Ukudla kwesikhathi eside, amasonto ama-3, -10 kg

Ukwehlisa isisindo kuze kufike ku-10 kg emavikini amabili.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-980 Kcal.

Ukwehlisa inani elibonakalayo lesisindo eseqile, ukudla oku-mono okufishane noma izinsuku zokuzila kungenzeka akulungile. Ukudla okudla isikhathi eside kuzosiza ukuguqula ngokuphelele isibalo sakho.

Izindlela ezithandwa kakhulu futhi ezisebenza kahle zesikhathi eside zokwehlisa isisindo ukudla kwaseMelika, ukushintshaniswa kwamaprotheni-carbohydrate, ukudla kwabesifazane abakhulelwe, indlela yokwehlisa isisindo eyenziwe ngu-Elena Malysheva, ukudla okunamafutha aphansi.

Izidingo zokudla zesikhathi eside

Isikhati eside Ukudla kwaseMelika kube nomthelela othandweni lwabantu baseMelika ngama-hamburger nabanye abamele ukudla okudliwayo. Odokotela kanye nezazi zokudla okunomsoco ezivela e-United States bazwakalise inhlabamkhosi ngomkhuba womhlaba wonke wabantu bakubo wokudla ukudla okungenampilo nokudla okunama-khalori amaningi. Imithetho eyisisekelo yendlela yaseMelika ifaka ukwenqaba isidlo sakusihlwa ngemuva kuka-17: 00 (ubuningi - 18:00). Ukuze ngaphambi kokuba ulale unganqotshwa umuzwa onamandla kakhulu wendlala, kunconywa ukuthi ulale, ikakhulukazi ngesikhathi sokuqala sokudla, kungakadluli u-22: 00. Ukudla okuthathu ngosuku kufanele kube nokudla okunempilo (ikakhulukazi, inhlanzi enomzimba nenyama, izithelo nemifino engeyona yesitashi, amaqanda enkukhu). Kuvinjelwe ngokuqinile amafutha, uviniga, utshwala, ushukela kanye nanoma yikuphi ukudla lapho kunendawo khona. Kuyafaneleka futhi ukunciphisa ukusetshenziswa kukasawoti nezinongo, futhi uma uzochitha isikhathi esifushane ekudleni, ungakwala ngokuphelele.

Ukudla okuvamile kwesikhathi eside indlela yokushintshaniswa kwamaprotheni-carbohydrate (BUC)… Uma imizimba yethu ine-carbohydrate ephansi, iqala ukuncipha, yingakho izinhlelo eziningi zokunciphisa umzimba ezine-carb ephansi zithandwa kakhulu. Kodwa ngokungenwa isikhathi eside kwama-carbohydrates, izinkinga zezempilo noma isimo se-plateau singase siphakame (lapho amakhilogremu engeziwe eyeka ukuhamba, futhi usafuna ukulahlekelwa isisindo). Ezimweni lapho ufuna ukuguqula umzimba wakho ngendlela emangalisayo, ukudla okushintshanisa amaprotheni-carbohydrate kulungile. Ngokwemithetho yayo, amaprotheni kufanele anqobe kumenyu izinsuku ezimbili, futhi ngosuku lwesithathu kukhona ukwanda kwemikhiqizo ye-carbohydrate ekudleni. Ngenxa yalokho, umzimba awunaso isikhathi sokuthola ukuntuleka kwama-carbohydrate futhi uvimbele ukuncipha kwesisindo. Kungcono ukuhlela imenyu ngendlela elandelayo. Ngosuku lokuqala, yidla ukudla okulinganiselayo, okungukuthi, dla kokubili imikhiqizo ye-carbohydrate namaprotheni ngokulinganisela. Kunconywa ukuthi ungeqi inani lekhalori lansuku zonke elingaphezu kwamayunithi wamandla ayi-1500. Ngosuku lwesibili nolwesithathu, amaprotheni kufanele akhethwe, futhi ngosuku lwesine, ama-carbohydrate kufanele afakwe kwimenyu. Khona-ke futhi "sidlala" izinsuku ezintathu ngamaprotheni nama-carbohydrate, ngemva kwalokho sibuyela ohlelweni oluchazwe (siqala ngosuku olulinganiselayo). Ukuze umzimba usebenze kahle, ngezinsuku zamaprotheni kunconywa ukuba ukhethe izinhlanzi ezingenamafutha, izilwane zasolwandle, inyama enomzimba omncane, ubisi nobisi olumuncu olunamafutha aphakathi nendawo, kanye nama-carbohydrate - okusanhlamvu, izithelo, amajikijolo, imifino. kanye nemifino ehlukahlukene.

Abesifazane baziwa ngokukhuluphala ngesikhathi bekhulelwe. Kodwa kunesilinganiso esimaphakathi sokwengeza ikhilogremu ngenkathi uthwele ingane. Uma amakhilogremu amasha eza kuwe ngokushesha, udinga ukudla okukhethekile kwabesifazane abakhulelwe. Le nqubo izohlinzeka ngezinto eziphilayo zomama ozayo nomntwana ngezingxenye ezibalulekile futhi, ngesikhathi esifanayo, ukuvikela owesifazane endaweni ethakazelisayo kusuka kwesisindo somzimba esiningi. Lapho uhlanganisa ukudla phakathi nalesi sikhathi, kuyadingeka ukunciphisa ukusetshenziswa kwemikhiqizo kafulawa (ikakhulukazi kusuka kufulawa omhlophe), izitsha neziphuzo ezinoshukela owengeziwe. Yiqiniso, kufanelekile ukuyeka imikhiqizo yokudla okusheshayo kanye nokudla okuhlukahlukene "udoti". Kunconywa ukwandisa inani lamaprotheni anempilo ekudleni; kufanele ikhishwe emikhiqizweni yobisi kanye nobisi olumuncu, inhlanzi kanye nenyama engenamafutha.

Uma kuziwa ezindleleni zokupheka, lokhu kungaba ukubilisa, ukubhaka, isitshulu, ukugcoba noma ukupheka ngesitimu. Kodwa ukudla okuthosiwe kungcono kakhulu ukugwema. Kufanele unciphise ukusetshenziswa kukasawoti, izitsha ezinosawoti kanye nezicucu, ukudla okusemathinini; zingabangela ukukhukhumala nokuzuza isisindo. Kunconywa ukudla ngokulinganayo izikhathi ezingu-4-5 ngosuku ngezingxenye ezilinganiselwe. Ungadli amahora amabili alandelayo ngaphambi kokulala. Isidlo sakusihlwa esihle sizoba imikhiqizo yobisi enamafutha aphansi (isibonelo, i-cottage shizi enkampanini ye-kefir noma i-ryazhenka).

Ukwenza le nqubo ibe wusizo ngangokunokwenzeka kuwe, lalela izeluleko ezilandelayo ezivela kwabezokudla:

- kungcono ukudla isinkwa esomisiwe kancane, kufanele kungabi nosawoti (okokudla), kusuka kufulawa ojiyile noma i-rye, umthamo wansuku zonke awudluli ku-100-150 g;

- kuyasiza ukusebenzisa ama-200 ml amasobho nsuku zonke (kuyinto efiselekayo ukuthi babe nesisekelo semifino nezengezo ezincane zokusanhlamvu okuhlukahlukene, amazambane, i-pasta, njll.);

- inyama nokudla okuhlukahlukene okuvela kuyo akufanele kudliwe okungaphezu kuka-150 g ngosuku (okungcono kakhulu kungaba inyama yenkomo, inyama yenkukhu, i-turkey, i-veal, i-fillet);

- izinhlanzi ezondile (ngokwesibonelo, i-pike perch, navaga, cod) nayo iyasiza kakhulu kwabesifazane abakhulelwe, kuze kufike ku-150 g ngosuku;

- uma ubekezelele ubisi nobisi olumuncu kahle, sebenzisa cishe ama-150-200 g wemikhiqizo enjalo ngosuku (okubaluleke kakhulu ushizi onamafutha aphansi, i-kefir, iyogathi, ubisi lonke, iyogathi ngaphandle kwezithasiselo);

- ungadla amaqanda, ama-1-2 pcs. ngosuku;

- ukudla nsuku zonke kwamafutha yemifino - 15 g;

- kusuka emifino kufanelekile ukunciphisa ukusetshenziswa kobhontshisi, izaqathe, ama-radishes, ama-beet.

Idumile futhi yesikhathi eside Ukudla okwenziwe ngu-Elena Malysheva… Lapha, okuqukethwe ikhalori ekudleni kwansuku zonke akumele kudlule amayunithi ayi-1200. Udinga ukwenza imenyu kusuka kumaprotheni afanele, amafutha nama-carbohydrate, ngenkathi uqeda ukudla okunamafutha nokuthosiwe, ukudla okusheshayo nokunye ukudla okuyingozi kuwo ngangokunokwenzeka. Ukudla - kahlanu ngosuku (ukudla okulula okuyisisekelo okumbili nambili okuphakathi nendawo). Ukudla kwasekuseni kuhle nge-oatmeal, futhi umbhali wendlela weluleka ukuthela okusanhlamvu, hhayi ukubila. Ukwenza iphalishi libe mnandi ngokwengeziwe futhi libe nempilo, ungangeza noma yisiphi isithelo esingeyona isitashi (isibonelo, i-apula) noma idlanzana lamajikijolo kuso. I-cottage shizi enamafutha aphansi noma iyogathi engenalutho nakho kuyisinqumo esihle esidlweni sakho sokuqala. Ukudla kwasekuseni kunconyiwe ngabo-8: 00. Udinga ukuba nesidlo sasemini ngamahora ayi-12-13, ikakhulukazi ngezakhi zamaprotheni. Isibonelo, ungapheka inhlanzi noma inyama ngamakhambi. Kunconywa ukupheka amaprotheni ngaphandle kokusebenzisa amafutha namanye amafutha. Isidlo sakusihlwa (okunconywa ukuthi sihlelwe amahora angama-2-3 ngaphambi kokulala, noma okungcono kungakadluli u-19: 00) kufanele sihleleke njalo kusuka kusaladi yemifino kanye nomkhiqizo wobisi olunamafutha aphansi. Ungadla neqanda elilodwa lenkukhu. Ungadla izithelo noma imifino phakathi kokudla.

Uma ufuna ukunciphisa umzimba ngaphandle kokusika kakhulu ukudla kwakho, isikhathi eside ukudla okunamafutha amancane… Kuyadingeka ukunciphisa ukuba khona kwezakhi ezinamafutha ekudleni kuze kufike ku-5-10% futhi kungcono ukuzitholela emithonjeni yezitshalo. Ukudla okuvinjelwe ngokuqinile kulokhu kudla kuhlanganisa: ingulube, idada, inyama yenkomo enamafutha, i-offal ehlukahlukene, amasoseji nayo yonke imikhiqizo ye-sausage, izinhlanzi ezinamafutha (i-eel, i-herring, i-carp, i-mackerel, i-tuna, i-sardines, njll.), i-fish caviar, ubisi, njll. ubisi olumuncu olunamafutha amaningi, izikhupha zamaqanda, ubhontshisi wesoya, ubhontshisi, amantongomane, noma yikuphi ukudla neziphuzo ezinoshukela, uju, ujamu, utshwala, ukudla okuthosiwe namafutha, imikhiqizo yokudla okusheshayo nayo yonke imikhiqizo enekhalori ephezulu.

Futhi ukuze udle ngokudla okunamafutha aphansi udinga lokhu kudla okulandelayo:

- inyama (inyama yenkomo engenamafutha, inyama yenkomo ephilile, umdlalo, inkukhu);

- inhlanzi (i-pike, i-cod, i-perch, i-trout, i-flounder);

- imikhiqizo yokubhaka eyenziwe ngofulawa oqinile;

- noma iyiphi imifino namakhowe;

- izithelo.

Isiphuzo sokuphuza - amanzi ahlanzekile, itiye nekhofi elingenashukela, ama-herbal teas.

Lapho ulungisa ukudla, udinga ukukhetha indlela yokucubungula emnene (noma iyiphi, ngaphandle kokuthosa).

Imenyu Yesikhathi Eside Yokudla

Ukudla kwaseMelika masonto onke

UMsombuluko

Ukudla kwasekuseni: i-rye noma isinkwa sokudla okusanhlamvu (ucezu olu-1); i-orange noma i-apula; Ikhofi yetiye.

Isidlo sasemini: kufika ku-200 g wezinhlanzi eziphekiwe noma ezithosiwe epanini elomile; 100 g wesilimo esidliwayo esinamagatsha anamanzi afafazwe kalamula.

Isidlo sakusihlwa: ucezu lwenyama enciphile obhakwe enkampanini ka-anyanisi kanye neqanda elilodwa leqanda (isisindo esiphelele sengxenye akumele seqe i-100 g); i-Apple; ucezu lwesinkwa noma i-toast; ingilazi yobisi olushelelayo.

NgoLwesibili

Ukudla kwasekuseni: i-toast toast; itiye noma ikhofi; iwolintshi.

Isidlo sasemini: isipinashi esisitshiwe (200 g); i-veal isibindi ethosiwe epanini elomile (130-150 g); 2 amazambane abilisiwe; itiye / ikhofi ngaphandle koshukela.

Isidlo sakusihlwa: isaladi yemifino engekho isitashi, enongiwe kancane ngamafutha emifino; i-ham encane enamafutha amancane ocezwini lwesinkwa; iqanda elibilisiwe nengilazi ye-yogurt elula.

NgoLwesithathu

Ukudla kwasekuseni: ucezu lwesinkwa; i-orange noma i-apula; Ikhofi yetiye.

Isidlo sasemini: 200 g wenyama ethosiwe (pheka epanini ngaphandle kokungeza amafutha); Ingilasi yojusi wotamatisi; amaqabunga e-ulethisi; i-grapefruit noma enye i-citrus.

Isidlo sakusihlwa: amaqanda enkukhu abilisiwe (ama-1-2 ama-PC.); ucezu lwesinkwa; isaladi lamatamatisi amabili; ingilazi yeyogathi; nge-dessert, yidla ipheya noma i-apula.

NgoLwesine

Ukudla kwasekuseni: ucezu lwesinkwa; i-orange noma ama-apula ama-2 amancane; itiye / ikhofi ngaphandle koshukela.

Isidlo sasemini: iklabishi elimhlophe eliqoshiwe (150 g) nejusi kalamula; inyama yenkukhu ebilisiwe (200 g); Ikhofi yetiye.

Dinner: ubhontshisi omncane; Pepper yaseBulgaria; 5-6 ama-radishes; i-casserole engu-50 g we-cottage shizi onamafutha aphansi, isikhupha seqanda elilodwa ne-apula elincane; ingilazi yobisi olunamafutha amancane.

Friday

Ukudla kwasekuseni: ucezu lwesinkwa; iwolintshi; itiye / ikhofi ngaphandle kwezithasiselo.

Isidlo sasemini: ucezu lwenyama ebilisiwe (150 g); izaqathe ezigayiwe (250 g); amazambane abilisiwe ngomfaniswano; itiye / ikhofi ngaphandle koshukela.

Isidlo sakusihlwa: amaqanda aqhekeziwe avela emaqandeni amabili (pheka epanini elomile); isaladi utamatisi, amakhambi kanye anyanisi; i-Apple.

Saturday

Ukudla kwasekuseni: ucezu lwesinkwa; i-orange noma i-apula; Ikhofi yetiye.

Isidlo sasemini: ingxenye yezinhlanzi ezibilisiwe (kufika ku-200 g); ucezu lwesinkwa; cishe i-150 g yesaladi yemifino engeyona yesitashi, efafazwe ngejusi likalamula; itiye / ikhofi ngaphandle kwezithasiselo.

Isidlo sakusihlwa: inyama yenkomo ebilisiwe ene-horseradish (150 g); amahlamvu ka ulethisi; i-apula nengilazi yobisi olunamafutha amancane.

Sunday

Ukudla kwasekuseni: i-toast ngaphandle kwezithasiselo; i-Apple; Ikhofi yetiye.

Isidlo sasemini: inkukhu ebilisiwe (200 g); 100 g wephalishi lelayisi; amahlamvu ka ulethisi anejusi kalamula; i-Apple; 200-250 ml wobisi olunamafutha amancane.

Isidlo sakusihlwa: iyogathi enamafutha amancane (ingilazi); ama-cutlets ambalwa; ucezu lwesinkwa kanye ne-aphula elincane.

Ukudla kwamasonto onke kokudla okushintshanisa amaprotheni-carbohydrate

Usuku 1 (olinganiselayo)

Ukudla kwasekuseni: i-oatmeal (pheka emanzini) nezithelo; ingilazi ye-kefir.

Isidlo sasemini: i-buckwheat noma amazambane acubuziwe; ucezu lwenhlanzi eshubile.

Isidlo sakusihlwa: i-cottage shizi enamafutha aphansi ene-apula eliqoshiwe; inkomishi yetiye ngaphandle kwezithasiselo.

Ebusuku: ungaphuza ingilazi ye-kefir.

Usuku 2 (amaprotheni)

Ukudla kwasekuseni: iqanda elibiliswe kanzima; ucezu lweshizi olunamafutha amancane; Ikhofi yetiye.

Isidlo sasemini: ucezu lwenkukhu eyosiwe enezele.

Isidlo sakusihlwa: isaladi yenhlanzi ebhakwe neklabishi; itiye.

Usuku 3 (amaprotheni)

Ukudla kwasekuseni: i-cottage shizi enongwe nge-kefir.

Isidlo sasemini: ama-patties wenyama ashubile kanye nesaladi yemifino engeyona enesitashi.

Dinner: isitshulu (inyama ye-turkey nemifino); inkomishi yetiye.

Usuku 4 (i-carbohydrate)

Ukudla kwasekuseni: croissant; ibhanana; itiye noma ikhofi.

Isidlo sasemini: isitsha seborscht ngaphandle kokuthosa; ucezu lwesinkwa esiphelele; inkomishi yetiye futhi, uma ufisa, uswidi noma isigaxa soshokholethi omnyama.

Isidlo sakusihlwa: irayisi elibilisiwe; amakhukhamba ambalwa; ingilazi yejusi yamagilebhisi.

Usuku 5 (amaprotheni)

Ukudla kwasekuseni: i-cottage cheese casserole enamafutha aphansi; Ikhofi yetiye.

Isidlo sasemini: i-fish fillet (pheka noma ubhake); iklabishi elimhlophe elifile

Isidlo sakusihlwa: inyama eyosiwe nenkomishi yomhluzi we-rosehip.

Usuku 6 (amaprotheni)

Ukudla kwasekuseni: i-omelet (sebenzisa amaqanda amabili enkukhu, upheke epanini elomile); itiye lekhofi.

Isidlo sasemini: turkey ebilisiwe; utamatisi kanye nekhukhamba isaladi.

Isidlo sakusihlwa: izinhlanzi ezimbalwa ezinonile noma ama-cutlets enyama; izaqathe netiye.

Usuku 7 (i-carbohydrate)

Ukudla kwasekuseni: i-muesli ngaphandle kwezithasiselo; itiye noma ikhofi.

Isidlo sasemini: isitsha sesobho senhlanzi nocezu lwesinkwa; amazambane abilisiwe kanye ne-cutlet yenyama encane; izipuni ezimbalwa zesaladi (imifino engewona isitashi namakhambi).

Isidlo sakusihlwa: imiqulu engu-2-3 yeklabishi netiye.

Isibonelo sokudla kokudla kwabesifazane abakhulelwe

I-trimester yokuqala

Ukudla kwasekuseni: ingxenye yama-muesli egqoke ne-yogurt; ijusi eliphakathi kwe-pear.

Isinongo: isinkwa esiphelele senhlamvu nocezu lwe-salmon; inkomishi yetiye.

Isidlo sasemini: isitsha sesobho samakhowe; iklabishi elimhlophe ngendlela yesaladi; inkomishi ye-herbal decoction.

Isidlo sasemini: ucezu lwesinkwa noshizi.

Isidlo sakusihlwa: i-risotto yemifino kanye noqathe oqoshiwe; ingilazi ye-kefir.

I-trimester yesibili

Ukudla kwasekuseni: i-oatmeal, engabiliswa ngobisi, nge-apula; itiye le-chamomile.

Isnack: idlanzana lama-alimondi kanye nama-prune ambalwa.

Isidlo sasemini: isobho lentili; isaladi elwandle noma enye iklabishi; ingilazi yejusi ye-cranberry.

Isidlo sasemini: ucezu lwesinkwa nenhlanzi; itiye.

Isidlo sakusihlwa: ama-omelet ambalwa amaqanda enkukhu namakhowe; ingilazi yeyogathi yemvelo.

I-trimester yesithathu

Ukudla kwasekuseni: ama-pancake ambalwa ane-cottage shizi; ingilazi yeyogathi.

Isnack: isemishi (isinkwa esiphelele senhlamvu noshizi); itiye.

Isidlo sasemini: isitsha senhlanzi hodgepodge; isaladi (i-tuna ngejusi yayo kanye namakhambi); umhluzi we-rosehip.

Isidlo sasemini: ikhekhe likhekhe netiye.

Isidlo sakusihlwa: inhlanzi ebilisiwe ne-2 tbsp. l. irayisi; ubisi olubilisiwe noma i-kefir (ingilazi).

Isibonelo sokudla kwamasonto onke kokudla kuka-Elena Malysheva

Usuku 1

Ukudla kwasekuseni: iphalishi le-buckwheat lama-200; iqanda elilodwa elibilisiwe; isaladi isanqante (100 g), efafazwe ngamafutha yemifino; i-apula eliphakathi.

Ukudla kwasekuseni kwesibili: i-casserole ka-120-130 g woshizi onamafutha aphansi no-20 g we-semolina.

Isidlo sasemini: i-soufflé evela enkomeni engenamafutha (kufika ku-100 g) namaprotheni amaqanda amabili enkukhu; ukholifulawa (200-250 g); umhluzi we-rosehip.

Isnack: ubhamubhamu noma iorenji.

Isidlo sakusihlwa: iklabishi iyisitshulu ne-zucchini (isisindo esiphelele sesitsha 200 g); i-apula ebhakwe noju nesinamoni.

Ngaphambi kokulala: 200 ml we-kefir enamafutha aphansi.

Usuku 2

Ukudla kwasekuseni: i-oatmeal (200 g eyenziwe ngomumo) ngokufaka isipuni sanoma imaphi amajikijolo; ubisi olushelelayo (ingilazi).

Ukudla kwasekuseni kwesibili: I-250 g yesaladi yebhitrudi ene-prunes ne-1 tsp. uwoyela wemifino; isinkwa se-bran.

Isidlo sasemini: irayisi nemifino pilaf (150 g); ucezu lwesifuba senkukhu ebilisiwe (70-80 g); isaladi leklabishi (100 g), okunongwe ngamaconsi ambalwa kawoyela wemifino; utamatisi. Ngemuva kwemizuzu engama-20 ngemuva kwasemini, kunconywa ukuthi uphuze umhluzi we-rosehip.

Isinongo: ushizi we-cottage shizi onamafutha amancane (100 g); iyogathi yemvelo ngaphandle kwezithasiselo (100 ml).

Isidlo sakusihlwa: i-fish fillet (kufika ku-100 g); 1-2 amaqanda abilisiwe abilayo nama-200 g kabhontshisi oluhlaza ophekiwe

Ngaphambi kokulala: ingilazi ye-kefir (khetha okungenamafutha noma i-1%).

Usuku 3

Ukudla kwasekuseni: i-omelet yesitimu enamaqanda amhlophe amaqanda amabili nobisi olunamafutha amancane; isaladi ne-apula isaladi; itiye.

Ukudla kwasekuseni kwesibili: i-apula eliluhlaza.

Isidlo sasemini: 150 g isobho semifino (ungasebenzisa noma yimiphi imifino ngaphandle kwamazambane); inkukhu ebilisiwe nobhontshisi okuphekwe ngaphandle kukawoyela (100 g lilinye).

Isinongo: 100 g weklabishi elimhlophe; isanqante encane nohhafu wehhabhula (ungenza isaladi ngalezi zithako).

Isidlo sakusihlwa: i-curd enamafutha aphansi (150 g).

Ngaphambi kokulala: i-kefir ephansi yamafutha (200 ml).

Usuku 4

Ukudla kwasekuseni: 50 g yenkomo yenkomo, umusi noma ubilisiwe; uphizi oluhlaza (100 g) kanye nepheya le-bran crisps.

Isidlo sasekuseni sesibili: i-vinaigrette (150 g) nezinkwa eziyi-1-2.

Isidlo sasemini: 100-120 g weklabishi oyisitshulu; 40 g izaqathe ezigayiwe; inhlanzi ebilisiwe ebilisiwe (100 g); uphuze umhluzi we-rosehip kamuva.

Isinongo: i-apula eliluhlaza obuphakathi nendawo.

Isidlo sakusihlwa: i-casserole engu-100 g we-cottage shizi wokuqukethwe okunamafutha amancane, amaprotheni eqanda elilodwa, ama-20 g wezinqathe nethisipuni kakhilimu omuncu; inkomishi yetiye.

Ngaphambi kokulala: ingilazi ye-kefir engenamafutha.

Usuku 5

Ukudla kwasekuseni: 3-4 tbsp. l. oatmeal kushubile nge-100 ml yobisi, ne-30 g yanoma yisiphi isithelo esomile

Ukudla kwasekuseni kwesibili: squash puree (200 g) no-100 g we-isitshalo seqanda (pheka ngaphandle kukawoyela).

Isidlo sasemini: 100 g wezinhlanzi ezibilisiwe noma ezishubile; 200 g isitshulu semifino (ungasebenzisa isipuni 1 samafutha we-sunflower lapho upheka); ngesigamu sehora - inkomishi yomhluzi we-rosehip.

Isinongo: 70 g wephalishi lelayisi; utamatisi noma ukhukhamba omncane omncane.

Isidlo sakusihlwa: i-cottage shizi enamafutha aphansi (150 g).

Ngaphambi kokulala: ama-200 ml we-fat kefir ephansi.

Usuku 6

Ukudla kwasekuseni: iqanda elibiliswe kanzima; uphizi oluhlaza (50 g); 30 g woshizi onamafutha amancane; inkomishi yetiye.

Ukudla kwasekuseni kwesibili: amazambane abhakiwe; i-sauerkraut (100 g) no-anyanisi oluhlaza.

Isidlo sasemini: isobho sepea ngaphandle kokuthosa (150 g); ucezu lwenkukhu (100 g); zucchini iyisitshulu izaqathe (150 g); isinkwa se-bran amabili.

Isinongo: 200 g wesaladi yemifino engeyona yesitashi nge-spoonful of ukhilimu omuncu.

Idina: ukholifulawa obhakiwe (200 g) no-50 g we-cottage shizi enamafutha aphansi.

Ngaphambi kokulala: isiphuzo sobisi olunamafutha aphansi (200 ml).

Usuku 7

Ukudla kwasekuseni: 200 g wephalishi lebhali; i-apula nesanqante isaladi (2 tbsp. l.).

Ukudla kwasekuseni kwesibili: itiye eliwolintshi nelingenashukela.

Isidlo sasemini: iklabishi eliyisitishi (200 g); i-apula elincane eliluhlaza.

Isinongo: 100 g woshizi onamafutha aphansi.

Isidlo sakusihlwa: ucezu lwenhlanzi ethambile (90 g); amaqanda amhlophe abilisiwe amabili; ubhontshisi obilisiwe (150 g).

Ngaphambi kokulala: ingilazi ye-kefir ephansi.

Note… Izinsuku zokudla, uma zifunwa, zingashintshaniswa.

Isibonelo sokudla okunamafutha aphansi nsuku zonke

Ukudla kwasekuseni: amaqanda amabili enkukhu abilisiwe; uhhafu wamagilebhisi noma i-apula; itiye eliluhlaza elingenashukela.

Ukudla kwasekuseni kwesibili: isaladi lezithelo nedlanzana lamagilebhisi omisiwe; usanda kukhanywa ijusi le-apula.

Isidlo sasemini: isaladi yamatamatisi ngamakhambi; isinkwa esiphelele senhlamvu ne-cottage shizi; itiye elingenashukela.

Isidlo sakusihlwa: inyama ebilisiwe noma izibopho zezinhlanzi isobho semifino esingathosiwe; ikhukhamba elisha noma utamatisi.

Izimo zokudla zesikhathi eside

Imikhawulo ejwayelekile yokunamathela ekudleni kwesikhathi eside ukukhulisa izifo ezingamahlalakhona, ubuntwana nokuguga, ukukhulelwa (ngaphandle kokudla okukhethekile) kanye ne-lactation.

Izinzuzo Zokudla Isikhathi Eside

  1. Ukudla okudla isikhathi eside kungasiza ekushintsheni imikhuba yokudla ekwenze wakhuluphala ngokweqile. Lokhu kuzokuvumela ukuthi ugcine umzimba wakho kuzimele ezintsha ngokuzayo.
  2. Izilinganiso zokudla eziphakanyisiwe zikuvumela ukuba udle okunomsoco, okumnandi futhi okuhlukahlukene impela.
  3. Ezinhlotsheni eziningi zokudla okudla isikhathi eside, kukhuthazwa ukudla okuyingxenye, okusiza ukugwema ukuqubuka kwendlala enkulu nokusiza ukusheshisa imetabolism.
  4. Imenyu yokudla ilinganisiwe ngakho-ke ngeke iholele ekuphazamisekeni kokusebenza komzimba.
  5. Ukwehla kwesisindo kwenzeka ngokushelela, okusekelwa yibo bonke abondli nodokotela.
  6. Izinhlobonhlobo zezinhlobo zokwehla kwesisindo sesikhathi eside zikuvumela ukuthi ukhethe okulungele wena.

Okubi ngokudla kwesikhathi eside

  • Ukwehla kwesisindo sesikhathi eside akunazinkinga, uma sikhuluma ngenhlalakahle nangempilo. Kepha kufanele ucabangele iqiniso lokuthi ukuze ulahlekelwe isisindo esikhulu kuzodingeka ubekezele isikhathi eside futhi, mhlawumbe, uphinde uhlele imikhuba eminingi yokudla unomphela.
  • Ekudleni okudla isikhathi eside, isisindo sincishiswa kancane. Uma ufuna ukubona umphumela wemizamo yakho "kusasa nje", lezi zindlela azenzelwe lokho.

Ukuphinda ukudla kwesikhathi eside

Uma impilo yakho nenhlalakahle yakho ihlelekile, kepha usenesisindo esingeqile, ungadla isikhathi eside nganoma yisiphi isikhathi.

shiya impendulo