Usuku olungenasiphelo oluneziqhamo olunempilo lunemivuzo emininzi ngaphezu kwabanye. Okokuqala, iziqhamo ziqukethe i-fibrous fiber eninzi, eyenza iqondo linyameko kwaye lihlambulule amathumbu, okwesibini, umzimba ugcwele iivithamini, iziqhamo ze-acids kunye neemaminerali, okwesithathu, ngenxa yesiqhamo sokutya, umzimba uchithe umbane ogqithiseleyo, izinto ezinobuthi kunye nosawoti .
Imithetho yeentsuku ezingenamsebenzi
Efanelekileyo ukulungiselela usuku lokukhulula ii-apula, iipereya, i-melon, i- oranges , i-grapefruit, iipereaches, i-strawberry, i-watermelon. Kodwa iidiliya kunye neebhanana zokukhupha azinconywa, tk. ziqulethe ininzi ishukela. Unako ukuncedisa iziqhamo nge-cottage ushizi, i-yoghurt, i-kefir, imifuno, izithelo ezomileyo.
Musa ukusebenzisa ukulayishwa kweziqhamo xa:
- iswekile;
- isisombululo esiphezulu kwisiqhamo kwaye ngokuqhelekileyo nayiphi na indlela yokunyamekela;
- iingxaki ngesisu.
Isidlo sokugqibela ngexesha lokuzila ukutya kwisiqhamo kufuneka sibe lula kakhulu - ungadla imifuno okanye isaladi yesithelo okanye uphuze ubisi olumuncu. Ngomso kuya kuba lunqweneleka ukugcina ukumodareyitha kwondlo ukulungisa umphumo.
Indlela yokuphuza ngexesha lokulayishwa - 2 ilitha amanzi. Umthamo wezithelo ezigqityiweyo unokumiselwa lixabiso eliphezulu lekharori, elingafanele libe ngaphezu kwe-1200-1500 kcal. Umthamo wemihla ngemihla kufuneka uhanjiswe amaxesha ama-5-6.
Ukuze baphumelele ekunciphiseni ubunzima, abaculi bezilwanyana bancomela ukusebenzisa ukulayishwa ngokuphindwe kathathu ngeveki, ukuhlambulula umzimba, kuphela ukulayishwa omnye ngosuku ngeveki ngokwaneleyo. Ukuququzelela lolo suku ngengqondo, kufuneka ukhethe kuphela iziqhamo zakho ozithandayo kwaye kufuneka uhlale ushishino olumnandi, umzekelo, ukuhamba uhambo.
Ukukhulula imini kwizityalo kunye nemifuno
Ngaloo mini, ungadla inani elivumelekileyo lezityalo kunye nemifuno kunoma yiyiphi inqanaba (50:50, 40:60). Iintlobo kunye nemifuno zingadliwa naluphi na uhlobo-ngaphandle kokupheka okanye ukupheka (ngaphandle kweshukela, ityuwa nezinye izongezo). Uluhlu lwemifuno evinjiweyo luquka umququ kunye namazambane.
Ukukhulula imini kwizithelo kunye ne yogurt
Imenyu yolu suku luncedo lokukhupha iqulethwe ziziqhamo (1-1.5 kg) kunye ne-kefir (0.6 ilitha). Kefir kufuneka atywe 200ml kathathu ngosuku, ngexesha lonke kufuneka ube ne-snack eneziqhamo.
Ukukhulula imini kwiziqhamo kunye ne-cottage cheese
Eyaziwayo phakathi kokunciphisa izitshalo kunye ne-cottage cheese - enye yeyona mpu melelo kakhulu, kuba Ngombulelo wokulahlwa, indlala ayifumanekanga. Ngomhla ungadla i-1-1,5 kg yeziqhamo kunye ne-500 g ye-cottage cheese. Zonke iimveliso kufuneka zihanjiswe kwiindawo ezilinganayo kwi-5-6 reception.
Ukukhulula imini kwiziqhamo kunye namajikijolo
Ukukhulula kwi-berries kunye neziqhamo kunzima kakhulu, kodwa akuyona into ephumelele kakhulu ngenxa yezinto eziphezulu ze-carbohydrates. Inani elipheleleyo lamajikijolo kunye neziqhamo kulo mhla li 1.5 kg.