1. Kufuneka udle ngexesha elifanayo
Umlinganiselo wokutya okunempilo yindlala enempilo, xa umntu evuyayo kunye nesonka sesonka. Emva kokugaya i-hypothermia, ukugqithisa, iimvakalelo ezixhalabileyo nangemva kokusebenza kanzima, kungcono ukuba ungayi kuhlala etafilini kwangoko, kodwa umzuzwana kwimini engamashumi amabini. Xa ungathandeki, ungadli ngokusebenza. Umzimba ukhulula ngokukodwa amandla, oko kunokufuna ngexesha lokugula. Yaye xa efuna ukutya, unokukunika uphawu.
2. Awudingi ukutya kwasekuseni
Xa siya emsebenzini emva kwesidlo sakusasa, sinokuvumela ukuba ukutya kungabonakali kakuhle, kodwa iintloko zethu azivunyelwe ukucinga. Phantse i-75% yegazi iqhuma kwisisu, kwaye inkqubo yokugaya igalelo ihlala iiyure ezine. Kungcono ukuba udle iiyure ezintathu emva kokulala, ngoko xa unyaka wonke awuyi kulamba. Kungcono ukutya ukutya kwasekuseni okulula - i-porridge neyeyi. Imveliso yezilwanyana ifanelekile idliwe ngokuhlwa.
Lungiselela ukutya kwasekuseni
Ilayisi kunye noshizi
Yenza iigremu ezili-100 ze-kottage ushizi 10% enamafutha, kunye nepunipoon eqoshiwe imifuno, kunye neepunipoyi ezi-2 lonke ubisi, ityuwa, i-pepper. Uze ubeke iingxenye ezintathu ezincinci zerayisi.
I-cocktail ye-plums nobisi
Thatha i-100 amagremu ebisi, i-150 grams yeeplums ezivuthiweyo kwaye wongeze iishukela ezi-5 zeshukela, i-sinamoni. Phuma emathanjeni okuhambisa amanzi uze udibanise ijusi. Masihlanganise iJusi kunye nobisi olubilisiwe, yongeza i-sinamoni kunye noshukela.
3. Akufanele kuhanjiswe
Ngaphantsi kwemithetho yesondlo esifanelekileyo ukusuka ekudleni, umntu kufuneka abe nemihlali. Ngethuba lokutya, akudingeki ukuba uphazamiseke ngezinto ezingaphandle, kwaye ukutya kufuneka kuhlolwe. Njengoko ububulumko baseMpuma lithetha, kufuneka ufune iindidi zokutya ezingama-22, uze ulahlekelwe isisindo.
U-Anfisa Chekhova ucebisa oku kulandelayo: indlela efanelekileyo yokunciphisa isisindo kukutya kwaye uzithande. Xa ufuna, kukho, unokufumana into enomnandi, kodwa akudingeki ukuba "u-boo".
UDemi Moore - inkwenkwezi yaseHollywood idla ukutya kokutya kwemifuno, sele sele inika ubisi, inyama, ishukela kwaye ikhetha imifuno kunye neziqhamo ezintsha. Ngenxa yokutya, uDemi Moore ukholelwa ukuba imeko yesikhumba sakhe ilungile kunokuba yayisebuncinaneni bakhe, xa engayikhokheli nayiphi imigaqo yokutya okunempilo.
Indlela enomdla yokukhohlisa isisu sakho, ukuze utyeshe emva kokutya uhlala ixesha elide kunexesha eliqhelekileyo, kufuneka udle iispuni ezimbini zeoli yeoli, imizuzu eyi-10 ngaphambi kokutya.
4. I fiber ngakumbi
I-Fiber yi-fiber yokutya efunyenwe ekutheni izityalo, ayinayo kwaye ayihlaziyiyo.
Ifayibha e-insoluble-efumaneka kwiziqhamo, imifuno, ilayisi, ingqolowa kunye ne-rye bran. Ngokuyisiseko, ziqulethwe kwi-peel, zihluthe emanzini, njenge-sponge kwaye zisuse zonke izinto eziyingozi emzimbeni. Ngaloo ndlela, negalelo ekuhlambulukeni kwendlela yesisu.
I-Soluble - efunyenwe kwiziqhamo, imifuno, iiimbotyi, i-oat bran, iqhelekile i-microstlora yamathumbu.
Ukuze uzive uphilile, kufuneka udle imihla ngemihla ngesigidi se kilogram samajikijolo, izithelo kunye nemifuno. Imifuno kunye neziqhamo zisebenzise iinkqubo zokuvuselela izixhobo, ukukhupha umzimba wokuqhawulwa, uhlambulule umzila wakho wokutya. Bandisa ukwanda komzimba ukulwa nezifo kunye nokwandisa umzimba.
Risotto kwiimifuno - ngokukhonza
Thatha iigremu ezingama-30 zerayisi uze ubilise ngamanzi anetyuwa. 100 amagremu yemifuno kunye neengcambu zinqunywe kwiikhabhi okanye iintlobo, zifakwe kwioli okanye kwesoyile ye-soya, yongeza imifuno engapheliyo ye-parsley, ityuwa yongeza ukunambitha.
Siya kuthulula iqanda, elixutywe nobisi, upheke kwindawo yokuhlamba amanzi okanye ubhaka ehovini.
Ingxenye enye ekugqityiweyo isitya esilungisiwe esine-k3 24 kcal kuphela.
5. Iiprotheni zemvelaphi yezilwanyana kufuneka zibe khona
Intlanzi kunye nenyama - yimithombo ebalulekileyo yeprotheni. Ngomhla umntu kufuneka adle intlanzi ubuncinane i-70 grams, kunye nemveliso yenyama malunga ne-100 grams.
Izidlo zokutya ezilwandle ziyimfuneko ukuze umzimba ukhusele izifo zentliziyo. Ukubetha, intliziyo, ischemic disease, isifo-atherosclerosis sichasene nemvelaphi ye-cholesterol.
Intlanzi iqukethe i-acid acids, ephilisa, inqanda ukutshala kwe-cholesterol kwiindonga zeempahla zethu. Mhlawumbi imfihlelo yokuhlala ixesha elide leJapan kukuba badla ngaphezu kwama-gram e-200 eentlanzi zaselwandle ngosuku.
Steamed Steak
Siza kuhlamba inyama yenkomo kwaye sinqunyulwe kwiinqumfa ezinqamlekileyo kwiimfucu ze-muscle, siya kutshabalala, size senze i-oval steak. Fry ngaphandle kokunqatha kwipani yokucoca, ufefe amanzi amancinci, ityuwa kunye ncinane. Ngaphambi kokukhonza, ufafaze i-parsley etyhiweyo kwaye uyihlobise ngeengcezu zelamula. Ncedisa ngemifuno kunye namazambane.
Kwi-100 gram iqukethe iikhilogram ezingama-132.
Izondlo zithi iiprotheni zinika ingqiqo ye-carbohydrates namafutha. Kwaye kucetyiswa ukuba uqale ukutya kunye neeprotheni zokutya. Umzekelo, ukuba unentlanzi kunye nemifuno yasemini, kufuneka udle intlanzi kuqala, kwaye ke yonke into.
Ikhefu elibhaka ngeapulo
Cococa uze ususe i-cod, ususe umlenze kunye namathambo. Siza kuyiguqula imizuzu engama-30 ebisi, siya kuyomisa kwaye siyityule. Ama-aples ahlambulukileyo kwaye anqunywe kwiinqununu kwaye siya kuzibeka ngeentlanzi. Ukucoca ngeoli ye-soya, bhoca kwi-foil uze ufake efayini imizuzu engama-25.
Ukuloba ngentlanzi akutshiswa, kufuneka ufefe ngamanzi. Ngaphambi kokukhonza, ufafaze ngeparsley. Sebenza ngeetayibilisi ezibilisiweyo kunye nemaladi kwimifuno eluhlaza.
Esikhundleni sekhodi, ungathatha i-bream, pollock, pike, carp. Isitya esilungisiweyo sinee-ki1-kilometer. Ezi zitya zicetyiswa ukuba zibukeke zingenakwenzeka kunye ne-cellulite.
6. Akufanele ulahle isonka
Umthombo omkhulu we-carbohydrate yimveliso yokubhaka. Ngomntu, isantya sokusetyenziswa kwesonka samalanga ama-300 amagremu, kulabo ababandakanyeka kakhulu, abasebenzi abasebenza ngokomzimba, kunye nabo baqhuba umsebenzi weengqondo badinga isinkwa esincinci.
Enyanisweni, abemi baseRashiya badla malunga ne-gramu 400 yesonka ngosuku, ngoxa abemi belizwe laseYurophu badla isiqingatha sininzi. Isonka kwizidlo ezininzi zikhoyo, into eyona nto kukuba ayizange iphekwe kuphela, kodwa yayineminyaka emibili ubudala.
Sandwich ngenyama
Thatha isonka sesonka, esenziwe kwi-wholemeal nge-bran, isasaze nge-teaspoon ye-yogurt, esivela ngasentla sifaka isiqwenga senyosi ebilisiwe kunye ne-50 grams yamakhukhamba kunye netamatato. Ukucoca ngamacube. I-Sandwich senza itiye yokutya.
7. Ekudleni kufuneka kube yi-porridge
Njengeesonka, kufuneka kube ne-porridge, iyimithombo emihle ye-carbohydrates kwaye ihlala kwindawo ehloniphekileyo ekudleni kwethu. Nsuku zonke, abantu kufuneka badle 3 amagremu enqolowa, iparele kunye nama-millet, 8 amagremu elayisi kunye ne-10 gram ye-oats kunye ne-buckwheat.
Ukuze ungapheki ukutya ezimbalwa ngosuku kwaye ungalingani umgangatho oqhelekileyo ngepuni, kuya kulungeleka kusasa ukuba udle iphariji evela kwiindawo ezihlukileyo. Ngaloo ndlela, kuya kunika isidingo somzimba wakho kwi-croup.
Ilayiti yelayisi kunye neerinki
Masithathe iigremu ezingama-250 zerayisi yobisi lwelayisi ezixutywe kunye neengqolowa zengqolowa kunye neerinki.
Kuyimpazamo ukuqwalasela ukuba i-muesli i-calori ephantsi, kuxhomekeke kwindlela yokulungiselela nokubunjwa. Njengomthetho, busiwe ngobusi kunye nesiraphu kwioli yemifuno, eyandisa umxholo wekhalori we-muesli.
Ukuze uzuze, ungcono ukupheka i-oatmeal porridge, kwaye endaweni yezithelo ezomileyo siya kuthatha kwaye sineziqhamo ezintsha. Kufuneka ukwazi ukuba i-apricot iqulethe ii-kilocalories ezingama-18, kwaye kwi-apricots omisiwe sele iqulethe ii-kilocalories ezingama-27.
8. Yidla amanzi amaninzi
Isiselo esiphezulu seekhalori ngamanzi. Ukuba usela 6 okanye 8 iziglasi zamanzi ngosuku, uya kunceda umzimba uhlambe i-toxins eyingozi, kwaye oku kuya kunceda ukuzalisa umzimba wakho ngaphandle kweekhalori. Ukuxhamla kwamanzi aluhlaza kukuba ngokusela amanzi, uyeka ukusela i-calorie ephezulu, iziphuzo ezintle.
Abantu abavame ukubala iikhalori kwiisiphuzo eziphathekayo eziphathekayo, kwaye musa ukuzibandakanya ezi ziphuzo ngokutya ngokutya, kwaye oku kuyimpazamo ephosakeleyo. Izibonelelo zesiselo esininzi solu hlobo lulandelayo: isondlo siyancipha, kwaye ukulinganisela kwamandla kugcinwa kwinqanaba elifanelekileyo. Musa ukukhutshwa ngamanzi amaminerali, iisarti ezikulo, ukugcina amanzi emzimbeni, ukucotha inkqubo yokulahlekelwa ubunzima.
9. Siyilungiselela imihla yethu
Iiveki zithuba elifanelekileyo lokukwazi ukuhlambulula umzimba wethu weexin kunye nokuzalisa izibonelelo zamandla-oku. Sifake imifuno, izithelo kunye namanzi amaminerali ngaphandle kwegesi. Zibekele umsebenzi wokutya imifuno ngokuqhelekileyo kwifom eluhlaza.
Qala ngokusa kwethu ngeentsuku ezi-3 zamanzi afudumele, abilisiwe, faka ii-3 okanye 4 zeetayili okanye i-lemon kuyo. Isiselo esinjalo sinokuhlambulula isibindi.
Kuyo yonke imini, sisele izibane ezi-3 okanye ezine zejusi ezisandul 'ukutshizwa ngokutsha kwimifuno okanye kwiziqhamo. Igazi elimnandi kakhulu lihlanjululwe ngamanzi amaminerali.
10. Khumbula ukuvakalelwa komlinganiselo
Kwondlo olulungileyo lomntu, akukho mveliso ivaliwe, ukuba lukulungele kwaye lukhuselekile kwimpilo. Imveliso ye-Confectionery, itiye, utywala akukaze kuthathwa njengemveliso ekhethekileyo, kodwa imiselwe imigangatho ngokhuseleko.
Ngomhla ungadla ama-gram e-2 amaqabunga ewayi omileyo, 1 gram yekhofi, abaninzi babo banokuyikhulula inkqubo ye-nervous.
I-Confectionery, i-jelly, i-jam, i-honey, i-tshokoleta, i-cookies, iifomese, i-ushukela ayiyi kukulimaza, ukuba uyayigcina imilinganiselo, ke le mveliso kwisixa esipheleleyo ayifanele idlule ama-grams amahlanu ngosuku. Kodwa nje thina sisebenzisa ii-2 okanye eziphindwe kathathu ngaphezulu kweemimiselo ezivumelekileyo. Eyona nto iyona nto iya kuba yindawo yokutshintshela i-berries kunye neziqhamo ezintle.
Ngoku siyazi indlela yokuphila enempilo, ubuhle, ukuvisisana kunye nendlela yokuphila ngendlela enempilo kwaye, ngokuyiqwalasela, siya kuba mnandi kwaye sihle.