Kudla ngohlobo lomfanekiso

I-apula, ipey, ibhanana ... Le nto ayikho umnxeba kwi-vegetarianism, kwaye umfazi ophuphayo ngokukhangela elincinci kunye nokukhangayo unokufumana ukutya okhethwe yiingcali zokutya zolu hlobo. Ngenxa yoko, okokuqala, okokuqala kukho konke ufuna ukufumana ukuba uluhlobo luni lomfanekiso.
Uhlobo lwebhanki

Iinkalo eziphambili:

• Isithambo elincinci, isibalo esingenazo iintsimbi.
• Ububanzi bamagxa kunye namaqabunga aphakathi okufanayo.
• Isifuba esincinci.
• Isibilini esingenakubonakala, ngenxa yokuba isalathisi sinokubonakala sinkulu kwaye sinzima kuneyona nto.
  

Ngalo mgaqo-siseko, ubunzima obunzima, ukuba kukho, ngoko, njengommiselo, usasazwa ngokulinganayo kwaye awuyikuguqula umzobo, ngoko-ke abanikazi bokutya bomgaqo-siseko abangekho mfuneko, kodwa ukutya okunempilo kuyimfuneko.

Amafutha okunomsoco kufuneka afakwe kwisondlo sokukhusela izifo zentliziyo, abaphengululi bezilwanyana bazikholelwa, kwaye batusa ukutya intlanzi, ioli yeoli, inyama yenkomo, imifuno kunye neziqhamo. Kwaye ukunika isibalo esincinci esincinci kunye neenkxaso kwiitonus kuya kunceda ukuqeqeshwa kwamandla kabini ngeveki.

Yidla ukutya okuphezulu-protein (inkukhu, i-turkey, ityhuna, ivenkile, i-legumes), isonka esipheleleyo sesonka, imifuno engekho-starchy kunye neziqhamo.

Gwema "ukutya ngokukhawuleza" okunama-carbohydrates afana nesonka esimhlophe, amazambane, iziphuzo ezinxilisayo, ukutya okuphezulu kwishukela.

Imenyu ye "banana"
2000 kcal.
I-carbohydrates -800 kcal, amafutha-700 kcal, iiprotheni -500 kcal.

BREAKFAST
I-Omelette ephuma kumaqanda ama-2 kunye nama-mushroom e-1/4 e-cup, i-pepper yaseBulgaria kunye ne-mozzarella, ii-2 zetyana ze-turkey ham, i-croissant ne-orange jam.

LUNKULU
Ikopi yesobho, i-salad yesinki (2 iikomityi isipinashi, i-1/3 - amakhowe aqhotyoshelwe kunye ne-1/4 - inkukhu ebilisiwe, i-eggpoon 1 e-parmesan, i-2 tablespoons iviniga yokugqoka), isiqwenga sesonka esipheleleyo.

DINNER
I-120 g ye-salum fillet, ebhaka ehhavini, ehamba phambili kwindawo e-soy sauce kunye nobusi, i-1/2 indebe yerayisi ebomvu, i-asparagus ayi-6 ihamba ne-1 teaspoon yeoli yeoli kunye nesiqingatha sebhekisi. Inkomishi yesaladi eluhlaza kunye nepunipoon ye-walnuts kunye ne-1 isipuni se-Italian sauce yokukhupha i-refueling.

DESSERT
Ikomityi ye-yogurt ephantsi, i-peach.

KU PEREKUS
Ikomityi ye-1/4 iilmond neemayini.
Ikomityi yeyiphi i-flab high flakes.

Uhlobo lohlobo - i-hourglass

Iinkalo eziphambili:

• Umthamo wamathanga nesifuba kuyafana.
• Ulungelelwaniso olulungileyo.
• Ubunzima obuninzi bubekwe phezulu kunye nangaphantsi kwesimo esifanayo.

Abanini abonwabileyo balolu hlobo bangenako ukwesaba ukuzijonga ngokwabo kwisibuko. Eyona nto inqandekileyo yokuthintela ubunzima belo hlobo luphawu lokutya okunempilo nokugcina ifomu ngoncedo lwe-yoga kunye nokudansa.

Yidla amaqanda, inyama yenkomo ephantsi, iinqatha, imifuno enamagqabi, i-"slow" i-carbohydrates. Gweba ushukela kuzo zonke iintlobo.

Imenyu ye "hourglass"
1500 kcal.
Ii-carbohydrate - 700 kcal, amafutha -475 kcal, iiprotheni - 425 kcal.

BREAKFAST
Iqanda elinzima elibilisiweyo, 1 isamba se ham, isonka sesonka esipheleleyo, i-yogurt.
LUNKULU
Isaladi ye-2 iikomityi zemifuno eluhlaza, 1/2 utamatisi, i-80 grams yeentlanzi zetyuwa, iibini zemiqolo ye-avocado, isipuni esingu-1 se-fat-free free with 2 tablespoons of dressing free.
DINNER
I-120 g ye-turkey fillet, ebhaka kwi-oven, isaladi ukusuka kwi-1/2 indebe ebilisiwe i-broccoli kunye ne-1punipoon parmesan.
DESSERT
I-fruit-curd mousse.
KU PEREKUS
Imizuzu ye-cup ye-1/4 kunye nama-apricot omisiwe.
1 i-pear encinci, i-1 iqhekeza leshizi.

Uhlobo lwe-pear - pear

Iinkalo eziphambili:

• Amagqabi amaninzi kunye nezikhwebu ezinzima, amathole ajikeleziweyo namadolo.
• Ulungelelwaniso olulungileyo.
• Isifuba, amahlombe kunye neengaphambili ziyancinci kunamaqhekeza.
• Xa kubonakala ubunzima obuninzi, inxalenye engezantsi yomzimba iya kuqala.
• Umlinganiselo phakathi kwesinqe kunye nomlenze ungaphantsi kwe-0.8.
  

Ubuhle be-Kustodievsky bufanekisela olu hlobo, apho ukunciphisa ubunzima ngumsebenzi onzima kakhulu. Amafutha kumabhokhwe kunye namathanga awanamathelisi. Oku kuthetha ukuba isetyenziswe kuphela kwindawo yokugqibela. Isicwangciso sezondlo kubanikazi baloo mfanekiso: ezininzi iiprotheni kunye "zincinci" ze-carbohydrates ekudleni. Imithwalo yemvelo kufuneka ijoliswe kwingingqi yengxaki: ukuqhuba, ukuqhuba ibhayisikili + ukuqeqesha ubunzima, ukulinganisela isibalo.

Yidla: inyama ephilileyo, iimveliso zobisi ezinomuncu, imifuno ecebileyo kwifiber (i-broccoli, i-zucchini, ithanga), i-fruit-berries (i-apula eluhlaza, i-plums, i-cherries, i-gooseberries).

Gwema "ukutya ngokukhawuleza" kwee-carbohydrate kuzo zonke iifom ezinokwenzeka - iziqhamo eziphezulu kwishukela, imifuno eselungisiweyo yemifuno, umzekelo, njengee-carrots, i-beet, ii-litate, iziphuzo ezinomsoco kunye ne-dessert. Kwakhona kunye neentyatye kunye nebhotela (ingakumbi i-creamy), kunye naluphi na ukutya okunamafutha, ngaphandle kweentlanzi, eyona nto iluncedo yizwi, ityhuna, i-herring

Imenyu ye "pear"
1500 kcal.
I-carbohydrates - 650 kcal, amafutha -425 kcal, iiprotheni -425 kcal.

BREAKFAST
Iglasi le-juice ye-grapefruit, inxalenye ye-oatmeal nobisi, 1 ibhanana.
LUNKULU
I-Sandwich isuka kwiinqununu ezi-2 zeetyuwa zesonka, i-1 teaspoon ye-mayonnaise ekhanyayo, i-80 g ye-cutlet yenkomo, isamba se-1 seshizi, amaqabunga e-lettuce, 1 i-tomato.
DINNER
I-120 g isifuba senkukhu ethosiweyo, 1 utamatisi, iibhotile ezili-1 zeebhotile, iifom e-saladi enye, ii-2 zeetysi e-fat-fat e-1 isipuni se-salad yokugqoka.
DESSERT
Ukusetyenziswa kwe-chocolate
KU PEREKUS
6 abaqhekeki abangenaswanga, i-piece ye mozzarella.
1 indebe ye-fat yogurt, 1 i-apula encinane.

Uhlobo lwe-apple

Iinkalo eziphambili:

• Ubunxibe obukhulu, inqanawa engapheliyo.
• Isifuba esifanelekileyo kunye namahlombe, ubunzima obunzima bomfanekiso.
• Umlinganiselo phakathi kwesinqe kunye nomlenze ungaphezulu kwama-0.8.
  

Ingongoma ephambili: kufuneka ulandelelanise ubunzima, unciphise i-carbohydrat intake kunye nokwanda - i-fiber, iya kunciphisa umngcipheko wokuba nesifo sikashukela kunye neengxaki zentliziyo. Iindaba ezilungileyo: iinqatha eziselunqeni zinamafutha "ezihambayo" ezinqeni, oku kuthetha ukuba kulula ukulahla. Uncedo lokutya kunye nezemidlalo: ubuncinane ubuncinane beemoto ezingama-40 ngomzuzu we-carga yoga, ulula. Oku kuya kubangela ukuba i-metabolism.

Yidla ukutya okunotyebileyo kwi-carbohydrate (ukolweni, i-buckwheat), inyama, amafutha enempilo (ngokulinganisela).

Gwema ngokukhawuleza "i-carbohydrate: irayisi emhlophe kunye nesonka esimhlophe, iitapile, iziphuzo ezinxilisayo kunye neziqhamo ezinjengebhanana, i-melon, iidiliya, iipesele ngokubanzi.

Imenyu ye "apple"
1500 kcal.
I-carbohydrates -500 kcal, amafutha -575 kcal, iiprotheni -425 kcal.

BREAKFAST
Amaqanda aqhekezayo kwiqanda eline-1/4 indebe isipinashi kunye ne-2 spoyions mozzarella, i-slice ye-ham, isonka sesonka esipheleleyo.
LUNKULU
Isaladi kwi-2 iikomityi zemifuno enemiqabunga, 1/2 utamatisi, i-80 g yebele yenkukhu ephekiweyo, amaqanda a-1 aphekiweyo, i-avocado tincetu, i-1punipoon ye-feta, igqoke iipunipoons ezi-2 zesi-sauce, i-3-grain crackers.
DINNER
I-120 gr, i-potato ebhakabhaka kunye ne-1puni ye-fat elicinci ye-fat, i-anyanisi eluhlaza, i-1/2 indebe ibilisiwe i-broccoli, ifakwe nge-1 ithispoon yeoli yeoli.
DESSERT
Isitya se yogurt yemvelo kunye ne-cereal kunye ne-1/2 indebe yeblueberries.
KU PEREKUS
1 i-apula encinane.
1 i-pear encinci, i-1 iqhekeza leshizi.