Ingundoqo yesondlo ichazwe ngokucacileyo egameni ngokwayo - ukutshintshwa kokutya kwamaprotheni kunye nemifuno. Iprotheni yokutya imifuno ngenxa yokuba awudingi ukuzityhafa ngokulamba indlala kunye nezitya zokutya ezithandekayo, ukongeza, ukutya ngokwayo kunemihluko eninzi eyenzelwe ukulahleka kwesisindo kwiintsuku ezimashumi mabini.
Iimveliso ezingavumelekanga
Ngexesha leprotheni yokutya ukulahleka kwesisindo kufuneka ukhiphe zonke ukutya okunamafutha, imifuno yemifino, umgubo kunye nocoko (oku kunye ne-hedgehog kuyaqondakala). Makhe sihlale kwiinkcukacha ezingavumelekanga:
- Imifuno nezityalo eziqukethe isitashi kunye neziqhamo - iibhereet , iitapile, izaqathe, iidiliya, i-melon, i-apricot kunye neebhanana;
- naziphi na ukutya;
- imbotyi;
- inyama etyebileyo inyama;
- iimveliso kunye nokusila;
- iimveliso ezigqityiweyo.
Ukutya akukhona nje ukulahlekelwa ubunzima, kodwa ukuhlambulula nokuphucula umzimba. Ngexesha lokutya, unethuba lokuziqhelanisa nokutya okunempilo, kwaye ukhohlwe ngonaphakade malunga nokutya okunjalo njengokutya okukhawulezileyo nokutya okulula.
Kwenzeke ukuba ininzi kuthi isetyenziswe, kwaye ayikwazi ukuhlala, ngaphandle kweetatata. Hayi, kuba ixesha lokutya kubalulekile ukwenza ngaphandle kwalo. Emva kokutya, unelungelo elipheleleyo lokubuyisela imifuno neziqhamo kwi-starch yakho, umzekelo, tshintshela kumazambane ezityiweyo ngendlela efanayo.
Ndingenza ntoni?
Okokuqala, ukutya okusekelwe kwiiprotheyini kunye nemifuno kufuneka kuqulethe imifuno kunye nemifuno:
- isitshalo seqanda;
- zucchini;
- ukhukhamba;
- pepper;
- iklabishi emhlophe kunye nemibala;
- isilimo;
- utamatisi.
Ngethuba lokutya, awukwazi ukuwadla kuphela ekugqibeleni, kodwa nakwindlela ephekiweyo, ebhakabhile neyobilisiwe.
Ukongeza, imenyu yakho kufuneka ibe ne:
- nayiphi na intlanzi;
- iintaka ezingenazo isikhumba;
- i fungi;
- I-fat fat fat in the form or boiled form.
Eziziphuzo zanconywa iitayi zeengcambu, itiye eluhlaza -, ngaphandle koko, ngaphandle kweshukela, kodwa ngamanye amaxesha unokongeza ubusi.
Imenyu
Nantsi umzekelo wemenyu yokutya kwiprotheni iintsuku ezingama-20.
Iintsuku: 1, 2, 7
Ngexesha leentsuku udla isonka esisuka kwizonka ezimnyama, i-kefir ye-fat-fat (1-1,5 l) ivumelekile ukusela isantya yamatamatisi.
Iintsuku: 3, 4, 8, 9
- isidlo sasekuseni: inyama ebilisiwe (100 g) okanye 2 amaqanda aphekiweyo;
- ngesidlo sasemini: umsila ophantsi we-inkukhu okanye inyama yenkomo kunye ne-150 g yenkukhu ebilisiwe ngaphandle kwesikhumba;
- isidlo: 200 g ye-fat-cottage cheese kunye ne-200 ml ye-fat kefir ephantsi.
Imihla: 5, 6, 10
Le mihla kufuneka udle imifuno: i-fresh, i-steamed, ibilisiwe okanye ifakwe.
Emva komhla we-10, umjikelezo uphinda. Qaphela, awukwazi ukutshintsha umyalelo weentsuku ngokwakho ukuqonda. Imenyu yenziwe ilandele i-protein ye-vegetation alternation. Kwiintsuku ezingamashumi amabini unokulahlekelwa kwi-10 kg yesisindo.
Ukutya okufutshane
Kukho ukutshintsha kwentsuku yokutya kwemifuno, iiprotheni zamalanga ezihlala kwimihla enye ukuya kwezine. Kule meko, yonke imihla uya kulahlekelwa ukuya kwii kilogram.
Ngethuba le khetho, uya kufaka ezinye iiprotheni kunye nemifuno kwimihla enye.
Ukutya kwasekuseni, uphuza i-kefir ephantsi-250 ml. Kwesidlo sakusasa sesibini - kwakhona i-kefir kodwa nge-100 g ye-cottage cheese.
Ukutya kwasemini, udla imifuno - isaladi yemifuno kunye nesobho semifuno.
Ukutya, ukutya okunamafutha atyilisiweyo, imifuno (ebhakayiweyo, emitsha okanye ebilisiwe), kunye nomhluzi wenyuka.
Umxhasi
Ingundoqo yesondlo - ingabandakanyi i-carbohydrates, kwaye iqalise inkqubo yokutshisa amafutha, ukuhlukana kwe-pre-glycogen. Ngenxa yoko, oku kutya kwaye ayinayo imveliso ye-starch. Nangona kunjalo, ngenxa yolu hlobo oluqinileyo, i-metabolism ingabandezeleka: ngokungahlali ixesha elide lwe-carbohydrates, zonke iinkqubo zomzimba ziyaqala ukucotha, i-fat will be stored in reserve in cost of the requirements.
Ngokusekelwe kulo, oku kukutya akulinganisi kwaye akukhuthazwa ukuba kusetyenziswe ixesha elide. Iprotheni yokutya imifuno ingaba yinto efanelekileyo yokukhulula umhla okanye ukutya okufutshane, kodwa ayikho indlela yokuphila.