Inyama yiyona nto iphambili yeekhalori kubemi abaninzi behlabathi. Kukubo ukuba sigcwele kwaye sizalisekile, leyo, ngokusemgangathweni, ilungile kwaye iluncedo. Kodwa ingxaki ivela xa kusondeza umntu obunzima ngaphezu kwe-kg kg kwisisindo esifanelekileyo. Abantu abanjalo banzima kakhulu ukulahlekelwa isisindo kwi- protein yokutya kunye nomngcipheko wee-carbohydrate, ukuba imenyu yeprotheni ibandakanya ukusetyenziswa kwenyama.
Ukurhoxisa irhafu ngokukhawuleza kwenani elikhulu leekhalori, kwiimeko ezinjalo zisebenzisa ukutya ngaphandle kwenyama - kunye ne-low-carbohydrates, kwakunye neprotheni.
Ukutya okunokulinganisela ngaphandle kokuba inyama ingabizwa malunga neentsuku ezili-18. Emva kolu xesha, kuyimfuneko ukubuyisela kancane inyama ekudleni, kwaye ukuba kuyimfuneko, phinda ikhosi yokutya ezimbini kwiinyanga.
Imenyu
Masiqale ngento ekhuthaza wonke umntu - indlela yokubuyisela inyama kwisondlo:
- i-cottage cheese;
- ukhilimu omuncu;
- kefir;
- maqanda;
- ushizi onzima;
- intlanzi;
- yoghurt yendalo.
Ukongezelela, ukuzalisa ukungabikho kwiprotheni yezilwanyana, iinkozo zikulungele ukukunceda (ngokukodwa, "iiprotheyini" ibhakheheat), iisuthi, imbewu. Imenyu yokutya ngaphandle kwenyama yokulahleka kwesisindo ingaqulunqwa lula ngokuzimela, ihambelana nemigaqo emibini:
- ukuvinjelwa kwenyama;
- ukuvinjelwa kwi-carbohydrate ekhanyayo (umgubo, ishukela, i-sauces, i-mayonnaise).
Makhe sinike imizekelo.
Ukutya kwasekuseni (ngaphambi kokutya, rhoqo ekuseni kusasa esingenalutho kufuneka sisele iglasi yamanzi afudumele):
- 200 g ye-fat-fat cottage cheese, itiye;
- amaqanda anzima abilisiwe 1 - 2 ama-pcs., itiye;
- 50 g ye-Adyghe ushizi, itiye / ikhofi;
- isahlulo se-oatmeal emanzini, ngokudibanisa ubisi kwisitya esiphelile, itiye;
- i-buckwheat (xa kuyimfuneko, unokongeza i-spoonful honey), itiye / ikhofi.
Isidlo sasekuseni sesibini (isicwecwe emsebenzini):
- yoghurt yemvelo;
- 2 nasiphi isiqhamo;
- iinkozo zengqolowa ehluma;
- amantongomane - 50 g;
- ngqolowa;
- iziqhezu ezininzi zee-apricot ezomileyo.
Iinqununu:
- izaqathi eziluhlaza, ezixutywe ngejisi lemon kunye neoli yeoli kunye neebhali;
- inxalenye yerayisi kunye nesaladi yolwandle;
- i-buckwheat kunye nesaladi yemifuno entsha;
- iintlanzi zaselwandle kunye nemifuno ebilisiwe;
- isobho semifuno kunye nesinkwa esivela kwizonka ezimnyama.
Iidlo:
- isaladi yesithelo kunye nejisi lemon kunye ne yogurt;
- i-cottage ushizi ngekhilimu omuncu;
- 300 g yesiphina isiqhamo ;
- amaqanda aphekiweyo.