Ngoku kuphuhliswe ezininzi iinkqubo zokutya okunomsoco, ezithembisa ukulahleka kwesisindo kwiintsuku ezimbalwa nje. Ngokuqhelekileyo zisekelwe kukusetyenziswa kwentlanzi, i-salads kwimifuno eyahlukeneyo kunye nenyama ephantsi. Kulo lokutya, abaculi bezilwanyana batusa ukuba baphuze zonke iintlobo zokuxhaswa kunye neengxube zeivithamini kunye nezamaminerali, okuyimfuneko yokugcina ubuhle bexesha elide kunye nempilo. Ngezantsi siza kubhala uluhlu lweemveliso eziqinisekisiwe ukuncedisa ukunciphisa ubunzima, ubuncinane, ii-3 kilogram ngeentsuku ezintathu. Emva kokuba ube neentsuku ezintathu zokutya, ungaphinda utshintshe kwisondlo esiqhelekileyo. Kubalulekile ukuba uqaphele ukuba ukutya okuqhelekileyo, nangona kunjalo, kubonisa ukuba ukulungiswa kwemodareyitha kunye nokulungelelanisa kwisondlo.
Ngokuqinisekileyo, kufuneka sikhumbule ukuba kwiintsuku ezintathu ukutya kuya kunceda ukunciphisa ubunzima, kuphela ukususa amanzi amaninzi emzimbeni. Ngaphezu koko, ukutya okunjalo kunokuthathwa njengokunciphisa umthamo wesisu, ukuba usetyenziselwa ukutya okuninzi phambi kokutya.
Kodwa ukuba "ukutya okukhawulezayo" kukuthembisa ukukhawulezisa imetabolism, oko akufanele kukholwe. Ukuba unikwe ukutya kunye nomxholo ophantsi kakhulu wekhalori, ngoko ubeka umzimba kwisimo sokutshatyalaliswa. Oku kunokukhokelela ekubeni ngokukhawuleza ukutya kuphelile, umzimba uzakuzama ukugcina amaninzi amaninzi, ngokuthethileyo, ukulungiselela imvula. Kungenxa yoko, ukuba uthe wagqiba ngesidlo se-calorie ephantsi, ngoko awufanele unamathele ngaphezu kweentsuku ezintathu. Yaye xa ushiya inkqubo yokutya, ugweme ukutya ngokutya kunye nezinye izinto ezigqithiseleyo kwimenyu, i-metabolism ingakhuthazwa ngumxinzelelo. Ukhetho olufanelekileyo lokulawula ubunzima ludibaniso lokumodareyitha kwondlo kunye nokuzilolonga. Le yindlela ephela yokufumana umphumo ohlala njalo kunye othembekileyo.
Ukutya okuvela kwinqanaba elithi "ukukhawuleza" kulungile kuphela kwiimeko ezithile, xa ufuna ukunciphisa umzimba ngokukhawuleza, kunye nokutya okukhawulezayo ekulahlekeni kwesisindo yithuba lokugqibela. Kodwa akudingeki ukuba baphathwe kakubi. Emva kokugqitywa kokutya okuqinileyo, unokuphepha isethi entsha yeekhilogram, usebenzise, umzekelo, kwindlela yokutya yesondlo esincinci kwaye ukhokelwa yiingcebiso zabasondli. Kufuneka ukuba ukhethe ezo zixhobo zamandla ezifanele kuphela umzimba wakho. Ezi zondlo azihambisani noluhlu "lukhuni", alugcini ngokukhawuleza umxholo wekhalori wokutya kunye nobungakanani bawo.
Ukuba ugqiba ngokutya okukhawulezayo ukusuka kwinqanaba elithi "kanzima", okuya kunciphisa ubunzima bakho kwiimeko eziphuthumayo, ngoko nayiphi na imeko, kufuneka uxoxe nodokotela kwaye uphulaphule icebiso lakhe. Kufuneka kukhunjulwe ukuba ukutya okuthethileyo kunqatshelwe ngokucacileyo kubamama abancinci, kunye nokuhlambalaza kunye nabafazi abakhulelweyo. Kufuneka kuthiwe ukuba ukutya okuncinci kweekhalori kuma-700 okanye iikhalori ezili-1000 kuphazamisa impilo yabo bahlushwa yi-cholelithiasis okanye izilonda zesifo somzimba, imithambo yegazi kunye nentliziyo.
Ukutya iintsuku ezi-3 ukulahleka kwesisindo
Kufuneka kuqatshelwe ukuba kule mihla emithathu kuyimfuneko ukushiya ngokupheleleyo ityuwa notyuwa.
Option
Ngosuku lokuqala kusasa siphuza ikhofi okanye itiye, sidle isigamu sesithelo segrisi kunye nesinyosi nge-spoonful yebhathane. Ukutya sakulungiselela i-toast, i-saladi eluhlaza, itiye okanye ikhofi. Ngokuhlwa, njengesidlo sakusihlwa, yidla i-200 gram yeeqathe okanye iimbotyi (eluhlaza), inyama encinci (ebilisiwe), i-apula kunye ne-cottage cheese (100 grams).
Kwikusasa ngosuku lwesibini sidla iqanda elibilisiweyo, ibhanana, i-cracker, siphuza ikhofi okanye itiye. Ngemva kwemini sidla amagremu angama-200 e-cottage shiese, enokuthi ithatyathelwe indawo, ngendlela, kunye ne-tuna, isaladi kunye nabaqholi (6 ama-pcs.) I-tea okanye ikhofi. Ukutya, sidla iidroti okanye i-broccoli, i-sausage ezimbalwa, i-banana-half-banana kunye nokusela indebe ye-yogurt.
Ngomhla wesithathu ekuseni sidla i-apula (i-piece 1), i-100 gram yeeshizi (cheddar), i-crackers (ama-5 ama-pcs.), Siphuza itiye eluhlaza okanye ikhofi ngaphandle kwezongezo. Ngesidlo sasemini, ungadla isilwanyana esinesibindi, iqanda elibi kakhulu, isaladi imifuno kwaye uphuze yonke itiye okanye ikhofi. Ukutya okudliwayo kuya kuba nama-200 amagremu eklabishi (umbala), onokuthi ithathelwe indawo ngeeqathi. Sidla i-100 amagremu weThuna ngokuhlwa kwaye ngokuqinisekileyo naluphi na isiqhamo esinomxholo oshukela ophantsi kunye ne-100 grams ye-cottage cheese.
Ikhetho ezimbini zokunciphisa kanzima
- Yafutshane. Isiqingatha sentyatyambo, i-egg ebilisiwe ebilisiwe, indebe yetiyi.
- Breakfast Breakfast 2. Emva kweeyure ezintathu sidla 150 grams of curd, enye utamatisi, siphuza itiye.
- Isidlo. Emva kweeyure ezintathu emva kokuba sidle kwakhona umlinganiselo ofanayo we-cottage ushizi, silungiselela isaladi eluhlaza kwaye sihlambe yonke into itiye.
- Kuze kube ngentsasa olulandelayo, ungaphuza kuphela ukusela okucokisekileyo kunye namanzi amaminerali.
Kufuneka kuqatshelwe ukuba, ukuhambelana naluphi na uhlobo oluthile lokutya, kuyimfuneko ukusela amanzi ahlanjululwe kuyo yonke imihla yokutya.