Ukudla kwamaprotheni, izinsuku eziyi-10, -8 kg

Ukwehlisa isisindo kuze kufike ku-8 kg ​​ezinsukwini eziyi-10.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-780 Kcal.

Ufuna ukunciphisa umzimba ngaphandle kokuzizwa ulambile? Ukudla kwamaprotheni kulungile kuwe. Le ndlela yakudala yokuguqula isibalo ibhekwa ngokufanele njengenye ephumelela kakhulu. Ubelokhu esiza abantu ukunciphisa umzimba iminyaka eminingi.

Izimiso eziyisisekelo zokudla kwamaprotheni zihlanganisa ukukhishwa kwemikhiqizo ye-carbohydrate ekudleni kanye nokugcizelela okuyinhloko ekudleni okucebile ngamaprotheni. Lokhu kuholela ekutheni umzimba uqale ukuqeda ngenkuthalo izinqolobane zamafutha eziqoqiwe kuwo.

Izidingo zokudla kwamaprotheni

Qiniseka ukuthi unaka le mithetho elandelayo. Kufanele udle izikhathi ezi-5 ngosuku ngezingxenye ezincane, ngaphandle kokugoqa ngaphambi nje kokulala. Kunconywa ukuhlela isidlo sakusihlwa kungakapheli amahora angama-19-20. Ngesikhathi esifanayo, kuyasiza kakhulu kokubili kwesisindo kanye nempilo ukunikeza okuthandayo ekusetshenzisweni kwemikhiqizo eluhlaza, ebilisiwe noma ebhakiwe. Into esemqoka ukuthi ungafaki amafutha lapho upheka ukudla.

Kungakuhle ukuthi uphuze okungenani amalitha ama-2 amanzi ahlanzekile nsuku zonke. Futhi lokhu akufanele kwenziwe ngesikhathi sokudla, kepha imizuzu eyi-15-20 ngaphambi kokudla noma ngemuva okungenani ngesikhathi esifanayo ngemuva. Futhi, ngesikhathi sokudla kwamaprotheni, kunconywa ukuthi usebenzise ama-multivitamini futhi ungakhohlwa ngokuqeqeshwa kwezemidlalo.

Ukudla kufanele kusekelwe emikhiqizweni elandelayo:

- inyama yanoma yiluphi uhlobo;

- isinqumelo (ngamanani amancane);

- inhlanzi;

- amaqanda enkukhu (angabi ngaphezu kwama-2 ama-PC. Kungakapheli izinsuku ezintathu);

- amakhowe amasha noma anosawoti (hhayi nje okufakwe emanzini anosawoti);

- imifino (kunconywa ukuthi ugxile kuklabishi, ukhukhamba, upelepele wensimbi, utamatisi, ama-radishes, ama-radishes, isilimo esidliwayo esinamagatsha anamanzi);

- imifino ehlukahlukene;

- ulamula;

- amafutha omnqumo, izinongo.

Phakathi kweziphuzo, ngaphezu kwamanzi, kuvunyelwe ukuphuza itiye nekhofi, kuphela ngaphandle koshukela ongeziwe. Kungcono futhi ukwenqaba izinto ezithatha indawo kashukela.

Uma ufuna ukunciphisa umzimba kusebenze kahle, kufanele nakanjani uyeke imikhiqizo elandelayo:

- ushukela;

- i-confectionery;

- uju;

- imikhiqizo kafulawa;

- imikhiqizo yobisi nobisi oluvutshiwe;

- amasoseji neminye imikhiqizo yesoseji;

- isibindi sezinyoni nezilwane;

- imikhiqizo ekheniwe kanye ne-pickle;

- ipayipi;

- imifino efana ne-beet, izaqathe, amazambane, ummbila, i-sauerkraut nolwandle;

- iminqumo, iminqumo;

- ama-shrimp, squid, crab stick;

- iziphuzo ezinekhabhoni nezidakayo, izithelo namajusi ahlanganisiwe, okufakwa kuwo ushukela.

Ukudla okusele kungadliwa, kodwa ngamanani amancane. Ukugcizelelwa, yiqiniso, kufanele kube ekudleni okunconywayo. Ngemuva kwalokho, ngokuqinisekile, umphumela wokwehlisa isisindo uzotholakala kungekudala.

Izinsuku eziyi-10 zokulandela iprotheni yokudla, ungalahlekelwa kufika ku-8 kg. Uma udinga ukukhipha okuncane, vele unamathele kule nqubo uze ufinyelele esimweni somzimba osifunayo.

Imenyu yokudla kwamaprotheni

Isampula lokudla kwamaprotheni izinsuku ezintathu

Usuku 1

Ukudla kwasekuseni: cutlet yenkukhu eshubile; iqanda elibilisiwe.

Ukudla kwasekuseni kwesibili: ikhukhamba entsha neklabishi isaladi, okunongwe ngamafutha omnqumo kanye nejusi kalamula esanda kufinywa.

Isidlo sasemini: umucu wenhlanzi owosiwe; isaladi leklabishi elimhlophe, utamatisi namakhukhamba.

Isidlo sasemini: ucezu lwenkomo ebilisiwe; ukholifulawa ohlanganiswe ne-batter yeqanda.

Isidlo sakusihlwa: isitsha somhluzi wenkomo nesaladi yemifino evunyelwe (ungangeza ama-champignon noma ezinye izinhlobo zamakhowe kuwo).

Usuku 2

Ukudla kwasekuseni: ubhaka wenkukhu ongenasikhumba ophekwe nesipinashi.

Ukudla kwasekuseni kwesibili: isobho le-puree yethanga.

Isidlo sasemini: inyama yengulube iyisitshulu enkampanini yamakhowe; isaladi lamakhukhamba nama-radishes, okunongwe ngamaconsi ambalwa kawoyela womnqumo.

Isidlo santambama: i-asparagus enesaladi ye-arugula.

Isidlo sakusihlwa: umusi noma ubhake inhlanzi; hlanganisa amaqabunga eletisi, amakhambi ahlukahlukene kanye namakhambi afafazwe ngejusi likalamula.

Usuku 3

Ukudla kwasekuseni: bilisa inkukhu engenasikhumba; usike ukhukhamba ngeklabishi lamaShayina kanye nenkathi ngamafutha yemifino.

Ukudla kwasekuseni kwesibili: inyama yemvu neparsley, idill namanye amakhambi.

Isidlo sasemini: ukhilimu wesipinashi; i-cutlet enamanzi enhlanzi.

Isidlo sasemini: inkukhu ethosiwe epanini elomile ne-zucchini.

Isidlo sakusihlwa: inyama yenkomo ebhakwe kucwecwe; imifino yomusi.

Amaprotheni okuphikisana nokudla

  • Akufanele unamathele ekudleni kwamaprotheni kwabesifazane abakhulelwe, ngesikhathi sokuncelisa, izingane nentsha.
  • Ukudla okunjalo akuboniswa ngesifo sikashukela, izifo zesibindi, izinso, umgudu wamathumbu, ezinye izifo ezinzima, noma uma nje uzizwa ubuthakathaka futhi ungaphilile.

Izinzuzo Zokudla Kwamaprotheni

  • Inzuzo enkulu yokudla kwamaprotheni ukusebenzisa isisindo esisebenzayo ngaphandle kwemihelo yendlala.
  • Ungadla okunenhliziyo, okumnandi (uma ungumthandi wemikhiqizo yamaprotheni), ungazikhawuli kakhulu futhi ngesikhathi esifanayo ulahlekelwe isisindo.
  • Ngaphezu kwalokho, njengomthetho, ukudla kwamaprotheni kusiza ekuthuthukiseni imetabolism, okwandisa amathuba okulondoloza imiphumela etholwe ngemuva kokuyilandela.

Okubi ngokudla kwamaprotheni

  1. Uma ulandela imithetho yendlela yamaprotheni, umzimba ungahlangabezana nokushoda kwezakhi ezibalulekile, okuvame ukudonswa ekudleni okungavunyelwe ngesikhathi sokudla. Ukukhathala, ukugula, ukwehla komsebenzi, ukuqaqamba kwepuleti le-nail kanye nesikhumba esomile kungavela.
  2. Ngaphezu kwalokho, ukudla kwamaprotheni kungakhipha umthwalo okhuphukile ezinso, ngoba lonke uketshezi oluningi umzimba ohlose ukuvalelisa ngalo luzokhishwa ngabo phakathi nale nqubo.
  3. Ngaphezu kwalokho, okunjalo okunomsoco kusiza ukukhipha i-calcium emzimbeni futhi kudale izinkinga ezihambisana nokushoda kwalesi sidakamizwa.

Ukuphinda ukudla kwamaprotheni

Akunconywa ngokuqinile ukusebenzisa ngokweqile ukudla kwamaprotheni. Uma ufuna ukunciphisa amakhilogremu amaningi, ngokungabikho kwezinkinga zempilo, ungaphinda futhi, ngokuhlaba ikhefu okungenani kwenyanga.

shiya impendulo