Yokudla intle: ncomo kunye neziphumo. Yokudla kakhulu ehlabathini

Yokudla engcono - nguye ukuba kwixesha elifutshane ixesha ogqwetha inani elikhulu wayedla, kodwa ngaphandle nobungozi kwimpilo. Wena abakholelwa ukuba izinto ezinjalo zenzeke? Akukho nto! Emva kokuhlalutya yonke ingcaciso ekhoyo kunye kokuba ufunde inani elingu-ncomo, ingcali bagqiba ukuba ukutya kakuhle ingabizwa IsiNgesi.

wenza njani?

Emva nokuhlola elide nangenyameko kunye nophando ziingcali baseBritani wasichaza ekutyeni ngcono ehlabathini, kuthathelwa ingqalelo zonke iimpazamo neentsilelo nezinye iindlela ukuncipha. Kufuneka kuqatshelwe ukuba ezi zokudla yokuqala amathandabuzo malunga ngokukuko kwale ndlela, kodwa imfundiso waqinisekiswa yantle ngokukhawuleza practice, kwaye ukutya British iye omnye ethandwa kakhulu ehlabathini. Hi ndlela leyi, eziliqela oogqirha yaleza ukusebenzisa ukudla ukubuyisela umzimba emva kokugula. Yona ke elungisiwe, ukutya eyiyeyona ikhuthaza ubunzima fast database ilahleko kukwenzakala nje.

Imigaqo ephambili

Ukuze siqonde oko izuze loo kuthandwa thaca ukutya, kufuneka ingqalelo yonke imigaqo yayo engundoqo. Ezi ziquka:

1. nokuxuba iimveliso eziphelayo (neselulosi - protein). Kule mihla kufuneka itshintshwe ngokusekelwe 2 2.

2. ngokucophelela sigcine ukutya ephantsi-osidingayo.

3. Yitya izidlo amaxesha-4 ngemini, kodwa izabelo ezincinane.

4. Musa ukusebenzisa iswekile. Kungcono ukuba esikhundleni sako nobusi.

5. Hlala phantsi etafileni kufuneka ibe kuphela ngexesha elabelwe lona ngokungqongqo, kwaye ayithethi ukubamba nayiphi okulula.

Phakathi kwezinye izinto, le ukutya ngeyona ndlela isekelwe phezu kwale mithetho ilandelayo:

• ukungabikho zokungenisa ngamanqatha kufuneka imbuyekezo ngazo izinto zakho;
• ifayibha ibalekisa kakhulu kwaye iphucula iphecana zesisu;
• Ukudla ekugcineni kwiintsuku ezingama-20, ungaphulukana ukuya ngeekhilogram-8 umzimba.

yokudla

Njengoko kukhankanyiwe ngasentla, ekutyeni phambili ehlabathini ifuna ukubambelela ngokungqongqo ukutya. Ngapha koko, le ndlela uyakwazi unciphise umzimba ngaphandle kokuzenzakalisa impilo yabo. Ngoko ke, yonke imihla adle ngexesha elinye, oko kukuthi:

• indlela uvuke, oko kukuthi, 8-00, 9-00 okanye 10-00 (ngokuxhomekeke kwiimeko);
• e 13-00 (emini);
• 16-00 (umthamo);
• 19-00 (dinner).

Xa sijonge ezi yure, ingcaphephe oye yachongwa kwaye yokutya ilungileyo ukuzila, wenza i menu eneenkcukacha. Ungabona ngezantsi.

Sample menu for fast nolusebenzayo komzimba

Ngaphambili sathetha ngayo into yokuba ukutya British isekelwe kwi-siseko ukutya eyahlukileyo. Ngoko, kwiintsuku ezimbini kufuneka utye kakhulu ukutya iiproteins iintsuku ezimbini - .. A carbohydrate, njl Kodwa wonke umntu uyazi zeziphi iimveliso kwakucingwa ukuba udidi okanye omnye. Kulo meko, siza ndinimise phambi inyathelo ngenyathelo menu yokudla engcono kakhulu ngempumelelo.

Usuku lokuqala nolwesibini

Ukuba liqale lokudla iintsuku bazilile. Diet ngeli xesha kufuneka lusekelwe kuphela iyogurt okanye ubisi. Noko ke, ngokuba isidlo neti kwemini zivumelekile kuphela ukuba usele iglasi yesiselo yobisi, kodwa ukuze ndidle iqhekeza elincinane lesonka emnyama. Njengoko sasemini isidlo, kungcono ukwenza kuphela ubisi okanye iyogurt.

Ngosuku lwesithathu neyesine

Loo mihla protini. Ukunikezela imenu yazo eneenkcukacha:

1. Isidlo sasekuseni, kufuneka enze ikofu nobisi kodwa akukho iswekile longeziwe. Ukongeza, Kuvumelekile ukuba ukutya izimuncumuncu ukhamba ibhotolo nobusi bonke.
2. Ukuze bafumane isidlo sasemini, ukutya kakhulu Kucetyiswa ukuba ukupheka inyama yabo okanye umhluzi wawugalela intlanzi inani elincinane cups. Ngaphezu koko, kusenokwenzeka ukuba nidle iqhekeza (malunga 200 g) wabiliswa yemvu okanye Pollock. Njengoko isidlo icala uvumelekile ukuba asebenzise iimbotyi eziluhlaza, ertyisi eziluhlaza, 150 grams isaladi imifuno ekrwada eziqwenga ezimbini ezincinane isonka. Kwakhona ukuba usele nayiphi na iziselo zilandelayo: iti eluhlaza, iwayini owomileyo, iti leengcambu okanye amanzi bezimbiwa.
3. Emini ekudleni ilungileyo, ncomo apho kuphela HIV, ikuvumela kuphela ukuba unandiphe iglasi yobisi skim okanye ikomityi yeti kunye izimuncumuncu ukhamba kwekalika yobusi.
4. Uzibhale, udle enye imveliso zilandelayo: amaqanda ezimbini inkuku, wayipheka nzima-ebilisiweyo, 50 grams ayikho ngamanqatha kakhulu sisi, inyama okanye intlanzi, kwakunye ikomityi iyogurt okanye iqhekeza lesonka emnyama.

Ngosuku lwesihlanu kunye lwesithupha

Ezi iiyure 48 imifino kunye neziqhamo. Cinga kubo menu eneenkcukacha:

1. Breakfast kufuneka luqulathe igama iiorenji amabini kuphela okanye apile.
2. Ukuze bafumane isidlo sasemini, zilungiselele wena ukuba ipleyiti isophu yemifuno, engaquki iitapile. Ukongeza, kufuneka kutya isaladi yemifuno (umzekelo, isaladi) kunye isilayi sesonka emnyama. Kuba dessert mousse abavumelekileyo ukwenza kongezwe iziqhamo.
3. Emini uyakwazi ungadli iziqhamo ngaphandle iibhanana kunye iidiliya.
4. Kuba isidlo kufuneka wenze isaladi yemifuno dessert ukuze ndidle asiphe ubusi kunye ikomityi yeti eluhlaza.

Okulandelayo, kufuneka uye emva kosuku lokuqala yokumpompoza uphinde yonke mjikelo kwakhona. Ukuba ukufumanisa kunzima enganqamlwanga ubisi iyogurt, uyakwazi ukuqhubeka ngoko nangoko iproteni okanye yemifuno yokudla. Isiphumo sale akayi kutshintsha.

Ngamafuphi

Mhlawumbi umbuzo malunga yintoni na ukutya ilungileyo ukuba kungathathwa ezivaliweyo. Le ndlela yokutya ikuvumela ukuba ulahlekelwe kangangoko 8 eekhilogram ubunzima kwemfuneko ngaphantsi ngenyanga. Kufuneka kuqatshelwe ukuba menu yangoku ungumzekelo kuphela. Kule nkalo, oko ilungiswe ngokwengqiqo yabo. Umzekelo, endaweni iziqhamo kunye nemifuno ungasebenzisa isidudu ezifana emanzini njengoko buckwheat, oatmeal okanye Pshenko. Ngoko ke iintlobo ezahlukeneyo zokutya wakho, yaye wena uya kuba lula kakhulu ukuba ukulandela ukutya.

Njengoko waziwa kakuhle, ingqalelo indlela ilahleko ubunzima usebenzisa inani elikhulu amabhinqa mihla. kwaye, kufanele kuphawulwe ukuba bonwabe kakhulu, ngenxa yokuba benze ngokukhawuleza ukuba balahle ngamanqatha ongaphezu kwemfuneko esiswini, emathangeni kunye emihlubulweni. Kodwa ukuze ukulungisa umphumo emva ukudla, qiniseka ukuba utshintshe otya wakho njngesiqhelo kwi elizayo. Ukongeza, kufuneka rhoqo inxaxheba kwezemidlalo okanye enokukhokelela yokuphila asebenzayo.