Ukuba kukho umnqweno wokulahla ubunzima obuninzi, isisombululo esifanelekileyo siya kuba kutshintshela ekudleni kwePP ukulahleka kwesisindo. Kuye kwangqina ukuba impumelelo engaphezu kwe-70% ixhomekeke kwisondlo. Enyanisweni, imithetho ye-dietetics ilula, kodwa kuya kufuneka wenze utshintsho oluthile. Ixesha lokuqala liya kuba nzima, kodwa emva kwexesha elithile umkhwa uphuhliswa, kwaye ukutya okulungileyo kuya kuzisa ukuzonwabisa.
Imigaqo yePP yokulahlekelwa kwesisindo
Okokuqala kufuneka ulahlekise iimveliso ezinobungozi, ususe ukutya okukhawulezileyo , ukupheka, ukucola, amafutha, i-sausages, usawoti kunye nezinye izinto eziyingozi ekudleni kwakho.
Iimfuno zePP zokulahlekelwa kwesisindo:
- Kubalulekile ukutshintshela ekudleni kokutya, okuya kulawula ukuvalelwa yindlala nokuphepha ukutya. Ukongezelela kwizidlo ezisisiseko, kukufanele ukongeza ezimbini zokutyiwa. Nceda uqaphele ukuba izabelo kufuneka zibe ziincinci.
- Qalisa usuku lwakho ngeglasi yamanzi ahlambulukileyo, uyiphuze nge-sips encinci. Isidlo sakusasa sinconywa ngesigama seyure, kwaye esi sidlo kufuneka sibe sisona sinelisayo. Kukulungele ukukhetha ukwenziwa kwe-porridge.
- Ukutya kwe-PP ukulahleka kwesisindo kuthetha ukusetyenziswa kweziqhamo kunye nemifuno enokutsha, okumele ibe malunga ne-40% yokutya. Ziqukethe iivithamini ezahlukeneyo, amaminerali kunye nezinye izinto ezincedo. Kubandakanywa ukubunjwa kwe-cellulose inefuthe elihle kwinkqubo yokutya.
- Musa ukulibala malunga nokutya kwamaprotheni, okubandakanya imenyu yokutya inyama, intlanzi, i-cottage shizi, ushizi kunye ne-yogurt. Into ephambili kukuba ukhethe ukutya okungekho khalori.
- Umgangatho wemihla yokunxiliswa yilezi ziilitha ezi-2, ezibalulekileyo ekutshatsheni umzimba kunye nokuhlanjululwa komzimba. Ukongezelela, ngokuqhelekileyo abantu bayaqonda ukuba banxanwa yindlala, ngoko kuyacetyiswa ukuba isiqingatha seyure ngaphambi kokutya, siphuze 1 tbsp. amanzi.
- Kungcono ukuqala ukuphuhlisa imenyu yeP PP iveki yokulahlekelwa kwesisindo, nto iya kuphepha ukusetyenziswa kwemveliso eyongeziweyo.
- Kubalulekile ukufunda indlela yokupheka ngokufanelekileyo, ngoko ukhetha ukupheka, ukupheka, ukukhipha, ukuhambisa okanye ukugcoba.
- Ukutya kufuneka kube ngohlobo ukuze kuthotyiswe ukutya kwaye ungazami ukuzama into engavunyelwe. Zama, uzama ukudibanisa iimveliso ezahlukeneyo kunye nezinto ezithandayo.
- Emva kokutya, kucetyiswa ukuba ungathathi indawo engqamliyo kwisigamu seyure, njengoko oku kuya kubenzakala ngakumbi kwinkqubo yokutya, oko kuthetha ukuba ukutya akuyi kufakwa kakuhle.
- Ukunyuka kwitheyibhile kuyimfuneko ngokuvalelwa yindlala, kuba umva wokugcwalisa kuza emva kwexesha.
Imenyu yeP PP iveki yokulahlekelwa ubunzima
Ukuba akukho ndlela yokuya kwisondlo sezondlo, ngoko unokuhlakulela imenyu ngokwakho, ngokusekelwe kwimimiselo echazwe kunye nemimiselo engezantsi, kunye nokuthanda kwakho.
Inketho yenombolo 1:
- isidlo sasekuseni: inxalenye ye-oatmeal ephekwe emanzini, i-apple ebhaka, ikhofi okanye itiye;
- I-snack ye-yogurt yendalo kunye neentonga ezimbalwa;
- isidlo sasemini: inxalenye yesobho senkukhu, amazambane ahlambulukileyo, i-steam fishletlet kunye nejusi yemvelo;
- I-snack: isaladi yesithelo kunye neqela labaphangi;
- isidlo: i-vegetable stew, ucezu lwe ham kunye neyeyi.
Inombolo 2:
- isidlo sasekuseni: isaladi yemifuno, amaqanda ahlambulukileyo, i-toast kunye nekhofi yendalo okanye itiye;
- I-snack: izonka ezimbalwa kunye neentshizi ze-kottage kunye nemifino;
- isidlo sasemini: isobho semifuno, isifuba senkukhu, i-vinaigrette kunye ne-compote;
- I-snack: i-fat-fat cottage shiese nge-ukhilimu omuncu kunye neziqhamo ezomileyo;
- isidlo: ibele, i-vinaigrette kunye neyeyi.
Inombolo 3:
- isidlo sasekuseni: isonka esenziwe ngesonka esineqhekeza, intsana yenkukhu okanye i-salmon encinci yetyuwa, amaqabunga eelayiki, ushizi ophantsi kunye nemifuno;
- i-cock: i-coat oatmeal ezimbini;
- kwesidlo sasemini: ukukhonza i-lasagna yemifuno.
- i-snack: idibanisa yomxube weentongomane kunye nezithelo ezomisiweyo;
- isidlo: inxalenye yerayisi yasendle kunye nevenkile zaselwandle.