Ukudla kweScardale

scardale ekudleni

Ukudla kweScardale uhlobo lokudla okuncipha okubonakala ngalo ukwehla kwesisindo ngokushesha okukhulu, ngenxa yokudla ama-calories ambalwa kakhulu. Ingenye yezidlo ezindala kakhulu selokhu yadalwa futhi yalungiswa yi UDokotela Herman Tarnower ngo-1970 futhi yanyatheliswa ngo-1978. Nokho futhi naphezu kweminyaka, kusenjalo ukwamukelwa okuningi ngalabo abathatha isinqumo sokunciphisa isisindo ngesikhathi esifushane kakhulu.

Ukudla kweScardale kususelwa kumqondo wokuhlanganisa amaprotheni, ama-carbohydrate namafutha, ngezilinganiso ezilandelayo ekudleni kwanoma yiluphi usuku olunikeziwe: ama-protein angama-43%, amafutha angama-22,5% nama-carbohydrate angama-34,5%. Eminyakeni I-70 ne-80 Lokhu kudla kwamukelwa kabanzi yiningi, ngenxa yezingozi ezihilelekile ekulandeleni ukudla kwamaprotheni okuphezulu kakhulu babengaziwa nhlobo.

Kuze kube namuhla akunconywa ukulandela indlela yokudla enamaprotheni amaningi, ngenxa yomonakalo ongaba khona bahlupheke ngezinso kanye nethuba lokuqhamuka nesifo samathambo esivamile njenge-osteoporosis. Ngisho ngawo-70, ngenxa yomonakalo wesikhathi eside ongaba khona, izazi zokudla zancoma ukuthi zingabalandeli ngaphezu kwamasonto amabili elandelana.

Ngokuya ngezisekelo zalokhu kudla, umuntu onquma ukukwenza angalahlekelwa cishe amagremu angama-400 ngosuku. Kukhona kuphela ukudla okungu-3 ngosuku, kuqeda ukudla kwasemini kanye nokudla okulula. Isisekelo sokudla siqukethe izithelo, imifino nenyama engenamafutha. Ukuba ukudla iphakeme kakhulu ngamaprotheni, umuntu aneliseke ngokuphelele futhi kuyaqabukela eshiywe elambile. Inkinga enkulu ngalokhu kudla futhi njengoba kuvame ukwenzeka kokuningi okubizwa ngokuthi ukudla okuyisimangaliso ukuvimbela ukudla okuningi ezidingekayo ukuze umzimba ukhule kahle.

Esinye isici sokudla kweScardale ukuthi kweluleka ukuphuza okungenani cishe izingilazi zamanzi ezi-4 ngosuku Yize kungekho mkhawulo futhi into enconyiwe kungaba izingilazi eziyi-8 noma amalitha amabili amanzi. Ukudla kuketshezi kuzuzisa kakhulu umzimba njengoba kusiza ukuqeda ubuthi kanye nokulahleka kwamafutha anqwabelene.

Imenyu yohlobo lokudla kwe-Scardale

Ngokulandelayo ngizokukhombisa ukuthi kungaba yini imenyu ejwayelekile yansuku zonke ekudleni kwe-Scardale. Njengoba ngike ngasho phambilini kulolu hlobo lokudla kukhona kuphela Ukudla okungu-3 ngosuku: Ukudla kwasekuseni, isidlo sasemini nedina.

  • Ukudla kwasekuseni bekuzoba nengxenye yesithelo samagilebhisi noma isithelo esithile sonyaka, ucezu lwesinkwa sikakolweni oluphelele kungekho lutho futhi ikhofi noma itiye ngaphandle kwanoma yimuphi ushukela.
  • Ekudleni ongakuthatha inkukhu ethosiwe kanye nesaladi egqoke ngesipuni samafutha omnqumo. Ungaba nocezu lwesithelo Izikhathi ezine ngesonto.
  • Endabeni yesidlo sakusihlwa ungakhetha inhlanzi engenawo amafutha amaningi, amanye imifino eyosiwe noma eshubile bese uhamba nabo ngesipuni samafutha omnqumo.

Ukudla kwe-Scardale

Ukudla okuvinjelwe futhi kuvunyelwe ekudleni kweScardale

Ukuze ukwenze kucace kancane kuwe ukuthi kunjani ukudla kwe-Scardale, ngizobhala ngezansi ukuthi ziyini ukudla okungavunyelwe noma ukuthi awukwazi ukuthatha noma ikuphi nokuthi ungadla ngaphandle kwezinkinga futhi kuvunyelwe.

  • Ukudla okungavunyelwe ekudleni kweScardale yilokho okusuka okuqukethwe okunesitashi esiphezulu njengamazambane, ukudla okunamafutha angeziwe afana nebhotela noma ukhilimu, imikhiqizo eminingi yobisi, iziphuzo zezithelo, utshwala, amaswidi noma imikhiqizo ye-delicatessen.
  • Kepha ukudla okuvunyelwe Futhi nokuthi ungafaka ekudleni ngaphandle kwenkinga, kukhona imifino enjengezaqathe, ukhukhamba, utamatisi, isipinashi noma i-broccoli. Ungasebenzisa omnandi esikhundleni soshukela neviniga noma izinongo bangafakwa kokugqokisiwe. Mayelana nokudla kwamaprotheni, ungaba nenyama noma inhlanzi kepha kufanele kube njalo ngaphandle kwamafutha.

scardale imenyu yokudla

Izinzuzo zokudla kweScardale

Ukudla okuyisimangaliso kuvame ukuba nakho kwabo Izinto ezinhle nezimbi nabantu abavikelayo nabanye ababagxekayo, kuzokwenzeka okufanayo ngokudla kweScardale. Ukuze waziswe ngokugcwele ngaphambi kokuqala ukudla kweScardale, ngezansi ngizokhuluma ngochungechunge lwezinzuzo noma izinzuzo ezilandelwa yilolu hlobo lokudla.

  • Kuwukudla ozokuthola imiphumela emihle ngesikhathi esifushane kakhulu. Uma udinga ukunciphisa isisindo ngokushesha, kungukudla okufanele ukukulandela.
  • Ngokubandakanya i- ukudla okwenziwe ngochungechunge lokudla okuthile, Akudingeki uhlanye ubala amakhalori omkhiqizo ngamunye noma ubone ukuthi ukudla ngakunye okudlayo kukala kangakanani.
  • Akudingi ukwengezwa nganoma yikuphi uhlobo lokuzivocavoca noma ukuvivinya umzimbaUma ulandela imihlahlandlela ebekwe ekudleni, uzolahlekelwa amakhilo owasethile.

Izithiyo ekudleni kwe-Scardale

  • Njengoba kujwayele ukwenzeka ngalolu hlobo lokudla, uhlobo lokudla ozolulandela akulinganiswanga nakancane futhi umzimba awuzitholi zonke izakhamzimba ozidingayo ukuze usebenze kahle.
  • Ukudla kwasekuseni ayinikezi izakhamzimba noma amandla anele ukuqala usuku.
  • Okubandakanya ukudla oku-3 kuphela ngosuku, ungahlangabezana nesikhathi esithile phakathi nosuku ukungabi namandla, ubuthakathaka obuthile noma ulambe kancane.
  • Ngokusho kwabanye ochwepheshe bokudla, lokhu kudla akumele kwandiswe isikhathi eside ngoba kungadala izinkinga ezinkulu zempilo njenge ukwanda kwe-uric acid noma ukuphela kwamanzi emzimbeni. Ngaphezu kwalokhu, izinso zingalimala kakhulu noma zilimale.
  • Yize ukuzivocavoca umzimba kunempilo emzimbeni, akunconywa, ngenxa ye- ukungabi namsoco nakumakhalori ambalwa adliwe usuku lonke.

Uma kwenzeka unquma ukuqala ukudla kwe-Scardale kubalulekile ukuthi ngaphambili thintana nodokotela womndeni wakho ukukweluleka uma kungadala noma yiluphi uhlobo lwengozi empilweni yakho.

Ividiyo emayelana nokudla kweScardale

Bese ngikushiya ividiyo echazayo mayelana nokudla kweScardale ukuze ufunde kabanzi ngakho.


Okuqukethwe yi-athikili kunamathela ezimisweni zethu ze izimiso zokuhlelela. Ukubika iphutha chofoza lapha.

Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe.

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.