Ukudla kwamaprotheni - izinsuku eziyi-7 kg eziyi-5

• ngaphambi kokulala, ungadli ngaphambi kwamahora angu-2-3;

• udle izikhathi eziyisithupha ngosuku;

• ungaphuzi utshwala;

• yonke imikhiqizo kufanele ikhethwe ngokuqukethwe okuncane kwamafutha - ukudla;

• phuza okungenani amalitha ama-2. ngosuku lwamanzi angajwayelekile angenawo amaminerali;

UMsombuluko

• ibhulakufesi: ingilazi yobisi noma i-kefir;

• ibhulakufesi lesibili: 200 g wephalishi lelayisi;

• isidlo sasemini: 150 g wenkomo ebilisiwe;

• isidlo sasemini: 200 g wesaladi yemifino;

• isidlo sakusihlwa: 200 g wesaladi yemifino;

• ngaphambi kokulala: 200 g wejusi le-apula.

NgoLwesibili

• ibhulakufesi: itiye noma ikhofi elimnyama ngaphandle koshukela;

• ibhulakufesi lesibili: 100 g we-cottage shizi engenamafutha;

• isidlo sasemini: 150 g wenkukhu, isaladi yemifino emafutheni omnqumo;

• isidlo santambama: i-100 g yelayisi, uhhafu we-apula;

• isidlo sakusihlwa: 200 g wesaladi utamatisi;

• ngaphambi kokulala: 200 g wejusi yetamatisi.

NgoLwesithathu

• ibhulakufesi: ikhofi noma itiye;

• ibhulakufesi lesibili: i-100 g yenkomo ebilisiwe;

• isidlo sasemini: 150 g wezinhlanzi ezibilisiwe, i-100 g yelayisi;

• isidlo sasemini: uhhafu we-apula;

• isidlo sakusihlwa: 150 g isaladi yeklabishi enophizi oluhlaza no-anyanisi;

• ngaphambi kokulala: 200 g wejusi le-apula.

NgoLwesine

• ibhulakufesi: itiye noma ikhofi elimnyama;

• ibhulakufesi lesibili: 100 g wenkomo yenkomo noma yenkukhu ebilisiwe;

• isidlo sasemini: isobho lemifino nocezu lwesinkwa esimnyama;

• isidlo sasemini: 150 g welayisi;

• isidlo sakusihlwa: i-100 g yenyama ebilisiwe, isaladi yemifino;

• ngaphambi kokulala: 200 g wejusi le-apula.

Friday

• ibhulakufesi: ingilazi yobisi noma i-kefir, i-croutons;

• ibhulakufesi lesibili: 100 g wesaladi lesanqante;

• kwasemini: inhlanzi ebilisiwe i-150 g, amazambane ama-2 abilisiwe;

• itiye lantambama: 150 g wesaladi yemifino emafutheni omnqumo;

• isidlo sakusihlwa: iwundlu elibondile elibilisiwe i-100 g;

• ngaphambi kokulala: 200 g wetiye noma i-kefir.

Saturday

• ibhulakufesi: ikhofi noma itiye;

• ibhulakufesi lesibili: iqanda eli-1, ama-crouton ama-2;

• kwasemini: 100 g welayisi ne-100 g yenyama ebilisiwe;

• isidlo sasemini: i-apula noma ama-kiwis ama-2;

• isidlo sakusihlwa: i-100 g yelayisi ne-100 g yezinhlanzi ezibilisiwe;

• ngaphambi kokulala: 200 g wejusi wewolintshi.

Sunday

• ngesidlo sasekuseni: ikhofi noma itiye;

• ibhulakufesi lesibili: isoseji nocezu lwesinkwa;

• isidlo sasemini: 150 g yanoma isiphi isaladi yemifino kumafutha omnqumo ne-100 g yelayisi;

• isidlo sasemini: 100 g we-pea eluhlaza kanye nesaladi yeklabishi;

• isidlo sakusihlwa: i-200 g yemvu ebilisiwe noma inkukhu;

• ngaphambi kokulala: 200 g we-kefir noma itiye.

Uma inqubo yakho yansuku zonke ingakuvumeli konke ukudla okungu-6, i-vse-diety.com ingahlanganisa ibhulakufesi netiye yasemini noma yantambama nesidlo sakusihlwa.

Ngaphambi kokudla kwamaprotheni, qiniseka ukuthi uyohlolwa udokotela, ngoba ukuphikisana okuqondile nokudla kwamaprotheni yile:

1.ukuphazamiseka esibindini;

2. izifo nokungajwayelekile emsebenzini wenhliziyo (arrhythmia);

3. ngesikhathi sokukhulelwa nokuncelisa ibele;

4. izifo noma ubuhlungu emajoyintini;

5. ukungasebenzi kahle kwezinso;

6. izifo zohlelo lokugaya ukudla (isibonelo, i-dysbiosis, i-colitis, i-pancreatitis engapheli);

7. akunconywa ekugugeni (kuhambisana nobungozi bamahlule egazi ngenxa yamaprotheni amaningi).

1. Lokhu kudla kuzokuvumela, kanye nokwehlisa isisindo, ukwenza ukuzivocavoca umzimba okuqinile, okunzima kwezinye izidlo ezisheshayo neziphumelelayo.

2. Ukwehla kwesisindo ekudleni kwamaprotheni akuhambisani noma kucishe kungahambisani nemizwa ephikelelayo yendlala, ngoba isikhathi sokugayeka kokudla kwamaprotheni sifinyelela emahoreni ama-4, kanti isikhathi esiphakathi kokudla okulula singaphansi kwamahora amathathu (nokudla okungu-3).

3. Kusobala ukuthi ngokudla okunjalo, ukubonakaliswa kokukhathala okujwayelekile, isiyezi, ubuthakathaka, kanye nobuthakathaka, okujwayelekile kwezinye izidlo, kuzoba kuncane, okuzobuye kube negalelo ekusebenzeni komzimba.

4. Uma kuqhathaniswa namanye amamenyu we-protein yezinsuku eziyi-7 edumile yokudla, okungenye yezincane kakhulu ngokwemikhawulo.

5. Umzimba uphulukiswa enkingeni - isikhumba siyakhuthazeka futhi siqiniswe, amahips abe nokunwebeka ngokwengeziwe, i-cellulite iyancipha, ukulala kujwayelekile, ukusebenza kahle nokukhuphuka kwemizwelo - ngenxa yokwengezwa komzimba. imithwalo lapho kungekho amafutha emifino nezilwane.

6. Imenyu yokudla kwamaprotheni iqukethe inani elanele le-fiber, elihambisana nokubumba ukuqina okuzolungisa ukusebenza kwamathumbu.

7. Izinga lokwehlisa isisindo ekudleni kwamaprotheni likude kakhulu nokurekhodwa, kepha ukusebenza kwalo ngokungabi bikho kwesisindo ngemuva kokudla, ngenkathi kulandelwa ukudla okufanele ngemuva kokudla.

1. Njenganoma ikuphi okunye ukudla okuphumelelayo, ukudla kwamaprotheni kwezinsuku ezi-7 akukwazi ukubhekwa njengokulinganisela okuhle, yize kunconywa ngokungeziwe komzimba. imithwalo.

2. Ukudla okunconywayo (amahlandla ama-6 ngosuku) akulungele wonke umuntu.

3. Ukudla kwamaphrotheni kubandakanya ukuzivocavoca okwengeziwe ezindaweni zokuvivinya umzimba, ukubumba ukuqina.

4. Ngesikhathi sokudla, ukuguquguquka okubukhali kwengcindezi yegazi kungenzeka.

5. Ngesikhathi sokudla, izifo ezingamahlalakhona zingaba zimbi kakhulu.

6. Uma isisindo ngemuva kokudla singakafiki kokujwayelekile, singaphindwa kungakapheli amasonto ama-2 kamuva.

7. Njenganoma ikuphi ukudla kwamavithamini nama-microelements, umzimba awutholi ngokwanele - lokhu kushoda kunxeshezelwa ngokudla kwezakhiwo zamalungiselelo e-multivitamin.