Usam Hamdiy ukudla kuyisinqumo esiphephile

Isithombe esihle siyisisindo esilinganiselayo, okusho ukulinganisela phakathi kwemisipha kanye nezicubu ezinamafutha emzimbeni. Uma umuntu ehamba kancane, kodwa udla ama-kg kilojoule, khona-ke ubuhlungu bakhe buhamba kancane kancane, futhi izicubu ezinamafutha zikhula.

Kunzima ukuphoqa umuntu ukuba angadli lokho ayekujwayele, noma ukuyeka ngokuphelele ukudla. Nakuba sekuye kwafakazelwa ukuthi ukuzila akufanelekile ukulahlekelwa isisindo, futhi ukusebenza komculo ngaphandle kokuphathwa kwezokwelapha kuyingozi nje. Ukudla kuka-Usam Hamdiy kuyindlela ephephile yokudliwayo ukudla okuncane.

Ubani olahlekelwe isisindo, uyazi ukuthi kunzima kangakanani ukususa imicabango njalo mayelana nokudla. Umzwela wendlala uqhubeka njalo, okwenza ulahle umgomo wakho oyinhloko uphile njalo. Abaningi bangena ekucindezelekeni ngokuqondile ngoba abakwazi ukumelana nalesi silingo. Bangakwazi kuphela ukuhlupheka ngenxa yokungapheleli kwabo. Ukudla kuka-Usam Hamdiy yindindiso yangempela kubantu abakhulu kakhulu abafuna ukulahlekelwa inani elikhulu lamakhilogremu engeziwe ngesikhathi esisodwa.

I-dietician yaseMelika yenza uhlelo lokudla ukuze umzimba ungaboni ukucindezeleka, kodwa ngokuzithoba uyatshisa izitolo ezingenasidingo. Le nqubo yokulahlekelwa isisindo iqala ukudla kukaProfesa Usama Hamdiy. Ubufakazi babantu abalandela le nqubo baqinisekisa ukuthi bakwazi ukulahlekelwa isisindo ngenduduzo, ngaphandle kokulwa nokulamba nokuphelelwa amandla.

Ukudla kuka-Usam Hamdiy kuhle kangangokuthi, ngokunciphisa ukusetshenziswa kwezidakamizwa ezithile, kwandisa ivolumu yabanye, kuyilapho kuhlale kungalingani kahle. Esikhathini sakhe, lo profesa ugxile kumaprotheni: makabe ngaphezulu, futhi ama-carbohydrate angaphansi. Ama-carbohydrate yizitshalo nezithelo ezikuvumela ukuthi uguquke imenyu.

Ukudla kweqanda u-Usam Hamdiy kubizwa ngokuthi amaqanda awumkhiqizo weprotheyini ogcwele. Zisetshenziselwa imali enkulu ngesikhathi sokudla. Ungumfanekiso wokudla kuka-Usama Hamdiy (i-cottage cheese ehlukile), amaqanda ayo athathelwa ama-cottage shizi angamafutha aphansi, angashintshi umthamo walolu daba, kuphela ukunambitheka kokunciphisa umzimba kuthathwa lapha.

Imenyu yamasonto onke inezici zayo. Kudingeka balandele ngokuqinile futhi bangavumeli ukubuyekezwa.

Zonke izikhathi zokuphumula zifana: amaqanda amabili abilisiwe kanye nengxenye ye-grapefruit noma i-orange.

Iviki elilodwa lokudla

Usuku nosuku: Mon - noma yisiphi isithelo esivela ohlwini oluvunyelwe; I-BT - i- inkukhu ephekwe inkukhu; I-SR - isinkwa sezinkwa zesinkwa se-bran, ama-tomate amabili, i-plastic of cheese; I-CHT - noma yisiphi isithelo; Ama-PT - amaqanda amabili nesaladi yemifino nemifino emisha; SB - izithelo; I-Sun - inkukhu encane, isaladi yemifino ehlanzekile kanye nehora elilandelayo - i-grapefruit noma i-orange.

Isidlo: inyama enomzimba; Amaqanda ama-BT - 2 nesaladi; I-SR - inyama ebilisiwe; Ā - inyama-i-grill, isaladi; I-PT - inhlanzi ehlutshiwe noma i-steamed, 2 utamatisi kanye nehora elilandelayo - isithelo samagilebhisi; I-SB - inyama elinezinyosi, imifino enamagatsha; I-Sun - imifino ebilisiwe, ngaphandle kwamazambane.

2 amasonto

Ukudla ngezinsuku: amaqanda ama-2 nesaladi, okungcono kusuka emifino eluhlaza; I-BT ne-SR - inyama ephilile noma inhlanzi egosiwe nesaladi eluhlaza; Amaqanda angu-CHT - 2, ushizi lweplastiki, imifino ephekiwe; PT - inhlanzi ibilisiwe noma iboshwe; I-SB - inyama ku-grill, i-lettuce, ngehora - i-grapefruit; I-chickenlet ephekwe yelanga, 2 utamatisi, ngehora - i-grapefruit.

Isidlo: Mo, VT, SR - 2 amaqanda abilisiwe kanye namagilebhisi; I-CHT, ama-2 amaqanda; SB - izithelo; I-chickenlet ephekwe yelanga, 2 utamatisi, ngehora - i-grapefruit.

Isonto eli-3

Ukudla okunamandla okuyizinsuku ngezinsuku: Izithelo zodwa kuphela; BT - imifino emifino emifino; Izithelo ze-SR noma imifino ebilisiwe; ЧТ - inhlanzi ebilisiwe nge-ulethisi; I-PT ephekwe inkukhu; Izithelo zikaSat and Sun, nsuku zonke uhlobo olulodwa lokuzikhethela.

Isonto eli-4

Iqoqo lemikhiqizo ngosuku lingadliwa nganoma iyiphi indlela: PN - 200 g yezinkukhu eziphekwe kanye nenhlanzi yezinhlanzi, utamatisi kanye nesaladi ikhukhamba, i-1 orange kanye ne-1 yamagilebhisi; I-VT - 2 tincetu zesinkwa esibi, i-100 g yama-fat cottage shizi, ama-oranges amabili, ama-grapefruit amabili, i-200 g yemifino ebilisiwe, 2 utamatisi; Ibele le-inkukhu elibilisiwe le-SR, i-ulethisi, amakhokhamba amabili no-2 utamatisi, i-1 orange kanye ne-1 yamagilebhisi; ЧТ - 1 ikhukhamba, 2 utamatisi, inkukhu yesibili (ungabilisa noma usheshe), izithelo eziyi-1; I-PT - 2 amaqanda abilisiwe, isaladi yamakhukhamba, utamatisi, imifino eluhlaza, i-grapefruit engu-1; SB - 1 isinkwa esivela kuzinkwa zokusanhlamvu, ikhukhamba i-1, i-yog yog yogurt ephansi noma u-ushizi, inkukhu ebilisiwe engu-200 g; I-Sun - 1 isinkwa, 2 utamatisi, ama-gramu angu-150 wezinhlanzi abilisiwe, ama-gramu angu-200 yemifino, i-1 orange kanye ne-1 yamagilebhisi.