Imenyu yokulahlekelwa ubunzima bemihla ngemihla

Ukuba uzimisele ukunciphisa umzimba, indlela elula ukuyenza imenyu ngaphambili kwaye uyilandele ngokucacileyo. Kwezinye iimeko, ukunyaniseka kunokwenzeka ngenxa yokuba iimveliso "ezilungileyo" zazingekho. Siza kujonga imenyu enqabileyo imihla ngemihla, ngokusekelwe kwimigaqo yesondlo esifanelekileyo . Unako ukunamathela ekudleni okunjalo ngonaphakade, de u fi kelele injongo yakho.

Imigaqo yemenyu yosuku lokulahlekelwa isisindo

Ngoko, makhe sijonge imigaqo eyenza imenyu yokutya imihla ngemihla ukulahleka kwesisindo ukuze wenze utshintsho lwakho okanye wenze isondlo ngokwakho xa ukhetho olukhethiweyo lukukhathaza.

  1. Ngomhla kubalulekile ukusela ubuncinane i-1.5 ilitha zamanzi. Thatha umgaqo wokuthabatha iglasi yamanzi phambi kokutya kunye ne-1-2 galasi phakathi kokutya. Lo mgaqo obalulekileyo ovumela ukuba usasaze ngokukhawuleza imetabolism kwaye ulahlekelwe isisindo ngokugqithiseleyo, ngelixa ungekho ubuthathaka kunye nempilo ephosakeleyo.
  2. Ukutya kwasekuseni kuyacetyiswa ukuba uthathe amaprotheni (i-cottage cheese, amaqanda, inyama) okanye i-carbohydrate eyinkimbinkimbi (porridge, kodwa ingapheli ngokupheka). Njengento yokugqibela, izityuwa ezivela kwisonka seesonka kunye noshizi ziya kufikelela kwakhona.
  3. Naluphi na ukutya okuvelisa iziqhamo, iimveliso zobisi, okanye nje ngeglasi yamanzi / itiye kunye nelamula ngaphandle kweshukela.
  4. Ukutya kwasemini, kungcono ukuba nesobho, kodwa i-fat-fat. Ukuba ulambile, unako ukufumana isitya sesibini - isitshalo okanye isityalo esilungileyo kunye nesinyama.
  5. Isidlo kufuneka sibe sisikhanyiso okanye iprotheni, kuxhomekeke kwindlela olambile ngayo. Inketho egqibeleleyo - intlanzi ephantsi kweentlanzi okanye intaka eneencoko ezitsha okanye eziphekwe ngaphandle kwebhotela okanye imifuno enamafutha.
  6. Ngaphambi kokuba ulale, ungathabatha ingilazi ye-fat-milk-milk.

Ukusebenzisa imigaqo efanayo, kodwa ukususa iqela leprotheni, ungenza imenyu yokuzila imihla ngemihla ukulahleka kwesisindo. Ukuba wenqabe inyama, imihla ngemihla ifaka i-soy, ubhontshisi, iipeas, i-nati kunye neminye imithombo yemifuno yeprotheni ekudleni.

Imenyu yokulahlekelwa ubunzima bemihla ngemihla

Ukuze ube nommandla obalulekileyo, siya kuqwalasela imenyu elula yokulahlekelwa ubunzima imihla ngemihla kwizinto ezahlukeneyo. Oku kuya kwenza kube lula ukubona indlela imigaqo yesondlo esifanelekileyo ekudleni isetyenziswa ngayo. Asiyi kubandakanya umgca "ukuthatha amanzi", njengoko kufuneka uqikelele ukuba kulungele kangakanani ukuba uphuze iziglasi 6 zamanzi ngosuku - ngeliphi ixesha kunye naziphi iindawo.

Option 1

  1. Ukutya kwasekuseni: i-oatmeal nehafu ye-apula, itiye ngaphandle kweshukela.
  2. Ukutya: ukulungiselela isaladi yekhukhamba, isobho leklabishi.
  3. Ngentambama yokutya: igrati yegour.
  4. Ukutya okudliwayo: i-pollack, ibhakiwe nge-anyanisi kunye neetamatisi, kunye nokuhlobisa kwamabhontshisi eluhlaza.
  5. Iyure ngaphambi kokulala: iglasi le-varenets.

Option 2

  1. Ukutya kwasekuseni: i-buckwheat, ifakwe i-anyanisi kunye neetikiti, itiye ngaphandle kweshukela.
  2. Ixesha lesidlo: i-vinaigrette, isobho esilula kunye ne-leek.
  3. Ngomso wamaswidi: ihafu yepakethi ye-fatty-free cottage cheese kunye ne-yogurt.
  4. Isidlo: Inkukhu yenkukhu, iqhutywe nge-zucchini okanye i-zucchini.
  5. Iyure enye ngaphambi kokulala: itayi nobisi ngaphandle kweshukela.

Option 3

  1. Isidlo sakusasa: i-cottage cheese kunye nama-apricot omisiwe kunye nokudibanisa kwe-kefir, itiye ngaphandle kweshukela.
  2. Ixesha lesidlo: i-buckwheat, idibene ngamakhowa kunye nemifuno.
  3. Ngomso wamasala: i-apula, iglasi lemanzi ene-lemon.
  4. Ukutya isidlo: inyama yenkomo nge-broccoli, itiye ngaphandle kweshukela.
  5. Iyure ngaphambi kokulala: iglasi ye-yazhenka.

Ukhetho 4

  1. Ukutya kwasekuseni: amaqanda abilisiwe, itiye ngaphandle kweshukela.
  2. Ukutya: isaladi evela kwi- Peking iklabishi , i-borsch.
  3. Ngomso wamasala: i-orange.
  4. Ukudla isidlo: i-squid eneklabishi echitshiweyo.
  5. Iyure enye ngaphambi kokulala: iglasi ye yogurt yendalo.

Ukhetho 5

  1. Isidlo sakusasa: isonka sezonka zesonka kunye ne-fat fat fat with herbs, tea.
  2. Ixesha lesidlo: i-pilaf eneerayisi ebomvu kunye nenkukhu, itiye.
  3. I-Snack: yogurt.
  4. Ukutya isidlo: inqanawa yenkukhu ekhwejiweyo eneengubo zemifuno.
  5. Iyure ngaphambi kokulala: ingilazi yobisi obisiweyo.

Ukusebenzisa imenyu elungelelanisiweyo yosuku lokulahlekelwa isisindo, unokuzihlakulela zakho iindlela zokwenza lula, ukondlo olufanelekileyo. Lawula ubungakanani bezabelo - kufuneka ukuba zibe ziincinci ngobukhulu.