Ukunciphisa isisindo ngesonto ngumsebenzi wangempela, kodwa uma ulahlekelwa isisindo ngangokunokwenzeka, lokho kungomunye umbuzo. Odokotela batusa ukulahlekelwa isisindo esingaphezu kuka-1 kg ngesonto, kodwa lokho akuhambisani nathi: imingcele yangeviki yikhilogram, lapho ukungabikho khona kuyobe kungabonakali khona. Cha, sidinga i-kilogram ye-3-4, okungenani. Ingabe kuyasiza? Wena ngokwakho uyazi ukuthi awukho. Kodwa uma udinga ngempela ..., ngakho-ke singakutshela kangcono zonke izicabha zokudla kwamasonto onke.
Isidlo Sokushisa Ngamafutha
Okusemqoka kwamaprotheni onke masonto onke ekudleni okunamandla kwamaprotheni , izithelo zemifino, kanye nemikhiqizo ye-carbohydrate, nge-carbohydrate, ngokwemvelo, kuyoba yilabo abancane - kuze kube ngu-20 amagremu ngosuku. Usuku lwakho kufanele luhlukaniswe ngama-4 ukudla. Ukudla kwasekuseni kufanele kubanjwe kungakapheli amahora amabili emva kokuvuka, isidlo sakusihlwa - 20.00.
Ngesikhathi sesidlo sasekuseni, sihlanganisa 1 amaprotheni ngomkhiqizo nomkhiqizo wezithelo / umquba owodwa. Ukudla ngesonto ngesidlo sokudla kwesisindo kunamaprotheni, imifino kanye nama-carbohydrate. I-snack yamaprotheni nama-carbohydrate, kanye nesidlo sezinhlelo zamaprotheni nemifino.
Njengoba ubona, amaprotheni yingxenye ebalulekile yokudla okunjalo. Isizathu siwukuthi umzimba uchitha amandla amaningi emaprotheni ukugaya. Ngakho-ke, sandisa amandla okusetshenziswa kwamandla futhi sinciphise ukudla nsuku zonke kwama-calories, okuholela ekulahlekelweni kwesisindo.
Ukudla kwe-Kefir
Ukudla nge-weekly kefir kuyindlela ejwayelekile yohlu. Yebo, okuqinile, yebo, emva kwe-kefir abaningi futhi abafuni ukuzwa, kodwa ngubani ozosho ukuthi awuphumelelanga? Izinsuku eziyisithupha zokuqala zokudla, sisebenzisa nsuku zonke ama-1.5 amalitha we-kefir bese sengeza umkhiqizo owodwa ngosuku:
- amazambane abilisiwe - ama-5 ama-pcs.;
- inkukhu ebilisiwe - 100 g;
- inyama ebilisiwe - 100 g;
- imifino nezithelo - 0.5 kg;
- inhlanzi ebilisiwe - 100 g.
Ngosuku lwesithupha imikhiqizo ayifakiwe, ungandisa uketshezi lwe-kefir kuze kufike ku-2 amalitha. Futhi usuku lwesikhombisa lukhulula ngokuphelele emanzini ahlanzekile (1.5-2 amalitha).
Amamodeli okudla
Ingabe ufuna ukuqedela umzimba wakho phezulu, futhi ulinganise imodeli ephezulu? Yebo, uma uneminyaka engama-20 ubudala futhi ungathathi impilo, ke lokhu
- Usuku olulunye - ilitha elilodwa lobisi;
- Usuku 2 - 300 g we-cottage ushizi no-800 ml wejusi (akukho ushukela, akukho banana kanye namagilebhisi, futhi uma imifino - umthamo ungandiswa);
- Usuku lwesithathu - 1 litre lamanzi amaminerali;
- Usuku olungu-4 - ama-4 ama-PC. abilisiwe efaneni yamazambane, 800 ml wejusi;
- Izinsuku ezingu-5 - izingcezu ezingu-5. ama-apula;
- Usuku olungu-6 - 200 g wezinyosi ezinamafutha aphansi, 800 ml of juice;
- Usuku lwama-7 - 1.5 amalitha we-kefir.