Ukutya kweProtheyini

Ukutya kwiprotheyini yindlela yokutya, apho indawo ekhokelayo inikwe ukusetyenziswa kweeprotheni zokutya. Ngokufanayo nokunyuka kwepesenti yeprotheni ekudleni, ukusetyenziswa kwee-carbohydrates, ngakumbi i-sugars, kuncitshiswa. Ngenxa yoko, umzimba uqala ukutshisa ngokuqhumayo, kwaye ukuba usabetha umdla, ubukhulu bomzimba bukhula - kuba iprotheni iyona nto isakhiwo esiyinhloko. Siyabulela kule propati ayithandayo abantu bezemidlalo.

Uthini umahluko phakathi kweprotheni kunye neprotheni?

Lo mbuzo uthandwa kakhulu nalabo abasandul 'udlale imidlalo okanye bathatha umdla omkhulu kwiidlo. Impendulo ilula - iprotheni kunye neeprotheyini ngamagama amabini kwinto efanayo. Okokuthi, ukutya kwiprotheyini kukutya kwiprotheni.

Ukutya kwiprotheni yabasetyhini kunye namadoda: ngokubanzi

Kukho imigaqo yemigaqo elula eyenza oku kutya kusebenza kwaye kukhuselekile umzimba. Into ephambili ukuba kuyimfuneko ukunamathela kukutya okuxubekileyo (ukutya okuncinci amaxesha ama-5-6 ngosuku). Ukongeza, qiniseka ukuba uphuze iziglasi eziyi-8 ngosuku - ingilazi yesigamu seyure ngaphambi kokutya, enye emva kokuvuswa, kunye nokusabalalisa lonke ixesha emini kwaye ungathathi ngaphaya kwe-1.5 iiyure emva kokutya. Isidlo sokugqibela kufuneka siphele ngo-20: 00.

Iprotheni yokutya ivumela ezi zinto zilandelayo:

• nayiphina imveliso yenyama kunye ne-sausage;
• nayiphi na intlanzi kunye neenkukhu;
• amaqanda kunoma yimuphi uhlobo (ubuncinane ubuncinane amaqanda kabini ngeveki);
• Itiye eluhlaza kunye nomnyama ngaphandle kweshukela, ikhofi kunye namanzi;
• iikomkom, iklabishi emhlophe kunye nekholifulawa, i-zucchini, isitshalo seqanda, isilimo esidliwayo esinamagatsha anamanzi, i-dill, ithanga, isirayi, i-sorrel, i-asparagus, isipinashi, i-anyanisi eluhlaza;
• lemon, i-cranberry.

Yonke le mifuno kufuneka ukuba ifakwe kuyo yonke isidlo - isinceda ukugaya iiprotheni ezingcono.

Ngaphansi kokuvalwa kwimenyu yile mikhiqizo elandelayo:

• Imifuno eselwandle, ama-mushroom kunye ne-sauerkraut;
• ubhontshisi, ummbila, iifatata, iibhontshisi;
• isonka, i-pastries kunye nayiphina imveliso yepuphu;
• i-squid, i-crab stick and shrimp;
• utywala, itayi yeqhamo kunye nokusela okufanayo;
• ushukela;
• iimveliso zobisi;
• utywala kunye nesibindi;
• iinantambo kunye nembewu;
• siqhamo;
• zokutya;
• ukuhlafuna izigulane.

Ukongezelela, nciphisa ukusetyenziswa kwezi zinto ezilandelayo ukuya kuma-1-2 ngamaxesha ngeveki:

• inkukhu e
• i-salami, i-sausage ebilisiwe kunye ne-sausage;
• iintlobo zetamatati, isitshalo seqanda kunye ne-zucchini.

Ukutya kweprotheni akuyikunikezela iincwadi zokupheka ezikhethekileyo - ungadla ngokutya ngokutya inyama kunye nemifuno phantse nayiphi na uhlobo (ngokuqinisekileyo, ukucoca ngeoli akukhuthazwa).

Ngomxholo wamahhala wokutya, unokumane udibanise ngokukhululekile ukutya okuvunyelwe kwaye udle ngokude ngokwaneleyo de ukufezekisa iziphumo ezifunwayo. Kukho ingqungquthela engqongqo, ekunciphiseni ukutya kwaye imisela imenyu.

Imenyu yeprotheni yokutya kwimini ye-7-10

Sinikeza imenyu yokutya kwiprotheni iintsuku ezingama-7-10, apho uya kukwazi ukulahlekelwa ngu-3-4 kilogram yexabiso elincinci.

1 no-6

1. Breakfast Breakfast: ikhofi.
2. Ixesha lesidlo: amaqanda anzima abilisiwe, isaladi yekhabishi, iglasi yejusi.
3. Ukutya isidlo: intlanzi ebisiweyo / ebilisiwe, imifuno.

2 no-7

1. Ukutya kwasekuseni: ikhofi ngebhasikidi.
2. Isidlo: intlanzi ebilisiwe, isaladi yemifuno.
3. Ukudla isidlo: 200 amagremu wenkomo yenkomo ephekiweyo, imifuno.

3 no-8

1. Ukutya kwasekuseni: ikhofi ngebhasikidi.
2. Ukutya: Isifuba sezinkukhu, sitshiswa nge-zucchini okanye i-zucchini.
3. Ukudla isidlo: i- 200 grams yentlanzi ebilisiwe, isaladi yekhabishi.

4 no-9

1. Breakfast Breakfast: ikhofi.
2. Ukutya: iqanda, isiqwenga seshizi, sitshisa imifuno.
3. Ukutya isidlo: 200 amagremu wenkomo yokupheka, isaladi yemifuno entsha.

5 no-10

1. Isidlo sakusasa: isaladi yeetikiti eziluhlaza ngejisi lemon.
2. Ukutya: iiflanzi ebilisiwe, imifuno entsha, iglasi yejusi.
3. Ukutya isidlo: Inkukhu yenkukhu, imifuno.

Ukutya ngale ndlela, kubalulekile ukuba ungavumeli indlala kunye nekhukhamba okanye utamatato okutyhutyayo ngexesha lomhla, ukuba uziva ulambile. Unokufumana i-snack kunye nesaladi yemifuno egcwele ioli.