Amantombazana amaninzi awela isonka esivela kwisidlo sokutya, kodwa oku akusoloko kuyimfuneko. Kubathandi be-ingqolowa okanye isinkwa se-bran, kukho ukutya okumangalisayo. Okokuqala, isinkwa esinjalo sizele i-carbohydrates enzima kunye ne-satiates ngokukhawuleza, okwesibini, umzimba ukhulula i-hormone yoluvuyo kuwo, okunciphisa ukutya kunye nokulangazelela amnandi kunye namafutha. Iveki kwisondlo esinjalo unokulahlekelwa isisindo ngo-2-3 kilogram.
Ukutya kwezonka - zeziphi iintlobo zesonka okufanele ndizisebenzise?
Isonka sobunzima, omnyama, isonka se-loss loss weight - ngubani omele ukhethe? Ubuninzi-obuninzi bubuninzi, obunzima ukuwufumana. Esi sinkwa sinempawu ezikhethekileyo - sichaphazela impilo yesigxina sonke sesisu kunye nokulawula isimo sengqondo. Ukongezelela, esinye isiqendu sinama-calitha angama-35-45 kuphela.
Into ephambili ukuba ukutya kwakho akufanele kuqulethe iigwele, isonka esimhlophe, i-buns. Kodwa isonka kunye nomnxeba wokulahlekelwa kwesisindo kuhle kakhulu kwaye ngamanye amaxesha kunokuthi kubekho amaxesha atshintshe izityalo ezipheleleyo. Sebenzisa iintlobo ezahlukeneyo ekudleni ukwenzela ukuba ingcamango ingakhathazeki.
Isonka sokulahlekelwa kwesisindo: ukutya kwansuku zonke
Ukuze sikwenze kube lula ukuhamba ngendlela evumelekileyo, sincoma ukuba uzifundele ngemenyu yesampuli ngosuku ngalunye:
- Isidlo sakusasa : ii-2 eziqhekeza isonka sokutya esineqhekeza kunye noqweqwe oluncinane lwe-soy cheese (tofu).
- Isidlo sasekuseni sesibini : 1 isonka esincinci sesonka esipheleleyo, i-apula enomnandi neyomuncu.
- Ixesha lesidlo : ii-2 zeesonka, isobho semifuno kunye ne-1/4 yebele yenkukhu.
- I-Snack : 1 isonka sesonka ngesincinci esincinci se-avocado okanye ushizi.
- Ukutya isidlo : ii-2 zeesonka zesonka, isaladi yeetamatati, iklabishi kunye namakhukhamba.
Inyosi yenkukhu ingathatyathwa yintlanzi engekho-mafutha, isobho sinokulungiswa kwimifuno eyahlukileyo, kwaye isaladi yokutya idla ngamanye amaxesha inokuthi ithathelwe indawo kunye ne-stew yeklabishi.
Iintlobo kunye neqhinga lokutya kwesonka
Ukutya okunjalo okunzima kunemiba emininzi enokuyenza ibe lula kwaye kulula, ngakumbi xa kuthelekiswa neenkqubo ezizinzileyo zokutya:
- awudingi ukuyeka ama-carbohydrate, oko kuthetha ukuba uhlale ugcwele amandla;
- phantse akukho mfuneko yokupheka ukutya;
- akukho mfuneko yokubala iekhalori;
- iimveliso zilula, zifikeleleke kwaye zingabizi.
Ukutya kwesonka kunokugqalwa ngaphezu kweveki, kodwa ubuninzi beentsuku ezili-10. Oku kutya kukungalingani, kwaye kulusebenzise ngakumbi ukusebenzisa iivithamini ngokufanayo. Iingxaki nazo kukuba bonke abantu abanokuhlala phantsi kokutya okunjalo, kuba isinkwa sesonka esilukhuni kunzima ukuyifumana xa kuthengiswa, kungekhona wonke umntu oyithandayo, kwaye kubaluleke kakhulu - le menyu iya kufumana ngosuku lwesibini.