Ukutya olusebenzayo for ubunzima ilahleko isisu kunye namacala ekhaya

Xa kuqala intlakohlaza phantse wonke umntu uqalisa lokuphicotha umzimba wakho, kunye phantse ngalinye ixesha ekufumaneni iziphako kulo. Yaye uninzi wokuhlwa ebusika kunye neti jikelele TV Tyhila Imihlubulo wanamanqatha isisu sam. Le yeyona ndawo eziyingxaki, nto leyo kakhulu unenxaxheba umaleko okunamafutha. Kwaye nabani na isinxibo ehlotyeni iza kugxininisa ezi ntlanzi zezona ndlela ezingaginyisi mathe. Ngoko ke, kuyimfuneko ukuba athathe amanyathelo ezingxamisekileyo. Kuqala kwinto zonke, siwenza aqiniseke kuni; olusebenzayo yokudla ukunciphisa umzimba nesisu kunye namacala apho. Bona musa ukuba izithako imali eninzi okanye nzima, ukuze nibe nako ukwenza kubo ekhaya xa uyifuna kakuhle.

Ukutya okanye umdlalo?

Kuyinto umbuzo obungunaphakade okuhlasela abafazi abaninzi. Mhlawumbi kufuneka ukusebenzisa ngokwayo izithintelo, kodwa ukubhalisa nje ngendawo yokwenza umthambo? Emva koko, le calories extra uya kuwutshisa, namacala aso zinyibilike phambi kwamehlo ethu. Kubonakala nantoni na enjengale. Cake iqulathe calories malunga 600 kwaye iiseshoni enye iyure kwiholo uya kukwazi ukuchitha malunga 200 kcal. Enye dessert, menu yakho ayiyi kuphela, kunye nokongeza imveliso omnye calories 2,000, uya kancinci kodwa ngokuqinisekileyo ukuzuza ubunzima. Kwaye iiklasi zakho kwiholo kuya kukhokelela kuphela ukunyuka okungephi kwi isihlunu phantsi umaleko namanqatha nto negalelo ekuncipheni imithamo. Hayi, musa ukuba lo mdlalo ayifuneki okanye yingozi. Ngokwahlukileyo koko, ukwenza igalelo ukuyilwa umzobo entle, kodwa ke kuqala kufuneka ukunyenyisa amandla. Ngoko ke izifundo ukutya olusebenzayo ubunzima ilahleko isisu kunye namacala + waza ishishini.

Ayeke imikhuba emibi

Makhe siqwalasele enye mzuzu. nethe oqhelekileyo kubaluleke kakhulu ukuba babe nethuba lokuba ukunyenyisa inkangeleko yazo. Ngoko ke, abophe ngokupheleleyo utywala necuba - oku imeko lokuqala endleleni ubunye. Kuqhelekile beka imetabolism kwaye bashiye wokugaya ukuba tapeworm phantse nzima. Nasiphi na ukutya olusebenzayo ubunzima ilahleko isisu kunye namacala Kukuze ukusilela ukusebenzisa nayiphi na utywala, ingakumbi utywala, nto leyo iqulethe eninzi phytoestrogens, nokunyoluka yayo ikhokelela ukuyilwa kwento isisu ethambileyo.

Imigaqo ngokubanzi ukutya

Le mfundiso, ekufuneka ifakwe isakhelo kwaye ziqhotyoshelwe apha efrijini, ukuba ufuna ukufumana nje kuphela, kodwa kwakhona bagcine i uhlobo ifanelekileyo mzobo. Zonke izidlo olusebenzayo ukunciphisa umzimba kunye namacala esiswini iqala nokutya non-okunamafutha. Iilekese nokutya eqhotsiweyo, cutlet breaded, ibhotolo - zonke ezo kufuneka babe yinto yokunqakulisa ecaleni. Isiseko odla yakho - yenkomo kunye neenkukhu, nentlanzi kunye neemveliso zobisi ephantsi-fat.

Libala ngayo yindlala. Kukho imfuneko izihlandlo 5-6 ngemini, le menu enjalo kuqinisekisa ngcembe umzimba. Fishing akufuneki ibe kakhulu emva kwexesha. Sidla kubacoca encwadini yefowuni uze ucime TV kunye nekhompyutha. Ukugxininisa bayadla, udle ngokucotha, ukumamela iimvakalelo zabo. SeTyuwa, ipepile kunye nobulawu zisetyenziswa mali ncinane, kwaye ngcono ancame phezu kwazo.

Cook imifuno, inyama okanye intlanzi Kulungile sibini. Xa upheka izinto eziluncedo ukungena emanzini, kwaye kule meko, ngokupheleleyo. Ngosuku kufuneka ukusela iilitha ezi-2 zamanzi ecocekileyo, kodwa ngaphezu le ntlawulo enqwenelekayo, oko igcwele nokudumba. Iilekese ukuba uzinikele ngokupheleleyo phezulu, kodwa akazange buhlungu ncam, kuyimisela amandongomane amaqunube kunye neziqhamo. Apha Sekukancinane nedayethi isisu ekunciphiseni kunye namacala kumabhinqa. Menu kuba veki uya kukwazi ukukhetha iinketho zabo ecetywayo okanye beze nowabo. Okokugqibela, le imeko yokugqibela - ubuncinane imizuzu eli-10 ngosuku kufuneka inikwe i Amazing aerobic. Oku kukuvumela ukuba ngokukhawuleza aqhumisele ngamanqatha kwimimandla ingxaki nokuphucula ejikelezayo.

protein yokudla

Namhlanje, kuphela wevila ayiyazi malunga nenzuzo leeprothini umzimba. Kungenxa yoko le nto ukutya ekunciphiseni isisu kuqala kunye namacala amabhinqa ekhaya, apho siya kuba protini. Kuqala protein ezifunekayo omzimba izinto zokwakha, kwakunye ngunobangela zonke iinkqubo eziphilayo. Oko kukuthi, ukuyeka inyama kunye nentlanzi, uya kwenza okubi ngakumbi umzimba wakho kunokulungileyo. Protein ngokukhawuleza kuphela enyakamisa, kodwa ixesha elide ukuba kwetyiswe, kwaye ke ngoko imvakalelo yindlala akanako ukutyelela kuwe emini. Gcina alikwazi ukuba lide ngaphezu kweentsuku ezili-14 yokudla protein. Kulo lonke ixesha ukutya kwakho inokuba incum yenkuku kunye namaqanda, kwakunye ezisezantsi-fat iyogurt. Ngoko ke kufuneka ukuba kancinci ukubuyela ukutya yesiqhelo.

ukudla esinemigca

Le ndlela yesibini - utshintsho protein ekudleni imihla. Ngoko wenza amalungiselelo ujingi yinqobo ungabunikeliyo nethe umzimba ukuba isantya ukuba ulinde ixesha esibi. Kwelinye icala, lungenzeki ngokuzenzekela kwaye eshotayo kwezondlo ezithile, njengoko yonke isithintelo imihla usebenza kuphela omnye kubo. Ukumelana ukudla okunjalo kwakhona lula kakhulu, njengoko ngemini elandelayo utshintsho menu kum. Xa nokubuyekezwa, yeyokuba isebenza kakhulu ikwayile ukutya ekunciphiseni isisu kunye namacala kumabhinqa. Menu-10 kg ivumela ukuba kulula ngeentsuku nje ezingama-20.

Ngoko ke, ngenye imini, iproteni, owesibini - a ekudleni. Umthombo protein iya kuba inkukhu iqanda, kunye nemithombo carbohydrate - beetroot, iminqathe kunye ikhaphetshu. Le mihla leeprothini sakusasa, ungakwazi ukupheka iqanda cucumber. Phambi kwesidlo sasemini, bilisa inkuku ngaphandle ulusu. Kamsinya nje amanzi yamathumba, qiniseka ukuba nemali yokuhlawula umhluzi kwaye kuqhubeka kuphekeka. Malunga 700-800 iigrem inyama kufuneka yahlulwe ukudla zilandelayo. Kuyimfuneko ukuba ukusela iiglasi ubuncinane ezisibhozo zamanzi ngemini ukunika ityuwa.

Ekudleni ngosuku kubizwa ngokuba imifuno. Ngosuku bavunyelwe ukuthatha isiqingatha kwekilogram wemifuno. Lungisa isaladi kusasa, ngokuthatha 0.5 kg ikhaphetshu, beetroot kunye neminqathe. Kuyafuneka ukuba lahlulwe izidlo malunga 8, ixesha ngalinye isixa kudliwe kufuneka ube malunga 1 ikomityi.

Express-ukudla

Zonke kwenzeka ebomini, kuya kuba isiganeko esibalulekileyo yokunxiba ezilungiselelwe ngesi sihlandlo, nangona nalezaet, kodwa ezinqeni ziingubo ngokucacileyo iphumela, kuba ekufuneka. Kulo mzekelo kufuneka ngokukhawuleza athathe amanyathelo. Zokudla kakhulu musa yaleza ukusebenzisa amanyathelo lokuxakeka, wabashiya kuphela kwimeko ezininzi kakhulu, ngenxa yokuba oko uye ngokukhawuleza kubuya kamsinya, ngoko nkqu additive. Kodwa zokunika ulwazi, sifanele ingqalelo kwaye loo ukutya ekunciphiseni isisu kunye namacala kumabhinqa. Menu ngokuba lweveki nto inzima kakhulu okanye ulambile, kodwa oko kuya kufuna ukuba sesichengeni ethile. Olu khetho ukudla nenika ukutya ezine.

Okuqulethwe ngokunciphisa express

Breakfast akufuneki ukuba awukho. Oku isidlo ebalulekileyo, leyo ukukuhlasela amandla kunye nempilo. Ungakhetha naliphi na iinketho okanye zokubatshintsha ngabanye amandla ezifana-eneji. Ngenxa yoko, njengokuba sakusasa abanokusebenza 130 g amafutha cottage itshizi, yaye-orenji, okanye 200 grams curd kunye apile, iyabiliswa abilayo oatmeal iziqhamo ezomisiweyo (3 amacephe okuziinkozo kunye 3 uyawathena ezomileyo okanye Iapilkosi), 40 g isonka sombona, wazifefa ngokunjalo paprika, 1 iqanda ebilisiweyo kwaye isonka. Njengoko ubona, ukuba akukho nto imbi kangaka ukuze uqalise ukutya ekunciphiseni isisu kunye namacala kumabhinqa. Menu veki, uyakwazi upeyinte ngokwabo ngoko nangoko, okanye abe yonke imihla. Njengokuba umthamo kanye ngemini okanye apile ezi 2 3 amaqunube fresh, 1-orenji.

Lunch - isidlo kubaluleke kakhulu, kuba ngumrhumo engundoqo amandla kunye nezondlo. Uyakwazi ukukhetha 250 g inkuku kwi lunghekerile kunye isaladi imifuno, okanye 200 grams yeentlanzi ebilisiweyo kunye nemifuno iyabiliswa, isophu yemifuno 1 iqanda, i isuphu eyenziwe imifuno kunye nentwana netshizi. Dinner kufuneka ibanjwe kamva kunokuba ezintandathu okanye ezisixhenxe nentsimbi ngokuhlwa. Indlela umbhali usimema ukuba 100 g nyama iphekiweyo kunye nemali enye yeembotyi eziphekiweyo okanye 2 iitapile ezitshisiweyo kunye isaladi yemifuno, okanye 200 grams iimbotyi ebilisiweyo, 1 iqanda, itoti 200 g chicken ebilisiweyo, iitumato 2 yemixoxozi, okanye khetha 200 grams kwaselwandle iyabiliswa.

monodiets

Kakade ke, lo indlala ugwayimbo okanye amandla kuphela ama-apile (kefir, buckwheat, irayisi) - into yokuqala ethi qatha engqondweni, ukuba ufuna ngokunciphisa olusebenzayo ukuba ubunzima ilahleko isisu kunye namacala kumabhinqa. Menu kuba veki kulo mzekelo ilula kakhulu. Ukuthenga imveliso ekunene, kwaye trick kwenziwa. Kodwa enyanisweni ukudla okunjalo iba disorder pathways kwaye yambetha izitho zokugaya. Ukuba nje ukutya ezisisiseko ezi imifuno okanye iziqhamo, umzimba usenaso isifo kukungabi protein, ukuphazamisa eyakhe ubunzima bayo kwezihlunu. Ngoko ke, le ndlela isebenza kuphela inguqulelo ukothula yosuku , okanye ezinye iimpawu zawo, ezifana ukutshintshwa isidlo sangokuhlwa iyogurt.

Kwabo kuka 50

Njengoko sikhula, imizimba yethu ukutshintsha. Kwiminyaka engama-30, izinga ukutya luyakwazi asixolele chips kunye The, kwakunye isixa esithile ngamanqatha kunye ekudleni zokutya. Noko ke, xa ubuye 50, kufuneka benze utshintsho kwizidlo okanye uya kufumana ubunzima ngokuthe chu. Kodwa kwakhona sikuqinisekisa ukuba ugwayimbo indlala - ayisosizathu, kufuneka smooth isisu ukutya ekunciphiseni kunye namacala kumabhinqa. Menu veki kufuneka luqulathe igama iziqhamo kunye nemifuno, inyama angamarhoqorhoqo, intlanzi, iimveliso zobisi kunye neenkozwana yonke. Ukudla on ixesha ilahleko ubunzima kufuneka abe ngaphezulu kwe-1000 kcal ngosuku. Kulo mzobo obekwe 200 g chicken ebilisiweyo okanye intlanzi, 1 iqanda, 100 g kwamanzi okuziinkozo, 200 g amanqatha itshizi, kwakunye coleslaw, iminqathe kunye eluhlaza kunye ezithile kwiziqhamo. Kakade ke, sonke ngaphandle netyuwa, iswekile kunye nesonka okanye umgubo, yaye zonke ukutya kufuneka okuphekiweyo abilayo. Ukutya elwe isisu nxazonke yabasetyhini abangaphezulu kweminyaka engama-50 kufuneka silumke kakhulu, ngenxa yokuba umzimba akazange akuvumele ezahlukeneyo nezothuso, kuquka imida ezibukhali ukuba izondlo. iintsuku Ukuzila - akukho khetho yakho, kwehle ubunzima kufuneka ngoku uhambe kancinci umoya kakhulu.

Products, nesandla umzimba

Ndingathanda ukuba bathi akukho kangangoko kuzo zonke nasiphi na isondlo ekunciphiseni isisu kunye namacala kumabhinqa. Menu ukuba veki kufuneka kusekelwe phezu iimpawu ephilayo, kwakunye isixa kilogram kwemfuneko. Siya kunika uludwe lweentlobo zokutya ezikhuthaza ilahleko ubunzima kunye nokugcina phezu uphawu olufanayo. Le oatmeal, eye umgangatho incasa elungileyo kwaye iqulathe starch, leyo ikhawulezisa nethe. Kwindawo yesibini iimbotyi mthombo iiprothini yokungabikho ngamanqatha. On ngebande elinye kunye neembotyi, neentlumaya ezinokusetyenziswa. irayisi Brown ngokuchaseneyo emhlophe - ngumthombo ifayibha iyingenelo. Chickpea libe lisalele ngasemva kwezinye legumes ngokwexabiso protein, kodwa eyahlukileyo ngendlela elungeleleneyo acid acid kuqamba. Ekugqibeleni, irhasi - kubalulekile kakhulu kwaye esezantsi-osidingayo. Ezi mveliso kufuneka ngokuqinisekileyo aquke ekutyeni, ukuba ngaba uceba ukutya ekunciphiseni isisu kunye namacala kumabhinqa. Menu oku kuya kuba isohluka nangakumbi kwaye iluncedo kakhulu.

Ukutya kumelwe kuhambe

Namhlanje sinika iintlobo ngeentlobo enjalo kweenkqubo ukunciphisa umzimba ukuba kube nzima ukuba isigqibo ukuba ukhetha. Ngoko ke, eyona nto ibalulekileyo ukuze bakuthathele ingqalelo imigaqo esisiseko emakuhlangatyezwane ukutya ekunciphiseni isisu kunye namacala kumabhinqa. Menu veki, neempendulo apho ezidityaniswe okona kulungileyo, eyakhelwe ngokusekelwe umlinganiselo: 15% protein, isiqingatha ekufuneka zibe okusuka kwizilwanyana, 55% iikhabhohayidrethi, 95% yazo kufuneka ibalelwe iziqhamo kunye nemifuno, no-30% - a nenqatha, isinye kwisithathu oluba kwimithombo zezityalo. Ngaloo ndlela wokwakha ukutya, kodwa indlela yobomi, emva koko, ukuba akayi kubavumela ukusuka umzimba.

umsebenzi ngokomzimba

Amaxesha amaninzi, thina luphumelela kancinane xa kufikwa yoqeqesho lwezemidlalo. Nangona kunjalo, bonke nto imbi kangaka. Ngapha koko, isiphumo ilungileyo odityanisiweyo we ekunikezeleni ukutya ekunciphiseni isisu kunye namacala kwabasetyhini kunye umthambo. An ngobuwena kakhulu iza ukuhamba. Nje imizuzu engama-30 ngosuku siya obubonakalayo phakathi inyanga. Xa kusetyenziswa, wongezelela kule uqeqesho ihupula imizuzu 5-10 ngosuku, ngokunjalo imithambo esiswini, iilifti 30 umntla eliphezulu nengasezantsi. Okokugqibela, kukho olukhulu baya ndibaleka kwaye utsiba intambo.