Ingabe ufuna ukulahlekelwa isisindo, kodwa ungakalungeli ukukhuthazelela umuzwa odambisayo wendlala? Mhlawumbe ungathanda imenyu ye-protein yokudla! Kuhilela ukudla okunamaprotheni okusebenzayo nokunciphisa ukudla kwama-carbohydrate. Akusiyo imfihlo ukuthi ivela kumakhemikhali emzimbeni umzimba wethu uthatha amandla ayisisekelo, futhi uma engenayo, inqubo yokuhlukanisa izitolo ezindala zamafutha iqala ngamandla. Emasontweni amaningana kuphela ekudleni okunjalo, ungalahlekelwa isisindo ngamakhilogremu angu-3-8, kuye ngesisindo sakho sokuqala.
Imenyu emva kokudla: izici
Ama-protein ekudleni kwesisindo awuchazi ngokucacile imenyu, kodwa ungenza kalula ngokwakho ohlwini lwezitsha ezinikeziwe. Into esemqoka ukukwazi ukuyisebenzisa ngendlela efanele. Khumbula lemithetho elandelayo:
- Ngosuku udinga ukudla izikhathi ezingu-4-5 ezinxenyeni ezincane.
- Kuze kube ngu-14: 00, ungakwazi ukukhokhela ama-carbohydrate encane (i-porridge ye-buckwheat, isinkwa esimnyama, njll).
- Ngemuva kwe-14: 00, imifino engekho isitashi kuphela okufanele ibe semenyu, okungukuthi, ngaphandle kwamazambane, ummbila, ubhontshisi.
- Izithelo ziyatholakala ekuseni kuphela: ngokuzikhethela kungaba ama-apula, ama-oranges, ama-tangerines noma ama-grapefruits.
- Ukudla kwakho kwamaprotheni kufanele kube ngamafutha aphansi - angabi ngaphezu kwama-40-50 amagremu amafutha ngosuku (lokhu wokubala kungacatshangwa ngama-calculator calculators, okulula ukuthola kwi-Intanethi).
- Emini kubalulekile ukuphuza 2-2,5 amalitha amanzi, i.s. 8-10 izibuko zamanzi. Ungayinaki le mithetho, ngaphandle kwalokho ukudla kungaba yingozi empilweni yezinso zakho!
Ukudla okunamaprotheni kunika umthwalo obalulekile kuwo wonke umzimba, futhi uma unesifo esingelapheki, ikakhulukazi lezo ezihambisana nezinso, kuyadingeka ukubona udokotela ngaphambi kokuba uqale ukuwusebenzisa. Ngendlela, uma uthanda ukuqina, kufanele wazi ukuthi imenyu ehlongozwayo yokudla kwamaprotheni ifanelekile kubadlali.
Ukudla kwamaprotheni: imenyu
Ukudla okunamaprotheni (amaprotheni) kunemenyu ehlukene kakhulu, futhi kungenzeka ukuthi ngeke uzizwe ungakhululekile ngenxa yalokhu kudla. Imenyu yokudla eseduze ichaza ukudla okunconywa ukuba kusenkwa kwasekuseni, kwasemini nasekuseni, kodwa kungenzeka ukufaka esikhundleni, isibonelo, ukhetho olulodwa lokudla kwasemini kwabanye.
Ngakho-ke, cabangela imenyu ye-protein yokudla isonto. Izinsuku ezine zokuqala udinga ukunamathela kumenyu ecacisiwe, futhi ezinsukwini ezilandelayo ezingu-3 ungakhetha imenyu yansuku zonke ngokuthanda kwakho.
Usuku Lokuqala
- ibhulakufesi - ikhofi ngobisi obisikiwe noma itiye ngaphandle kweshukela, irayisi ne-squid noma ama-shrimp, isigaxa sesinkwa esimnyama;
- Isidlo sasekuseni sesibili - i-apula, itiye ngaphandle kokushukela;
- dinner - isaladi yemifino, indlebe, apula;
- Isisindo se-mid - ekuseni - i-apula, i-yogurt engenamafutha;
- dinner - ingxenye ye-fat-fat cottage shizi noma i-yogurt.
Usuku Lwesibili
- ibhulakufesi - ikhofi ngobisi obisikiwe noma itiye ngaphandle kokushukela, ingxenye ye-omelet evela kwamaprotheni;
- Isidlo sasekuseni sesibili - i-apula, itiye ngaphandle kokushukela;
- isidlo - 100 g we-veal abilisiwe, ukuhlobisa kwe-buckwheat;
- Isisindo se-mid - ekuseni - i-apula, i-yogurt engenamafutha;
- isidlo - i-grapefruit kanye nocezu lokubhaka enkukhu.
Usuku Lwesithathu
- ibhulakufesi - ikhofi ngobisi obisikiwe noma itiye ngaphandle kokushukela, i-yogurt engenamafutha, isigaxa sesinkwa esimnyama;
- Isidlo sasekuseni sesibili - i-apula, itiye ngaphandle kokushukela;
- dinner - inhlanzi enamanzi, ukuhlobisa imifino ngaphandle kwamazambane;
- Isisindo se-mid - ekuseni - i-apula, i-yogurt engenamafutha;
- dinner - i-veal, ibhaka kuhhavini, ikholifulawa.
Usuku Lwesine
- ibhulakufesi - ikhofi noma itiye ngaphandle kweshukela, irayisi enezinhlanzi ezinamafutha, isigaxa sesinkwa esimnyama;
- Isidlo sasekuseni sesibili - i-apula, itiye ngaphandle kokushukela;
- Isaladi - isaladi yemifino emisha, isifuba siphuziwe;
- Isisindo se-mid - ekuseni - i-apula, i-yogurt engenamafutha;
- dinner - ingxenye ye-fat-free cottage shizi.
Imenyu yamaprotheni okudla njalo iqukethe inani elincane lokuhlobisa kanye nengxenye ehloniphekile yenyama, izinkukhu noma inhlanzi. Ngokwengqondo yakho, ungakwazi, ngokufana nemenyu ecacisiwe, uzenzele ithuba elihle kuwo wonke amasonto amabili.