Ukutya kweprotheni ngeveki

Ukutya kwiprotoki iveki yinto enhle kakhulu kulabo abafuna ukulahla ubunzima obuninzi, baxakeke kakhulu kwi-gym. Ukutya okhethwe ngokuchanekileyo kuya kukhuthaza ukulahleka kwesisindo, kodwa iintlungu aziyi kuhlupheka. Iprotheni igcwalisa umzimba kwaye inika amandla, okuvumela ukuba unciphise ubunzima, ngelixa uziva ulungile.

Umzekelo wokutya kwiprotheyini iveki

Okokuqala malunga neenzuzo, le ndlela yokulahlekelwa isisindo yanele. Okokuqala, ukutya kweeprotheyini kunondla, okuvumela ixesha elide ukuba ungayi kulamba. Okwesibini, emva kokutya okunjalo, kulula kakhulu ukutshintshela kwisondlo esifanelekileyo , esiya kunceda ukugcina umphumo wokulahlekelwa ubunzima. Ukutya kwiprotheyini yokutya ngeveki kungenziwa ngokuzimela, ngokusekelwe kumzekelo owenziwe, ukufaka le mveliso ngendlela efanayo, kodwa eyamkelekile ngakumbi kuwe.

Imenyu esondeleyo yokutya kwiprotheyini iveki, enokuthi ithathwe njengesiseko.

NgoMvulo:

1. Ekuseni: 100 g yee-fat grain curde kunye neyeyi ngaphandle kweshukela.
2. I-Snack: Iqanda elinzima elinamaqabunga kunye neqhekeza leshizi elinzima.
3. Ukutya: i-225 g yenkomo yenkomo ebilisiwe, i-155 g yekhabishi isaladi kunye neepayi ezizaliswe ngamafutha omnquma.
4. Ngokuhlwa: iigremu ezingama-225 zeentlanzi ezityebileyo kunye nenani elifanayo leetamatato.

Lwe sibini:

1. Ekuseni: iqanda elibi elinzima, 155 g isaladi yeselperia kunye nekhukhamba, kwaye usebenzise ioli njenge-refueling.
2. I-Snack: 150 g ye-fat-cottage cheese ephantsi.
3. Ukutya: ama-150 grams eentlanzi ezityumkileyo kunye ne-100 grams ye- broccoli ebhaka.
4. Kusihlwa: 225 g isifuba sebhokhwe, i-155 gram yeetatayi kunye noshizi.

NgoLwesithathu:

1. Ekuseni: 155 igramu yentamatato kunye nesaladi yekhukhamba, eneenkcenkceshe ezincinci ezinqambileyo kunye neqanda elibi kakhulu.
2. I-Snack: 35 g hazelnut.
3. Ukutya: 225 g yenkukhu ephekiweyo kunye ne-50 g yamasaladi.
4. Kusihlwa: 100 g yeententili kunye ne 200 g yenkomo yenkomo.

NgoLwesine:

1. Ekuseni: i-omelet elungiselelwe ukusuka kumaqanda amabini kunye ne-1 tbsp. ubisi.
2. I-Snack: 155 iifomthi ezitshiweyo kunye ne-100 grams ye-zucchini ezitshiweyo.
3. Ukutya: 225 g yenkomo yenkomo ebilisiwe kunye netamatato.
4. Kusihlwa: 155 g ye-low-fat cottage cheese.

NgoLwesihlanu:

1. Ekuseni: inxalenye ye-oatmeal ephekwe ngobisi obuncinane.
2. I-Snack: Iqanda elibilisiweyo elinomso kunye neceke yeeshizi.
3. Ukutya: ama-155 g kunye ne-100 g yeembotyi.
4. Ngokuhlwa: iigremu ezingama-225 zeengulube ezincinci zintlaka, zityinwe ngekholifulawa.

NgoMgqibelo:

1. Ekuseni: 225 amagremu we-turkey ebilisiwe kunye nobhontshisi obuluhlaza.
2. I-Snack: 155 g ye-cottage ushizi kunye ne-1 teaspoon yobusi.
3. Ixesha lesidlo: isiqwenga se-veal kunye nesaladi yemifuno, egqoke ukhilimu omuncu.
4. Kusihlwa: 225 g yeentlanzi eziphekwe nge-zucchini.

NgeCawa:

1. Ekuseni: amaqanda othosiweyo, okuphekwe kumama ama-2 kunye neyotamatayi.
2. I-Snack: 55 g.
3. Ukutya: umhluzi kunye nama-meatballs ukusuka kwiifestile kunye nemifuno.
4. Ngokuhlwa: isiqwenga somrathisi esohlwayo ngochumisi omuncu kunye nokudibaniswa kwamacube.

Njengoko ubona, imenyu yeveki ye-protein ye-calorie ephantsi ilula kwaye ayifuni ukulungiselela izitya ezinzima kunye nokusetyenziswa kwemveliso engaphandle.