Indlela ukufumana ubunzima lishego balahle ngaphandle nobungozi kwimpilo? Zama ukutya eyahlukileyo: obhityileyo kwakhona siseko engundoqo yenkqubo

Okwangoku, kukho amawakawaka iindlela, ukutya kunye neziyobisi ukuba balahle umzimba. Ezinye ukusebenza, ezinye - hayi. Ukongeza, eziyingozi kude kakhulu yingozi empilweni, yaye kakhulu menu esezantsi-osidingayo ezinye ongeziweyo - xi nje umzimba, ibihlaba ukufumana ngokupheleleyo iiproteni, amafutha kunye carbohydrate. Kweli nqaku, asiyi kunikela ukutya rhoqo okanye iyeza magic ukuba ngeveki okanye ngenyanga ukuze akuncede postroynet, kodwa banikele ingqalelo enye kunye, mhlawumbi, enye ukhetho ichanileyo ukuba balahle ubunzima excess - izidlo ezahlukeneyo. Ukuphononongwa ezilahlekileyo ubunzima, imigaqo esisiseko kunye neengcebiso nokufunda. Oku ethile menu ethile umkhwa omtsha lonke, nto leyo eyenzelwe ukutshintsha izimvo zakho nto sidla ngokuyitya ukutya. Njengoko izithintelo ezifana kwi iimveliso ngamnye akunjalo, ingaba kukho into - kwaye iindaba ezilungileyo, kodwa kufuneka sibe nolwazi isandi sendlela ukudibanisa kunye namanye okanye esityeni.

isondlo Yahlula: ncomo ezilahlekileyo ubunzima kunye nemigaqo esisiseko kwenkqubo

Njengoko ibonisa yokusebenza, kunye neempendulo zabo sele isicelo okanye isicelo iingcebiso adweliswe ngezantsi, ngenyanga yokuqala, ungaphulukana emzimbeni 4-6 kg. Emva koko, ubunzima bakho kuya kuncipha ingacota kunendlela noko kude, ide ifike izikhombisi eziqhelekileyo. Kakade ke, usenokuba ucinga ukuba "olambileyo 'yokudla unika isiphumo efanayo iiveki 2-3, kodwa inyaniso kukuba, njengoko umthetho, uphose ixesha elifutshane wayedla bakholisa ukuya emva enye, kukho imida ebalulekileyo ukukhetha imveliso, kodwa zokupheka bazahlule ukutya ilahleko ubunzima - ukuba uqhelene kuthi zonke izithako, afane nje ngenyameko omnye komnye. Oko kukuthi, ukuba uyathanda, yithini, eyenkomo - yidla yenkomo, kodwa kungekhona iitapile ezicujiweyo okanye buckwheat, kunye nemifuno eluhlaza. Ukuba ukhetha ipasta - ingaba kunye, kodwa kuphela namafutha omnquma endaweni sauce "Bolognese". Ezi zilandelayo imigaqo esisiseko kunye nemithetho gunya:

1. Ukutya emuncu nokutya eziphakamileyo starch kudla ngamaxesha ahlukeneyo. Oko kukuthi, awunako okuxuba iitapile lwalunye ukhamba, isonka, iimbotyi, njalo njalo kunye neziqhamo zesitrasi (orenji, lemons, tangerines), kwakunye iitumato.
2. Yitya ukutya protein kunye carbohydrate ngamaxesha ahlukeneyo. Le - ulawulo yegolide abo baqhelisela ukungcola bamandla. Ukuphonononga zisoloko zilahleka ubunzima esekelwe kanye kwinto yokuba zizakubalulwa phakathi ukusetyenziswa ukutya protini (inyama okanye intlanzi, amaqanda, itshizi, amandongomane, njalo njalo) kunye nokudla okune izixa ezikhulu carbohydrate (oku wokudla, ipasta, iitapile, iimbotyi, iimveliso isonka ).
3. Kucetyiswa ngamandla ukuba usebenzise omnye kuphela uhlobo lokutya protein ngexesha. Kubonakala ukuba iproteni - oko konke emhlophe. Ke inyama, intlanzi, amaqanda kunye njalo ke nangoku ezahlukeneyo, kwaye ke kufuneka mazingabhidaniswa omnye komnye. Oko kukuthi, ukuba ufuna zidla inyama kunye iqhekeza lesonka samasi, kungcono ukukhetha into enye yezi magama.
4. Zama ukutya ukutya phezulu ngakwicala leeprothini kunye nezo ziqulathe acid, ngamaxesha ahlukeneyo. Oko kukuthi, isityu yenkomo kakhulu Akwenzeki ukudibanisa isaladi imifuno eluhlaza, kodwa iitumato kubhetele ukuba nikhumke.
5. Amafutha kunye neeproteni kufuneka ndingabagqibi kunye, kodwa zodwa. Oko kukuthi, nayiphi na ioli, nokuba ibhotolo okanye yemifuno, inyama, amaqanda kunye njalo akuyomfuneko ukudibanisa (ngoku khumbula nje le migaqo, netafile ngezantsi ukudibanisa ingcaciso kwaye ekugqibeleni icacise imigaqo umbane eyahlukileyo).
6. Istatshi kunye neswekile kufuneka kwakhona ibe ngamaxesha ahlukeneyo. Oko kukuthi, kulandela lo mgaqo, ku cereal, khekhe okanye wetapile limnandi nto awukwazi ukufaka.
7. Kodwa khumbula nje oku: ubisi, ivatala kunye melon - engenanto iimveliso gaka. Ukuthatha ukuze zahlulwe ngexesha evela ekusetyenzisweni kwezinye ukutya, uwahlanganise kunye nantoni na enye into ngokwenene ayikhuthazwa.

Kwaye ngoku makhe sibone ngokucacileyo nokuba maqhube njani nabanye okanye ukutya:

Yahlula yesondlo: izimvo ezilahlekileyo ubunzima

Ngokubanzi, imigaqo efanayo, ezinye zokudla kunye noogqirha Siyaleza kwakhona ukuhlala kubo bonke ubomi babo ngenxa zokugcinwa lwempilo. Kodwa abo basebenzisa kubo ukunciphisa ubunzima bomzimba, ukuthetha impumelelo yabo usebenziso olulula. Ke okona kubalulekileyo, ungaphulukana ubunzima besidla ukudla kwakho okuthandayo.

Umzekelo, apha unako ukulungiselela le isaladi ingaqhelekanga, thatha:

• 150 g kuphekwa webele inkukhu;
• 1 mai;
• ukuba isiqingatha mango kunye grapefruit;
• sugar elincinane, kukho isibini amacephe ye-orenji kunye lemon juice;
• 1 tbsp. l. cream ukuze ligcwalise, nepepile emnyama.

Meat isilayi, iziqhamo, onomlaza, lowo makasikwe aqokelele ijusi. Xuba zonke izithako ngokweengqayi, Ndimthulule umxube cream ezimuncu, iswekile, isiselo se-orenji. Ekupheleni kwale esityeni nga afefe pepper omnyama. Le isaladi protein kuba isidlo ngokupheleleyo, osidingayo yalo 320 kcal. Lidla lukhulu, kodwa ekubeni wasebenzisa kuphela kudityaniswe namanye amacandelo nganye, le isitya ukuze kulunge njengenye yeekhomponenti odla yakho ngokwahlukileyo.