Ithebula Lezinto Zokudla

-Delile

• Iqembu 1 - Ukudla okukhishwe
• Iqembu 2 - Imifino
• Iqembu 3 - Inyama namaqanda
• Iqembu 4 - Ubisi, ushizi namafutha
• Iqembu 5 - Izinhlamvu
• Iqembu 6 - Izithelo
• Ubuhle nobubi

I-Table of the Points Diet iletha amaphuzu ngokudla ngakunye, okumele kungezwe usuku lonke kuze kufinyelelwe enanini eliphelele lamaphoyinti ekudleni kokunciphisa umzimba. Ukwenza lokhu kubalwa kubalulekile ukubala ukuthi ungadla malini ekudleni ngakunye, njengoba kungavunyelwe ukweqa amaphuzu aphelele osuku.

Ngakho-ke, kuyadingeka ukuthi ube netafula lamaphoyinti okudla ukuze ubonisane noma nini lapho udla noma uhlela imenyu yosuku, ukuhlanganisa ukudla ukuze amaphuzu avumele ukudla okuseqophelweni futhi okusiza ekwehliseni isisindo. Bona ukuthi ungawabala kanjani amaphuzu aphelele avunyelwe ngosuku.

Iqembu 1 - Ukudla okukhishwe

Leli qembu lakhiwe ngokudla okungenawo amakhalori, ngakho-ke awawabali amaphuzu ekudleni futhi angadliwa ngokuthanda usuku lonke. Ngaphakathi kwaleli qembu kukhona:

• Imifino: i-chard, i-watercress, isilimo esidliwayo esinamagatsha anamanzi, ulethisi, i-kelp, i-alimondi, i-caruru, i-chicory, i-kale, amahlumela eBrussels, i-fennel, i-endive, isipinashi, iqabunga le-beet, i-jiló, i-gherkin, itheniphu, ikhukhamba, upelepele, isithombo, iklabishi, i-arugula, isilimo esidliwayo esinamagatsha anamanzi, i-taioba notamatisi;
• Izinongo: usawoti, ulamula, u-garlic, uviniga, iphunga eliluhlaza, upelepele, iqabunga le-bay, i-mint, isinamoni, i-cumin, i-nutmeg, i-curry, i-tarragon, i-rosemary, i-ginger ne-horseradish;
• Iziphuzo ezinekhalori eliphansi: ikhofi, itiye kanye nejusi likalamula ngaphandle koshukela noma okunoshukela okunoshukela, ama-sodas okudla namanzi;
• Ushingamu noswidi ongenashukela.

Imifino kuleli qembu ingasetshenziselwa ukwandisa ivolumu yokudla nokuletha ukusutha okuningi, njengoba icebile nge-fiber.

Iqembu 2 - Imifino

Zonke izipuni ezi-2 ezigcwele imifino kuleli qembu zibala amaphuzu ayi-10 ekudleni, futhi yilawa: ithanga, i-zucchini, i-artichoke, i-asparagus, isitshalo seqanda, isithombo sebhitrudi, i-broccoli, i-bamboo shoot, amahlumela kabhontshisi, u-anyanisi, i-chives, izaqathe, i-chayote, i-mushroom, ukholifulawa, ipea elisha, inhliziyo yesundu, okra nobhontshisi oluhlaza.

Iqembu 3 - Inyama namaqanda

Ukuhlinzekwa kwenyama ngakunye kufanele isilinganiso samaphoyinti angama-25, kubalulekile ukunaka ubuningi bohlobo ngalunye lwenyama:

Iqembu 4 - Ubisi, ushizi namafutha

Leli qembu lifaka ubisi, ushizi, ama-yogurts, ibhotela, uwoyela namafutha, futhi amaphuzu abo angahluka njengoba kukhonjisiwe etafuleni elilandelayo:

Iqembu 5 - Izinhlamvu

Leli qembu lifaka ukudla okufana nerayisi, ipasta, ubhontshisi, i-oats, isinkwa ne-tapioca.

Iqembu 6 - Izithelo

Ithebula elilandelayo likhombisa inani lamaphoyinti ekuthengisweni ngakunye kwezithelo:

Ubuhle nobubi

Lokhu kudla kunenzuzo yokuvumela ukusetshenziswa kwanoma yiluphi uhlobo lokudla, kufaka phakathi amaswidi nesoda, kepha inqobo nje uma umkhawulo wamaphuzu uhlala uhlonishwa. Lokhu kusiza nokuhlala uzinzile ekudleni isikhathi eside, njengoba ukwazi ukudla ukudla okunekhalori nokunambithekayo kuletha umuzwa wokuthi akuyona yonke injabulo okulethwa ukudla okuzolahleka.

Kodwa-ke, ukungalungi kwakho ukuthi ukugxila kokudla kugxile kuphela kumakholori aphelele, hhayi indlela lapho umuntu efunda ukuba nokudla okunomsoco, ethanda ukusetshenziswa kokudla okunempilo nokulinganisa izakhamzimba usuku lonke.