Okuyinhloko yale ndlela yokulahlekelwa isisindo ukushintsha ngokunye ukudla kwemifino kanye namaprotheni, okuholela ekusungulweni kwezinqubo ezibalulekile emzimbeni nokulahlekelwa isisindo. Inani le-calorific yansuku zonke lincane, kepha lowo muntu akahlupheki indlala, ngaphandle kwezinsuku zokuqala zokulayishwa. Nakuba ukudla okuvamile kwe-English kunomusa, akukhuthazwa ukuba uyisebenzise okungaphezu kwesisodwa ezinyangeni eziyisithupha.
Ukudla kwe-English ukulahlekelwa isisindo
Inqubo ethunyelwe ilungele abantu abafuna ukushintshela ku-PP. Ukudla kwesiNgisi kunomthelela ekuthuthukiseni izinqubo zokusebenzisa umzimba kanye nesimo sezinsi, kanye nokuthinta kahle isikhumba. I-fibre, equkethe imifino, ihlanza umzimba wemikhiqizo yokubola kanye noketshezi okweqile, okubalulekile ekusebenzeni kahle kwayo yonke inyama.
Ukuze uthole umphumela kubalulekile ukugcina zonke izicabango zokudla kweNgilandi bese ucabangela ukuphikisana okungenzeka. Njengoba izinsuku zokuqala zinzima, ungasebenzisi le ndlela yokulahlekelwa isisindo phambi kwezifo zesimiso sokugaya ukudla. Kuvinjelwe abesifazane besimweni futhi bancelisa. Kubalulekile ukucabangela ukuthi ngisho nokuphazamiseka okuncane kungabangela imiphumela ememezelekile yokuhluleka.
Ukudla kwe-English - izinsuku ezingu-21
Kubalulekile ukuhambisana nayo yonke imithetho yokulahlekelwa isisindo , ngaphandle kwalokho ngeke ulahlekelwe isisindo. Okokuqala, kufanele ushiye ukudla okulimazayo: okubhakabhaka, okumnandi, okubhema, okusawoti, okufakwe emathisini kanye nokuphekwa. Ukudla kwe-English kuvimbela utshwala nokuphuza utshwala. Kubalulekile ukukhipha usawoti noshukela. Ekuseni emva kokuvuka, kunconywa ukuba uphuze ingilazi yamanzi ngelamula, futhi ngaphambi kokuba ulale embhedeni wamafutha omnqumo. Esinye isazi sezifundo sase-English sincoma ukuthi uthathe amavithamini ngaphezu kwalokho futhi ungadli ngaphambi kokulala.
Ukudla kwe-English izinsuku ezingu-21, imenyu engenziwa ngokuzimela, ngokucabangela yonke imithetho, kusiza ngalesi sikhathi ukuze ilungise isimo sayo. Okuyinhloko yale ndlela yokulahlekelwa isisindo kulesi shintsho sezinsuku: amaprotheni amabili nemifino emibili. Izinsuku ezintathu zokuqala nosuku lokugcina kunzima kakhulu, ngoba zilayishwa. Imenyu yalezi zinsuku ikhethwe kusuka kokubili okukhethwa kukho:
1, 2 nezinsuku ezingu-21 | I-litre elilodwa le-kefir, utamatisi nama-150 amagremu wesinkwa / izithelo ezingafakwanga izithelo kanye ne-litre elilodwa letiyi. |
Usuku lweprotheyini | Kusasa: Inambuzane nebhotela noju, kanye netiyi. Usuku lokudla: umhluzi ovela enhlanzi noma enyama, 220 g wezinyosi abilisiwe kanye nesinkwa esisuka ku-rye isinkwa. Isinkwa: 1 tbsp. ubisi nezinyosi. Isidlo: i-piece encane ye-fillet ebilisiwe noma i-1 tbsp. kefir. |
Usuku lwezitshalo | Kusasa: ama-grapefruits amabili noma ama-apula. Usuku: isobho, isaladi kanye nesinkwa. Isinkwa: izithelo, kodwa hhayi amnandi. Dinner: isaladi kanye netiyi noju. |
Ukudla kwe-Milk yaseNgilandi
Indlela esetshenzisiwe yokulahlekelwa isisindo ihlukile kokudla okungenhla kwezinsuku ezingu-21 . It isekelwe esikhundleni samaphrotheni nezinsuku izithelo-zemifino, futhi ungakhetha uhlelo hhayi 2/2, kodwa 3/3. Ukudla kwe-English, imenyu eqinile, iqala ngezinsuku ezimbili zobisi, okusiza ukukhulula nokunye kokugaya ukudla. Lezi zinsuku kufanele uphuze ubisi oluphansi noma u-kefir, futhi usenaso isinkwa netiyi.
Usuku lweprotheyini | Usuku lwezitshalo | |
Ukudla kwasekuseni | isilonda soju netiye | Ama-apula angu-2 |
Snack | 1 tbsp. Ubisi olunothile kanye nezinambuzane ezinamantongomane | izithelo ezingenasithelo |
Ukudla | ingxenye yomhluzi wenyama, ama-gramu angu-20 wezinhlanzi ze-steam, izinkezo ezimbalwa ze-peas kanye ne-toast | isobho semifino ngaphandle kwamazambane, i-vinaigrette ne-toast |
Dinner | ucezu, ushukela, amaqanda ama-2, isilonda somzimba kanye no-1 tbsp. kefir | isaladi yemifino kanye netiyi noju |
Ukudla kwe-English "Isikhumba sakho"
Abesifazane abaningi banquma ukulahlekelwa isisindo ngenxa yesikhumba esihle. Indlela ehlongozwayo yokulahlekelwa isisindo yenzelwe izinsuku ezingu-14 futhi isekelwe ezinsukwini ezishintshayo nemenyu ethize. Ukudla kwendoda yesiNgisi kusho ukudla okuncane, okusiza ukugcina ukusebenza kahle kwegciwane lokugaya nokugaya umzimba. Uhlelo lwamandla alunzima.
1, 4, 8 nezinsuku ezingu-11 | 2, 5, 9 no-12 usuku | 3, 6, 10 no-13 usuku | Usuku lwama-7 no-14 | |
Ukudla kwasekuseni | 120 g welayisi ensundu, itiye kanye namagilebhisi | 100 g of oatmeal, apula kanye itiye | 200 amagremu we-buckwheat, i-orange nekhofi | 2 kg izithelo kanye 1 L wetiye |
Snack | 250 g isanqante isaladi, i-orange kanye netiye | 1 tbsp. ijusi ne-100 g yamantongomane | 250 amagremu of isaladi yemifino kanye ijusi | |
1 tbsp. umhluzi wemifino kanye nengxenye yemifino eshubile | ipuleti lesobho yemifino, amazambane abhakabhakwe nama-aubergines kanye netiyi | 150 g wezinhlanzi zenhlanzi, 1 tbsp. inhlanzi yomhluzi, 150 amagremu we isaladi yemifino kanye netiye | ||
Snack | 2 ama-orang | 350 amagremu of isanqante kanye iklabishi isaladi | 300 g we-kiwi | |
200 amagremu we isaladi yemifino kanye nejusi | 0.5 kg izithelo unsweetened | isaladi lesithelo |
Ukuyeka ukudla kwesiNgisi
Abantu abaningi benza iphutha elikhulu, eqala emva kwesikhathi esabiwe, bamba imikhiqizo engavunyelwe ngobuningi obungenamkhawulo. Ngenxa yalokho, ungathola amaphilisi alahlekile futhi ulimaze kakhulu impilo yakho. Ukudla okungaphezulu kwe-English kufanele kuphele ngokuphela kwelanga elilodwa. Ngemuva kwalokho, kungcono ukushintshela kokudla okulungile, wanezela imikhiqizo evunyelwe kancane kancane nangaphansi kwezinxenye ezincane.
Ukudla kwe-English - imiphumela
Ngenxa yobuchwepheshe bayo obuphezulu, indlela yamanje yokulahlekelwa isisindo ithandwa kakhulu. Imiphumela yokudla kwesiNgisi incike ekutheni imithetho yayibhekwa kanjani, nokuthi isisindo somuntu ekuqaleni. Ngokusho kokubuyekezwa kwezinsuku ezingu-21 ungakwazi ukulahla ubuncane be-5 kg. Ngaphezu kwalokho, kunconywa ukuba uhlanganyele emidlalweni, ukuze inqubo yokulahlekelwa amakhilogremu engeziwe iyashesha.