Ukutya okuninzi, abantu abaninzi abafuna ukunciphisa umzimba. Isizathu, mhlawumbi, asikho ekungondlekeni kunye nokungabikho komsebenzi, kodwa kumajelo ... Yintoni enhle kwaye kutheni sonke sicinga ukuba ukuvisisana kulungile? Kwakukho amaxesha "amancinci" atyebile, kuba kwakukholelwa ukuba ibhinqa kufuneka libe "nefomu elihle".
Ngoko, ukuba ufuna ukuhlangabezana neengcamango zanamhlanje zobuhle, kufuneka uhlale ulahlekelwa isisindo. Kodwa ungayifumana njani indlela yokufumana ukutya okunokwenene nokungonakali? Inketho efanelekileyo inokuba yinto yokutya okutyebileyo.
Ezisiseko
Iyona nto ibaluleke kakhulu yokutya okutyebileyo kwabasetyhini kukugxininiswa kokutya kwamaprotheni. Ukutya kweeprotheni kuthatha ixesha elininzi kunye nezixhobo, ngenxa yokutya kwamaprotheni, akunakwenzeka ukuba ulahlekelwe isisindo ngenxa yobunzima bemisipha, kwaye umzimba awulambile ngaphandle kwezondlo, ezikulo ukutya kwiprotheyini.
Ngelinye igama, kufuneka udle amaprotheni anomxholo weoli ophantsi kunye nefiber. Kodwa akukho konke. Ukutya okunomsoco osebenzayo, kubalulekile ukuba ukwazi ukuba nini na nini.
Ukutya
Sinikela ukutya okutya imihla ngemihla equkethe ukutya okunye: isidlo sakusasa, isidlo sasemini, isidlo kunye nesidlo:
- Ukutya kwasekuseni - umkhiqizo weprotein + isiqhamo nemifuno yemifuno.
- Isidlo - iprotheni, iziqhamo kunye nemifuno nemveliso ye-carbohydrate.
- Ngomso emva kwintambama i-snack - iprotheni, isiqhamo kunye nemifuno kunye nemveliso ye-carbohydrate.
- Ukutya isidlo ngumprotheyini kunye nemveliso yemifuno.
Imveliso yamaprotheni, sincoma (inani libalwe ngesidlo esisodwa):
- ubisi kunye nemveliso ye-lactic acid - i-fat-fat (i-2.5% ye-fat content), i-120ml ngelo xesha, kodwa ngokukongeza isahlulo sesahlulo somprotheyini;
- iintlanzi kunye neentlanzi zasemanzini - 200 g;
- iinkukhu kunye nesinyama esinyama - 150-200 g;
- inkukhu yamaqanda - ii-2;
- I-cottage cheese (umthamo we-fat content up to 5%) - 100-150 g;
- iintlobo ze-fat-fat low-60 g.
- Imveliso kunye nemifuno yemifuno:
- izithelo ezomileyo - 60 g;
- iziqhamo - 300 g, kodwa ngaphandle kwebhanana kunye neidiliya (esi siqhamo esihle kakhulu );
- isaladi yemifuno (ngaphandle kwamazambane kunye nemifuno), okanye imifuno epheleleyo;
- imifuno igalelwe (kungekhona iizambane, ingabi ngqolowa kwaye ingenazo izityalo);
- ukusuka kwimifuno enomhlaza kuphela yokhuni kunye neeperesi.
Iimveliso zekhabohydrate:
- isonka sesonka - i-1 piece;
- i-puree - i-potato, i-pea, i-4 tbsp nganye;
- amazambane abilisiwe kwiifom - 2 pcs;
- irayisi, i-buckwheat 3-4 i-tablespoons;
- i-macaroni ukusuka kwengqolowa yenkomo.
Imiba
Isixa kunye nesondlo sokutya okudliwayo kwi-fat-burning burning for the stomach kufuneka ingatshintshi. Ukutya kwasekuseni kufuneka kubanjwe ngaphaya kweeyure ezimbini emva kokuvuka. Le yitshixo yokwenza umonakalo okhawulezayo kunye nenkqubo yokutshisa ioli .
Ngezityalo, zinika ukhetho kwi-citrus kunye ne-grapefruit, ziyaziwa ngamafutha atshisayo kunye nenkqubo iya kuhamba ngokukhawuleza. Nangona kunjalo, iziqhamo akufanele zidliwe emini. Ngenxa yomxholo we-fructose, zikhuthaza ukuveliswa kwe-insulin, kwaye ngoko ke ivakalelwa yindlala. Ebusuku, khetha imveliso yemifuno.
Ekudleni kwakho kufuneka kube ngama-1.5-2 ilitha yamanzi angabonakaliyo ngeentsuku zonke.
Ukuqapha
Iiprotheni zinyanzeliswa yizintso, kwaye ukusetyenziswa kwazo ngokweqile kunokuchaphazela kakubi iintso zabo sele zibuthathaka. Ukuba unesifo se-intsi, i-protein ye-100% yokutya ayikho kuwe! Izintso zakho azikwazi ukuhlangabezana nokurhoxiswa kweeprotheni ezininzi.
Imveliso yoMncedisi
Ukutya kukutya, kodwa i-classic isebenza rhoqo. Ukuba unamathela kwisidlo sokutya esineziqhamo kubadlali, sincoma ukuba uhlawule ngokukhethekileyo iimveliso ezingenangqumbo ngamanqatha esiswini, kwaye ushiye imisipha kuphela. Phakathi kwazo:
- isipinashi;
- ioli yekkokoni;
- oatmeal ngaphandle kweshukela nobisi;
- apula.
Ukusetyenziswa kwezi mveliso kuqinisekiswe ukuba negalelo ekulahlekeni kwesisindo kunye naluphi na ukutya.