Akukho nto ingaqhelekanga kuba abaninzi abafazi abalandela imbonakalo yabo ngokukhawuleza okanye kamva bajika kwisiqhamo sokutya, kuba sonke siyazi ukususela ebuntwaneni: iziqhamo kunye namajikijolo yindawo yokugcina iivithamini namaminerali! Ukutya okunjalo kunceda kwaye kunciphise ubunzima, kwaye kuphuculwe umbala kunye nemeko yesikhumba, kwandisa umfutho wokhuseleko kwaye kubonelela ngokusemthethweni umsebenzi wegciwane lokutya.
Uhlobo luni lwesiqhamo onokuyidla ngokutya?
Akusoloko kusetyenziswe iziqhamo ekudleni ngokukhawuleza kuyichaphazela umlinganiselo wethu. Ukuba injongo yokutya kukulahlekelwa ubunzima obunzima, kufuneka ukwazi ukuba ziphi iziqhamo ezinokufunyanwa, kwaye ziphi ezivunyelwe imihla ngemihla. Kuxhomekeke kwizinto ezimbini: umxholo wekhalori womveliso kunye nomxholo weshukela kuwo. Iikhiloli ezimbalwa zi: i-watermelon, iidipefruit, i-orange, i-mandarin, i-strawberry, i-raspberry, i-apula, i-peach kunye ne-apricot. Kule ziqhamo, ukuya kwi-50 kcal kwi-100 g. Inani elincinci leswekile kwi-plum, i-watermelon, i-papaya, i-blueberry, i-strawberry ne-raspberry. Kuzo kuphela kwi-6 g iswekile kwi-100 g.
Enyanisweni, oku akuthethi ukuba udinga kuphela ukutya i-calori ephantsi kunye neziqhamo ezingenasiphunga. Ukunikezelwa okusemgangathweni kwezi mveliso kwisondlo sakho, ukuzitshintsha nezinye izitya kuzokukunceda ulahlekelwe isisindo ngokukhawuleza. Kukho iziqhamo ezifaka isandla kwisisindo esithinteleyo. Iirekhodi ngekharikhi kunye nomxholo weshukela - amabhanana. Kwakhona kuyimfuneko ukunciphisa ukusetyenziswa kweziqhamo ezomileyo, kukho amapheya amancinci kunye namagilebhisi, kuba ziphezulu kwiekorikhi.
Ukutya kweziqhamo ukulahleka kwesisindo
Asisoloko sicinga ngomzimba wethu xa sikhetha indlela yokulahlekelwa ubunzima . Isiphumo sinokuba neenwele ezinqabileyo, zihlala ziphula izipikili, imbala ebomvu kunye nezibhokhwe, ngenxa yokuba ubuhle bomzimba wethu buxhomekeke kwinto esiyidlayo. Ukutya kwezithelo ukulahleka kwesisindo, imenyu enokuzikhethela yona ngokukhetha kwakho, yinkqubela yokuphucula impilo kunye nokusebenza kakuhle. Iifayibhile, eziqulethwe ziziqhamo, zihlambulula umzimba, iivithamini kunye neemaminerali zenza ukungabikho kwezixhobo eziyimfuneko ebomini. Isiphumo sinokulahleka kwesisindo se-5-6 kg.
Izondlo zokutya izityalo zokulahleka kwesisindo iintsuku ezi-7
Iintlobo zeentsuku ezisixhenxe zezityalo zidla ngokukhawuleza kwaye akuthethi ukuba zonke iintsuku ezisixhenxe uya kuzidla kuphela iziqhamo. Ukutya kunokubandakanya imifuno engenayo isitatshi, isobho ezivela kule mijelo, iimveliso ezibangelwa iimveliso ezincinci, kodwa i-70-80% yesidlo esidliwayo kufuneka ibe ziziqhamo kunye namajikijolo. Ukutya izithelo ngeveki yimpilo yesihlanu imihla ngemihla, kusadingeka ukuba uphuze malunga ne-1.5-2 ilitha yamanzi ngosuku. Lawa ngamanzi, itiye eluhlaza kunye namajusi asanda kuhlanjululwa. Imizuzu engama-20 ngaphambi kokutya, uphuze iglasi yamanzi.
Imenyu yesampula yosuku olunye:
- Ukutya kwasekuseni : i-smoothies ukusuka kwi-strawberries kunye ne-orange kunye nokongezwa kwe yogurt yemvelo.
- I-Snack : i-apula eluhlaza.
- Ukutya : isobho seeqathi, isilimo esidliwayo esinamagatsha anamanzi, anyanisi kunye nekholifulawa.
- Ngentambama yokutya : isaladi kwi-orange, i-raspberry ne-kiwi.
- Ukutya isidlo : i-apple ebhaka kunye neklasi ye-fat-fat kefir.
Ukutya ngesithelo esibi
Kukho nemirhumo enzima kakhulu yokutya kunye nokusetyenziswa okuncinci kwamanzi. Zihlala zingaphantsi - iintsuku eziyi-3-4. Ngokuqhelekileyo ezi zi-mono-diets, xa isiqhamo esinye sidliwa kulo lonke usuku okanye kwinto yokutya. Izona ziyaziwayo kakhulu zi-apple kunye negrapefruit. Ukuba unxamnye nemingcipheko eqinile ekudleni, kuyafaneleka ukuzama ukudibanisa imenyu yakho kwizityalo ezahlukeneyo. Ukwenza isityalo sakho siphume kakuhle, sebenzisa itafile.
| Isiqhamo esimnandi nesomuncu | Siqhamo |
| Raspberry | Orange |
| Ierberberries | ICrapefruit |
| Apricot | Iinanayi |
| Peach | Lemon |
| Ierberberries | I-Apple (iintlobo ze-asidi) |
| Blueberries | Cherry |
| Mango | Plum |
| Watermelon | Blackberry |
| EGrenade | |
| Mandarin | |
| ICranberry | |
| Lingonberry |
Isidlo-Ukutya okutya
Oku kutya, apho kugxininiswa kakhulu kumanzi kunye namajezi amancinci . Ngoxa uncedo lomlinganiselo omkhulu we-fluid uphucula umzimba, umzimba uyahlanjululwa kweexin toxic. Ukutya kweziqhamo, imenyu equlethe kuphela izithelo ezivuthiweyo, izandi ezitsha, i-green tea kunye namanzi acocekileyo, ayikwazi ukuhlala ngaphezu kweentsuku ezingama-3-5. Ngeli xesha, kufuneka uphuze malunga ne-2-2.5 ilitha yamanzi ngosuku.
Ukulimaza izityalo zokutya
Ngaphambi kokuba uqale ukuhambelana nesondlo sokutya, kubalulekile ukuqonda ukuba ukutya okunjalo kulungele umzimba wakho, kuba kukuchaphazela ngqo impilo yakho. Kungakhathaliseki ukuba ziqhamo kangakanani, kwezinye izifo, ukulinga okunjalo kokutya kuyaphikiswa. Ingozi ethile kwiqela elithile labantu liqhamo lokutya okunzima. Kubalulekile ukugcina imida ekumiselweyo yokutya okuncinciweyo ukuze umzimba ungabandezeleka ngokungabikho kwezixhobo ezincedo ezingekho kwiziqhamo.
Ungasebenzisi iziqhamo eziqinileyo zeziqhamo kunye namajikijolo:
- abantu abanomdla;
- abantu abanezifo ze-pancreatic;
- abantu abaneengxaki zesilonda kunye ne-gastritis ene-acidity ephezulu.