Oku kutya kukubizwa ngokuba "yi-brawl" okanye "i-Israel", ngenxa yokuba uKim Protasov ungumtya wezilwanyana ovela kwaSirayeli ochazwe ngesistim sokutya esiza kukuvumela ukuba ulahlekelwe isisindo ngaphandle kokuthintela okhethekileyo. Cinga ngemenyu yokutya yeKim Protasov.
Imithetho yokutya
Isiseko sesondlo siya kuba yimifuno kunye nemveliso yobisi. Imifuno ngumthombo wee-carbohydrate ezincitshisiweyo. Baya kuphelisa iinqweno ezinomdla, kuba zivame ukuveliswa kwemveliso ye-insulin. Kwakhona, ukusetyenziswa kwemvelo kuya kuphucula intestinal peristalsis, uyakulibala malunga nokuqhawuka kunye nokuphazamiseka kokutya.
Iimveliso zobisi (ezingenayo izongezo, njengama-curds kunye nezithelo ze-yoghurts) zijoliswe ekuphuculeni i-microstlora ye-intestinal, ukulahla ibhaktheriya. Iimveliso zamanzi ziza kuba ngumthombo wakho weprotheni, ngeli xesha kubaluleke kakhulu ukutya iimveliso ze-nonfat, kunye nalabo abanomxholo we-fat e-3-5%.
Iiveki zokuqala ezimbini
Ngexesha leveki zokuqala ezimbini (ukulahleka kwesisindo kuya kudlulela iiveki ezi-5) uya kufuna iimpephezelo ezilula kwimenyu yokutya kaKim Protasov. Eli liza kuba lixesha elilukhuni kakhulu - udla kuphela imifuno, iimveliso zobisi zendalo, ii-apula eziluhlaza kunye namaqanda ama-2 abilisiwe.
Kwaye akukho nxalenye yamalungu eemenyu ayikwazi ukukhishwa.
Imifuno kunye nemveliso yobisi onokuyidla, ukudibanisa (ukufafaza i-salads ngeeshizi ezincinci eziphantsi, i-dunk imifuno kwi-yogurt), ngaphezu koko, ukusetyenziswa kwabo akukhawulelwanga ubuninzi okanye ixesha-uyadla xa ulambile.
Kule nqanaba yokutya kukaKim Protasov uya kufuna kuphela iipesiti zokupheka.
Iveki yesithathu, yesine nesihlanu
Kungekudala uza kuziva ukuba unako ukulahla ngokukhawuleza amaqanda aphekiweyo, umzimba uya kukhanya ngokukhawuleza. Into kuphela ehlula isigaba sesibini ukususela kokuqala kukusetyenziswa kwenyama. Kubalulekile ukunciphisa umxholo weemveliso zobisi kwimenyu kwaye kwengeza imihla ngemihla i-300 gram yenyama, inkukhu okanye intlanzi (eqinisweni, iintlobo eziphantsi kweoli). Kule meko, imifuno, ii-apula kunye namaqanda-esebenza.
Apha ukutya kweekrephesti zikaKim Protasov zokupheka izitya zesibini kuya kubakho.
Ukuyeka ukutya
Ubuhle bale nkudla kukuba ulahlekelwa isisindo ngokungaqondi kakuhle kunye nomzimba. Ingxaki yomonakalo kwimpilo ayikho - wenza ukuba ukutya kwakho kulungelelanise, kunye nomzimba ngokwawo unquma ukuba bunzima bunzima obunzima ukuba ulahlekelwe. Ukuze iiveki ezingama-5 zingasetshenziswanga, ukuphuma ekudleni kukaKim Protasov, kufuneka uphathwe ngokungathandekiyo kunokuba ufikelele kwisisindo sokulahlekelwa ubunzima.
Qala ngokungeza ii-oyile zemifuno. Kubalulekile ukunciphisa umthamo we-fat fat products to 0.5-1%. Ioyile ezivuno ziyongezwa kwialadi kwixabiso elincinane.
Emva koko balethe inani elipheleleyo leenyama, intlanzi okanye inkukhu ukuya kuma-400 amagremu ngosuku. Ukwenza oku, kwakhona, kufuneka unciphise ukungenisa ubisi. Igqityi lokugqibela lesiphumo siyi-porridge. Ezi i-carbohydrate eziyinkqubo kufuneka zigqitywe njengezifosuku zansuku zonke.
Imiba
Akuyena wonke umntu owaziyo ukuba ukutya kunye nokukwazi ukumelana nokutya kuxhomekeke kwiinkqubo zokuhamba kwimizimba yomfazi. Ngoko, ukuhlala kwisondlo ekuqaleni komjikelezo wenyanga, unokwenza ukuba uncede ukwazi ukunqoba ukunqwenela iipesele kunye nomgubo, ukuba uyakwenza ngokukhawuleza ngaphambi kokuya esikhathini, ininzikazikazi iya kusinda ubuncinane ngosuku.
Ukongeza, abaninzi "ngenzuzo" yokulahlekelwa isisindo, bathathe isigqibo kwisigaba sokuqala ukuba banganiki nje kuphela into engavunyelwe ukutya, kodwa nakwiimifuno ngokwabo, bedla kuphela iimveliso zobisi kuphela. Oku kubangela ukugqithisa kweprotheni, ukugqoka iimpso, ukuqhenyelwa ngenxa yokunqongophala kwefiber plant, kunye neengxaki zokutya okuqhelekileyo. Ungadluli intonga - iiveki ezimbini kwiiprotheni zobisi zingenakunceda.
Ngaphezu koko, umxholo wesonka awudingi ukuba ube ngaphantsi kwezinto ezicetyiswayo - iimveliso zobisi kunye nomxholo wamafutha o-3-5% zilungelelanisa kwaye luncedo. Kwimizuzu engama-0% ye-fat, asifumani ezininzi iivithamini kunye ne-calcium yobisi.
Salads
Isaladi esisiseko
Izithako:
- ukhukhamba - i-1 piece;
- i-anyanisi - i-1 piece;
- isithombo - iintloko ezi-3;
- utamatisi - 1 pc.;
- ityuwa, ipepper;
- iviniga;
- imifuno;
- Iqanda elibilisiweyo elinzima - 1 pc.
Ukulungiselela
Iimifuno kufuneka zincinciwe, i-anyanisi kunye neerdishes. Yenza imifuno, yongeza ityuwa, i-pepper, iviniga, imifuno kunye neqanda elibisiweyo.
Isaladi 2
Izithako:
- utamatisi - ii-3 ii-pcs.;
- ushizi ogayiweyo - 25 g;
- igalikhi - ii-cloves 2;
- imifino - amaqabunga ambalwa;
- ijusi lemon;
- i-yoghurt - ezinezipuni
Ukulungiselela
Ushizi olusisiweyo, igalikhi, imifino, ijisi lemon kunye ne-yogurt mix. Sika iitamatisi zibe ngamacangci amancinci, uwathulule ngobunzima obunobangela. Ngenxa yoko sifumana isandwichitshi efanelekileyo yokutya.
Zifundo ze sibini
I-meat fried with spices
Izithako:
- inyama, inkukhu okanye intlanzi - 300 g;
- iziqholo - i-coriander, i-basil, i-pepper eluhlaza, i-cumin;
- imifuno - ukukhetha.
Ukulungiselela
Ukutya kwezilwanyana kumacala omabini ngamakha, bhaka kwi-oven kunye nemifuno.
Dessert
Amaapile aphekiweyo
Izithako:
- i-apula eluhlaza - i-1 piece;
- i sinamoni;
- i-cottage cheese - iipunipoli ezi-2;
- kefir - 1 tbsp.
Ukulungiselela
Apple peel, ufafaze i-sinamon kwaye ubhaka kwi-oven okanye i-microwave. Ukuxuba i-Cottage ushizi kunye ne-yogurt kwaye usebenze kunye ne-apula.