Ukudla okunomsoco okugcwele okukwenziwe ngamanzi kuphela, kodwa ngokungafani nokudla okucacile okuketshezi okwemvelo okuvumela kuphela iziphuzo ezicacile nomhluzi, ukudla okunomsoco okugcwele kuhlanganisa ujusi obandayo, ubisi, kanye neziphuzo ezihlanzekile.
Kuvame ukusetshenziswe ngaphambi noma emva kwezinhlobo ezithile zokuhlinzwa noma uma kunezimo ezithile zokugaya ezingakuvumeli ukuba udle ukudla okuqinile. Ezimweni eziningi, uzobe udla ngokugcwele okwedlulele isikhathi esilinganiselwe, futhi ukudla okuvame ukuhamba ngamatshe kuya ekudleni okunomsoco.
Ukudla okuphelele kwe-Liquid vs. Clear Clear Liquid Diet
Ukudla okunomsoco okuvame ukuvame ukusetshenziselwa njengebhuloho phakathi kokudla okunomsoco okucacile nokudla okunomsoco okuvamile. Inokudla okuningi kunezinto ezidliwayo zokudla okunomsoco , kodwa namanje zivinjelwe ngokweqile uma kuqhathaniswa nokudla okunomsoco okuxubile , okuvumela izinhlobo eziningi zokudla uma nje zihlambulukile, zixutshwe, noma zenziwe ngamapulisi.
Amaju kanye nama-broths avunyelwe ekudleni okucacile okuketshezi ketshezi kumele kucaciswe, ngakho-ke izinqumo zilinganiselwe. Sula amajusi afana ne-apple ijusi ayenzi kahle kokubili kokudla, kodwa ngokudla okugcwele kwegazi ungadla amajezi nezitshalo ze-citrus uma kulungile, uma nje i-pulp ingasebenzi kahle.
Ngaphandle kokususa umhluzi, izobho ezikhishwe zivunyelwe uma nje zingenayo izigaxa noma izingcezu zenyama, imifino noma ama-noodle. Izitshalo eziphekwe nazo zibuyele kahle uma nje zihlukunyeziwe. Ihoa nekhofi kuvunyelwe kokubili kokudla, kodwa ngokudla okugcwele kwegazi, ungongeza ubisi noma ukhilimu uma uthanda.
Ungaphinda uphuze ubisi noma ubisi abathintekayo njengama-almond, soy, noma ubisi lwelayisi, uma une-lactose engavumiyo.
Imigomo Yokudla
Ukudla okunomsoco okugcwele okuvame ukuhamba phansi kwamakholori kanye nezakhi. Umgomo uvame ngamakholori angu-1500 nama-45 amagremu amaprotheni. Ungase uzizwe sengathi uthola ukudla okwanele, kepha lokhu kudla akuqukethe i-fibre eyanele, amavithamini namaminerali okumele asetshenziswe isikhathi eside.
Uma, ngenxa yezizathu ezithile, ukhona kuloku kudla isikhathi eside isikhathi udokotela wakho angase asikisele ukwengeza izithako ezondla zokudla ezifana nokuqinisekiswa ohlelweni lwakho lokudla nsuku zonke. Uma usadinga amakholori amaningi, ubisi oluyimpuphu lunganezelwa ezinosini ezicwilisiwe futhi ungakwazi ukunambitheka ukudla ngoshukela noma ubumnandi bamakhemikhali njengobusi noma isiraphu yesinkwa. Ukwengeza ibhotela noma i-margarine emaqeleni akho ashisayo nakho kuyindlela yokukhetha. Uma udinga ukunciphisa ama-khalori, izidakamizwa zokufakelwa nazo zivunyelwe ekudleni okugcwele kwamanzi.
Ukudla kuvunyelwe
- Zonke izinhlobo zejusi yezithelo nezitshalo (akukho pulp)
- Izithelo noma imifino ehlanzekile
- Ubisi
- Soy noma ubisi lwe-almond
- Yogurt (ngaphandle kwezithelo iziqu)
- Ushizi ocibilikile
- Amaqanda angadliwa njenge-custard esithambile
- Uju
- Isiraphu
- Ikhofi
- Itiye
- Iziphuzo eziphansi
- Iziphuzo zezemidlalo
- Amanzi
- I-cornered cereal ephekiwe
- Umhluzi
- Isobho elimnandi (akukho izingcezu noma iziqu zemifino noma inyama)
- I-nyama ehlanzekile ingafakwa kwesosi (futhi, akukho iziqu)
- Ushukela
- I-gelatin evunyiwe
- Ice cream (akukho izithelo, ushokolethi chips, njll)
- Umswakama kanye ne- yogurt efriziwe
Isibonelo sokudla kwesimiso
Nasi isibonelo secebo lokudla nsuku zonke eligcwele ukudla ongadla ngokudla okugcwele oketshezi. Iqukethe amakholori angu-2 000, kodwa ungashintsha amanani kuye ngezidingo zakho zokudla kanye nekhalori.
Ukudla kwasekuseni
- Enye indebe yesiphuzo sesithelo
- Enye indebe ye-cereal ephekiwe
- Elinye ingilazi yamanzi noma indebe yekhofi
- I-Snack yasekuseni
- Enye indebe yezithelo ezihlanzekile
- Enye indebe yetiyi
Ukudla
- Enye indebe yemifino ehlanzekile
- Enye ingilazi yobisi noma ubisi lwe-soy
- Enye indebe yenkukhu, inyama yenkomo noma yemifino
- Umswakama wasekuseni
- Enye indebe ye-ayisikhilimu
- Elinye ingilazi yamanzi
Dinner
- Enye indebe yezithelo ezihlanzekile
- Enye indebe yesobho
- Ingilazi eyodwa yejusi yezithelo
- Elinye ingilazi yamanzi
- Ubisi lweklabhu eyodwa noma ubisi lwe-soy
Snack Nighttime
- Enye indebe ye-yogurt
- Enye indebe yesiphuzo sesithelo
- Elinye ingilazi yamanzi
Qaphela: uma ungeke ukwazi ukubekezelela ubisi, khetha ubisi lwe-soy noma ubisi lwe-alimondi, futhi uqiniseke ukuthi ufunda amalebula ezincedisi zokudla okunomsoco ngoba ezinye zazo zisekelwe ngobisi.
Imiphumela Ezingenakwenzeka
Uma udinga ukudla okugcwele okwedlulele isikhathi esingaphezu kwezinsuku ezimbalwa, ungase uqinisekiswe ngokuntuleka kwe-fiber nokulahleka kwesisindo kungenzeka ngezinga eliphansi lekhalori. Yiqiniso, lokho kusho ukuthi ama-dieters amaningi alingwa ukuba ahambe ngokudla okuyisisindo kuphela, kodwa akuyona indlela enhle yokulahlekelwa isisindo. Ukudla okuphelele kwamanzi kufanele kwenziwe kuphela ngesiqondiso sezokwelapha.
Ukudla okuketshezi okungaba yi-vitamin B12 encane, amaminerali, kanye namaprotheni asetshenziswa isikhathi eside (ngaphezulu kwamasonto amabili) kungadinga izithako zokudla ukuze kuvimbele ukwehluleka kokudla kanye nokulahleka kwemisipha.
Kuthiwani Nge-Fiber Ezivela Emthonjeni Namajaji Wezithelo?
Kungenzeka ukuthi akuningi kakhulu, ngisho noma usebenzisa i-speed-blender blender, i-Vita-mix, noma i-juicer ukuze wenze ama-juice akho ekhaya. Kodwa-ke, uma udinga ukudla okuphansi kwe-fiber ngenkathi udla ngokugcwele kwegazi, kungase kube kuhle ukugwema ama-high fiber juices. Buza udokotela wakho.
Kungumqondo omuhle ukubuza udokotela wakho nganoma yimiphi imikhawulo eyengeziwe yokudla ongase ube nayo. Isibonelo, umuntu odla nge- Gastroparesis angadinga ukugwema uketshezi oluphezulu lwe-fat and umuntu ekudleni okunomkhawulo we-sodium kungadingeka ukuba agweme uketshezi olunamanzi.
Izwi elivela
Njengokudla okunomsoco ocacile , ukudla okunomsoco okunomsoco , nokudla okunomsoco okuvinjelwe, ukudla okugcwele okusetshenziselwa uketshezi kusetshenziselwa kuphela ukudla okufutshane ngesikhathi esimweni esithile, njengokungathi ngemuva kokuhlinzwa, kanye nokuphathwa kwezokwelapha kuphela, ngakho uma singakujabuleli ukuthi lokhu kunokwenzeka, ngeke ube khona isikhathi eside.
Uma ungaqiniseki ukuthi ukudla ofuna ukudla kuyamukeleka ekudleni okugcwele oketshezi, cela udokotela wakho noma u-dietitian ngaphambi kokungeze ekudleni kwakho.
> Imithombo:
> Maher AK. "Imenyu Yokudla Elula." I-Eleventh Edition, eHoboken NJ, eU.SA: Wiley-Blackwell Publishing, ngo-Okthoba 2011.
> University of Wisconsin School of Medicine kanye Nempilo Yomphakathi. "Ukudla okuguquliwe: Ukudla Okuphelele Kwamafutha."