Abantu abaninzi bathabatha ukutya okudlulileyo kwinyanga ukulahlekelwa kwesisindo ngokwahlukileyo. Abanye bakholelwa ukuba ngeli xesha, kufuneka uzame ukunciphisa ukutya kwakho kunokwenzeka okanye nokuba uswelembe, kodwa ngokwenene kuyiphutha elikhulu elingabangela iingxaki zempilo ezinzulu. Ukuze ugweme oku, kodwa ngexesha elifanayo ukulahla iipounds ezizithiweyo, kufuneka uguqule ekudleni okulungileyo, okuqwalasela iinkcukacha ezininzi ezibalulekileyo.
Ukutya kwendlela yokusebenza kwinyanga
Ukulahleka kwesisindo esifanelekileyo kubalulekile ukulandela imigaqo ekhoyo ye-dietetics. Ukuqala, kunokuba nzima ukunamathela, kodwa emva kwexesha kuya kuba ngumkhwa omuhle.
Imithetho yokutya yenyanga:
- Nika ukutya okukhawulezileyo , i-sauces esitolo, iipesele, i-sausages, iimpahla ezibhaka kunye nezinye ukutya eziphezulu.
- Qala ekuseni nge-1 tbsp. amanzi kunye nokongezwa kwemon, okuza kuqalisa isantabolism.
- Yidla izithelo kunye nemifuno, inyama yokutya kunye nentlanzi, iifuno zemifuno kunye namantongomane, okusanhlamvu, kwakunye nemveliso evela kwiintlobo ezinokolweni zengqolowa. Ukucaciswa kwesinye: iziqhamo ezimnandi zidla ekuseni.
- Ukupheka ukutya okufanelekileyo, usebenzisa ukupheka, ukupheka, ukupheka, nokupheka ukutshiza nokugcoba.
- Ukutya kweenyanga 1 kubonisa ukusetyenziswa kwe-1.5-2 ilitha zamanzi ngokubetha. Fumana isithethe, siphuze i-0.5 tbsp. ngaphambi kokutya.
- Kungcono ukutya rhoqo, kodwa kwiincinci ezincinci, ngaphandle kwesidlo sakusasa , isidlo sasemini nesidlo sakusihlwa, wongeza i-2 e-snacks. Ukutya kwasekuseni kufanele kube yindawo yokutya esondayo kwaye iquka ukuba i-carbohydrates kunye neproteinyini encinane. Ii-carbohydrates zivunyelwe ukuba zidla isidlo sasemini, kodwa ungadla iiprotheyini kunye namafutha amancinane, kodwa isidlo kufuneka sibe yinto elula kakhulu kwaye iqulethe kuphela ukutya kweeprotheni.
- Isidlo sokugqibela akufanele sibe ngaphezu kweeyure ezintathu ngaphambi kokulala. Ukuba uziva ulambile, unako ukusela 1 tbsp. i-fat kefir okanye i-apula.
Ukuba ufuna ukugcina isiqhamo, gcina uluncedo isiluleko esinikwe kulo lonke ubomi.
Indlela yokwenza imenyu yokutya yenyanga?
Namhlanje, unokufumana ukutya okuninzi okudityanisiweyo, kodwa abaphengululi bacebisa ukuba basebenzise kuphela njengomzekelo, okufunekayo ukuphucula ukutya kwabo. Sinikela ukuqwalasela iinketho ezininzi kwimenyu yokutya okunokulinganisela ukulahleka kwesisindo kwenyanga:
Inketho yenombolo 1:
- kwasekuseni: 1 tbsp. ubisi olufudumele kunye ne-1 teaspoon yobusi, kunye nomnye umqhekeza nge-bran;
- I-snack: iinqununu ezimbini zezonka ezimnyama kunye ne-ham, kunye neyamatamatayi kunye netiyi ngaphandle kweshukela;
- isidlo sasemini: inxalenye yomhluzi esekelwe kwenyama, irayisi ephekiweyo kunye nama-mushroom, kunye neepula ezimbalwa;
- I-snack: isaladi yesithelo;
- isidlo: inkukhu ebilisiwe kunye nenqayi yesonka esimnyama, kunye ne-apple kunye neyeyi.
Inombolo 2:
- isidlo sasekuseni: i-toast ene-steamed with cheed baked, utamatisi kunye namakhambi, kunye nehayi kunye nobusi;
- I-snack: iziqhamo ezomileyo;
- isidlo: isonka seentlanzi, isonka sesonka se-rye kunye nesahlulo sesibindi esitshiweyo kunye neebhotile ezibilisiweyo, kunye nejusi yesithelo;
- i-snack: 1 tbsp. i-kefir kunye ne-muesli ngaphandle kweshukela;
- isidlo sakusihlwa: i-fover i-stewed yindiza kunye neebhatate ezibilisiwe, isibini seetatayi kunye nejusi.
Inombolo 3:
- kwasekuseni: 1 tbsp. I-fat kefir ephantsi kunye nesonka soju;
- I-snack ebilisiwe, iqhekeza lesonka se-rye kunye nebhotela, i-radishes kunye ne-1 tbsp. yoghurt;
- isidlo sasemini: isahlulo sesobho se-mushroom, i-cutlet ye-steam ephilileyo, isaladi yemifuno igqoke ngejisi lemon kunye ne-1 tbsp. ijusi;
- i-snack: nayiphi na isiqhamo kunye nabaqholi;
- isidlo: i-fat-fat cottage cheese, i-roll roll kunye ne-1 tbsp. ubisi.
Ukusebenzisa iindlela ezikhethiweyo zemenyu kunye nemigaqo echazwe ngasentla, wonke umntu unokukwazi ukuzondla ngokuzenzekelayo, kwaye egxile kwizinto azikhethayo. Khumbula ukuba ukuphumeza umphumo, ukutya kubalulekile ukudibanisa nomsebenzi oqhelekileyo.