Yenza umthamo

Ukutyekela ukulahleka kwesisindo sekude kuqinisekisile iimpawu zayo ezimangalisayo kwaye ujabulele ukuthembela koluntu. Akunjalo nje kuphela nangalo hlobo olumnandi nolumnandi lwezithelo ezomileyo unokukrazula ubunzima obunzima, ngokunjalo kukhuthaza umzimba kunye nezinto ezibalulekileyo kwimpilo - iivithamini kunye neemaminerali.

Jonga ukulungelelanisa: ixabiso le-caloric

Mhlawumbi, uya kumangaliswa ukwazi ukuba umkhiqizo ocebisa ukuba ukulahleka kwesisindo kukhulu kakhulu. Iikrama ezilikhulu zeakhawunti enesiphumo kunye neempiliso ze-prune ezingama-260 khalori. Ewe, oku kuhambelana neengcamango zethu eziqhelekileyo malunga nemveliso engasetyenziswa ngexesha lokulwa nokukhululeka. Nangona kunjalo, kungekhona kwimixholo yekhalori yomelela yayo, kodwa kwiipropati:

• iifumba zizityebi kwisethi yonke yamavithamini - A, C, P ne-B;
• kunceda ukuqinisa izakhiwo ezikhuselekileyo zomzimba, obaluleke kakhulu kwixesha lokubanda;
• ulungiswe ngefiber, kwaye ngoko unempembelelo enkulu kumsebenzi wesondlo sesisu;
• kuphucula imetabolism, ukuphoqeleka umzimba ukuba uchithe, kwaye ungayishiyi amandla ngamandla ngendlela yeoli;
• inefuthe lexate, elinceda ukucoca amathumbu;
• Lo ngumkhiqizo onqabileyo onceda ngokubanzi ukunciphisa ukutya.

Njengoko kulula ukuqiqa, ukuxhuma igalelo kuncedisa ekulahlekeni kwesisindo ngenxa yokuhlanjululwa kwamathumbu, ukulawulwa kwendlela yesisu kunye nokunyuka kwemetabolism. Kungenxa yoko, ukhetha ukutya kunye neziqhumane, unokukwazi ukubuyisela ubunzima bakho kwisimo esiqhelekileyo.

Ukutya: i-kefir kunye ne-plunes

I-Kefir kunye neengcambu zokulahlekelwa kwesisindo zinika impembelelo enkulu. Hlanganisa nabo kwi-blender inxenye ehle kakhulu kuwe-kwaye kwisitya esinjalo unokuchitha ngokupheleleyo usuku, kunye neentsuku ezi-2 ngokulandelelana.

Lo mxube ungathatha indawo yokutya kwakho ngokutya rhoqo kwixesha eliqhubekayo lokulahleka kokunciphisa nokuzinzileyo.

Ukutyelela: ukutya okuvila

Ukutya okulula kunazo zonke kunye neziqhumane kuya kusebenza kuphela xa ulawula ukutya kwakho. Ukubeka izitya ezixinekileyo zezitya kunye namazambane kunye nemifuno elula, khetha iintlobo ezincinci zeoli kunye nentlanzi, ukulahla iidyuli ngokuthanda i-jelly elula. Ngeveki nje ungaphuma kwi-2 ukuya kwi-4 kg.

Inkqubo ngokwayo iyinto elula kakhulu: ngaphambi kokutya ngasinye, imizuzu engama-20, idla i-3-4 ityelela nganye. Emva kokutya awukwazi ukusela, ingakumbi itiye enomnandi. Isidlo sokugqibela kule ndlela yokutya sisithuba sama-2-3 iiyure ngaphambi kokulala.

Ukutyala: Ukutya iintsuku ezi-4

Ngokuncedwa kokutya okunjalo, unako ukunciphisa ubunzima ngo-2-4 kilogram, kodwa kuphela kwimeko apho ungalokothi uphule imenyu kwaye ungazivumeli kakhulu. Ngoko, imenyu ekulungele iintsuku ezine:

Usuku olulodwa

1. Isidlo sakusasa - 2-3 iziqhamo, amaqanda aphekiweyo, indebe yekhofi ngaphandle kweshukela.
2. Isidlo - i-borsch ephilileyo engenazo iitapile kunye neqhekeza lesonka se-rye, iziqwenga ezi-7 ze-prunes kunye neebhanki ze-walnuts.
3. Ukutya isidlo - inxalenye yeentlanzi ezibhakiweyo, iqanda elibi kakhulu (kuphela ukuba ulambile!), I-Orange, itiye.

Usuku lweBini

1. Isidlo sakusasa - izinto ezininzi zityalo, i-tea ehlaza, iqela elincinci le-fat fat.
2. Isondlo - isobho esinomdla kunye nesonka sesonka se-rye, isiqwenga senyosi ebilisiwe ubukhulu bepakethi yamakhadi (100 g), iipenki zama-walnuts okanye i-almond.
3. Ukutya okudliwayo - 4 iziqhumane, isaladi yemifuno enomsizi onomso, itiye eluhlaza ngaphandle kweshukela.

Usuku Lwesithathu

1. Isidlo sakusasa - 3-4 iziqhekeza, isantikiki ene-sausage ephilileyo kunye noshizi, ikhofi ngaphandle kweshukela.
2. Amazambane ezityiweyo zedliwayo, nayiphi na isobho semifuno esineqabunga lesonka esisigcoko, utamatisi, isiqhelo esincinci.
3. Ukutya okudliwayo - iziqwenga ezi-5 zeengqungquthela, isahluko sesonka esingasisi grey neglasi ye-kefir.

Usuku Lwezine

1. Isidlo sasekuseni - iingqungquthela ezine-prunes, inxalenye ye-oatmeal emanzini kwisiqingatha nobisi, ikhofi.
2. Isidlo - i-borsch ephilileyo kunye neqhekeza isonka esisigcoko, ikhukhamba, iimbumba ezininzi.
3. Ukutya okudliwayo - ama-5-6 e-prunes, is sandwich enee-fat fat-fat, itiye.

Ukutya okunjalo kuya kuba neziphumo kwisiganeko ongaziphuli. Ngaphandle koko, kufuneka uqale kwakhona ukuze ubone ukulahlekelwa kwesisindo.