Ukuhlukunyezwa okuphela kwalendlela yokulwa nama-kilogram kuyisisindo ezinso. Ngokwesilinganiso, i-protein yansuku zonke evamile kwabesifazane iphakathi kuka-50 no-90 amagremu. Lesi sibalo sibonisa izinga eliphephile lamaprotheni ekudleni ekudleni. Uma kunjalo, izinso zethu ziqala ukusebenza ne-redoubled force, okuyingozi kakhulu emsebenzini wabo. Ngakho-ke, ngesikhathi sokudla kufanele uqaphele kakhulu.
Yini ongayidla?
Uhlu lwemikhiqizo evumelekile ukuthi lisetshenziswe luhluke kakhulu: yenkomo, inkukhu, izinhlobo eziningi zezinhlanzi kanye ne-shellfish, imikhiqizo yobisi, kanye namaqanda, ikakhulukazi inkukhu kanye nezigwaca. Kukhona futhi uhlu lokudla oluzoshiywa ngesikhathi sokudla: okusanhlamvu, yonke imikhiqizo yefulawa (ngaphandle kwamaqebelengwane okudla kanye nama cookies), izithelo ezivuthiwe (amagilebhisi, amapayipi, amachibini, amapheya, njll), imifino yemifino (isb. namazambane).
Sinikeza ukunakwa kwakho imenyu cishe yeviki.
Ungakwazi ukudla okunye kanye nezitsha ngokuqonda kwakho.
Iviki Lokudla Kweprotheyini
Usuku Lokuqala
Ukudla kwasekuseni: 160 gr. obilisiwe inkukhu fillet, 100 gr. ama-beet agayiwe, 1 inkukhu yamaqanda, itiye elihlaza
Usuku lokudla: 150 gr. inkukhu ebilisiwe, isinkwa sokudla 1, 120 gr. isaladi of isanqante, ikhukhamba kanye parsley, imifino juice
Isidlo sakusihlwa: 100 gr. izinhlanzi zezinhlanzi, 20 gr. ushizi 120 gr. isaladi kusuka ku-beet abilisiwe nge ukhilimu omuncu, itiye elihlaza
Usuku Lwesibili
Ukudla kwasekuseni: 140 gr. yenkomo ebilisiwe, amaqanda amabili enkukhu, ucezu oluncane lwe-curd casserole, ikhofi ngaphandle noshukela
Usuku lokudla: 200 gr. izinhlanzi ezithosiwe (izinhlobo ezincane zamafutha), isaladi kusuka kumaqanda kanye ukhilimu omuncu, ijusi yemifino
Isidlo: 150 gr. isifuba se-inkukhu abilisiwe, i-100 gr. i-fat cottage shiese ephansi, ingilazi yamanzi
Usuku Lwesithathu
Ukudla kwasekuseni: 100 gr. ibilisiwe yenkomo, isaladi ye-utamatisi kanye nekhukhamba, ijusi yemifino
Usuku lokudla: 150 gr. i-fat cottage shizi enomuncu omuncu, ama-apula ama-2, itiye elihlaza
Isidlo: 150 gr. inhlanzi ebilisiwe, 120 gr. i-sauerkraut
Usuku Lwesine
Ukudla kwasekuseni: 150 gr. i-fat cottage shizi ephansi, itiye eluhlaza noma ikhofi yemvelo
Usuku lokudla: 170 gr. inyama yenkomo nge izaqathe, 150 gr. isaladi yemifino
Isidlo sakusihlwa: 100 gr. brynza, 1 iqanda, 100 gr. i-sauerkraut, ingilazi yamanzi amaminerali
Usuku lwesihlanu
Ukudla kwasekuseni: 170 gr. i-cottage ushizi ukhilimu omuncu kanye nengilazi yogurt
Usuku lokudla: 180 gr. inyama ebilisiwe yenkukhu (kungenzeka ngomhluzi), isaladi yekhukhamba, iklabishi kanye neparsley, ijusi yemifino
Isidlo sakusihlwa: 160 gr. izinhlanzi ezithintekayo ezinhlanzi, 50 gr. brynza, ingilazi yamanzi
Usuku Lwesithupha
Ukudla kwasekuseni: 100 gr. obilisiwe inkukhu fillet, 120 gr. izaqathe ezisikiwe nge ukhilimu omuncu, itiye elihlaza
Usuku lokudla: 150 gr. yenkomo ebilisiwe, i-100 gr. i-sauerkraut, ijusi yemifino
Isidlo sakusihlwa: 50 gr. i-brynza, amaqanda amabili, itiye elihlaza
Usuku Lesikhombisa
Ukudla kwasekuseni: 150 gr. inhlanzi ebilisiwe, isaladi yamakhukhamba neklabishi, itiye elihlaza noma ikhofi yemvelo
Usuku lokudla: 150 gr. okuphekwe inkukhu, i-apula 2, itiye eluhlaza
Isidlo: 150 gr. i-fat cottage shiese noma i-curd casserole, ama-cookie okudla, ingilazi yamanzi amaminerali
Ezikhathini eziphakathi kokudla kunconywa ukuphuza ingilazi yamanzi. Futhi ngo-300 ml. Amanzi kumele adakwe ekuseni ngesisu esingenalutho, njengoba lokhu kuthuthukisa kakhulu umzimba. Ngaphezu kwalokho, ukuvivinya kwasekuseni ngeke kukulimaze, ngoba, njengoba wazi, ukuzivocavoca umzimba akusho nje ukushisa uketshezi, kodwa futhi kusiza ukulwa nomzwelo wendlala.
Njengoba ubona, lokhu kudla akuyona "okwehlukile" njengabanye. Ukudla kuyahlukahluka ngokwanele. Uma ufisa, izitsha eziningi okumnandi zingalungiswa kusuka kumikhiqizo yamaprotheni. Kodwa inzuzo enkulu yalokhu kudla isisindo esisheshayo ngokushesha. Amantombazane amaningi asevele abhekana nazo zonke izinzuzo zalendlela.
Ezinye izibuyekezo
USvetlana:
"Inkinga yokunciphisa ngokweqile yanikezwa ifa, engangizange ngizame - kanye nokusabalalisa ekuseni, nokudla okuhlukeneyo, nokudla okunomsoco okusebenza ngomgomo" womlomo ukukhiya. "Kodwa akukho lutho olunikeza umphumela ohlala njalo. waphinde wahlala ezinkalweni zami nangesisu. Akukadala kakhulu ngifunde ngale ndlela yesimangaliso, nganquma ukuzama.Imiphumela yokudla kwamaprotheni yangishaya indiva.Isevele isithatha ama-kilogram ayisikhombisa emva kweklasi lokuqala.Izinyanga ezimbili zidlulile - angizange ngeneze isisindo. kulesi sidlo kanye nakwe-zakre ke impumelelo yami ... "
U-Elena:
"Ngizwile ngokuphila kwalokhu kudla isikhathi eside, kodwa angikaze ngithakazelise into enjalo kuze kube yilapho isisindo esingeziwe sithinta." Ngemva kokuzalwa, ngathola ama-kilogram ayizinkulungwane eziyishumi, eziningi zazo ezazitholakale kahle ezinhlangothini zami. "Ukuzikhandla ngokweqile kwakunzima, kodwa akukho esibukweni Ngaphandle kokuqina kwami ekhaya ngaqala ukudla ngokuvumelana nesistimu yokudla kwamaprotheni.Umphumela ungadluli 12 kilogram enyangeni eyodwa.Kumangalisa! Ngiye ngaba mncane kakhulu kunangaphambili ngaphambi kokubeletha! "
Ukubheka ukubuyekezwa kwamantombazane, ungaqonda ukuthi le ndlela yokudla okunomsoco inikeza imiphumela ebalulekile futhi ehlala njalo. Futhi uma inkinga yokuzicabangela ngokweqile kuqondene nawe, khona-ke sincoma kakhulu lokhu kudla. Shintsha kangcono!