Imithetho yokwenza.
- Into yokuqala okumele uyikhumbule yinkinga yezinqubo. Kufanele iqhutshwe izikhathi ezingu-1-2 ngesonto.
- Ukulayishwa kwezinsuku ekubunjweni kwemikhiqizo evumelekile kungahlukaniswa ngamaqembu amane: ama-carbohydrate, amafutha, amaprotheni futhi ahlangene. Ukudla kwamaprotheni, okuhlanganisa inyama, i-cottage shizi, inhlanzi ne-yogurt, nokudla okunamafutha okuvumela ukusebenzisa ukhilimu omuncu nemikhiqizo ekhilimu, kulula kunezinye. Ngakho-ke kulula ukuqala ukulwa nokukhuluphala ngokweqile kusuka ezinsukwini zokulayishwa okunjalo.
- Ukuze ukwandise ukusebenza kahle, ungahlela izinsuku ezimbili ezilandelanayo zokulayishwa, kodwa lokhu kunikezwa ukuthi indlala ibekezelelwe kahle.
I-carbohydrate edla izinsuku zokuzila iveza ukukhetha kokudla okufaka ama-carbohydrate aqinile kanye ne-fiber, okugcwele izithako namaminerali, okungukuthi izithelo ezintsha, imifino kanye namajikijolo: izinhlobo ezingafani zama-apula, ama-plums, ama-cherries, ama-currants, ikhabe, ikhukhamba, utamatisi nabanye. Ama-proteine namafutha kulezi zinsuku kufanele akhishwe ekudleni ngangokunokwenzeka. Yidla ukudla ngendlela eluhlaza ezinxenyeni ezincane zika-150 g izikhathi ezinhlanu ngosuku ngokulingana kwesikhathi esifanayo. Imifino nezithelo ziqukethe amanzi amaningi, ngakho-ke akunconywa ukuthi uphuze amanzi.
Ngosuku lokukhululwa kwamafutha , ama-500 g we-20% ukhilimu omuncu noma ukhilimu ungahlukaniswa ngezigaba ezilinganayo ezingu-5 futhi udliwe kulo lonke usuku ngesikhathi esifanayo. Njalo kabili ngosuku udinga ukuphuza ukumnika inja rose noma ikhofi ngobisi (ingilazi eyodwa, ungafaki ushukela). Ngenxa yalokho, ama-enzyme okugaya amafutha azosebenza, ukuguqulwa kwama-carbohydrate ngamafutha kuyomiswa, kanti ama-pancreas azokwazi ukuphumula.
Ezinsukwini ezingenamaprotheni, kuvunyelwe ukuba badle amagremu angu-150 e-cottage shizi nge-spoonful ukhilimu omuncu izikhathi ezine ngosuku noma ukuphuza 250 ml kafir izikhathi ezingu-6 ngosuku. Ungaphinda uphuze kabili ngosuku indebe yekhofi nobisi ngaphandle kokushukela. Ukulayishwa okunjalo kwezinsuku kunomthelela omuhle ekuguleni komzimba emzimbeni futhi kwandise umsebenzi we-enzyme obangela ukubhujiswa kwamafutha.
Ngosuku oludla inyama , ubilise ama-450 g wezinyama ezinamafutha aphansi bese uwasalela ama-servings angu-5. Phuza ikhofi ikhofi ngobisi kanye nezibuko ezimbili ze-rosehip izikhathi ezintathu ngosuku. Ushukela awukhishiwe.
Izinsuku zokuhlanganiswa ezihlanganisiwe noma eziyinkimbinkimbi zenzelwe ukusetshenziswa kwemikhiqizo efanayo. Kungaba ilayisi nama-apula, i-yogurt kanye noshizi, inyama kanye nenhlanzi, imifino nezithelo, njll Kufanele udle ukudla izikhathi ezintathu ngosuku ngezigaba 200-250 g.
Kulabo abenza usuku lokuzila ukudla kabili , kutuswa ukuba bakhethe inyama ngosuku lokuqala, kanti owesibili - imifino noma ukhilimu omuncu. Shintsha imenyu yosuku akudingekile, kodwa ukudla kufanele kuthathwe ngokuhlukile kulabo abangahambisani nokudla. Lokhu kuzosiza kangcono ukubhekana nokuzwa kwendlala. Ukulala ebusuku kufanele kube isikhathi eside, hhayi amahora angu-9.
Izincomo zokufeza isonto lokulayishwa.
Isisekelo sokudla kuyinto isobho sokulahlekelwa isisindo . Ukuyipheka, udinga ama-6 aphakathi, amathe utamatisi ambalwa noma asemathinini, hhayi iklabishi enkulu kakhulu, i-pepper ebomvu, isilimo esidliwayo esinamagatsha anamanzi kanye ne-cube yemifino yemifino. Imifino inqunywe, uthele amanzi, engeza umhluzi, usawoti kanye nopelepele ukunambitha, ungasebenzisa noma yikuphi izinongo kanye nokuphumula. Letha emathumba bese uhlala emlilweni ophakeme imizuzu engu-10. Bese unciphisa ukushisa bese upheka kuze kube lula ukutshala imifino. Isobho selulungele.
Kunesidlo esinjalo osidinga nsuku zonke, njalo njalo kunomzwa wendlala. Ngaphezu kwesobho, imenyu kufanele iqukathe leyo mikhiqizo ephakanyiswa usuku oluthile lwesonto lokudla. Ngezinsuku ezivamile, ezingezona okusheshayo, isobho sokulahlekelwa isisindo asihambanga.
Imenyu ngezinsuku.
Usuku lokuqala: ungadla isobho, izithelo (ngaphandle kwamabhanana). Iziphuzo - itiye, ikhofi ngaphandle kobisi noshukela, amanzi noma i-cranberry juice.
Usuku lwesibili: isobho, imifino kunoma yiluphi uhlobo, imifino. Amazambane abhakabhaka nebhotela avunyelwe ukudla kwasemini. Ngaphansi kokuvinjelwa, ummbila, ubhontshisi, uphizi, izithelo kanye nanoma iziphi iziphuzo ngaphandle kwamanzi.
Usuku lwesithathu: isobho, izithelo nemifino. Awunakudla ubhanana, amazambane abhakabhaka kanye nobhontshisi. Ungaphuza amanzi.
Usuku lwesine: isobho, imifino nezithelo. Ungadla kuze kufike ku-3 ubhanana. Iziphuzo - amanzi namanzi obisi.
Usuku lwesihlanu: isobho, inyama yenkomo (kufika ku-600 g), utamatisi omusha noma usawoti. Kunconywa ukuthi uphuza izibuko zamanzi ezingu-6 kuya kwangu-8 ngalolu suku.
Usuku lwesithupha: isobho, inyama yenkomo, imifino. Phuza amanzi futhi ubaleke amazambane abhakabhaka.
Usuku lwesikhombisa: isobho, irayisi ensundu, izithelo zezithelo ngaphandle ushukela owengeziwe, amanzi. Ungangeza noma yiziphi izinongo kusobho.
Ngenxa yokudla njalo ngeviki, nazo zonke izincomo, kungenzeka ukuthi ulahlekelwe isisindo esingaphezu kuka-5-9 kg.
Uma ulahlekelwe usuku lokudla - akukho nkinga, ungaqhubeka futhi nganoma yisiphi isikhathi. Kubalulekile ukuqala ngalo kusukela ngosuku lokuqala.
Ngesikhathi sokudla, kufanele uphelele utshwala, iziphuzo ze-carbonated nesinkwa. Ungafaki imikhiqizo futhi ungeze amafutha ekudleni (ngaphandle kwamazambane aphekwe ngebhotela ngosuku oluthile). Ungaphuza utshwala emva kokuphela kwenkambo, emva kwamahora angu-24.