Ukudla kwamavithamini-protein, izinsuku eziyi-10, -7 kg

Ukwehlisa isisindo kuze kufike ku-7 kg ​​ezinsukwini eziyi-10.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1000 Kcal.

Ukudla kwamavithamini-protein kudume ngokufanele. Izinsuku zokudla eziyi-10, ungaguqula kakhulu umzimba wakho, ulahlekelwe ngamakhilogremu angafanele abe ngu-7. Le ndlela idluliswa, ngokusho kokubuyekezwa kwabantu abaningi, kalula futhi ayihambisani nomuzwa wendlala ongabekezeleleki. Iyini imfihlo yakhe?

Izidingo zokudla okunamavithamini-protein

Ngokuya ngemithetho yalokhu kudla, ungadla kuphela amaprotheni nokudla kwamavithamini, wenqabe ngokuphelele amafutha. Akunconyelwa futhi ukwengeza izinongo ezahlukahlukene, amasoso, njll. Akuvunyelwe ukwengeza usawoti omncane ekudleni. Ungangeza futhi ukunambitheka ekudleni ngokungeza amakhambi emvelo.

Amavithamini namaprotheni kufanele adliwe ekudleni okuhlukile, kunamathela kumigomo yokondleka okuncane kanye nokugcina ikhefu lamahora angu-2,5-3 phakathi kokudla.

Akuyona imfihlo ukuthi imithetho yokudla okuhlukile iholela ekulahlekelweni kwesisindo futhi ngokwayo, futhi ngokuhlanganiswa nezincomo zokudla kwe-vitamin-protein, umphumela uphindwe kabili. Futhi, ukuncipha kwesisindo usebenzisa le ndlela kungenxa yokuthi ukusetshenziswa okwandisiwe kwemikhiqizo yamaprotheni ngokuhlanganiswa nokuncipha kwamafutha nama-carbohydrate kusiza ukushisa izicubu ze-adipose ngokushesha okukhulu. Kwenza ukudla kusebenze kakhulu kanye nokwethulwa kwezidlo ezihlukene.

Amaprotheni yisakhi esibalulekile sokulungiswa kwezicubu zomzimba nokukhula. Kuyasiza nokuhlinzeka nge-oxygen ezithweni nasezicutshini zomzimba. Ngokushoda kwamaprotheni, izinkinga eziningi zingavela: ukuwohloka kwamazinga ama-hormonal, ukuphazamiseka kokusebenza kwesibindi, izinso nezinhlelo ze-enzymatic, ukuwohloka komsebenzi wobuchopho ngisho nokuthuthukiswa kwe-dystrophy.

Imifino nezithelo zihambisana ngokuphelele namaprotheni, ekubeni inqolobane yezingxenye eziwusizo (ama-antioxidants, amaminerali, amavithamini) avumela umzimba ukuthi usebenze kahle. Izinzuzo zezipho zemvelo zibaluleke kakhulu ngenxa yokuthi ziqukethe inani elikhulu le-fiber. Ikhuthaza ukusebenza kahle kwamathumbu futhi isiza umzimba ukuzivikela ezifweni. I-Sucrose, etholakala ngobuningi obukhulu ezithelweni, inciphisa izifiso zamaswidi, okuvame ukuvimbela amaswidi angenakulungiseka ukuthi alahlekelwe isisindo. Ngaphezu kwalokho, ngokungafani namaswidi kumaqebelengwane, amaswidi, amakhekhe, i-sucrose ayibangeli ukuthembela. Amakhalori aphansi, imikhiqizo yezithelo nemifino iqukethe inani elikhulu loketshezi futhi inikeza ukugcwala okusheshayo nokude.

Kunconywa ukuthatha ukudla okungu-5-6 ngosuku, wenqaba ukudla okungenani amahora ambalwa ngaphambi kokulala. Kudingekile ukudla inani elanele loketshezi, ikakhulukazi, ukuze imikhiqizo ebolile ikhishwe emzimbeni, okuzoba kuningi ikakhulukazi ngesikhathi sokudla. Ngaphezu kwamanzi avamile, ungaphuza itiye nekhofi, kodwa ungafaki ushukela eziphuzweni zakho. Kungcono ukuyeka nokuthatha indawo kashukela. Ezinye iziphuzo (ikakhulukazi utshwala) zivinjelwe ngokuphelele.

Yini ngqo oyidingayo ukuze udle usebenzisa le nqubo? Iqembu lamaprotheni lemikhiqizo lihlanganisa: amaqanda enkukhu (ukugxila ekudlaleni amaprotheni), i-zero-fat cottage shizi, inyama enomzimba, inhlanzi (mhlawumbe ukudla kwasolwandle), ushizi onamaphesenti amancane wamafutha futhi angenawo usawoti omningi, isoseji elinamafutha aphansi endaweni encane. inani. Kunconywa ukuthi udle ushizi namasoseji ekuqaleni kosuku, uma uthanda. Iqembu lamavithamini lihlanganisa izithelo ezingenashukela, izithelo ze-citrus, imifino (noma yikuphi, ngaphandle kwezaqathe namazambane). Osayizi bokukhonza ababoniswanga ngokucacile. Yidla uze uzizwe usuthe. Kunzima ukudla ngokweqile ngemikhiqizo yamaprotheni, ngisho nalawo aphansi kakhulu, ngoba agcwele ngokuphelele.

Kukhona nokuhluka kwesibili kwendlela yamaprotheni-vithamini. Kulesi simo, ukudla kokugcina kufanele kwenzeke emahoreni angama-18, noma ngabe uyolala sekwephuze kangakanani, futhi udinga isidlo sakusihlwa ngesidlo se-carbohydrate (udle uhlobo oluthile lwephalishi). Eminye imithetho yokudla iyefana nenketho yokuqala.

Ungakhohlwa ngokuvivinya umzimba ekudleni kwakho. Ngenxa yobukhona bamaprotheni anele ekudleni, kufanele kube namandla anele kwezemidlalo. Ngokukhethwa kokuzivocavoca okunekhono, imiphumela yokulandela imithetho yokudla izobonakala kakhulu, futhi umzimba ngeke uzuze ukuvumelana kuphela, kepha futhi nokunethezeka nokulingana.

Yize ukudla okunamavithamini-protein kungalandelwa kuze kube yizinsuku eziyi-10, okokuqala kunconywa ukuthi uhlale kuso kungapheli izinsuku eziyi-7. Uma ufuna ukulahlekelwa inani elincane kakhulu lamakhilogremu, unganciphisa inqubo ngisho nangaphezulu.

Ukuphuma ekudleni nakho kubaluleke kakhulu. Okungenani isikhathi esifanayo osichithe endleleni, udinga ukudla ngendlela efanayo, ngokwethula ukudla okungu-1-2 ngosuku, okuhlanganisa ama-carbohydrate alungile (okusanhlamvu nesinkwa esigcwele okusanhlamvu). Kusadingeka ukunciphisa ukuba khona kwamafutha, ukudla okuthosiwe, imikhiqizo kafulawa, utshwala, ukudla okunoshukela neziphuzo kwimenyu. Lwela ukudla okunomsoco kanye nendlela yokuphila esebenzayo. Khona-ke imiphumela yokuncipha ngeke ize ize.

Imenyu yokudla okunamavithamini-protein

Isibonelo sokudla kokudla kwamavithamini-protein izinsuku ezintathu (inketho yokuqala)

Isibonelo sokudla kokudla kwamavithamini-protein (inketho yesibili)

Ukungafani kokudla kwamavithamini-amaprotheni

• Ngaphandle kokuthi i-vitamin-protein diet ayikwazi ukuhlukaniswa njengezindlela ezeqisayo, abesifazane abakwazi ukuyilandela ngesikhathi sokukhulelwa nalapho bencelisa ingane.
• Ngenxa yobuningi bamaprotheni ekudleni, lokhu kudla kuyaphikisana nezifo zezinso nezifo ezihambisana nokusebenza kwamathumbu.

Izinzuzo zokudla okunamavithamini-protein

Izazi zokudla, odokotela nabaqeqeshi bokuqina bayavuma ukuthi ukudla okunamavithamini-protein kunezinzuzo eziningi.

1. Usifundisa ukudla okuncane, akudingi ukuthengwa kwemikhiqizo engavamile engavamile kanye nokulungiswa kwezitsha eziyinkimbinkimbi.
2. Le ndlela ibuye ibe yinhle ngesizathu sokuthi iyasiza ukwehlisa isisindo ngaphandle kokuzizwa ulambile, ubuthakathaka nezinye izimpawu zokudla.
3. Lokhu kudla, ngokungafani nokunye okuningi, kulinganiselwe ngokwamaqoqo wezakhamzimba ekudleni. Noma, uma ufisa, ukuthatha indawo enamavithamini namaminerali ngeke kube yinto engadingekile.
4. Indlela yokudla ye-vitamin-protein ihluke kakhulu. Izingxenye eziningi zamavithamini namaprotheni zinikezwa, ngakho-ke ungakhetha imikhiqizo ngokubona kwakho futhi wenze imenyu ukuze ungabi nesithukuthezi ngayo.

Okubi ngokudla kwamavithamini-protein

• Ukudla okunzima ngamavithamini-protein kunganikezwa abathandi abathandekayo.
• Kuzoba nenkinga futhi ukuhlala phezu kwayo kubantu abamatasa abangenalo ithuba lokudla kancane.
• Akunakwenzeka ukulandela lokhu kudla isikhathi eside kakhulu, ngakho-ke akufanelekile kubantu abanesisindo esiphawulekayo sesisindo esiningi ngokweqile futhi bafuna ukunciphisa kakhulu isisindo.

Ukwenza kabusha ukudla okunamavithamini-protein

Akunconyelwa ukunamathela ekudleni kwamavithamini-protein kaningi kaningi ezinyangeni ezi-2-3.