Ngokutya okutya okutya okuninzi kuye kwathiwa kwaye kubhaliwe, kodwa kusekho imibuzo emininzi. Siqokelele kakhulu umdla kubo kwaye sakha isikhokelo esincinci: "Ukutya kwelayiti, indlela yokunciphisa umzimba ngaphandle kokulimaza umzimba." Umcimbi odlulileyo wachaza ngokutya kwe- buckwheat . Ngoko, masiqale!
Isidlo seRicy: Ukucoca umzimba kunye nobunzima beMolcular
Ukutya kwilayisi yokulahleka kwesisindo ngenye yeenkqubo ezifanelekileyo zokutya zokulahleka kwesisindo. Ukutya oku kuncedo nakwiinjongo zokwelapha: ekuthintekeni kwezifo zokugaya, isifo sikashukela, izifo zentliziyo, inkqubo ye-genitourinary. Umthamo wekhalori weparisi yerayisi kakhulu kakhulu - i100 grams yemveliso ephekwe emanzini, i-78 kcal kuphela. Ukuba ungeze ibha yeoli i-72% yeoli, iya kuba ngu-111-120 kcal. Isiqingatha sesilinganiso sokutya singama-100-250 amagremu. Ngomhla uya kufumana ama-calorie angu-800. Ngexesha elifanayo, ukulahlekelwa isisindo akusoloko kulambile, akukho sikhalazo esiswini, inhlalakahle iyabonwa.
Le yeyona phalisi ephantsi kakhulu-ye-100 gram yemveliso, kuphela i-1 grams yeenqatha, i-17 gram ye-carbohydrate kunye ne-1.5 gram yeprotheni. Ukongeza, izityalo ziquka uluhlu lwezondlo ezizodwa ezingafumaneki kwezinye izityalo. Sinikeza uludwe olufutshane lwezithako ezinomsebenzi welayisi:
- 12 I-Amino Acids
- IiVithamini zeqela B: B1, B2, B5, B6, B9. I-Thiamin ne-pyridoxine yenza i-50% yeivithamini zeli qela
- Uninzi lwe potassium kunye ne-calcium
- I-Vitamin H, i-vitamin PP
- Vitamin E
- Silicon kunye ne-phosphorus
- Magnesium kunye neklorine
- I-Zinc, i-fluorine, isinyithi
- I-Polyunsaturated kunye ne-monounsaturated fats
- I-Palmitic, i-myristic, i-arachic ne-stearic acids
- Umxholo ophezulu
Ngokuziwayo ebuntwaneni bakwenza ukuba nidle i-rice porridge - lo ngumthombo wendalo yonke into efunekayo ekusebenziseni umsebenzi kunye nokukhula komzimba. I-porridge ipilisi kunceda abadlali ngenxa yemveliso enkulu ye-carbohydrate enzima, eqhutyelwa umsebenzi weentlungu kunye nokubuyisela amandla okugcina kwixesha elihle. Ilayisi iyona mthombo oyintloko wee-carbohydrates ezincinane.
Ukutya kwelayisi kubizwa ngokuba kuhlanjululwa ngenxa yokuba kususa i-fluid excessively, i-toxins kunye ne-distiyo emzimbeni. Umxholo ophezulu we-potassium kwi-croup kuphucula ukukhawuleka kweembrane zeseli, kunye nelayisi, njengeponji, ithatha amanzi angaphezulu. I-Slags ezinokutya okunjalo zifumaneka ngenxa yeefayili zokutya eziqinileyo, apho irayisi ininzi.
Nceda nceda! Ukutya kwelayisi kunemiphumo ecaleni: Ukusebenzisa ixesha elide le-porridge kuphazamisa ukuqhaqhaqhaqhaqha, ukuqhaqhaqhayisa, iintlungu ezinzima. Ukuze ugweme oku, ungadli iintsuku ezingama-7.
Ukutya kwerayisi ye-classic iintsuku ezi-7: imenyu
Masithathe umzekelo weklasi wokutya kweentsuku ezi-7 kunye nomsila omhlophe wendabuko. Kufuneka uthathe ukhangelelwano olujikelezayo okanye obolongo. I-croup yahlutha ayifanelekanga.
Ingundoqo yesondlo ilula: ekuseni, ntambama nakusihlwa udle ilayisi. Kuba utshintsho lubandakanya iziqhamo nemifuno. Qiniseka ukuba uphuze imini 2 ilitha yamanzi aphuma kumanzi, i-herbal okanye i-green tea ngaphandle kweshukela. Akukho zimbiwa ze-carbonated kunye neermonades!
Izifuzo ezi-7 zokutya ngelayisi:
- 100 grams of porridge ngaphandle kwetyuwa kunye nedayisi yebhotela, i-apple enomnandi kunye nomuncu, itiye yemifuno
- I-1100 g ye-porridge ene-teaspoon yobusi, i-orange, itiye yemifuno
- I-1100 g yobisi lwebisi ne-bhotela 5 g, i-tangerine / isiqingatha se-orange, itiye eluhlaza
- I-1100 g ipergori ene-soy sauce 2/3 tsp, i-bananas, i-yogurt okanye i-kefir 200 ml (unokubetha ibhanana nge yogurt, wongeze isinamon, i-vanilla uze ufumane i-smoothie ekuseni)
- 1100 amagremu okutya okomabini kunye neentlobo zeebhilikiti ezomileyo, isambatho sesonka kunye nobusi kunye netiyi ngaphandle kokushukela
- I-1100 g ye-porridge ngaphandle kwetyuwa kunye nama-apula kunye ne-apula, i-sandwich ne-bhotela, itiye yemifuno
- I-1100 g ye-porridge emanzini aneeperi kunye ne-tangerines, ijusi ye-apula 200 ml
Izidlo ezili-7 zokutya ilayisi:
- 200 ml umhluzi wenkukhu ngaphandle kwesikhumba kunye nompompo omnyama, kodwa ungenalo ityuwa; 100 grams of porridge kunye nemifuno yesibini
- Isobho sokukhanya esivela kumxube wemifuno kunye nepunipoon ukhilimu omuncu 15%, 100 g ye-porridge emanzini ngemifuno
- I-cutlets yelayisi kunye nenkukhu ekhuniweyo, inyama ye-tomato, ikhukhamba kunye neoli yemifuno kunye nejisi lemon
- 150 grams of porridge kunye 150 grams yemifuno emitsha
- 100 amagremu we-porridge, i-100 gram yeentlanzi ezibilisiwe, i-tomato enkulu
Ukutya kwelayisi, imenyu yokutya
Lungiselela ukukhonzwa kwesikhala uze ufefe ngemifuno yesibini. I-dessert - yogurt yendalo ngaphandle kwezibonelelo. Okanye unokuthatha ukhetho lwamamenyu okutya kwasekuseni, ngaphandle nje kokubandakanya isonka kunye nesonka.
Ukutya okungxamisekileyo irayisi iintsuku ezi-3: imenyu kunye nesicwangciso samandla
Ukutya ukulahleka kwesisindo esisisigxina ukuya kwi-3 kg iintsuku ezi-3 kufuna ukunyamezela kwengqondo, njengoko udla ilayisi elingenasiphelo ngexesha elide alilula. Ngolunye usuku ukutya okuninzi basebenzisa njengosuku lokuzila ukudla.
Ukutya ukutya kwerayisi iintsuku ezi-3:
- Ukupheka imizuzu engama-15 ukuya kwe-20 ukuya kwi-200 iigremu zeesitya kumanzi angagqitywanga. I-porridge ebangelwayo ihlukaniswe ngamaqhekeza angama-4-6 (ngokugqibeleleyo ama-5) kwaye idliwe kunye nexesha eli-3 iiyure.
- Ukutya kwasekuseni nokutya, kongeza itiye ye-herbal okanye ye-ginger nge-teaspoon yobusi ukuze uzalise i-glucose. Yidla umthamo wamavithamini ngesimo seziqhamo: i-orange, i-apula, i-kiwi, i-ikhadon, ipinapayi, ipayipi, i-plums, i-apricots. Ngama-200-300 amagremu yonke imihla.
- Ngesidlo sasemini, pheke imifuno: izaqathe, iimbotyi, i-beet, i-broccoli. Yidla usuku lwama-300-350 amagremu naluphi na ukutya emva kwesidlo sakusihlwa
- Phuza iilitha ezingama-2 zamanzi ngosuku (amanzi, iitars kunye ne-green teas ngaphandle kweshukela). Awuzalisekisi le meko, uyayichitha isalathisi samanzi emzimbeni kwaye uyakhokelela ngokungaqondakali umzimba ukuba ungcolise amanzi, kuba irayisi iyona nto ingcono kakhulu kumanzi omzimba.
- Abafundi bezaziso baxeliswa ukuba baphuze imizuzu eyi-15 ngaphambi kokutya kwaye emva kwe-20-30 emva koko, ukuze i-croup igule kakuhle esiswini.
Izondlo zicebisa ukusela ngokukhawuleza ngemini yobusi kunye namanzi enamori amavithamini. I-1 iglasi yamanzi atshisayo (AKUMI KIND) 1 tsp. Ubusi omanzi kunye no-1-2 tsp. ijusi lemon.
Ukutya kwelayisi: ingxelo evela kubafundi bethu
Abafundi be-Allwomen bathi kuyinto engokoqobo ukulahlekelwa iikhilogram ezili-10 ngeveki kunye nokutya kwelayisi, ukuba unamathela kwimenyu yokutya engama-7 kunye neekhilogram ezi-3, uhambela kwimenyu yeentsuku ezi-3 zerayisi.
I-tip yangempela yomfundi nguTatiana, 54, isazi sezingane
Isisindo esithinteleyo emva kokuphuka komlenze bekuyi-15 kg ngenxa yokuphila kwimizuzu eyi-8. Intombi yam inikezela ukuzama ukutya kwerayisi iintsuku ezi-7. Nangona ubudala, ndilahlekelwa yi-8 kg nge-100 gram ngeveki. Andizange ndikholelwe kule miphumo kwaye ndifuna ukuyeka usuku lokuqala lokutya, kodwa kusasa, xa ndifika esikalini, ndabona i-gram ayi-700 iigram kwaye ndagqiba ekubeni ndiqhubeke. Amantombazana, ukutya kwerayisi kuyindlela engokoqobo kunye engenakulimala yokunciphisa umzimba! Ndiziva kakuhle, isisu sam senzakalisa, inwele zam ziwa. Emva kokuphelelwa kweentsuku ezi-7, ukutya okunqunywe kwi-vitamin complex. Yaye ke inamanani: isisindo emva kokulahleka kwesisindo - 61 kg 900 amagremu! Ndangena kwiincindi zam intandokazi kunye neengubo!