Ukudla kwamaprotheni izinsuku ezingu-7

Amaprotheni okudla ngesonto angasiza ezinhlobonhlobo zezimo: lokhu kuyisiqalo esihle sokushintsha ukudla okunempilo, lena indlela yokulungisa isibalo kanye nokukwazi ukuzuza ubunzima be-muscle ngenkathi udlala imidlalo. Sizocabangela ukudla kokudla kwamaprotheni ngesonto, usebenzisa okunye, akudingeki ukuba uhlaziye ngaphezu kwemenyu.

I-protein yokudla isebenza kanjani izinsuku ezingu-7?

Ukukhetha ukudla kwamaprotheni ukulungiswa kwesisindo (izinsuku ezingu-7), kubalulekile ukuphawula ukuthi esikhathini esifushane kangaka akunakwenzeka ukuvusa ushintsho olukhulu kakhulu kwisisindo. Umcibisholo wezikali uzokwehla ngenxa yetshezi lesokunxele kanye nesisu esisusiwe, kanti kuphela amaphesenti amancane okuphumelela kwakho ukuhlukaniswa kwamafutha, okuyizinto ezincane kakhulu.

Ukuze uhlanganise futhi uthuthukise umphumela, ngemuva kokuphela kokudla, uye ekudleni okulungile , ngenkathi uqhubeka udla imifino, izithelo, okusanhlamvu, imikhiqizo yobisi kanye nenyama.

Imenyu yokudla i-albin yokudla isonto

Abaningi benza iphutha futhi badle nsuku zonke ngokudla okufanayo - kodwa le ndlela isinciphisa umzimba. Ngakho-ke, sinikeza izinketho ezahlukene ngosuku ngalunye:

Usuku 1

1. Ukudla kwasekuseni: ushizi we-cottage ushizi obuningi ngokufaka uhhafu utamatisi.
2. Isidlo sasekuseni sesibili: isigamu sesithelo samagilebhisi, inkomishi yogurt omhlophe.
3. Usuku lokudla: isifuba senkukhu nesitsha esivele se-broccoli, i-kefir engu-1%.
4. Dinner: ingilazi yogurt nge izaqathe ezigayiwe.

Usuku 2

1. Ukudla kwasekuseni: i-banana ne-yogurt isaladi, itiye ngaphandle kokushukela.
2. Isidlo sasekuseni sesibili: inyama yenkomo ebilisiwe, isaladi ka utamatisi, ushizi kanye negalikhi.
3. Usuku lokudla: inhlanzi ebilisiwe kanye nesaladi yemifino.
4. Isidlo: isaladi ye-Peking iklabishi nge-1 iqanda.

Usuku lwesithathu

1. Ukudla kwasekuseni: isitsha se-yogurt esixutshwe ne-berry.
2. Isidlo sasekuseni sesibili: ushizi we-cottage ushizi ohlanganisa i-pepper ne-parsley.
3. Usuku lokudla: isifuba sezinkukhu nge-spinashi yokuhlobisa, i-kefir engu-1%.
4. Isidlo sakusihlwa: I-beef braised ne-zucchini kanye neminye imifino.

Usuku 4

1. Ukudla kwasekuseni: ushizi we-cottage ushizi ohlanganisa ama-radishes ama-5-6.
2. Isidlo sasekuseni sesibili: isitsha se-yogurt esixubene nezithelo.
3. Isidlo sasemini: izinkukhu zezinkukhu, ziphethwe ngamaqathi kanye nosawoti.
4. Isidlo: isigamu sekhanda lesaladi le-iceberg namaqanda amabili abilisiwe.

Usuku 5

1. Ukudla kwasekuseni: itiye enezicucu ezimbili zomuthi ushizi kanye ne-apula.
2. Isidlo sasekuseni sesibili: i-curd ayikhululekile ne-yoghurt yokugqoka.
3. Usuku lokudla: izinhlanzi eziphekwe ngezinhlobonhlobo zemifino.
4. Ukudla kwesidlo: inkukhu, igwetshwe nge-bell pepper.

Ukuphela kwezinsuku ezimbili, ungakhetha ngokhetho imenyu yosuku olulandelayo oluthandayo. Ungakhohlwa indlela efanele yokuphuma kokudla: engeza ukudla kancane kancane ukuze isisindo singabuyeli.