Kwixesha elifudumeleyo lincomela ubuninzi bemifuno, engabalulekanga kuphela kwimpilo, kodwa nangomfanekiso. Isisombululo esihle kakhulu siya kuba yimifuno yokutya yemifuno, eneentlobo ezininzi zeenzuzo. Kukho iinketho ezininzi ezincike ekuhlanganisweni kwemifuno kunye nezinye iimveliso.
Ukutya okunomsoco wokulahleka kwesisindo
Ukuze ungathandabuzeki ukuphumelela kwindlela evezwe ngayo yokulahlekelwa ubunzima, kufuneka ufunde ngezibonelelo ezikhoyo:
- Ukutya kwimifuno ayilambile, ngoko unokudla ngokutya ngaphandle kokufumana iipounds.
- Ukubunjwa kwemifuno kuncinci kumanqatha, kwaye le ngenye yeemeko eziphambili zokulahleka kwesisindo. Ukongeza, kunceda ukunciphisa umngcipheko wokuphuhlisa iingxaki ezinxulumene nentliziyo kunye nemithambo yegazi.
- Kwiimifuno, i-fiber eninzi, ehlambulula umzimba kwaye iyaqhelanisa ukugaya.
- Imifuno izinzisa imetabolism, ebalulekileyo ekulahlekeni kwesisindo.
Kukho imimiselo yemithetho esetyenziswa kuyo nayiphi na uhlobo lokutya kwemifuno:
- Kunconywa ukuba uhambelane nokutya okuxubekileyo, oko kukuthi, uhleli etafileni ama-5-6 ngamaxesha. Siyabulela oku, kuya kubakho ukugcina isetabolism kwaye singabi njala.
- Musa ukutya ukutya, ngokukodwa usebenzisa ioli, njengoko kubhubhisa inani elikhulu lezondlo kwaye lenze ukutya kube yingozi kumfanekiso.
- Kubalulekile ukusela amanzi amaninzi, ngoko ke, umthamo wemihla ngemihla i-2 litres.
- Ngethuba lokupheka, kungcono ukunqaba okanye ubuncinane ukunciphisa inani leetyuwa kunye noshukela olusetyenziswayo.
- Ukufezekisa iziphumo ezilungileyo, kucetyiswa kungekuphela kokulandela ukutya, kodwa nokudlala imidlalo. Ukugcina iziphumo, kufuneka uqhubeke kwi-PP kamva.
Ukutya kweprotheyini-yemifuno
Indlela eyaziwayo kakhulu yokulahlekelwa ubunzima, edibanisa imifuno kunye nemveliso yamaprotheni enempilo. Kukho iindlela ezahlukeneyo zokutya okunjalo, umzekelo, unokuxuba ukutya okuvunyelwe kwisitya esinye okanye uzidle ngokwahlukileyo, konke kuxhomekeke kwizinto ozikhethayo. Ukutya kweprotheyini-imifuno yokulahleka kwesisindo kuthetha ukusetyenziswa kwe-1200 kcal ngosuku. Kucetyiswa ukuba uyigcine iveki, kodwa ukuba ufuna, unokwandisa ixesha. Imenyu yemihla ngemihla ifanele ifake:
- inyama enomzimba (inkukhu, umvundla kunye ne-veal) - 150-200 g;
- intlanzi - 250 g;
- Imifuno eluhlaza okanye ephekwe - 600-700 g;
- iintlobo zeziqhamo ezingapheliyo-400-500 g;
- amantongomane - 20 g;
- iimveliso zobisi ezinomuncu - 200 g.
Ukutya kunye nemifuno yokutya
Ngokutya okunye, unokudibanisa imifuno yakho kunye neziqhamo zakho, kodwa ukufumana iziphumo ezilungileyo, kungcono ukukhuphela iifatata, iibhanana, iidiliya kunye nezinye izithelo ezinamatheko kunye nezitashi. Ukutya kwiimifuno neziqhamo kukuvumela ukusetyenziswa kokutya okutsha kunye nokuphekwe, ngoko uyakubhaka, ubilise, ususe kwaye upheke. Ebusika, iziqhamo zinokudliwa ngesimo esomileyo, kodwa kuphela kwixabiso elincinci, kuba zinenani eliphezulu le-caloric. Ukutya okunomsoco wokulahleka kwesisindo, imenyu yezinto ezingenziwa ngokuzimela, ingajonga ngathi:
- isidlo sasekuseni : isaladi yesithelo kunye ne yogurt ephantsi-mafutha kunye neyeyi;
- i-snack : ambalwa ukhukhamba amasha;
- sasemini : imifuno eluhlaza;
- I-snack : i-pepper e-sweet;
- Ukutya isidlo : isaladi yemifuno kunye nebhotela okanye ijusi lemon .
Ukutya kweBhakkwheat kunye neZityalo
Indlela eyaziwayo kakhulu yokulahlekelwa ubunzima kulabo abafuna ukunciphisa ubunzima kwaye bangabi njala. Ungayigcina iveki, kwaye ngenyanga uyakuphinda yonke into. Ukutya kwi-buckwheat kunye nemifuno kunceda ukucoca umzimba kakuhle. Sebenzisa le migaqo elandelayo yokulahlekelwa ubunzima:
- Iintsuku ezimbini zokuqala zivunyelwe ukuba zidle kuphela i-buckwheat, ekufuneka iqhutywe ngamanzi abilayo. Ungayiphuza itiye eluhlaza.
- Imenyu yeentsuku ezimbini ezilandelayo zivumelekile ukuba zibandakanye imifuno: izaqathe, iibhotile, ii-eggplants, iklabishi kunye nesilimo esidliwayo esinamagatsha anamanzi. Unokongeza imifino kwisidlo semifuno.
- Ekudleni kweentsuku ezimbini ezizayo, wongeza i-200 gram yeetatayi, ukhukhamba kunye nomsila.
- Usuku lwesixhenxe lwesondlo luvumela ukusetyenziswa kwemifuno ehlukeneyo kunye ne-cereal.
Ukutya kwebele yenkukhu kunye nemifuno
Enye yezona zininzi zixhobo zenyama yokutya yinkomo yenkukhu, okumele ilungiswe ngokupasa. Ukutya kwenyama kunye nemifuno kubonisa ukuthintela kwiikhalori, ngoko, ngosuku, awukwazi ngaphezu kwe-1200 kcal, kunye neeyunithi eziyi-600 ezibelwe isifuba, kunye nezinye iimifuno ozikhethayo. Imifuno ingadliwa yintsha, iyakutywa, iqhutywe kwaye ifakwe. Ngexesha lokulungiselelwa kwenyama, sebenzisa iziqholo ezahlukeneyo kunye namasiksi, kodwa apha inani leetyuwa kufuneka linciphise.
Ukutya kwisobho semifuno
Ukusebenza kwale ndlela yokulahlekelwa ubunzima kusekelwe kwimpembelelo yekhalori engalunganga, oko kukuthi, umzimba uya kuchitha amandla amaninzi ekudleni ukutya kunokuba uya kufumana kuwo. Ukutya kwisobho semifuno yokulahleka kwesisindo kuvumela ukusebenzisa iikhosi zokuqala kunanoma kukuphi.
- Ukutshisa ama-deposits deposits, kucetyiswa ukuba ufake iklabishi kunye neziqholo kwi-recip isiphumo esinika umphumo wokufudumala.
- Ukuthintela ukuthunyelwa kwamafutha, unokwenza isobho ngeeperesi, iinqathi kunye namaapulo.
- Faka phakathi zokupheka naluphi na uhlobo lweklabishi, utamatisi, isilimo esidliwayo esinamagatsha anamanzi kunye neminye imifuno, kodwa iifatata kufuneka zisetyenziswe ngobuncinane.
- Akukhuthazwa ukuba izitya zokuqala zisebenzise amaninzi amaninzi kunye nenyama.
Kefir kunye nokutya kwemifuno
Indlela evezwe ngayo yokulahlekelwa isisindo inokuqwalaselwa njenge-subspecies ye-protein-vegetable diet. Ukulahleka kwesisindo, kungcono ukusebenzisa i-kefir nge-5% ye-fat content. Ukutya okunomsoco, imenyu elula kakhulu, ibonisa ukusetyenziswa kwansuku zonke kwe-5 tbsp. i-kefir kunye ne-1-1.5 kg yemifuno, kwaye ingadliwa yintsha kwaye iphekwe. Umgaqo oyintloko wokulahleka kwesisindo kukutya okwehlukeneyo , okokuqala kufuneka uphuze i-kefir, kunye neyure ukutya isidlo semifuno. Ukutya okunomsoco ngeveki kuya kunceda ukuthetha ukulahla malunga no-2-3 kg.
Ukutya kwimifuno eluhlaza
Le ndlela yokulahlekelwa ubunzima yinto elula, kuba akudingeki ukuba uchithe ixesha lokupheka. Kwiimifuno ezitsha, ukuxinwa kwamanzi amavithamini kunye neemaminerali kugxininiswe, yintoni inzuzo ebalulekileyo. Ukutya okukhawulezileyo nokusebenzayo kwemifuno yenzelwe iveki kwaye ngeli xesha ungatsho u-3-4 kg. Iintlobo zinokudliwa ngabanye okanye zidibanise kwiimali ezahlukileyo, usebenzisa ioli yeoli okanye i-juice ijusi njengengubo yokugqoka. Ukongeza, imihla ngemihla, ukutya kwemifino kubandakanya enye iqanda elibilisiweyo.
Ukutya ukutya okunomsoco
Kunzima ukufumana indlela efanelekileyo yokulahlekelwa isisindo, ngoko unakekele ukungabikho kokutya kwiimifuno:
- Isiqhamo siqulethe i-fiber eninzi, engaphezulu kwayo ingabangela ukutyunjwa.
- Ukutya kunye nokutya kwemifuno yokulahleka kwesisindo kubandakanya ubuncinci beeprotheyini, okuyimfuneko ekusebenzeni kakuhle komzimba. Ngenxa yoko, umntu akanakukugcina ixesha elide.
- Iimifuno zikhawuleza zityiwe, ngoko ixesha elide ukugcina umvakalelo we-saturation awuyi kusebenza.
- Kwezinye iintlobo zemfuyo yokutya, akukho mveliso enika umzimba amandla.