Ukuba kusetshenziswe ilayisi yokutya, i-excretion ye slag iqinisekisiwe. Emva koko, isidima serayisi kukuba le ngqolowa icebile kwifiber. Kwesisu, iqhuma, kwaye ihambahamba emathunjini, ibamba njenge-sponge slag emzimbeni. Enye inzuzo yerayisi - ibonisa umswakama ongaphezulu. Ngexesha elifanayo kunomsoco, unako ukulawula inani elincinane lokusanhlamvu. Ilayisi inotye kwi potassium kunye ne-calcium, ngoko, isekela inkqubo ye-cardiovascular system. Ilawula ukulinganisela kwe-phosphorus-magnesium emzimbeni.
Abanye abantu bayalila ukuba ukutya kwerayisi akuncedi. Oku kwenzeka ukuba badla irayisi emhlophe. Inyaniso kukuba iphosiweyo - zonke izityeyile eziqulethwe kwi-peel zihlanjululwe kuyo. Ngenxa yoko, kusekho umtya ococekileyo, kodwa ococekileyo, oqukethe i-carbohydrates. I-caloric ingakumbi kwaye ingaboniyo irayisi yokupheka ngokukhawuleza.
Ukugqithiswa kwe-slag kwenzeka kuphela xa kusetyenziswa irayisi enobumba obunobuncwane, kwaye ayinakutywa. Ngaphambili, loo riyisi yayinzima ukuyithenga. Kodwa namhlanje ithengwa kuyo nayiphi na ivenkile enkulu. Ubumnandi bokutya kwerayisi kukuba akufuneki iintshukumo zemizuzu emibini kunye nezithintelo eziqinileyo. Umqathango kuphela - ukusela ukuya kwiililitha ezimbini zamanzi, ukwenzela ukuba ungangcolisi umzimba. Kwakhona ufuna ukususa ityuwa isikhashana. Ityuwa igcina amanzi kwiiseli, kwaye sifuna kuphela umphumo ochaseneyo - ukususwa kwawo kwiindawo ezinxuwa.
NgoMvulo
Ukutya kwasekuseni: iipilisi eziyi-3-5 zepilisi yeerisi engaphumelekanga. Unokupheka ngobisi obuncinane. Kwi-bite - i-apula.
Isidlo sasekuseni sesibini: isangweji esinezonkwa kunye nenqama yeh ham. Itiyi ye-Herbal okanye i-100 ml yobisi (ubisi obumhlophe).
Ukutya: isobho se-50 gram yelayisi, i-100 grams yemifuno kunye ne-100 grams yenyosi yenyosi. Ukugcina amavithamini, ukupheka okungaphantsi kwemizuzu engama-20. Ukucoca ngamacube.
Ngomso emva kwintambama: i- rice bread with tomato kunye ne-fat-fat fat-fat (10 g).
Ukutya isidlo: iigremu ezingama-50 zeerisi ezibilisiweyo ezixutywe kunye neesiphule kunye neidiliya. Phala i-juiciness 100 ml ye-serum.
Lwe sibini
Ukutya kwasekuseni: isaladi yesithelo kwi-kiwi, i-100 g yeinaninku, ibhanana, iibini zeedrafruit. Ezinye izityalo kunye namajikijolo aya kwenza. Ukuhlobisa igramu ezili-100 zerhasi.
Isidlo sakusasa sesibini: isonka sezonka zesinkwa, iqabunga le-lettuce kunye ne-50 g ye-ityhuna.
Ukutya: 50 amagremu eepilisi yerayisi. Njengexesha lokupheka, gazinga kwioli ye-rapese 1 anyanisi, yongeza umhluzi wemifuno kunye ne-broccoli. Sivumela ukuba sihlale emihlanu imizuzu ngomlilo ocothayo.
Ngomso wesantya: isonka sesonka kunye nembewu yamathanga kunye ne-curd cheese (30 g) kunye nemifuno.
Ukutya isidlo: 5 tbsp. Iiponji ze-okhilimu ezixutywe kunye neepuniwe ezi-5 zewayini elimhlophe kunye nalesi sitshulu sitshisa 200 g zolwandle .30 igrisi yerayisi ebomvu ngokuhlobisa.
NgoLwesithathu
Imfesi yeSidlo sasekuseni: ufefe ubisi lweerisi ngeeplakisi kwaye uxube kunye neengxenye zepeyapi.
Isidlo sasekuseni sesibini: isonka selayisi kunye neqanda elibisiweyo, i-tomato kunye ne-lettuce, i-1 grapefruit.
Ixesha lesidlo: i -oli kwi-oyile yemifuno 50 g yee-green peas kunye no-anyanisi. Hlanganisa ne-100 grams yerhasi. Phula ngesityi esisikiweyo kunye ne-parsley.
Ngomso wesantya: isanti kunye nesicebe yentlanzi. Isaladi kunye namakhambi (100 g), egqoke ngeoli yeoli.
Ukutya isidlo: 50 amagremu elayisi, iiplani 2 i-tangerines, i-50 gram ye-shrimp (unokwenza izikhonkwane). Njenge-sauce, xuba i-oyile ye-oyile e-rapese nge-spoonful ye-aple cider iviniga kunye ne-half-spoonful ofardard.
NgoLwesine
Ukutya kwasekuseni: ubilise igrisi ezili-100 zerayisi ebomvu, zixutywe negramu ezili-100 zeemifuno. Njengomthombo weprotheni-30 grams we-fat fat-fat okanye i-100 g yebele yenkukhu ebilisiwe.
Isidlo sasekuseni sesibini: i- herbal tea ngaphandle kweshukela kunye nesonka sezonkwa zesinkwa kunye ne-Adyghe ushizi.
Ukutya: ubilise ama-40 amagremu elayisi kunye ne-pinch of turmeric. I-Saladi - iinqununu ze-orange, utamatato kunye no-onion eluhlaza ukunambitha. Senza ukuzaliswa kwindebe yesiqingatha yegour kunye nejisi lemon. Ukucoca ngamacube.
Ngomso wamaswidi: isitwich nge-lettuce, isahlulo sesantato kunye nesiqingatha seqanda elibilisiweyo. Isonka selayisi kunye ne-cottage cheese kunye ne-watercress eqoshiwe.
Ukutya isidlo: 100 amagremu e-rice ubisi, i-50 g yezithelo ezomileyo (amakhiwane, ama-apricot omisiwe, iifomune, ii-apula, iimboyi). Hlanganisa ne-porridge, bhoxa itanki kwiluyile uze ugxininise imizuzu eyi-15.
NgoLwesihlanu
Imfesi yeSidlo sasekuseni: uthathe iziqwenga 150 g yamathanga, efakwe epanini yokupanda, yongeza i-apula, i-50 gram yelayisi kunye ne-stew. Ixesha kunye ne-spoon yobusi kunye ne-pinch ye-sinamon.
Isidlo sasekuseni sesibini: isantiwich ene-bran kunye neceke yeentlanzi ezimhlophe.
Ixesha lesidlo: nqakra i-anyanisi, 2 utamatisi kunye ne-1 zucchini encinane. Sivuma kwioli ehlaziyiweyo, uthele emsizeni wemifuno uze ungeze 50 g welayisi. Sipheka imizuzu eyi-10. Ngokwahlukileyo, lungiselela i-150 grams yekhowudi.
Ngomso wamaswidi: isantiwich eneglasi yelisi ye-orange.
Ukutya okudliwayo: sinciphisa izikhwebu zeetamatisi ezimbini kwaye sithatha inyama. Hlanganisa irayisi ebilisiwe nge ham ecoliweyo kunye anyanisi othosiweyo. Sifaka utamatisi, sifafaze ioli kunye ne-180 degrees bake ehovini imizuzu engama-20.
NgoMgqibelo
Ukutya kwasekuseni: eyona nto ithandwa kakhulu apha ngasentla.
Isidlo sasekuseni sesibini: i- milkshake kunye neziqhamo zeziqhamo kunye neqhekeza lesonka selayisi.
Ixesha lesidlo: uthathe iikhabhi ezili-150 iigrama zegusha eliphilileyo kunye nepilisi elimnandi. Ibhubhu kunye neengcongolo ezincinane zucchini. Konke oku kuluhlu lwe-skewers kwaye kufakwa kwi-grill. Ekubeni umsebenzi wethu - ukususwa kweemveliso zerkunkuma, i-rice porridge esuka kwirayisi ebomvu iyimfuneko.
I-Snack: ijusi yetamatato, ibhokhwe ye-ngqolowa ene-cutlet encinci esuka kwesoya encinci.
Ukutya isidlo: 50 g yelayisi ebilisiwe kwimhluzi yemifuno. Yongeza i-spoonful yee-peas ezihlaza kunye neerinki ezili-15 ngaphambi kokuba ufumane ukufumaneka. Hlaba isiqingatha sepilisi ye-chili kunye nehafu-bulb. Ukucoca nge-soy sauce uze wongeze i-ginger ekhishwe kwi-tip yeela. Hlanganisa irayisi kunye nemifuno. Fry 2-3 i-shrimps uze wenze isitya esilungileyo, esityhidiwe ngamacube.
NgeCawa
Ukutya kwasekuseni: I- 100 g ye-cereal kunye neeric flakes ethululela i-150 ml ye-yogurt ngaphandle kweshukela.
Isidlo sasekuseni sesibini: isonka selayisi kunye neqanda elibilisiweyo, i-1 grapefruit, isahluko se-tomato kunye ne-lettuce iqabunga.
Ukutya: ubilise 40 amagremu elayisi. Hlanganisa neengcezu ze-kiwi, i-apple yesiqingatha kunye neengcezu ezimbini zeinanpha. iipuni ze-yogurt zokugqoka i-curry. Konke oku kwongezwa kwisaladi yomsila. Njengokutya, gcwalisa intsasa yenkukhu okanye ucezu lwenkukhu (30 g).
Ngomso wamaswidi: i- sandwich eneentsundu kunye ne-30 g ye-curd cheese.
Ukutya isidlo: uthathe isiqingatha se-apula, isiqingatha se-sweet pepper, 1 sausage uze udibanise ne-40 g yelayisi ebilisiwe. Isitya sisigcwele i-yoghurt, faka i-sauce encinane yeTabsco uze ufefe ngemifuno.
Ukutya kwelayisi ekukhutshweni kweetekisi kwenzelwe iiveki ezimbini. Ukuze ugcine iziphumo eziphunyeziweyo, kwixesha elizayo, kanye ngeveki, unokuzilungiselela usuku olulodwa lweerayisi.