Miisaan luminta illaa 4 kg 7 maalmood gudahood.
Celcelis ahaan kalori ahaan maalintii waa 960 Kcal.
4 kooxda dhiigu waa kuwa ugu yar uguna da'da yar. Milkiilayaasheeda waxaa loogu yeeraa "dad cusub", waxay ka yihiin qiyaastii 8% dadka adduunka deggan. Sida laga soo xigtay saynisyahannada, kooxdan dhiiga dhifka ah waxay soo muuqdeen hal kun iyo badh sano ka hor waxayna ahayd natiijada isku darka 2 iyo 3 kooxaha dhiigga.
Wadayaasha kooxda 4-aad dhiig, joogteynta nafaqada waa muhiim, maadaama nidaamkooda dheef-shiidka uu yahay mid aad u xasaasi ah oo si xun uga falceliya isbeddelada cuntada. Difaaca dadka "cusub" waa mid daciif ah, waxay aad uga dhowdahay kuwa kale inay u nugul yihiin cudurrada wadnaha, dhiig-yaraanta iyo infekshannada kala duwan. Sidaa darteed, cunista saxda ah muhiim uma aha oo kaliya ilaalinta muuqaal soo jiidasho leh, laakiin sidoo kale caafimaadka guud.
Marka hore, aan eegno suurtagalnimada adeegsiga qaybaha soo-saarka soo socda.
- waxay si gaar ah faa'iido u leedahay in la isticmaalo turkey, hilibka bakaylaha, wanka;
- waa la oggol yahay in la cuno hilib macaan;
- mamnuucida waxaa lagu soo rogay goose, doofaarka, hilibka doofaarka, hilibka lo'da, digaaga, duck, ugaadhsato, gisi, digaagduur iyo digaagduur.
- beerka waa loo oggol yahay inuu wax cuno;
- Laguma talin inaad ku darto wadnaha cuntada.
- qaybtaan, waxaa lagugu muujiyey inaad isticmaasho kalluunka salmon, sturgeon, tuna, mackerel, pike, cod, basaska badda, sardines, hake, snails, cawska badda;
- calooshaadu waxay si dhexdhexaad ah uga falcelin doontaa hilibka xayawaan badeed, rooga, kalluunka cadcad, kalluunka kalluunka leh, kalluunka seefta, kalluunka digaaga iyo doogga cusub, squid, mussels, scallops, sole;
- waa in aysan jirin meel ay ku taal liistada, halbeegga, gogosha, dhogorta iyo dhagaxa weyn, haddock, kalluunka la cabbo ee loo yaqaan 'salmon', eel, anchovies, crayfish, crabs, lobsters, octopuses, shrimps, digaagga badda.
- waxaad ka faa'iideysan doontaa isticmaalka caanaha riyaha, jiiska guryaha lagu sameeyo, yoghurts, jiiska ricotta, mozzarella iyo feta;
- ka mid noqoshada cuntada caanaha iyo farmaajada, caanaha lo'da oo ay ku jiraan dufan aan ka badnayn 2%, jiiska la warshadeeyay, caano qoyan iyo caano aan badnayn, jiiska cheddar, gouda, eddam, emmenthal caafimaadkaaga waxyeello uma geysan doono;
- ma cuni kartid caano dhan, caano caano, jalaato, jiis buluug iyo caaryo leh, cambar, bris iyo jiis.
- cauliflower iyo cagaarka collard, broccoli, qajaarka, yaanyada, baradhada macaan, eggplant, xididdo, misir cagaaran, digirta cas, digirta cas, digirta la arkay, iniin khardal iyo caleemaha xididdada, celery, dhir, dhir, toon, curry ayaa aad ugu habboon caloosha;
- dhexdhexaad u ah dadka leh koox dhiig 4 cad, cas, kaabash shiine, kohlrabi, baradho, rutabagas, bocorka, karootada, asparagus, boqoshaada aqalka dhirta lagu koriyo, basasha cagaaran, charlotte, malayga, isbinaajka, zucchini, daikon, fennel, salad chicory, mustard;
- mamnuucid adag ayaa lagu soo rogay galleyda, dabocase, rhubarb, artichoke, Jerusalem artichoke, digirta madow, lima, khudradda iyo digirta dhaldhalaalka ah, digirta, jaalaha, casaanka, basbaaska iyo basbaaska kulul, galleyda, ketchup, gelatin la cuni karo, khal .
- hubso inaad ku darto canabka, cananaaska, kiwi, liinta, canabka, karamberriga, tufaaxa, jeeriga, gooseberries, berde, abrikot la qalajiyey;
- waa la oggol yahay in la cuno abrikot, isteroberi, tufaax, fersken, nectarines, qaraha iyo qaraha, raspberries, strawberries, blueberries, blackberries, lingonberries, elderberries, currants cas iyo madow, sabiib, tangerines, babayga, liinta, timirta, saytuunka cagaaran;
- Waxaa si adag loo mamnuucay inaad cuntid liinta, persimmon, mooska, avocados, cambaha, rummaanka, saytuunka madow, qumbaha.
- waxay si gaar ah faa'iido u leedahay in la cuno boorashka, boorashka, bariiska, masago, higgaad, masago, oatmeal, rootiga laga sameeyo galleyda iyo bur bariiska, laga bilaabo badarka sarreenka ah, keega bariiska, rootiga badarka oo dhan;
- joogitaanka cuntada ee jeermiska qamadiga, bran sarreen, shaciir, granules soy, rooti higaad, bur wallpaper, cunto galley, gluten, rooti leh maaddada borotiinka sare, bagels, boorash iyo qamadi, baastada ka soo dunum qamadi ma aha. contraindicated, manzo sarreen;
- Buckwheat, galleyda iyo dhammaan alaabooyinka ka yimaada iyaga ayaa waxyeello kuu geysan kara.
- waa wax aad u wanaagsan inaad saliid saytuun ah ku darto badarka iyo saladhka;
- Ma mamnuuc in la isticmaalo looska, kufsiga, saliidaha flaxseed, saliidda beerka;
- iska daa gabbaldayaha, galleyda, sisinta, suufka, saliidaha khudradda; subagga, sidoo kale, waa inuusan boos ku yeelan miiskaaga.
- iniinta, xabadka macaan, looska ayaa ka faa'iideysan doona;
- dhexdhexaad waa pistachios, cashews, yicib, macadamia, geed iyo lowska Mareykanka;
- looma baahna in la isticmaalo gabbaldayaha iyo abuurka bocorka, iniinyaha sisinta, iniinyaha 'poppy', hazelnuts.
- menu -gaagu waa inuu hodan ku yahay casiirka (canabka, cherry, karootada, kaabajka, celery), casiirka karamberiga, faleebo (isticmaal sinjibiil, xidid liisanka, miskaha ubax, chamomile, hawthorn, echinacea, ginseng, alfalfa, caleemaha strawberry), shaah cagaaran , qaxwada noocyadeeda kala duwan;
- sidoo kale waa laguu oggol yahay inaad cabto casiirka tufaaxa, abrikot, plomme, cananaaska, canabka, qajaarka, biyaha liinta, khamri casaan iyo cadaan ah (doorbidayaa qalalan), biirka, soodhada, qurxinta (caleenta miraha, reexaanta, verbena, xikmadda, St. Yooxanaa johannesör, valerian, mulberry, yarrow, sorrel sorrel, burooyin bjchr cad, duq, geedo geed);
- waa inaadan isticmaalin aalkolo adag, casiir liin dhanaan, cabitaanno leh macmacaanno, shah madow iyo linden, faleebooyin (linden, rhubarb, coltsfoot, boorsada adhijirka, xariir hadhuudh, aloe, hops, cagaarka cagaaran, gentian).
Sidayaal ka kooban 4 kooxood oo dhiig ah ayaa lagula talinayaa inay yareeyaan cadadka hilibka hilibka ee ku jira cuntada, maadaama ay xad-dhaaf yihiin jidhkaaga. Si ka duwan iyaga, cun khudaarta iyo miraha, gaar ahaan kuwa hodanka ku ah fiitamiin C. Waxa kale oo aad ku caawin kartaa jidhkaaga isku-dhafan fiitamiin-macdan leh fitamiin C, selenium iyo zinc. Ilaha ugu fiican ee borotiinku waa soy tofu. Ukuntu waxay saameyn dhexdhexaad ah ku leeyihiin jirkaaga, laakiin waa inaadan la qaadin iyaga. Waxaa lagu talinayaa in lagu bilaabo maalinta hal galaas oo biyo ah oo leh liin (heerkulka cabitaanka waa inuu ahaadaa heerkulka qolka). Haddii cuntadaadu ka kooban tahay qayb hilib ah, markaas ku dar fiber badan oo caafimaad qaba. Way fiican tahay in laga soo qaado khudaarta aan istaarijka ahayn.
Sidoo kale iskuday inaad u hogaansanto talooyinka caadiga ah - ha cunin wax badan hana cunin si jajab ah. Marka ay timaado u adeegida cabirrada iyo kalooriyada, waxay kuxirantahay yoolalkaaga. Cunto qaadashada 4 kooxood oo dhiig ah ayaa kuu oggolaaneysa inaad miisaankaaga dhinto, aad miisaankaaga ilaaliso, iyo xitaa aad kordhiso rodollada kaa maqan Si fudud u hagaaji tamarta menu iyo u adeegidda cabbirka sida ku xusan talooyinka kor ku xusan.
Haddii aad dareento fiicnaan, waxaad si joogto ah ugu hogaansami kartaa xeerarka aasaasiga ah ee nafaqada ee kor lagu sharaxay ee loogu talagalay dadka xididdadooda dhiiga kooxda 4 ay socdaan.