Imikhiqizo evunyelwe futhi evinjelwe yokudla kwesiNgisi
Ukudla kwama-carbohydrate ekudleni kufanele kube okungenani. Uma konke kwenziwa kahle, faka ngokuqinile emenyu kanye nohlu lokudla okuvunyelwe / okuvinjelwe, khona-ke lapho kudingwa khona ukudla okunjalo umzimba wakho uzothola ama-carbohydrate ashisa amafutha ayo.
Imikhiqizo evunyelwe:
- Imifino: ayikho imingcele engekho, kodwa kunconywa ukunikeza okuthandayo "isondlo esinamagatsha anamanzi", ubhontshisi, isitshalo seqanda kanye izaqathe;
- Kusuka kokusanhlamvu: isethi ejwayelekile ye-calorie ephansi - ukuhlakulela, i-semolina, i-oatmeal, i-rice porridge;
- Kuvunyelwe ukusebenzisa amantongomane afana ne-hazelnut nama-walnuts;
- Kusukela ezinuneni nasezinuneni ongawasebenzisa ngokunambitheka amnyama pepper, isinamoni, i-basil, njll. Kukhona cishe akukho mingcele;
- Kusuka inyama kuyadingeka ukukhetha izinkukhu noma izinhlanzi ezincibilikile;
- Kulezi zithelo kukhona uhlu olubanzi: ubhanana, i-kiwi, i-lemon, ama-oranges, ama-tangerine. Azikho izivimbelo eziqinile lapha.
Imikhiqizo evinjelwe:
- Ayikho imikhiqizo yefulawa - i-pasta, isinkwa kunoma yiluphi uhlobo, ama-pancake nezinye;
- Awunakudla imikhiqizo yobisi, kodwa ushizi oqoshiwe ne-yogurt kuvunyelwe;
- Yekela kusuka ku-soda;
- Ungadli amaswidi: ushokoledi, amaswidi. Konke okuqukethe ushukela - awukwazi;
- Yiqiniso, kunoma yiziphi izinhlobo zenyama enamafutha ngaphansi kokuvinjelwa okuqinile;
- Utshwala, i-ketchup, amasoso kanye nemayonnaise;
- Usawoti omncane ezitsheni, kungcono. Kuyinto efiselekayo ukuyiyeka ngokuphelele.
Imenyu yokudla kwe-English ngosuku, izici, amathiphu
Isici esiyinhloko esihlukanisa ukudla kwe-English imenyu ehamba ngokuthola ukudla kwamaprotheni ngemifino ngokwe-formula 2 + 2. Lokhu kungukuthi, izinsuku ezimbili zokudla amaprotheni, izinsuku ezimbili - imifino nokunye izinsuku ezingu-14 noma ezingu-21, ngokuzikhethela.
Imenyu yezinsuku ezingu-14:
Usuku luka-1,2,5,6,9,10,13 oludla ukudla kwamaprotheni:
- Ukudla kwasekuseni - i-porridge (kungenzeka ngezithelo) kanye netiye elihlaza;
- Snack - banana, apula noma ijusi kusuka kubo;
- Isidlo - inhlanzi ebilisiwe noma inkukhu. Ungaba nesobho nemifino namafutha aphansi. Umhluzi kufanele wenziwe ngokudla inyama, isibonelo isifuba senkukhu;
- Isidlo - amaqanda othosiwe, ingilazi yogurt, ungawa ushizi. Kudla kungakapheli 19:00.
3.4,7,8,11,12,14-ukusetshenziswa kakhulu imifino:
- Isitembu sasekuseni - isaladi yemifino (utamatisi, ukhukhamba, imifino, ungakwazi ukwengeza amafutha omnqumo) + itiye elihlaza (izibuko ezimbalwa);
- Isinkwa - sidla isithelo, ngaphandle kwamabhanana;
- Usuku lokudla - kuyadingeka ukudla amanzi. Isobho semifino kuyindlela enhle;
- Isidlo - isaladi emifino (sebenzisa i-lettuce, i-broccoli, izaqathe, isoso se-asparagusi, isilimo esidliwayo esinamagatsha anamanzi, njll.)
Ukudla kwamaNgisi ezinsukwini ezingu-21, konke okuqhubekayo kuyafana, qhubeka nje nokugcina ukudla okususelwe ezinsukwini ezimbili zobuchwepheshe - imifino, izinsuku ezimbili - ukudla kwamaprotheni (okusanhlamvu, izithelo, inhlanzi, inkukhu, iqanda, njll).
Ngesikhathi sokudla kwesiNgisi izinsuku ezingu-14 noma 21 kubalulekile ukuthi uphuze amanzi okwanele. Ekuseni kunconywa ukuba uphuze ingilazi 1 yamanzi nge-add lemon noma itiye elihlaza. Kubalulekile ukugcina ibhalansi yamanzi evamile emzimbeni.
Ukubuyekeza kanye nomphumela wokulahlekelwa isisindo ngosizo lokudla kwesiNgisi ngesithombe
Izinsuku ezingu-14 ukudla kwe-English kuzokuvumela ukulahla kusuka ku-5 kuya ku-10 kilogram, futhi izinsuku ezingu-21 - kufika ku-13-14 kg. Kodwa-ke, phawula ukuthi ukulahleka kwesisindo esinjalo kungathinta impilo yakho, ngakho-ke kufanele "uphume" ekudleni, kancane kancane ufake ukudla kokudla kwe-carbohydrate bese uyabuyisa ekujwayelekile.