Kukho iindlela ezininzi zokunciphisa umzimba, obizwa ngamanye amazwe, umzekelo, isidlo saseSweden, esinokuhlawuleka kwaye sisebenze. Inkqubo yeklasi ephakanyiswe yiengcali yenzelwe iveki, kodwa kukho ezinye iindlela ezikhethiweyo kwiisethi zeemveliso. Iziphumo zixhomekeke ekumamathweni okungahambi kakuhle kwimigaqo ephambili.
Ukutya kweSweden iintsuku ezingama-7
Ukuba ufuna ukuzisa isibalo sakho ukwenzela ixesha elifutshane, ngoko ungasebenzisa le ndlela yokulahlekelwa ubunzima. Ngokutsho kwabafundi beSweden beveki, ungaphonsa 3-7 kg. Ukutya kweSweden ngeentsuku ezingama-7, imenyu evezwe ngezantsi, iyasebenza ngenxa yokunciphisa i-caloric intake. Xa kugqityiwe, awukwazi ukubona kuphela ukukhutshwa kwinqanaba, kodwa kwakhona ukuphucula umetabolism, kwaye uhlambulule umzimba.
Ukuxhamla kokutya okucetywayo kukuba, ukuba unqwenela, unokutshintsha imihla kwiindawo. Ukuba kukho imveliso kuyo engayithandiyo, ngoko inokuthi ithatyathelwe yinto efana nayo, ebaluleke kakhulu, kunye nomxholo ofanayo wekhalori. Isidlo saseSweden sigqiba ngamandla okulamba phakathi kwezidlo eziphambili zokutya i-apula okanye ukusela iglasi ye-kefir. Musa ukunamathela kuyo ixesha elide, kuba awuyi kuzuza iziphumo ezinkulu, kwaye kungcono ukuphinda yonke into ngenyanga.
Ukutya kweSweden ngezithelo zelitrus
Iskimu esisondlo sesondlo esekelwe ekusebenziseni izithelo ze-citrus, iziNzululwazi zesondlo azizange zifike kunye, kodwa zanikeza ezinye iingcebiso. Ukuphucula umphumo wokulahlekelwa isisindo, kuyimfuneko ukuncedisa ukutya okuvezwe ngentla ngezithelo zelitrus. Eyona nto iluncedo i-grapefruit, eyenza ukunciphisa ukutya, iqhube inkqubo yokutshisa amafutha kunye nokuphucula inkqubo yokutya. Isidlo saseSweden, imenyu esicetywayo ngasentla, sinokuxhaswa ngejisi lemon, ukuyongeza kwiladidi, iintlanzi kunye nezitya zenyama. Konke oku kuya kunceda ekwakheni i-metabolism, ukuphucula isantya sayo.
Ukutya kwesidlo seSweden u-Anna Johansson
Enye yeendlela eziqhelekileyo kumazwe ahlukeneyo, ecetywayo ngu-Anna Johansson, udokotela wezilwanyana owaziwayo, obizwa ngokuba yi "6 petals". Iquka izilwanyana ezi-6 ezihlukeneyo ezihamba ngokulandelana. Kubalulekile ukuba uqaphele ukuba umyalelo onikeziweyo awunakwenzeka ngokukhawuleza, njengoko umhla olandelayo ulwandisa umphumo wexesha elidlulileyo, obanika ithuba lokulahlekelwa ezininzi iikhilogram. Kubalulekile ukuba ungayilungisi kwakhona kwiindawo, njengoko umphumo ongeke ube khona. Ukutya kweentsuku ezintandathu zeSweden isondlo sokuncedisa u-Anna Johansson kufaka iintsuku ezinjalo:
- Intlanzi . Intlanzi iqukethe i- polyunsaturated fatty acids , ezibalulekileyo kwimpilo, kunye neeprotheni ezilula.
- Imifuno . Iimifuno zizityebi kwi-carbohydrates ewusizo, kodwa umxholo wabo we-caloric mncinci, obalulekile ekuphuculeni iziphumo. Kukho i-fiber kubo, ehlambulula umzimba.
- Inkukhu . I-inyama iqulethe iiprotheni ezibuyisela ukulahleka kwezolo, kwaye oku kuya kuthintela inkqubo yokutshatyalaliswa kobunzima besisu.
- Cereal . Ziqukethe ii-carbohydrate eziyinkimbinkimbi kunye nefiber, ezibalulekileyo ekulahlekeni kwesisindo.
- Cottage shiese . Lo mkhiqizo ubisi obomuncu ubangelwa ukungabi nendawo yamaminerali emzimbeni. Sekunjalo kukho iprotheyini yomgangatho ophezulu.
- I ziqhamo . Iintyatyambo ziqulethe i-fiber kunye ne-carbohydrate eyinkimbinkimbi, ede iguguwe emzimbeni.
Ukutya kwe-carbohydrate yaseSweden
Iintshaba eziphambili zesibalo esincinci yimveliso equlethe i-carbohydrate, ngoko le nkqubo yombane ichaza ukukhutshwa kwazo ngokupheleleyo ekudleni. Ukutya okusezantsi kweScarb kusekelwe ekusetyenzisweni kokutya kwamaprotheni, imifuno kunye neziqhamo ezizityebi kwi-fiber, kwaye unomsizi omkhulu ekulahlekelweni kwesisindo. Kubalulekile ukuba uqaphele ukuba ekudleni kungcono ukhethe ukutya kweeprotheni kunye nomxholo wekhalori ophantsi. Ukuze kungabikho kwindlala, kucetyiswa ukuba udle kumaqhezu amancinci nakwezinxalenye ezincinci. Ukutya kweSweden kuvumela imenyu eyenziwe ngokwabo, kunye nokukhethwa kwento nganye kwisondlo.
Ukutya kweSweden ukuhluleka okungasigxina
Kwimeko yokungafezeki komntu ongapheliyo, kuyimfuneko ukwenza isondlo sakho ukuze ukhulule umthwalo kwiintso. Ukuphucula impilo yakho, kufuneka ulandele imithetho ethile. Ngomhla, akukho ngaphezu kwama-60 g weeprotheyini ukutya kokuvela kwezilwanyana kuvunyelwe. Ukutya kwi-CRF kubonisa ukungaphumeleli okanye ukunciphisa u-1 g ngosuku lwetyuwa. Ekudleni kufuneka kubekho i-carbohydrate enomxholo ophezulu we-caloric. Kubalulekile ukushiya ukutya okucaphukisa iintso. Imenyu yokwehluleka kweminwe engapheli ingaba ngolu hlobo:
- isidlo sasekuseni: 200 g yamatapile abilisiwe, iqanda, 50 g yobusi kunye nejusi e-orange;
- I-snack: 200 g ye-ukhilimu omuncu namanzi;
- isidlo sasemini: 300 g yesobho ngelayisi, 200 g yemifuno yemifuno kunye neglasi ye-jelly kwiipulo;
- I-snack: iqanda, i-juice yesithelo, isonka sesonka sesonka kunye nebhotela;
- isidlo: 200 amagremu elayisi, 50 g ye jam kunye nejusi le-orange.