Ukudla kwenkalankala, izinsuku ezi-5, -5 kg

Ukwehlisa isisindo kuze kufike ku-5 kg ​​ezinsukwini eziyi-5.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-550 Kcal.

Inyama yeCrab ine-flavour enhle futhi inama-calories amancane. Njengoba wazi, osaziwayo abaningi banciphisa isisindo ekudleni kwenkalankala. Kepha akudingeki ukuthi ube yinkanyezi yokwehlisa isisindo ngalezi zinhlanzi zasolwandle.

Izidingo zokudla kwe-Crab

Impela umkhosi ophelele kakhulu ukudla kwenkalankala - ukudla inyama yenkalankala yangempela. Kepha ngenxa yezindleko eziphezulu zomkhiqizo, akubona bonke abantu abakwazi ukunciphisa isisindo ngale ndlela. Izinduku ze-Crab zizokusiza, nazo zinokuqukethwe okuphansi kwekhalori. Uma i-100 gram yenyama yenkalankala iqukethe ama-calories angama-75, izinti zamandla ziqukethe amayunithi ama-5 kuphela, ngakho-ke angaba ngenye indlela yokudla kwasolwandle kwangempela. Vele, kubalulekile ukuthi uqaphele ukuthi izinti zenkalankala zivame "ukungcola" kunenyama yalezi zingulube. Bhekisisa ukwakheka komkhiqizo othengiwe. Kubalulekile ukuthi isitashi nezinye izithako eziyingozi zingabikho ezindongeni, ezingaba nzima inqubo yokwehlisa isisindo futhi ilimaze impilo yakho.

I-Surimi (inyama egayiwe eyenziwe nge-hake kanye ne-pollock fillets) kufanele ibekhona kwizinti ze-crab. Ikhwalithi enhle yezinti ifakazelwa ukutholakala okungenani kuka-98% walesi sithako ekubunjweni kwaso. Ngakho-ke, akufanele usebenzise izinti ezishibhile.

Yini ongayidla, izinkalankala noma inyama, unquma. Kepha isisindo esiphelele salo mkhiqizo osisebenzisa ngosuku asidluli ku-200 amagremu. Kunconywa ukuthi uhlukanise le mali ibe izingxenye ezinhlanu, bese uyisebenzisa phakathi nosuku ngemuva kwamahora angu-2-2,5. Ngaphezu kwalokho, kule nguqulo yokudla kwenkalankala ungaphuza i-kefir (engenamafutha noma i-1%). Umthamo ovunyelwe wesiphuzo sobisi olubilisiwe ngosuku ulitha elilodwa nohhafu. Kusuka kuziphuzo ezishisayo, kuvunyelwe ukuzitotosa ngetiye eliluhlaza, kepha ngaphandle kwezithasiselo (okuphezulu, ungafaka ulamula omncane kuwo). Kubalulekile ukugcina umbuso wamanzi. Phuza cishe amalitha amabili wamanzi amsulwa nsuku zonke, futhi uma udla ukudla ehlobo noma ubambe iqhaza kwezemidlalo, lapho-ke ungenza okuningi. Amanzi okuphuza angcono ezingxenyeni ezincane, kepha kaningi. Ngakho-ke, ngeke uselule isisu sakho futhi uzokwazi ukulawula ukuthanda kwakho ukudla. Ngemuva kwakho konke, njengoba wazi, imvamisa sidida ukoma nendlala. Ngaphezu kwalokho, amanzi azosiza umzimba ngokwemvelo ukuthi uzikhulule kubuthi nakwezinye izinto ezingazidingi nhlobo.

Kunconywa ukuba unamathele ekudleni okunjalo isikhathi esiphezulu sezinsuku ezingu-5. Ngokusho kokubuyekezwa kwabantu abaye bazibonela ngokwabo, ukulahlekelwa isisindo ngamakhilogremu angu-5-6. Ungakhohlwa ukuhlela kahle ukuphuma ekudleni. Ngakho-ke, ezinsukwini zokuqala emva kokudla, imifino nezithelo kufanele zingeniswe ekudleni, kodwa lokhu kufanele kwenziwe kancane kancane (izipho zemvelo ezingu-1-2 ngosuku). Ungakwazi ukuxhuma kahle imikhiqizo yamaprotheni - inhlanzi enamafutha nenyama. Isikhathi eside ngangokunokwenzeka ngemva kokuphela kokudla, kufanelekile ukunciphisa ukuxhumana nokudla okunamafutha kakhulu, ufulawa, okuthosiwe, ukudla okumnandi. Ukuze ugcine isibalo esikhangayo isikhathi eside, zama ukudla ngendlela efanele nangendlela elinganiselayo, ugweme ukweqisa.

Uma imithetho yokudla okuyi-crab emsulwa ibonakala inzima kuwe futhi ungeke ucabange ukudla ngaphandle kwenyama, enye indlela ingaba njalo Ukudla kwamaprotheni kwizinti ze-crab… Le nqubo muhle kakhulu ngoba uma ulandela imithetho yayo, kusha ungqimba olunamafutha. Uma uthatha isinqumo sokunciphisa isisindo ngale ndlela, ngaphezu kwezinti ze-crab noma inyama, ungangeza i-cottage shizi enamafutha aphansi, ubisi olunamafutha aphansi kanye ne-kefir, inyama enciphile ephekwe ngaphandle kokufaka uwoyela ekudleni (ngokufanele, i-chicken fillet). Kulabo abakuthola kunzima kakhulu ukuhlala ngaphandle kofulawa, kuvunyelwe ukwengeza isinkwa esincane kwimenyu (kepha hhayi ngaphezu kocezu noma amabili we-bran noma i-rye ngosuku). Futhi ungahlukanisa imenyu ngamasaladi avela kutamatisi, izaqathe, upelepele wensimbi, amakhambi, kanye namajusi avela kule mifino. Kunconywa ukuba udle izikhathi ezingu-5 ngosuku futhi, yebo, hhayi ukudla ngokweqile. Ukugwema izinkinga zempilo, akufuneki ukuhlala kulokhu kudla isikhathi esingaphezu kwamasonto amabili.

Kukhona futhi okuthiwa okuphakathi okuphakathi amasu okwehlisa isisindo emikhiqizweni yenkalankala. Ihlala isonto lonke, futhi ngalesi sikhathi kungenzeka ukunciphisa isisindo ngamakhilogremu angu-3-4. Lapha udinga ukudla kathathu ngosuku, ungadli ngokweqile, uyeka ukudla amahora angama-3-4 ngaphambi kokukhanyisa futhi, okungcono kakhulu, ukudla okulula. Ukudla kufanele kusekelwe ezintini ze-crab noma inyama, imifino engeyona isitashi, izithelo namajikijolo, ubisi olunamafutha aphansi. Imininingwane eyengeziwe ikhonjisiwe kumenyu yokudla. Ungashintsha ukudla ezindaweni, ushintshe kancane iresiphi yezitsha, kodwa kufanele ulandele izimiso eziyisisekelo zokudla.

Imenyu yokudla yenkalankala

Isibonelo sokudla kwezinkalankala sezinsuku ezi-5

8:00 - izinti ze-crab (50 g), i-kefir (300 ml).

10:00 - izinti ze-crab (30 g), i-kefir (200 ml).

13:00 - izinti ze-crab (50 g), i-kefir (200 ml).

17:00 - izinti ze-crab (30 g), i-kefir (200 ml).

19:00 - izinti ze-crab (40 g), i-kefir (100 ml).

Isampula yokudla kokudla kwenkalankala yamaprotheni izinsuku eziyi-14

Ukudla kwasekuseni: i-crab roll enamafutha amancane e-cottage shizi, u-garlic, amakhambi; inkomishi yetiye eliluhlaza.

Isnack: ingilazi yobisi.

Isidlo sasemini: inyama yenkukhu ebilisiwe noma ebhakwe; isitshulu semifino esenziwe ngopelepele wensimbi, izaqathe, utamatisi; ingilazi yejusi yetamatisi nocezu lwesinkwa esimnyama.

Isidlo sasemini: 200 ml wobisi noma i-kefir.

Isidlo sakusihlwa: isaladi yenyama yenkalankala noma izinti, inyama yenkomo ebilisiwe namakhambi, okunongwe nge-kefir; ucezu lwesinkwa se-bran; itiye eliluhlaza.

Isibonelo se-crab diet yezinsuku ezingu-7 (inketho ephakathi)

Usuku 1

Ukudla kwasekuseni: isaladi ka-60 g wezinti ze-crab kanye no-20 g wommbila osethinini; itiye eliluhlaza, ongangezela kulo uju omncane.

Isidlo sasemini: kufika ku-70 g wenyama yenkalankala noma izinti; ucezu lwesinkwa; i-apula eliluhlaza nengilazi ye-kefir.

Isidlo sakusihlwa: isaladi lama-60 g wezinti ze-crab namaqabunga e-ulethisi; itiye eliluhlaza.

Usuku 2

Ukudla kwasekuseni: inyama yenkalankala ebilisiwe (60 g); 50 g we-fat fat curd; inkomishi yetiye eluhlaza enezinyosi zemvelo.

Isidlo sasemini: 60-70 g wenyama yenkalankala; iwolintshi; ingilazi ye-kefir nocezu lwesinkwa.

Isidlo sakusihlwa: isaladi lama-60 g wezinti ze-crab kanye no-20 g wommbila osethinini.

Usuku 3

Ukudla kwasekuseni: izinkalankala (60 g); noma yimaphi amajikijolo esamba esingaba ngu-50 g; inkomishi yetiye enolamula noju.

Isidlo sasemini: inyama yenkalankala (60-70 g); isithelo segilebhisi; ingilazi ye-kefir; ucezu lwesinkwa se-bran.

Dinner: isaladi lama-60 g crab stick, ama-radishes ambalwa nejusi likalamula; 200-250 ml ye-kefir.

Usuku 4

Ukudla kwasekuseni: isaladi ka-60 g wezinti ze-crab noma inyama kanye no-20 g wommbila osethinini; itiye eliluhlaza, ongangezela kulo uju omncane.

Isidlo sasemini: kufika ku-70 g wenyama yenkalankala; ibhanana; ucezu lwesinkwa se-bran kanye nengilazi ye-kefir.

Dinner: isaladi ka-60 g wezinti ze-crab kanye nenani elifanayo lamatamatisi amasha; ingilazi ye-kefir.

Usuku 5

Ukudla kwasekuseni: isaladi lamaphrotheni amaqanda enkukhu abilisiwe kanye no-60-70 g wezinti zenkalankala noma inyama; itiye eliluhlaza noju.

Isidlo sasemini: 60 g wezinti ze-crab ezifafazwe ngejusi kalamula omncane; 50 g wehalananda; ingilazi ye-kefir nocezu lwesinkwa se-bran.

Isidlo sakusihlwa: isaladi ka-60 g wenyama yenkalankala kanye no-50 g wamakhukhamba amasha; ingilazi ye-kefir.

Usuku 6

Ukudla kwasekuseni: i-oatmeal ebilisiwe emanzini (isisindo sesitsha esiphelile akufanele sidlule i-100 g); Izinti ze-crab (60-70 g); inkomishi yetiye enolamula noju.

Isidlo sasemini: 60 g wenyama yenkalankala noma izinti; isigamu sengilazi yomhluzi wamakhowe okhanyayo; ucezu lwesinkwa se-bran kanye nengilazi ye-kefir.

Ukudla kwakusihlwa: isaladi, efaka ama-60 g wezinti ze-crab kanye no-50 g we-ulethisi (kunconywa ukugcwalisa isidlo ngejusi likalamula); i-kefir (ingilazi).

Usuku 7

Ukudla kwasekuseni: izinkalankala (60 g); semolina iphalishi ngaphandle kwezithasiselo (isisindo sesitsha esiphelile ngu-150 g); inkomishi yetiye eliluhlaza (ungangezela uju omncane kuyo).

Isidlo sasemini: uhhafu wengilazi yomhluzi wenkukhu; kufika ku-70 g wenyama yenkalankala; izithelo ezingezona ezesitashi ezinesisindo esingaba ngu-100 g; ucezu lwesinkwa se-bran no-200-250 ml we-kefir.

Isidlo sakusihlwa: isaladi ka-60 g wezinti ze-crab noma inyama kanye no-100 g wanoma iyiphi imifino engeyona enesitashi, enongwe ngoshukela osanda kufinywa kalamula; ingilazi ye-kefir.

Ukuphikisana nokudla kwenkalankala

  • Uhlelo lokudla olusekelwe ekusetshenzisweni kwemikhiqizo ye-crab aluboniswa kwabesifazane abakhulelwe nabancelisayo, izingane kanye nabantu asebekhulile.
  • Ukuhlala ekudleni okunjalo akukufanele ngezifo zezinso nezesibindi, nge-atypical dermatitis, futhi uma ngaphambilini uke waba nokungezwani komzimba nanoma yikuphi ukudla kwasolwandle noma inhlanzi.
  • Ngaphezu kwalokho, ukukhuluphala ngokweqile, ukuba khona kwezinkinga ezinkulu zokugaya ukudla, ukushoda kwamavithamini nokwanda kwanoma yiziphi izifo kungukuphikisana kokubheka ukudla kwenkalankala.

Izinzuzo zokudla kwenkalankala

  1. Ekudleni kwenkalankala, isisindo sincipha ngokushesha. Uma ufuna usizo kusuka kuzinketho zesikhashana zesikhathi salolu hlelo, ungalungisa isibalo sakho ngesikhathi esifushane.
  2. Abaningi bakhangwa iqiniso lokuthi abadingi ukuchitha isikhathi esiningi belungisa ukudla.
  3. Ukuze kusizakale le nqubo, kuyadingeka ukunamathisela izakhiwo ezizuzisayo zekhwalithi yenyama yenkalankala - ukudla kwamaprotheni okunamafutha amancane. I-Crab protein iqukethe inani elikhulu le-amino acid taurine, elondla imithambo yegazi lethu futhi lisize ukugcina ithoni yemisipha. I-Taurine nayo inomphumela omuhle ku-cornea, i-retina kanye nemisipha yamehlo. Amaprotheni e-Crab agaywa ngokushesha futhi kalula, ngoba izicubu ezihlanganisiwe zenyama ye-crustacean azikho (okuyinyama yezilwane nezinyoni ezingenakuziqhayisa).
  4. Inyama yalezi zidalwa zasolwandle iqukethe i-polyunsaturated fatty acids eyingqayizivele i-Omega-6 ne-Omega-3, eyehlisa izinga le-cholesterol embi emzimbeni wethu. Lokhu kunciphisa ubungozi besifo senhliziyo.
  5. Iodine eswele, umzimba wethu ongeke uzikhiqizele yona, siyithola lapho sidla izinkalankala. Ngakho-ke ukulwa nezifo ze-thyroid kungenye impahla ewusizo yenyama yalabahlali basolwandle. Ngokusho kwezazi zokudla okunempilo, amagremu angama-20-50 alo mkhiqizo azoletha ukwelashwa kwansuku zonke kwe-iodine emzimbeni wethu.
  6. Izici ezizuzisayo zenyama yenkalankala kungenxa yokuqukethwe okubalulekile kwamavithamini B ne-PP, ithusi, i-magnesium, i-phosphorus, i-selenium, i-zinc, ezihlangana ndawonye zilwe ngokuphelele namagciwane, zisize ukuqinisa amasosha omzimba, futhi zibe nomthelela omuhle kwezinzwa nasekugayeni ukudla izinhlelo zomzimba.
  7. Inyama ye-Crab nayo ibhekwa njenge-aphrodisiac enamandla.

Okubi kokudla kwenkalankala

  • Kufanele kukhunjulwe ukuthi izinkalankala zihlala ngaphansi kolwandle, ngakho-ke inyama yazo ingaba namabhaktheriya ahlukahlukene kanye nezakhi zomsakazo. Kodwa izinti zenkalankala ezithengiswa ezitolo zinezinkinga ezinkulu nakakhulu. Bona, maye, bangase babe sezingeni eliphansi. Kulokhu, ingozi yokulimala empilweni ayifakiwe. Ngendlela, ukuhlolwa okulula kuzosiza ukucacisa ukuthi lo mkhiqizo usezingeni eliphezulu kangakanani. Uma bekulula ukugoba induku, kungcono ukwenqaba ukuthenga imikhiqizo enjalo. Akufanelekile ukuthenga lezo zinduku ezidilikayo. Lokhu kusikisela ukuthi aqukethe isitashi esiningi nesoya, futhi ngokusobala azikho izinhlanzi ezanele. Izinti ephaketheni kufanele zibonise ukufana komumo nosayizi. Nakisisa umbala wezinti. Kufanele zidwetshwe ohlangothini olulodwa kuphela futhi zibe nomthunzi kusuka ku-pink okhanyayo kuya ku-pink-reddish. Akufanele neze zibe bomvu noma yimuphi omunye umbala.
  • Vele, ekudleni kwenkalankala yezinsuku eziyi-XNUMX, ungazizwa ulambile, ngoba ukudla okunikezwayo kuseseyindlala. Futhi ukudla inyama yenkalankala noma izinduku wedwa, noma ngabe uzizwa kahle kanjani ngalo mkhiqizo, kungaba nzima. Ngakho-ke, kufanelekile ukuphendukela kule ndlela yokwehlisa isisindo, ube nomgomo namandla we-iron. Akubuhlungu ukuba nesikhwama esinamafutha uma ukhetha ukudla inyama yenkalankala ehlanzekile.
  • Ngokuthakazelisayo, kungekudala nje izinkalankala zenkani “zigubhe” iminyaka engu-40 zikhona. Ngokokuqala ngqa ngo-1973, inkampani yaseJapan yethula umkhiqizo omusha obizwa ngeKanikama.

Ukwenza kabusha ukudla kwenkalankala

Akunconywa ukuthi uphendukele ekudleni okuchazwa kaningi kwenkalankala ngenyanga ezayo ngemuva kokuphela kwabo. Uma sikhuluma ngokudla kwama-protein crab amasonto amabili, uma uzizwa umuhle futhi uthola umphumela omuhle, ungabuyela kuwo ngemuva kokuhlaba ikhefu kwezinsuku eziyi-14. Bheka impilo yakho futhi ulalele umzimba wakho.

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