Iprotheni-carbohydrate yindlela ephilileyo, kodwa efanelekileyo, yokutya, eyenzelwe iiveki ezintathu. Ukulahlekelwa kwesisindo sekhosi yonke kuya kuba ngu-5-7 kilogram. Ingundoqo yesondlo iyinxalenye yeprotheni kunye neentsholongwane zeentsholongwane. Ukulahleka kokunciphisa umzimba kuqinisekisa umphumo ongapheliyo. Ngexesha leentsuku ze-carbohydrate, unokubona ukwanda okwenyuka kwindleko, kodwa ungacasuli, yindlela efanelekileyo yamkela umzimba ukuba utshintshe ukuziphatha kokutya.
Imenyu yesampula yokutya kwe-carbohydrate-protein yokulahleka kwesisindo
Ngosuku olunye:
- isidlo sasekuseni - ingilazi ye-kefir kunye ne- muesli kunye nokudibanisa izithelo ezomileyo;
- Iintlanzi ezityilisiweyo zentlanzi zentsuku ezantsi, zithatha imifuno (ngaphandle kwamazambane kunye nemifuno);
- isidlo - i-fat cottage cheese kunye nezithelo ezomileyo;
- I-snack yi-yogurt engavumelekile yendalo.
Usuku ezimbini:
- isidlo sasekuseni - amaqanda amabini enkukhu, ikhofi ngaphandle kweshukela kunye neqhekeza le-fat fat-fat of various types;
- Iifama eziphekiweyo, ama-mushroom kunye nemifuno emibini emnandi;
- isidlo - ibhakede ye-buckwheat ngaphandle kwebhotela kunye nenyama yenkukhu ephekiweyo;
- Ukutywala - indebe yegour.
Usuku Lwesithathu:
- isidlo sasekuseni - i-cottage ushizi kunye nepuni ye-ukhilimu omuncu, ikhofi ngaphandle kweshukela;
- ngesidlo sasemini - i-yogurt engavumelekanga yintyatyambo kunye neesiliya, isaladi yemifuno igqoke ngejisi lemon, isonka sesonka esiqwengileyo;
- isidlo - iklabishi etshayiweyo, intlanzi ebhakiweyo, i-apple puree ngaphandle kweshukela.
Usuku Lwezine:
- isidlo sasekuseni - ibhanana elikhulu, ikhofi kunye nekhilimu kunye nesonka se-rye, i-20 gram ye-tsholeta enobabayo;
- isidlo - isitya semifuno yemifuno, i-orange okanye i-grapefruit;
- isidlo esilisiwe, isilwanyana esibilisiwe, igrisi yesithelo sesithelo kunye nemifuno yemifuno.
Usuku lwesihlanu:
- isidlo sasekuseni - ingilazi yobisi okanye i-kefir, iziqhekeza ezintathu;
- isidlo - esityiweyo kwiminquma okanye kwiintlanzi zeoyile zityalo, iimifuno ezityumkileyo;
- isidlo - i-fat-cottage cheese ephantsi, i-yogurt.
Ukuze wenze imenyu yakho ibe yinto eyahlukileyo, kunye nokutya okunye okungekho kuhlanjululwa, siya kuqhelana neendlela zokulula zokutya zenye i-carbohydrate-protein alternation.
Yogurt yogurt
Izithako:
- yogurt yemvelo - 100 g;
- Strawberry - 50 g;
- kiwi izithelo - 2 ii-pcs.;
- ibhanana - 1 pc.
Ukulungiselela
Sihlamba kwaye sihlambulule iziqhamo , sinqunyulwe zibe ziincinci ezincinci, ukuba ufuna, ungeze i-teaspoon ye-ushukela otyongwe. Sidibanisa iziqhamo zeziqhamo, sizityhala nge-yoghurt.
I-pear-apple fritters
Izithako:
- iipula - 2 iziqwenga;
- ushukela ophuyiweyo - 1 tbsp. l.;
- ijusi yemonimu - 1 tsp;
- umgubo - 2 tbsp. l.;
- iiperi -2;
- inkukhu yeqanda - i-1 piece;
- ioli yomnquma - 1 tbsp. l.;
- I-fat-fat sour cream - 1 tbsp. l.
Ukulungiselela
Amapheya kunye namaapulo ndiyam kwaye sihlambulula, sinqumla emancinci amancinci, uthele umsola welamula. Emva koko, gqugquzela inkukhu yeqanda, i-spoonful ukhilimu omuncu, umgubo kunye noshukela oluyimpuphu. Hlanganisa zonke izithako kwisitya esinye. Iipancake ziyabhalwa malunga nemizuzu emibini kwipeni yokucoca, ioliyile ngeoli yeoli. Khonza kwitheyibhile ngesiraphu oyithandayo okanye ujam.
Ukupheka inyama kunye nelayisi kunye neziqholo
Izithako:
- yenkomo - 400 g;
- i-dill, i-parsley - iindidi zamatye;
- ilayisi - 1 iglasi;
- ikhukhamba entsha - icandelo eli-1;
- i-soy sauce - ukunambitha.
Ukulungiselela
Gcoba irayisi, uthele amanzi atshisayo, ushiye ixesha elide. Susa inyama yenkomo kwiimingxuma, sukuma kwaye ushiye ukupheka, uzalise ngamanzi abandayo, ususe i-foam ngezikhathi ezithile. Emva kokubilisa, sithatha inyama, siyinqumle ibe ngamaqhekeza amancinci, sigcwalise ngamanzi kwakhona kwaye sibuyisele emathunjini. Emva koko, masiqaphele imifino. Kufuneka ihlanjwe, ihlulwe ngokukhawuleza kwaye yongezwe kumhluzi wenyama. Sipheka iyure. Ixesha lokuba uqale ukuhlobisa. Phalaza amanzi, susela ilayisi kwaye upheke phezu kobushushu obude uze uphekwe. Ikhukhamba iyahlanjwa, ihlanjwe kakuhle kwaye ixutywe nelayisi. Gcwalisa isidlo esilungisiwe nge-soy sauce, engeza ityuwa kunye neenongo ukuze uzonambitha.