Okokuqala, ukusetyenziswa ngokugqithiseleyo kwesonka kudla ngokukhuthaza ukusetyenziswa kwesonka, kwaye ngokukodwa kuzo zonke iintlobo ze-muffins-buns, ii-cookies, i-gingerbread, njl. Ezi mveliso zinomlinganiselo omkhulu we-carbohydrates, ezigcinwa emzimbeni ngendlela yeepounds. Xa ukhetha isinkwa, kukulungele ukuhlawula i-rye, iprotheni-ngqolowa, iindidi zeprotein-bran. Esi sinkwa esinjalo, xa kuthelekiswa nezinye iintlobo zomxholo wayo we-carbohydrates phantse kwisiqingatha sobukhulu, kodwa kukho i-vitamini ezininzi kunye neeprotheni. Ungadla isonka esinomsoco, kuba zidla ngokuchuma ngamaminerali kunye namavithamini. Ukongeza, ukuba ufuna ngokwenene ukunciphisa umzimba, kufuneka ulinganise ngokungqongqo isixa sesonka oyidlayo (okwaneleyo ngokwaneleyo i-100 grams ngosuku - yi-3-4 imiqatha).
Ukupheka inyama kunye neentlanzi kufuneka uzame ukukhetha ukutya kunye nomxholo weoli ophantsi. Kwiintlobo zenyama, ekuncedeni ukunciphisa ubunzima, unokufaka inkomo, inyama, umlenze, inyama yenkukhu kunye ne-turkey inyama. Ekulweni nokunciphisa ubunzima kuya kunceda ukutya intlanzi ephilileyo: ikhodi, ipollock, pike, carp. Ukongezelela, kufuneka kukhunjulwe ukuba inyama kunye nemveliso yeentlanzi zipheka ngokupheka kwifomu ebilisiwe.
Ukususela kwimveliso yobisi, ekuncedeni ukulahlekelwa ubunzima obunzima, kubalulekile ukunika ubisi obumhlophe kunye ne-kefir, ubisi oluboyiweyo, i-fat-fat cottage cheese. I-ayisikhilimu encinci ibhetele ukukhetha kunye nomxholo omncinci weoli kwaye uyifake kwiitya ngeemali ezincinci (1-2 iipuni).
Ukulwa nokunciphisa ubunzima akunakwenzeka ukuba uphumelele ngaphandle kokutya izityalo kunye nemifuno. Oku kubangelwe kukuba i-optimal loss loss weight will be those products even in mass mass ziqulethe inani elincinci leekhalori. Ukutya oku kukunceda ukunciphisa indlala kwaye ngexesha elifanayo kunceda ukunciphisa umzimba. Iziqhamo ezininzi kunye nemifuno ziyahlangabezana nale migaqo. Ukunciphisa umzimba kuya kunceda ukutya imifuno enjengamakhukhamba, iklabishi, i-lettuce, utamatisi, israyi. Kodwa inani lezambatho ekudleni kufuneka lilinganiselwe, kuba liqukethe isitashi esiningi, esinokunyusa ubunzima obuninzi. Kusuka kwiziqhamo kunye namajikijolo kukulungele ukukhetha iintlobo ezimuncu nezomuncu - iipulo, ipum, i-gooseberries, i-currants emnyama nebomvu, i-cranberries. Iziqhamo kunye nemifuno enqwenelekayo akufanele ichithe ngobuninzi obuninzi ngenxa yemeko ye-carbohydrate engadliyo, eyokuthintela injongo yokunciphisa umzimba.
Ukusela ukunceda ulahlekelwe isisindo, ungafaka itiye kunye nekhofi ezithambileyo (ngaphandle kokuba ziphekwe ngaphandle kweshukela okanye ubuncinane ubuninzi bayo), amanzi amaminerali. Ukuze kunqabile ubunzima obuninzi, udidi lwezityalo kunye namajikijolo lungcono ukupheka ngaphandle kweshukela. Xa uthenga i-juice yesithelo kwisitoreji, kufuneka uzame ukufumana iintlobo ezinjalo apho ishukela ayinakongezwa khona.
Njengoko uyakubona, unokufumana iimveliso ezikunceda ulahlekelwe isisindo malunga nasiphi na isitolo sokutya.