Ngeke ucabange ukuphila ngaphandle kwenyama, inhlanzi nemifino? Khona-ke ukudla kwe-athomu kukuphelele! Ngenxa yemenyu ekhethiwe ngezokupheka ezihlukahlukene ngesonto, ukudla akuyona into enhle, kanti ngesonto awukwazi ukudla ngendlela ehlukile. Ukudla kwe-athomu akuyona nje ukunciphisa isisindo, kuyindlela entsha yokuphila.
Imiphumela yilabo abanciphisa isisindo impela impela: ngesonto elilodwa lithatha isisindo esingama-5 kg, futhi libe yi-kg kuya ku-10 kg. Ngesikhathi esifanayo, ukudla akukhawuli inani lokudla, futhi umzimba uthola wonke amavithamini nezakhi eziwusizo.
Kubonakala sengathi ungayinciphisa kanjani ukudla ngokudla okuningi njengoba ufuna? Kodwa, zihlulele ngokwakho, ingabe uzokwazi u-kilogram wenkomo yenkomo noma inkukhu enhle? Yebo akunjalo. Uyothathwa njengobhaluni, futhi ubunzima besisu ngeke banikeze ukuphumula kuze kube sebusuku. Kungani uzihleka kanjalo, uma inkukhu efanayo ingadliwa ngezigaba ezincane kulo lonke usuku. Awuyikudla imifino.
Ukudla kwe-Atomic: imenyu kanye nemithetho yokudla
Ngakho-ke, ake siqale ngokubaluleke kakhulu: imenyu yokudla kwe-athomu ihilela ukushintsha ukuhlelwa kwansuku zonke.
- Usuku lwezitshalo nezithelo: ukhukhamba, utamatisi, umbala / Peking / iklabishi, i-broccoli, i-zucchini, isitshalo seqanda. Imifino emisha futhi eyomisiwe, izaqathe, beet, anyanisi, i-pepper bell. Izithelo, udle konke ngaphandle kwamabhanana namagilebhisi (hhayi kaningi izikhathi 1-2 ngesonto).
- Usuku lweprotheyini: inhlanzi ephilile, inkukhu, inyama yenkomo, ingulube, i-turkey, unogwaja. Amaqanda inkukhu kanye nezigwaca, imikhiqizo yobisi obubi, ushizi kanzima.
Ukuqeda ngokuphelele amazambane, ushukela (ungaba nobusi nama-sweeteners), imikhiqizo yobhakabhaka.
I-Porridge ihlanganiswe ezinsukwini zemifino ngemuva nje kokuthi "ihlezi" yeviki ezimbili ekudleni.
Ngosuku lwemifino, siphuza ama-green and herbal teas, mhlawumbe ngaphandle kwemibala yokufakelwa nama-flavour. Khokha ngokukhethekile itiye le-ginger - liyasheshe lifinyelele imetabolism. Ngezinsuku zamaprotheni, siphuza itiye elimnyama nekhofi ngobisi. Nsuku zonke siphuza okungenani amalitha amabili ketshezi - ekubalweni kukhona netiye, namanzi ahlanzekile.
Futhi umthetho wokugcina: ungaxubani izinsuku! Awunakudla ucezu lwenyama ngosuku lwemifino futhi ngokuphambene nalokho. Lokhu kuyisisekelo, kanye nemiphumela yokudla kwe-athomu.
Imenyu yansuku zonke yokudla kwe-athomu
Sakha uhlelo oluthile lokudla okunomsoco ezinsukwini ze-carbohydrate kanye namaphrotheni, okujwayeleke kakhulu kumuntu ngamunye.
Imifino (i-Carbohydrate):
- Ukudla kwasekuseni: izithelo ze-smoothie ngamanzi noma ngamanzi ngobisi, isaladi yemifino nesithelo;
- Usuku lokudla: imifino noma umquba ngaphandle kwamazambane, isaladi ene-lemon yokugqoka. Noma i-borsch ngaphandle kwamazambane nenyama;
- Isidlo: i-berry-fruit jelly, i-vinaigrette ngaphandle kwamazambane.
Ukuze ukudla okulula, udle ama-apula, amapheya, amajikijolo. Lungisa ama-dessert ngaphandle kofulawa ngokusekelwe ku-oatmeal.
Amaprotheni:
- Ukudla kwasekuseni: ushizi oluncane lwe-cottage shizi, amaqanda amabili amaqanda abilisiwe, itiye nobisi;
- Usuku lokudla: inyama / inhlanzi nganoma yiluphi uhlobo;
- Isidlo: ingilazi yogurt noma i-kefir nge-omelette, ucezu lwenhlanzi.
Phakathi kokudla okuyisisekelo kunconywa ukuba uphuze ikhofi nobisi, ubisi olubhakabhaka oluvutshiwe. Yenza ama-salad amaprotheni ezincelweni zezinkukhu, ushizi, amaqanda kanye nosawoti omuncu.
Akudingeki udle ucezu wonke wenyama noma imifino eyodwa, uhlanganise nomunye futhi udale ubuciko bokupheka!
Ukupheka okumnandi kwesonto ukudla kwe-athomu
Ake sikujabulise nge zokupheka ezimbalwa ze-saladi elula namaprotheni izitsha, ngakho akudingeki uchithe isikhathi kuma-cookbooks.
Ukuthokozisa kwe-Beetroot, iresiphi ngesithombe
Ama-beet abilisiwe kanye ne-apple enkulu yama-juice kufanele agxilwe kwi-grater enkulu. Yengeza kubo omisiwe, ama-mandul of mandarin noma i-orange. Usawoti, pepper kanye nenkathi ngamafutha omquba. Ukulinganisa!
Ukuxuba imifino, iresiphi ngesithombe
I-Kvasshenuyu noma iklabishi oluhlaza elixubene no-utamatisi, isithombo, ummbila, ukhukhamba, ilamula, i-pepper yesiBulgaria futhi igcwalise ngamafutha omnqumo. Umthwalo omkhulu wamavithamini!
Isaladi efudumele yemifino, iresiphi ngesithombe
Sinquma ngamacube ama-zucchini, ikhukhamba, utamatisi, i-pepper elimnandi. Imibuthano yezaqathe namakhowe. Hlanganisa imifino epanini elitshisayo elingaphansi kwesembozo bese ubeka umlilo kancane. Ngenxa yamanzi akudingeki ukwengeza amanzi. Emva kwemizuzu eyi-10 isaladi isilungele ngokuphelele. Engeza imifino noma izinongo bese ukhonza!
Inkukhu yebeleku ushizi, iresiphi ngesithombe
Sika isifuba senkukhu phakathi nendawo ukuze kutholakale i-niche yokugcwalisa. Sika ushizi onzima zibe ama-cubes, amaqanda. Siqala isifuba ngengxube bese sengeza ucezu lwebhotela. Sithumela kuhhavini imizuzu engu-15-20 kuze kulungele. Ngaphambi kokukhonza, manzi u-sauce omuncu omuncu ne-garlic no-pepper.
I-omelette ye-Cottage ushizi, iresiphi ngesithombe
Amaqanda amabili nezipuni ezintathu ze-cottage ushizi exutshwe nobisi kanye nesipuni esisodwa sikhilimu omuncu. Engeza usawoti, izinongo, umhlabathi we-pepper bese uthele epanini lokuthosa. Fry phezu kokushisa okuphansi ngaphansi kwesembozo. Uma ufisa, engeza tincetu zenkukhu.
With imenyu ehlukahlukene futhi zokupheka okumnandi, ukudla athomu ngeke kuthukuthele. Ukubuyekezwa okuningi nezithombe zalabo abanesisindo baqinisekisa leli qiniso.