Imifuno isisityebi esinezityebi ze-carbohydrates, esenziwa lula ngomzimba wethu, amaminerali kunye namavithamini kunye nefayibha efunekayo yomzimba. Imifuno ayibangela ukuvutha komzimba kwisisu, ngokukhawuleza kubangela ukuba ingqiqo ye-satiety ize ibe negalelo ekukhutheni, ngoko ke isoloko isiseko seesidlo ezininzi. Ukutya ukutya kwemifuno kunconywa kubantu abanomdla wokunyuka komfutho wexinzelelo okanye ubunzima obukhulu.
Njengomthetho, inkqubo yokutya okunjalo ihlala ingaphantsi kweveki. Ukutya okunomsoco kubandakanya ukungabikho kokutya kwanantoni na enesilwanyana. Umthamo wezityalo eziqhelekileyo eziqingqiweyo kunye nemifuno kwancinci ikhutshwe kwisikhilomitha enye nesiqingatha. Izitya eziqhelekileyo zezi zidlo zineemifuno zemifuno kunye nealadi, ezilungiselelwe ngokusebenzisa i-oli ehlaza engafaniyo, ingqolowa, i-sunflower okanye umnquma.
1 ngosuku
- Ekuseni yi-tea, kukuhle kumnyama, ukuba uyayifisa - kunye nama-apricot omisiwe.
- I-saladi yosuku - iibhethe, iitapile ezibilisiwe, i-borsch, itiye kunye nemifuno.
- Ikhefu eliluhlaza, mhlawumbi ibhanana.
- Ngobusuku - amanzi amaminerali kunye nesaladi yemifuno.
2 ngosuku
- Ekuseni enye ipula, itiye emnyama.
- Usuku - amazambane abilisiwe, itiye kunye namakhambi, i-vinaigrette, isobho leklabishi.
- I-snack - yamaminerali amanzi, ibhanana.
- Ngobusuku-vinaigrette, itiye kunye ne-herbs okanye ijusi yeberry.
3 ngosuku
- Ekuseni i-green tea nee-raisins okanye ama-apricot omisiwe.
- Isaladi ye-ikhukhamba, i-beetroot, itiye kunye nemifuno.
- Ukunqongophala - isixa esincinci sesiqhamo, udibanisa.
- Ngobusuku - udibanise, i-saladi entsha yekhabishi kunye neoli yendalo yemifuno.
4 ngosuku
- Kusasa itiye eluhlaza, isixa esincinci sesithelo esitsha.
- I-Saladi yosuku - I-tomato kunye namakhukhamba, umhluzi wesobho, amanzi amaminerali.
- I-Snack - kuphela i-compote okanye i-juice ye-juice.
- Ngobusuku - iinqwelo ezinobumba kunoma yiyiphi ininzi, itiye yemifuno, i-juice yeberry, i-cranberry okanye i-cranberry.
5 ngosuku
- Ekuseni nje yendebe yetiyi eluhlaza.
- Usuku - ilinarune enye, isitya se-saladi yemifuno, itiye kwimifuno.
- Ngomso emva kwintambama, i-apula yesiqingatha, ijusi yeberry.
- Ngobusuku - amanzi amaminerali, isaladi ekhanda.
Ngomhla we-6
- Ekuseni - izithelo ezimbalwa, itiye eluhlaza.
- Usuku - isaladi yezityalo ezintsha kunye nemifuno ngeoli yemifuno, i-borsch, amanzi amaminerali.
- I-Snack - kuphela i-compote okanye yamaminerali.
- Ngobusuku - umncinci wemifuno eluhlaza, itiye ye-herbal okanye ijusi yeberry.
Usuku 7
- Ekuseni inkobe yeti (nayiphi na), ukuba ifunwa - inani elincinci lezityalo ezomileyo.
- Usuku - amazambane abilisiwe, isobho, isaladi yemifuno, itiye eluhlaza.
- Iziqhamo ezomileyo eziqingqiweyo, zibandakanya.
- Ngobusuku - isaladi yemifuno, isiqhamo naluphi na ubungakanani, nayiphi na itiye.
Kukhona inguqu encinci yokutya oku, kunye nayo ungadla imifuno nemifuno. Imizekelo yeesitya ezinjalo inokukhishwa iklabishi enezongezo ngendlela ye-anyanisi, utamatisi, izaqathe, iimbotyi, iilenti, imifuno ehlukahlukeneyo yemifuno eqhotyoshelweyo, i-zucchini, i-peas ekhuni.
Nangona kunjalo, kufuneka kukhunjulwe ukuba ngokungafani nealadi, isitya kufuneka sidliwe ngobuncinane.
Yonke isonto ngaphandle kwelanga lesihlanu, isinkwa se-rye, iintlobo ezahlukeneyo zamantongomane ezifana ne-cashew, i-peanuts, i-almonds, i-peanuts, i-walnuts, njl njl. Inokudibaniswa ekudleni. Iisethi zemifuno, imifuno kunye neziqhamo kufuneka zibe zininzi ngendlela enokwenzeka ngayo. Ukuba uziva ulambile, ungadla umncinci wemifuno eluhlaza. Nceda uqaphele iibhotile - luncedo ekuhlambuleni umzimba, kodwa ngokusetyenziswa ngokugqithiseleyo kunokubangela ukuphazamiseka kwamathumbu. Kungekudala ngaphambi kokulala, kuyacetyiswa ukuba uthathe i-decoctions eyancwisayo yemifuno.
Esinye isidlo semifuno
Ixesha elihle kakhulu lokutya imifuno yinkathi yemifuno, i.e. ixesha li malunga nenyanga. Nangona kunjalo, eli xesha liyakwandiswa ngokufaka iprotheni kunye ne-carbohydrates ekudleni. Ngokutya, ukulahlekelwa kwesisindo se-2 ukuya ku-5 kilogram kuphawulwe.
Izinga lemihla ngemihla - ikhilomitha enye nesigqirha semifuno neziqhamo.
Iimveliso eziphakanyisiweyo:
- Izithelo ezintsha.
- Imifuno.
- Imbewu okanye i-oatmeal.
- Isonka se-cereal okanye rye.
- I-Yoghurts, ukhilimu omuncu, i-kefir, ubisi obuncinane, i-cottage cheese.
Imenyu yesampula yosuku olunye:
- Isidlo sakusasa sesaladi isaladi, isitya kunye ne-cornflakes nobisi.
- Isidlo sakusasa sesibini sisinye ikhukhamba ephakathi.
- Isidlo - nayiphi na isaladi yemifino nge-ukhilimu omuncu (ioli yemifuno), iifatata ezimbini ezibilisiwe, isiqwenga sesonka.
- Ngomso weentlanzi - i-pepper yaseBulgaria.
- Ukutya isidlo - nayiphi na isaladi yemifuno kunye neoli yohlaza.