Imigaqo yokwenza.
- Into yokuqala yokukhunjulwa yimiba yeenkqubo. Zifanele ziqhutywe 1-2 ngeeveki.
- Ukukhulula iintsuku ekubunjweni kwemveliso evumelekileyo kunokwahlukana ngamaqela amane: i-carbohydrate, i-fat, iprotheni kunye kunye. Ukutya kwiprotheni, okubandakanya inyama, i-cottage cheese, intlanzi kunye ne yogurt, kunye nokutya okunamafutha okuvumela ukusetyenziswa kancisi omuncu kunye nemveliso ye-cream, kulula kunabanye. Ngoko kulula ukuqala ukulwa nokunyanya ukugqithisela kwimihla elayithwayo.
- Ukwandisa usebenze kakuhle, unako ukulungiselela iintsuku ezimbini ezilandelelweyo zokukhulula, kodwa oku kunikwe ukuba indlala iyakunyamezela.
Ukutya kwee-carbohydrate iintsuku zokuzila kuthetha ukukhetha ukutya okubandakanya i-carbohydrate eninzi kunye ne-fiber, egcwele izithamini kunye neemaminerali, eziziqhamo ezitsha, imifuno kunye namajikijolo: iintlobo zee-apula ezingenasiphunga, i-plums, i-cherries, i-currants, i-watermelon, ikhukhamba, i-tomato nabanye. Iiprotheni kunye namafutha kule mihla kufuneka zifakwe ngaphandle kokutya njengoko kunokwenzeka. Yidla ukutya kwifom eluhlaza kwiincinci ezincinci eziyi-150 g ezintlanu ngosuku ngosuku olude. Imifuno kunye neziqhamo ziqukethe amanzi amaninzi, ngoko ke akunconywa ukuba uphuze amanzi.
Ngethuba lexesha lokukhutshwa kwamafutha , i-500 g ye-20% ukhilimu omuncu okanye i-krimu iyahlula ibe ngamaqhekeza angama-5 alinganayo kwaye idliwe yonke imini ngeli xesha. Ngeentsuku ezimbini kufuneka uphuze ukunyuka kwejaji okanye ikhofi kunye nobisi (enye iglasi, ingabandakanyi ushukela). Ngenxa yoko, i-enzyme ye-fat-digesting will activate, ukuguqulwa kwama-carbohydrate ibe ngamafutha kuya kunqunyulwa, kwaye i-pancreas iya kukwazi ukuphumla.
Ngeentsuku ezingenamsebenzi weeprotheyini, kuvunyelwe ukuba udle i-150 grams ye-cottage shiese nge-spoonful ukhilimu omuncu amaxesha amane ngosuku okanye ukusela i-250 ml ye-kefir izikhathi ezili-6 ngosuku. Unokusela kabini ngosuku inkomishi yekhofi kunye nobisi ngaphandle kweshukela. Ezi ntsuku zokulayila ezinomzimba zinomphumo obuncedo kwi-metabolism emzimbeni kunye nokwandisa umsebenzi wee-enzymes ezijongene nokutshatyalaliswa kwamafutha.
Ngomhla wokudla , ubilise ama-450 g wezilwanyana ezincinci kwaye usasaze ama-5. Phuza inkomishi yekhofi nobisi kunye neiglasi ezi-2 ze-rosehip kathathu ngosuku. Ushukela awubandakanyiweyo.
Iintsuku zokudibanisa okanye eziyinkimbinkimbi zenzelwe ukusetyenziswa kwemveliso efanayo. Ingaba ngumsila kunye namaapulo, i-yogurt kunye ne-cottage ushizi, inyama kunye nentlanzi, imifuno kunye neziqhamo, njl. Kufuneka udle ukutya amaxesha amathathu ngosuku ngemigangatho ye-200-250 g.
Kulabo abenza usuku lokuzila ukudla kabini , kuyacetyiswa ukuba ukhethe inyama yokuqala ngosuku, kwaye yesibini - imifuno okanye ukhilimu omuncu. Sitshintsha imenyu yosuku ayimfuneko, kodwa ukutya kufuneka kuthathelwe ngokwahlukileyo kwabo bangayithobeli ukutya. Oku kuya kukunceda ukuhlangabezana nokuzivala indlala. Ubuthongo bokulala bufanele bude, kungekhona ngaphantsi kweeyure ezili-9.
Iingcebiso zokuqhuba ukukhupha iiveki.
Isiseko sesondlo sisobho sokulahleka kwesisindo . Ukupheka, udinga ii-bulb eziphakathi ezi-6, iitamatisi ezimbalwa okanye iitamatisi ezinamathanga, kungekho iklabishi enkulu kakhulu, i-pepper eninzi eluhlaza, isilimo esidliwayo esinamagatsha anamanzi kunye ne-cube yemifuno yemifuno. Imifuno isinqunyiwe, uthele amanzi, yongeza umhluzi, ityuwa kunye nepilisi ukuba uzonambitha, ungasebenzisa nayiphina imiphunga kunye nexesha lexesha. Yizisa kwi-thumba kwaye uhlale emlilweni ngomzuzu ongama-10. Emva koko unciphise ubushushu uze upheke kuze kube lula ukunqumla imifuno. Isosi ilungile.
Kukhona isidlo esinjalo esidinga imihla ngemihla, ngasinye sihlandlo sokulamba. Ukongeza kwisobho, imenyu kufuneka iqulethe ezo mveliso ezicetyiswayo ngosuku oluthile lweveki yokutya. Ngeentsuku eziqhelekileyo, ezingekho ngokukhawuleza, isobho sokulahlekelwa kwesisindo asihambanga.
Imenyu ngeentsuku.
Umhla wokuqala: ungadla isobho, iziqhamo (ngaphandle kwamabhanana). Ukusela - itiye, ikhofi ngaphandle kobisi kunye noshukela, amanzi okanye i-cranberry juice.
Usuku lwesibini: isobho, imifuno naluphi na uhlobo, imifino. Iifatates ezibhakiweyo kunye nebhotela zivunyelwe ukuhlwa. Ngaphantsi kokuvalwa, ummbila, ubhontshisi, iipayi, iziqhamo kunye naziphi na iziphuzo ngaphandle kwamanzi.
Usuku lwesithathu: isobho, izithelo kunye nemifuno. Awunakuyidla iibhanana, iizambane ezibhaka kunye neembotyi. Unako ukusela amanzi.
Umhla wesine: isobho, imifuno kunye neziqhamo. Unokutya ufike kumabhanana amathathu. Iziphuzo - amanzi kunye nobisi obumanzi.
Ngomhla weshumi : isobho, inyama yenkomo (kufika ku-600 g), iitamatisi ezitsha okanye zetyuwa. Kucetyiswa ukuba uphuze iziglasi zamanzi ezi-6 ukuya kwezi-8 ngalolu suku.
Usuku lwesithandathu: isobho, inyama yenkomo, imifuno. Phuza amanzi kwaye ubaleke amazambane aphekiweyo.
Ngomhla weshumi: isobho, irayisi e-brown, izithelo zeriphu ngaphandle kweshukela ezongezelelweyo, amanzi. Unako ukongeza nayiphina imisonco kwisobho.
Ngenxa yesondlo esivela ngeveki, kunye nazo zonke iingcebiso, kunokwenzeka ukuba ulahlekelwe ngu-5-9 kg wesisindo esithinteleyo.
Ukuba ulahlekelwe ngumhla wokutya - akukho ngxaki, ungayifumana kwakhona naliphi na ixesha. Kufuneka ukuba uqale ngalo ukususela ngosuku lokuqala.
Ngethuba lexesha lokutya, kufuneka ulahle utywala, iziphuzo ze-carbonate nesonka. Musa ukukhanda iimveliso uze ungeze amafutha kwizinto zokutya (ngaphandle kweetatata ezibhaka ngebhotela ngosuku oluthile). Unako ukusela iziyobisi emva kokuphela kwekhosi, emva kweeyure ezingama-24.