Kodwa ukutya okunzima kakhulu akuyi kusebenza xa ungadlala imidlalo ngokufanayo. Ukuze ukhululeke ngokunyanisekileyo, kufuneka usebenzise imilinganiselo eyinkimbinkimbi, eqinisweni, okokuqala, kufuneka ulandele ukutya, udle ngokufanelekileyo, kunye nexesha elifanayo, sebenzisa ngaphezulu. Kufuneka ukuba uhlaziye rhoqo, uthathe inkqubo yamanzi. Zonke ezi nyathelo ziza kunceda kungekhona nje ukulahlekelwa isisindo, kodwa kunceda ukuba ube nombono omkhulu. Kwakhona, kubalulekile ukufikelela kwisisindo esifanelekileyo ukuyigcina, kwaye oku kuyimfuneko yokutya ngokufanelekileyo emva kokuphela kokutya. Emva koko, ubunzima obunzima buvame ukubonakala ngenxa yokungondleki. Ukutya ngokukhawuleza, ukunyamezela ukutya, ukutya okumileyo, isidlo sakusihlwa ngaphambi kokuba ulalele konke oku kubangela ukubonakala kobunzima obukhulu.
Inkqubo yokulahlekelwa ubunzima ihamba kunye nokuhlengahlengiswa komzimba wonke, ngoko kubaluleke kakhulu ukulahlekelwa isisindo, ngokukhawuleza ukujika ekutya okulula, ukuze ungagxininisi umzimba. Kwakhona kubalulekile ukuhlawula ngokufanelekileyo ngengqondo. Ukuba ngexesha lokutya uziva ungalunganga, ungakhathazeki, ngoko ukutya akuhambisani nawe, kufuneka ukhethe enye yokutya. Khetha ukutya okuqukethe ukutya okuthandayo, oku kuya kunceda ukuthobela. Nazi ezinye zezidlo ezifanelekileyo. Ukutya kweMedithera kukutya , ngokutsho kweengcali, zenzelwe ukunciphisa ubunzima, ukuphucula umzimba, kunye nokunciphisa ingozi yesifo senhliziyo. Isiseko sesidlo saseMedithera sisinkwa sezilwanyana zaselwandle, intlanzi, imifuno, inani elikhulu lezithelo, izantyambo, isonka se-rye. Ukusuka kwioli yemifuno, ioli yeoli kuphela kuphela - iipunipodi ezimbini ngosuku. Inani elincinci leemveliso zobisi livumelekile. Ekudleni, phantse akukho mveliso yenyama, kuquka inkukhu. Ukutya kweMeditera kuvumela ukusetyenziswa kotywala, ukhetho olunikezelwa kwiwayini elibomvu. Oku kutya kungasetyenziselwa ixesha elingenamkhawulo, ngokubaluleke kakhulu, ukuba imenyu yemihla ngemihla iyahluka.
Imenyu esondeleyo ngosuku olunye: isidlo sakusasa - izithelo ezitsha, igrisi yerusi esitsha okanye amanzi. Isidlo sasekuseni sesibini: isaladi yezilwanyana zasemanzini kunye neminquma, isonka sesonka. Iglasi yamanzi. Isidlo - ezimbini ezifakwe imifuno kunye neperisi yerayisi, isaladi yemifuno egqobile ngeoli yeoli, isonka sesonka sesonka, iwayini elibomvu. I-Pepper inokuthi ithatyathwe indawo yeflethi eyobhaka. Ukutya isidlo akufumaneki. Ukutya okulandelayo kukutya "kweemveliso ezili-10". Ingundoqo yesondlo kukunciphisa ukutya kwakho kwi-10 ukutya ngeveki. Kodwa imenyu yemihla ngemihla ifanele iqule yonke le mveliso. Zingadibaniswa ngeendlela ezahlukeneyo, upheke ngezindlela ezahlukeneyo, ugweme ukucima. Isixa sokutya esidliwe akufanele sidlule kwi-1.5 kg ngosuku. Ezi mveliso ezili-10 zibandakanya: i-flet fillet; maqanda; kefir. Ukususela kwimifuno - utamatisi, ukhukhamba, iklabhu okanye imhlophe iklabishi, i-aubergines, i-zucchini. Kwaye kunye nama-mushroom, ukusuka kwiziqhamo - iipulo. Ngomhla omnye unokusebenzisa enye i-bulb ephakathi, i-garlic, i-teaspoon ye-honey, i-tablespoon yeoli yeoli, isonka esinye sesonka esimnyama, ijusi lemon, itiye eluhlaza. Yemihla ngemihla ifaka phakathi kokutya kwakho ininzi yemvelo - iparsley nedill. Ndiyabulela kule ndlela yokutya, unako ukunciphisa umzimba ubunzima ukuya kwi-1.5 kg ngeveki.
Emva koko, umzekelo wokutya kweprotheni , ubizwa nangokuthi inyama yokutya. Isiseko salo kutya siyinyama. Ukongeza kwenyama, ezi mveliso zilandelayo zivunyelwe kule ndlela yokutya: intlanzi, amaqanda, imifuno. Ukuhambelana noku kutya, kufuneka ulandele imithetho emininzi: kuqala, kufuneka udle ubuncinane amahlanu ngosuku, kwiincinci ezincinci. Okwesibini, awukwazi ukusela ukutya nokusela ngokukhawuleza emva kokutya, unako ukusela isahlulo seyure emva kokutya. Awunakudla emva kwe sixhenxe ngokuhlwa. Ukupheka kunokwenzeka kuphela kwioli yeoli, i-oli ekhoyo ingabandakanywa. Ukutya akubandakanyi iimveliso ezilandelayo: isonka kunye nemveliso yefure, ukutya okutya okuhlukahlukeneyo, imifuno kufuneka ikhutshwe kwiiqathe, iifatata, ingqolowa. Kubalulekile ukukhuphela ngaphandle iimveliso zobisi, kunye noshukela kunye ne-sweeteners, iziqhamo, iziphuzo ezinomsoco kunye ne-carbonate, iziyobisi ezinxilisayo. Ubuninzi bexesha lokutya kwiprotheni akufanele lidlule iintsuku ezili-10. Ukuba ukutya kukuphazamisekile ngesizathu esithile, ngoko akufanele uqhubeke, njengoko ukuphulwa kokutya akuyi kubakho kwimpembelelo efunwayo, kungcono ukuphinda emva kwexesha.
Ukutya kwiprotheyini ephumelelayo kukutya kwiprotheni-vithamini. Ndiyabulela kule ndlela yokutya, ungalahlekelwa iipounds ezintlanu kwiintsuku ezilishumi. Isiseko sokutya sisiprotheni kunye nokutya kwevithamini. Kubalulekile ukuba ungabandakanyi ngokupheleleyo i-carbohydrates kunye namafutha ekudleni kwakho. Awunakuyidla i-mayonnaise, ukhilimu omuncu, i-sauces ehlukahlukeneyo, i-seasonings, kuyinqweneleka ukukhuphela ngaphandle ityuwa okanye ukuzisa ukusetyenziswa kwayo ubuncinci.
Inani lokutya li malunga namaxesha amathandathu ngosuku, nganye iiyure ezimbini neyesigamu. Yaye kunye neprotheni kunye nokutya kwamavithamini kufuneka kuthathwe ngokwahlukileyo. Ukususela kwiziphuzo ukuya ekudleni kufaka amanzi amaminerali kuphela, itiye eluhlaza kunye nohlobo lwe-herbal ngaphandle kweshukela. Isixa semali esetshenzisiweyo ngosuku kufuneka sibe ncinane ezimbini ilitha ngosuku. Ezinye iziphuzo: amanzi e-carbonate, i-juice, i-lemonades, iziyobisi ezinxilisayo ukuba zingabandakanyi. Imenyu esondeleyo yokutya kweprotini-vithamini. Isidlo sakusasa isidumbu samanzi amaminerali kwaye emva kwemizuzu engama-15 ukuya kweyimizuzu amabini amaqanda abilisiwe - ukutya kwamaprotheni. Isidlo sasekuseni sesibini - enye yeedrafruit-vitamin food. Ukutya: 200-250gr yokutya okubilisiwe okanye okubhaka inyama yeprotheni. I-Snack: ezimbini ii-apula ezitsha okanye eziphekiweyo-ukutya kwamavithamini. Ukutya okudliwayo, kungadlulanga intsuku ezithandathu - iigremu ezingama-200 zeentlanzi eziphekiweyo okanye ezibilisiweyo-ukutya kwamaprotheni. Iiyure ezintathu ngaphambi kokulala - enye i-orange enkulu - ukutya kwevithamini. Unokubandakanya njengento yokutya kwiprotheni ekudleni kwakho i-cottage cheese ephantsi, i-cheese, engekho i-fatty types of cheese. Imifuno, imifuno okanye iilishi ebilisiwe ingasetyenziswa njenge-vithamini yokutya: iikomkom, i-beet, i-karoti, iitato, i-zucchini, njl njl. Kwaye zonke iziqhamo ngaphandle kweziqhamo ezintle kakhulu, azinako iidiliya, iibhanana, i-persimmons, njl.
Kubathandi beemveliso zobisi kukhona ukutya okunesidlo sase- cottage . I-Cottage shiese ngumkhiqizo onomsebenzi, kunokwenzeka ukupheka izitya ezininzi ezimnandi nezempilo kuwo. Nantsi imenyu esondeleyo yokutya okuphethiweyo ngosuku olunye. Isidlo sakusasa: i-30gr yengqolowa yamanzi kunye ne-100 ml yobisi, iglasi yamanzi amaminerali. Isidlo: ushizi wekottage kunye nepepper yaseBulgaria enomsoco, isonka sesonka, iglasi yejusi yamagilebhisi. Ukwenza i-cottage ushizi ne-pepper e-sweet, udinga ama-gramu angama-200 e-fat-fat cottage cheese, i-100 grams ye-fat-fat cheese, iigramu ezingama-250 ze-pepper yaseBulgaria, i-anyanisi eluhlaza ukunambitha, amaqabunga e-saladi eluhlaza, ityuwa kunye nompompo omnyama wokutya. I-Grate ushizi kwi-fine grater kwaye udibanise nekhadi, yongeza i-pepper edibeneyo, uthathe iikhabhi, i-anyanisi eluhlaza, ityuwa kunye nepelepele. Kule ndawo, faka i-saladi yamanzi ihlanjwe kwaye imiswe ngesikhumba sephepha, faka i-curd mass above, zihobise u-anyanisi eluhlaza kunye neengcezu ezinobuncu. Ukutya isidlo: esinye isonka sesonka se-rye kunye ne-bhotela, ungathabatha isonka kuyo nayiphi na umgubo kunye ne-30 gr ye-crab, inyama yeglasi yamanzi amaminerali. I-Cottage cheese yokutya ayinakuhlala ngaphezu kweveki.
Phakathi kwabantu abafuna ukunciphisa umzimba, i-mono-diets ithandwa kakhulu. I-Monodieta ihluke kwabanye kuba umntu udla imveliso enye yonke imini. Ubungakanani be-mono-yokutya bu malunga neentsuku ezintlanu, kungekho, kuba umzimba awufumani zonke iivithamini eziyimfuneko. Kukho ezininzi i-mono-diet: i-velon, i-oatmeal, i-apula, i-lactic, i-mbatata, ikhukhamba, i-kefir, ukutya kwe-chocolate, njl njl. Ukuba ulandela, umzekelo, ukutya ubisi, kufuneka uphuze ilitha enye yobisi ngosuku, iglasi nganye iiyure ezintathu. Ukutya kwe-Apple - udinga usuku lonke ukutya iiapulo kuphela ubuninzi obungenamkhawulo, qiniseka ukusela amanzi amaninzi: i-green or herbal tea, amanzi amaminerali. Kodwa kufuneka kukhunjulwe ukuba kufuneka kukhethwe i-mono-diet, enikwe ukunyamezela komkhiqizo ngumzimba. Kwaye kungcono ukusebenzisa izidlo ezinjalo njengeentsuku zokuzila. Iidlo eziphumelelayo zokulahlekelwa kwesisindo zihlambulula ukutya. Umzekelo, ukutya kwisiseko, esibandakanya irayisi zasendle. Ngelinye ilanga kufuneka udle i-180gr yerayisi yasendle, i-100gr yezithelo ezomileyo, i-300gr yemifuno, i-tablespoon enye yeoli yeoli, i-juice ijusi ye-saladi. Ngethuba lokutya lokucoca, kuyimfuneko ukusela isamba esikhulu samanzi: amaminerali, i-green tea, i-herbal infusions. Ngoku uyazi yonke into malunga nokutya okunempilo kunye nendlela yokulahleka kwesisindo, ukukhetha kokutya kukukho!