Abaninzi abafazi bazama ukunciphisa umzimba ngokutya, kodwa bahlala behluleka ngenxa yokuba abakwazi ukunamathela kwisondlo esiphantsi kwe-appetis ixesha elide. Ukukunceda kule meko, kuza izidlo ezinomsoco, ezenzelwe ukulahleka kwesisindo esiphuthumayo.
Ukutya okumnandi kwiintsuku ezi-3
Phakathi kwezidlo ezinomsoco ukulahleka ngokunyaniseka kwesisindo kwindawo ekhethekileyo ihlala yimizi yokutya ngokusekelwe kwinqanaba le-carbohydrates. Ukunciphisa ubunzima obuninzi kwi-protein yokutya kukhawuleza, kodwa ukuzinamathela ixesha elide kuneentsuku ezintathu kuyafunwa, kuba oku kunokuchaphazela kakhulu impilo yezintso.
Ukutya okubalulekileyo kunye nokutya okunomsocoko we- carbohydrates kukuthi awuyi kuhlupheka ngenxa yokutya - iiprotheni ukutya okunomsoco, ngaphandle koko, awukwazi ukulandela umxholo wekhaloriki. Nangona kunjalo, akufanele ukondle.
Isiseko sokutya kwiprotheni yokutya inyama, intlanzi, inkukhu, amaqanda. I-sausages ezivunyelwe, i-sausages, ukutya okusemathinini, i-mayonnaise, kodwa ukuba ufuna ukuhambelana nokutya okunempilo, kufuneka ishiyiwe. Ngokukhawuleza (ukuya kuma-300 amagremu ngosuku) ungadla i-zucchini, ukhukhamba, i-salads, imifino, i-bell pepper, i-cauliflower. Ukufika kuma-200 amagremu ngosuku livumelekile i-cottage cheese, i-tofu, i-shrimp, i-squid. Ukuvinjelwa - zonke iziqhamo, umgubo kunye ne-confectionery, ushukela.
Ukongeza kwiidlo zokugqiba ezipheleleyo, iidloki kunye nezidlo kwi-protein yesondlo yokutya, unako ukulungelelanisa ukutya okuninzi (ukusuka kwimveliso evunyelweyo). Ukusela isiselo - 2-2.5 ilitha amanzi ngosuku.
Ukutya okunomsoco kakhulu
Ukuba ukugatya okupheleleyo kwe-carbohydrates akunakwenzeka kuwe, zama ukuhambelana nokutya okuhlwaya kakhulu, okuncinci kweekhalori, ezinokugcinwa kwiintsuku ezingama-5-7. Nantsi imenyu yakhe esondeleyo:
- isidlo sakusasa - ikhofi ngaphandle kweshukela (inokwenziwa nge-sweetener carbohydrate), amaqanda amaqanda ama-2 okanye isanti yesiqhekeza esisisigxina kunye noshizi onzima, i-apula;
- isidlo sasemini - i-mbodi (iyakutshintshwa ngesaladi) kunye ne-100 g yemveliso ebilisiwe okanye intlanzi;
- i-snack yamasemini - tofu, brynza okanye feta kunoma yintoni na, ikhofi kunye noshukela esikhundleni;
- isidlo - iglasi ye yogurt okanye inyama ebilisiwe kunye nemifuno.