Ukutya kwe-BUCCH kusekelwe ekutshintsheni kwiprotheni kunye neentsuku ze-carbohydrate, ezinceda ukunyanzela umzimba ukuba uyingxenye kunye neendawo ezigciniweyo zeoli. Le ndlela yokulahlekelwa isisindo ifana nezinto ezininzi ongeke ube nazo ukuzinyamelela ngokukodwa kwisondlo kunye nokulamba. Inzuzo yokutya kukuba imenyu yesonto ingenziwa ngokuzimela, ingqalelo imigaqo eyintloko kunye nezinto ezikhethiweyo. Qhubeka ulahlekelwa isisindo ngale ndlela ingafikelela kwiiveki ezine.
Imigaqo yokwakha imenyu ekudleni
Le ndlela yokulahlekelwa kwesisindo isekelwe ekutshintsheni iintsuku ezine, kwaye nganye inenjongo yayo. Kwiintsuku ezimbini zokuqala, kufuneka udle ukutya kwiprotheyini ebalulekileyo kwiisisu zomzimba. Ukuqinisekisa ubomi njengomthombo wamandla, umzimba uya kusebenzisa i-nakolennym kunye ne-glycogen. Ngomso olulandelayo kwimenyu yokutya i-BEACH yamantombazana i-carbohydrate, injongo yayo kukuzalisa indawo yokugcina iglycogen. Siyabulela oku, umzimba awunako uxinzelelo kwaye uyaqhubeka ukusebenza kulawulo lwangaphambili. Usuku lwesine lithetha ukutya zombini iprotheni kunye nokutya kwe-carbohydrate, okusivumela ukuba siqonde inkqubo yeendlela zokuxilisa. Emva koko, kufuneka uphinde uphinde wenze yonke into yokuqala. Elinye iphuzu elibalulekileyo kwimenyu yokutya epheleleyo yi-BEACH - akudingeki ukuba uzithintele ekudleni, gcina umgangatho wansuku zonke we-1200 kcal. Ukuze ufumane umphumo omuhle kakhulu kufuneka usebenzise rhoqo.
Xa wenza imenyu, cinga ukuba kwimihla yamaprotheni inani lemveliso yeprotheni efunekayo kufuneka libe yi-2 kg nganye kilogram yesisindo, kunye nee-carbohydrate iintsuku ezili-1 kg. Ngokuphathelele i-carbohydrates, abanokunyanzelwa, kodwa bafumana izithelo , imifuno, okusanhlamvu, okusanhlamvu kunye nezinye ukutya ezizityebi kwi-carbohydrate enzima. Makhe sicinge ngomzekelo wemenyu yeveki ye-BEACH yokutya kwamantombazana.
Kwimihla yamaprotheni:
- Ukutya kwasekuseni : amaqanda athile abilisiwe, utamatisi kunye neyeyi.
- I-Snack : 150 g ye-low-fat cottage cheese okanye i-protein ye-cocktail.
- Ukutya : i-100 g yefletlet ephekiweyo kunye ne-150 g yemifuno ehlanjisiweyo.
- Ukutya isidlo : 150 amagremu eentlanzi (i-nyama ephilileyo) kunye ne-kefir.
Imini ye-carbohydrate:
- Ukutya kwasekuseni : 250 amagremu e-oatmeal, ephekwe ngobisi oluncinci be-fat, kunye nebhanana.
- I-snack : i-apula okanye i-orange.
- Ukutya : 125 iigremu zeentlanzi ezinamanzi, 150 amagremu elayisi kunye nokugqoka utamatato, isaladi yamakhukhamba kunye nemifuno, kunye nokugqoka, ioli.
- Ukutya isidlo : 200 g iklabishi okanye isaladi yesaladi kunye ne-1 tbsp. kefir.
Ukutya okuxubekileyo:
- Ukutya kwasekuseni : 250 g ye-oatmeal (buckwheat) ipharari, amaqanda athile kunye neyeyi.
- I-Snack : 1 tbsp. i-kefir kunye nesiqwenga sesonka sesonka kunye noshizi.
- Ukutya : i-100 gram yefletlet ephekiweyo kunye ne-150 grams yerayisi kunye nemifuno.
- Ukutya isidlo : 150 g ye-cottage cheese kunye ne-100 g ye-squid ephekiweyo nge-ukhilimu omuncu.