Ukudla kweMedithera: kuyini, izinzuzo nokuthi ungakwenza kanjani

-Delile

• Izinzuzo zokudla kwaseMedithera
• Imithetho engu-8 yokwenza ukudla kwaseMedithera
• 1. Gwema imikhiqizo enezimboni
• 2. Yidla izinhlanzi nezinhlanzi zasolwandle
• 3. Amafutha omnqumo namafutha amahle
• 4. Ukudla okuphelele
• 5. Izithelo nemifino
• 6. Ubisi olunamakhemikhali nezinto eziphuma kuzo
• 7. Imithombo yamaprotheni
• 8. Iziphuzo
• Imenyu Yezidlo ZaseMedithera

Ukudla kwaseMedithera, okubizwa nangokuthi ukudla kwaseMedithera, kusekelwe ekudleni kokudla okusha nemvelo njengamafutha omnqumo, izithelo, imifino, okusanhlamvu, ubisi noshizi, futhi kuyadingeka ukugwema imikhiqizo yezimboni efana nesoseji, ukudla okubandayo kanye amakhekhe ayimpuphu.

Lokhu kudla empeleni wuhlobo lokudla okusiza ukuguqula indlela ophila ngayo, futhi akudingeki ngaso sonke isikhathi ukuthi ube nama-calories aphansi ukukusiza wehlise isisindo, ngoba ngokwemvelo ithuthukisa imetabolism futhi ithanda ukulawulwa kwesisindo.

Izinzuzo zokudla kwaseMedithera

Ukudla kweMedithera akuyona nje indlela yokunciphisa isisindo, kuyindlela yokuphila, evame ukuba khona emazweni azungeze uLwandle iMedithera. Izinzuzo zayo ezinkulu zezempilo yilezi:

• Ingozi engezansi yokuthola isifo senhliziyo, umdlavuza, isifo sikashukela kanye nezifo eziwohlokayo;
• Kuvikela umzimba e-atherosclerosis futhi thrombosis;
• Inezakhi zomzimba eziningi kunokudla okwenziwe, okunikeza izakhamzimba eziningi emzimbeni;
• Isiza ukuhlukahluka kokudla okuningi, zilungele ulwanga lwezingane, okwenza kube lula ukuthi zidle imifino, imifino namasaladi.

Ukulandela ngokweqiniso indlela yokuphila yokudla kwaseMedithera, kufanele udle ukudla kwansuku zonke kwemvelaphi yemifino, okusha, okucutshunguliwe okuncane, okwonyaka kanye nokwasendaweni, uncamela ukuthenga ezimakethe ezincane nasezitolo zezithelo nemifino, kunezitolo ezinkulu ezinkulu.

Bheka izinzuzo zokudla kwaseMedithera kule vidiyo elandelayo:

Imithetho engu-8 yokwenza ukudla kwaseMedithera

Ukwenza ukudla kwaseMedithera, kufanele ushintshe indlela odla ngayo ngokulandelayo:

1. Gwema imikhiqizo enezimboni

Ukudla kufanele kwenziwe kakhulu ngemikhiqizo yemvelo, ikakhulukazi ngemvelaphi yemifino, njengamafutha omnqumo, irayisi elinsundu, isoya, amaqanda nobisi. Ngaphezu kwalokho, kufanele ushintshe ukudla okuthengile okulungiselelwe, njengamakhukhi namakhekhe, ukhetha izinhlobo ezenziwe ngokwabo.

Ukususa imikhiqizo esezimbonini kuzosiza ukunciphisa ukukhiqizwa kobuthi emzimbeni, kunciphise ukuvuvukala futhi kulwe nokugcinwa koketshezi, kusize ngokwemvelo ukwehlisa amandla.

2. Yidla izinhlanzi nezinhlanzi zasolwandle

Izinhlanzi noma ukudla kwasolwandle kufanele kudliwe okungenani kathathu ngesonto, ngoba kuyimithombo emihle yamaprotheni namafutha, njenge-omega-3, esebenza njenge-anti-inflammatory, esiza ukuqeda izinhlungu ezihlangene, ithuthukise ukujikeleza kwegazi futhi ivimbele isifo senhliziyo . Bona zonke izinzuzo ze-omega-3.

3. Amafutha omnqumo namafutha amahle

Amafutha omnqumo nemifino yemifino efana ne-canola kanye namafutha we-flaxseed acebile emafutheni amahle enhliziyo, asiza ukulawula i-cholesterol nokuvikela izifo zenhliziyo.

Ukuze uthole izinzuzo, kufanele ungeze uwoyela ekulungiseleleni okulungiselelwe, usebenzisa izipuni ezimbili ngosuku. Amafutha omnqumo kufanele futhi asetshenziselwe ukupheka, ukuswayiza kanye nokosa inyama noma inhlanzi. Amafutha we-sunflower akavamile ukusetshenziswa. Bona amathiphu wokukhetha uwoyela omnqumo omuhle kunayo yonke esitolo.

4. Ukudla okuphelele

Ukudla kwaseMedithera kunothe ngokudla okuphelele njengelayisi, ufulawa, i-oats kanye ne-pasta ephelele, okunothe ngofibha, amavithamini namaminerali athuthukisa ukusebenza komzimba, alwe nokuqunjelwa futhi anciphise ukumuncwa koshukela namafutha emathunjini.

Ngaphezu kwezinhlamvu, ukudla kufanele futhi kube nemifino enamaprotheni eningi njengobhontshisi, ubhontshisi, amantongomane, imbewu yamathanga kanye nembewu yefilakisi esiza futhi ekuqiniseni imisipha nokwenza ngcono imetabolism.

5. Izithelo nemifino

Ukukhulisa ukusetshenziswa kwezithelo nemifino kuyiphuzu elibalulekile kulokhu kudla, njengoba kuzohlinzeka ngemicu, amavithamini kanye namaminerali we-metabolism, futhi kulethe umuzwa wokusutha, kusize ekunciphiseni isisindo. Kunconywa ukuthi udle okungenani izithelo ezi-3 ezihlukene ngosuku, umkhuba omuhle ukudla isithelo esi-1 ngemuva kokudla ngakunye, kungaba ngebhulakufesi, isidlo sasemini, ukudla okulula kanye nedina.

Bona izindlela zokupheka zamajusi ayi-7 we-Detox ukuze wehlise isisindo bese uhlanza umzimba.

6. Ubisi olunamakhemikhali nezinto eziphuma kuzo

Ukwenza ngcono ukudla okunomsoco nokunciphisa ukusetshenziswa kwamafutha, ubisi olunamafutha, i-yoghurt yemvelo kanye noshizi omhlophe njenge-ricotta ne-cottage kufanele kukhethwe, noma kukhethwe izinhlobo ezilula zemikhiqizo. Ukwenza i-yogurt yemvelo ibe mnandi kancane, ungangeza ithisipuni elilodwa loju noma ujamu owenziwe ekhaya.

7. Imithombo yamaprotheni

Ukudla okubomvu kumele kube ukusikeka okungenamafutha, lapho kungabonwa khona ingxenye yamafutha, futhi kuvinjelwe ukusetshenziswa okukodwa ngeviki, ngakho-ke kukhona indawo yokudla enamaqanda, inhlanzi nezinhlanganisela zokusanhlamvu okuyimithombo emihle yamaprotheni, njengelayisi + ubhontshisi, irayisi + lentili noma irayisi + uphizi.

8. Iziphuzo

Isiphuzo esifaneleke kakhulu ukuqeda ukoma ozohambisana nakho ukudla amanzi, futhi ungakhetha amanzi anambitshiwe ngokungeza ulamula, noma izingcezu zikajinja. Ngaphezu kwalokho, 1 ingilazi yewayini ngosuku (180 ml) iyavunyelwa, ikakhulukazi ngemuva kwesidlo sakusihlwa.

Imenyu Yezidlo ZaseMedithera

Okulandelayo yisibonelo semenyu yokudla yaseMedithera yezinsuku ezintathu:

Le menyu kufanele yenziwe kusetshenziswa imifino emisha efiselekile, kubalulekile ukukhumbula ukufaka isipuni 1 samafutha omnqumo esidlweni sasemini nasekuseni.