Food for ubunzima ilahleko isisu kunye namacala. recipes Simple nezifikelelekayo

Wonke umfazi ufuna ukuba nomtsalane kwaye njalo enhle, kodwa hayi bonke ukugcina ukumila kakuhle. iikhilogram eziyingozi adityaniswe yonke imihla, oyithandayo isinxibo ingxa- kwi beentanda, kwaye esipilini ayikho Bekumnandi ukuba ukujonga nje ngaphambili. Kufuneka ukugcina meko kwaye ukuba ahlale phezu ukutya engqongqo. Amadoda musa barhuqe emva abafazi ekulweni umzimba kwaye uzame ukubukela umzimba wakhe. Eyona ngxaki inkulu amadoda nabasetyhini amanqatha kwemfuneko emacaleni isisu, nto leyo nzima ukuba angcangcazelise. Yiya kwi ukutya - inyathelo oluyingozi, kwaye kungcono ukuba bajonge nengcali. Noko ke, asinguye wonke umntu uyazi ukuba kukho indima ebalulekileyo ekulweni umzimba udlala ukudla ekunciphiseni isisu kunye namacala. Simple kunye esimnandi, iresiphi afikelelekayo athandwa kakhulu, uyakwazi ukucinga kubo ngokwakhe.

Abantu abaninzi phumzani kuphela ekulweni manqatha phezu kwazo esisu kunye nelisemihlubulweni, kodwa umbuzo wokuba kutheni yena uqokelela apho yaye kutheni kunzima kangaka ukuba ayibulale. Inyaniso yokuba amanqatha uyakwazi ukwakha kuphela phantsi kwesikhumba, kodwa ukukhula izitho zangaphakathi (amanqatha visceral). Le nto ikhokelela ukudimazeka abantu abaninzi, xa ukulahla kwale nto ayikho lula njengokuba yenza umonakalo enkulu kwimpilo, okubangela izifo ezininzi eziyingozi, ezifana lwegazi, stroke, yegazi, isifo seswekile. indima enkulu kwathatha wayedla extra umdlalo kanye zofuzo. Ukuphelisa ukutyeba, kunye imithambo kunye ukurhangqa, ukutya ukuze elwe esisu kunye emihlubulweni.

Usonga; Bubusi nekofu

Indlela ukujongana namanqatha isisu sam namacala? abafazi abaninzi isixhobo ezi izithambiso ezininzi kunye ogutyula ukuba aqhumisele ngamanqatha, kodwa ke ezi zixhobo zibiza kakhulu kwaye hayi bonke iyafumaneka. Kodwa izisongeli zendalo (ikofu, ubusi) Akubizi kakhulu kwaye isiphumo a enkulu ngakumbi, ukuba iqalise le nkqubo ubuncinane 1 ngexesha ngeentsuku ezi-3 iiveki ezimbini. Ukusuka ubusi isikhumba uba okuthambileyo velvety, kunye nokusetyenziswa iimbotyi zekofu otyunyuziweyo unika isiphumo ukuxobuka kwaye yenza isikhumba kakuhle.

1. Indlela lokulungiselela ikofu Umxube: imali encinane yekofu komhlaba dibanisa 1/2 tbsp nayiphi na ioli izithambiso kunye namanzi.

2. Indlela nokulungisa umxube yobusi: zinyibilikile 2 tbsp. l. Ubusi, ungadibanisa umnquma, i-orenji, yelamuni kunye namanye amafutha abalulekile.

IMbasa yeSizwe kunye neendawo ingxaki umxube, yisongele phezulu kunye bambelela bhanyabhanya azisongele wena ngengubo olufudumeleyo iyure. Loo inkqubo ukhuthaza ukubila, zinomgutyulo nge umbilo inxenye encinane kwamafutha kunye ityhefu. Ukwenza usonga, kufuneka sinikele ingqalelo ekudleni kwakho, njengoko ukutya ubunzima ilahleko isisu kunye namacala kufuneka ibe ngaphantsi phezulu-osidingayo, kodwa iluncedo.

Bodyflex kutshiswa amafutha

Amadoda amaninzi kunye namabhinqa ibandakanyeka umzabalazo kunye umzimba, ngempazamo abakholelwa ukuba ndiwanyikimise cinezela kunceda ukuba balahle manqatha phezu emacaleni isisu, kodwa ngamandla wayedla umthwalo komtshiso oko igalelo ekwandiseni kwemisipha mass yaye isila ngal. Ucazululo amanqatha kunceda amandla umthwalo, kudityaniswe yokuphefumla anaerobic, ezifana nemithambo ezintsonkothileyo Bodyflex. Ekwenzeni le imithambo Iseli nganye isikhumba Igcwele oksijini, nto leyo ekhuthaza ovuthayo ngamanqatha.

Ngaphandle iiklasi Bodyflex nje ukuphelisa neekhilogram kwemfuneko iya kwenza umzimba slim ngakumbi yaye besempilweni, kodwa ukomeleza amajoni omzimba, ukuphucula impilo, uya ndandifeketha na emzimbeni wakho kwaye isiqabu chronic fatigue.

Inyaniso ezaziwayo-kakuhle: unyango lwezifo ezahlukeneyo kufuneka kuhlanganiswe. amafutha excess - naye sisifo, ngoko kunye imithambo kunye usonga umzimba udlala isondlo indima ebalulekileyo. Yintoni ukutya elwe nesisu namacala?

Okokuqala kufuneka sikhumbule:

1. Ukuze ufumane ukususa wayedla extra, kufuneka uyeke ukutshaya, ukutya kwisigcinakaliso, idayi, ngcathu amathe, watshaya, ukutya okuphekiweyo, ukutya okunesitatshi, elithozamisayo, ezinetyuwa, zinongiwe.
2. It ayinqweneleki ukuba adle emva 18-19 ngokuhlwa, okanye iiyure ezine phambi kokuba lokulala.

Ukuncipha komzimba yokudla abantu

Ukulwa umzimba amadoda sisasebenza njengokuba kwabasetyhini. Ukusela utywala ntonje ingunobangela ngamanqatha ongaphezu kwemfuneko esisu kunye emihlubulweni emadodeni. Kukho ibinzana 'isisu Umqombothi "ezaziwayo-kakuhle, ngoko ke into yokuqala ufuna ukunikezela othululwayo. Content yotywala nemazi iihomoni kukhokelela ekwandeni esisu kunye amathanga, kwakunye isimemezelo kwamafutha libele. Estrogen ukuvimba imveliso testosterone, leyo kuphazamisa amandla eyindoda. Beer kuchaphazela intliziyo phecana zesisu.

Food for ubunzima ilahleko isisu kunye namacala amadoda kufuneka luqulathe kakhulu ngakwicala leeprothini. Kukho izidlo ezininzi ukunciphisa amadoda ubunzima, ezimbini zazo ziboniswa apha ngezantsi.

Ukutya "Special"

Breakfast: Oatmeal nezijungqe iziqhamo; isangweji yenkukhu ebilisiweyo besitya esezantsi-fat samasi; ikofu unsweetened okanye iti eluhlaza.

Isidlo sasemini: buckwheat okanye irayisi isidudu; isaladi yemifuno; amafutha isilayi inyama (inkuku, intlanzi, inyama yenkomo); juice iziqhamo ngaphandle iswekile.

Dinner: bran muffin; fat Cottage samasi - 125 g; tea ngaphandle iswekile.

protein yokudla

Usuku 1:

Breakfast: 2-PC. amaqanda; ephantsi-fat Cottage samasi - 300 g; iitumato - 2 iiPC; iti eluhlaza okanye ikofu.

Isidlo sasemini: mushroom, intwana yenkomo, iertyisi eluhlaza; Grapefruit - 1 pc; isaladi yemifuno.

Dinner: i-ertyisi umhluzi; isaladi yemifuno; amazambane eluhlaza; tea eluhlaza.

Usuku 2:

Breakfast: irayisi isidudu; yenkomo ebilisiweyo - 300 g; isaladi - iminqathe kunye begalikhi; ikofu okanye iti ngaphandle iswekile.

Isidlo sasemini: chicken isityu kunye uyawathena; ephantsi-fat iyogurt; isaladi seqanda kunye walnuts; 1 indebe ubisi.

Dinner: bila iitapile; chicken isibindi; isaladi yemifuno; ijusi unsweetened.

iintsuku 10 kuyimfuneko ukuba alternate kwiintsuku ezimbini imenyu, badle nuts ngaphezulu.

Noko ke, izithintelo eziqatha ukutya maxa wambi ibandakanya iingxaki zempilo ezinzulu. Kodwa ukutya kakuhle kunye nokulungiselela bani luncedo, ezifikelelekayo emnandi nangazifuniyo.

iziselo elwe

Beverages Ukudla kuphela ukunciphisa ubunzima, kodwa ukucima umzimba ityhefu, normalizes ukutya, ukuphucula umzimba nokuphucula impilo.

Mead nesinamon

Galela isi-½ TSP nesinamon 1 nendebe yamanzi abilayo. Kulo umxube lupholile, dibanisa 1 TSP ubusi kunye refrigerate iiyure ezi-2. Ukusela ungatyanga kusasa phambi lokulala.

oatmeal

200 g ngomxube oat kugalela ½ art. kefir, 1.5 L amanzi kunye 1 icephe cream muncu. Tight ngebhandishi igozi iibhanki ngaphezulu kwaye bafake kwindawo efudumeleyo ukuba ndidakumbe. Emva Ukuba muncu ukukhathaza uphekele kwi abile, likuxhoxhela. Zisa ukuba ithumba, susa. Sela nesiqingatha seyure phambi kokuba utye 1/2 ikomityi.

hydromel

A iglasi yamanzi ashushu exutywe amacephe ama-2 yejusi yelamuni kunye 1 TSP nobusi. Sela phambi izidlo ka-3 ngosuku.

isuphu zokupheka ukunciphisa umzimba

Awukwazi ngqondweni ubomi bam ngaphandle isuphu eshushu, kwaye ehlotyeni - ngaphandle hashe yakho oyithandayo. ukutya okuphekiweyo ngokuba zokupheka zilandelayo ubunzima ilahleko esisu kunye emihlubulweni phakathi kwamadoda nabafazi alusayi kubangela uqhwithela esinqwenelekayo, ngenxa yokuba umnandi!

Hashe phezu kwamanzi

iziqwenga 6 iitapile kunye iiPC-5. amaqanda icocwe of cucumber (iiPC-3.) ukuba ukusika imisila ekrakra, itswele eliluhlaza kunye fennel, omabonakude, Wayixakaxa amacebiso ezibolileyo kunye emdaka. Dice: 400 g ayi okuphekiweyo (okanye umtya), iitapile, yemixoxozi, iqanda. Olungiswe usike itswele kunye nedile. Zonke mix, wongeze ityuwa nepepile ukuba ukungcamla, Ndimthulule iilitha ezi-2 zamanzi kwaye dibanisa 2 tbsp cream muncu.

Borsch nge beetroot

Imifuno ndahlamba, yacocwa. Tha 1 womnqatha ze-1 ibhitruthi kwi grater erhabaxa, yetswele cut ibe iityhubhu. On ipani eshushu ukufaka icephe oli yemifuno. Xa i oyile yothani, ukongeza itswele, emva umzuzu okanye emibini - iminqathe, ngoko - beetroot. Akunjalo uqhotse, nje kwifatyi. Emva koko faka amacephe ama-2 okanye tomato Intlama uphekele, ngokuzalisa bucala. Sika zibe neetyhubhu ze udibanise iitapile 10 ngamanzi abilayo. Ngoxa babilise iitapile, nibanqunqe oku Kachan ikhaphetshu, isikwe 1 Pepper - iityhubhu okanye izilayi obhityileyo. Xa iitapile phantse lilungile, ukongeza khaphetshu nepepile uze upheke malunga nemizuzu engama-10-15, ukongeza yokuxhela, imifuno ukuba incasa kunye ziingceba 1-2. yethumba sheet lavrovrovogo eminye imizuzu emi-5.

ithanga soup

ithanga Cima evela Ixolo, yophindwa ihlanjwe, ihlambuluke ke nemifuno. iziqwenga 3 itumata zinqunqwe, ipepile 1, ukutola zifa, 2 cloves igalikhi ezinqunqiweyo. Sika ithanga ibe iityhubhu. Itswele kunye nekonofile Qhotsa kwi epanini nzulu, yongeza imifuno, bilisa imizuzu emi 5. Galela ithanga zalisa ngamanzi ashushu. Upheke de ithenda phezu abile. Ekupheleni bonke usike blender, ityuwa kunye pepper.

izitya ezichu- icala Main

Emva kokuba isuphu emini Ndifuna ukunandipha inxalenye okuziinkozo zakho ozithandayo intwana yentlanzi, inyama kunye neenkowane. Yintoni le yesibini? Kakade ke, ukutya okunencasa kunye usempilweni ubunzima ilahleko isisu kunye namacala.

Buckwheat ne anika

Kufuneka kuqala lungiselela 70-80 g esomileyo amakhowa, bay zabo iilitha ezi-2 zamanzi ashushu, kwaye zibekelwe bucala ukulungiselela iiyure ezimbini. Uhlobo 2 iikomityi buckwheat, qala. Amanzi amanzi avela ikhowa okungepani, wayibeka phezu komlilo. Beka buckwheat kunye ikhowa epanini uze upheke de yenziwe. Xa buckwheat ilungele, ubeke bucala pan ukusuka kubushushu Ukuqukumbela ingubo eshushu. Nangona buckwheat ke ngumphunga, nowezojiweyo ngepani ugalele ioli, diced itswele 2, Qhotsa de brown segolide. Yongeza cereal ulwe. Unako uqhotse kunye itswele iminqathe.

Medallions ku nga riki sauce

Yahlula umtya ibe ziinxalenye ezimbini. Wonke yinxalenye miri ngetyuwa nepepile. Ipani kugalela 1/2 Art. amanzi kwaye dibanisa 40 iigrem bhotolo, kwethumba, ephantsi umva kunye medallions umphunga kumacala omabini. Ukusenga isiqingatha lemon kulo inyama, fakela ompe kancinane. Flip medallions kwakhona uze uyithabathe, uyipheke imizuzu emi-5. Fumana medallions wayibeka alumuniyam eliqinileyo. Bilisa sauce ngasekhohlo, nowezojiweyo ngepani, de eqinileyo, ugalele zonke medallions sauce.

Rice yenkukhu

Yipule 1 ikomityi irayisi. Ukuze wayityatya chicken alityatye amancinci. Itswele, 1 iikherothi ayihlambe, udiliza. Itswele isikwe neetyhubhu, iminqathe - lwaso. Crush cloves 5 begalikhi. Olova uqhotse chicken macala omabini, ukongeza itswele, mix. Emva kwemizuzu 2-3, ukongeza iminqathe uze upheke, likuxhoxhela maxa wambi, kuba omnye imizuzu-3. Dibanisa 2 iikomityi zamanzi, igalikhi, sibile, wazigquma imizuzu emi-5, ukunciphisa ubushushu ukuya phantsi imizuzu engama-15-20 de ithenda. Esityeni ogqityiweyo wongeze ityuwa ukuba ukungcamla, ukongeza nobulawu.

dessert

Abantu abaninzi bakholelwa ukuba, ehleli phezu ukutya, kuya kufuneka ukuba eve ubunzima, engafuni ukususela iziyolo wabo abawuthandayo, kodwa ukutya ubunzima ilahleko isisu kunye namacala isenokuba sesona wayemthanda iqaqambe udiniwe kubomi bemihla ngemihla ngenxa ye dessert nencasa kwaye esempilweni.

banana ice cream

Ixolo 2 iibhanana, iziqwenga, uthumele efrijini iiyure 2-3. Emva bamoya ngamaqhekeza banana xa blender kunye uwathandabuze kwanesinamon 1/2 Art. ephantsi-fat iyogurt. Yongeza nangoku ukunambitha.

Plum pudding

Glass ubisi ithumba, uyithululele ngenyameko 150 g zerayisi, top iikomityi ezimbini zobisi, dibanisa 1 icephe sugar, uwathandabuze netyuwa uze upheke kangangesiqingatha seyure. umxube ubisi Cool, yongeza ijusi njengecala leorenji kunye iqanda uwahlanganise. Ecacileyo 6-8 nabantwana, ukuba balahle amathambo, uyinqunqe ibe ngamacetyana. Izilayi bafakwa ababu- sokubhaka. Galela umxube ubisi iplam Plum walala phantsi uze uthulule kwakhona. Iifom ukubeka eziko osuke imizuzu eli-15.

ezifakwa goods

Le pudding banana - ukuba ukutya okunencasa kunye usempilweni ubunzima ilahleko isisu kunye namacala.

Izithako: zesiliva 6. bananas; 2 amacephe umgubo wengqolowa yonke okanye kukubola oat ukusilwa; Isigaba 1.5. cottage samasi; 1 iqanda.

Ukulungiselela: usile iibhanana 6 1.5 iikomityi cottage samasi, yongeza iqanda mix, kancinane ukongeza amacephe ama-2 isidlo okanye oatmeal emhlabeni. ifomu Lutho ngenxa ukubhaka ioli, wabeka lo mxube ukungunda, wazibeka-oveni. Ukubhaka de eqweqweni olova browned.

ezifakwa amafutha

Wena uyakwazi ukuva uluvo ukususela uyose kufuneka kuphetshwe ngexesha yokudla. Lixesha ukwaphula bazibandakanye. ukutya okumnandi ukunciphisa umzimba nesisu kunye namacala apho, kunye keyiki banana eqhotsiweyo ukuthanda abantu abadala kunye nabantwana.

fritters banana

Ukulungiselela. Beat amaqanda 2 banana ezinqunqiweyo. ubushushu ipani, wagalela keyiki sangqa 6-10 cm, Qhotsa de brown segolide.

salads

Akukho nto eza ndiqaqambe naliphi na ixesha, ezifana salads phezu kwetafile. Ezi zokupheka ukuba ukukholisa kunye kusimangalise iindwendwe ngokuthi ukuba ukutya ekunciphiseni isisu kunye namacala kunokuba inencasa.

Isaladi ngeentonga enomzimba kunye setumato

Upheke 200 g rice. Nothango Ixolo kwekalika yeelamuni phezu grater omhle. Tomato isikwe iityhubhu-2 no-200 g surimi. Yongeza kwembiza zengqolowa. Kwesinye isitya, yenza ubophe: ngumnquma, dibanisa ya cloves 2 ikonofile, Nencindi kwesiqingatha ikalika kunye ilamuni, ityuwa nepepile ukuba ukungcamla, ukongeza imbewu fennel kunye yekoriyandire. Xuba zonke izithako ezisisiseko, baluphose sauce, ndiyasaphula isaladi phezulu kwaye dibanisa kwakhona.

Isaladi iitumato kunye croutons

2 iitumato isikwe iityhubhu, makongeze itoti yeembotyi, 1 clove ya ikonofile, ityuwa ke, ixesha kunye eyemayonnaise, afefe breadcrumbs.

isaladi ihlobo

Izithako: 4 cucumber; 2 iitumato; 1 beam eluhlaza (itswele, idile); 1 clove begalikhi; ityuwa, ipepile, paprika ukungcamla; 1 icephe oli yemifuno.

Ukulungiselela: Sika cucumber 2 no-4 iitumato iityhubhu okanye izilayi. imifuno bacanda, igalikhi clove kunye Umxube kunye nemifuno. Season ngeoli kunye nobulawu.

okulula

Potato chips ukwehla kungena imvelaphi, kwaye kulungiselelwa ukubukela kwakho oluthandayo, ungakwazi ukupheka chips banana - a ukutya okunempilo ukuze ubunzima ilahleko esisu kunye emihlubulweni phakathi kwamadoda nabafazi alusayi kubangela iimvakalelo kuphela HIV.

chips ngeplantain

Ukulungiselela. Ecacileyo ahlangene 2 banana ze uyinqunqe ibe ngamacetyana ezibhityileyo. Xa ukulungele baking iphepha wenza walala iibhanana, ugalele ioli kunye nemifuno ifefe Chili. Ukubhaka imizuzu eli-15.

Yiba nomdla wokutya!