Ayikwazi ukucinga ubomi ngaphandle kwenyama, intlanzi kunye nemifuno? Emva koko ukutya oku-athomu kukuphelele! Ngombulelo kwimenyu ecacileyo kunye neendlela ezahlukeneyo zokupheka kweveki, ukutya akuyithandi, kwaye ngeveki awukwazi ukutya ngendlela eyahlukileyo. Ukutya kwe-athomu akukhona nje ukunciphisa ubunzima, yindlela entsha yobomi.
Iziphumo zalabo abalahlekelwa isisindo ziyabonakalisa: kwiveki enye ithatha u-5 kg ubukhulu, kwaye i-kg ukuya kwe-10 kg. Ngelo xesha, ukutya akunciphisi inani lokutya, kwaye umzimba ufumana inani elipheleleyo lamavithamini kunye nezinto ezincedo.
Kuya kubonakala, njani unokulahlekelwa isisindo ngokutya ukutya okuninzi njengoko ufuna? Kodwa, zigwebe ngokwakho, ngaba uya kuziqonda iikhilogram yenkomo yenkomo okanye inkukhu yonke inkulu? Akunjalo. Uya kuhluthwa njengebhalothi, kwaye ubunzima besisu ngeke kuphumle kuze kube sebusuku. Kutheni uhlekwa yinto enjalo, ukuba inkukhu enye inokudliwa kwiincinci ezincinane kulo lonke usuku. Ewe, ngokuqinisekileyo awuyi kudla imifuno.
Ukutya kwe-Atom: imenyu kunye nemithetho yokutya
Ngoko ke, siqale ngokubaluleke kakhulu: imenyu yesondlo se-athomu iquka ukutshintshela ukuguqula imihla ngemihla.
- Imifuno kunye nosuku lwesiqhamo: ukhukhamba, utamatisi, umbala / iPeking / iklabishi, i-broccoli, i-zucchini, isitshalo seqanda. Imifuno emitsha kunye eyomileyo, izaqathe, iibhotsi, i-anyanisi, i-bell pepper. Iintlobo, yidla yonke into ngaphandle kwamabhanana kunye neidiliya (ezingapheli rhoqo 1-2 ngeveki).
- Usuku lweprotheyini: intlanzi ephilileyo, inkukhu, inyama yenkomo, ingulube, i-turkey, umvundla. Amaqanda inkukhu kunye nezigwaca, iimveliso zobisi ezinomuncu, i-cheese nzima.
Ukuphelisa ngokupheleleyo iifatate, ushukela (unokonwaba kunye nobumnandi), iimveliso zokubhaka.
I-Porridge efakwe kwiintsuku zemifuno kuphela emva kweveki ezimbini "ehleli" ekudleni.
Ngomhla wemifuno, siphuza i-green and herbs teas, mhlawumbi ngaphandle kwembala kunye neflegi. Nika ingqalelo ekhethekileyo kwi-tea ye-ginger - iqhuma i-metabolism. Ngeentsuku zeprotheni, siphuza itiye emnyama kunye nekhofi ngobisi. Njalo imini siphuza ubuncinane i-2 litres zamanzi-kubalo kukho i-tea kunye namanzi acocekileyo.
Kwaye umyalelo wokugqibela: ungaxubeki iintsuku! Awunakuyidla isiqwenga semini kwimihla yemifuno kunye nenye indlela. Oku kuyintloko, kunye neziphumo zesidlo se-athomu.
Imenyu yemihla ngemihla yesondlo se-athomu
Sakha icebo lesondlo sesondlo kwi-carbohydrate kunye neentsuku zeprotheni, ezona zilungele umntu ngamnye.
Imifuno (i-carbohydrate):
- Ukutya kwasekuseni: izithelo ze-smoothie kwiisero okanye ngamanzi ngobusi, imifuno kunye nesaladi yesithelo;
- Isidlo sakusihlwa: utywala imifuno okanye umququ ngaphandle kwamazambane, isaladi eneengubo zokugqoka. Okanye i-borsch ngaphandle kwamazambane kunye nenyama;
- Isidlo: i-berberry-fruit jelly, vinaigrette ngaphandle kwamazambane.
Ukutya okutyiwayo, yidla iipulo, iipereyi, amajikijolo. Lungisa iidyuli ngaphandle komgubo osuselwa kwi-oatmeal.
Iprotheni:
- Ukutya kwasekuseni: i-fat-cottage cheese ephantsi, amaqanda ama-2 amaqanda atyhidiweyo, itiye nobisi;
- Ukutya: inyama / inhlanzi kunoma yimuphi uhlobo;
- Ukutya isidlo: iglasi ye yogurt okanye i-kefir kunye ne-omelette, intlanzi yeentlanzi.
Phakathi kokutya okuyisiseko kucetyiswa ukuba uphuze ikhofi nobisi, ubisi obisiweyo obisiweyo. Yenza ama-saladi eeprotheni kwibele le-inkukhu, ushizi, amaqanda kunye ne-ukhilimu omuncu.
Akudingeki ukuba udle isiqwenga sonke semfuyo okanye enye imifuno, udibene kunye kunye nokwenza izinto eziphambili zokutya!
Ukupheka okumnandi ngeveki yokutya kwe-athomu
Masenze unwabe kunye neendlela zokupheka ngeesaladi ezilula kunye neeprotheni izitya, ngoko akufanele uchithe ixesha kwiincwadi zokupheka.
Ubumnandi beetroot, iresiphi ngesithombe
Iibhotile ezibilisiwe kunye ne-apple enkulu ende kufuneka ihlahlwe kwi-grater enkulu. Yongeza kubo amadiliya, ama-lobul of mandarin okanye i-orange. Iityuwa, ipepper kunye nexesha kunye neoli yendalo. Isabelo!
Umxube wefuno, iresiphi kunye nesithombe
I-Kvasshenuyu okanye iklabishi eluhlaza exutywe kunye neetatayi, isithombo, ummbila, ukhukhamba, i-lemon, ipolisi yaseBulgaria kwaye igcwaliswe ngeoli yeoli. Umthwalo omkhulu wamavithamini!
Isaladi yemfudumalo ebomvu, iresiphi kunye nesithombe
Siyinqumle ngamacube e-zucchini, ikhukhamba, i-tomato, i-pepper e-sweet. Imijikelezo yeeqathi kunye namakhowe. Gcwalisa imifuno kwipani yokucoca ngokufudumala phantsi kwesiqhekeza uze ubeke umlilo ocothayo. Ngenxa yeentshisi akufuneki ukuba ungeze amanzi. Emva kwemizuzu eyi-10 isaladi ikulungele ngokupheleleyo. Yongeza imifino okanye iziqholo uze usebenze!
Isifuba se-Chicken kunye noshizi, iresiphi kunye nesithombe
Sika isifuba senkukhu phakathi ukuze i-niche yozaliso ibunjwe. Sika i-cheese elukhuni ibe ngamacube, amaqanda. Siqala isifuba ngomxube kwaye songeza isiqhekeza sebhotela. Sithumela kwihovini imizuzu eyi-15-20 de ikulungele. Ngaphambi kokukhonza, manzi i-sauce enomdli kamnandi kunye neerisi.
I-omelette ye-Cottage ushizi, iresiphi kunye nesithombe
Amaqanda a-2 kunye neepuni ezintathu ze-kottage ushizi ezixutywe nobisi kunye nekhasi elilodwa lokhilimu omuncu. Yongeza ityuwa, iziqholo, umhlaba wepilisi uze uthule epanini yokupanda. Fry phezu kobushushu obuncinane phantsi kwesiqhekeza. Ukuba unqwenela, yongeza inqatha yenkukhu.
Ngeemenyu ezihlukahlukeneyo kunye neendlela zokupheka, i-atomic yokutya ayiyi kutyhafisa. Ukuphononongwa okubanzi kunye neefoto zalabo abalahlekelwa isisindo baqinisekisa le nyaniso.