Imenyu enqabileyo

Izidlo ezichazwe kwindlela yokutya zibukeka zingenangqiqo, ngoko namhlanje inani elinyukayo labamantombazana lizama ukufumana imenyu yokutya yokulahlekelwa kwesisindo, apho imveliso kunye nobungakanani obuchanekileyo. Ngoko kulula ukuba ungenzi iimpazamo eziphazamisayo nakwabo ba kutshanje bathatha imicimbi yokutya okunempilo kwaye abazange baqonde ngokupheleleyo indlela yokulahlekelwa ubunzima.

Ngaba kukho imenyu yokulahlekelwa isisu esiswini?

Abaninzi bakholelwa ukuba unako ukulahlekelwa isisindo kuphela kwindawo ethile yengxaki. Enyanisweni, umzimba wethu ngokwawo ulawula ukusasazwa nokususwa kocingo lwe-fat, ngokusekelwe kwimizimba yemfuza. Yingakho ngoncedo lwesondlo, akunakwenzeka ukufumana kuphela kwisifuba okanye ukulahlekelwa isisindo kuphela esiswini.

Qinisekisa umphumo wokutya okuqhelekileyo kumalungu athile omzimba anokukwazi, ukuba ufikelele ngempumelelo kwinkqubo yakho yokulahleka kwesisindo. Kwaye ngokuchasene nenkolelo esithandwayo kwinqanaba leoli elisiswini asincedisi isethi yokuzilolonga kwi-press, kunye ne-aerobic kunye ne-cardio-load. Ngamanye amazwi, uya kuba nokusebenza ngokuphumelelayo ekulahlekelweni kwesisu kwisisu sakho xa usebenzisa isondlo esifanelekileyo kunye neentshukumo zokusa, okanye enye intambo engama-20 yokuqaqa imihla ngemihla, okanye uqhubela izitebhisi okanye ibhayisikili. Ngulo mthwalo obangela umzimba ukuba uchithe i-deposit oil accumulated, ukuwadlulisela amandla.

Imenyu yokutya okunempilo yokulahleka kwesisindo

Kuyafaneleka ukuqonda ukuba ukutya okunempilo akuhlanganisi nje ukuhlanganisana kwemveliso, kodwa nokugatywa kwabo abangenakunceda umzimba. Ukugqithisa kakhulu i-calorie ephezulu, izinto ezinzima ekudleni okunika umxhesho obaluleke kakhulu ekulahlekeni kwesisindo.

Uluhlu lwemveliso enqatshelwe kwimenyu elungileyo yokulahleka kwesisindo luquka iimveliso ezinjalo:

• inyama enamafutha, inkukhu, intlanzi;
• zonke izitya ezidibeneyo okanye ezo zineoli ezininzi;
• ingulube, ioli;
• inyama ekhuniweyo, intlanzi;
• iimveliso zobisi ezinomxholo ophezulu weoli, kubandakanya ibhotela kunye neentshizi;
• imveliso yefure, kubandakanya isonka esimhlophe, i-pasta, iindwangu;
• ukubhaka kuzo zonke iintlobo;
• naluphi ukutya okukhawulezayo;
• i-soda, i-juice ehlanganisiweyo;
• i-confectionery, iipesele, ushokoledi, ushukela.

Musa ukukhathazeka, nangaphandle koku, ukutya kwakho akuyi kubakho buhlwempu okanye kuyamkhathaza - kuya kuba yinyango kwaye iluncedo. Ngokuziqeqesha ukuba wenze ngaphandle kwemveliso enobungozi, unokufunda ngokulula ukutya okulungileyo, okungeke kube yinto yokubuyisela ubunzima kuphela, kodwa uyigcine. Vumela ukutya kwaye olu luhlu lungabi nengozi kwimpilo 1-2 ngeenyanga.

Imenyu yemihla ngemihla

Siza kukunika ingqwalasela imenyu emininzi yemenyu ekhethekileyo, ukusetyenziswa kokukhokelela ekugqibeleni kokugqithiswa kwamathambo kunye nokubuyiselwa kwintleko yemvelo kunye nesimo se-metabolism esiqhelekileyo.

Option 1

1. Ukutya kwasekuseni: i-oatmeal kunye neerinki, itiye.
2. Ukutya: isobho esilula, isaladi yemifuno , idibanisa.
3. Ngomso wamasala: i-apula.
4. Ukutya isidlo: ushizi wekottage kunye nerandi.

Option 2

1. Ukutya kwasekuseni: amaqanda abilisiwe kunye nesaladi yekhabishi.
2. Ukutya: isobho senkukhu, isaladi yekhukhamba, i-compote.
3. Ngomso wamasala: i-orange.
4. Ukutya isidlo: iintlanzi ezilumkileyo kunye nokulondoloza imifuno.

Option 3

1. Ukutya kwasekuseni: i-omelet, isaladi yesaladi, itiye.
2. Ukutya: isobho-puree, isaladi yekhabishi, i-compote.
3. Ngentambama yokutya: igrati yegour.
4. Ukutya isidlo: Ubisi lwebhokhwe elibilisiweyo kunye ne-buckwheat.

Ukhetho 4

1. Ukutya kwasekuseni: isaladi yesithelo, itiye.
2. Ukutya: isobho semifuno, isaladi kunye nenyama, itiye.
3. Ngentambama yokutya: i-half-rolls ye-cottage cheese engenamandla.
4. Isidlo sakusihlwa: inyama yenkomo, inyama kunye neklabishi.

Ukukhetha le menyu yokulahleka kwesisindo, awuyikulimaza umzimba. Ukutya ngoko, uya kulahla ngo-0.5 ukuya kwi-1 kg ngeveki, kwaye ube nempilo, umncinci kwaye uhle kakhulu ngosuku!