Ukudla kobisi olubilisiwe, izinsuku eziyi-7, -4 kg

Ukwehlisa isisindo kuze kufike ku-4 kg ​​ezinsukwini eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-700 Kcal.

Ukudla okusekelwe ekusetshenzisweni kwemikhiqizo yobisi oluvutshiwe kukuvumela ukuba ulahlekelwe isisindo ngaphandle kwezinhlungu zendlala. I-fat-fat cottage shizi, i-kefir, iyogathi, ubisi nabanye abangani abamhlophe banokuqukethwe kwekhalori ephansi, badonswa kalula ngumzimba futhi basisiza ukuba silahle amakhilogremu angafuneki.

Kunezindlela eziningi ongakhetha kuzo zokudla ubisi olufakiwe. Manje ake sibheke amasu amahlanu athandwa kakhulu ahlala ezinsukwini ezintathu kuya emavikini amathathu. Ngokuya ngezinjongo zakho namakhono akho, ungakhetha inketho evumelana nawe ngqo.

Izidingo zokudla ubisi olumuncu

Inombolo yokudla ebisi ebilisiwe engu-1 ihlala izinsuku ezintathu kuya kwezinhlanu. Ngokwemithetho yayo, nsuku zonke kuvunyelwe ukuphuza kuze kufike ku-1,5 amalitha we-kefir (angenamafutha noma u-1% wamafutha) futhi udle kuze kufike ku-1 kg yanoma iyiphi imifino (ngaphandle kwamazambane) asanda kuphekwa, abilisiwe, abhakwe noma olunye uhlobo lokho akudingi ukwengezwa kukawoyela lapho upheka. Kunconywa ukuba udle kancane kancane, uhlele okungenani ukudla okuyisihlanu kwansuku zonke.

Inombolo yokudla ebisi ebilisiwe engu-2 ingahlala kusuka ezinsukwini ezintathu kuye esontweni. Kuthatha ukudla okufanayo kwansuku zonke, okubandakanya i-kefir, inyama enomzimba noma inhlanzi, ubisi olubilisiwe olubilisiwe, isinkwa esimnyama, i-cottage shizi, utamatisi omusha, amaqabunga esaladi. Kunconywa ukuthi udle kane ngosuku.

Futhi kubalwa isikhathi sezinsuku ezi-3-7 inombolo yokudla engu-3… Ukudla okususelwa kule ndlela kuqukethe i-kefir noma i-yoghurt eyenziwe ekhaya ngaphandle kokugcwaliswa, ushizi ongenawo amafutha, i-ham epholile, ama-apula, ukhukhamba, nama-crisps okusanhlamvu. Kukhona ukudla okuyinhloko okungu-3. Kuvunyelwe, uma uzizwa ulambile, nokudla okulula (ungaphuza ingilazi ye-kefir).

Into inketho yokudla yobisi ebilisiwe engunombolo 4 eqinisweni lokuthi ngesonto elilodwa udinga ukudla ubisi nobisi omuncu, kanye neminye imikhiqizo ecebile amaprotheni (inhlanzi engenamafutha, amaqanda, inyama enomzimba). Futhi izinsuku zokuqala nezokugcina zokudla, ukuze usebenze kahle kakhulu, kunconywa ukwenza izinsuku zokulayisha ikakhulukazi ku-kefir noma ku-kefir nge-cottage shizi (yebo, okuqukethwe okuncane kwamafutha).

Inketho No. 5, ende kunazo zonke, kodwa ngesikhathi esifanayo ethembekile impela, inikeza ukudla okuthathu ngosuku ngemikhiqizo enempilo efana ne-cottage shizi, i-kefir, ushizi onzima, inhlanzi, inyama, izithelo nemifino ehlukahlukene engeyona isitashi. Uma ukudla kwasemini nokudla kwakusihlwa kuhlukile lapha, khona-ke ukudla kwasekuseni kuhlale kufana futhi kuqukethe isinkwa sokusanhlamvu nocezu lweshizi elinamafutha aphansi (noma i-cottage shizi) kanye nenkomishi yetiye. Ngemuva kwesonto elilodwa, uma ufuna ukwehlisa isisindo esiningi, vele uphinde imenyu futhi (elinye isonto elilodwa kuya kwamabili). Kunconywa ukwenqaba ukudla ngemuva kwe-18-19 pm.

Kunoma ikuphi okukhethwa kukho kokudla okubisiweyo okuvutshiwe, ukudla oketshezi kuvezwa ngamanzi amsulwa angenayo i-carbonated, itiye elingenashukela (okungcono i-custard eluhlaza). Ngokuqondene nosawoti, kungcono ukuqeda usawoti ekudleni okuhlala isikhathi esingaphansi kwesonto. Kumarathoni wokudla amade, ngezikhathi ezithile, kungcono ukufasa usawoti izitsha kancane, ngoba ngokulinganisela, usawoti usadingeka emzimbeni ukuze usebenze ngokujwayelekile.

Ngokuphathelene nokulahlekelwa isisindo, kuye ngokuthi inketho ekhethiwe, ungalahlekelwa kusuka ku-2 kuya ku-10 (noma ngisho nangaphezulu) kilogram. Uma ufinyelela umphumela oyifunayo ngaphambili, vele umise ukudla, ushintshe ngokushelelayo ekudleni okulinganiselayo, ukhumbule ukufaka imikhiqizo yobisi oluvutshiwe ekudleni kwakho kwangemva kokudla. Ungakhohlwa ngezemidlalo, ngesikhathi nangemva kokudla kobisi oluvutshiwe. Lokhu kuzosiza ukuthi ungatholi nje umncane omncane, kodwa futhi nomzimba okhangayo we-toned.

Imenyu yokudla yobisi ebilisiwe

Isibonelo sokudla okunobisi okuvutshiwe okungunombolo 1

Ibhulakufesi: 300 g wesaladi yekhukhamba-utamatisi enoliswe ngenani elincane lemikhiqizo yobisi oluvutshiwe oluvunyelwe; ingilazi ye-kefir.

Isnack: ingilazi ye-kefir.

Isidlo sasemini: 300 g we-zucchini ophekiwe, isitshalo seqanda nopelepele enkampanini yemifino; i-kefir (ingilazi).

Isidlo sasemini: 200 ml ye-kefir.

Isidlo sakusihlwa: isaladi elimhlophe leklabishi (cishe i-300 g) nekhukhamba, i-bell pepper kanye ne-izaqathe; ingilazi ye-kefir.

Note… Ngaphambi kokulala, uma uzizwa ulambile, ungaphuza cishe u-200 ml we-kefir.

Isibonelo sokudla okunobisi okuvutshiwe okungunombolo 2

Ukudla kwasekuseni: isinkwa esimnyama ngohlobo lwama-toast ama-2; isigamu sengilazi ye-kefir.

Isidlo sasemini: 200-250 g wenyama ephekiwe ephekiwe noma inhlanzi enamafutha amancane; utamatisi omusha; ubisi olubilisiwe (100-150 ml).

Isidlo sasemini: isinkwa esimnyama ngesimo sama-toast ama-2; 20 g ubuncane ukhilimu omuncu omuncu kanye nekhukhamba elisha.

Isidlo sakusihlwa: i-100 g yamafutha aphansi enkampanini yamahlamvu ka ulethisi namakhambi.

Isibonelo sokudla okunobisi okuvutshiwe okungunombolo 3

Ukudla kwasekuseni: i-cocktail, izingxenye zayo ezingama-200 ml we-kefir (iyogathi), i-apula elincane eligayiwe (ngokushintsha, lingashintshwa ngesinye isithelo esingeyona isitashi), isipuni soju lwemvelo.

Isidlo sasemini: ingxenye ye-kefir okroshka, ukhukhamba, amakhambi; isinkwa samabele.

Isidlo sakusihlwa: 100 g we-cottage shizi enkampanini yamakhambi aqoshiwe, kanye no-50 g we-ham enamafutha aphansi (ungawubuyisela ngocezu lwenyama).

Imenyu yokudla yobisi ebilisiwe yenombolo 4 isonto lonke

Usuku 1 - ukulayishwa, okungenziwa ngezindlela ezimbili:

1. Phuza ilitha elilodwa lama-kefir anamafutha aphansi ngosuku. Phuza cishe ama-1 ml we-kefir njalo emahoreni angu-200-2.

2. Ukuze uthole ukwamukelwa okungu-5-6, phuza enye ingxenye yelitha ye-kefir bese udla ama-500 g we-curd enamafutha aphansi.

Usuku 2

Ukudla kwasekuseni: iqanda eliphakeme kanye nengilazi yobisi noma i-kefir.

Isidlo sasemini: isitsha esincane sesobho lamazambane (amazambane kufanele asuswe ngaphambi kokusetshenziswa); inyama enciphile ebilisiwe noma ebhakwe (cishe i-100 g), ucezu lwesinkwa esingu-30-gram; ingilazi yezithelo noma izithelo zomisiwe compote.

Isidlo sasemini: iwolintshi.

Isidlo sakusihlwa: 100 g we-cottage shizi nge-1-2 tsp. ukhilimu omuncu omncane.

Usuku 3

Ukudla kwasekuseni: ushizi onzima (kufika ku-50 g) nesiphuzo sakho osithandayo esishisayo ngaphandle kwesiphungumnandi.

Isidlo sasemini: isobho lenhlanzi elingu-250 ml ngaphandle kwamazambane; I-100-150 g yezinhlanzi ezibilisiwe ezibilisiwe (isibonelo, ungapheka i-crucian carp noma i-pike); utamatisi nekhukhamba isaladi; ucezu lwesinkwa esimnyama.

Isidlo sasemini: ingilazi yeyogathi enamafutha amancane.

Isidlo sakusihlwa: i-apula ne-kefir (200 ml).

Usuku 4

Ukudla kwasekuseni: amaqanda aqhekeziwe avela eqandeni elilodwa, lapho ungagcoba khona ushizi u-20-30 g noma uwudle ngokuluma (esikhundleni samaqanda aqhekekile, ungabilisa iqanda).

Isidlo sasemini: ingilazi yomhluzi wenkukhu onamafutha amancane; cishe i-150 g yenkukhu ebilisiwe noma inyama yenkomo; ucezu lwesinkwa esimnyama nengilazi yezithelo compote noma ijusi entsha.

Isidlo sasemini: i-apula noma i-orange.

Isidlo sakusihlwa: 100 g we-cottage shizi; kufika ku-200 ml weyogathi noma i-kefir.

Usuku 5

Ukudla kwasekuseni: cottage shizi casserole (cishe i-100 g) ngokufakwa kwezithelo zakho ozithandayo; i-kefir noma ubisi (1 ingilazi).

Isidlo sasemini: umhluzi wenyama onamafutha amancane ngamakhambi (200-250 ml); inyama ebilisiwe ebilisiwe (150 g); isinkwa esimnyama (30 g); utamatisi noma ikhukhamba.

Isidlo sasemini: 200 ml ye-kefir.

Isidlo sakusihlwa: 100 g we-cottage shizi nengilazi ye-kefir noma iyogathi.

Usuku 6

Ukudla kwasekuseni: 100 g woshizi onzima onokuqukethwe okunamafutha okungekho ngaphezu kuka-40%; Ikhofi yetiye.

Isidlo sasemini: isobho elinamafutha aphansi (250 ml); 100 g wesibindi senkomo esibilisiwe noma esisitshiwe; ikhukhamba noma utamatisi noma ama-radish ambalwa; ucezu lwesinkwa esimnyama.

Isidlo sasemini: iyogathi noma i-kefir (ingilazi).

Isidlo sakusihlwa: ushizi onzima onamafutha amancane (40-50 g) noma i-cottage shizi; iqanda elibilisiwe nengilazi ye-kefir.

Usuku 7 - ethula okufana nosuku lokuqala.

Imenyu yokudla ebisi ebilisiwe yenombolo 5

Ukudla kwasekuseni kuyafana zonke izinsuku: isinkwa samabele esinoshizi onamafutha amancane noma i-curd netiye.

UMsombuluko

Isidlo sasemini: ingilazi ye-kefir nama-apula ama-2.

Isidlo sakusihlwa: 120-130 g we-cottage shizi; 2 ukhukhamba; iqanda lenkukhu ebilisiwe noma ethosiwe epanini elomile lokuthosa.

NgoLwesibili

Isidlo sasemini: 200 g wenhlama ebilisiwe yenkukhu; ukhukhamba omusha.

Idina: I-120 g ye-curd kanye nengilazi ye-yogurt eyenziwe ngaphandle kokugcwaliswa.

NgoLwesithathu

Isidlo sasemini: 100 g woshizi onzima onamafutha amancane kanye ne-apula elikhulu, elisha nelibhakiwe.

Isidlo sakusihlwa: amaqanda ama-2 abilisiwe; 200 g wemifino yakho eluhlaza oyithandayo.

NgoLwesine

Isidlo sasemini: cishe u-200 g wezinhlanzi, obhakwe nemifino; ukhukhamba omusha.

Idina: isaladi lama-50 g we-veal fillet mafutha, iqanda lezinkukhu elibilisiwe kanye nemifino (noma yikuphi, ngaphandle kwamazambane).

Friday

Isidlo sasemini: i-cottage shizi (120-130 g) enkampanini ye-orange.

Isidlo sakusihlwa: i-100 g ye-ham enamafutha aphansi; iqanda lenkukhu elibilisiwe; ama-radishes ambalwa.

Saturday

Isidlo sasemini: ama-apula ama-2 nengilazi ye-kefir.

Isidlo sakusihlwa: 200 ml we-kefir futhi cishe u-120 g we-cottage shizi.

Sunday

Isidlo sasemini: 100 g wenhlama yenkukhu ebilisiwe namakhukhamba amasha ayi-1-2.

Isidlo sakusihlwa: i-100 g yoshizi omncane wamafutha kanye nama-radish ambalwa.

Ukuphikisana kokudla okubisi okuvutshiwe

  • Ayikho inguqulo yokudla obisi olubilisiwe engalandelwa ngesikhathi sokwanda kwezifo ezingamahlalakhona, ikakhulukazi lezo ezithinta umgudu wamathumbu.
  • Izifo ezihambisana nokusebenza kwezinso nazo zisengozini. I-Cottage shizi, ephezulu ekudleni, ingagcwalisa kakhulu izinso ngenxa yokuqukethwe kwayo kwamaprotheni amaningi, ngakho-ke, idala izinkinga zempilo.
  • Futhi, akunconywa ukuhlala ekudleni kobisi okuvutshiwe kwabesifazane abakhulelwe, ngesikhathi sokuncelisa nasebusheni (okungenani, ngaphandle kokubonisana nochwepheshe ofanelekayo).
  • Vele, awukwazi ukuphendukela kule ndlela yokwenziwa ngcono komzimba ukuze uthole usizo uma kwenzeka ungabekezeleli noma yiluphi uhlobo lomkhiqizo osetshenziswe ekudleni.

Izinzuzo zokudla okunobisi okuvutshiwe

  1. Ngenxa yenala yokudla kwamaprotheni kokuningi ongakhetha kukho ekudleni, ukwehla kwesisindo kuyadlula ngaphandle kwemihelo yendlala nokungakhululeki okukhethekile.
  2. Njengomthetho, amakhilogremu ayahamba ngaphandle kokuphoqa isisindo esinciphayo ukubhekana nokuthokozela okunjengobuthakathaka, ukunganaki, ukushintsha kwemizwelo, ukukhathala okwandayo, njll.
  3. Ekhuluma ngezinzuzo zendlela yokuguqula ubisi oluvutshiwe, umuntu akanakuhluleka ukusho izinzuzo zokudla okuhilelekile kuyo. I-Kefir, i-cottage shizi, ubisi neminye imikhiqizo yobisi iqukethe izakhi ezithathwa kalula ngumzimba. Ngakho-ke, izimo zenzelwe ukugaya okunethezeka kakhulu kokudla. Umzimba ucetshiswa ngezinto eziphilayo, futhi ukuhamba kwamathumbu kuyathuthukiswa.
  4. Imikhiqizo yobisi olubilisiwe inomphumela oqinisayo jikelele empilweni, ikhulisa izivikelo zomzimba, futhi ibe nomthelela wokuzola ohlelweni lwezinzwa (okwenza inqubo ibe lula ukuyilandela ngokwengqondo).
  5. Ngenxa yokuqukethwe kwe-calcium, isakhiwo samathambo nemisipha kuyaqiniswa, okukuvumela ukuthi udlale imidlalo ngaphandle kwezinkinga. Ngakho-ke, le ndlela, njengomthetho, ifanelekile ngisho nakubasubathi abangochwepheshe uma kwenzeka bedinga ukulahlekelwa amakhilogremu ambalwa.

Okubi kokudla kobisi olubilisiwe

  • Phakathi kokungalungi kokudla kobisi olunomvubelo (ikakhulukazi ukwahluka kwalo kwesikhathi eside), kufanelekile ukugqamisa iqiniso lokuthi ubisi nobisi oluvutshiwe kungakhathala kangangokuba abantu bangaqedi abakuqalile.
  • Kwesinye isikhathi kuba nzima ukuthi ukudla kunikezwe abathandi bamaswidi, okungavunyelwe ngokuphelele kuwo.
  • Futhi, abaningi abakwazi ukubambelela endleleni yobisi olubilisiwe ngenxa yokushoda kwama-carbohydrate ayinkimbinkimbi aqukethwe okusanhlamvu kwimenyu yayo.
  • Noma kusetshenziswa isikhathi eside, ukudla okunobisi okuvutshiwe, ngenxa yokusetshenziswa kwe-kefir kuyo, kungadala ukungakhululeki, okuvezwa ukukhala esiswini noma kokugaya ukudla.

Ukwenza kabusha ubisi olubilisiwe

Uma ufuna ukunciphisa isisindo unamandla futhi uzizwe umuhle, inketho yokudla okunobisi okuvutshiwe okuhlala kuze kube yisonto elilodwa ingaphindwa ngenyanga ngemuva kokuphela kwayo. Uma wenze konke okusemandleni akho isikhathi eside, akukhuthazwa ukuthi ufune usizo kule ndlela okungenani izinyanga ezingama-2-2,5.

shiya impendulo