Ngaba ufuna ukulahlekelwa isisindo, kodwa ungakulungele ukunyamezela ukukhathazeka kokulamba? Mhlawumbi uthanda imenyu yeprotheni yokutya! Iquka ukusetyenziswa kweprotheni esebenzayo kunye nokunciphisa ukutya kwe-carbohydrate. Ayikho imfihlelo yokuba ivela kwi-carbohydrates eyenziwa ngumzimba wethu, kwaye xa ingekho, inkqubo yokuqhekeza i-fat fat stores iqala ngokunyanisekileyo. Kwiiveki ezimbalwa nje kwisidlo esinjalo, unako ukunciphisa ubunzima ngo-3-8 kilogram, kuxhomekeke kubukhulu bakho bokuqala.
Imenyu emva kokutya: iimpawu
Ukutya kwiprotheni ukulahleka kwesisindo akuchazi ngokucacileyo imenyu, kodwa unokuyenza lula ukuba uluhlu lwazo izitya ezinikezelweyo. Into ephambili kukuba sikwazi ukuyisebenzisa ngokuchanekileyo. Khumbula le mithetho elandelayo:
- Ngomhla kufuneka udle amaxesha angama-4-5 kwiindawo ezincinci.
- Kuze kube ngama-14: 00, unako ukufumana i-carbohydrate encinci (i-buckwheat porridge, isinkwa esimnyama, njl.).
- Emva kwe-14: 00, kuphela imifuno engekho-starchy ifanele ibe kwimenyu, okokuthi, ngaphandle kweetatate, ingqolowa, iimbotyi.
- Iintlobo ziyafumaneka kuphela ekuseni: ukhetho lwakho lube ngamaapulo, i-oranges, i-tangerines okanye i-grapefruits.
- Ukutya kwakho kwiprotheni kufuneka kube yi-fat-fat - akukho ngaphezu kwama-40-50 amagremu weenqatha ngemini (le calculator ingaqwalaselwa ngokubala kweekhalori, ezifumaneka lula kwi-intanethi).
- Ngomhla kubalulekile ukusela 2-2,5 ilitha zamanzi, i. 8-10 iiglasi zamanzi. Musa ukuyihoxisa lo mgaqo, ngaphandle koko ukutya kunokuba yingozi kwimpilo yezintso zakho!
Ukutya kweprotheni kunika umthwalo obalulekileyo kuwo wonke umzimba, kwaye ukuba unayo izifo ezingapheliyo, ngakumbi ezo zidibene neentso, kuyafaneleka ukuba ubone ugqirha ngaphambi kokuba uqale ukuzenza. Ngendlela, ukuba uthanda impilo, kufuneka ukwazi ukuba imenyu ephakanyisiweyo yokutya iprotheni ifanelekile kubadlali.
Ukutya kweprotheni: imenyu
Iprotheni (iprotheni) yokutya ineemenyu eyahlukileyo kakhulu, kwaye kunokwenzeka ukuba awuyi kukhululeka ngenxa yoku kutya. Imenyu yokutya esondeleyo ibonisa ukutya okucetyiswayo kwasekuseni, isidlo sasemini nesidlo sakusihlwa, kodwa kunokwenzeka ukutshintsha, umzekelo, enye inketho yokutya kwasemini kwabanye.
Ngoko, cinga imenyu yeprotheni yokutya kwiveki. Iintsuku ezine zokuqala kufuneka uhambelane kwimenyu echaziweyo, kwaye kwiintsuku ezi-3 ezilandelayo ungakhetha imenyu yanoma yimiphi imini ukuthanda kwakho.
Usuku olulodwa
- isidlo sakusasa - ikhofi kunye nobisi obisikizi okanye itiye ngaphandle kweshukela, irayisi kunye ne-squid okanye i-shrimp, isonka sezonka ezimnyama;
- lwesibini isidlo sakusasa - i-apula, itiye ngaphandle kweshukela;
- isidlo - isaladi yemifuno, indlebe, i-apula;
- Ukutya okusa phakathi kwentsasa - i-apula, i-yogurt engenamafutha;
- isidlo - isabelo se-fat-cottage shiese okanye i-yogurt.
Usuku lweBini
- isidlo sakusasa - ikhofi kunye nobisi obisikiweyo okanye itiye ngaphandle kweshukela, inxalenye ye-omelet evela kwiiprotheni;
- lwesibini isidlo sakusasa - i-apula, itiye ngaphandle kweshukela;
- isidlo - 100 g ye-veal veil, uhlobiso lwe-buckwheat;
- Ukutya okusa phakathi kwentsasa - i-apula, i-yogurt engenamafutha;
- isidlo - i-grapefruit kunye nesiqwenga sokubhaka kwi inkukhu.
Usuku Lwesithathu
- isidlo sakusasa - ikhofi kunye nobisi obisikizi okanye itiye ngaphandle kweshukela, i-yogurt engenamafutha, isonka sezonka ezimnyama;
- lwesibini isidlo sakusasa - i-apula, itiye ngaphandle kweshukela;
- isidlo - intlanzi egobileyo, imifuno egcotyiweyo ngaphandle kwamazambane;
- Ukutya okusa phakathi kwentsasa - i-apula, i-yogurt engenamafutha;
- isidlo - i-veal, ibhaka kwi-oven, ikholifulawa.
Usuku Lwezine
- isidlo sakusasa - ikhofi okanye itiye ngaphandle kweshukela, irayisi eneentlanzi ezilumkileyo, isonka sezonka ezimnyama;
- lwesibini isidlo sakusasa - i-apula, itiye ngaphandle kweshukela;
- Isaladi - isaladi yemifuno entshontsho, isifuba sebisi;
- Ukutya okusa phakathi kwentsasa - i-apula, i-yogurt engenamafutha;
- isidlo - isahlulo se-cottage cheese engenamafutha.
Imenyu yeeprotheyini zokutya ihlala iqulethe inani elincinci lokuhlobisa kunye nenxalenye efanelekileyo yenyama, inkukhu okanye intlanzi. Ngengqiqo yakho, unako, ngokufana nemenyu echaziweyo, uzenzele ukhetho olungcono kwiiveki ezimbini.