Unyaka omusha uyasondela. Kepha isikhathi sanele uma uqala impilo entsha manje. Ngokunembile namuhla. Futhi ngoba lokhu awudingi ukubulawa yindlala, hlala izinsuku ku-buckwheat bese ucindezela i-kefir engaphenduki. Udinga nje ukujeziswa ngokudla okunempilo futhi kudingeka kakhulu.
Futhi udinga ukuqala ngo-Encane: Ucabanga imenyu yakho okungenani usuku phambili. Khohlwa ngamasemishi kanye nama-buns, ama-sode kanye namalitha ekhofi esikhundleni sokudla. Uhlala udle isidlo sasekuseni. Iphalishi, amaqanda, ushizi wekotishi - ungathatha okuthandayo. Akunasikhathi ekuseni, yenza konke kusukela kusihlwa. Ngokufanayo, lungiselela futhi okudla okulula - kufanele kube cishe ezimbili ngosuku. Ama-apula, ama-tangerines, amantongomane afanelekile. Uma kungenzeki ukuhlala ngaphandle kwama-sandwich, khona-ke i-baton ithathelwe indawo isinkwa esigcwele okusanhlamvu, umvimba - enyameni, imayonnaise - izingcezu zamaqabunga e-avocado noma amaqabunga e-ulethi. Lapho udla egumbini lokudlela elihlanganisiwe noma uqoqe isitsha nawe, khumbula "ukuqondisa amapuleti": ukuhlukanisa ipuleti ngesigamu, ½ imifino (eluhlaza noma sithuthi), isigamu sesibili sahlukaniswa. Ingxenye eyodwa yi-carbohydrate, i-pronish (amamaki ezinhlobonhlobo eziqinile, okusanhlamvu), owesibili - amaprotheni (inyama emhlophe, izinhlanzi, ukudla kwasolwandle, amaqanda, amaqanda). Isidlo sakusihlwa, shiya kuphela
½ Imifino kanye ¼ - amaprotheni. Zama ukudla amahora ama-3-4 ngaphambi kokulala. Faka umthetho ukuze uphuze ingilazi yamanzi esiswini esingenalutho, kanye nengilazi yesigamu sehora ngaphambi kokudla. Udinga futhi ukulala ngokwanele bese uya ngeshumi nambili ekuseni futhi okungenani ukuhamba okuncane, ngokwesibonelo, ukuphuma okukodwa ngaphambili bese uyobuyela ekhaya ngezinyawo.
Natalia Grishin
INatalia Gribina, i-Gastroenterologist, i-Nutritionist:
- Ukuze wehlise isisindo futhi uhlale u-slim, udinga ukudla nokulala. Amasu okudla kumele ajwayelekile, ukuze acace chart. Kuhle uma kungukudla okungu-5-6. Umuntu kufanele abe nezindawo zokuphumula ezimbili - ekuqaleni futhi sekwedlule isikhathi, kwasemini, isidlo sakusihlwa kanye nokudla okulula phakathi kwazo. Lo mgomo ngeke ulambe futhi uzovumela ukusebenzisa amakhalori aphansi. Khumbula ukuthi umkhawulo wokudla obukhali uyacindezela. Umzimba udinga amandla, izakhamzimba, amavithamini, umkhondo izinto, amafutha e-amino, amafutha, amaprotheni nama-carbohydrate. Umkhawulo singakwazi kuphela ama-carbohydrate. Konke okunye - amafutha, amaprotheni nokunye - qiniseka.
Kumuntu osemdala onempilo, i-1200 kcal ngosuku lincane. Ukudla okunjalo kwekhalori kuzokwenza ukuthi kukhiphe ngokungadingekile. Kepha ekudleni kufanele kube: inyama ephansi noma inhlanzi enamafutha kabili ngosuku ngamagremu ayi-120-150, imifino kabili ngosuku lwama-gramu angama-200- 300 ukhilimu noma isipuni esifanayo. Amafutha angasetshenziselwa ukuthosa, futhi njengokukhuthaza izitsha. Ekuseni amagremu ayi-150-200 ama-pasta, iphalishi noma amazambane noma amazambane, inkomishi eyodwa yetiye noma ikhofi ngaphandle koshukela (ikhofi kanye nomkhawulo wetiye) kunconywa. Esikhathini sokudla kwasekuseni ekuqaleni, ungadla ucezu lwesinkwa sikakolweni osomile nesiqeshana soshizi esiqinile noma esiqhekeziwe. Ungazijabulisa ngengxenye kashokholethi ebabayo. Okokudla okulula, sebenzisa ama-apula abhakiwe noma amapheya ngaphandle koshukela, izithelo ezintsha noma okumbalwa kwamantongomane.