Ngokumalunga neenzuzo kunye neendleko zalo ndlela yokulahlekelwa ubunzima siya kukuxelela. Indlela yokutya "ukukhusela" ikuvumela ukuba udle naliphi na ixesha, xa ufuna, kodwa kuphela loo mveliso efika kwisidlo esicacisiwe esandulelwe iiveki ezili-10: izithelo, imifuno eluhlaza, amaqanda, izitya zobisi kunye nomxholo weoli ophantsi, inyama ephilileyo. Kutheni kusweleka? Ukutya kweProtasov, into ongayidla - siya kuphendula lo mbuzo. Ewe, kuba imenyu isekelwe kumda we-carbohydrate, equlethwe kwisonka, i-confectionery, inyama ephezulu yeekhalori kunye nakuzo zonke iintlobo ze-yogurt enomtsalane kunye ne-flavored yogurt. Ngexesha elifanayo, iimveliso zobisi zendalo kunye namaqanda kunika umzimba umlinganiselo ofanelekileyo weeprotheni kunye ne-calcium, ngoko "i-braking" ayenzi ukuba izipikili zibe zincinci, ulusu luyakucasula, kunye neenwele zome. Ngendlela, ekudleni, ukusela utywala akuvumelekile. Kodwa ukuzithintela kumanzi kungenakwenzeka: kufuneka utywala ubuncinane ii-2 ilitha ngosuku. Ita kunye nekofi kunokunxila kunanoma yiyiphi ininzi, kubaluleke kakhulu - ngaphandle kweshukela. Ukuba ulandela zonke iingcebiso, kwiveki yesithathu okanye yesine uza kuphawula ukuhla okucacileyo kwisisindo, kwaye umphumo uya kuhlala kwenye iinyanga ezintathu ukuya kwezine. Nangona kunjalo, le ndlela yokulahlekelwa isisindo isinconywa ukuba ingasetyenziselwa ngaphezu kabini ngonyaka. Phakathi kwe-10-11 imijikelezo eqhelekileyo kufuneka kube nekhefu elikhulu. Emva koko, ngaphezu kwezinto ezifanelekileyo (eyona nto iphambili ngumzimba ogxininisiweyo), kukho iingxaki kwi "braking". Ukutya kukunciphisa i-protein yezilwanyana (ngokukodwa kwiiveki zokuqala ezimbini), ngoko akunakwenzeka ukuba unciphise ubunzima kulabo abasandul 'ukuphefumula, izifo zokuphefumula, ukuxinezeleka okukhulu. Ukongezelela, ukutya akufanelekanga kubantu abane-latent okanye abone ukusilela kwe-lactase (ukungakwazi komzimba ukugaya ngokupheleleyo iimveliso zobisi). Kuyafana nalabo abaneengxaki kwinkqubo yesisu: kuninzi imifuno eluhlaza kunye neziqhamo kwimenyu, i-cellulose kunye nama-acids okubangelwa ukuvumba kunye nokucaphukisa imbrane. Ukuncincika kokungathandabuzeki kokutya kukuthi kubeka umda wezithintelo kwiintlobo-zingasetyenziswa kuphela ukususela ngeveki yesine. Okwangoku, iindonga zesisu zidinga ukusetyenziswa rhoqo kwimihla ngemihla ye-fat-broths, ekubeni iqulethe i-tissues.
Iiveki ezimbini: izithelo, imifuno.
Kwiiveki ezimbini zokuqala ukutya kukuthintela ukusetyenziswa kwamatye kunye nokunikezela ukutya kakhulu iimveliso zobisi (i-yogurt, i-kefir, i-cottage cheese), yenza i-saladi kwimifuno entsholongwane (sebenzisa ijisi lemon okanye ubisi oluvuthiweyo njengengubo yokugqoka), ukusela iziselo kunye nokutya iziqhamo-ikakhulukazi ii-apula . Kodwa izithelo zekhalori eziphezulu azikhuthazwa. Ngoko ke, kufuneka sikhohlwe ngamabhanana, amaMango, ama-apricot omisiwe, iinqununu, iidiliya. Kodwa yonke imihla ungadla iqanda elibilisiwe.
Iiveki ezi-3-4: inyama kunye nezolimo
Ngeveki yesithathu okanye yesihlanu, iinxalenye ezincinci zenyama enamafutha aphantsi, intlanzi okanye iinkukhu zongezwa kwimifuno, i-curd namaapulo - 250-300 g ngosuku. Ngoko ke, unokupheka isobho, ukupheka okanye ukutya okunesonka. Into ephambili ukupheka kwisixa esincinci seoli: Inani leeshizi ne-yogurt ekudleni liyancipha kancane kancane, kodwa kukho ukutya okutya, kwaye ngoko ke, unokupheka iphariji.
Iiveki ezi-4-5: phuma ekudleni
Ukongeza kwalawo asele avunyelwe ekudleni, ezinye ukutya ezingavunyelwe zifakwe kancinci, ngaphandle kokubhaka nokutya okumnandi. Ukutya kwasekuseni, unako ukutywala ukutya okutya okuncinci. Esinye isidlo esivumelekileyo siqanda amaqanda ngeeshizi kunye nemifino. Umququ uqukulwa kwiintlanzi okanye umhluzi wenkukhu, kwaye i-salads ixutywe ngeoli yemifuno okanye ukhilimu omuncu. Imbewu ebisiweyo okanye ebhakayo kufuneka idliwe kwiincinci ezincinci (150 g), kwizinto ezilungisiweyo - imifuno encinane. Ekugqibeleni, unokuzama i dessert. Ngokomzekelo, iziqhamo ezitsha kunye ne-cream ephosiweyo.