Ngeshwa, ubusika akusona isikhathi esingcono kakhulu sokuzikhawulela ekudleni. Ngenxa yokuntuleka kwamavithamini kanye nesethi embi yemikhiqizo ewusizo emashalofini esitolo akuyona neze ukudla okunempilo.
Ngakho-ke, "ukuhlala" ekudleni, ikakhulukazi uma kuyi-mono-diet (okungukuthi, kunomkhiqizo owodwa kuphela). Kepha ikhona njalo indlela! Sizokhuluma ngezidlo ezi-1 ezinhle zasebusika. Okulinganisela kunakho konke okutholakalayo futhi kusiza ekuhlanzeni nasekuvuseleleni umzimba.
Ukudla kwesanqante
Isikhathi - izinsuku ezi-4
Le mifino izothuthukisa impilo yakho futhi izothinta isimo sesikhumba ngendlela engcono. Izaqathe - umthombo wamavithamini B, A, D, E, K, ascorbic kanye nePantothenic acid, amafutha abalulekile, ama-carbohydrate, i-fiber ne-iodine.
Izaqathe zithuthukisa imetabolism futhi zinciphisa inqubo yokuguga. Ngakho-ke, ukusetshenziswa njalo kwamaqathi kuzoba nomthelela omuhle kulesi sibalo: amakhilogremu athe xaxa ayahamba, isikhumba siqinisiwe.
Ukudla kwesanqante okwenzelwe izinsuku ezine, lapho kufanele kudle isaladi lezinqathe ezingavuthiwe nezithelo (ngokuzikhethela, ngaphandle kwebhanana), okunongwe ngesipuni soju namaconsi ambalwa kalamula. Ngosuku lwe-4 kuphela, lapho unganweba ukudla kwamazambane abhakabhaka (amagremu angama-4) nocezu lwesinkwa se-rye.
Ngosuku lwesihlanu, kufanele wethule kancane kancane kumenyu imikhiqizo evamile, ngaphandle kokuthosiwe kanye namakholori amaningi. Izaqathi kufanele zishiywe ekudleni ziluhlaza, zibhakwa, noma zibilisiwe.
Ukudla kwesanqante kwavumela ukusetshenziswa kwetiye eliluhlaza, okusiza ukuhlanza umzimba wobuthi.
Ukudla kwamathanga
Isikhathi - izinsuku ezi-4
Lokhu kudla kuzosiza nomzimba wakho futhi kukusize ugweme uvithamini wendlala womzimba ebusika. Le mifino iqukethe amavithamini A, E, C, PP, b iqembu, i-iron, i-calcium, i-magnesium, i-zinc, nethusi. Ngaleso sikhathi ukudla kwamathanga ukukhipha wonke ushukela, sebenzisa njengosawoti omncane, phuza amanzi amaningi, itiye eliluhlaza, futhi kungakuhle ukuthi ungadli ngaphambi kokulala.
Usuku lwemenyu 1:
- Ukudla kwasekuseni: 200 amagremu wesaladi wethanga namathanga ama-200 gram oatmeal emanzini.
- Isidlo sakusihlwa: 250-300 amagremu wesobho wethanga nomhluzi wemifino.
- Isidlo sakusihlwa: amagremu ama-250 ashubile ethangeni lamanzi.
Usuku lwemenyu 2:
- Ukudla kwasekuseni: 200 amagremu wesaladi wethanga namathanga ama-200 gram oatmeal emanzini.
- Isidlo sakusihlwa: 250-300 amagremu wesobho lesithanga, ithanga 2 chops.
- Isidlo sakusihlwa: ama-apula amasha noma abhakwe.
Imenyu yezinsuku ezi-3:
- Ukudla kwasekuseni: 200 amagremu wesaladi wethanga namathanga ama-200 gram oatmeal emanzini.
- Dinner: 250-300 amagremu wesobho wethanga nemifino.
- Isidlo sakusihlwa: 250 amagremu isaladi lamathanga 1 ubhamubhamu.
Imenyu izinsuku ezingu-4:
- Ukudla kwasekuseni: 200 amagremu wesaladi wethanga namathanga ama-200 gram oatmeal emanzini.
- Isidlo sakusihlwa: 250-300 amagremu wesobho wethanga nemifino, upelepele obomvu owodwa othosiwe.
- Isidlo sakusihlwa: amagremu angama-300 wesitshulu samathanga.
- Ukudla kuvunyelwe ukudla ezinye izithelo, ngaphandle kobhanana onama-khalori aphezulu.
Ukudla kwamagilebhisi
Ubude besikhathi - izinsuku ezingu-5-7
I-Grapefruit sekuyisikhathi eside isetshenziswa ekudleni okuningi ukunciphisa isisindo ngempumelelo. Izonikeza amandla nezwi, ithuthukise imizwa yakho futhi ithuthukise umzimba ngamavithamini C, B, D, F, A. Ubungqayizivele balesi sithelo yi-flavonoid naringin, esiza ukushisa amafutha. Ngaphezu kwalokho, i-grapefruit iyi-antioxidant enamandla, ivuselela ukugaya, futhi ithuthukise ukusebenza kwesibindi. Ngalesi sikhathi sokudla, kuyalulekwa futhi ukuthi uyeke ngokuphelele ushukela ngokwengxenye kusuka kasawoti.
Usuku lwemenyu 1:
- Ukudla kwasekuseni: uhhafu wamagilebhisi noma ujusi kuwo, amagremu ama-50 ham, itiye eliluhlaza.
- Idina: uhhafu wamagilebhisi, isaladi yemifino, itiye eliluhlaza.
- Isidlo sakusihlwa: uhhafu wamagilebhisi, i-150 gram yenyama ebilisiwe ebilisiwe, ama-gramu angama-200 esaladi eluhlaza, itiye eliluhlaza.
Usuku lwemenyu 2:
- Ukudla kwasekuseni: uhhafu wamagilebhisi noma ujusi wamagilebhisi, amaqanda ama-2 abilisiwe, itiye eliluhlaza.
- Isidlo sasemini: uhhafu wamagilebhisi, ama-gramu angama-50 eshizi elinamafutha aphansi.
- Isidlo sakusihlwa: uhhafu wamagilebhisi, ama-gramu angama-200 enhlanzi eshushu, u-200 amagremu wesaladi yemifino eluhlaza, ucezu lwesinkwa.
Imenyu yezinsuku ezi-3:
- Ukudla kwasekuseni: uhhafu wamagilebhisi, izipuni ezi-2 ze-oatmeal emanzini, amantongomane ama-2-3, iyogathi enamafutha aphansi.
- Isidlo sasemini: uhhafu wamagilebhisi, Indebe yesobho yemifino, noma umhluzi obala.
- Isidlo sakusihlwa: uhhafu wamagilebhisi, ama-gramu angama-200 enkukhu ebilisiwe, utamatisi o-2 ophekiwe, itiye eliluhlaza.
Imenyu izinsuku ezingu-4:
- Ukudla kwasekuseni: uhhafu wamagilebhisi, iqanda elibilisiwe, ingilazi yejusi yetamatisi, itiye elinelamula.
- Isidlo sasemini: uhhafu wamagilebhisi, 200 amagremu esaladi kusuka kherothi nemifino eluhlaza, ucezu lwesinkwa.
- Isidlo sakusihlwa: uhhafu wamagilebhisi, imifino engu-300 g eyisitshulu, itiye eliluhlaza.
Imenyu izinsuku ezingu-5:
- Ukudla kwasekuseni: 250 amagremu wesaladi yezithelo (ubhamubhamu, i-orenji, i-Apple), itiye eliluhlaza.
- Isidlo sasemini: uhhafu wamagilebhisi, amazambane abhakiwe, amagremu angama-200 wesaladi leklabishi.
- Isidlo sakusihlwa: uhhafu wamagilebhisi, ama-gramu angama-200 wenyama yenkomo, utamatisi obhakiwe, noma ujusi wetamatisi.
Unganweba ukudla kube yizinsuku eziyi-7 ngokukhetha kakhulu noma imiphi imenyu yezinsuku ezedlule.