Ukudla e abanesifo sikashukela sohlobo 2

Ngeshwa, ekudleni kuyadingeka ukuze agcine nje kuphela abantu abafuna ukuletha amavolumu yabo ekahle, kodwa futhi kulabo abaphethwe izifo ezithile, kuhlanganise, ngokwesibonelo, futhi sikashukela sohlobo 2. Kulokhu, ukuzincisha ukudla ikhuthaza kwesisindo, ngisho ingxenye enkulu ekwelapheni lesi sifo. Ukudla e abanesifo sikashukela sohlobo 2 has izici zayo siqu, kodwa ungacabangi ukuthi imenyu nsuku zonke ngesikhathi esifanayo hhayi kungaba esiphundu, ezihlukahlukene ngisho amnandi kancane.

Kafushane, ekudleni abanesifo sikashukela sohlobo 2 kufanele esekelwe ukusetshenziswa zemifino (mayelana 800-900 amagremu ngelilanga) kanye izithelo (mayelana 300-400 g). Ukuhlanganisa kubo ngezisusa ubisi oludakisayo (0.5 L), inhlanzi nenyama (300 g), isikhunta (150 g). Ungakwazi ukukhokhela kancane carbohydrate, isibonelo, amagremu 100 lesinkwa 200 amagremu okusanhlamvu / amazambane ngelanga namaswidi ewusizo. Konke lokhu ukuze ubuyisele asemangqamuzaneni omzimba insulin luvelo ikhono sokwetshisa ushukela. Ukudla e sikashukela sohlobo 2 lihambisana umsebenzi umzimba ngendlela efanele kungakwenza ukuze nje bagweme ukuphathwa izidakamizwa futhi ukunikeza ithuba siphile ukuphila okwanelisayo.

Okokuqala ake ucacise ukuthi akunakwenzeka sikashukela ukuba adle:

- ushukela, uju kanye okokunandisa yokufakelwa;

- Candy (i icala kakhulu, kungenzeka ukuba adle ingxenye encane shokolethe);

- imikhiqizo, okuyinto yakhiwa fructose, glucose, njll;.

- okusanhlamvu (wokudla, isinkwa, amakhekhe, Muffin, amakhukhi kanye nabanye.);

- imifino ngokuqukethwe eliphezulu isitashi kanye carbohydrate (amazambane, ubhontshisi, uphizi, beet, izaqathe);

- izithelo amnandi (amagilebhisi, ama-strawberry, ubhanana);

- ukudla okusheshayo;

- cottage shizi, ukuze kukhawulwe ukusetshenziswa ubisi, ushizi, iyogathi kanye lonke;

- undiluted zezithelo;

-I umkhiqizo aqukethe inama (ibhotela, okunamafutha inyama, amafutha, yonke ubisi fat);

- utshwala.

Yini engingayenza udle ngifundise ngesifo sikashukela sohlobo 2:

- imikhiqizo nge wokuqukethwe lelisetulu imicu yemifino: izithelo (apula, amapentshisi, ubhamubhamu, njll), Maholoholo, okusanhlamvu anolaka, amantongomane, imifino;

- yenkomo, offal, izinkukhu inyama;

- enhlanzi nezinye izinto zasolwandle;

- ephansi fat ubisi, iyogathi, ushizi,

- amaqanda amaprotheni.

Ukudla e abanesifo sikashukela sohlobo 2 kubalulekile, kodwa kufanele kancane kancane idluliselwe ke. Ukuze wenze lokhu kuwe kulula ukunikeza izimiso ezimbalwa ezilula:

1) Zama ukuthola ikhaya awuzange imikhiqizo provocateurs ezifana candy, ikhekhe, amakhukhi, amakhekhe. Ake sithi etafuleni, esiqandisini izitsha kukhanya noma isitsha sezimbali ne izithelo kahle lisikiwe futhi embondelene, amajikijolo, imifino kanye namakhambi.

2) Funda indlela "ukuhlenga" ngokwabo kusukela ukudla carbohydrate. Ngokwesibonelo, benithanda ngempela elimnandi. Ngokuphelele ukuqeda usuku olulodwa kusuka ekudleni kwakho yini equkethe ama-carbohydrate, esikhundleni kuphephile bona imifino (ezahlukene izinhlobo iklabishi, anyanisi, ukhukhamba, utamatisi kanye nabanye abaningi). Khona-ke kusihlwa ungase kahle bakwazi ukukhokhela ikhekhe encane noma ozithandayo ushokoledi candy yakho.

3) Ungakhohlwa ukwehlukana ipuleti zibe izingxenye ezimbili, enye ingxenye ebekwa imifino, ngawo esidlweni iqala, futhi ingxenye yesibili ihlukaniswe amaprotheni alinganayo ezimbili (inyama, inhlanzi, ngokwesibonelo) futhi carbohydrate anesitashi (pasta, ilayisi, amazambane, lonke kakolweni nesinkwa ).

4) Gcina izingxenye ngamunye umkhiqizo okunesitashi.

5) Liquid - okumsulwa ethafeni amanzi, ikhofi, itiye, izithelo iziphuzo, imikhiqizo yobisi lamanzi esiphethu - okungcono idliwe ngaphambi kokudla, kunokuba ngokushesha ngemva kokuba.

6) Funda ukudla njalo (izikhathi 5-6 ngosuku), kodwa kancane kancane, esikhathini esifanayo. Ezokudla kudingeka esikhathini esingekho ngaphansi kwamahora 1.5-2 ngaphambi sokulala.

7) Lungiselela imikhiqizo eside kwaziwa ngendlela entsha, usebenzisa kuphela lokho ongakwenza. Ngokwesibonelo, ukulungiswa inyama nengulube esikhundleni isinkwa kuhambisana kahle oat ishq, blanched futhi phansi endaweni amahlamvu blender iklabishi, imifino. Futhi ukuze ahlupheke njalo nge dish side, ungathenga wena noma ukulungiselela ehlobo eqandisiwe imifino ehlukahlukene, okuyinto acime emakhazeni angu-20.

Ukudla kungaba Ungamcindezeli kakhulu sikashukela sohlobo 2 uma ulandela imithetho elula, enquma esizayo. Faka e ekudleni konke uvunyelwe kulesi sifo, futhi izame empilweni yakho!