Okusemqoka kokudla kukhulunywa ngokucacile egameni ngokwayo - ukushintsha kokudla kwamaprotheni nemifino. Ukudla kwemifino yamaprotheni ngenxa yokuthi awudingi ukuhlukumeza ngezimpande zendlala kanye nezitsha zokudla eziphazamisayo, ngaphezu kwalokho, ukudla ngokwayo kunokuhlukahluka okuningi okwenzelwe ukulahlekelwa isisindo kwezinsuku ezimbili kuya kwezinsuku ezingamashumi amabili.
Imikhiqizo engavunyelwe
Ngesikhathi seprotheni yokudla kwesisindo kumele udalwe konke ukudla okunamafutha, imifino esitashi, ufulawa kanye namnandi (lokhu kanye ne-hedgehog kuyaqondakala). Masihlale eminye imininingwane ngemikhiqizo engavunyelwe:
- imifino nezithelo - ama- beet , amazambane, izaqathe, amagilebhisi, amakhabe, ama-apricot kanye nobhanana;
- noma yikuphi okusanhlamvu;
- ubhontshisi;
- inyama enamafutha namanoni;
- imikhiqizo yokubhema kanye namasoseji;
- imikhiqizo esiphelile.
Ukudla akukhona nje ukulahlekelwa isisindo, kodwa nokuhlanza nokuthuthukisa umzimba. Phakathi nokudla, unethuba lokuzijwayeza ukudla okunempilo, futhi ukhohlwe kuze kube phakade ngokudla okufana nokudla okusheshayo nokudla okulula.
Kwenzeke ukuthi iningi lethu lisetshenziswe, futhi alikwazi ukuhlala, ngaphandle kwamazambane. Maye, ngoba isikhathi sokudla kubalulekile ukwenza ngaphandle kwalo. Emva kokudla, ugcwele ngokugcwele ukubuyisela imifino nezithelo empilweni yakho, isibonelo, shintshela amazambane abilisiwe ngunifomu.
Yini engingayenza?
Okokuqala, ukudla okuncike emaprotheni nemifino kufanele kube nemifino nemifino eminingi:
- isitshalo seqanda;
- i-zucchini;
- ukhukhamba;
- i-pepper;
- iklabishi emhlophe nembala;
- isilimo esinamagatsha anamanzi
- utamatisi.
Phakathi nokudla, awukwazi ukuwadla hhayi kuphela okuluhlaza, kodwa futhi kufomini eliphekiwe, elibhaka futhi elibilisiwe.
Ngaphezu kwalokho, imenyu yakho kufanele ibe ne:
- noma iyiphi inhlanzi;
- izinyoni ezingenasikhumba;
- isikhunta;
- inyama enamafutha aphansi ngendlela ephekwe noma ebilisiwe.
Iziphuzo zincoma ama-herbal teas, itiye eluhlaza - Yebo, ngaphandle kokushukela, kodwa ngezinye izikhathi ungangezela uju.
Imenyu
Nasi isibonelo semenyu yokudla kwamaphrotheni izinsuku ezingu-20.
Izinsuku: 1, 2, 7
Phakathi nalezi zinsuku udla ama-toast wesinkwa esimnyama, i-fat-fat kefir (1-1,5 l) kuvunyelwe ukuphuza ijusi yetamatisi.
Izinsuku: 3, 4, 8, 9
- ibhulakufesi: inyama ebilisiwe (100 g) noma amaqanda amabili abilisiwe;
- Isidlo sasemini: umhluzi ophansi wezinkukhu noma inyama yenkomo kanye no-150 g yenkukhu ebilisiwe ngaphandle kwesikhumba;
- dinner: 200 g we-fat-fat cottage shizi kanye no-200 ml we-fat fat kefir.
Izinsuku: 5, 6, 10
Lezi zinsuku kufanele udle kuphela imifino: fresh, steamed, abilisiwe noma ibhakiwe.
Ngemuva kwelanga leshumi, umjikelezo uphinda. Qaphela, awukwazi ukushintsha ukuhlelwa kwezinsuku ngokwakho ukuqonda. Imenyu yenziwa ngokucatshangelwa kokushintsha kwemifino yamaprotheni. Ezinsukwini ezingamashumi amabili ungakwazi ukulahlekelwa ngu-10 kg wesisindo.
Ukudla okufutshane
Kukhona nokuhluka kokudla kwansuku yemifino, ama-protein asezinsuku ezihlala ezinsukwini ezilodwa kuya kwezinsuku. Kulesi simo, usuku ngalunye uzolahlekelwa yi-kilogram.
Phakathi nalolu khetho, uzosebenzisa amanye amaprotheni nemifino kungakapheli usuku olulodwa.
Ukuze uthole ukudla kwasekuseni, uphuza i-kefir ephansi yamafutha - 250 ml. Ngesidlo sasekuseni sesibili - futhi i-kefir kodwa nge-100 g we-cottage shizi.
Kwasemini, udla imifino - isaladi yemifino nesobho yemifino.
Ukudla, ukudla okunamafutha abilisiwe, imifino (ebhakawa, fresh noma ebilisiwe), nomhluzi we rose rose.
I-Cons
Okusemqoka kokudla - kungabandakanyi ama-carbohydrates, futhi uqale inqubo yokushisa amafutha, ukuhlukanisa i-pre-glycogen. Kulokhu, lokhu kudla futhi akuqukethe imikhiqizo yesitashi. Nokho, ngenxa yokungafani okunjalo, umzimba ungase uhlupheke: ngokungahlali isikhathi eside kwama-carbohydrate, zonke izinqubo emzimbeni ziqala ukunciphisa, amafutha azogcinwa endaweni yokugcina ngokudinga izidingo zemvelo.
Ngokusekelwe kulokhu, lokhu kudla akulinganiselwe futhi akukhuthazwa ukusetshenziswa kwesikhathi eside. Ukudla kwemifino yamaprotheni kungaba ngcono ukulayisha ngosuku noma ukudla isikhathi esifushane, kodwa hhayi indlela yokuphila.