Kuyini Ukudla kwaseSweden, Kwenziwa Kanjani? Uhlu Lokudla Lwezinsuku Eziyi-13 lwe-Swedish

Inqwaba yamathrendi okudla ayavela leyo miphumela yesithembiso, kodwa ambalwa kakhulu awo asiza ekunciphiseni isisindo. Uma ufuna ukwehlisa isisindo esiningi ngesikhathi esifushane, Ukudla kwesiSwidi Kungenye yezidlo ezidume kakhulu ezinganikeza lokhu.

Kungase kungabi uhlelo lokudla olufanele wonke umuntu, kodwa Ukudla kwesiSwidiImithetho eqinile ye-s ingaba isiqalo kulabo abafuna ukulahlekelwa isisindo esengeziwe.

"Ingabe ukudla kwaseSweden kunciphisa isisindo", "Ingabe ukudla kwaseSweden kuyingozi", "Singakanani isisindo se-Swedish esilahlekelwa isisindo", "Indlela yokudla ngemva kokuphela kokudla kwaseSweden" Uzothola izimpendulo zemibuzo evame ukubuzwa njenge: Ngemva kokufunda lesi sihloko, zinqumele ukuthi uzolandela ukudla okudlayo noma cha.

Kuyini Ukudla kwesiSwidi?

Lokhu kudla; Kuyaziwa ngamagama ahlukene njenge "Metabolism Diet", "Royal Danish Hospital Diet", "izinsuku eziyi-13 zokudla". thina ngokuvamile Ukudla kwesiSwidi njengoba sazi.

I-Metabolism iguqula ukudla okudlayo kube amandla nokumosha. Ngokusheshisa ukugaya ukudla, kuba lula ukwehlisa isisindo.

Izinsuku eziyi-13 zokudla kwaseSweden, Ihlose ukwenza umzimba usebenze ngokushesha ngokushaqisa imetabolism. Udinga ukulandela uhlelo lokudla oluqinile oluzoshintsha imetabolism yakho izinsuku eziyi-13.

Ingabe Ukudla kwaseSweden Kwehlisa Isisindo?

Ngokusekelwe kokuhlangenwe nakho komuntu siqu kanye nokuphawula, kungashiwo ukuthi lokhu kudla kuyanciphisa, nakuba imiphumela ingeyomuntu siqu. Uma sicabangela i-logic elula yokulahlekelwa isisindo, uzolahlekelwa isisindo ngokwemvelo ngoba uzothola ama-calories ambalwa.

Ukudla kwesiSwidi Izimangalo zokulahlekelwa ngamaphawundi angu-13 kuya kwangu-6 ezinsukwini ezingu-15. Inani lesisindo olahlekelwayo lizohluka kuye ngobukhulu bakho nokuthi unesisindo esingakanani.

Nakuba imiphumela yokulahlekelwa isisindo ihlukahluka, kufanele ubone ukulahlekelwa kwesisindo esibalulekile ekupheleni kwesikhathi sokudla. Ngaphezu kwalokho, kushiwo ukuthi ulandela uhlelo lokudla ngokuphelele futhi lapho usuqedile, i-metabolism yakho izoshintsha futhi ngeke uzuze isisindo eminyakeni emi-2.

Ukuze uqiniseke ngokuphepha kokudla, kuyasiza ngempela ukuthola usizo kuchwepheshe. Njenganoma yikuphi ukudla, udokotela noma isazi sezokudla kufanele sinqume ukuthi kukulungele yini.

Lokhu kudla akunconywa yi-dieters eminingi ngenxa yokudla kwayo okunekhalori ekhawulelwe.

Ingabe Uhlelo Lokudla KwaseSweden Luyingozi?

Konke ukudla kunezinzuzo nezingozi zakho. Kulabo abasha ekudleni nalabo abanesisindo esiningi sokulahlekelwa, ukulahlekelwa isisindo ngokushesha ekuqaleni kungase kukhuthaze.

Ngaphezu kwalokho, njengoba kungadingi umsoco okhethekile, ungakwazi kalula ukugcina ukudla ngezinto ozisebenzisayo ekhaya futhi zitholakala kalula. Yiqiniso, ukwehlisa isisindo futhi uzizwe unempilo kuyoba umvuzo kuwe.

Ububi bokudla ukuthi imithetho yakhona iqinile kakhulu. Ngesikhathi sokudla, udla ama-calories ambalwa kunokuvamile futhi uzizwa ulambile kakhulu phakathi nosuku. Indlala ikwenza uzizwe uvilapha futhi ukhathele.

Lokhu kusho ukuthi kuzoba nzima kakhulu ukulandela uhlelo lokudla. Ungakwenza nelungu lomndeni noma umngane ukuze wenze ukudla kube lula futhi kuqhubeke.

Ngenxa yekhalori ephansi yokudla cishe ama-calories angu-600 ngosuku, ungase uzizwe ulambile, ukhathele futhi ukhathele. Ngenxa yokuthi ukudla kuyawanqabela amaqembu athile okudla, ungase uhlaselwe ukuntula amavithamini namaminerali futhi kungase kuthinte kabi i-cholesterol yakho. Abanye ochwepheshe bezempilo batusa ukugwema lolu hlelo lokudla ngaphandle kwezithelo, okusanhlamvu, nobisi.

Ukudla akufanele kuqhutshwe ngaphezu kwezinsuku eziyi-13. Ungase ube ivila futhi ucasuke ngesikhathi sokudla, kodwa lokhu kuzophela uma usushintshele kuphethini yakho evamile yokudla.

I-Swedish Diet Uhlu Lwezinsuku Eziyi-13

Imithetho Yokudla YaseSweden

Ngesikhathi sokudla, kufanele ulandele ngokuqinile imithetho engezansi.

- Ungaphuzi itiye, ikhofi neziphuzo ezibandayo ngaphandle kwalezo ezibalulwe ohlwini.

- Phuza okungenani amalitha ama-2 amanzi ngosuku.

- Ungaqhubeki nokudla isikhathi esingaphezu kwezinsuku eziyi-13.

- Unganqamula ukudla kuphela ngosuku lwe-6.

- Ungaphindi ukudla ngaphansi kwezinyanga ezi-3.

- Uma ungayitholi i-broccoli, ungadla ukholifulawa.

- Labo abane-cholesterol ephezulu bangadla amaqanda amhlophe.

- Ungadla ngokuthanda kwakho, inqobo nje uma ungenzi ihaba ngokudla okungacacisi usayizi nenani.

- Uma ukudla kunzima, kungenzeka ukusika ngosuku lwe-6 futhi uyisebenzise ezinye izinsuku ezingu-3 ngemva kwezinyanga ezingu-6.

 1.USUKU

Ekuseni: 1 inkomishi yekhofi, 1 cube ushukela

Emini: Amaqanda ama-2 abilisiwe, ingxenye engu-1 yesipinashi esibilisiwe, utamatisi ongu-1

Kusihlwa: I-steak engu-1 (amagremu angu-200) isaladi eluhlaza ngamafutha omnqumo kanye nelamula

2.USUKU

Ekuseni: 1 inkomishi yekhofi, 1 cube ushukela

Emini: 1 ucezu lwesalami, amagremu ayi-100 eyogathi

Kusihlwa: I-steak engu-1 (amagremu angu-200), isaladi eluhlaza, isithelo esingu-1 

3. USUKU

Ekuseni: 1 inkomishi yekhofi, 1 cube kashukela, 1 ucezu lwethosti

Emini: Isipinashi esibilisiwe, utamatisi ongu-1, isithelo esi-1

Kusihlwa: 2 amaqanda abilisiwe, 1 ucezu lwesalami, isaladi eluhlaza

4.USUKU

Ekuseni: 1 inkomishi yekhofi, 1 cube kashukela, 1 ucezu lwethosti

Emini: Iqanda elibilisiwe eli-1, isanqante esi-1 esishiziwe, amagremu angama-25 we-feta cheese engenawo amafutha

Kusihlwa: Ijusi yezingcezu ezi-2 zewolintshi, amagremu ayi-100 e-yogurt

5.USUKU

Ekuseni: 1 isanqante esikhulu egayiwe (ene-lemon)

Emini: Inhlanzi ebilisiwe ebilisiwe (200 amagremu, enolamula nebhotela)

Kusihlwa: I-steak engu-1 (amagremu angu-200), isaladi ne-broccoli

6.USUKU

Ekuseni: 1 inkomishi yekhofi, 1 cube ushukela

Emini: 2 amaqanda abilisiwe, 1 isanqante eshiziwe enkulu

Kusihlwa: Inkukhu engenasikhumba (200 grams), isaladi 

7.USUKU

Ekuseni: itiye elingenashukela

Emini: Inyama eyosiwe (200 amagremu), izithelo ezintsha

Kusihlwa: Lutho 

8.USUKU

Ekuseni: 1 inkomishi yekhofi, 1 ukusika ushukela

Emini: Amaqanda ama-2 abilisiwe, ingxenye engu-1 yesipinashi esibilisiwe, utamatisi ongu-1

Kusihlwa: I-steak engu-1 (amagremu angu-200), isaladi eluhlaza ngamafutha omnqumo kanye nemon 

9.USUKU

Ekuseni: 1 inkomishi yekhofi, 1 cube ushukela

Emini: 1 ucezu lwesalami, amagremu ayi-100 eyogathi

Kusihlwa: I-steak engu-1 (amagremu angu-200), isaladi eluhlaza, isithelo esingu-1 

10.USUKU

Ekuseni: 1 inkomishi yekhofi, 1 cube kashukela, 1 ucezu lwethosti

Emini: Isipinashi esibilisiwe, utamatisi ongu-1, isithelo esi-1

Kusihlwa: 2 amaqanda abilisiwe, 1 ucezu lwesalami, isaladi eluhlaza 

11.USUKU

Ekuseni: 1 inkomishi yekhofi, 1 cube kashukela, 1 ucezu lwethosti

Emini: Iqanda elibilisiwe eli-1, isanqante esi-1 esishiziwe, amagremu angama-25 we-feta cheese engenawo amafutha

Kusihlwa: Ijusi yezingcezu ezi-2 zewolintshi, amagremu ayi-100 e-yogurt

USUKU OLU-12

Ekuseni: 1 isanqante esikhulu egayiwe (ene-lemon)

Emini: Inhlanzi ebilisiwe ebilisiwe (200 amagremu, enolamula nebhotela)

Kusihlwa: I-steak engu-1 (amagremu angu-200), isaladi ne-broccoli

13.USUKU

Ekuseni: 1 inkomishi yekhofi, 1 cube ushukela

Emini: 2 amaqanda abilisiwe, 1 isanqante eshiziwe enkulu

Kusihlwa: Inkukhu engenasikhumba (200 grams), isaladi

Ukudla kwaseSweden kanye Nokusetshenziswa Kwe-Fluid

Ngesikhathi sokudla, kufanele unake okulandelayo mayelana neziphuzo. 

– Isiphuzo kuphela ongasiphuza ngaphandle kweziphuzo ezibalulwe ekudleni amanzi. Njengengxenye yalokhu kudla, kufanele uphuze okungenani amalitha amabili amanzi ngosuku. Eqinisweni, leli nani inani okufanele lisetshenziswe ngendlela enempilo ekuphileni kwethu kwansuku zonke.

- Kufanele uhlale kude nophuzo oludakayo noma okungezona utshwala, ikakhulukazi iziphuzo ezine-carbonated.

Ukushintsha ukudla ekudleni kwaseSweden

Ukudla kwesiSwidi Kuwukudla okuqinile kakhulu okunemithetho eqinile. Ngesikhathi sokudla, indawo yokudla ayishintshwa nakanjani futhi ukudla akushintshiwe.

Kufanele nje ulandele uhlelo lokudla. Awukwazi ukuhlafuna ngisho nowodwa ushingamu. Uma udla noma uphuza okuthile okungekho ohlelweni lokudla, kuyadingeka ukuyeka ukudla ngokushesha. Awukwazi ukuqala futhi ngaphambi kwezinyanga eziyisithupha ngemuva kokuma.

Lokhu kungase kuzwakale kunzima kwabanye, kodwa lolu hlelo lokudla luklanyelwe ngokukhethekile ukushintsha umzimba wakho, futhi ngisho noshintsho oluncane luzokuvimbela ukuthi lwenzeke.

Uma wenza ushintsho oluncane, kuthatha izinyanga eziyisithupha ukuthi imetabolism iqale ukushintsha futhi ibuyele kokujwayelekile.

Ukudla Okunempilo Ngemuva Kokudla KweSweden

Ukudla kwesiSwidi Ngemva kokuqeda, ungabuyela endleleni yakho yokudla evamile. Lolu hlelo lokudla lushintsha i-metabolism yakho ukuze ungakhuluphali iminyaka emibili futhi uhlale nesisindo sakho esiphelele kuleyo minyaka emibili.

Uma ungakafinyeleli isisindo osihlosile, ungaqhubeka nokunye ukudla, kodwa akufanele ulandele lokhu kudla iminyaka emibili ngenxa yezinguquko kumetabolism yakho.

Ukudla kwesiSwidi Nakuba kuwukudla okuqinile, umphumela ngokuvamile muhle. Kungase kungabhekwa njengokudla okulungile, kodwa ubude bayo bufushane kakhulu.

Uma ufuna ukuqala ukulahlekelwa isisindo noma ukulahlekelwa isisindo esiningi ngesikhathi esifushane, ungakhetha lokhu kudla.

Elinye iphuzu okufanele ulinake ukuthi uma ulayisha ukudla ukuze ukhulule ubuhlungu bezinsuku lapho udla, ngeke kugwemeke ukukhuluphala futhi.

Ukudla kwesiSwidi Lezi yizinto okumele uzazi ngakho. Owami umbono uthi ngeke kulunge ukulandela ukudla ngokuhlale ubheka impilo yakho.

Uma utshela udokotela ukuthi uzokwenza lokhu kudla, uzophikisana kakhulu nawe. Kunezindlela ezihamba kancane kodwa ezinempilo zokwehlisa isisindo. Nawa amathiphu okunciphisa umzimba okunempilo;

– Yidla ukudla kwezitshalo.

- Khetha ama-carbohydrate anenkomba ephansi ye-glycemic.

– Ungakweqi ukudla.

- Yidla amaprotheni angenalutho.

– Yidla ukudla okunothe ngefiber.

– Phuza amanzi amanengi.

– Ukuzivocavoca.

– Buka izingxenye ozidlayo.

– Gwema iziphuzo ezinoshukela.

– Yidla kancane.

- Thola ukulala kwekhwalithi.