Ukudla okuhle, izinsuku ezingama-30, -20 kg

Ukwehlisa isisindo kuze kufike ku-20 kg ​​ezinsukwini eziyi-30.

Okuqukethwe kwamakholori ansuku zonke kungu-1100-1300 Kcal.

Lapho udinga ukunciphisa isisindo esiningi ngokweqile, ukudla okudliwayo noma ezinye izindlela eziqinile zokwehlisa isisindo akuyona inketho engcono kakhulu. Okokuqala, akunakwenzeka ukuthi uzuze umphumela oyifunayo kubo, futhi okwesibili, ungalimaza umzimba ngoshintsho olunjalo lokondleka.

Ukuze uhlukane namakhilogremu angenasidingo ngaphandle kokubeka impilo engcupheni, sincoma ukuthi unake izindlela ezinhle zokuguqula isimo sakho. Ngezansi sizobhekisisa ukudla okunjalo: uKim Protasov, inyanga nenyanga.

Izidingo zokudla okuhle

Ngo-1999, isazi sokudla sase-Israel uKim Protasov washicilela imigomo yokudla kwakhe. Isici esiyinhloko sendlela yakhe ukuthi ukudla okuvunyelwe kungadliwa ngenani elidingekayo ukuhlangabezana nezidingo zomzimba nganoma yisiphi isikhathi, nasebusuku. Amasonto amahlanu Ukudla kweProtasov ihlukaniswe izikhathi ezi-4, ngesikhathi ngasinye lapho kuvunyelwe ukudla okuthile. Izindlela eziyimfihlo eziyinhloko zokudla yi-fiber enkampanini yamaprotheni afanele.

I-Protasov incoma ukuthi okokuqala uyeke ukudla okusheshayo, amazambane athosiwe, imikhiqizo kafulawa omhlophe, wonke amafutha namafutha, ushizi othambile (feta, feta cheese, mascarpone), amasoseji, imikhiqizo yenyama eseyiphelile, inyama enamafutha, amaswidi noshukela, amantongomane. , noma yibuphi utshwala.

Manje ake sithole ukuthi yini ongadla evikini ngalinye elithile lokudla. Okokuqala, siyaqaphela ukuthi imikhiqizo yobisi nobisi oluvutshiwe enokuqukethwe kwamafutha afika ku-5%, ushizi onzima nemifino (zama ukugxila kokungewona isitashi) ingadliwa njalo. Ngaphandle kwemikhiqizo eshiwo, ngesonto lokuqala kuvunyelwe ukudla iqanda lezinkukhu kuze kube yizicucu ezi-3 zama-apula aluhlaza nsuku zonke.

Ukuphuza - amanzi amile (1,5-2 amalitha nsuku zonke), itiye nekhofi ngaphandle koshukela.

Kusukela ngesonto lesibili, kunconywa ukuthi unikele ngamaqanda enkukhu futhi wehlise inani loshizi onzima kwimenyu. Ngalesi sikhathi, ukuvivinya umzimba nakho kufanele kuxhunywe. Ukukhanya kufanele kuvele emzimbeni manje, ukuze ezemidlalo zingabi yinkinga kuwe. Futhi amakhilogremu angeziwe, ngenxa yalokhu, azohamba kakhulu ngokwengeziwe.

Ngesonto lesithathu, inyama nenhlanzi kungangezwa kwimenyu yesigaba sesibili. Kuvunyelwe ukudla kuze kufike ku-300 g wenkukhu enamafutha noma inhlanzi ngosuku. Izinketho ezingcono kakhulu zokwelashwa kokushisa kungaba ukubilisa, ukubhaka, nokushisa. Kufanele uqale ususe isikhumba enyoni. Kodwa inani lemikhiqizo yobisi oluvutshiwe, uma uncike enyameni, manje lingancishiswa. Ngakho amaprotheni anele umzimba.

Emavikini angu-4 no-5, ukudla okunomsoco, ngokuvamile, kufana nangaphambili. Ukuthi nje manje izilinganiso ezicacile zemikhiqizo azikhonjiswa. Kunconywa ukuthi uhlukanise imenyu ngezinhlanganisela ezintsha zezibiliboco ezivunyelwe.

Kuzo zonke izigaba zokudla kweProtasov, kunconywa ukuthi ususe usawoti ekudleni noma, okungenani, ungadluli ukudla. Kumaviki ama-5, ungalahlekelwa afinyelela kuma-20 amakhilogremu angeziwe.

Kuze kube ngama-25 kilogram azokusiza ukuthi ulahlekelwe ukudla okufanele inyanga yonke… Njengoba ungaqagela egameni, lena inkambo yokudla okufanele ihlale isikhathi eside kangakanani. Ngokwabathuthukisi bale ndlela, lapho izazi eziningi zokudla okunomsoco ziyavuma, iphuzu eliyinhloko lokwehlisa isisindo ngendlela ephephile wukudla okulinganisela kahle.

Into yokuqala okudingeka isuswe ekudleni amafutha ezilwane. Usawoti kanye noshukela ngendlela emsulwa nasekudleni naseziphuzweni nakho akuvunyelwe. Kuvinjelwe ngokuphelele ukudla imikhiqizo eyenziwe ngofulawa omhlophe nanoma yikuphi utshwala. Lokhu kudla kuphinde kuhlukaniswe ngezigaba, kuhlinzekelwe ukuthulula eqenjini elithile lokudla.

Sigcwalisa umzimba ngamaminerali, ama-carbohydrate anempilo namafutha alula ezinsukwini ezinhlanu zokuqala zokudla. Kulokhu, ungasebenzisa okusanhlamvu (amabele, irayisi, i-oats, i-semolina), amazambane, izinhlobo ezahlukahlukene zamantongomane nembewu ye-sunflower (ngokulinganisela, ngenxa yokuqukethwe kwekhalori eliningi). Imidumba (ubhontshisi, ummbila, udali, uphizi) nakho kwafakwa ohlwini lokudla okuvunyelwe. Ungakugcwalisa ukudla ngamafutha emifino (ummbila uyisinqumo esihle kakhulu), kepha awuphathwa ngokushisa. Udinga ukuphuza amanzi abilisiwe nejusi yetamatisi.

Ukudla kwemifino kwesikhathi sesibili sezinsuku ezinhlanu kucebile ngamavithamini nefayibha okusisiza ukuqeda ubuthi nokunye okunqwabelana okuyingozi. Abalingiswa abakhulu bemenyu ngamakhukhamba, utamatisi, iklabishi, isithombo, ithanga, i-zucchini, ama-beet, upelepele wensimbi, u-anyanisi nogalikhi. Sebenzisa uwoyela wemifino ukugqoka imifino. Siphuza amanzi abilisiwe.

Isigaba sesithathu sokudla sezinsuku ezinhlanu sikhuthaza ukusetshenziswa kwama-carbohydrate afanele emikhiqizweni yezithelo namajikijolo. Faka phakathi ama-plums, ama-cherries, ama-cherry, amapheya, ama-apula, i-kiwi, ubhanana, amapentshisi, amagilebhisi, amabhilikosi, nama-citrus ahlukahlukene ekudleni. Isilinganiso sokuphuza - amanzi abilisiwe namaminerali, amajusi wezithelo.

Ukudla kwesigaba sesine, esihlala izinsuku ezingu-3, ​​siqukethe amaswidi anempilo - izithelo ezomisiwe (omisiwe, amakhiwane, ubhanana, izinsuku, amabhilikosi omisiwe). Le mikhiqizo iyinqolobane yama-acids ephilayo, usawoti wamaminerali kanye nezakhi zokulandelela, i-calcium, insimbi, i-magnesium, i-phosphorus. Kufanele uphuze amanzi amaminerali nabilisiwe.

Isigaba sesihlanu, futhi esinezinsuku ezintathu, sizogcwalisa izinqolobane zomzimba ze-potassium nezinto ezibaluleke kakhulu zamakhemikhali ngokusebenzisa uju lwemvelo. Ungayidla kuphela ngamanzi abilisiwe.

Ngesikhathi sesigaba sesithupha sezinsuku eziyishumi nambili, kuvunyelwe ukudla ukudla obekuvunyelwe ngaphambilini. Ngezinsuku 12-1 sibheka imenyu yesigaba sesine, ngezinsuku 3-4 - zesigaba sesithathu, ngezinsuku 6-7 - zesigaba sesibili, ngezinsuku 9-10 - zesigaba sokuqala.

Sidla amaqhekeza ngaso sonke isikhathi - izikhathi ezi-4-5 ngosuku.

Ngakho-ke, ngenyanga (ngokunembile, ezinsukwini ezingama-28) ukuncipha kwesisindo kufinyelela kuma-25 kg. Ukuze kulungiswe umphumela onjalo omangalisayo, onjiniyela bendlela baphikelela ekugcineni imithetho yesigaba sesikhombisa sokudla. Ezinsukwini ezingama-28 ezilandelayo, yidla njengokujwayelekile ngaphambi kokudla, kodwa qiniseka ukuhlela usuku olulodwa lokuzila emanzini abilisiwe njalo ngesonto.

Okudumile futhi ukudla okuhle okuhlangene, futhi ihlala inyanga. Njengomthetho, kuthatha kuze kufike ku-10 kg emzimbeni. Esigabeni sokuqala sale nqubo (izinsuku eziyi-1-12), umzimba uvalelisa uketshezi oluningi futhi inqubo yokushisa amafutha iyaqala. Esigabeni esilandelayo, kusuka ezinsukwini eziyi-13 kuye kwezingama-24, ngokuncipha kwesisindo okusebenzayo, kuyalulekwa ukuxhuma ukuvivinya umzimba. Isonto lokugcina lokudla kuhloswe ngalo ukubuyisa umzimba.

Phakathi nenqubo, kufanele ugcine ukudla okuthile. Udinga ukudla kwasekuseni kungakapheli u-10:00, isidlo sasemini - cishe amahora ayi-14-15, isidlo sakusihlwa - kuze kube ngu-19:00. Uma uhlala isikhathi eside kulokhu kudla, kunconywa ukuthi udle ukudla kwakusihlwa kuqala, futhi uguqule okunye ukudla. Kodwa ungeqisi. Akukhuthazwa ukuthi udle isidlo sakusihlwa ngaphambi kuka-16:00, ngaphandle kwalokho ungase ulambe kakhulu ekupheleni kosuku. Ukudla kusekelwe emikhiqizweni yezithelo nemifino engenasitashi, isinkwa esimnyama, ubisi olunamafutha aphansi. Imininingwane eyengeziwe kumenyu yokudla.

Kuze kube yinyanga lapho ungahlala khona ukudla okuhle kwasekhayangokusekelwe ekukhishweni kwemikhiqizo ethosiwe, enamafutha, ufulawa nayo yonke imikhiqizo ye-confectionery. Ukulahlekelwa isisindo kungenxa yesethi yezingxenye zokudla ezifanele kanye nokuncipha kwama-calories.

Le nqubo yathola igama layo ngenxa yemikhiqizo elula, ejwayelekile efakwe kumenyu yayo. Kufanele udle inyama engenamafutha, ubisi olumuncu olunamafutha amancane, izithelo nemifino, okusanhlamvu. Imikhiqizo ingashiswa, ibiliswe, ibhakwe, kodwa ingaphathwa ngokushisa okunolaka. Yidla okuluhlaza lokho ongakwenza. Ukuze ubhekane nezifiso zamaswidi, kuvunyelwe ukusebenzisa uju lwemvelo (kufika ku-1 tsp ngosuku). Akunconywa ukwengeza ushukela nezinye izakhi ezinoshukela ekudleni neziphuzo.

Imenyu yokudla okuhle

Isibonelo sokudla okuhle nguKim Protasov

Usuku 1

Ukudla kwasekuseni: i-cottage shizi enamafutha aphansi (kufika ku-120 g); i-Apple; itiye.

Isidlo sasekuseni sesibili: iqanda lenkukhu ebilisiwe; ikiwi.

Isidlo sasemini: isobho elinamafutha aphansi nomhluzi wenkukhu (isitsha); isaladi le-bell pepper, utamatisi, ikhukhamba, amakhambi; itiye.

Isidlo sakusihlwa: isitshalo seqanda esibhakwe nge-garlic sauce; itiye.

Usuku 2

Ukudla kwasekuseni: isaladi elithile lamaGrikhi; i-apula (elisha noma elibhakiwe); Ikhofi yetiye.

Isidlo sasekuseni sesibili: i-cottage shizi enamafutha aphansi (i-100 g) nengxenye yengilazi ye-yogurt engenalutho.

Isidlo sasemini: isaladi yamatamatisi amabili amasha no-30 g woshizi ongaxutshiwe onzima; ujusi wetamatisi (250 ml).

Isidlo sakusihlwa: inkomishi ye-kefir namakhekhe ama-cheesecake ambalwa.

Usuku 3

Ukudla kwasekuseni: iphalishi le-oatmeal emanzini; iqanda elinzima; itiye.

Isidlo sasekuseni sesibili: i-cocktail ka-200 ml we-kefir, ikhukhamba namakhambi.

Isidlo sasemini: isitsha sikasanqante nesilimo esidliwayo esinamagatsha anamanzi; itiye.

Isidlo sakusihlwa: ukuxubeka kwesitshalo seqanda kanye nesanqante; 2-3 izinkwa eziphelele zokusanhlamvu; ucezu oluncane lukashizi onzima.

Usuku 4

Ukudla kwasekuseni: ikhukhamba-utamatisi isaladi netiye.

Isidlo sasekuseni sesibili: ama-pancake wesinamoni anamafutha aphansi; ingilazi yejusi ye-apula esanda kufinywa.

Isidlo sasemini: isitsha se-okroshka yemifino; isaladi lezinqathe eziqoshiwe negalikhi, okunongwe ngokhilimu omuncu onamafutha amancane; itiye elinamakhambi noma ikhofi elibuthakathaka.

Dinner: ucezu lwenkukhu ebilisiwe noma ebhakwe; i-apula nomhlophe iklabishi isaladi, elingasetshenziswa nge-kefir ephansi noma i-yogurt; itiye.

Usuku 5

Ukudla kwasekuseni: i-cottage cheese casserole enamafutha aphansi; ingilazi ye-kefir noma ubisi olubilisiwe olubilisiwe.

Isidlo sasekuseni sesibili: i-apula nesaladi yemifino (sebenzisa ijusi likalamula njengokugqoka).

Isidlo sasemini: isitsha sesobho semifino ebandayo (i-gazpacho iyisinqumo esihle); ujusi wetamatisi.

Isidlo sakusihlwa: isaladi le-curd nemifino; i-apula elincane (elisha noma elibhakiwe).

Usuku 6

Ukudla kwasekuseni: utamatisi nensimbi pepper esaladini; iyogathi engenalutho (200-250 ml).

Ukudla kwasekuseni kwesibili: i-apula nengilazi yejusi yesanqante (ungawaxuba).

Isidlo sasemini: isibhakabhaka senhlanzi ebhakwe (kufika ku-200 g); isaladi yemifino engeyona isitashi; Ikhofi yetiye.

Isidlo sakusihlwa: i-zucchini ebhakwe ngaphansi koshizi onzima wokuqukethwe okunamafutha ubuncane; utamatisi; itiye.

Usuku 7

Ukudla kwasekuseni: i-omelet eshubile (sebenzisa amaqanda amabili nesipinashi); itiye lekhofi.

Ukudla kwasekuseni kwesibili: i-apple puree ne-1 tbsp. l. i-cottage shizi; inkomishi yetiye.

Isidlo sasemini: i-cutlet yenkukhu eqoshiwe isaladi utamatisi, ikhukhamba, imfanzi; 200 ml wobisi olubilisiwe.

Isidlo sakusihlwa: isaladi yethanga-isanqante (ungangeza futhi izingcezu zama-apula ezinomsoco esitsheni); ingilazi ye-yogurt engenalutho; itiye.

Isibonelo sokudla okuhle inyanga

Isigaba sokuqala

Ukudla kwasekuseni: iphalishi le-semolina emanzini.

Isnack: idlanzana lamantongomane.

Isidlo sasemini: i-oatmeal ebilisiwe noma ebilisiwe.

Isidlo sasemini: 30 g wembewu ye-sunflower.

Isidlo sakusihlwa: irayisi elibilisiwe (onsundu ungcono).

Isigaba sesibili

Ukudla kwasekuseni: iklabishi elimhlophe ngamakhambi (ungafaka isizini ngamafutha we-sunflower).

Snack: idlanzana lama-radishes.

Isidlo sasemini: i-zucchini ebhakwe.

Isidlo santambama: ama-beet abilisiwe, agayiwe (uma ufisa, ungangeza ugarlic kuso).

Isidlo sakusihlwa: isaladi yamakhukhamba notamatisi.

Isigaba sesithathu

Ukudla kwasekuseni: ama-plums ama-5-6.

Isnack: hlanganisa amajikijolo namabhilikosi.

Isidlo sasemini: i-apula nesaladi sikabhanana.

Isidlo sasemini: ingilazi yejusi le-apula.

Isidlo sakusihlwa: ama-apula abhakiwe (ama-2-3 ama-PC.); ikiwi.

Isigaba sesine

Ukudla kwasekuseni: ubhanana omisiwe.

Isnack: izinsuku.

Isidlo sasemini: amabhilikosi omisiwe.

Isidlo sasemini: idlanzana lamagilebhisi omisiwe.

Isidlo sakusihlwa: hlanganisa izithelo ezomisiwe.

Note

… Izithelo ezomisiwe zehlukile kokunye ukudla ekudleni okuphezulu kwekhalori, ngakho-ke ungadli ngaphezu kuka-50-60 g ngokuhlala ngakunye.

Isigaba sesihlanu

Usuku lonke, njalo emahoreni amabili kuya kwamathathu uju wemvelo (2 tbsp. L.) Ugeza ngamanzi abilisiwe noma ngetiye.

Isigaba sesithupha

Izinsuku eziyi-1-3: imenyu yesigaba sesine.

Izinsuku ezingu-4-6: imenyu yesigaba sesithathu.

Izinsuku ezingu-7-9: imenyu yesigaba sesibili.

Izinsuku eziyi-10-12: imenyu yesigaba sokuqala.

Ukudla kokudla okuhle okuhlangene inyanga yonke

UMsombuluko

Ukudla kwasekuseni: ingilazi yobisi.

Isidlo sasekuseni sesibili: ingilazi yobisi.

Isidlo sasemini: ingilazi yobisi.

Isidlo sasemini: ingilazi yobisi.

Isidlo sakusihlwa: ingilazi yejusi yetamatisi; kufika ku-100 g we-rye noma isinkwa esimnyama.

NgoLwesibili

Ukudla kwasekuseni: isinkwa esimnyama (izingcezu ezi-2) nebhotela noju lwemvelo; Ikhofi yetiye.

Isidlo sasemini: inyama ebilisiwe ebilisiwe (100 g); umhluzi othile; ucezu lwesinkwa esimnyama; ucezu oluncane lweshizi elinamafutha aphansi.

Isidlo: amaqanda amabili abilisiwe.

NgoLwesithathu

Ukudla kwasekuseni: ama-apula ama-2 amaphakathi (kungcono ukukhetha izithelo ezimuncu).

Isidlo sasemini: isobho semifino ngaphandle kokuthosa nezinye izinto ezinamafutha.

Isidlo sakusihlwa: isaladi yemifino engeyona yesitashi; itiye nge-1 tsp. uju.

NgoLwesine

Ukudla kwasekuseni: i-cottage shizi enamafutha aphansi (100 g).

Isidlo sasemini: amaqanda ama-2 enkukhu abilisiwe; inyama ebilisiwe yenkukhu (100 g); ucezu lwesinkwa esimnyama noma serye.

Isidlo sakusihlwa: ingilazi ye-kefir enokuqukethwe kwamafutha okungekho ngaphezu kwe-1%.

Friday

Phinda imenyu yangoLwesibili.

Saturday

Phinda imenyu yemvelo.

Sunday

Phinda imenyu yangoLwesine.

Note… Phinda imenyu engenhla masonto onke, kodwa ungadluli isikhathi esinconywayo senyanga.

Izibonelo Zokudla Zokudla Okuhle Kwasekhaya

Inketho No. 1

Usuku 1

Ukudla kwasekuseni: ikhofi / itiye; izipuni ezimbalwa zeshizi elinamafutha aphansi.

Isidlo sasemini: ucezu lwebele lezinkukhu elibilisiwe; isaladi lama-radishes, i-sorrel neminye imifino; Ijusi le-Apple.

Isidlo sasemini: i-apula elisha noma eliphekiwe.

Isidlo sakusihlwa: inyama yenkomo ebilisiwe (100 g); ingilazi ye-kefir ephansi; isitsha samajikijolo.

Usuku 2

Ukudla kwasekuseni: inhlanzi ebilisiwe; itiye (ngobisi).

Isidlo sasemini: ingxenye ye-borscht engathosiwe; iklabishi elimhlophe elishisiwe isinkwa esimnyama; ingilazi yejusi yetamatisi noma utamatisi omusha; itiye.

Isidlo sasemini: ubisi (200-250 ml).

Isidlo sakusihlwa: 100 g we-pike perch perch ebilisiwe noma enye inhlanzi engenamafutha; ingilazi ye-kefir; i-apula eliphakathi nendawo.

Usuku 3

Ukudla kwasekuseni: amaqanda amabili abilisiwe; itiye (elinobisi noju).

Isidlo sasemini: isitsha sesobho samakhowe ngamakhambi nanoma yikuphi okusanhlamvu; ikhukhamba elisha; 100 g wenyama yenkukhu ebilisiwe; isinkwa; izithelo noma izithelo ezomisiwe compote.

Isidlo sasemini: ingilazi yejusi yetamatisi.

Isidlo sakusihlwa: 100-150 g we-curd omisiwe; ingilazi ye-kefir ephansi.

Usuku 4

Ukudla kwasekuseni: kufika ku-150 g wenkukhu ebilisiwe nenkomishi yetiye.

Isidlo sasemini: isobho semifino esingathosiwe; i-steak encane enkampanini yamabhontshisi amhlophe abilisiwe; ucezu lwesinkwa; noma yisiphi isithelo noma ijusi lamajikijolo (ingilazi).

Isidlo sasemini: 250 ml wejusi yetamatisi.

Idina: ucezu lweshizi; ingilazi ye-kefir; noma iliphi iwolintshi.

Usuku 5

Ukudla kwasekuseni: ucezu lwenhlama yenkomo ebilisiwe netiye.

Isidlo sasemini: ingilazi yesobho lenhlanzi; ikhukhamba notamatisi isaladi; ingxenye yezinhlanzi ezibilisiwe; ucezu lwesinkwa esimnyama noma se-rye; ingilazi ye-compote.

Isidlo sasemini: ikhofi / itiye elinobisi olunamafutha amancane.

Isidlo sakusihlwa: ingxenye encane yesibindi sezinkukhu eziyizitshulu; ingilazi ye-kefir; eliphakathi noma i-apula.

Usuku 6

Ukudla kwasekuseni: i-cutlet eshubile kusuka enyameni engenamafutha; ikhofi / itiye elinobisi olunamafutha amancane.

Isidlo sasemini: isitsha seborscht esinamafutha; goulash; isinkwa esimnyama; ikhukhamba isaladi nojusi wetamatisi.

Kuphephile, i-apula.

Idina: ucezu lwenyama ebilisiwe ebilisiwe; ingilazi ye-kefir engenamafutha.

Usuku 7

Imenyu yalolu suku ngama-apula (1 kg) noma i-kefir (1,5 l). Ithula umthwalo!

Inketho No. 2

Usuku 1

Ukudla kwasekuseni: isangweji lesinkwa rye, udwi webhotela nocezu lweshizi elinamafutha aphansi laseDashi; itiye noma i-herbal decoction.

Isidlo sasemini: i-buckwheat (100 g); ingilazi ye-kefir ephansi.

Isidlo sasemini: 2 tbsp. l. ummbila noma i-oatmeal, uthele inani elincane le-yogurt yemvelo.

Isidlo sakusihlwa: isaladi lezithelo eligqokwe ngeyogathi; ingilazi yejusi likaphayinaphu.

Usuku 2

Ukudla kwasekuseni: isinkwa nebhotela noshizi wokuqukethwe okunamafutha ubuncane; itiye noma i-herbal decoction.

Isidlo sasemini: 150 g isitshulu semifino; itiye.

Isidlo sasemini: enye i-oatmeal noma i-muesli enambitheka ene-yogurt engenalutho.

Isidlo sakusihlwa: inyama yenkukhu ebilisiwe (100 g); iqanda elinzima; ingilazi yejusi kusuka kunoma iyiphi i-citrus.

Usuku 3

Ukudla kwasekuseni: isemishi (isinkwa esimnyama, ibhotela elincane, ushizi); i-herbal decoction noma itiye.

Isidlo sasemini: 80 g yengulube ebilisiwe ebilisiwe; ucezu lwesinkwa se-rye; Ubhanana omncane 2 (noma eyodwa enkulu); i-kefir (ingilazi).

Isidlo santambama: iyogathi enamafutha amancane (200 ml) ne-2 tbsp. l. oats.

Isidlo sakusihlwa: amazambane abondiwe ngaphandle kokugqoka (150 g); ingilazi ye-kefir.

Usuku 4

Ukudla kwasekuseni: isinkwa nebhotela kanye ne-cottage shizi; itiye.

Isidlo sasemini: 150 g isitshulu semifino (amazambane, izaqathe, u-anyanisi, ubhontshisi); itiye.

Isidlo sasemini: 100 g we-oatmeal (isisindo esenziwe ngomumo); iyogathi encane.

Isidlo sakusihlwa: 100 g wenyama yenkukhu, ephekwe ngaphandle kwamafutha angeziwe; iqanda elibilisiwe kanzima; ingilazi yejusi likaphayinaphu.

Usuku 5

Ukudla kwasekuseni: ucezu lwesinkwa noshizi onzima; itiye noma i-herbal decoction.

Isidlo sasemini: I-100 g yebele lezinkukhu elibilisiwe kanye nenani elifanayo lephalishi lelayisi; i-kefir (ingilazi).

Isidlo sasemini: i-apula nesaladi eliphakathi kwe ne-spoonful yamagilebhisi omisiwe; itiye.

Isidlo sakusihlwa: amaqanda amabili nengilazi ye-orange entsha.

Usuku 6

Ukudla kwasekuseni: isinkwa nebhotela noshizi; itiye.

Isidlo sasemini: i-buckwheat (100 g); isaladi kusuka kunoma yimiphi imifino non-starchy nemifino.

Isidlo sasemini: 100 g we-cottage shizi onamafutha aphansi; itiye.

Isidlo sakusihlwa: isaladi nesaladi le-apula.

Usuku 7

Ukudla kwasekuseni: isemishi (isinkwa sikarayi, ibhotela, ushizi) netiye.

Isidlo sasemini: isitshulu semifino (cishe i-150 g); itiye.

Isidlo sasemini: 100 g wommbila noma oatmeal; iyogathi enamafutha amancane (200-250 ml).

Dinner: 2 ubhanana nejusi le-apula (ingilazi).

Ukungafani kokudla okuhle

Ukudla okuchazwe ngenhla akunakulandelwa:

  1. ngokwanda kwezifo ezingamahlalakhona,
  2. ngemuva kokuhlinzwa,
  3. ngesikhathi sokukhulelwa kanye ne-lactation,
  4. izingane nentsha,
  5. abantu asebekhulile.

Izinzuzo Zokudla Okuhle

Izinzuzo eziyinhloko zokudla okuhle ngaphezu kokuncipha kwesisindo yilezi:

  1. ukuhlanzwa komzimba;
  2. ukujwayelekile ushukela wegazi;
  3. ukusungula isifiso sokudla esifanele;
  4. ukunciphisa izifiso zoswidi, ukudla okunesitashi nokunye ukudla okunama-kilojoule amaningi;
  5. ukuqedwa kokukhukhumeza ngokweqile, ukubukeka komuzwa omnandi wokukhanya, ukuthuthuka okujwayelekile enhlalakahleni nasempilweni;
  6. ukudla okuhlukahlukene;
  7. ukwakha umkhuba wokudla ngendlela efanele.

Ububi bokudla okuhle

  • Okubi kwalezi zindlela eziqotho zokuguqula izinto kuncane kakhulu kunezinzuzo, kepha-ke ezinye izikhubekiso zingatholakala.
  • Ngakho-ke, ukudla kukaProtasov kungaba nzima kulabo abajwayele ukuba nenyama nezinhlanzi eziningi ekudleni kwabo (le mikhiqizo ivinjelwe ekuqaleni kwenqubo).
  • Ekudleni kwanyanga zonke, kungaba nzima ukufeza izinsuku zokuzila. Isibonelo, ukuze udle uju kuphela usuku lonke, umuntu kufanele abe namandla afiselekayo.

Ukufaka isicelo ekudleni okuhle

Noma yikuphi ukudla okuhle kungaphindwa ngemuva kwezinyanga ezi-5-6. Uma ikhefu lide ngaphambi kokuqala kokudla okulandelayo, kuba ngcono. Uma, ngemuva kokuphela kwale nqubo, udla ngokulingene nangokufanele, ulawula okuqukethwe kwekhalori kwimenyu, uzokwazi ukugcina isisindo noma kancane kancane uqhubeke nokunciphisa.

shiya impendulo