Ukutya okunempilo: Ukutya menu. Isondlo esifanelekileyo ukunciphisa umzimba: i menu usuku ngalunye

imilebe Namhlanje wonke umntu ukutya okunempilo. Menu ukunciphisa umzimba Kulula ukuba uzenze, xa usazi ukuba imigaqo esisiseko yomzimba wethu.

Nabanye ngokuqiniseka ukuba uthi ubomi on Earth luyaphucuka aspect qualitative. Ngoko ke, ukuba kwiminyaka elikhulu eyadlulayo, uninzi ihlabathi wabandezeleka kukungondleki, namhlanje malunga umlinganiselo efanayo ophethwe ukutyeba. Kuphuhliso lwamashisini wajongana ukunqongophala kokutya, ukudala eninzi ukutya zokwenziwa.

ukutya Industrial nempilo

Ngelishwa, inani akusoloko kisekiyo ngqo nomgangatho. Ukutya inyama mveliso kunye neemveliso zobisi, umgubo kunye umntu kamnandi ngokukhawuleza uphelelwa imilo yaso yendalo. Ngelishwa, ezi mveliso imbaxa, ziyadlelana nengqiqo "yokutya okunempilo".

Menu ukunciphisa umzimba, kungakhathaliseki ukuba ngubani lowo, akayi kuquka ezo iimveliso ezifakwe kwi esisengobozini ukusetyenziswa koninzi kuthi. abo benza kwezemidlalo okanye byi ingqalelo kwimbonakalo yabo, kuphela uyazi ukuba adle njani ukuba mkhulu engeyomfuneko. Ke ezinye izileyi kwaye zikhokelwa uthando lwabo izibhengezo ngokwayo "eyinkunkuma fuda" ngohlobo iitshiphusi, iilekese, soda kunye izibiliboco McDonald.

Indlela ukutya kakuhle?

Akukho mfuneko yokuba ube yingqondi ukuqonda ukuba yintoni i "ezilungileyo" yintoni "embi". Ukuba uyathandabuza, uphethulele ingqalelo yakho imvelaphi, kwikhosi zendalo iziganeko. Abantu Modern badidekile ngokupheleleyo malunga yintoni ukutya okunempilo.

Menu kutya kunokubangela kubhekwe umzekelo ukutya ngayo. Ukuba satya nje yonke into imini leyo kufutshane umzimba wethu, bekungasayi kubakho iingxaki ukutyeba. Kodwa aniweva amazwi endalo, kodwa silalele iintengiso. Ukongeza, siye salahlekelwa incasa ukutya elula, kubonakala Ekse ngaphandle glutamate sodium kunye isiraphu ingqolowa.

adle ntoni na umntu, ukuba uthe wahlala ngokwendalo ukuba zange ithuba ukutyelela ezivenkileni? Kwaba ukudla okunjalo kwaye kuya kuba yeyona echanekileyo.

Ukwahlukanisa inyaniso umququ

Nayiphi table iya kubonisa ukuba umxholo iimveliso osidingayo ye uhlobo oluthile lokutya, kodwa oku akukho sisiqinisekiso ekulungiseleleni kwinkqubo ukutya okunempilo. Ewe, ukubala osidingayo iyavakala abo bafuna ukunciphisa umzimba, kodwa phi lulwahlulo kwezondlo. Enoba unomdla sesondlo ukulahleka ngokobunzima abafazi okanye amadoda, khumbula ukuba konke ukutya, ukuze ndithethe, wenziwa iiprothini, amafutha kunye carbohydrate. Ukwenza zonke iintlobo ezintathu yinto yokuqala efunekayo ukuze ubomi obuqhelekileyo, kodwa nokutshintshela nayiphi na kwezi ziphumo izondlo iingxaki zempilo kunye iseti amafutha emzimbeni.

Kuba abantu abaninzi, inxalenye enkulu ekutyeni yenziwa amafutha kunye carbohydrate. Zonke iilekese, ukutya fast, pizza, kunye neetships neetapile zizinto umzekelo ngokunxulumene enjalo, leyo yingozi kakhulu. Ukongeza, njengoko besisithi ngasentla, ukufumana izondlo ngaphezu ufuna, naye ecaleni. Njengoko yokwenza ubonisa, kwishifti yomxhesho abantu banamhlanje lwenzeka ngendlela carbohydrate.

Yintoni na ukuba izondlo

ibalulekile kuba ibubomi kumzimba Zonke izondlo. Kodwa ngokomfanekiso imisebenzi phakathi kwabo kusiwa ngolu hlobo lulandelayo: protein (protein) na izinto zokwakha ezi eziseleni, uxanduva kunye ibile, amafutha kwakhona iibhloko zokwakha kwaye eziyimfuneko iinwele esempilweni kunye nezikhonkwane. Carbohydrate zisinika amandla. Product Table unika ithuba bazi kangakanani a macronutrient othile equlethwe ifomu imveliso elinikiweyo. Kukho i amazinga ukusetyenziswa uqikelelo.

Ngenxa yoko, neprothini kufuneka utye grams 1 ukuya 2 ikhilogram ubunzima bakho owomileyo ngamnye (okt nqatha), amafutha kufuneka abe phakathi 0.5 no-1 gram kunye 25-40 iigrem carbs esiyifunayo. Oko kukuthi, echaza ukutya okunempilo, menu ekunciphiseni, ifomula kwemichiza kwaye ixabiso olucacileyo nezidingo zesondlo lomzimba.

Yintoni ukuba adle ukuba unciphise umzimba

Thina Wababela kunye namanani ngoku ukuthetha ngakumbi ngokukodwa ngezinto izitya kunganxulunyaniswa ingqikelelo 'ukutya ukutya okunempilo. " Le zokupheka nto inzima kakhulu, ngaphandle akukho mfuneko ukuba bathenge iimveliso eninzi. Oko kukuthi, yintoni hlobo mveliso kubekwa isiseko ekutyeni - amaqanda, inyama angamarhoqorhoqo, neenkukhu, nazo zonke iindidi zeentlanzi, imifuno kunye neziqhamo.

Fish phantsi uqweqwe Anut

Kuya kufuneka ukuba ukuloba naluphi na uhlobo 300-400 grams, ½ amandongomane indebe pine, 1 iqanda, 1 icephe umgubo, ityuwa. Coca iintlanzi emathanjeni kunye ulusu, ayithi nkxu paneer (umxube yomgubo kunye namaqanda). Gawulani nati, usebenzisa iphini lothuli. Fish afafaze kunye neenkozo zepistasi, Qhotsa kumacala omabini eyenziwe ngepani ngembiza.

A dish side semifuno

Uya kudinga 300 grams broccoli, 150 grams cauliflower, 1 itumata, 1 iikherothi. Iminqathe kunye neetamati kufuneka isikwe ityhubhu, i khaphetshu ibattery zibe embalini. Ukufudumeza ipani, ethulula ioli. Cook malunga 5 imizuzu, iminqathe, emva ukongeza itumata nekhaphetshu. Sibile imifuno 15 imizuzu phantsi isiciko ivaliwe ubushushu medium phezu.

souffle inyama

Kuyafuneka: eyenkomo ephantsi-fat komhlaba (350 g), 2 iqanda abamhlophe, nobulawu. iiproteni ibande Congress ngesantya Umxhubi aphakamileyo ityuwa, ndibazise kuloo a amagwebu zamafu. Faka amagwebu kwi Akunakuba, ngoko babeke ubunzima ukungunda abicah upheke eziko imizuzu engamashumi amathathu anesihlanu.

Cheese cheesecakes okunencasa

Elisezantsi fat-cottage sisi, neprothini 3, 1 iqanda sac, fennel, ityuwa. Dibanisa izithako nge lokuxhuba. Bagcobe ipani i ibhotolo encinane kunye cheesecakes ngecephe ulungiselele. Sizitshise obzharivaya imizuzu emithathu kwicala ngalinye.

cream soup

Broccoli (250 grams), iitapile (tuber 1), iminqathe (1 x), ityuwa. Yageza kunye nemifuno atyabukile wobulawa ukupheka. imizuzu elishumi elinesihlanu emva amathumba amanzi, susa imifuno evela epanini, refrigerate. Gawulani imifuno ibe okubizwa kunye blender, wongezelela isitokhwe imifuno.

Lose Weight in iVeki

kufuneka ibe yintoni ukutya iveki ukunciphisa umzimba? Ungasebenzisa zokupheka ezinikwe apha ngentla.

Ezo izitya simnandi kwaye iluncedo, kwakunye ube lixabiso elilungileyo amandla. Isidlo sasekuseni, ungakwazi ukupheka i omelet, uqhotse iqanda okanye uthathe inxalenye cottage samasi. Ungenza yokuqala kunye yesibini sasemini. Dinner - inyama okanye intlanzi ngaphandle nivathise, iikeyiki isonka samasi, isaladi eluhlaza. Musa ukulibala izimuncumuncu phakathi izidlo. Oku kunokuba iziqhamo omnye (apile kukhetha kunye zesitrasi), inxalenye itshizi okanye iqanda.

Caloric itheyibhile isiqulatho - into eluncedo kakhulu, kodwa ukuba ukubala kilojoules, ukuba uthe wadla ngeskim ngasentla. Weight uya kuhamba ngokulungeleleneyo, 1-1.5 kg ngeveki. Kholwani ndim, oku amanqatha ilahleko kangangoko, nantoni na ngaphezu eli nani - manzi kunye kwezihlunu.

Ngelo xesha, ukuba ngaba sezibalo ngentliziyo, kwaye uyakwazi ukubala kalorazh iyonke ngosuku. Ukuba usebenzisa Akukho calories ngaphezulu kwe 1500-2000, ngoko ke inkqubo yokufelwa leeponti ziya kuhamba kakuhle. Kodwa musa ukuthatha abafazi zakho ozithandayo kulawula 1000 calories - akukho sempilweni, umzimba nangoko "va" i incorrectness ngokuziphatha yakho yokudla, ngoko endaweni ngamanqatha uya kulahlekelwa umsipha anqabileyo.

Elinye icebo amandla luncedo

Ukuba unomdla itye, ngoko ngokuqinisekileyo nikuvile malunga izidlo uphuphu. Kuthetha ukuthini?

Loo zohlelo luhlobo "abantu endandinomdla" zizondlo ukutya ukubunjwa - iiprothini, amafutha kunye carbohydrate. Ukuba uyalandela ukudla, awufuni itafile umxholo caloric. Unako udle iiprothini kunye amafutha, iiprothini kunye carbohydrate, okanye carbs yedwa.

Umzekelo, inkukhu isaladi + ludibaniso protein ekudleni. Inyama - inyama ityebile plus ziiprotein. Isuphu inyama kunye nemifuno - indibanisela protein carbohydrate. Apple, orange - oko carbohydrate iluncedo.

Ngaba eli cebo ukusebenza?

oko kuya kunceda ukunciphisa umzimba ngokutya uphuphu? Ukuphonononga kwaye iziphumo zibonisa ukuba, ewe, kodwa kuphela ukuba bayeke carbohydrate ezimbi. Abantu abaninzi bacinga ukuba xa badla namandla kuphela, koko, "kuya kuba ithamsanqa 'anigqibele itshokolethi, pie, izonkana eziyolisa intliziyo. Enyanisweni, wekhabohayidreyiti zimbi, "ukuhamba isibini." Cake okanye nayiphi womqholi Kuyinto kakhulu yingozi ubumbe umxube carbohydrate kukutyeba. Khumbula ukuba izidlo yokwahlulahlula akuthethi kuthi njengokwamkela iilekese nje ngaphandle ukudla omkhulu! Kufuneka ukuba ngokupheleleyo kubo phezulu, xa unikel 'ingqalelo isiphumo ixesha elide.