Diet for izinduna: iimenu, ncomo

Akukho nasinye amantombazana abala- induna kunye namaqhakuva ebusweni. Kodwa maxa wambi iingxaki ezinjalo ayavela. Amanye amantombazana bacinga ukuba kulo mzekelo, ukutya kakuhle kakhulu inceda amaqhakuva ebusweni. Ingaba lo yintoni na le nkqubo ngamandla? Ngoku sifumana iimpendulo zemibuzo yabo.

Ngokutsho koogqirha

Uluvo koogqirha ahlukana. Abanye bakholelwa ukuba isondlo ichaphazela eluswini, lo gama abanye bathi okwahlukileyo. Kwaye practice, yenzeka ukuba umntu uyatshaya, udlela eqhotsiweyo kutyetyiswa, yaye ubuso bakhe bonke ahlambuluke.

Xa abanye ke phezu koko, athobela ukutya okusempilweni, ukudlala imidlalo, ngoxa ubuso namaqhakuva. Kulula ukuba achaze, kuba imbonakalo yazo ayisoloko ixhomekeke ukutya, kodwa kubalulekile. Amaqhakuva angavela ngenxa yezizathu ezahlukeneyo.

Thina ke oko kutya

Kuye kudala singqiniwe ukuba ukutya eling'awukazi kunye neswekile kwandisa imveliso sebum, nto leyo izihlangu pores. Xa abakwenzayo iintsholongwane namaqhakuva. Ngenxa yokuphazamiseka iphecana zesisu kukho buthathaka umsebenzi lwemoto yethumbu. Ngenxa yoko, izinto eziyingozi ayikwazi ukuboniswa ngokukhululekileyo. Ukuba amalungu zangaphakathi abakwazi ukumelana buthi, isikhumba ulwa nabo.

Ngoko ke, ukuba ufuna ukucoca ubuso bakho, ukucoca amathumbu. Okwangoku kukho ezininzi iziyobisi ukuvumela oku. Kwaye akukho mfuneko ukuchitha izakhi olunzima. Unga ukusela kude ikhosi "Linex" iziyobisi okanye "Bifidumbacterin". Zinceda bayeke abulale.

Wamathumbu ukuhlanjululwa yedwa

Ngentsasa elandelayo, usele amanzi kunye uwathandabuze (ikomityi enye). kwemizuzu engamashumi amathathu kamva, usele iglasi kefir. Ityuwa ususa izinto eziyingozi. Kefir kukwanceda kuwanelisa microflora of lactobacilli. Le yokudla unyango induna iqulathe lusa lwa ezisezantsi-fat inyama, ukutya okuziinkozo, imifuno kunye neziqhamo.

izimiso amandla

Power kufuneka nakanjani zibandakanya iintlanzi. Ukuba awukwazi ukuthenga nto, ngoko ingqalelo fish oil. Ukuba bavale yokungabikho omega-asidi, badle imbewu iflakisi. Bangakwazi kongezwa salads. Kwakhona kwaye okubaluleke kakhulu vitamin A. Oku ifumaneka iziqhamo-orenji kunye eluhlaza kunye nemifuno. Ngoko ke, badla ngokutya iiapilkosi, blackcurrant, yemixoxozi, isipinatshi. Kwakhona indima ebalulekileyo vitamin E. Kwakhona ngokuba vitamin sokuhomba. Efunyanwa kulo walnuts, ngamandongo-, peanuts kunye neeamangile.

Izinki ilawula amadlala sebaceous. Ngoko ke, xa uqala adle hlaza, iimbatyisi, herring, bran, ngoko ke ulusu iya kuba ngokukhawuleza kakhulu ukucoca. Loo element zinc kusihla sebum.

Kuba iinkqubo enzymatic onoxanduva vitamin B. It ifumaneka ikhaphetshu, iimbotyi, itshizi, ezinye ukudla okuziinkozo (ingqolowa kunye buckwheat) e zesoya kunye neembotyi. Umthetho - Yitya isidlo buckwheat isidudu kunye neziqhamo.

Yokudla induna. Into ungadli?

Ngaba kusetyenziswa:

• chips;
• iilekese;
• crackers;
• okunamafutha;
• yanikwa isonka.

Musa ukucinga ukuba ukutya ukuze amaqhakuva kubandakanya uyalahlwa olupheleleyo ukutya okumnandi obathandayo. Kukho kunokuba kwaye emnandi. Kuphela inkqubo zokupheka, azame ukongeza ityuwa kancinci kangangoko, ubulawu namafutha. Kungcono ukuphekela isibini. Ngaloo wonga iivithamini kakhulu ukutya.

Kubalulekile ukukhumbula ukuba umntu ngamnye into eyahlukileyo, ngoko ke ukutya ukuze amaqhakuva senziwa ngokobuqu. Le nkqubo kufuneka ithathele ingqalelo ibakala sifo, ingakumbi ephilayo, izifo ezihamba.

iinketho okunempilo ukuze amaqhakuva

Ngokomzekelo, xa ukutya onjalo kuphekwa yenkomo kunye nemifuno, intlanzi umphunga, amanzi cereal okanye ubisi. Kwakhona kubalulekile ukuba usebenzise ubuhle isaladi, equka iimbotyi (okuphekiweyo), iitumato, amatswele. Gcwalisa esityeni kunye namafutha omnquma.

Tips

Ngamaxesha athile kuluncedo ukuba amalungiselelo iintsuku ukudla kwi imifuno okanye iziqhamo. Emva kwabo ke ukuya ukutya elungeleleneyo, ukuphelisa ukutya okungekho mpilweni neziselo (a cake, iziqholo, inyama, ayi, njalo njalo).

Ukuba ayikwazi ukubeka ecaleni ngokupheleleyo ukutya okuneziqholo, zama ukutya izidlo ngakumbi ikonofile, ijinja, yelamuni kunye parsley. Kutheni kunjalo? Ngokuba iimveliso iluncedo kakhulu. Lemon, umzekelo, yokungenelela ifuthe ngamanqatha. Ngamanye amaxesha luncedo bangasezwa decoction of parsley. Ukusebenzisa yonke imihla, ulibale malunga ukudumba. Kwakhona decoction ususa namaqhakuva, eqaqambisa eluswini, komeleza inkqubo yomzimba yokuzikhusela. isonka plain white ukubuyisela rye. Iqulethe izixa ezikhulu B6.

Libala malunga snacking ezingacwangciswanga. Amathuba phakathi izidlo kufuneka zibe iiyure ezintathu okanye ezine. Sela amanzi amaninzi, oko kubuyisela kwakhona iiseli kwaye lisusa ityhefu.

Menu kwi kwiintsuku ezine zokuqala

Siye saxelelwa ukuba ukutya induna. Menu kuba veki iya kuqhubeka kuqwalaselwa. Okokuqala ndinixelele into ukudla iintsuku ezine zokuqala.

I wokuqala kufuneka abe isidlo muesli (ngaphandle iswekile) kunye nobisi mafutha avareji. Emva kufuneka basele ikomityi yeti esintu. Dinner - ertyisi isuphu ingumhluzi yenkomo ibhityile, izilayi amabini ezonka esibizwa ngokuba. A juice umthamo iapile (200 ml) kunye emibhaka enye. Kuba isidlo adle isaladi yemifuno (100 grams), 150 grams isonka angamarhoqorhoqo, nentlanzi ebesojiwe. Kwakhona, bangasezwa ngendebe iti eluhlaza. Isidlo yesibini - iglasi iyogurt kunye namaqebengwana ezimbini okunencasa (umz, "uMariya" okanye "uNapoleon").

Ngosuku lwesibini iti eluhlaza isidlo sakusasa kunye cottage itshizi kunye iziqhamo ezomisiweyo zinqunqwe namandongomane. dish Main kufuneka ungabi ngaphezu kwe-150 grams. Emini - isophu ukukhanya. Ungadibanisa i elisezantsi-fat cream imuncu kunye iqhekeza lesonka ingqolowa. Eyongezelelweyo 200 ml sasemini juice nemirharnati kunye ezimbini Plum naphakathi. Kuba isidlo buckwheat (100 g) kunye yenkomo isityu ephantsi-amafutha (Kwakhona 100 g). Zincedise izitya itumata mnye, juice-orenji kunye isilayi rye isonka. Ukuba bendilambile, ungenza amalungiselelo isidlo yesibini, nto leyo eya kuba leti esintu 100 grams yeziqhamo isaladi of mai, iibhanana (ubuntwana) kunye apile.

Ngosuku lwesithathu Breakfast iquka ezimbini toasted ingqolowa isonka, oatmeal isidudu kunye ubisi kunye neti eluhlaza. Indlebe yentlanzi ibhityile, iqhekeza lesonka irye, yemixoxozi, iglasi juice tomato - oko sasemini sakho. Kuba isidlo imifuno yathamba (malunga 150 grams), iti esintu, apile mnye, izilayi amabini ezonka esibizwa ngokuba. Isidlo yesibini kufuneka luqulathe igama ezimakhulu mabini mililitha unsweetened yokusela iyogathi, ezibini umqathane unsweetened.

Ngosuku lwesine ke luqala breakfast, equka amagqabi ezimbini lettuce, iti eluhlaza, amaqanda amabini abilayo kunye thowusti ezintathu. Ukuze bafumane isidlo sasemini, badle 150 grams kuphekwa webele inkuku. isaladi Gqibezela yemifuno inyama (100 grams), izilayi ezibini rye isonka. Kuba dessert amanzi ezimbiwa, asele, adle oningga. Uzibhale, cook rice emdaka (isahlulo - 100 grams). Gqibezela nivathise kubhakwa intlanzi ndayame (100 g), cucumber. Sangokuhlwa kunye juice othululwayo grapefruit (amakhulu amabini mililitha). Ukuba bendilambile phambi isiselo lokulala biokefir (200 ml) nidle umbulelo.

Menu ngokuba ngemihla yesihlanu nangeyesixhenxe

Xa ukutya iintsuku ezine ngasemva, awukwazi ukuyeka. Ukuba igcinwe ubuncinane ngeveki. Menu ngezinye iintsuku.

yesihlanu isidlo mini ncam ngomhla wesithathu. Wena lingatshintsha oatmeal ukuze buckwheat. Emini isuphu yenkukhu umhluzi kunye zekhaphetshu entsha, iqhekeza (okanye ababini) yesonka rye, kunye juice iapile. Ngexesha lesidlo namhlanje yemifuno isityu kunye yenkomo (ndayame). Portia kufuneka ube malunga namakhulu amabini grams. tea Kwakhona, ngexesha lesidlo sakusasa, benga (inokuba ezimbini) isonka sombona kunye Mandarin ezimbini. Ukuba kwiiyure ezimbalwa ngaphambi kokuba alale, ufumana olambileyo, ngoko ndidle iigram ezilikhulu isaladi apricot iziqhamo, apile kunye banana (ubuntwana) ze usele iglasi yamanzi bezimbiwa.

Breakfast ngosuku lwesithandathu kwaye iquka begilana, iiglasi amabini ezonka esibizwa ngokuba neti. Ukuze bafumane isidlo sasemini, yenkukhu isuphu noodles (Isithebe amancinci), i yemixoxozi, iitumato ezimbini, iglasi ze orange juice inomfana izilayi rye isonka. Uzibhale, isidudu zerhasi (isahlulo elincinane) kunye cutlet ngomphunga yenkomo nepepile. Nikhe nihlambe phantsi konke oku ikomityi yeti esintu. Isidlo yesibini ibandakanya namaqebengwana (amaqhosha amathathu) kunye nobisi ezimuncu (ikomityi enye).

Usuku lwesixhenxe kwasekuqaleni isidudu evela papa 5 ubisi (bhetshi iya kulingana ne-150 grams), iti eluhlaza kunye thowusti. Sasemini, iqhekeza lesonka, intlanzi isuphu, 100 grams isaladi yemifuno. Elimnandi, juice Plum (ikomityi enye) kunye naphakathi eliorenji. Dinner - le irayisi pilaf esimdaka chicken (isabelo - 150 grams), 100 grams isaladi, amanzi izimbiwa kunye iqhekeza rye isonka. Isidlo yesibini ibandakanya apile, emibhaka kunye neti namakhambi.

Yokudla induna. reviews

Amantombazana abo izame ukudla bathi kuyaphumelela. Xa zisuswe ezityiwa ukutya okungekho mpilweni, siye sabona inkqubela. Nje ngeveki ukutya intombazana wabona utshintsho okulungileyo esikhumbeni. Bathi izakulahleka induna ngokupheleleyo, Kakade ke, hayi iintsuku zasixhenxe. Ngokufanayo, igama elithi ayikwazi kubizwa ngokuba, ngenxa yokuba umzimba ngamnye.

isiphelo

Ngoku uyazi ukuba yintoni na ukutya ukuze amaqhakuva, le menu veki, nathi eluviweni. Siyathemba ukuba le ngcaciso iya kuba luncedo umdla. Sinqwenela ukuba umlibale malunga iingxaki ndawonye nesikhumba uhlale ezintle!