Uma kusetshenziswe ilayisi, ukuqinisekiswa kwe-slag kuqinisekisiwe. Phela, isithunzi selayisi ukuthi le cereal igcwele fiber. Esesiswini, ivuvukala, futhi ihambahamba emathunjini, ibamba njenge-sponge slag emzimbeni. Enye inzuzo yerayisi - ibonisa umswakama owedlulele. Ngesikhathi esifanayo kunomsoco kakhulu, ungaphatha inani elincane lokusanhlamvu. Ilayisi igcwele i-potassium ne-calcium, ngakho-ke, isekela isimiso senhliziyo. Ilawula ukulinganisela kwe-phosphorus-magnesium emzimbeni.
Abanye abantu bayakhala ngokuthi ukudla okulayisi akusizi. Lokhu kwenzeka uma bedla ilayisi elimhlophe elimhlophe. Iqiniso liwukuthi liphucuziwe - wonke amaminerali afakwe enkundleni aqothulwe kuwo. Ngenxa yalokho, kusekhona umkhiqizo othakazelisayo, kodwa ohlanjululwe, ohlanganisa kakhulu ama-carbohydrates. I-caloric ikakhulukazi futhi ayinandaba nayo irayisi eline-steam yokupheka okusheshayo.
Ukungaxhunyiwe kwe-slag kwenzeka kuphela lapho kusetshenziswe ilayisi elibomvu elingasetshenzisiwe, futhi lingasetshenzisiwe. Ngaphambilini, irayisi elinjalo kwakunzima ukuthenga. Kodwa namuhla ingathengwa kunoma isiphi isitolo esikhulu. Ubuhle bokudla kwelayisi ukuthi akudingi izinyathelo zomzuzu ngamunye nemingcele eqinile. Isimo esisodwa - ukuphuza kuze kube ngamalitha amabili oketshezi, ukuze ungagcini umzimba. Futhi udinga ukususa usawoti isikhashana. Usawoti ugcina amanzi emangqamuzaneni, futhi sidinga nje umphumela ohlukile - ukususwa kwawo kusuka emanzini.
NgoMsombuluko
Ukudla kwasekuseni: izipuni ezingu-3-5 ze-pileji engavuthiwe. Ungakwazi ukupheka ubisi oluphansi. In the bite - i apula.
Isidlo sasekuseni sesibili: isangweji enesinkwa esine-ham enhle. Itiye we-Herbal noma 100 ml we-milkshake (ubisi lwe-skim).
Ukudla: isobho lama-50 amagremu elayisi, amagremu angu-100 yemifino kanye ne-100 amagremu enkukhu. Ukuze ulondoloze amavithamini, pheka imizuzu engaphezu kuka-20. Fafaza ngamakhambi.
Intambama yesiphuzo: irayisi isinkwa ne utamatisi nama-fat fat-fat-fat (10 g).
Isidlo: ama-gramu angu-50 welayisi abilisiwe ahlanganiswe nama-apple tincetu namagilebhisi. Thela i-juiciness 100 ml we-serum.
NgoLwesibili
Ukudla kwasekuseni: isaladi lesithelo kusuka ku-kiwi, 100 g we-ananas, i-banana, i-pair of grapefruit tincetu. Ezinye izithelo namajikijolo azokwenza. Ukuhlobisa amagremu angu-100 we-rice porridge.
Isidlo sasekuseni sesibili: isangweji lesinkwa se-cereal, i-lettuce kanye ne-50 g ye-tuna.
Usuku lokudla: ama-gramu angu-50 we-rice porridge. Njengesiqholo, gazinga ngamafutha aqoshiwe 1 anyanisi, engeza imifino yemifino kanye ne-broccoli. Sivumela ukuba sihlale imizuzu emihlanu ngomlilo ophuthumayo.
Isinkwa se- ntambama: ucezu lwesinkwa ngembewu yamathanga no-curd ushizi (30 g) ngamakhambi.
Isidlo: 5 tbsp. I-spoonfuls ye-ukhilimu exutshwe nezipuni eziyi-5 zewayini elimhlophe futhi kulokhu kuthungula umquba 200 g wezilwandle zasolwandle .30 amagremu elayisi ensundu ngokuhlobisa.
NgoLwesithathu
Ukudla kwasekuseni: ubhontshisi ubisi lwelayisi nge-flax imbewu bese uxuba izingcezu zepeyari noma i-ananas.
Isidlo sasekuseni sesibili: irayisi isinkwa neqanda elibilisiwe, ulamula utamatisi, i-grapefruit engu-1.
Usuku lokudla: i- stew on amafutha yemifino 50 g we-peas eluhlaza no-anyanisi. Hlanganisa ne-100 amagremu we-rice porridge. Fafaza ushizi ogayiwe kanye ne-parsley eqoshiwe.
Isisindo samasontathu: isangweji elinesandla senhlanzi ebhemayo. Isaladi ngamakhambi (100 g), agqoke ngamafutha omnqumo.
Isidlo: ama-gramu ama-50 welayisi, iziqephu ezimbili ze-tangerines, ama-50 amagremu ezinhlanzi (ungakwazi ukusika izinti). Njengomsoco, faka i-spoonful yamafutha e-rapeseed nge-spoonful ye-apula cider uviniga ne-half-spoonful of mustard.
NgoLwesine
Ukudla kwasekuseni: ubilise amagremu angu-100 elayisi ensundu, exutshwe nama-gramu angu-100 emifino enamanzi. Njengomthombo wamaprotheni - ama-gramu angu-30 we-ham fat-fat noma i-100 g yebele yenkukhu ebilisiwe.
Isidlo sasekuseni sesibili: itiye le-herbal ngaphandle kokushukela kanye nocezu lwesinkwa sokusanhlamvu ne-Adyghe ushizi.
Usuku lokudla: ubilise ama-gramu angu-40 elayisi nge-pinch of turmeric. Isaladi - tincetu ze-orange, utamatisi no-anyanisi oluhlaza ukunambitha. Senza ukugcwalisa kusuka indebe yesiqingatha ye-yogurt nejusi lelamula. Fafaza ngamakhambi.
Intambama yokudla: i sandwich ne-ulethisi, ucezu lwezotamatisi nengxenye yeqanda elibilisiwe. Isinkwa selayisi ne-cottage ushizi nomchamo wamanzi oqoshiwe.
Ukudla kwesidlo: amagremu ayi-100 we-rice ubisi, u-50 g wezithelo ezomile (amakhiwane, ama-apricot omisiwe, umlimi omuncu, ama-apula, omisiwe) agwetshiwe emanzini ashisayo futhi echotshoziwe. Hlanganisa ne-porridge, gqoka epanini inhlawulo bese ugcizelela imizuzu engu-15.
NgoLwesihlanu
Ukudla kwasekuseni: uthathe izicucu 150 g we-ithanga, ubeke epanini lokuthosa, engeza i-apula, ama-gramu angu-50 welayisi nesitshalo. Isizini ngesipuni soju kanye nesinci se-sinamoni.
Isidlo sasekuseni sesibili: isangweji elinamagatsha kanye nenxenye yezinhlanzi ezimhlophe.
Usuku lokudla: u -anyanisi, u-2 utamatisi ne-1 zucchini encane. Siyavuma emafutheni ase-rapeseed, uthele emhluzeni wemifino bese wengeza 50 g welayisi. Sipheka imizuzu engu-10. Ngokuhlukile, lungiselela amagremu angu-150 e-cod.
Intambama yesiphuzo : isangweji elinengilazi yamanzi e-orange.
Ukudla kwesidlo sakusihlwa: sinquma iziqongo zamatamatisi amabili futhi sithatha inyama. Hlanganisa irayisi elibilisiwe nge-ham oqoshiwe kanye anyanisi othosiwe. Sifaka utamatisi, sifafaze amafutha futhi sibhake ama-degrees angu-180 kuhhavini imizuzu engu-20.
NgoMgqibelo
Ukudla kwasekuseni: okuthandwa kakhulu kusukela ngenhla.
Isidlo sasekuseni sesibili: i- milkshake enezingcezu zezithelo kanye nocezu lwesinisi.
Usuku lokudla: uthathe ama-cubes angu-150 amagremu wegundane elimnandi kanye ne-pepper elimnandi. Ibhubhu kanye nemibuthano encane ye-zucchini ekhazimulayo. Konke lokhu kubanjwe izintambo kwi-skewers futhi kufakwe ku-grill. Kusukela umsebenzi wethu - ukususwa kwemikhiqizo yemfucuza, i-rice porridge kusuka elayisi ensundu kuyimpoqo.
Inyoka: Utamatisi we-utamatisi, ibhande lokusanhlamvu ne-cutlet encane esuka kwesoyizi.
Isidlo: 50 g welayisi abilisiwe emhluzeni wemifino. Engeza i-spoonful yama-peas aluhlaza nemifino emibi engu-15 ngaphambi kokutholakala okugcwele. Chop uhhafu wepelepele we-chili ne-bulb-bulbs. Ufafaze nge-soy sauce bese wengeza i-ginger ekhishwe ngesiphande sommese. Hlanganisa ilayisi nemifino. Fry 2-3 ama-shrimps bese ubeka isidlo esihle, esifafazwe ngamakhambi.
NgeSonto
Ukudla kwasekuseni: I- 100 g okusanhlamvu ne-rice flakes uthele u-150 ml we-yogurt ngaphandle kokushukela.
Isidlo sasekuseni sesibili: irayisi isinkwa neqanda elibilisiwe, i-grapefruit 1, ucezu lwezotamatisi kanye ne-lettuce leaf.
Usuku lokudla: ubilise amagremu angu-40 elayisi. Hlanganisa ngezingcezu ze-kiwi, i-apula yesibili kanye nezingcezu ezimbili ze-ananas. izinkezo zegour dressing curry. Konke lokhu kwengezwa kwisaladi lelayisi. Njengenyama, gcwalisa isifuba senkukhu noma ucezu lwenkukhu (30 g).
Intambama yesiphuzo: i sandwich nemifino kanye no-30 g we-curd ushizi.
Dinner: uthathe uhhafu i-apula, isigamu se-pepper elimnandi, 1 isobho bese uhlanganise 40 g welayisi abilisiwe. Isitsha sigcwele i-yoghurt, engeza umsizi omncane waseTabasco bese ufafaza ngamakhambi.
Ukudla kwelayisi ukukhishwa kwe-toxin yenzelwe amasonto amabili. Ukuze ugcine imiphumela ephumelele, esikhathini esizayo, kanye ngesonto, ungahlela usuku olulodwa lwelayisi.