Imifino iyimithombo ecebile yama-carbohydrate, ehlanganiswa kalula nomzimba wethu, amaminerali namavithamini kanye nefiber edingekayo yomzimba. Imifino ayibanga imbangela yokuvuthwa esiswini, isheshe ibangele umuzwa wokuzonda futhi ngaleyo ndlela ingenzi isandla ekukhulupheni ngokweqile, ngakho-ke ngokuvamile iyisisekelo sokudla okuningi. Ukudla okunomsoco wezitshalo kunconywa kubantu abanesifiso sokucindezela ngokweqile noma isisindo esiningi.
Njengomthetho, inkambo yokudla okunjalo ihlala kancane kancane kuneviki. Ukudla kwemifino kuhilela ukukhipha ekudleni kwanoma yini enesilwane. Umthamo wezithelo ezivuthiwe kanye nemifino kancane kancane ikhuphuke ku-kilogram eyodwa nesigamu. Izitsha ezivame kakhulu kulezi zokudla ziyiziphuzo zemifino nezama-saladi, ezilungiselelwa ngokusetshenziswa kwamafutha omifino engafanele, ummbila, i-sunflower noma umnqumo.
Usuku olungu-1
- Kusasa kuyitiye, kungcono kumnyama, uma kufunwa - ngamabhilikosi omisiwe.
- Usuku - isaladi nama-beet, amazambane abilisiwe, i-borsch, itiye nama-herbs.
- I-Snack - itiye eluhlaza, mhlawumbe ibhanana.
- Kusihlwa - amanzi amaminerali kanye nesaladi yemifino esisha.
2 usuku
- Kusasa yi-apula eyodwa, itiye elimnyama.
- Usuku - amazambane abilisiwe, itiye nama-herbs, i-vinaigrette, iklabishi isobho.
- Amanzi ashisayo - amaminerali, ibhanana.
- I-Evening - i-vinaigrette, itiye nama-herbs noma ijusi le-berry.
Usuku lwesithathu
- Kusasa itiye elihlaza okomile omisiwe noma ama-apricot omisiwe.
- Isaladi ye-ikhukhamba, i-beetroot, itiye nama-herbs.
- Isinkwa - isamba esincane sezithelo, cindezela.
- Kusihlwa - compote, fresh iklabishi isaladi namafutha yemifino.
Usuku olungu-4
- Kusasa itiye eluhlaza, inani elincane lezithelo ezintsha.
- Usuku - isaladi lamatamatisi namakhukhamba, umhluzi wesobho, amanzi amaminerali.
- I-snack - kuphela i-compote noma i-juice juice.
- Kusihlwa - izaqathe eziluhlaza kunoma yikuphi okwanele, itiye ye-herbal, ijusi elilodwa le-berry, elihle kunazo zonke i-cranberry noma i-cranberry.
Usuku olungu-5
- Kusasa kuyisitsha nje setiyi eluhlaza.
- Usuku - i-orange eyodwa, ipuleti lesaladi yemifino, itiye kusuka emakhambi.
- Ntambama ukudlala - i-apula yesibili, ijusi leberry.
- Kusihlwa - amanzi amaminerali, isaladi isaladi isaladi.
Usuku lwesithupha
- Ekuseni - izithelo ezimbalwa, itiye eluhlaza.
- Usuku - isaladi yamakhemikhali nemifino fresh nge amafutha yemifino, borsch, amaminerali.
- I-Snack - kuphela i-compote yamanzi noma yamaminerali.
- Kusihlwa - inani elincane lemifino eluhlaza, itiye le-herbal noma i-juice juice.
Usuku 7
- Ekuseni kuyinkezo yetiyi (noma yikuphi), uma ifunwa - inani elincane lezithelo zomisiwe.
- Usuku - amazambane abilisiwe, isobho, isaladi yemifino, itiye elihlaza.
- Izithelo zomswakama - omisiwe, zihlanganisa.
- Kusihlwa - isaladi yemifino, izithelo kunoma yiluphi uhlobo, noma yiliphi itiye.
Kukhona inguqulo encane yalokhu kudla, ngakho ungadla izitshalo zemifino kanye nemifino. Izibonelo zalezi zitsha zingaba iklabishi enezinyosi enezengezo ezinjenge-anyanisi, utamatisi, izaqathe, ubhontshisi, i-lentile, izitshalo ezihlukahlukene zemifino efriziwe, i-zucchini, i-peas ekheniwe.
Nokho, kufanele kukhunjulwe ukuthi ngokungafani nama-salads, isobho kufanele sidliwe ngobuncane.
Yonke isonto ngaphandle kosuku lwesihlanu, isinkwa se-rye, izinhlobo ezihlukahlukene zamantongomane ezinjengama-cashew, amantongomane, ama-alimondi, amantongomane, ama-walnuts, njll. Zinganezelwa ekudleni. Iqoqo lemifino, imifino nezithelo kufanele kube nokuhlukahluka ngangokunokwenzeka. Uma uzizwa ulambile obukhulu, ungadla imithi encane yemifino eluhlaza. Qaphela ama-beet - kuyasiza ekuhlanzeni umzimba, kodwa ngokusebenzisa ngokweqile kungabangela ukukhungatheka komathumbu. Ngokushesha ngaphambi kokulala, kutuswa ukuthatha ama-decoctions aqabulayo wezamakhambi.
Enye yokudla yemifino
Isikhathi esihle kakhulu sokudla imifino yisikhathi semifino, njll. inkathi cishe inyanga. Noma kunjalo, lesi sikhathi singanwetshwa ngokufaka amaprotheni nama-carbohydrate ekudleni. Ngokudla, ukulahlekelwa isisindo sika 2 kuya ku-5 kilogram kuphawulwe.
Izinga lansuku zonke - kg kanye nengxenye kg yemifino nezithelo.
Imikhiqizo enconyiwe:
- Izithelo ezintsha.
- Imifino emisha.
- Ummbila noma i-oatmeal.
- Isinkwa se-cereal noma rye.
- I-Yoghurts, u-ukhilimu omuncu, i-kefir, ubisi oluncane lwe-fat, i-cottage shizi.
Imenyu yesampula ngosuku olulodwa:
- Isidlo sasekuseni sokuqala isaladi isaladi, ipuleti ene-cornflakes nobisi.
- Ikhefu lesikhumbuzo sesibili linye ikhukhamba elilinganiselwe.
- Usuku lokudla - noma isiphi isaladi semifino nge ukhilimu omuncu (amafutha omifino), amazambane amabili abilisiwe, ucezu lwesinkwa.
- Intambama inyoka - Pepper obomvu waseBulgaria.
- Dinner - noma yiliphi isaladi yemifino enamafutha yemifino.