Ukunciphisa isisindo ngeveki ngumsebenzi wokwenene, kodwa xa unciphisa ubunzima njengoko ufuna, lo mbuzo. Oogqirha bancomela ukulahlekelwa isisindo esingaphezu kwe-1 kg ngeveki, kodwa oko akusifanelanga: izithintelo zeveki zeekhilogram, ekungabikho kwayo kuya kubonakala. Hayi, sidinga i kilogram ye-3-4, ubuncinane. Ngaba iyayinceda? Wena uyazi ukuba awunayo. Kodwa ukuba ufuna ngokwenene ..., ngoko-ke siza kukuxelela ngokugqithiseleyo zonke iziqulatho zezidlo zeveki.
Isidlo Sokutsha
Ingundoqo yesondlo seprotheni nganye ngeveki ngokuchanekileyo kwiprotheni , iziqhamo zemifuno kunye neemveliso ze-carbohydrate, kunye ne-carbohydrates, ngokwemvelo, ziya kuba zimbalwa-ukuya kwi-20 amagremu ngosuku. Umhla wakho kufuneka uhlulwe kwizidlo ezi-4. Ukutya kwasekuseni kufuneka kubanjwe ngaphaya kweeyure ezingama-2 emva kokuvuka, isidlo sakusihlwa - 20.00.
Ngethuba lesidlo sasekuseni, sidibanisa umkhiqizo weprotheni kunye ne-1 isivuno / imveliso yemifuno. Ukutya ngexesha leveki yokutya ukulahleka kwesisindo kuneeprotheni, imifuno kunye ne-carbohydrates. I-snack yeprotheni kunye ne-carbohydrates, kunye nesidlo seempilisi nemifuno.
Njengoko ubona, iiprotheyini yinxalenye ebalulekileyo yokutya okunjalo. Isizathu kukuba umzimba uchitha amandla amaninzi kwi-protein digestion. Ngaloo ndlela, sinyusela inkcitho yamandla kwaye sinciphisa ukufunyanwa kweekhalori zemihla ngemihla, okukhokelela ekulahlekeni kwesisindo.
Kefir yokutya
Ukutya kweveki yeeveki yintsikelelo yohlobo. Ewe, oqinileyo, ewe, emva kwe-kefir emininzi kwaye akafuni ukuva, kodwa ngubani na othi uya kusebenza? Kwiintsuku ezithandathu zokuqala zokutya, sisebenzisa i-1.5 ilitha ye-kefir nsuku zonke kwaye songeza enye imveliso ngosuku:
- iifatata ezibilisiwe - ama-5 amaqhosha.;
- inkukhu ephekiweyo - 100 g;
- inyama ephekiweyo - 100 g;
- imifuno neziqhamo - 0.5 kg;
- intlanzi ebilisiwe - 100 g.
Ngosuku lwesithandathu iimveliso azifakiwe, unokwandisa ukusetyenziswa kwe-kefir ukuya kwi-2 ilitha. Kwaye usuku lwesixhenxe lukhulula ngokupheleleyo ekuhlambuleni amanzi (1.5-2 ilitha).
Iimodeli zokutya
Ngaba ufuna ukugqiba umzimba wakho phezulu, kwaye ulinganise umzekelo ophezulu? Ewe, ukuba uneminyaka engama-20 ubudala kwaye ungayithathi impilo, ke oku
- 1 ilanga - 1 ilitha yobisi;
- Usuku lwesi-2 - 300 g ye-cottage cheese kunye ne-800 ml yejusi (akukho ishukela, akukho bhanana kunye namagilebhisi, kwaye ukuba imifuno - idosi inganyuswa);
- Usuku lwe-3 - 1 ilitha yamanzi amaminerari;
- 4 iintsuku ezine-4. abilisiwe kwiifomati, i-800 ml yejusi;
- 5 iintsuku ezi-5. iipulo;
- Iintsuku ezingama-6 - 200 g inyama ebilisiwe yamanqatha aphantsi, 800 ml ye juyisi;
- Usuku 7 - 1.5 ilitha ye-kefir.