Imigaqo eyisiseko yokutya okufanelekileyo ukulahleka kwesisindo
Impazamo eqhelekileyo eyenziwa ngabantu abazama ukukrazula iipounds zesilivere yindlala. Ekuqaleni banethuba lokunciphisa umzimba, kodwa ekugqibeleni ubuya. Oku kubangelwa kukuba ukutya okunokulinganisela akugcinwa. Ngoko ke, okokuqala siza kuqwalasela imigaqo elula yokutya okunomsoco, kwaye kamva-iindlela ezininzi zokutya zokutya kwiveki.
- Ukutya okufanelekileyo. Okokuqala, i-dose yansuku zonke yamaprotheni, amafutha kunye ne-carbohydrate kufuneka ihambelane nomgangatho - malunga ne-30-40 g yeeprotheni kunye no-25 ukuya kuma-35 g wamafutha.
- Gcina "kumgaqo weplate". Ngokwahlula ngokwahlukileyo iziqulatho zezicatshulwa kwiindawo ezi-3: i-50% imifuno nemifuno, i-25% i-carbohydrate enzima (umzekelo, okusanhlamvu okanye izityalo) kunye nama-25% asele ayenamaprotheni (intlanzi, inyama, ivenkile zaselwandle).
- Idibaniso elifanelekileyo lemveliso. Ukulahleka kwesisindo esiphuthumayo kufuneka uqikelele ukugaya ukutya kwezondlo kwizinto zokutya kunye nokudibanisa phakathi kwabo - umzekelo, ukutya iidroti nge-ukhilimu omuncu, iintlanzi ezibomvu kunye neoli yezolimo, njl njl.
- Xa ulambile, cima ukoma kwakho. Ngamanye amaxesha, xa ufuna ukutya, umzimba wakho ufuna ukusela. Ukukwahlula phakathi kwindlala kunye nokoma, uphuze iglasi yamanzi - ukuba ukuva kwindlala akudluli, ngoko unokutya.
- Nika iimveliso ezizimeleyo kunye nokutya okukhawulezayo - ziqukethe izinto ezininzi ze-carcinogen, ngoko zilungiselele. Ngoko, ubuncinci, uya kuqinisekiswa ngokubhalwe kwimenyu yakho yokutya.
- Ukutya ngokutya-phantse amaxesha angama-40, njengoko oku kuncedisa ekuthandeni okungcono - khumbula ngomkhwa wokunyusela.
- Musa ukunqumla isidlo sakusasa - isidlo sokuqala kufuneka senzeke ngeyure elilodwa emva kokuvuswa, njengoko amandla agqitywa ngumzimba aze alele.
Izixhobo zesondlo esifanelekileyo sokulahleka kwesisindo
- Ukutya okunotye kwifiber, ngoko ke ukhetho lukunikwa imifuno neziqhamo. Umlinganiselo ophezulu kwinani lawo ayikho, kodwa kufuneka udle okungenani amagremu emifuno neziqhamo ngosuku.
- Intlanzi kunye neentlanzi zasemanzini ziqukethe inani elikhulu leeprotheni. Nangona kunjalo, kungcono ukuthatha intlanzi ephilileyo ukupheka, kuba i-70% yeeprotheni ilahleka ngexesha lokukhanda.
- Inxalenye ebalulekileyo yokutya kweveki yilezi zilimo. Ilayisi igxothwa ixesha elide, kuba lisebenza njengomthombo wee-carbohydrate ende, kodwa isusa i-slag kunye nokugqithisa okweqile. I-Buckwheat iqulethe i-microelements eninzi, luninzi kune-oatmeal.
Izinketho zemenyu yokutya kweveki
Ukutya kweveki # 1:
- Isidlo sakusasa sinokutya kunye nemifuno okanye i-cottage cheese ephantsi-mafutha kunye ne yogurt ephantsi. Emva kweeyure ezimbalwa emva kwesidlo sokuqala, unokuluma iziqhamo, izantyambo okanye izithelo ezomileyo.
- Ukuhlwa, ukupheka isobho, isaladi yemifuno kunye nesitya sokutya. Ngeeyure ezimbalwa ungadla imifuno kunye neqanda elibilisiweyo.
- Ukutya, yenza intlanzi kwisibini okanye i-grill, kunye nokuhlobisa ukukhetha imifuno ngokuqaphela kwakho: ubilisiwe, ubhaka, uphephe okanye uphawule.
Phakathi kokutya kufuneka uphuze ii-0.5 ilitha zamanzi.
Ukutya kweveki # 2:
- Isidlo sakusasa: inyama kunye nokuhlobisa - ilayisi okanye iifatata ezifihliweyo, isaladi, itiye kunye ne-lemon okanye i-herbal. I-snack ibiza izityalo okanye izantyambo.
- Ixesha lesidlo: isonka sinamanzi neentlanzi kunye nesaladi okanye irayisi yasendle kunye nemifuno. Unako ukusela itiye yamanzi okanye amaminerali ngamanzi. Ukufumana i-snack, i-yogurt ephantsi-mafutha ifanelekile.
- Ukutya isidlo: i-curm curd kunye neglasi yamanzi ngemon.
Akunzima ukuhambelana nokutya okunjalo, ngokukodwa ekubeni isidlo seveki kunobumnandi, kodwa akukho mntu uya kuphikisana nezibonelelo ezivela kubo.