Akukho ukutya okusemthethweni kunokulahleka kwesisindo. Emva kwakho konke, xa kuziwa kwisondlo sokwelapha ekulahlekeni kwesisindo, kuthetha ukuba asijonganga nje ngeqela elongezelelweyo okanye iikhilogram ezintathu, kodwa ngokunyanya kunene, ukuphulwa kokuziphatha kokutya, imetabolism, kuquka i-lipid metabolism. Kule meko, ekubambeni akukhona nje ukubonakala kunye neengubo zobuncinci, kodwa impilo, nangobomi. Ngokugqithiseleyo, kungekhona nje ukubonakala kubandezeleka, kodwa kunye nezitho zangaphakathi, ezithwele zicubu ezinamafutha.
Ukutya kunye nesondlo sokunyanga ngokwaso kufuneka kutyunjiswe ngugqirha, emva kweenqununu zezifundo. Ngokuqhelekileyo abantu bayazikhethela, ekubonweni kokuqala, ukutya okungahambi kakuhle, kodwa abalindelanga umphumo - ukutya akuhambelani neemfuno kunye nomgangatho wangoku womzimba.
Ukukhethwa kwenkqubo yokulahlekelwa kwesisindo
Okokuqala, kubalulekile ukubala isisindo esifanelekileyo somzimba ukulahlekelwa isisindo. Kule ndlela ungasebenzisa ithala kunye neefomographs. Ngoxhaswa ngegama elenziwe ngokukhethekileyo lePoprovsky nomograph kwiimpawu ezi-5 - ubude, ubulili, ubudala, umsebenzi, umgaqo-siseko - ubunzima bomzimba obuhle bubalwe, kwaye ngokufanelekileyo, ubuninzi obufunekayo ukuze ulahlekelwe isisindo.
Ukubalwa okuchanileyo kunokwenziwa ngokusebenzisa ifomula elula - ukusuka ekukhuleni kufuneka kuthatyathwe 100, okubangelwayo - ubunzima bomzimba obufanelekileyo.
Imenyu
Umxholo weCaloric wesondlo sokondla ngokunyanyisa ukhethwe ngabanye ngokuxhomekeka kubude, ubunzima, umsebenzi, isondo, umsebenzi owenziwe ngokomzimba kwaye, ngokuqinisekileyo, isantya sokunyanya. Ngaloo ndlela, inani le-calorific liyakwazi ukuhluka ukusuka kuma-700 kuya ku-1800 kcal, kwaye, ngokunyamezela, amandla okutya okuncitshiswayo angancitshiswa ngama-50%.
Isiseko sesondlo sokutya kufuneka sibe ngama-protein. Ngokuhlala ixesha elide kwisondlo esiphantsi kwiprotheni, inkqubo ye-cardiovascular, isibindi kunye nokukhuseleka ngokubanzi kuhlupheka. Ngexesha elifanayo, ugxininiso kufuneka lubekwe ekunciphiseni ukungena kwe-carbohydrate engadliyo, ngokuthabatha i-carbohydrate engancinci. Ngexesha elifanayo, ukusetyenziswa kwamakha amnandi kuvunyelwe, nangona bengenazo iimveliso ezibalulekileyo kwihlabathi.
Kubalulekile ukukhuphela iimveliso ezikhuthaza ukutya. Lezi ziqholo, utywala, ityuwa, ukutya. Ngokuphathelele ityuwa, umda wemihla ngemihla uvumelekile u-5 g. Isixa sokutya sihlandlo ezi-6 ngosuku.
Makhe siqwalasele ngakumbi iinkcukacha zeemveliso kwizonyango:
- isonka-protein-bran, ikolweni-ukuya kwi-150 g / ngosuku;
- isobho - imifuno yemifuno, 2 amaxesha ngeveki, inyama elula, umhluzi weentlanzi;
- yesibini imvana, ingulube - zonke iintsuku ezi-5, iinkukhu eziqhenqileyo, intlanzi, inkabi, umvundla kwindlela ebilisiwe;
- i-garnishes - iifuno kwiifom ebhaliweyo, ebhaka, ebilisiwe;
- Imifuno yemifino - ayikho ngaphezu kwe-200 g ngosuku;
- iimveliso zobisi - ubisi oluphucukileyo, i-yogurt, i-cottage cheese;
- iziqhamo - ezimuncu kunye ezimnandi kunye ezimuncu;
- iziphuzo - itiye kunye nekhofi (ngaphandle kweshukela), i-juices zendalo, i-compotes, i-alkaline yamaminerari yamanzi;
- iioli - ezi-2 izinto ze-l. ngemini njengenxalenye yeesitya.
Iimveliso ezingavumelekanga
Naliphi na indlela yokondla kwesondlo sokulahlekelwa kwesisindo sele ukhethwe nguwe, okanye ngudokotela oya kuzo, kukho uluhlu lweemveliso eziza kuba yi-tab:
- ushukela;
- umgubo kunye ne-confectionery;
- ubusi;
- ice cream;
- iifatata;
- mveliso yepuphu emhlophe.
Imigaqo yokulahleka kwesisindo
Yonke inkqubo yokulahlekelwa ubunzima
- ukutya kunye nexabiso eliphantsi kwamandla elimiselweyo;
- ukukhawulelana kalula i-carbohydrate engcolileyo;
- Amafutha eemvelaphi zezilwanyana aphelelanga, kufuneka athatyathwe ngamanqam
- ukuvakalelwa kokuxhatshazwa kunikezelwa kukusetyenziswa kokutya, kodwa ukutya okuphantsi kwekhalori ( imifuno , iziqhamo ezinomxholo ophezulu);
- ukuphelisa indlala (ukutya amaxesha angama-6 ngosuku);
- isithintelo setyuwa (ukuya kwi-5 g) kunye ne-liquid (ukuya kuma-1.5 ilitha);
- isicelo sokukhulula iintsuku.