Mayelana nezinzuzo nezindleko zalendlela yokulahlekelwa isisindo sizokutshela. Uhlelo lokudla "protaction" likuvumela ukuba udle nganoma isiphi isikhathi, uma uthanda, kodwa kuphela leyo mikhiqizo efika ekudleni okuchaziwe kwangaphambi kwamaviki angu-10: izithelo, imifino eluhlaza, amaqanda, izitsha zobisi namafutha aphansi, inyama enomzimba. Kungani ukulahlekelwa isisindo? Diet Protasov, yini ongayidla - sizophendula lo mbuzo. Yebo, ngoba imenyu isekelwe ekuvinjelweni kwe-carbohydrate, equkethwe ngesinkwa, i-confectionery, inyama ephezulu yekhalori ngisho nakuzo zonke izinhlobo ze-yogurt enothile futhi enomnandi. Ngesikhathi esifanayo, imikhiqizo yobisi yemvelo kanye namaqanda kunika umzimba umzimba odingekayo wamaprotheni kanye ne-calcium, ngakho-ke "i-braking" ayikwenziki izipikili zibe zinyama, isikhumba sithukuthele futhi izinwele zomile. Ngendlela, kulo lonke ukudla, ukuphuza utshwala akuvunyelwe. Kodwa ukuzikhawulela emanzini akuyona into engenakwenzeka: kufanele kudakwe okungenani amalitha amabili ngosuku. I-tea nekhofi zingadakwa kunoma yikuphi okwanele, okubaluleke kakhulu - ngaphandle kokushukela. Uma ulandela zonke izincomo, ngesonto lesithathu noma lesine uzobona ukwehla okucacile kwesisindo, futhi umphumela uzohlala ezinye izinyanga ezintathu kuya kwezine. Kodwa-ke, le ndlela yokulahlekelwa isisindo inconywa ukuthi ingasetshenzisiwe kabili ngonyaka. Phakathi kwemijikelezo ejwayelekile ka-10-11 kufanele kube nezinhlupho ezinkulu. Ngempela, ngaphezu kokufaneleka (okuyinhloko okungumzimba oqinile), kukhona ukungaphumeleli ku-"braking". Ukudla kunciphisa ukudla kweprotheyini yezilwane (ikakhulukazi emavikini amabili okuqala), ngakho-ke akunakwenzeka ukuba ulahlekelwe isisindo kulabo abasanda kugula izifo zokuphefumula ezibandayo, ukucindezeleka okukhulu. Ngaphezu kwalokho, ukudla akufanelekile kubantu abanokukhubazeka okulindelekile noma okuveziwe (ukungakwazi komzimba ukugaya ngokugcwele imikhiqizo yobisi). Okufanayo kusebenza nalabo abanezinkinga ngesistimu yesisu: kuningi kakhulu imifino nezithelo eziluhlaza kwimenyu, cellulose kanye nama-acids okubangela ukuvutshelwa nokucasula i-membrane. Ukunciphisa okungaqondakali kokudla kubuye ukuthi kubeka umkhawulo emigqeni - ingadliwa kuphela kusukela ngesonto lesine. Phakathi naleso sikhathi, izindonga zesisu zidinga cishe ukusetshenziswa nsuku zonke kwezinhlanzi ezincane eziphansi, ngoba zithinta izicubu zomzimba.
Amasonto amabili: izithelo, imifino.
Emasontweni amabili okuqala ukudla okuvimbela ukusetshenziswa kwamafutha kanye nokuhlinzekwa ukudla ikakhulukazi imikhiqizo yobisi ephansi (i-yogurt, i-kefir, i-cottage cheese), yenza ama-saladi emifino ehlanzekile (sebenzisa ijusi kalamula noma ubisi oluvuthayo njengokugqoka), uphuze amajusi udle izithelo - ikakhulukazi ama-apula aluhlaza . Kodwa izithelo zekhalori eliphezulu azikhuthazwa. Ngakho-ke, kumelwe sikhohlwe ngamabhanana, ama-mango, ama-apricot omisiwe, umlimi, umvini. Kodwa nsuku zonke ungadla iqanda elibilisiwe.
3-4 amasonto: inyama kanye okusanhlamvu
Ngeviki lesithathu noma lesihlanu, izingxenye ezincane zenyama enamafutha aphansi, izinhlanzi noma izinkukhu zengezwa imifino, i-curd nama-apula - 250-300 g ngosuku. Ngakho-ke, ungakwazi ukupheka isobho, ukubhaka noma ukudla ukudla. Into eyinhloko ukupheka ngamafutha amifino: ayikho i-creamy. Inani le-ushizi ne-yogurt ekudleni kancane kancane liyehla, kodwa kukhona okusanhlamvu, ngakho-ke, ungakwazi ukupheka iphariji.
Amaviki 4-5: ukuphuma ekudleni
Ngaphezu kwalabo abavunyelwe kakade ekudleni, ezinye ukudla okuvinjelwe kancane kancane zenezelwa, ngaphandle kokubhaka nokudla okumnandi. Ukuze uthole ukudla kwasekuseni, ungakwazi ukuphuza okusanhlamvu ngobisi olunamafutha aphansi. Esinye isidlo esivumelekile amaqanda aphuziwe noshizi nemifino. Imfucuza ibanjwe inhlanzi noma umhluzi wezinkukhu, futhi ama-saladi atholakala ngamafutha omifino noma ukhilimu omuncu. Inyama ethosiwe noma ebhakiwe kufanele idliwe ezinxenyeni ezincane kakhulu (150 g), ekuhlotsheni - imifino emincane. Okokugcina, ungazama i-dessert. Isibonelo, izithelo ezintsha ezinekhilimu ehlutshiwe ephansi.