I-"tafile ye-3" yokutya yenziwe ngumgqirha uPevzner, owakha izidlo kubantu abanezifo ezahlukahlukeneyo. Itafile yesithathu yenzelwe ngokukhethekileyo abo bafumana isifo sesibilini, ukugqitywa kunye nokucetyiswa ukunyuka komzimba okanye ngaphandle kwayo.
Iimpawu zokutya "itafile ye-3"
Injongo ephambili yokutya okunjalo kukubuyisela imisebenzi yemvelo yamathumbu kunye neenkqubo zokuxilisa kule ndawo. Ukwenza oku, inkqubo yokutya iquka zonke iimveliso eziphucula i-peristalsis kwaye zikhuthaza ukuhlanjululwa kwamathumbu - ikakhulu imifuno, iziqhamo , isonka, okusanhlamvu kunye nemveliso yobisi emuncu. Into ebalulekileyo yesibini yokutya kukukhutshwa kokutya okuphazamisa iinkqubo zokuvumba nokunyusa emathunjini.
Kuphela kufuneka ukuba ifake phakathi kokutya ukuya kuma-100 g weprotheni, ukuya kwi-90 g yamafutha kunye no-400 g wee-carbohydrates, enika ixabiso lekharoriki engama-3000 kcal. Ngomhla kubalulekile ukuba ungadli ngaphezu kwe-15 g yetyuwa kwaye uphuze ubuncinane i-1.5 litres zamanzi. Thatha amaxesha ama-4-6 ngemini kwiincinci ezincinci, kwaye, ekuseni kuqala ngobuninzi bamanzi, kwaye ngokuhlwa kuphelile nge yogurt.
Imenyu yokutya "Itafile 3"
Ukutya rhoqo kunikwa kunye nezitya ezichotshoziweyo, ngokulula ukutya. Ukuba sicinga ukutya okuqhelekileyo, kuya kuba yinto enje:
- Ukutya kwasekuseni: isaladi yemifuno kunye nebhotela, amaqanda aqhekezayo okanye i-cereal, itiye.
- Isidlo sasekuseni sesibini: i-apula okanye ipayari.
- Ukutya: isobho semifuno kunye ne-ukhilimu omuncu, inyama yenkomo ebilisiwe kunye neebhunge eziphekiweyo.
- Ukutya isidlo: Imifuno yeklabishi yemifuno, i-curd casserole, itiye.
- Ngaphambi kokulala: kefir.
Kubalulekile ukuba uqaphele ukuba ukutya "inombolo yesithathu" kubantwana kunye nabantu abadala. Kubalulekile ukongeza ukutya okuninzi kunokwenzeka ekudleni kwaye ungabandakanyi ukonakalisa.
Det Pevzner "itafile ye-3"
Ukuze imenyu ibe yinto ehlukeneyo kwaye imnandi, i-Pevsner inikezele uluhlu olukhulu lwezitya kunye nokutya okuyamkelekayo okutya okunjalo:
- angabi ngaphezu kwama-2 amaqanda ngosuku - elityilisiweyo-abilisiwe okanye ngesimo se-omelet yomqhubi;
- i-buckwheat, ikolweni, i-yachka emanzini kunye nokongezwa kobisi;
- imifuno yonke ngaphandle kweetatate, i-radishes, i-radishes, i-turnips, i-anyanisi kunye nama-mushroom;
- Iisobho ngeesityalo ezinobuthakathaka okanye i-pearl yebhali;
- Ingqolowa yesibini yengqolowa evela kumgubo opheleleyo, iyakwamkeleka kunye ne-cereal okanye rye (ngokunyamezela);
- ikhukhi engeyingozi okanye i-biscuit eyomileyo;
- iintlobo ezincinane zeoli, intlanzi kunye neenkukhu - inkukhu, i-turkey, inyama yenkomo, i-pollock, njl. (ubilisiwe okanye ubhaka);
- Zonke iziphuzo zobisi ezimanzi, i-cottage cheese etsha kunye nezitya kuyo, ishizi eluhlaza, ukhilimu omuncu;
- iziqhamo ezintsha, izithelo ezomileyo .
Ukuphelisa ukutya konke okwandisa i-fat, spiciness, ubumnandi okanye i-gluten: umzekelo, ukupheka, inyama kunye neentlanzi, ukutya okutshaya, zonke izitya ezicobileyo, i-tsokolate kunye nemveliso ye-cream, itiye eqinile kunye nekhofi, izilwanyana kunye nokupheka kwamafutha.