Ngokuqhelekileyo, isifo sekhulu lama-21 libizwa ngokuba yi-obesity. Esi sifo ngezinye izihlandlo singabangela izifo ezibangelwa yi-hormonal and metabolic disorders. Kodwa kwiimeko ezininzi, kubangela ukuba ubomi bexesha lokuhlala kunye nokutya okungafanelekanga. Akusiyo imfihlelo ekule meko kuphela ukutya okunomsoco wokunyanyisa kunokukunceda, ekubeni ezininzi iintlobo zomsebenzi okwenziwe kulo mqathango zivumelekile.
Ukutya №8 ukunyanyisa
Ukutya kwabantu (kuquka nabantwana) ngokunyanya kuninzi kuneentlobo ezininzi, kodwa zithandwa kakhulu yi-table table 8 yokudla yePevzner. Le nzu lulwazi kunye neqela labalandeli liye laphuhlisa iindlela zokutya ezidliwayo kubantu abaneentlobo ezahlukeneyo zezifo, kwaye enye yazo yenzelwe ngokukhethekileyo abantu abanesisindo.
Isenzo saloo ndlo ngokubhekisele ekutyepheni kuqondiswe - ngakwesinye icala, ukuphuculwa kwe-metabolism, ngakolunye uhlangothi ubuninzi beentlawulo ezincitshiswayo ziyancitshiswa. Ukutya komntwana ekunyanyeni kunokusebenzisa yonke imigaqo echazwe.
Okokuqala, ezi zinto zilandelayo zifakwe ngaphandle kokutya:
- zonke iintlobo zeemveliso ezisuka kumgubo wengqolowa, ukubhaka;
- utywala kuzo zonke iintlobo;
- nayiphina ifama - inyama kunye nekliniki;
- naluphi na ukutya okubukhali okanye okunomsoco;
- zonke iziqholo, iziqholo, i-seasonings, i-sauces (ngakumbi i-mayonnaise);
- iziphuzo ezinxilisayo, kuquka ijezi kunye necocoa;
- nasiphi isobho esinezambatho, izityalo, i-pasta okanye izityalo;
- amabakala anamafutha enyama, intlanzi kunye neenkukhu;
- yonke i-confectionery;
- ushukela kuzo zonke iindidi, ujam, ubusi;
- zonke iintlanzi, inyama enomnquba;
- nayiphi na isobho kunye nemveliso yokutshaya;
- nasiphi na isithelo esihle kunye namajikijolo;
- iimveliso zobisi ezinamafutha, kuquka i-cottage cheese, i-cheeses kunye ne-cream;
- iibheretta, iifatata, iinqathi, iifetra ezihlaza;
- irayisi emhlophe, i-pasta, i-semolina kunye ne-oatmeal, i-legumes.
Ukutya okunxamnye nokunyanya kunzima kakhulu, kodwa ke, kunokunika ukutya okulungileyo. Ingabandakanya ezi zinto zilandelayo:
- rye isinkwa kunye ne-bran (ukuya kwiingcezu ezi-3 ngosuku);
- isobho;
- izinkukhu eziqhenqileyo, intlanzi kunye nenyama (ebilisiwe);
- Iifama zokutya zasemanzini kwiincinci ezincinci;
- Iimveliso zonyama ezincinci ezincinci - ezilinganiselwe;
- I-Buckwheat, iparele, neebhali ze-hareyi zilinganiselwe;
- Imifuno engekho-starchy - engenamkhawulo;
- i-sweeteners: i-aspartame, i-xylitol, i-sorbitol, i-saccharin.
Ukususela kwiziphuzo kunconywa itiye ebuthakathaka okanye umhluzi we-rose rose, mhlawumbi ngaphandle kweshukela, kwiimeko ezimbi kakhulu Kodwa nabo kufuneka bahambe ngexesha elide, bekhetha ukunxiliswa kotywala.
Ukutya ngokukhuluphala kwee-degrees
Ukuba ufuna isidlo sokunyanyisa kwe-1 okanye i-2 degrees, uya kuvunyelwa inani elithile elithile leemveliso kunokuba unesisindo sezinga lesithathu. Ngoko, khawucinge ngemida, ngelixa umgangatho wesondlo sokunyanyiswa kwezinga lesithathu usibona kwiibakaki, ngokukhawuleza emva kwedatha yee-1-2 degrees:
- Ubisi obuncinane okanye i-1% kefir - iiglasi ezincinci ezi-2 (1.5 iikomityi kwizinga lesithathu);
- inyama yenkomo kunye nezinye izinto ezinamafutha aphantsi-ukuya kwi-200 g (ukuya kwi-150 g);
- iintlanzi eziphantsi kweenqatha-ukuya kwi-100 g (ngokufanayo);
- i-cottage cheese 0.8-5% ye-fat content-up to 1 pack (ukuya kwi-pack half-pack);
- amaqanda enkukhu 1 inxalenye (ngokufanayo);
- ibhotela - ingabi ngaphezu kwama-20 g (engekho ngaphezu kwe-15 g);
- ukhilimu omuncu 10% we-fat content - ingaphezulu kwama-400 g (engekho ngaphezu kwama-250 g);
- imifuno (ngaphandle kwamazambane) - angabi ngaphezu kwama-400 g (engabi ngaphezu kwama-300 g);
- amazambane (othosiweyo azinqatshelwe) - ukuya kwi-200 g (engaphezu kwama-150 g);
- ii-apula ziluhlaza-i-piece (1 piece);
- isonka sesango-ukuya kwi-150 g (kunye nokunyanya kwezinga lesithathu kuvunyelwe).
Ukuhambelana nemigangatho, unokutshintsha ngokwenene imeko kwaye ulahlekelwe isisindo. Ukunyaniseka akukhona nje ukubonakaliswa kwangaphandle kokungazithandi, kodwa kunye nendlela eya ngqo kwiintlobo zezifo zangaphakathi.