Ilayisi yokudla okunciphisa umzimba nokuhlanza umzimba

Mayelana nokudla nge okusanhlamvu okuhlukahlukene kuye kwashiwo okuningi futhi kubhaliwe, kodwa kusekhona imibuzo eminingi. Sasiqoqa okuthakazelisayo kakhulu futhi sakha umhlahlandlela omncane: "Ukudla ilayisi, ukulahlekelwa isisindo ngaphandle kokulimaza umzimba." Ingqikithi eyedlule yatshele ngokudla kokunye okunye okunye okunye okunye okunye okushiwo yizinkomo Ngakho-ke, ake siqale!

Ukudla kwelayisi: Ukuhlanza umzimba nokubunjwa kwamakhemikhali

Ukudla ngelayisi yokunciphisa isisindo kungenye yezinhlelo zokudla okunomsoco wokulahlekelwa kwesisindo ngokushesha. Lokhu kudla kuyasiza nasemisebenzini yokwelapha: ekuvimbeleni izifo zokugaya, isifo sikashukela, izifo zenhliziyo, uhlelo lwe-genitourinary. Ukuqukethwe kwekhalori we-rice porridge kakhulu kakhulu - ngamagremu angu-100 wemikhiqizo ephekwe emanzini, kuphela i-kcal 78. Uma ungeza ibha yamafutha angu-72%, kuzoba ngu-111-120 kcal. Ingxenye ejwayelekile yokudla ingama-gramu ayi-100-250. Ngosuku uzothola amakholori angu-800. Ngesikhathi esifanayo, ukulahlekelwa isisindo akulazi ukulamba, akukho ukuqhuma esiswini, inhlalakahle ibonakala.

Leli phulisi eliphansi kunawo wonke - ngamagremu angu-100 omkhiqizo, kuphela ama-gramu angu-1 kuphela amafutha, amagremu angu-17 ama-carbohydrate nama-1.5 amagremu amaprotheni. Ngaphezu kwalokho, okusanhlamvu kufaka uhlu lwezakhi eziyingqayizivele ezingatholakali kwamanye okusanhlamvu. Sinikeza uhlu oluncane lwezithako eziwusizo zelayisi:

• 12 Essential Amino Acids
• Amavithamini weqembu B: B1, B2, B5, B6, B9. I-thiamin ne-pyridoxine yenza ama-50% amavithamini aleli qembu
• Iningi le-potassium ne-calcium
• I-Vitamin H, i-vitamin PP
• I-Vitamin E
• I-silicon ne-phosphorus
• I-Magnesesi ne-chlorine
• I-Zinc, i-fluorine, insimbi
• Amafutha we-Polyunsaturated ne-monounsaturated
• I-Palmitic, i-myristic, i-arachic ne-stearic acid
• Okuqukethwe kwe-fiber ephakeme

Ngokuzizwa ebuntwaneni bakwenza ukuthi udle i-rice porridge - lokhu kuyimvelo yemvelo yonke into edingekile ekusebenzeni okudidiyelwe nokukhula komzimba. Ipharishi lelayisi liwusizo kubagijimi ngenxa yokuqukethwe okukhulu kwama-carbohydrate enzima, okusetshenziselwa umsebenzi wemisipha futhi kubuyisele amandla okugcina ngendlela ehamba phambili. Ilayisi iyona mthombo oyinhloko wama-carbohydrate aphansi.

Ukudla ilayisi kubizwa ngokuthi ukuhlanzwa ngoba kususa uketshezi okwedlulele, ubuthi nokudonswa okuvela emzimbeni. Okuqukethwe okuphezulu kwe-potassium ku-croup kuthuthukisa ukuguqulwa kwezingqamuzana zamangqamuzana, futhi irayisi, njenge-sponge, ithatha amanzi amaningi. I-Slags enokudla okunjalo itholakala ngenxa yezintambo zokudla eziqinile, okuyi-rice eningi.

Ukunakwa sicela! Ukudla kwelayisi kunomthelela ohlangothini: ukusetshenziswa kwesikhathi eside kwephalishi kuphazamisa ukuqothulwa kokuqina okukhulu, ukuvinjelwa, ubuhlungu obukhulu. Ukuze ugweme lokhu, ungadli izinsuku ezingaphezu kwezingu-7.

Idayisi ye-classical yokudla izinsuku ezingu-7: imenyu

Ake sithathe isibonelo sokuqala sokudla kwezinsuku ezingu-7 nelayisi lomdabu omhlophe. Udinga ukuthatha ukubukeka okuzungezile noma kwe-oblong. I-croup egaxa ayifanelekile.

Okusemqoka kokudla kulula: ekuseni, ntambama nakusihlwa udle ilayisi. Ukuze ushintsho kufaka izithelo nemifino. Qinisekisa ukuphuza usuku 2 amalitha amanzi asemthonjeni wamanzi, i-herbal noma itiye eluhlaza ngaphandle kokushukela. Awekho amaminerali e-carbonated nama-lemonades!

Ama-breakfasts angu-7 ngokudla kwelayisi:

1. 100 amagremu of porridge ngaphandle kasawoti nge dice ibhotela, apula amnandi futhi omuncu, itiye herbal
2. 1100 g we-porridge nge isipuni seju, i-orange, i-herbal tea
3. 1100 g ubisi iphalishi nebhotela 5 g, i-tangerine / isigamu se-orange, itiye eluhlaza
4. 1100 g iphalishi ne-soy sauce 2/3 tsp, i-banana, i-yogurt noma i-kefir 200 ml (ungakwazi ukushaya ibhanana ne-yogurt, engeza isinamoni, i-vanilla futhi uthole isiphuzo se-smoothie ekuseni)
5. 1100 amagremu okusanhlamvu ebisi nge-handful of omisiwe nama-apricot omisiwe, isinkwa sezinkwa ngesinyo netiyi ngaphandle kokushukela
6. 1100 g of porridge ngaphandle kasawoti ngamantongomane kanye apula, sandwich ne ibhotela, itiye herbal
7. 1100 g we-porridge emanzini ane-pear and tangerines, i-apula ijusi 200 ml

Izidlo ezingu-7 zokudla ilayisi:

• 200 ml umhluzi wenkukhu ngaphandle kwesikhumba nomsundu omnyama, kodwa ngaphandle kosawoti; Amagremu ayi-100 we-porridge nemifino yombhangqwana
• Isobho elikhanyayo kusuka ekuxubeni yemifino nge isipuni ukhilimu omuncu 15%, 100 g we-porridge emanzini ngemifino
• I-Rice cutlets ne inyama yenkukhu eqoshiwe, utamatisi isaladi, ikhukhamba ngamafutha omifino kanye nejusi likalamula
• 150 amagremu of porridge kanye 150 amagremu yemifino fresh
• 100 amagremu of porridge, 100 amagremu izinhlanzi abilisiwe, utamatisi enkulu

Ukudla kwelayisi, imenyu yokudla

Lungiselela ukukhonza okusanhlamvu bese ufafaza ngemifino yombhangqwana. I-dessert - yogurt yemvelo ngaphandle kwezithasiselo. Noma ungathatha izinketho zamamenyu asekuseni, nje ungafaki isinkwa nesinkwa.

Ukudla okuphuthumayo klayisi izinsuku ezintathu: imenyu kanye necebo lamandla

Ukudla ukulahlekelwa isisindo esisheshayo kuze kube ngu-3 kg ngezinsuku ezintathu kudinga ukukhuthazela kwengqondo, njengokudla ilayisi elingenambitheka nxazonke akulula. Ngolunye usuku kudliwa abaningi basebenzisa njengosuku lokuzila ukudla.

Ukudla kokudla ilayisi izinsuku ezintathu:

• Pheka imizuzu engu-15-20 ama-200 amagremu wezitshalo emanzini angenalutho. I-porridge ephethwe ihlukaniswe izingxenye ezingu-4-6 (ngokugcwele 5) futhi idliwe ngekhefu lamahora amathathu.
• Ukuze uthole ukudla kwasekuseni nasekudleni, engeza itiye le-herbal noma le-ginger nge isipuni soju ukuze uphinde ufake i-glucose. Yidla umthamo wamavithamini ngesimo sezithelo: i-orange, i-apula, i-kiwi, ikhabe, i-ananas, i-peach, i-plums, i-apricot. I-200-300 amagremu nsuku zonke.
• Kwasemini, pheka imifino: izaqathe, ubhontshisi, beet, broccoli. Yidla usuku lwama-300-350 amagremu kunoma yisiphi isidlo ngemuva kokudla kwasekuseni
• Phuza ama-2 amalitha oketshezi ngosuku (amanzi, ama-herbs and green teas ngaphandle kokushukela). Ungagcwalisi lesi simo, ulahlekisa ukulinganisela kwamanzi usawoti emzimbeni futhi uqondise ngokuhlakanipha umzimba ukuba ungcolile, ngoba ilayisi iyona engcono kakhulu yomswakama emzimbeni.
• Izazi zezokwelapha zeluleka ukuba ziphuze imizuzu engu-15 ngaphambi kokudla nangemva kuka-20-30 emva kwalokho, ukuze i-croup ihlelwe kahle esiswini.

Izakhamuzi zincoma ukuphuza kanye ngosuku uju namanzi kalamula amavithamini. I-ingilazi ye-1 yamanzi ashisayo (AKAZI KIND) 1 tsp. honey uju kanye 1-2 tsp. ijusi lemon.

Ukudla kwelayisi: impendulo evela kubafundi bethu

Abafundi baka-Allwomen bathi kuyinto engokoqobo ukulahlekelwa ama-kilogram ayi-10 ngeviki ngokudla kwelayisi, uma uhambela imenyu yokudla yosuku lwama-7 nama-kilogram ayi-3, ukunamathela emenyu yemifino engu-3 yerayisi.

Indlebe yangempela yomfundi nguTatiana, 54, udokotela wezingane

Isisindo esiningi ngemva kokuphuka komlenze sasingu-15 kg ngenxa yokuphila kokuhlala isikhathi eside izinyanga ezingu-8. Indodakazi yami inikeze ukuzama ukudla ukudla ilayisi izinsuku ezingu-7. Naphezu kweminyaka yobudala, ngilahlekelwa yi-8 kg ngamagremu angu-100 ngesonto. Angizange ngisho ngikholelwe kulo mphumela futhi ngifuna ukuyeka usuku lokuqala lokudla, kodwa ekuseni, lapho ngifika esikalini, ngabona okungenani amagremu angu-700 futhi nganquma ukuqhubeka. Amantombazane, ukudla irayisi kuyindlela engokoqobo futhi engenabungozi yokulahlekelwa isisindo! Ngizizwa kahle, isisu sami asilimazi, izinwele zami aziwi. Ngemuva kokuphela kwezinsuku ezingu-7, ukudla kudlula i-vitamin complex. Futhi-ke izinombolo: isisindo emva kokulahlekelwa isisindo - 61 kg 900 amagremu! Ngangena emabhantsheni ami ayithandayo nomkhonto!