Abesifazane abaningi bazama ukunciphisa isisindo ngokudla, kodwa bavame ukuhluleka ngoba abakwazi ukunamathela ekudleni okuncane kwe-appetis isikhathi eside. Ukuze usize kulokhu, ziza ukudla okunomsoco, okwenzelwe ukulahleka kwesisindo ngokushesha.
Ukudla okumnandi kwezinsuku ezingu-3
Phakathi kokudla okunomsoco wokulahlekelwa kwesisindo esisheshayo indawo ekhethekile idla ngokudla okunemigomo ngokusekelwe kwenqamule yama-carbohydrate. Ukunciphisa isisindo esiningi ngokweqile kokudla kwamaprotheni, kodwa ukunamathela isikhathi esingaphezu kwezinsuku ezintathu akusifisi, ngoba lokhu kungathinta impilo yezinso.
Okunye okuphawulekayo kokudla okunomsoco nokusebenza kahle kwe- carbohydrate nokuthi ngeke uhlupheke ekulaleni - ukudla kwamaprotheni kunomsoco kakhulu, ngaphandle kwalokho, awukwazi ukulandela okuqukethwe kwekhaloriki. Noma kunjalo, akufanele udle ngokweqile.
Isisekelo sokudla ekudleni kwamaprotheni yinyama, inhlanzi, izinkukhu, amaqanda. Amasikeji avumelekile, amasoseji, ukudla okusemathinini, imayonnaise, kodwa uma ufuna ukunamathela ekudleni okunempilo, kufanele kushiyiwe. Ngokulinganisa (kuze kube ngu-300 amagremu ngosuku) ungadla i-zucchini, ukhukhamba, amasaladi, imifino, i-pepper bell, i-cauliflower. Kufika ku-200 amagremu ngosuku zivunyelwe i-cottage shizi, i-tofu ushizi, ama-shrimp, ama-squid. Ukuvinjelwa - zonke izithelo, ufulawa kanye ne-confectionery, ushukela.
Ngaphezu kokudla okuphumula okugcwele, ukudla kwasemini kanye nokudla okudla okumnandi kwamaprotheni, ungakwazi ukuhlela ukudla okulula (kusuka kwimikhiqizo evunyelwe). Ukuphuza ukuphuza - 2-2.5 amalitha amanzi ngosuku.
Ukudla okunomsoco kakhulu
Uma ukwenqaba ngokuphelele kwama-carbohydrate akunakwenzeka kuwe, zama ukunamathela ekudleni okunambitheka kakhulu, okuphansi kwekhalori, okungabonwa izinsuku ezingu-5-7. Nayi imenyu yakhe eseduze:
- ibhulakufesi - ikhofi ngaphandle noshukela (kungenziwa nge sweetener carbohydrate), amaqanda avela emaqanda amabili noma isangweji lesinkwa esiphelele sonke kanye noshizi onzima, i-apula;
- Ukudla kwasemini - imifino edotiwe (ingashintshwa ngesaladi) kanye no-100 g wezinyosi noma inhlanzi ebilisiwe;
- intambama-ntambama-tofu, i-brynza noma i-feta kunoma yiliphi inani, ikhofi noshukela esikhundleni;
- isidlo - ingilazi yogurt noma inyama ebilisiwe nemifino.