Dash-yokudla. ukutya olusebenzayo lwegazi

Lahla lwegazi, kusenokwenzeka ukuba ukutshintsha kuphela ngombane ofunekayo. ekutshintsheni indlela yenzelwe zikukhahlele inceda bunjani uxinzelelo lwegazi kunye nobunzima.

Izinto eziluncedo ze utshintsho ukudla

Ngokwahlukileyo inkolelo ethandwayo, kukho ukutya ezikhuthaza kuphela ukwehla kobunzima, kodwa gcono umzimba. Enye yezona ndlela ingcono lwesondlo lonyango dash (indlela yesondlo ezijoliswe lwegazi ekunqandeni).

Kodwa eyenzelwe ukusebenzisa iimenyu abantu abanengxaki xi kuphela luyenyuka, kodwa abo bafuna ukuba unciphise umzimba nokuphucula impilo yabo. Kakade ke, njengoko umthetho, unyango nomfutho iqala nje ngokutshintsha izikhokelo zesondlo. Isifo kwiimeko ezininzi inxulumene ngqo, amanqanaba ndandityebe ngokugqithiseleyo cholesterol kunye neetyuwa zayo.

Olufanelekileyo ukutya okunezondlo ingabizwa Dash-yokudla. imenyu yayo ibandakanya zonke izinto eziyimfuneko ukuze isikolo sisebenze eqhelekileyo umzimba. Kubalulekile ke ukuhlala ukhumbula ukuba oku nje ukutya, kodwa indlela yobomi, leyo kungakuhle ukuba ukubambelela rhoqo.

imigaqo

cardiologists Melika, abalimi baye ukutya ekhethekileyo lwegazi. imenyu yayo iqulethe isixa esikhulu ifayibha. Kwaye ngenxa yokuba njalo kulungile iimpahla intliziyo negazi. Kodwa iimveliso ukuze nande uxinzelelo lwegazi kunye cholesterol ukuba kushenxiswa yokudla.

Le ukudla owaneleyo calories anokuthi boyikisa abantu utyebile. Ukuba ufuna ukwehlisa umzimba, ngoko ke kufuneka utye yonke imihla hayi 2000 kcal, njengoko isincomo yi ababhekisi phambili, no-1600.

Kwakhona, ukongeza ekutshintsheni amandla, kungakuhle ukuba uhlolisise indlela yobomi. Ukuphucula ukusebenza izidlo ungenza ukomelela, qala aphilileyo. Ukuba umthwalo wena contraindicated ngenxa yezizathu zempilo, ngoko ke kufuneka ukwazi ukusetyenziswa ngenyawo rhoqo uhamba.

Izindululo lwegazi

Ukuba ugqiba ekubeni ndiqale umlo kunye a enoxinzelelo, ngoko uya Dash yokudla. Menu veki iquka imifuno kuphela, iziqhamo, kodwa iimbotyi, intlanzi, inyama, okuziinkozo, amandongomane, iimveliso zobisi kunye nobisi.

uxinzelelo lwegazi oluphezulu Kubalulekile ukuba uqaphele ukuba kufuneka unike phezulu sauce soy, ezahlukeneyo iziqholo kunye nezongezo ityuwa, ukwakhiwa kweengongoma ezahlukileyo ze leyo ebonakala iMonosodium glutamate. Endaweni yoko, unako ukusebenzisa iziqholo, imifuno, ezahlukeneyo nobulawu, lemon okanye imali encinane yewayini. Ukuba ukunciphisa isixa ityuwa, lo xi nganye ezinga malungu abantu ngokukhawuleza. Ukongeza, izintso nentliziyo uqala ukusebenza ngempumelelo ngakumbi. Ukunciphisa ubungozi ukwenza izinto ezahlukeneyo elibi lwegazi kusenokuba, ukusebenzisa fish oil njengezingxobo okanye iintlanzi zolwandle.

Kwakhona, abasunguli bacebisa ukutya ukutya ngaphantsi ukuqhubekekiswa, ukushiya ulondolozo.

qala utshintsho

Ngaphambi kokuba uthathe iinguqu ezinkulu, kubalulekile ukuqonda ukuba yintoni na Dash-yokudla. imenyu yayo kakhulu ezahlukahlukeneyo. Kodwa feature yayo ephambili kukuba imfuneko ukuba adle rhoqo. Le veki ukuba nkqu servings 5 iilekese. Ngamnye kubo ingqamana 1 iglasi yamanzi soda, 15 g of epha ukuhlafuna, 1 tbsp. l. jam, ijeli okanye iswekile.

Guqula odla yakho imini enye phantse ibingakholeleki. iingcebiso ezithile ukuba kusetyenziswa iingcali kutheni urhulumente sele ziphuhlisiwe. Kufuneka uqale nesibakala sokuba ufuna ukususa ½ isixa yesiqhelo yemihla ngemihla ka-bhotolo, imajarini okanye isaladi zokubopha. Kwakhona, kubalulekile ukuba kancinane ukuqala ukungena kwizidlo kweemveliso esintu. Umzekelo, ukuba uthe wadla ngemini, 1-2 imifuno, ngoko sangokuhlwa okanye sasemini ufuna ukongeza kwi esinye isithuba. Kunjalo kufuneka kwenziwe ngeziqhamo. Ngokuthe ngcembe, inani labo kuziwe ofunekayo.

Kufuneka kwakhona ukuba esweni isixa iimveliso zobisi. Umzekelo, iti kamnandi emva kwemini kubhetele ukubuyisela ikomityi yobisi. Ukongeza, ukuba kuyimfuneko ukunciphisa isixa utywala obuselwe. Ngosuku amadoda ukuba basele ukuya ml 60 okanye 240 ml yevodka, newayini, abafazi isabelo kuncitshiswa amaxesha-2.

Kubalulekile ukunciphisa ukusetyenziswa kwemveliso zenyama. Kungabikho ngaphezulu kwe 200 grams ngemini. Ukuba nidle inyama okuninzi, kuyimfuneko ukunciphisa idosi ngokuthe ngcembe. Kuyimfuneko ukwenza otya ngayo ukuze ukutya abatya alawula menu.

Ngokuthe ngcembe zama ukwandisa servings zerayisi, imifuno, kunye imidumba. Akufuneki ngaphandle kunye namaqebengwana esimnandi, iintlobo dessert. Isikhewu-lokudla ubonelela ukuba kufuneka. Ngenxa izimuncumuncu, ungasebenzisa iimveliso ephantsi-amanqatha, iintlobo zeziqhamo, kuquka ezo eziye okunkonkxiweyo e juice, amandongomane, zeerasintyisi, namaqhashu yayo ezingenatyuwa.

servings yemifuno

Umgaqo osisiseko ekutyeni kukuba ukutya ngemihla kufuneka abe khona isixa esithile kweemveliso ezithile. Developers, kufunyaniswe ukuba baninzi kangangoko ngemihla kudla servings 5 imifuno, leyo basoloko zibandakanyiwe kwi Dash-menu. Ngamnye kubo ingqamana ukuya kwenye yezi ndawo zilandelayo:

- 3 embalini broccoli;

- anyanisi Green (10 usiba);

- indebe imifuno eluhlaza (lettuce, isipinatshi);

- 1/3 cucumber aphakathi;

- 13 radish;

- 8 iminqathe abatsha;

- Izilayi 6 zucchini;

- 1 tomato rhoqo (encinane okanye 3);

- isiqingatha indebe isaladi iitapile abilayo kunye nekhaphetshu ezinqunqiweyo;

- 1 intsimbi pepper;

- 1 umbona;

- 2 beetroot amancinci;

- ¾ indebe juice emifuno;

- 1 artichoke;

- 4-PC. ikhaba Brussels;

- Amahlumelo 6 asparagus;

- 7 awafanele;

- 1 umnqathe medium size;

- ½ ndebe okuphekwe iimbotyi;

- 10 brusochkov chips olunzulu eqhotsiweyo;

- indebe ikota yetumato Intlama okanye nokugcwaliswa;

- 1 kubhakwa neetapile;

- 1 itswele;

- 1 indebe ingumhluzi imifuno okanye iimbotyi.

Kodwa hayi imifuno kuphela asisiseko ekutyeni.

isithelo

Akukho shu ezinye iimveliso esintu. Ukudla olululo inyanzelekile kwaye kubandakanya iziqhamo. Yonke imihla adle servings 5 ezinye zezi ntlobo zokutya. Ngamnye kubo nga nala malungu alandelayo:

- isiqhamo (apile, banana, pere, oningga,-orenji);

- intwana melon;

- ½ grapefruit;

- ¾ indebe yejusi ngeziqhamo;

- 7 amaqunube amaqunube;

- 0.5 iikomityi iziqhamo ekhenkcezisiweyo;

- 12 iidiliya;

- 11 cherry;

- isiqingatha indebe nasiphi isiqhamo zakhutshwa (ukuba kuba mnandi okanye eyakhiwe);

- umsele medium 1.5;

- indebe ikota iziqhamo ezomisiweyo;

- 2 Iapilkosi;

- iihafu mango;

- 1/8 yeeavokhado;

- 1/4 papaya;

- 1 mai iziqhamo;

- 9-PC. Iapilkosi yomile;

- 5 ii-PC. ezomileyo.

Musa ukulibala ukuba 5 servings ezi kuya kufuneka ukuba udle yonke imihla. Khetha eyona nto ufuna, unako ngumnini.

iimveliso cereal

Ubetheke-ukudla ijoliswe ukuphucula impilo. Ngoko ke, lo ukutya kufuneka elungeleleneyo nangokupheleleyo. Kodwa akunakwenzeka ukuba akwavuma okuziinkozo kunye iintlobo. Yonke imihla adle servings 7 ezinye zezi ntlobo zokutya. Ngamnye kubo ukuze ziquka:

- bagel 6 cm;

- 1 kuphela intendana yesonka;

- omnye okanye iqebengwana elibusazinge elincinane (zalishumi 30 g);

- 3 crackers ezincinane 6 ezinkulu okanye;

- 3 sisinye;

- 30 g Imihlubulo cereals;

- 9-PC. uwadle nomqathane;

- isiqingatha sekomityi pasta, irayisi, yokudla;

- 2 breadsticks ;

- cups-2 wepopcorn.

Indibaniselwano Ilungelo kwemveliso na isiseko, esiza kusetyenziswa izidlo zonyango. Ukudla Medical kufuneka siqale swi kungekhona ubunzima yokumpompoza, kunye nokuphucula impilo. Kwaye oku kuphela kuphunyezwa xa umzimba ngezixa ezaneleyo azifumane zonke izimbiwa kuyimfuneko, iivithamini kunye nezondlo.

iimveliso protein

Dash-ukudla ayikho abatya nokutya njengoko abanye baza kuthini. Nangona ezinye izithintelo ukuba isekhona. Noko ke, yonke imihla adle servings 2 iimveliso protein. Ezi ziquka inyama, intlanzi, inyama yenkukhu, amaqanda, imbewu kajongilanga, amandongomane, iimbotyi, inyama unonkala, Shrimp.

Ngoko enye kokhonza iimveliso protein kusenokuquka:

- yenkomo okanye yehagu inyama ndayame iphekwe (in-mali ka-55-85 g);

- chicken okuphekwe ngaphandle kwesikhumba (55-85 g);

- fish ebilisiweyo (55-85 g);

iiproteni 1 okanye 2 iqanda -;

- isahlulo sesithathu indebe yamandongomane okanye walnuts;

- 30 g ham ezinqinileyo;

- ¼ yekomityi imbewu ujongilanga okanye ithanga;

- 1.5 ayi;

- 6 Shrimp;

- isiqingatha sekomityi lembotyi samasi;

- 4 11 Pacific okanye iimbatyisi Atlantic;

- indebe ikota salmon eyakhiwe;

- inyama kwikala 1/3 indebe;

- fish enkonkxiweyo (55-85 g);

- ½ indebe yeembotyi wazosa izonkana.

imveliso yobisi

Ukufakwa kwi ekutyeni iziqhamo, imifuno, inyama kunye neenkozwana musa indawo isondlo ezibanzi. Kubalulekile ukuba nako ukusebenzisa ngemihla servings 3 neemveliso zobisi. Oku iyogurt, cottage samasi, netshizi. okhonza ngalinye lenziwa:

- 1 indebe ubisi, iyogurt, acidophilus, iyogurt okanye enye yokusela imveliso yobisi inegwele;

- 55 g cream samasi;

- indebe cottage samasi;

- isiqingatha sekomityi yobisi ngumphunga;

- isiqingatha iglasi non-fat ubisi owomileyo;

- 50 g samasi nzima;

- 1.5 iikomityi zobisi zibambene.

okukhethwa kwimenyu kunokwenzeka

bengazi nokuba wobeka phi na ukutya buselwe yonke imihla, abaninzi kunzima ukuba bafumane ukutya. Uncedo bangaba ukutya lwegazi iveki.

Le menu ingafunyanwa kuba ngolu hlobo. Sasekuseni unako ukutya irayisi dish (okanye naziphi na ezinye izilimo) yobusi, 40 g yebhotolo samasi isilayi. Emva 2-3 iiyure kufuneka kulandelwe sasemini. Oko kuquka iziqhamo 1 (ukhetho lwakho) kunye inxalenye nati.

Lunch kufuneka okunesondlo. Kuba isidlo wesithathu zifanele ikomityi umhluzi. Kunqweneleka ukuba isiseko ngokuba yaba isophu yemifuno, ibe zalisa ngeoli yemifuno. Zongeza isuphu inokuba iqhekeza lesonka kunye nenkukhu ebilisiweyo (okanye nenyama). Ngomhla wesibini ukulungiselela ipapa (umz, buckwheat), wenze le isaladi. Kuba kukho umthamo kwemini ukhetho efanelekileyo kuba neziqhamo (mai,-orenji, apile, icherry, yomdiliya). Musa ukulibala malunga sasemini. Kungahlanganisa iimveliso zobisi. Awunako nje ukutya iyogurt, wenze, ezifana cottage samasi casserole. Oku kungenziwa neyongezelelwe iglasi yejusi.

Oku kuphela kuguqulelo elisondeleyo unikezelo amandla abo angayithandiyo Dash-yokudla. Menu veki kufuneka zinokohluka. Kunqweneleka ukuba iquke inani eliphezulu kunokwenzeka kwemveliso ukusuka kuluhlu. Ngokomzekelo, xa uceba ukutya, inyama enye, intlanzi kunye imidumba. Oku kuya kunika ithuba lokuba ufumane ekwiqondo eliphezulu umbane. Kodwa ngaphandle koko, eli ezahlukeneyo kuya kuqinisekisa ukuba urhulumente omtsha abayi kufumana ndidikwe kwaye benesithukuthezi.

reviews

Ukuthetha kakuhle ukuba ukutya okulungileyo, kufuneka siqonde ukuba kuyimfuneko ukubambelela ubuncinane kangangeenyanga ezintandathu. Nangona iziphumo zokuqala ezibonakalayo, ebalawula yi-ncomo, emva kweeveki ezimbalwa kamva. Ukuba utshintsha amandla ebantwini oluqalayo ukuphucula impilo, walahlekelwa uxinzelelo ezibukhali luyenyuka, amanqanaba cholesterol eqhelekileyo.

Ukuba ufuna ukuba unciphise umzimba ngcembe yilungise, ngoko nina, naye, uya kuza kubanceda yokudla Dash. Ukuphonononga zibonisa ukuba kuyanceda ilahlekelwe 3-4 kg ngenyanga nganye. Ubunzima ungabuyi. Kakade ke, lo izinga ilahleko ubunzima ayikho ukuba wonke umntu, kodwa hayi nzima ukuba umzimba. Ukongezelela, abantu ukuziqhelanisa ngokukhawuleza ngokwaneleyo ukuba angazahluli izidlo. Abantu bafumana ifuthe yokudla, bathi ngokuhamba kwexesha kuye nzima ukutya iinxalenye ezinkulu. Basebenzisa ukuba usele iziselo, nidle iziqhamo kunye nemifuno. Kwaye oko kwenza kuphela yokuba ubunzima ungabuyi.

izigulane unesifo bathi imeko yabo iphucula kakhulu ukuba balandele ngqo imigaqo isincomo Dash yokudla. Menu veki, oluqulunqwe yonke imithetho, inceda ukwenza ukutya nje kuluncedo, kodwa ezahlukahlukeneyo. Kodwa iingcali musa Masingadinwa ephindaphinda ukuthi ngaphandle utshintsho imikhwa yokutya yokuphila lokujongana noxinzelelo lwegazi nzima.