Ukubuyekezwa Kokudla Kwesisindo SaseKorea: Ingabe Ukudla Kwe-K-Pop Kuyasebenza?

-Delile

• Kuyini Ukudla Kokulahlekelwa Isisindo KweKorea?
• Ungasilandela kanjani i-Korean Weight Loss Diet
• Imithetho yokudla eyengeziwe
• Kungakusiza ukunciphisa umzimba?
• Ezinye izinzuzo
• Kwangathi ingathuthukisa impilo yakho yonke
• Kunganciphisa induna
• Ucebile ngezakhamzimba futhi kungenzeka uzinze
• Amashansi angaba khona
• Ukugcizelelwa okungadingekile ekubukekeni komzimba
• Intula ukuqondiswa
• Imihlahlandlela engasuselwa kwesayensi futhi ephikisanayo
• Ukudla okufanele kudliwe
• Ukudla okufanele sikugweme
• Imenyu yesampula
• Usuku 1
• Usuku 2
• Usuku 3
• Okubalulekile

Isilinganiso sokudla kwe-Healthline: 3.08 koku 5

I-Korean Weight Loss Diet, eyaziwa nangokuthi i-K-pop Diet, ingukudla okususelwa ekudleni okuphefumulelwe ngukudla kwendabuko kwaseKorea futhi kudumile phakathi kwabaseMpumalanga nabaseNtshonalanga ngokufanayo.

Kukhuthazwa njengendlela ephumelelayo yokwehlisa isisindo futhi ibukeke njengezinkanyezi ze-K-pop, uhlobo lomculo oludumile oluvela eSouth Korea.

Iphinde ithi isize ukusula isikhumba sakho futhi ikhulise impilo yakho yesikhathi eside.

Lo mbhalo uhlanganisa konke odinga ukukwazi mayelana nokudla kwesisindo saseKorea.

i-scorecard yokubuyekezwa kokudla

• Amaphuzu esewonke: 3.08
• Ukwehla kwesisindo: 2.5
• Ukudla okunempilo: 3.0
• Ukusimama: 3.5
• Impilo yomzimba wonke: 2.5
• Ikhwalithi yokudla okunempilo: 5.0
• Ubufakazi bususelwa: 2.0

I-BOTTOM LINE: I-Korean Weight Loss Diet, noma i-K-pop Diet, wukudla okuphelele okususelwa ekudleni okuphefumulelwe ukudla kwendabuko kwaseKorea. Kungasiza ukulahleka kwesisindo ngokuguqula imikhuba yakho yokudla nokuzilolonga.

Kuyini Ukudla Kokulahlekelwa Isisindo KweKorea?

I-Korean Weight Loss Diet iphefumulelwe ukudla kwendabuko kwaseKorea.

Ngokuyinhloko ithembela ekudleni okuphelele, okucutshungulwe kancane futhi kunciphisa ukutholakala kokudla okusetshenzisiwe, okunothe ngamafutha, noma okunoshukela.

Ukudla kuthembisa ukukusiza wehlise isisindo futhi usigcine ngokushintsha indlela odla ngayo nokuzivocavoca umzimba, konke ngaphandle kokuyeka ukudla okuthandayo. Iphinde ithembise ukusiza ukusula isikhumba sakho nokwenza ngcono impilo yakho yesikhathi eside.

Ngaphezu kokugxila kwayo kokudla okunomsoco, i-Korean Weight Loss Diet ibeka ukugcizelela okulinganayo ekuzivocavoca umzimba futhi inikeze nokusebenza okukhethekile kwe-K-pop.

Isifinyezo

I-Korean Weight Loss Diet wuhlelo lokudla nokuzivocavoca olwenzelwe ukukusiza wehlise isisindo, uzuze isikhumba esicacile, futhi uthuthukise impilo yakho yonke.

Ungasilandela kanjani i-Korean Weight Loss Diet

Isidlo Sokulahlekelwa Kesisindo saseKorea sisekele iphethini yokudla enezidlo zendabuko zaseKorea.

Kukhuthaza ukudla ukudla okuphekiwe, okucutshungulwe kancane ngenkathi kunciphisa ukudla kwakho okusetshenzwe ngokweqile. Iphinde incoma ukugwema ukudla okuqukethe ukolweni, ubisi, ushukela ocwengekile, namafutha amaningi.

Ukudla ngokuvamile kunezinhlobonhlobo zemifino, ilayisi, nenyama, inhlanzi, noma izinhlanzi zasolwandle. Ungalindela futhi ukudla i-kimchi eningi, isitsha seklabishi esivutshiwe okuyisisekelo ekudleni kwaseKorea.

Imithetho yokudla eyengeziwe

Ukuze uphumelele kulokhu kudla, uyakhuthazwa ukuthi ulandele imithetho embalwa eyengeziwe:

1. Yidla amakhalori ambalwa. Lokhu kudla akuchazi osayizi bezabelo noma umkhawulo oqinile wansuku zonke wamakholori. Esikhundleni salokho, kusikisela ukuthembela kuzindlela zokupheka zaseKorea, amasobho, nemifino eningi ukusika amakhalori ngaphandle kokuzizwa ulambile.
2. Vocavoca umzimba njalo. Ukusebenza kwe-K-pop kunikezwa ngale njongo.
3. Yidla amafutha amancane. Kunconyelwa ukunciphisa ukudla okunamafutha futhi uvikele amasoso, uwoyela, kanye nokosa lapho kungenzeka khona. Ukudla ngaphandle kufanele kukhawulelwe futhi.
4. Nciphisa ushukela ongeziwe. Uyakhuthazwa ukuthi ufake isoda ngamanzi namakhukhi, amaswidi, u-ayisikhilimu, nezinye izimpahla ezibhakiwe ngezithelo ezintsha.
5. Gwema ukudla okulula. Ukudla okulula kungabhekwa njengokungenasidingo kulokhu kudla futhi kufanele kugwenywe.

Ukudla kuthembisa ukuguquguquka kakhulu nokusimama. Uyakhuthazwa ukuthi ukhethe noma ikuphi ukudla kwaseKorea okuthanda kakhulu ukuvumelanisa ukudla nokuthanda kwakho.

Isifinyezo

I-Korean Weight Loss Diet ikhuthaza ukudla izitsha eziphefumulelwe zaseKorea ngokususelwe ekudleni okucutshungulwe kancane. Ukwandisa ukwehla kwesisindo, kunciphisa ukudla kwakho ukolweni, ubisi, ushukela ongeziwe, amafutha amaningi, nokudla okulula.

Kungakusiza ukunciphisa umzimba?

Isidlo saseKorea Sokulahlekelwa Isisindo kungenzeka sisize ukwehla kwesisindo ngezizathu eziningana.

Okokuqala, ukudla kwendabuko kwaseKorea ngokwemvelo kunothile ngemifino, equkethe i-fiber eningi. Ukudla okunothe nge-fiber kungakusiza ukuthi wehlise isisindo ngokunciphisa indlala nezifiso ngenkathi ukhuthaza imizwa yokugcwala (,,).

Ngokwengeziwe, lokhu kudla kukhawulela ukudla okulula, ukudla okunamafutha, kanye nalokho okuqukethe ushukela ongeziwe, ukolweni, noma ubisi, kuqhubeke nokunciphisa ukudla kwakho okuphelele kwekhalori. Iphinde ikhuthaze ukuzivocavoca umzimba njalo, okusiza ukukhulisa inani lama-calories owashisayo.

Ekugcineni, uyakhuthazwa ukuthi wehlise osayizi bezabelo zakho ngokudla kancane kancane uze uthole ubuningi bokudla okukuvumela ukuthi wehlise isisindo ngenkathi uzizwa ugcwele futhi wanelisekile.

Zonke lezi zinto zingakusiza ukuthi udle ama-calories ambalwa kunalawo owashisayo. Ukushoda okunjalo kwekhalori kuboniswe njalo ukusiza abantu banciphise isisindo, kungakhathaleki ukuthi yikuphi ukudla abakhetha ukukudla (,,,).

Isifinyezo

I-Korean Weight Loss Diet ngokwemvelo icebile ku-fiber, ikhawulela ukudla okulula, futhi inciphisa ukudla okunoshukela namafutha. Iphinde ikhuthaze ukuvivinya umzimba njalo. Ngokubambisana, lezi zinto kungenzeka zikusize ulahlekelwe isisindo.

Ezinye izinzuzo

I-Korean Weight Loss Diet inganikela ngezinzuzo ezimbalwa ezengeziwe.

Kwangathi ingathuthukisa impilo yakho yonke

I-Korean Weight Loss Diet ikukhuthaza ukuba udle izithelo nemifino eningi - amaqembu amabili okudla akhonjiswa ngokungaguquguquki ukukhuthaza impilo nokuvikela ezimeni ezingalapheki, ezinjengohlobo 2 sikashukela nesifo senhliziyo (,).

Ngaphezu kwalokho, ifaka i-kimchi eningi, isidlo esiseceleni saseKorea esenziwe ngeklabishi elibilile noma eminye imifino. Ucwaningo lukhombisa ukuthi i-kimchi ingasiza ukwehlisa umfutho wegazi, ushukela wegazi, kanye namazinga e-cholesterol e-LDL (amabi) aphelele (,).

Ukudla okubilisiwe okufana ne-kimchi nakho kuzuzisa impilo yamathumbu ngokukhulisa inani lakho lama-bacterium we-gut, awaziwa nangokuthi ama-probiotic ().

Futhi, la ma-probiotic angasiza ekuvikeleni noma ekwelapheni izifo ezahlukahlukene, kufaka phakathi i-atopic dermatitis, i-irritable bowel syndrome (IBS), isifo sohudo, nokukhuluphala ngokweqile.

Kunganciphisa induna

Ukudla kwesisindo saseKorea kuthiwa kusiza ukulwa nezinduna ngokunciphisa ukudla kwakho kobisi. Kungaba nobufakazi obuthile bokuxhasa lesi simangalo.

Ubisi lubonakala lukhuthaza ukukhishwa kwe-insulin ne-insulin-like factor factor (IGF-1), zombili ezingadlala indima ekwakheni induna (,,).

Ukubuyekeza okunye kuphawulile ukuthi abantu abadla ukudla kwabo okucebe kakhulu kubisi babezungeze izikhathi ezi-2.6 zokuthola induna kunalabo abadla inani elincane lobisi ().

Ngokufanayo, okunye ukubuyekezwa kusikisela ukuthi intsha nabantu abadala abasebenzisa noma yiluphi uhlobo lobisi bangaba namathuba angama-25% okuthola induna kunalabo abadla ukudla okungenalo ubisi ().

Ucebile ngezakhamzimba futhi kungenzeka uzinze

I-Korean Weight Loss Diet igcizelela kakhulu ekwenzeni izinguquko ezinzile, zesikhathi eside endleleni odla ngayo nokuvivinya umzimba ngayo.

Ngokuvamile ithuthukisa ukudla okunomsoco, okucutshungulwe kancane futhi ikhawulela ekudleni kwakho ukudla okunomsoco okungenamakhalori nokho okungenamsoco.

Ayinayo imihlahlandlela eqinile yokuthi ungadla malini, futhi ayiphakamisi ukukala noma ukukala izingxenye zakho zokudla. Esikhundleni salokho, kukukhuthaza ukuthi uthole osayizi bezingxenye abakulungele.

Ibuye inikeze izindlela zokupheka ezahlukahlukene zaseKorea ongakhetha kuzo, kufaka phakathi izinketho zemifino, i-vegan, ne-gluten, okwenza lokhu kudla kufinyeleleke kwabaningi.

Zonke lezi zinto zifaka isandla kokuqukethwe kokudla okunomsoco futhi zandisa amathuba okuthi uzokwazi ukunamathela kukho isikhathi eside.

Isifinyezo

I-Korean Weight Loss Diet ikhuthaza ukwenza izinguquko ezisimeme. Kukhuthaza ukudla okunomsoco nokuvutshiwe okungazuzisa impilo yakho. Iphinde ibeke umkhawulo wobisi, ongahlinzeka ngokuvikelwa okuthile emqubeni.

Amashansi angaba khona

Yize kunezinzuzo zayo eziningi, i-Korean Weight Loss Diet iza nokunye ukwehla.

Ukugcizelelwa okungadingekile ekubukekeni komzimba

Lokhu kudla kugxila kakhulu ekwehliseni isisindo ukuze ubukeke njengosaziwayo bakho be-K-pop.

Sebenzisa izindinganiso zokubukeka kwezenhlalo njengokugqugquzela ukwehlisa isisindo kungabeka amaqembu athile abantu, afana nentsha esencane, engcupheni eyengeziwe yokuthuthukisa izindlela zokudla eziphazamisekile (,).

Intula ukuqondiswa

Lokhu kudla kunikeza ukuholwa okuncane kakhulu maqondana nokuthi ungakha kanjani ukudla okulinganiselayo.

Ngenkathi abanye bengabuka ukuguquguquka kokukhetha ukuthi yikuphi ukudla okubakhanga kakhulu njengenzuzo, abanye bangakuthola kunzima ukuhlukanisa izindlela zokupheka zaseKorea ezicebile ezinomsoco kwezinomsoco.

Lokhu kungadala ukuthi abanye abantu bakhethe izindlela zokupheka ezinosawoti omningi noma lezo ezihluleka ukuhlangabezana nezidingo zazo zansuku zonke zomsoco.

Imihlahlandlela engasuselwa kwesayensi futhi ephikisanayo

I-Korean Weight Loss Diet incoma ukuthi ugweme ukudla okulula, yize ucwaningo lukhombisa ukuthi abanye abantu bancipha kakhulu uma kufaka ukudla okulula ekudleni kwabo (,).

Ngaphezu kwalokho, izinhlelo zokudla neziphakamiso zokupheka ezinikezwa kuwebhusayithi yayo zivame ukuqukethe ukudla noma izithako okudliwayo okuphakamisa ukukugwema, njengokudla okuthosiwe, ukolweni, nobisi.

Isifinyezo

Ukugcizelelwa okunamandla kwesidlo saseKorea sokulahleka kwesisindo ekubukekeni kwangaphandle, ukuntuleka kokuholwa, kanye nemihlahlandlela engasuselwa kusayensi futhi ephikisanayo kungathathwa njengokwehla.

Ukudla okufanele kudliwe

Ukudla kwesisindo saseKorea kukukhuthaza ukuthi udle lokhu okulandelayo:

• Imifino. Ayikho imifino evinjelwe. Ungazidla zingaphekiwe, ziphekiwe noma zifakwe isibilile, njengasesimweni se-kimchi. Isobho kungenye indlela enhle yokudla imifino eminingi.
• Izithelo. Zonke izinhlobo zezithelo zivunyelwe. Zithathwa njengezinto ezinhle zemvelo esikhundleni samaswidi.
• Imikhiqizo yezilwane enothe ngamaphrotheni. Lesi sigaba sifaka amaqanda, inyama, inhlanzi nezinhlanzi zasolwandle. Izingxenye ezincane kufanele zengezwe ekudleni okuningi.
• Abathatha inyama. I-Tofu, i-shiitake eyomile, nama-king oyster amakhowe asetshenziswa kakhulu ukufaka inyama endaweni yokupheka kwaseKorea. Bangenza izindlela zokupheka zaseKorea ezilungele izidlo zemifino noma zemifino.
• Ilayisi. Irayisi elimhlophe nama-noodle elayisi afakiwe kuzindlela eziningi zokupheka zaseKorea ezithuthukisiwe kulokhu kudla.
• Ezinye izinhlamvu ezingenamabele. Amadombolo, ama-pancake, noma ama-noodle engilazi enziwe ngamabhontshisi e-mung, amazambane, noma isitashi se-tapioca akha ezinye izindlela ezinhle zelayisi.

Uyakhuthazwa ukunquma osayizi bezabelo zakho ngokuya ngenani lokudla okusiza ukuthi wehlise isisindo ngaphandle kokuzizwa ulambile ngokweqile noma unamandla amancane.

Isifinyezo

I-Korean Weight Loss Diet isuselwa kakhulu ekudleni okuphelele, okucutshungulwa kancane kanye nenani elincane lezinhlamvu, inyama, inhlanzi, ukudla kwasolwandle, noma okunye okufaka inyama.

Ukudla okufanele sikugweme

Isidlo saseKorea Sokunciphisa Isisindo sinciphisa ukudla kwakho kokudla okulandelayo.

• Ukudla okuqukethe ukolweni: isinkwa, ipasta, okusanhlamvu kwasekuseni, amakhekhe, noma ufulawa osuselwe ngokolweni wanoma yiluphi uhlobo
• Ubisi: ubisi, ushizi, iyogathi, u-ayisikhilimu, nanoma yiziphi izimpahla ezibhakiwe eziqukethe ubisi
• Ukudla okunamafutha: inyama enamafutha, ukudla okuthosiwe, amasoso, izinongo ezinamafutha, noma ukudla okuphekwe emafutheni
• Ukudla okusetshenzisiwe noma okunoshukela: uswidi, iziphuzo ezibandayo, izimpahla ezibhakiwe, noma yikuphi okunye ukudla okuqukethe ushukela ongeziwe

Lokhu kudla akudingi ukuthi usike ngokuphelele lokhu kudla kepha kuncoma ukuthi unciphise kakhulu ukudla kwakho. Kodwa-ke, akuvimbeli ngokuqinile ukudla okulula phakathi kokudla.

Isifinyezo

Isidlo Sokulahlekelwa Isisindo saseKorea asikukhuthazi ukudliwa kokudla okuqukethe ukolweni kanye nobisi. Iphinde futhi yexwayise ngokudla okusetshenzisiwe, okunamafutha amaningi, noma okunoshukela futhi ikukhuthaze ukudla okulula phakathi kokudla.

Imenyu yesampula

Nayi imenyu eyisampula yezinsuku ezi-3 elungele labo abaseKorea Ukulahlekelwa Isisindo.

Usuku 1

Ukudla kwasekuseni: imifino omelet

Isidlo sasemini: isobho se-kimchi-yemifino nengulube noma i-tofu

Isidlo sakusihlwa: irayisi ethosiwe nemifino

Usuku 2

Ukudla kwasekuseni: Ama-pancake aseKorea agcwele imifino, i-shiitake, noma izinhlanzi zasolwandle

Isidlo sasemini: i-bibmbap - isitsha selayisi saseKorea esenziwe ngeqanda, imifino, nenyama noma nge-tofu

Isidlo sakusihlwa: I-japchae - ingilazi yaseKorea isikhuthazi-gazinga

Usuku 3

Ukudla kwasekuseni: imandoo - inyama yaseKorea noma amadombolo emifino enziwe ngelayisi nofulawa we-tapioca

Isidlo sasemini: isaladi le-coleslaw elibabayo laseKorea

Isidlo sakusihlwa: i-kimbap - eyaziwa nangokuthi ama-Korean sushi rolls - agcwele ukukhetha kwakho imifino, ukwatapheya, imfanzi, noma i-tofu

Iziphakamiso ezingeziwe zokupheka zalokhu kudla zingatholakala kuwebhusayithi ye-The Korean Diet.

Kodwa-ke, khumbula ukuthi kungabandakanya ukudla noma izithako ezingakhuthazwa kulokhu kudla, njengokudla okuthosiwe, ukolweni, noma ubisi.

Isifinyezo

Ukudla kwesisindo saseKorea kufaka phakathi izindlela zokupheka zaseKorea eziqhutshwa kancane ezijwayele ukunotha ngemifino kanye noshukela omningi noma amafutha.

Okubalulekile

Isidlo Sokulahlekelwa Kesisindo saseKorea sigxile kokudla okuphelele, okusetshenzwe kancane.

Kungasiza ukulahleka kwesisindo futhi kuthuthukise isikhumba sakho nempilo yonke.

Yize igcinekile futhi ilinganisela ngokudla okunempilo, lokhu kudla kugcizelela kakhulu ukubukeka komzimba kungakhuphula ubungozi bokudla okungalungile.

Futhi, imihlahlandlela yayo ephikisanayo futhi kwesinye isikhathi enganele ingenza kube yinselele kwabanye abantu ukuhlangabezana nezidingo zabo zomsoco.