Abantu abaninzi, befuna ukulahla ubunzima obunzima, bakhethe ukutya okutyebileyo, iinzuzo kunye neempembelelo apho kukho ulwazi oluninzi. Ukudibanisa kwale nqubo kukuba iipounds ezongezelelweyo ziyahamba, kodwa ubuninzi bomzimba bugcinwa. Ukonakalisa ukutya okunjalo kunokuzisa umcimbi wokutya. Ukulandela isiluleko esinikeziwe, awukwazi ukwesaba nayiphi na imiphumo emibi.
Imenyu yesondlo sokutshisa i-iveki
Izondlo zinconywa zincoma ukuba zenzele ukutya, kuquka iimveliso ezivela kwiluhlu oluvunyiwe oluthandayo. Enye ingcebiso kukudala imenyu yokunciphisa ukutya okutyebileyo ukwenzela ukuba yonke imihla uyidle ngexesha elifanayo, okuya kukuvumela ukuba usebenzise i-regimen kwaye ulungelelanise inkqubo yokutya. Nika okukhethekileyo kokutya okuxubekileyo. Ukufezekisa iziphumo ezilungileyo, ukudibanisa ukutya kunye nokuzivocavoca rhoqo.
Imenyu yesondlo sokunqatha imfuyo kufuneka yenziwe ukuze umzimba ufumane amaprotheni, i-carbohydrates kunye namafutha. Njengoko sele kukhankanywe, ukuphuhlisa ukutya kunokuxhomekeka kwizinto ozikhethayo, ngokusekelwe kwinani elichazwe ngezantsi:
- Ama-proteins : iindiza zamaqanda, i-180 g yeentlanzi ezilumkileyo, i-200 g yezilwanyana zasemanzini okanye inkukhu, i-120 g yezilwanyana ezinomzimba, i-100 g ye-cottage cheese, i-60 g yeshizi, i-30 g yamantongomane okanye i-1 tbsp. Ubisi obuncinane.
- Izithelo kunye nemifuno : 400 amagremu wesaladi yemifuno, 300 amagremu wemifuno ye-steam, i-300 grams yeziqhamo, i-70 grams yeziqhamo ezomileyo , kodwa ii-apula zinokubakho nantoni na.
- I-carbohydrates : 200 amagremu elayisi, i-buckwheat okanye i-pasta, iipuni ezine ze-puree ezivela kubhontshisi okanye kwiitatayi, ii-2 zeesonka zengqolowa.
- Amafutha : 1 tbsp. ipoon yeoli yemifuno (yonke imini), 0.5 tbsp. iifuni zebhotela, i-100 g yeentlanzi ezinamanqatha, kodwa zingabi ngaphezu kwama-2 kwiintsuku ezi-7.
Emva kokuphela kokutya kukucetyiswa ukuba uye ekudleni okuchanekileyo, ngaphandle koko kukho umngcipheko ukuba iikhilogram ziza kubuya.