Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-10 kg ezinsukwini eziyi-14.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-700 Kcal.
Ukudla kwamaphrotheni kubhekwa ngokufanele njengenye yezinhlelo ezisebenza kahle kakhulu futhi ezisebenza kahle zokudla okunomsoco - ukudla okunciphisa umzimba. Lokhu kudla okudumile kwenzelwe indlela yokuphila esebenzayo. Ukudla kwamaprotheni kukhombisa ukusebenza kwawo kahle kakhulu ngokuzivocavoca okwengeziwe ejimini, ukuqina komzimba, i-aerobics, ukwakheka, njll okungenani ama-3 ngesonto. Ngaphezu kwalokho, ukudla kwamaprotheni izinsuku eziyi-14 kufaka okungenani ukudla okuyisithupha ngosuku.
Imenyu yokudla kwamaprotheni ayikufaki ngokuphelele konke ukudla okuphezulu kuma-carbohydrate futhi ivimbela kakhulu inani lamafutha. Lokhu kudla okunamaprotheni amaningi kulawula imenyu, kanye nemifino nezithelo, okuyimithombo yefayibha, amaminerali kanye namavithamini abalulekile.
Ukudla kwamaprotheni kuvezwa ku-vse-diety.com ngezinketho ezimbili zemenyu: izinsuku eziyi-7 nezinsuku eziyi-14. Ukusebenza nokuqukethwe kwekhalori okujwayelekile kwalawa mamenyu kufana ngokuphelele, umehluko kuphela usesikhathini sokudla.
Izidingo zokudla kwamaprotheni
Ekudleni kwamaprotheni, izincomo ezilula ziyadingeka:
• udle okungenani izikhathi eziyisithupha ngosuku;
• utshwala ekudleni kwamaprotheni akuvunyelwe;
• ungadli ngemuva kwamahora ama-2-3 ngaphambi kokulala;
• konke ukudla kokudla kufanele kube kokudla - okunamafutha amancane;
• kufanele uphuze amalitha ama-2 amanzi angavamile angenawo amaminerali ngosuku;
Imenyu yokudla kwamaprotheni ingashintshwa ngokuya ngezifiso zakho kanye nokuncamelayo kwezinye izinsuku, ukuze okuqukethwe kwekhalori lansuku zonke kungeqi ama-700 Kcal.
Usuku olungu-1 (ngoMsombuluko)
• Ukudla kwasekuseni: ikhofi noma itiye.
• Ukudla kwasekuseni kwesibili: isaladi leqanda neklabishi.
• Isidlo sasemini: 100 g webele lenkukhu, 100 g irayisi.
• Isidlo sasemini: 200 g we-cottage shizi onamafutha aphansi.
• Isidlo sakusihlwa: inhlanzi eshisiwe 100 g (i-pollock, i-flounder, i-cod, i-tuna) noma ebilisiwe nesaladi yemifino (100 g).
• Amahora angu-2 ngaphambi kokulala: ingilazi yejusi yetamatisi.
Ukudla kosuku 2 (ngoLwesibili)
• Ukudla kwasekuseni: ikhofi noma itiye.
• Isidlo sasekuseni sesibili: isaladi yeklabishi nama-peas aluhlaza 150 g, ama-croutons.
• Isidlo sasemini: inhlanzi eshubile noma ebilisiwe 150 g, 100 g welayisi.
• Isidlo sasemini: isaladi yemifino (utamatisi, ukhukhamba, upelepele) emafutheni omnqumo.
• Isidlo sakusihlwa: 200 g yenkomo ebilisiwe noma ebilisiwe.
• Ngaphambi kokulala: ingilazi ye-kefir.
Izinsuku ezi-3 (ngolwesithathu)
• Ukudla kwasekuseni: ikhofi noma itiye.
• Ukudla kwasekuseni kwesibili: iqanda, i-apula noma iwolintshi noma ama-kiwi amabili.
• Isidlo sasemini: iqanda, 200 g. Isaladi lesanqante emafutheni omnqumo.
• I-snack yantambama: isaladi yemifino 200 g (iklabishi, izaqathe, i-bell pepper).
• Isidlo sakusihlwa: 200 g wenkomo yenkomo ebilisiwe noma eshubile noma yenkukhu eshisiwe.
• Ngaphambi kokulala: itiye noma ingilazi ye-kefir.
Izinsuku ezi-4 (ngoLwesine)
• Ukudla kwasekuseni: itiye noma ikhofi.
• Ukudla kwasekuseni kwesibili: iqanda, u-50 g woshizi.
• Isidlo sasemini: 300 g. Umongo uthosiwe ngamafutha omnqumo.
• Isidlo santambama: i-grapefruit encane.
• Isidlo sakusihlwa: isaladi yemifino 200 g.
• Ngaphambi kokulala: ijusi le-apula 200 g.
Usuku 5 (ngoLwesihlanu)
• Ukudla kwasekuseni: itiye noma ikhofi.
• Ukudla kwasekuseni kwesibili: isaladi yemifino 150 g.
• Isidlo sasemini: 150 g. Inhlanzi eshubile, 50 g. Irayisi elibilisiwe.
• Isidlo sasemini: 150 g wesaladi lesanqante.
• Isidlo sakusihlwa: i-apula elilodwa.
• Ngaphambi kokulala: ingilazi yejusi yetamatisi.
Usuku 6 (ngoMgqibelo)
• Ukudla kwasekuseni: itiye noma ikhofi.
• Isidlo sasekuseni sesibili: isaladi leqanda nemifino 150 g.
• Isidlo sasemini: 150 g webele lenkukhu, 50 g welayisi elibilisiwe.
• Isidlo sasemini: 150 g isaladi yemifino.
• Idina: iqanda no-150 g. Isaladi lesanqante emafutheni omnqumo.
• Ngaphambi kokulala: itiye noma ingilazi ye-kefir.
Izinsuku eziyi-7 (ngeSonto)
• Ukudla kwasekuseni: itiye noma ikhofi.
• Ukudla kwasekuseni kwesibili: i-apula noma iwolintshi.
• Isidlo sasemini: 200 g wenkomo ebilisiwe.
• Isidlo sasemini: 150 g. I-Cottage shizi.
• Isidlo sakusihlwa: isaladi yemifino 200 g.
• Ngaphambi kokulala: itiye noma ingilazi ye-kefir.
Usuku olungu-8 (ngoMsombuluko)
• Ukudla kwasekuseni: itiye.
• Ukudla kwasekuseni kwesibili: i-apula.
• Isidlo sasemini: I-150 g yenkukhu, i-100 g yephalishi le-buckwheat.
• Isidlo sasemini: 50 g woshizi.
• Isidlo sakusihlwa: isaladi yemifino 200 g.
• Ngaphambi kokulala: itiye noma ingilazi ye-kefir.
Izinsuku eziyi-9 (ngoLwesibili)
• Ukudla kwasekuseni: ikhofi.
• Ukudla kwasekuseni kwesibili: isaladi leklabishi 200 g.
• Isidlo sasemini: 150 g wenkukhu, 50 g welayisi elibilisiwe.
• Isidlo sasemini: 150 g wesaladi lesanqante.
• Idina: amaqanda ama-2 nocezu lwesinkwa.
• Ngaphambi kokulala: itiye noma ingilazi ye-kefir.
Izinsuku ezi-10 (ngolwesithathu)
• Ukudla kwasekuseni: itiye.
• Ukudla kwasekuseni kwesibili: isaladi yemifino 200 g.
• Isidlo sasemini: I-150 g yezinhlanzi, isetshenziswe nge-50 g yelayisi.
• Isidlo sasemini: ujusi wetamatisi 200 g.
• Idina: isithelo samagilebhisi esincane.
• Ngaphambi kokulala: itiye, elimnyama noma eliluhlaza.
Izinsuku ezi-11 (ngoLwesine)
• Ukudla kwasekuseni: ikhofi.
• Ukudla kwasekuseni kwesibili: iqanda elilodwa.
• Isidlo sasemini: isaladi yemifino 200 g.
• Isidlo sasemini: 50 g woshizi.
• Idina: i-apula noma iwolintshi noma ama-kiwis ama-2.
• Ngaphambi kokulala: ingilazi ye-kefir noma yetiye.
Usuku 12 (ngoLwesihlanu)
• Ukudla kwasekuseni: itiye.
• Ukudla kwasekuseni kwesibili: i-apula.
• Isidlo sasemini: 150 g wenkomo ebilisiwe, 50 g welayisi.
• Isidlo sasemini: 150 g. Iklabishi isaladi emafutheni omnqumo.
• Isidlo sakusihlwa: amaqanda ama-2.
• Ngaphambi kokulala: ingilazi ye-kefir noma yetiye.
Usuku 13 (ngoMgqibelo)
• Ukudla kwasekuseni: ikhofi.
• Ukudla kwasekuseni kwesibili: isaladi yemifino 200 g.
• Isidlo sasemini: i-150 g yenkomo ebilisiwe, i-50 g ye-oatmeal noma iphalishi le-buckwheat.
• Isidlo sasemini: ingilazi yejusi lewolintshi.
• Ukudla kwakusihlwa: 100 g wezinhlanzi ezibilisiwe, 50 g welayisi.
• Ngaphambi kokulala: ingilazi ye-kefir noma yetiye.
Izinsuku eziyi-14 (ngeSonto)
• Ukudla kwasekuseni: itiye.
• Ukudla kwasekuseni kwesibili: cottage shizi 150 g.
• Isidlo sasemini: 150 g wezinhlanzi, 50 g welayisi elibilisiwe.
• Isidlo sasemini: 150 g wesaladi yemifino.
• Idina: amaqanda ama-2 nocezu lwesinkwa.
• Ngaphambi kokulala: ingilazi yejusi yetamatisi.
Ukungafani kokudla kwamaprotheni
Ngaphambi kwalokhu kudla, hlola ukuhlolwa okudingekayo kwezokwelapha, ngoba ukudla kwamaprotheni akuvunyelwe kuwo wonke umuntu futhi akuvunyelwe ngokuphelele:
1.nokuphambuka emsebenzini wenhliziyo (nge-arrhythmias) kanye nanoma yisiphi isifo saso;
2. isifo sokusha kwesibindi kanye nanoma yisiphi isifo sesibindi;
3. ngesikhathi sokuncelisa nokukhulelwa;
4. ukungasebenzi kahle kwezinso;
5. izinhlungu ezihlangene noma izifo ezihlobene nazo;
6. nge-colitis, i-dysbiosis, i-pancreatitis engapheli nezinye izifo eziningi zohlelo lokugaya ukudla;
7. Ukudla kwandisa ingozi ye-thrombosis ngakho-ke akunconywa ekugugeni;
8. isikhathi esingaphezu kwamaviki ama-4.
Izinzuzo Zokudla Kwamalanga Amaphrotheni Wezinsuku eziyi-14
1. Ngenkathi udla ukudla, ungenza ukuqina komzimba noma ukubumba ukusebenzisa eceleni kwesisindo.
2. Ekudleni kwamaprotheni awukho umuzwa wendlala ngoba ukudla kwamaprotheni kugaywa kuze kufike emahoreni ama-4 ubude, kanti ukudla okulula kwemenyu kungaphansi kwamahora amathathu (kunokudla okuyisithupha ngosuku).
3. Noma yikuphi ukubonakaliswa kobuthakathaka, ukukhathala okujwayelekile, ukukhathala, isiyezi kuzoba kuncane - uma kuqhathaniswa nezinye izidlo.
4. Ukudla kwamaphrotheni izinsuku eziyi-14 kungenye yezinto ezilula futhi ezilula ukukhawulwa.
5. Ukuthuthuka komzimba kwenzeka ngendlela eyinkimbinkimbi - amathanga ayaqina, isikhumba siyaqina futhi sikhuthazwe, ukulala kujwayelekile, ukwehla kwe-cellulite, ukwanda kwemizwelo nokusebenza - ngenxa yemithwalo eyengeziwe ngenkathi kukhawulwa amafutha.
6. Imenyu ifaka inani elikhulu le-fiber yemifino, ngakho-ke ukuphazamiseka emsebenzini wamathumbu akunakwenzeka.
7. Izinga lokwehla kwesisindo ekudleni kwamaprotheni akulona eliphakeme kunawo wonke, kodwa imiphumela yalo yehlukile - uma kulandelwa ukudla okuyikho, ukuzuza kwesisindo ngeke kwenzeke isikhathi eside.
8. Ukuzivocavoca ejimini ngenkathi udla ukudla kuzothuthukisa kuphela umphumela wokwehlisa isisindo, kukwenze ube mncane futhi ube nomusa.
Okubi ngokudla kwamaprotheni izinsuku eziyi-14
1. Ukudla kwamaprotheni kwezinsuku eziyi-14 akulinganiswanga kahle, yize kusetshenziswa ngokuhlangana nobungqabavu noma ukubumba.
2. ukweqa okungazelelwe umfutho wegazi kungenzeka.
3. Ukudla okuyisithupha ngosuku akukhona okwabo bonke abantu.
4. Amakilasi ejimu kufanele - okuyinto engenzeki ngaso sonke isikhathi.
5. Ukwenza okuphindaphindiwe kwalokhu okuhlukile kokudla kwamaprotheni izinsuku eziyi-14 kungenzeka hhayi ngaphambi kwenyanga.
6. Noma yisiphi isifo esingalapheki ngesikhathi sokudla singase sibe sibi kakhulu.
7. Amavithamini, umkhondo wezakhi kanye namaminerali ngesikhathi sokudla akwanele emzimbeni futhi umphumela omubi uqinisa kuphela ngemithwalo eyengeziwe. Kuyadingeka ukuthatha amalungiselelo e-multivitamin noma izakhiwo zawo.