Zempilo, Ukudla
Iziseko lwesondlo elifanelekileyo menu ukwehla kobunzima, izindululo nutritionist kunye nohlaziyo
Nje ukuba ngcono, kodwa bubuyiselwe ubunzima efunekayo kunzima kakhulu ngakumbi. iiholide Merry kunye namaxesha intabalala, utywala kunye neziselo nezihlwahlwazayo, amashwamshwam ezingapheliyo kunye nokutya ebandayo ngokubaleka, ukuthingaza ukuba isidlo sakusasa, njengoko "kubonakala kakubi kwinani," kunye nezinye iimeko ezininzi ezifanayo na isizathu ukuba esikalini kubonisa 5-10, uze emva koko kunye 20-30 -watt ngaphezu ufuna.
Namhlanje, mhlawumbi, nokuba umntwana uza kukuxelela ukuba ilahleko lokulinganisa kuyimfuneko kuphela ukuba zilandele ngqo ukutya okusempilweni, ukuba ecaleni ezinye iimveliso - kwaye ke ubomi buza kuba lula lokoqobo. Kodwa yintoni ukuthini eli binzana? Ziziphi iziseko nokutya okusempilweni ukunciphisa umzimba ? Lixesha ukufumana iimpendulo kwimibuzo zabo abaninzi abasetyhini kunye namadoda!
ukutya ngendlela eyiyo - njani na?
Ngamafutshane, oko isiseko yokuphila esempilweni, apho kuxhomekeke ubunzima nje kuphela, kodwa urhulumente ngokwasemzimbeni yaye ngokwasengqondweni iimvakalelo. Nasekutyeni imfuneko komzimba, uthatha inyathelo lokuqala, kwaye sele "dudula" zonke ezinye iminqweno yabantu (oku uxelela hlobo "iphiramidi kweemfuno" ngengqondo American Abraham Maslow). Ukutya - indlela yokunyanga zonke izifo. Kodwa kwiminyaka yakutshanje, ngelishwa, iye yaba lihlelo.
ukutya okunempilo kuthetha ukuthathwa Umetyiso kunye nezinto ezifunekayo ukuze niwuzalise eneji edliwe, ukulawulwa zonke iindlela zeeNkonzo umzimba, ulungiso nolwakhiwo amalaphu.
Imigaqo ephambili okunesondlo
Ngaphambi kokungena entsha, ubomi obusempilweni kufuneka ukuphonononga lo mba ngokucacileyo ngaphezulu. Ukuba nibona zonke bokuqonda akuyi kuba nzima ukuba baqonde indlela yokujongana ukutya kubomi babo bemihla ngemihla. Ngoko ke iziseko nokutya okusempilweni ukunciphisa umzimba:
- A, elungeleleneyo, menu fraction ezahlukahlukeneyo. Okokuqala, ukudla okunjalo ayikho udiniwe, yaye okwesibini, oko akuyongqinisekiso yokuba umzimba ufumana ngemihla zonke izinto eziyimfuneko kuye. Kufuneka ukutya iinxalenye ezincinane, obagcinela izidlo eziphambili kunye nokongeza 2-3 ezongezelelweyo (izmuncumuncu).
- iimveliso Fresh. Kuba yokugcina elide, balahlekelwa phantse zonke iipropati luncedo, ngoko ke kungcono ukuba bathenge ukutya yonke imihla.
- Uluhlu imithetho esisiseko nokutya okusempilweni ukunciphisa umzimba awukwazi ukubakhona ngaphandle iziqhamo kunye nemifuno. Ngenxa umxholo ifayibha, iphucula iinkqubo pathways yaye ngokuqinisekileyo kuchaphazela inkqubo zesisu. Kunye iivithamini kunye nezinto eziyimfuneko ukuze nokwenziwa kokutya kunye nokomeleza zokuzikhusela zomzimba.
- Ukuze iliso zokungahambisani iimveliso. Ezinye zazo zingasetyenziswa kunye, njengoko ikhokelela ukuyilwa isixa esikhulu ityhefu emzimbeni.
- Ukutshintsha ukudla zonyaka. Ehlotyeni inxalenye enkulu ekutyeni kufuneka luqulathe igama yokutya imvelaphi yezityalo, kunye ebusika oko kuyimfuneko ukuquka iimveliso fat- neprotini-equlethe.
- Funda ukubala indlela calories ezifunekayo ngemihla. Ukungalingani kule into ezingunobangela eqhelekileyo ngeesentimitha eziyi-ongaphezu kwemfuneko esinqeni.
Beka ulwelo ekondlweni
Amanzi idlala indima enkulu yokudla komuntu. Ula- zesondlo ekudleni kubandakanya imali ngokwaneleyo losetyenziso elulwelo, ezizezi - 1.5 ngelitha ubusuku nganye. Kunqweneleka ukuba ukuthatha ingqalelo kuphela amanzi okungenanto.
Ngokubanzi, imbono yokuba, nokuba ingqalelo njengoko iti nekofu kunye ulwelo efanayo ukuba kuyimfuneko umntu, kude ngaphandle. Abanye bathi ukuba le khosi lokwazisa ekhutshelwe kwangethuba njengoko 1990, xa kwakukho ayivalele amanzi, kwaye kwafuneka ukuba ngandlel 'babhengeze. Kwelinye icala, iziselo ezifana ikofu neti (kwaye yokuqala kubo asifanele ngenisa ekutyeni 'uphilile ") ukukhawulezisa inkqubo yokurhoxa ulwelo ivela emzimbeni, ngoko ke akukho namnye nkqubo bekungayi kufuneka ukuba ukusebenza ngendlela eyiyo kwalo amanzi . Noko ke, kuya kuba kuhle ukuba babambelele isikhundla yiti - oku yi isiselo ezongezelelweyo, kwaye ulwelo elula - core.
Sela amanzi nangaliphi na ixesha ayifunayo. Iglasi yokuqala Kucetyiswa ukuba ukusela ngoko nangoko emva ubuthongo, ungatyanga.
Iziseko lwesondlo efanelekileyo ilahleko ubunzima izikimu
Ukuza kuthi ga ngoku, iphuhlise ezininzi iinkqubo, kukho inani elikhulu lezindululo kwiingcaphephe kwaye umntu kufuneka nje ukuba ukhethe ukhetho olufanele iinkalo nekwalungele indlela yakhe. Cinga nje izikimu ngesondlo ezimbalwa ukwenzela ukuba kube lula ukuqonda ukuba uqhubeke njani.
Scheme № 1.
izidlo | menu |
kwasekuseni |
|
nosh |
|
sasemini |
|
nosh | iminqathe ezicujiweyo Fresh ezinobusi. |
isidlo |
|
Scheme № 2.
usuku lweveki | kwasekuseni | sasemini | isidlo |
ngoMvulo | Cottage itshizi casserole zeerasintyisi. | Irayisi isuphu ertyisi eziluhlaza kunye squid. | isityu semifuno. |
ngoLwesibili | Yamabele isidudu kunye cream itshizi. | Eziko imifuno egcadiweyo kunye nenyama. | Chicken esifubeni in Chinese kunye nerayisi ebilisiweyo. |
ngoLwesithathu | Omelet kunye nemifuno. | Casserole ne buckwheat kunye nentlanzi. | Fishcakes. |
ngoLwesine | Oatmeal kunye amantongomane neziqhamo. | Imifuno isuphu yenkukhu. | zucchini eyimitha. |
ngoLwesihlanu | Cheesecakes. | pudding Fish. | salmon nomvuzo. |
KuLuhlu 2 abachazwa № menu lokutya ayibandakanyi iti nkqu. Oku akuthethi ukuba kufuneka ukuba ibe. Kuba snacking ukutya ukukhanya ogqibeleleyo: iziqhamo, imifuno kunye salads kubo, iziselo zobisi, ukutya cookies. Malunga tea kunye namanzi plain Kukwabalulekile ukuba ukulibala.
Iskim wesithathu - oku hayi menu, kunye nenkqubo kuphela nencwadi iziseko nokutya okusempilweni ukunciphisa umzimba apho.
isidlo | ixesha | iziselo | iimveliso |
kuqala | 8:00 | - | Kuyanconywa ukuba ukudla ezinekhabhohayidrethi xa isixa-150 g Kunokuba buckwheat, irayisi, semolina, umbona okanye isidudu irhasi. Ngamana igqityezelwe isidlo iqanda ebilisiweyo kwaye eminye imifuno / iziqhamo. |
okwesibini | 9: 00-9: 30 | Kuyimfuneko ukuba basele iti, ikofu okanye ijusi imali angekho ngaphezu kwama-500 ml. | - |
lesithathu | 11:00 | - | iqanda abilayo kunye cereal (150 g) |
yesine | 12: 00-12: 30 | Amanzi, ikofu, iti okanye isiselo (500 ml). | - |
yesihlanu | 14:00 | Amanzi okanye iti (500 ml). | Uyawathanda, imifuno okanye isaladi (200 g), inyama ophantsi-fat okanye intlanzi / kwaselwandle (100 g). |
lwesithupha | 17:00 | Iti okanye isiselo (0.5 L). | Kanye njengokuba kule ngentsimbi 2: carbohydrate (200 g) kunye neprothini (100 g) ukutya. |
anesixhenxe | 20:30 | 200 ml iyogurt, ubisi okanye amasi. | 100 g sisi okanye enye protini. |
Umxholo osidingayo kule ukutya esikutyayo malunga 1300 kcal.
Zokudla bacebisa ukuba ukutya ukutya okusempilweni?
Abantu abaninzi bayeke isidlo ngenxa yokuba ngenxa kuyo, ngokokubona kwabo, kunokuba zikhaliphileyo. Le ngcamango ufanele aphoswe ngaphandle entloko, ekubeni yena isidlo ibalulekileyo ngexesha lasemini, kwaye aziyi kuqwalaselwa iziseko nokutya okusempilweni ukunciphisa umzimba ngaphandle kwakhe. Zokudla sincoma:
- Qiniseka ukuba nidle isidlo ukutya ekudleni.
- Not azinyine ukungenisa kutya, nkqu ezinencasa akukho mfuneko yokuba ukunikezela ngonaphakade.
- Ukuze iyantluko menu, ngoko kwaba okunezakha-mzimba, okusempilweni kwaye uthole nesithukuthezi.
- Musa yindlala - kuba nzima ukuba umzimba.
- Quka kwi menu for iziqhamo kunye nemifuno.
- Yitya iziqhamo citrus kunye nepayina, njengoko kufuneka ubuchule uqhumisele ngamanqatha.
- Nika up amafutha kakhulu, ezinetyuwa, okunamafutha kunye nokutya ndatshaya.
- Musa ukulibala ukuba basele amanzi ethafeni.
Iziseko lwesondlo efanelekileyo ukunciphisa umzimba: i menu
Le tafile ibonisa ntoni na kubakho izidlo imini yonke.
isidlo | ukhetho 1 | inketho 2 | inketho 3 | inketho 4 | inketho 5 |
kwasekuseni | Iyogathi tixi cereal, iziqhamo kunye nekofu / iti. | Irayisi isidudu kunye neziqhamo esomileyo neti eluhlaza. | isidudu Buckwheat ne isaladi nemifuno kunye neti. | Oatmeal nge apile wapheka kunye neti / ikofu. | Sisi casserole kunye thowusti kunye namasi, isiselo okanye iti eluhlaza. |
sasemini | Iyogurt kunye walnuts. | Banana kunye iyogurt. | isinqe broth cottage sisi. | Apile kunye iyogurt. | Banana kunye iyogurt. |
sasemini | isuphu Fish, imifuno iyabiliswa, wayipheka ibele inkuku, iziqhamo compote. | isophu yemifuno, nasentweni ephekiweyo, iitapile ezicujiweyo, juice, isaladi yemifuno. | irayisi Brown, isuphu, okuziinkozo, intlanzi eziko, isaladi. | Isuphu, buckwheat isidudu, chicken cutlet, yathamba iziqhamo. | Ikhaphetshu soup, ikhekhe intlanzi, iitapile ezicujiweyo, ijusi. |
emva kwemini umthamo | Iyogurt okanye cottage sisi. | Thowusti ne cocoa curd. | Iyogurt kunye zamakhiwane, okanye Iapilkosi zomileyo. | Iziqhamo isaladi crackers. | iziqhamo ezomisiweyo namandongomane, kunye iyogurt. |
isidlo | Imifuno isaladi intlanzi, eqhotsiweyo, iyogurt. | Imifuno isityu iintlanzi kunye bran isonka, iti. | Chicken umtya ne vinaigrette, iti eluhlaza. | isityu yemifuno ham, iti. | Inyama kunye isaladi yemifuno kunye neti eluhlaza. |
Le ndlela zokupheka kunye nendima yayo isondlo
Imigaqo supply main ukunciphisa umzimba, le menu apho sele kuchaziwe ngentla, nazo ziquka iindlela ezizodwa zokupheka. Ngoko ke, kubhetele ukuba bashiye ukusetyenziswa neepani konke konke kuba Refried ukutya embi nesisu wesibindi. umncedisi Perfect kumalungiselelo ziya multivarka, umkhumbi, Aero pfumerile pan elula. Mveliso zosiwe eziko.
isiphelo
Khumbula iziseko nokutya okusempilweni ukunciphisa umzimba abafazi ilula, kodwa emva kokuba kutshintsho menu baphilileyo zivakale kungekudala kakhulu, yaye kuyabonakala kuphela kwinani, kodwa impilo jikelele.
Umsebenzi kwenkqubo zesisu lidlala indima ebalulekileyo umzimba uphela, nangona abantu abaninzi obaziyo kwaye andazi. Ikakhulu ichaphazela amandla sifo, kuba kuvela iiseli zokhuselo kweli candelo. Yitya ngokufanelekileyo - oko kuthetha ukuba sempilweni ngaphakathi nangaphandle!
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