Ukutya 4 izifo zesilonda

Ukuba umntu unezifo ezinxulumene nomsebenzi weengxwaba, emva koko iimviwo ezifanelekileyo ziya kumiselwa, ezibandakanya imithintelo yokutya. Isidlo 4 sisetyenziselwa izifo ezinzima zezifo, kunye nokunyanzeliswa kwezifo ezingapheliyo ezihambisane nezifo ezinzima zesisu. Isondlo senziwe ngendlela efanelekileyo yokumisa iinkqubo zokungcolisa, ukuvutha nokuvuthwa, kunye negalelo ekumgangatho wendlela yokugaya.

Ukutya okwelapha 4 kwizifo zesilonda

Isondlo ngolu hlobo lenzelwe ukunciphisa ngamabomu i-carbohydrates kunye namafutha kwimenyu, ngoko ukutya kukuthathwa njengokutya okuphantsi kweekhalori. Inani le-calorific yansuku zonke yokutya li malunga ne-2000 kcal. Ekubeni ukutya okunjalo akunakubizwa ngokuba kukulinganisela, oko kukuthi, umzimba awufumani izinto eziyimfuneko emsebenzini oqhelekileyo, awukwazi ukulandelwa ixesha elide. Gcina ukutya 4 kwizifo zamathumbu emathunjini kunye nokuqhawulwa kunconywa kungekho ngaphezu kweveki. Eli xesha liwanele ukwenza umgangatho wendlela yokugaya. Imigaqo ephambili yale yokutya yile:

1. Kwintliziyo yokutya kukutya okuxubekileyo, ngoko ukutya kufuneka kuthathwe amaxesha ama-5-6 ngosuku. Ngomhla awukwazi ukutya ngaphezu kweekhilo ezintathu zokutya.
2. Ukutya kufuneka kuhanjiswe ngokufudumele kummandla omanzi kunye nogumbled, kunye nakwimo yeetekisi ezifihliweyo.
3. Kubalulekile ukusela ubuncinane ii-2 ilitha amanzi ahlambulukileyo ngosuku, okuyimfuneko ekusebenzeni kakuhle kwamathumbu.
4. Ukuphuhlisa imenyu yemihla ngemihla, kuyafaneleka ukuba sicinge ukuba inani leeprotheni kufuneka libe yi-100-120 g, amafutha - angaphezulu kwama-gram e-100, kunye ne-carbohydrate-200-400 g.

Kukho amaqela athile okutya avinjelwe ukuba kukho iingxaki ngamathumbu. Akuvumelekile ukutya ukutya apho kukho i-carbohydrate eninzi: i-pastries, ipasta, iifomese, izithelo ezintsha kunye nemifuno , kunye nemifuno. Susa ekudleni ukutshaya kunye nokutya okunamanzi, kunye nokutya okusemathinini. Ukutya okunzima ukugaya ukutya kubandakanya inyama enokutya kunye nentlanzi. Kwizifo zamathumbu, iintambo zokusela, ii-oyile, iisoso kunye neziqholo, kunye neziphuzo ze-carbonate kunye namajelo avalwa. Ukushisa kokutya okubalulekileyo kubalulekile, okungafanelekanga kushushu kwaye kubanda.

Kukho ukutya oku-4b kwizifo zesisu, apho kukho izibonakaliso zokutyunjwa kwetafile yesondlo inombolo ye-4, iingxaki zesibindi, iidali zebhiliyari kunye ne-pancreas zongezwa. Inani le-calorific lemihla ngemihla kufuneka libe ngowama-2800 ukuya ku-3170 kcal. Ukuba umntu unamathela kwisondlo se-4b kwizifo zamathumbu emathumbu, ngoko ke umlinganiselo wamanqwanqwa afunekayo yi-100 grams, kunye ne-carbohydrates 400-450 g.

Imenyu yokutya 4

Imenyu ivumelekile ukuba iqulunqwe ngokuzimela, ngokusekelwe kwimimiselo evezwe kunye nemithetho ekhoyo.

Inketho ye-1 yemenyu yokutya 4 yezifo zesilonda:

1. Ukutya kwasekuseni : i-semolina okanye i-oatmeal, ibilisiwe emanzini. Kucetyiswa kwakhona ukusela itiye eluhlaza.
2. I-Snack ekukhethiweyo : i-decoction ye-blueberries okanye i-currants / 150 grams ye-cottage cheese.
3. Ixesha lesidlo : inyama yesobho i-puree okanye isobho esekelwe kumhluzi wenyama kunye ne-rice cereal, i-meatballs i-steamed, kunye ne-quiche enye eyenziwe nge-quince, pear okanye i-blueberry.
4. I-Snack : i-decoction eyenziwe kwi-quince, i- currant , i-blueberry okanye i-dogrose.
5. Ukutya okudliwayo ukukhetha kusuka : i-omelet yombane eyenziwe kwiprotheni kunye ne-buckwheat porridge / steam fish kunye nelayisi. Ukusela konke okuphuculweyo ngetayi eluhlaza. Ngaphambi kokulala, kuvunyelwe 1 tbsp. kefir ephantsi.

Inketho yesi-2 kwimenyu yezifo ezigugu:

1. Ukutya kwasekuseni : ukukhonza i-cottage cheese ephantsi.
2. I-Snack : i-blueberry jelly.
3. Ixesha lesidlo : i-spolina semolina iphariji, iphekwe emanzini, inkukhu ye-souffle kunye nejusi ye-apple.
4. I-Snack : umhluzi we-dogrose.
5. Isidlo : i-rice porridge, i-alben omelet kunye ne-compote yamapheya.