Wonke umntu ojongene nalo mdlalo uphethwe ngolu hlobo: umshicileli okanye nayiphi na imisipha sele ifike kwiitoni kwaye inokuphumla, kodwa ayibonakali, kuba ihlanganiswe ngoluhlu lweoli. Kuyinto yokutya kwiprotheni "Ukulila" ukulahleka kwesisindo kuya kukunceda ukuba ufumane uncedo olucacileyo kwaye ulahle amafutha afihla imisipha yakho emehlweni abo. Siyicinga ngeempawu zokutya "Ukulila" kumantombazana.
Ukutya "Ukulila umzimba": iimpawu kunye nezixhobo
Ukutshala kubandakanyeka kubandakanye izakhi ezibalulekileyo ezibalulekileyo-ukutya okukhethileyo kwiiprotheni, ngaphandle kokuba inani lemafesi kunye ne-carbohydrates linciphile, kunye nokusetyenziswa rhoqo okunyanzelekileyo. Abaqeqeshi abaninzi bancomela ukuba bathathe amalungiselelo atshisayo ngexesha lokumisa, kodwa kulo mzekelo wonke umntu uyazigqiba.
I-carbohydrates ephantsi yokutya "Ukulila" kumantombazana
Oku kukutya okuqinileyo, kunye nokunyanzeliswa apha akukwazi ukuzinikela ngokuqinisekileyo. Ukutshintshela ekudleni okunjalo kufuneka kube ngokuthe ngcembe, ngakumbi kulabo ababandakanya umsebenzi wengqondo - kuba aba bantu banjalo utshintsho kuya kuba nzima ngakumbi.
Iveki yokuqala
Ngeli xesha, kufuneka ungabandakanyi kwizinto zokutya zonke izinto ezihambelana neesekese okanye ukutya okukhawulezayo-apha kunye neentlanzi, ne-ice cream, kunye ne-tshokoleta, kunye namafreyisi aseFransi kunye nama-burgers. Ngeli thuba kuyacetyiswa ukunciphisa ukusetyenziswa kwesonka, okusanhlamvu kunye ne-pasta.
Yilusebenzise ukubala iikhalori. Kule nqanaba ngosuku, akufanele udle i-carbohydrates ngaphezu kwesisindo sakho, wandisa ngo-3 (intombazana enesisindo esingama-60 kg - engaphezu kwama-180 amagremu e-carbohydrates).
Iveki yesibini yesithathu
Ukongeza kwinto oye wenqabele ngaphambili, kufuneka ususe yonke imveliso yepuphu ekudleni kwakho. Ukususela kwiiyoya ushiye buckwheat kuphela, i-pearl kunye ne-oat porridge - zingadliwa kuphela ngesidlo sakusasa. Ngoku i-1 kg yesisindo sakho akufanele ifike ngaphezu kwe-2gr. i-carbohydrate ngosuku.
Inyanga ezayo (iiveki ezi-4-9)
Ngelo xesha kukho utshintsho kwi-protein yokutya. Zonke iintlobo zeemveliso zobisi, inyama ephantsi yeenqatha, iinkukhu kunye neentlanzi ziyisiseko sokutya, kwaye kungekhona imifuno yesitshalo (zonke ngaphandle kweetatate, i-legumes kunye nengqolowa) zifanelekile ukulungiswa. Ngomhla kufuneka udle ngaphezu kwe-1g ye-carbohydrate nge-1 kg yesisindo sakho. Umxholo we-caloric opheleleyo wesidlo kufuneka ulinganiselwe - uchithe ngaphezu kokuba ufumane, oku kuthetha intsingiselo. Ngokuqhelekileyo intombazana idinga i-1200-1500 iekorikhi ngosuku. Iikhalori ezimbalwa ozidlayo ngosuku - unamandla oza kunciphisa umzimba.
Ukutya "Ukulila": imenyu
Kunzima ukuhamba ngokukhawuleza kuloluhlu olukhulu lwemithetho, ingakumbi ukuba unamava ekwenzeni ukutya. Sinika ingqwalasela ingqalelo malunga nendlela onokuyidla ngokumnandi nangendlela efanelekileyo xa ukomisa, ugcina yonke imithetho.
Option 1
- Ukutya kwasekuseni: i- oatmeal nebhanana, itiye eluhlaza ngaphandle kweshukela.
- Ukutya: isobho semifuno ye-cream, i-200 g yenkomo ebilisiwe.
- Ukutya isidlo: i- 200 g yeentlanzi ezibhaka kunye nemifuno.
Option 2
- Ukutya kwasekuseni: i- omelet yama-5 amaqanda abamhlophe, isiqingatha seqabile, i-tea eluhlaza ngaphandle kweshukela.
- Ukutya: inxalenye yenkomo kunye ne-buckwheat, iglasi ye-yogurt ephantsi.
- Ukutya isidlo: isaladi yemifuno,
5% i-cottage cheese, i-1% ye-glass ye-kefir.
Option 3
- Ukutya kwasekuseni: amaqanda amabini anzima, i-sandwich kunye nobusi, itiye eluhlaza ngaphandle kweshukela.
- Ukutya: i- pilaf enenkukhu, i-fat ephantsi, i-5% i-cottage cheese.
- Ukutya isidlo: inyama yenkomo kunye nokuhlobisa imifuno emitsha.
Unokwenza imenyu ngokwakho ngomfanekiso. Yidla iintlobo ezahlukeneyo kwaye ziyancasa - esi siqinisekiso sokuthi uya kwenza ngaphandle kokusilela. Ukongeza kwenyama, iinkuku kunye nentlanzi, unokusebenzisa nayiphi na inyama yokutya - i-squid, i-shrimp, i-mussels-njengemithombo yeprotheni. Ukuba ulambile, kwaye ngaphambi kokutya ukutya, ungadla i-apula okanye isaladi yemifuno okanye izithelo.