Ziluncedo kwaye zifikeleleka, ngakumbi ehlobo. Ukongezelela, unganakucamngca kwaye uyamnandi - uyavuma! Emva kwakho konke, ukutya imifuno nokuhamba imihla ngemihla ukuqeqeshwa okunzima kukuba izulu nomhlaba!
Kungcono ukuqala ukutya okunjalo kwimifuno yemifuno, kuba ayinakucacisa kuphela ukutya kwaye iya kuba mnandi, kodwa ayiyi kuba yindleko. Ubungakanani bemizuzu yokutya yemifuno ephumelelayo yinyanga, kodwa ukuba uyidla yonke imihla ngexabiso elaneleyo le-carbohydrate kunye neprotheni, ngoko kutya kunokunweba kwaye kude - yonke into iya kuxhomekeka kwiminqweno yakho yokulahla iikhilogram ezingaphezulu. Enye into ebalulekileyo yolu kutya kukuba, nokuba nabo bajwayele ukutya inyama, akuyi kuba yinto engabonakaliyo, kuba ukutya ukutya kwemifuno kuphelisa ngokupheleleyo ukutya kunye nokuzalisa isisu kunye nazo zonke iintlobo zamavithamini kunye neemaminerali. Unokukhetha kwakhona uhlobo lokutya: okanye i-mono-yokutya - usebenzisa enye yemifuno, okanye udle izitya kwiintlobo ezininzi zemifuno.
Abaninzi bokutya banokuqinisekisa ukuba ukutya okuninzi kunesifo sokulahlekelwa kwesisindo kukutya okusekelwe kwimveliso enjengeenqholi ezintsha, ubhontshisi, ukhukhamba, ithanga, i-lettuce, imifuno kunye namazambane. Kodwa izinga lokusetyenziswa kwansuku zonke le mveliso akufanele lidlulele kuma-1.5 kilogram. Unako ukongeza ubisi, u-kefir, i-yoghurt kunye nesonka sesonka. Ukuba uyaqhawula kwaye uqale ukutya ukutya kwama-biscuits akho ozithandayo ngenxa yezihlunu - ngoko ke inzuzo yonke yokutya iya kuba yinto engeyiyo, siyalumkisa ngokukhawuleza. Yaye ukusuka ekusebenzeni ngokufanelekileyo kuya kuba yithuba elingenamsebenzi ngokupheleleyo elichithwe ngokulahlekelwa ubunzima, okwenziwe.
Umhla wokuqala : isobho leklabishi, isiqhamo, isixa esincinci sobisi okanye i-yogurt (ukuya kuma-200 ml), ikhofi okanye itiye, kodwa ngaphandle kweshukela.
Usuku lwesibini : isobho leklabishi, nayiphi na imifuno emitsha okanye ekhutshwe ngaphandle kwemingcele, i-teaspoon ye-calorie e-calorie ephantsi, ungabhaka 1 iitatata, itiye okanye ikhofi ngaphandle kweshukela.
Usuku lwesithathu : isobho leklabishi, iziqhamo kunye nemifuno engapheliyo, ubisi olunobisi okanye i-yogurt (ukuya ku-250 ml), itiye okanye ikhofi.
Usuku lwesine : isobho leklabishi, iibhanana (ukuya kumaqhekeza angama-5-6), iiglasi eziyi-7-8 zobisi.
Usuku lwesihlanu : isobho leklabishi, utamatisi (ukuya kumaqhekeza ama-5-6), inani elingenamkhawulo weentlanzi okanye inyama yenkukhu, ubisi okanye i-yogurt (ukuya kuma-250 ml), isiphunga, i-teyi okanye ikhofi.
Ngomhla wesithandathu : yonke into eyayiyimini yangaphambili.
Ngomhla weshumi : isobho seklabishi, iziqhamo kunye nemifuno ngaphandle kwemithintelo, i-sauce ephantsi kweekhalori, ubisi okanye i-yogurt (ukuya kuma-200 ml), itiye okanye ikhofi.
Ngoku ungenza isiqiniseko sokuthi oku kudla akubi kangangoko kunokwenzeka. Ingundoqo yokutya okunjalo ayikutya ukutya, kodwa ukutya okulungileyo. Ngaloo ndlela, ungamangalisi ukuba ulahlekelwe isisindo kunye nokutya - oku kukutya kwemifuno, nangona kubonakala kungenabulungisa kunye nokukhanya, enye yeyona ndlela iphumelele kumzabalazo wokulahleka kwesisindo. Kubonakala ngathi uya kuyanzela ukushiya ukutya okuninzi okuthandayo: kumnandi, kumnqatha, inyama okanye intlanzi, kodwa kholwani mna, oku kukutya okunyamezelekileyo xa kuthelekiswa nabanye, okuya kukunika ubuncinane buncwane. Sekunjalo kukuba ungekho ngokupheleleyo ekukhetheni izinga lemihla ngemihla, iziqhamo, ikhofi okanye itiye. Unikwa ukucacisa umgangatho kwaye uhlengahlengise imali eyaziwayo. Kulo mbandela, kunye neyona nto ibalulekileyo kunye nale yokutya imifuno. Ukongezelela, ukuba kunjalo, kunokuba negalelo ekulahlekelweni kwesisindo esiphuthumayo.
Ngokomzekelo, unokwenza i-vinaigrette: i-200 g yeebhunge (uhlaza kunye nobilisiwe 50/50), i-100 g yeetroti ezisikiweyo, ikhukhamba yetyuwa, i-2 tbsp. iifuni ze-spoon, i-anyanisi eluhlaza, iinqanawa ezimbalwa zegalikhi, yonke ixesha kunye neoli yemifuno okanye i-lemon sauce.
Ukusebenza kwexesha "lokukhupha umthwalo" kuye kwangexesha elide libonakalisiwe, banceda umzimba ukuba uzihlambulule ubuthi kwaye ube nesimo. Ukongezelela, nabo banomdla wokulahleka kwindleko, bavuselela, kuba emva kwolo suku uya kuziva ulula kwaye unethemba ixesha elide!
Kwakhona kuncedo ukusela izitya zemifuno ezitsha ngokutsha. Ngokomzekelo, zama oku kusela: iingu-2 zejusi ye-kroti kunye ne-1 ye-beetroot, eqeshwe kwiqrijini. Oku kusela kunokunxila kwi-5 reception kwaye qi niseka ukuba udle encinci.
Kanti kukho ukutya okulungileyo nokuthandwayo-ukutya kukaKim Protasov. Umdla wonke wokutya okunjalo ukulungiselela ukutya kwakhe. Kwakhona, awunayo imingcipheko kwisixa sokutya oyidlayo, kodwa uluhlu luphelelweyo. Isiseko sale mveliso yokutya yemifuno isisiseko se-fat fat of milk-milk products (ukuya kwi-4%), njengobisi olunotyiweyo, i-kefir kunye nemifuno. I ziqhamo zi vunyelwe. Unokubandakanya iqanda elinye kunye neepula ezimbini ekudleni komhla. Ngenye imini kufuneka atye ubuncinane ii-2 ilitha ze-green tea okanye amaminerali namanzi. Nangona i-indemanding ingabonakaliyo, oku kudla ngokufanelekileyo kuyimfuneko yokutya.
Ukuba awukwazi ukuba yeyiphi indlela yokulahlekelwa ubunzima bokukhetha, yeka ukugxila ekudleni kwemifuno - abayikukhupha umzimba wakho, unike ukukhanya, uyihlambulule. Iikhilogram zihamba phambi nje kwamehlo ethu!