Iidlo eziphumelelayo zokulahlekelwa kwesisindo nokuhlanjululwa - I-TOP yeyona nto ibhetele

Ingxaki yesisindo esithinteleyo ifanelekileyo, ngoko kuyafaneleka ukuba kukho ininzi enkulu yokutya okuhlukileyo. Uninzi lwazo aluyize, kwaye ezinye ziyingozi, ngoko ke ukukhethwa kwendlela yokulahleka kwesisindo kufuneka kuthethwe ngenyameko, ngokuqwalasela iimpawu zomntu ngamnye.

Phezulu kwezidlo ezifanelekileyo

Indlela efanayo yokondla abantu ababini bangenza ngokungafaniyo, kwaye omnye uya kulahla, kwaye enye ayiyi kuyenza. Ngombulelo kwiinkalo ezininzi kunye nokuhlola, kwakunokwenzeka ukunikezela kwisistim esipheleleyo sesondlo sokulahleka kwesisindo esiphuthumayo , esifanelekileyo kwinani elikhulu labantu. Inkqubo nganye ineempawu zayo kunye nemithetho, ukugcinwa kwayo okunika umphumo.

Ukutya okukhawulezayo nokusebenzayo kwimifuno

Ukunciphisa ubunzima, ukuhlambulula amathumbu ama-slags kunye nokuyizalisa ngezondlo, kuyacetyiswa ukuba uhambelane nokutya kwemifuno. Kuyimfuneko ukuyigcina ubuncinane inyanga kwaye ngeli xesha kuya kwenzeka ukuba ulahlekelwe ngu-5-6 kg. Ukuba uziva ungakhululekile, ke le ndlela yokulahlekelwa isisindo kufuneka ishiyiwe. Ukutya okungezantsi kunye nokusebenza kakuhle kokulahlekelwa isisindo kuthetha ukunamathela kwimigaqo-siseko yokutya.

1. Ngomhla kubalulekile ukutya ubuncinane i-1.5 kg yemifuno kwifom eluhlaza, kwaye unikwe ukutshisa unyango.
2. Kungcono ukushiya ngokupheleleyo imifuno enesitashi, kakuhle okanye ubuncinci.
3. Iidlo ezifanelekileyo kwimifuno kufuneka zibandakanye iziqhamo ezininzi zombala oluhlaza.
4. Thatha i-fractional food, ukuze ungagcini umonakalo kwaye ugweme indlala.
5. Qinisekisa ukuba uhambelane nolawulo lokusela, usela i-1.5-2 liter zamanzi ngosuku.
6. Kuvumelekile ukuba ungeze isonka esincinci se-rye, izithelo ezimuncu, imifuno kunye nemveliso yamabisi amancinci angancinci.

Iproteinyini efanelekileyo kakhulu yokutya

Abaninzi bezondlo bacebisa abantu ukuba baphuphe ngokukhawuleza kule ndlela. Kubaluleke kakhulu kulabo bahlala besenza umzimba. Ukulahlekelwa kwesisindo kubangelwa ukungcola kweenqatha, ezisetyenziselwa endaweni yokutya kwe-carbohydrate. Enye into ukulahla ukwanda kwamanzi. Ukutya kwiprotheyini eyenzayo kwenza kube lula ukulahlekelwa kwi-3-5 kg ​​ngeveki. Kukho imigaqo ebalulekileyo yale ndlela yokulahleka kwesisindo, ekufuneka iqwalaselwe ngokuqinisekileyo.

1. Xa ukutya ukutya kunokwenzeka, ukukhulelwa komzimba kunokwenzeka, ngoko kuyimfuneko ukusela 1-2 ilitha amanzi ngosuku.
2. Ixabiso le-calorific yansuku zonke akumele libe ngaphezu kwe-1200 kcal.
3. Thatha ukutya okuncinane kathathu ngosuku. Ukutya isidlo kufuneka kube ngama-3-4 iiyure ngaphambi kokulala.
4. Imveliso evumelekileyo: intlanzi, ivenkile zasemanzini, inyama ephantsi kweoli, iimveliso zobisi kunye namhlophe abamhlophe. Unokutya izithelo ezimuncu kunye nemifuno eluhlaza. Kwisiqingatha sokuqala sosuku ungadla i-porridge, kodwa ingabi ngaphezu kwezi-6 iipuni.

Ukutya okuluncedo kwe-buckwheat

Enye yeendlela ezilula, kodwa ezisebenzayo zokulahleka kwesisindo. I-buckwheat porridge yinto ekhethekileyo ehlambulula umzimba wee-toxins, iyanelisa ilambile kunye nezizaliso ngezixhobo ezincedo. Oku akusiyo ukutya okulambileyo, kodwa ukondla okusebenzayo, njengoko umvakalelo wokunyamezela uqhubeka ixesha elide kwaye akukho nto enokwenzeka. Akukho zithintelo ekusebenziseni i-buckwheat, kwaye ivumelekile ukusela i-kefir, ikhofi kunye ne-tea ngaphandle kweshukela kunye namanzi. Isixa semali esili-1.5 ilitha. Kusadingeka uthathe amalungiselelo e-multivitamin.

Kubalulekile ukulungiselela ngokufanelekileyo i-porridge kunye nokulungele ukuyihambisa ebusuku: 1 tbsp. ukutya okutya kuthathwa 3 tbsp. amanzi abilayo. Shiya yonke into kwi-thermo okanye ifakwe ngelawula ebusuku. Iityuwa kunye neoli zivunyelwe ukusebenzisa. Ukuba ngethuba lokugcinwa kokutya okusebenzayo kuya kuba lubuthathaka kwaye buhlungu ngexesha lokuzivocavoca, ngoko uvumelekile ukuba ungeze ityuwa encinane kwi-porridge. Buyela kwisidlo esiqhelekileyo ngokuchanekileyo, ukongeza iimveliso kwimenyu ngokukhawuleza.

Ukutya okunempumelelo kwe-kefir

Imveliso yobisi yesondlo ifakwe uluhlu lweyona nto inenzuzo kumzimba. I-Kefir iphucula imetabolism kwaye ibeka ngokuqhelekileyo ukugonya. Kukho i-calcium kulolu liselo, oluqhuba ngamandla umbane kunye nezinye izinto ezincedo. Kukho iintlobo ezahlukeneyo zokutya kwi-kefir, oku kuthetha ukudibanisa isiselo kunye nezinye iimveliso.

1. Kefir-apple . Ukutya kwansuku zonke kubandakanya i-1 litre ye-kefir 1.5 g yamaapulo kwaye kukulungele ukukhetha iintlobo eziluhlaza. Ukutya kuyimfuneko phantsi kwesi sikimu: i-apula kunye nesiqingatha seyure ye-1 tbsp. kefir.
2. Iqela le-kefir lokutya . Ukutya okuphumelelayo kokunciphisa isisu kunye namacandelo kuthatha iveki. Ungadla malunga ne-1 kg ye-oatmeal kwaye uphuze i-kefir kunye nemveliso eyahlukeneyo.

Ukutya okuselayo

Ukuba unqabile ukutya okuqinileyo, unako ukunciphisa umzimba, uhlambulule umzimba kwaye uphucule impilo yonke. Unako ukusela i-fat-fat broths kunye nemveliso yobisi obomonde, i-jelly, i-juice zendalo, i-tea, i-compote, i-smoothies, isobho-puree namanzi. Iziyobisi ezinxilisayo kunye neziyobisi zinqatshelwe. Ukutya okunzima okunzima akufanele kuthathe ixesha elide kuneenyanga. Kukho iindlela ezimbini: ukusetyenziswa kweziphuzo ezahlukileyo ngexesha lomhla okanye omnye, kodwa ke yonke imihla isetyenziswe.

Ukutya kunye ne-broccoli ukwenzela ukulahleka kobunzima

Iklabishi iyimveliso ebalulekileyo kunye neyokutya, ezininzi iindlela zokulahlekelwa ubunzima ziquka uluhlu lweemveliso ezivunyelweyo. Ukutya kwe-broccoli kusebenza kakuhle. I-Broccoli enye yeyona ndlela yokutya ephantsi kweekhalori, enezinto ezincedo. I-Fiber inceda ukwanelisa indlala ixesha elide, kwaye lihlambulula umzimba. Ukutya okutsha kusebenza kakuhle kuba umntu unokuzimela ngokuzimela ngokutya, egxile kwimimiselo.

1. Izinketho zesidlo sasekuseni : i-broccoli abilisiwe kunye netiyi ehlaza / iklabishi yekhabishi kunye nepelepele.
2. Izinketho zesidlo sasemini : i-flet fillet, umhluzi kunye ne-broccoli ebilisiwe / imifuno yemifuno kunye neklabishi kunye netamatato.
3. Izinketho zokutya : i-broccoli, i-grapefruit kunye netiyi / iklabishi ephekiweyo, utamatisi kunye nejisi yetamatisi.

Imenyu yokutya kweentsuku ezilishumi kwi-broccoli:

Ukutya okunempilo kakhulu kwihlabathi

Izondlo kwihlabathi lonke livuma ukuba indlela efanelekileyo yokulahlekelwa isisindo, okukuvumela ukuba ulahlekelwe isisindo ngaphandle kokulimala kwimpilo - isondlo esifanelekileyo. Gcina kuyo ngexesha lobomi, ngoko akudingeki ukwesaba ukuba i-kilos iza kubuya kwakhona. Kukho imigaqo-siseko ye-dietetics, eya kukuvumela ukuba uvuselele ngokufanelekileyo ukutya:

1. Imveliso ephambili yemenyu enempilo imifuno kunye neziqhamo, eziqulethe izinto ezininzi ezincedo. Ungakhethi izityalo zekhalori eziphezulu.
2. Phuza amanzi amaninzi, okubaluleke kakhulu kwinkqubo yokugaya inyama kunye nesetabolism. Umthamo ophezulu u-1.5-2 ilitha.
3. Ukutya okusebenzayo ngokuthe tye ukulahleka kwesisindo kubandakanya ukugatya i-carbohydrates elula. I-sweet, buns, i-sausages, i-pickles, konke akuvumelekile.
4. Isidlo sakusasa sisidlo esisinyanzelo kwaye kukulungele ukukhetha ukotya. Siyabulela kwi-carbohydrates enzima, unokufumana amandla ngosuku kwaye ulambe indlala ixesha elide.
5. Ukutya kufuneka kuhlulwe, oko kukuthi, ngaphezu kwezinto ezisisiseko zokutya ozidingayo ukongeza ukutya okubini.
6. Ukutya kufuneka kuguquke kwaye oku akufanele kube yinkinga, kuba kukho inani elikhulu lokupheka kwiimveliso ezivumelekileyo kunye ezifanelekileyo.

Izidlo ezithethwayo zisebenza kakhulu ekhaya, kodwa kuphela xa ulandela yonke imithetho. Kubalulekile ukukhetha indlela yokulahleka kwesisindo, ngokugxininisa kwiintetho zakho kunye nokuphendula komzimba. Qaphela ukuba ukutya okuninzi, ngaphandle kwesondlo esifanelekileyo, kunokuchasene. Ukuze ugcine iziphumo eziphunyeziweyo, kufuneka ubuyele ngokufanelekileyo kwimenyu eqhelekileyo.