Impendulo yodwa yale ndlela yokulwa neekhilogram ngumthwalo kwizintso. Ngokomyinge, iprotheni yemihla ngemihla yabasetyhini iphakathi kwama-50 no-90 amagremu. Eli nani libonisa inqanaba elikhuselekileyo lokutya kweeprotheni ekudleni. Ukuba kuninzi, iintso zethu ziqala ukusebenza kunye ne-redoubled force, eyingozi kakhulu emsebenzini wayo. Ngako oko, ngexesha lokutya kufuneka liqaphele ngakumbi.
Yintoni ongayidla?
Uluhlu lweemveliso ezivunyelwe ukuba zisetyenziswe kakhulu: yenkomo, inkukhu, iintlobo ezininzi zeentlanzi kunye ne-shellfish, iimveliso zobisi, kunye namaqanda, ingakumbi inkukhu kunye nezigwaca. Kukho uluhlu lokutya oluya ku funeka lushiywe ngexesha lokutya: zonke izityalo zokutya (ngaphandle kwezonka zokutya kunye necookies), iziqhamo ezintle (iidiliya, iiperesi, i-melon, iipereyi, njl.), Imifuno yemifino (isib. kunye namazambane).
Sinikela ingqalelo yakho kwimenyu esondeleyo yeveki.
Unokutya okunye kunye nezitya kwi-ingqiqo yakho.
Iveki yeProtheyini yokutya
Usuku olulodwa
Ukutya kwasekuseni: 160 gr. i-fillet ekhukiweyo yenkukhu, 100 gr. iibhotile ezigayiweyo, 1 inkukhu yeqanda, itiye eluhlaza
Ukutya: 150 gr. inkukhu ephekiweyo, 1 isonka sokutya, 120 gr. isaladi isanqante, ikhukhamba kunye neparsley, ijusi yemifuno
ISidlo: 100 gr. i-cutlets, i-20 gr. ushizi 120 gr. isaladi kwi-beet ebilisiwe ngekhilimu omuncu, itiye eluhlaza
Usuku lweBini
Ukutya kwasekuseni: 140 gr. inyama yenkomo, inkukhu e-2 yenkukhu, iqela elincinane le-curd casserole, ikhofi ngaphandle kweshukela
Ukutya: 200 gr. iintlanzi ezibiweyo (iintlobo eziphantsi kweoli), isaladi kwiiqanda kunye nekhilimu enomuncu, ijusi yemifuno
Ukutya isidlo: 150 gr. Ubisi lwebhokhwe elibilisiweyo, 100 gr. I-fat cottage cheese ephantsi, igrlasi yamanzi
Usuku Lwesithathu
Ukutya kwasekuseni: 100 gr. inyama yenkomo, i-saladi ye-tomato kunye nekhukhamba, ijusi yemifuno
Ukutya: 150 gr. I-fat-cottage cheese ephantsi elinekhilimu omuncu, ii-apula 2, itiye eluhlaza
Ukutya isidlo: 150 gr. intlanzi ebilisiwe, 120 gr. sauerkraut
Usuku Lwezine
Ukutya kwasekuseni: 150 gr. I-fat cottage cheese ephantsi, itiye eluhlaza okanye ikhofi yendalo
Ukutya: 170 gr. wabiza inyama yenkomo ngeekroti, 150 gr. isaladi yemifuno
ISidlo: 100 gr. brynza, 1 iqanda, 100 gr. i-sauerkraut, iglasi yamanzi amaminerali
Usuku lwesihlanu
Ukutya kwasekuseni: 170 gr. i-cottage shiese ngekhilimu omuncu kunye neglasi yegour
Ukutya: 180 gr. inyama ephekiweyo yenkukhu (inokwenzeka ngomhluzi), isaladi yekhukhamba, iklabishi kunye neparsley, ijusi yemifuno
ISidlo: 160 gr. iintlanzi ezinamanzi, 50 gr. brynza, iglasi yamanzi
LweSithandathu
Ukutya kwasekuseni: 100 gr. i-fillet ebhokile, 120 gr. iikroti ezigayiweyo ngekhilimu omuncu, itiye eluhlaza
Ukutya: 150 gr. yenkomo ebilisiwe, i-100 gr. i-sauerkraut, ijusi yemifuno
ISidlo: 50 gr. i-brynza, amaqanda ama-2, itiye eluhlaza
Usuku lweSixhenxe
Ukutya kwasekuseni: 150 gr. intlanzi ebilisiwe, isaladi yamakhukhamba kunye neklabishi, itiye eluhlaza okanye ikhofi yendalo
Ukutya: 150 gr. iiflethi ephekiweyo yenkukhu, ii-apula 2, itiye eluhlaza
Ukutya isidlo: 150 gr. I-fat cottage cheese okanye i-curd casserole, i-cookie yokutya, iglasi yamanzi amaminerali
Ngexesha eliphakathi kokutya kucebiswa ukuba uphuze iglasi yamanzi. Kwakhona malunga ne 300 ml. Amanzi kufuneka atywe kusasa ngesisu esingenalutho, njengoko oku kuphucula kakhulu imetabolism. Ukongeza, ukusetyenziswa kwentsasa akuyi kuba yingozi, kuba, njengokuba uyazi, ukuzivocavoca umzimba akutshathisi nje iikhalori, kodwa kunceda ukulwa nomva.
Njengoko uyakubona, oku kudla akukona nje "njenge-spartan" njengabanye. Ukutya kukuhluka ngokwaneleyo. Ukuba unqwenela, izitya ezininzi ezinoncoko zinokulungiswa ukusuka kwimveliso yamaprotheni. Kodwa inzuzo eyona nto yokutya ilahleko lokunciphisa umzimba. Amantombazana amaninzi sele efumene onke amancedo okule ndlela.
Ezinye izibuyekezo
Svetlana:
"Ingxaki yobunzima obuninzi yanikezelwa ngam ilifa, endingazange ndizame - kunye neentsuku zokutya, kunye nokutya okuhlukeneyo, kunye nezidlo ezikhubazayo ezisebenza ngomgaqo" umlomo ukukhiya. "Kodwa akukho nto inika umphumo ongapheliyo. kuphinda ihlaliswe emagqabeni nasesisu.Akude ndide ndifunde ngale ndlela yokumangalisa, ndagqiba ekubeni ndizame.Iziphumo zesondlo zokutya zanditshitshise.Iye sele ithathe iikhigramgram eziyisixhenxe emva kwekhosi yokuqala.Iinyanga ezidlulileyo - andizange zongeze ubunzima. kule yokutya kunye ne-zakre nayo impumelelo yam ... "
Elena:
"Ndivile malunga nokufumaneka kwesi sidlo ixesha elide, kodwa andizange ndibe nesithakazelo kwinto enje de kube yithintela ubunzima obuninzi." Emva kokuzalwa, ndafumana iikhilogram ezilishumi, ezininzi zazo zazingekho kwiindawo zam. Ukongeza kwimizi yam yokuziqinisa ndandidla ngokutya kwenkqubo yokutya yeprotheni. Isiphumo singaphantsi kweekhilogram ezili-12 kwinyanga enye.Iyamangalisa! Ndiye ndancinci kunokuba ndibe ndilapha! "
Ukuqwalasela ukuhlaziywa kwamantombazana, unokuqonda ukuba le ndlela yokondla inikeza umphumo obalulekileyo kunye ohlala njalo. Yaye ukuba ingxaki yesisindo esithinteleyo yinto efanelekileyo kuwe, ngoko siyakukhuthaza kakhulu oku kutya. Sitshintshe ngcono!