Yintoni kungcono ukuba nidle isidlo sasekuseni, isidlo sasemini kunye isidlo isondlo esifanelekileyo? Zokupheka ukutya okumnandi yaye isempilweni

, Kufuneka izicwangciso kwangaphambili ukwenzela ukuba izidlo yaba nencasa yaye isempilweni. Yintoni kungcono ukuba nidle isidlo sasekuseni, isidlo sasemini kunye isidlo, kungekhona ukuze bazuze kakhulu kwaye ugcine loo mzobo? Diet ngexesha elinye kufuneka nje ukuhlangabezana imigaqo yokutya okunempilo, kodwa iimfuno zobuqu kunye ozikhethayo. Ntoni ukuze badle sakusasa, sasemini isidlo, ukuba ngaba sifuna ukuba ngcono okanye ukwenzakalisa emzimbeni wakho?

Ukubeka Plan Power

Calorie - nje kuphela into ekufuneka ithathelwe ingqalelo xa uququzelela isicwangciso yakho yokudla. Kubalulekile xa ukhetha izithako izitya koko iindidi zemveliso zibandakanyiwe kwi menu. Ukutya aphezulu amafutha neswekile, ngokuqhelekileyo iqulethe imali ethe calories. Yiyiphi indlela engcono kukho ukuzisa isiqabu ubuninzi emzimbeni wakho? Best isidlo sicwangciso siquka ubukhulu becala Ukutya ephantsi-osidingayo, ninendyebo izondlo ezifunwa ngumzimba wakho.

Oku kuthetha ukuba kufuneka babuyele kwizinto ezisisiseko: iziqhamo, imifuno, ukutya okuziinkozo yonke, iiproteni esempilweni kunye nezondlo. Ukulawula indlala namandla balance, kufuneka kube isidlo sakusasa, sasemini isidlo ukuba adle malunga umthamo ofanayo calories. Ukuze wenze oku, kufuneka kakuhle kwangaphambili ukucwangcisa menu wakho weveki, ngoko uyakwazi kakuhle ukuba nidle isidlo ethile.

phambi kwesidlo

Ngenxa yokuba umzimba womntu iqulathe ngaphezulu kwama-70 ekhulwini amanzi, into yokuqala ukuyenza emva kokuba uvuke, oko ukuba usele iglasi yamanzi ashushu, ekukhethwa kunye kulamula. Kusenokwenzeka ukuba iti eluhlaza okanye isiselo esintu. Ukuze nokwandisa ukutya, sakusasa kufuneka ityiwe ngokukhawuleza kangangoko kunokwenzeka, ngaphandle kokulinda iiyure 9 okanye 10. Yiyiphi indlela engcono na apho? Isidlo sasekuseni, ukutya iiproteins ifanelekileyo: amaqanda, itshizi, iyogurt. Eyona nto ibalulekileyo - yiyo ukulingana wekhabohayidreyiti kunye protini. iiyure 2-3 emva kokungenisa kwaye yindlala, kufuneka ukoyika kulo imvakalelo. Lo ngumqondiso elungileyo leyo ithetha ukuba umzimba wakho utshisa ukutya ngendlela eyiyo.

kwasekuseni

Yiyiphi indlela engcono akukho isidlo sasekuseni, ukuba ufuna ukuhlala imilo? Esi sidlo nje kunceda nje ukuthintela kukuzingxala ngexesha lesidlo sasemini, kwakhona kwandisa ingqalelo, iphucula isimo kunye nememori. Breakfast kufuneka ibe ngumba ophambili okhethekileyo, ingakumbi abo bafuna ukuncipha.

• Amaqanda kunye izitya kunye nenxaxheba yabo efanelekileyo. Kwi-480 kilojoules, ungenza ukuhlangabezana, ukwenza omelet kunye itshizi nokuzaliswa kunye ephantsi kukutyeba, kunye isipinatshi. Wakhonza izilayi ezimbini thowusti lonke-nengqolowa kunye amafutha iyogurt.

• isidlo okunesondlo fast. Umzekelo, besitya thowusti lonke-nengqolowa kunye neziqhamo. Ukuba akukho xesha, ukuze uyipheke, ungasoloko ukwakha cocktail fast, luncedo, yaye ngaphezu kwako konke nokunesondlo ngabo ukunxulumana isiqhamo blender, iyogurt, kangangesandla oats, i icephe imbewu iflakisi isipinatshi.

sasemini

Xa kufikwa umzimba, isidlo sasemini ayikho ukungena ingqalelo kangangoko isidlo sakusasa, kodwa ndabulaleka. Yintoni kungcono ukutya ngexesha lasemini? Oku kunokuba isiqwenga tortilla abotshwe nge pipi, lettuce, tomato zakhutshwa kunye lwemostade. Wawusebenza le esityeni isophu yemifuno, apile kunye iyogurt otyebileyo omncinane (485 calories). Okanye zama isaladi umango neembotyi, ugalelwe kunye nemifuno okuphekwe - iminqathe, broccoli kunye cauliflower, wakhonza kunye orange encinane kwaye inobunzima calories 470 kuphela.

ekudleni kwasemini

Isidlo sasemini - ixesha xa kukho ithuba elikhulu kuquka intlanzi kwisidlo sakho. Tuna kunye nesalmon yimithombo kakhulu omega-3 okunamafutha acid, leyo ukunciphisa ingozi yesifo sentliziyo. Ukukhonza kungaba obungafaniyo kakhulu, kunjalo, kufuneka ibe imifuno - iitumato kongezwe zeavokhado kunye netshizi enesiqulatho amafutha. Ungadibanisa lettuce, cucumber kunye nezinye kwemifuno. Ukongezelela, ungenza bangasezwa ngendebe iyogurt unsweetened nidle i-apile.

Zonka - ayinguwe isidlo

Awukwazi ukuwuthabatha lo kutya lula ukufumana njengoko sasemini. Yintoni kungcono ukuba adle emini, ukuze ungazaphuli ngokuhlwa? Kufuneka ukuba siqinisekise ukuba ukukhonza iqulethe malunga 100-150 iigrem imifuno 80-100 iigrem iimveliso protini (chicken amabele, tuna okanye nesalmon) ukuphumeza ukutya okunempilo.

We ham kunye netshizi zonka, salads okanye yemifuno isuphu - oko zonke iinketho lula, kodwa musa ayiqulathanga iimali ezaneleyo kwezondlo. A ukhetho elungileyo inokuba salads inyama kunye neembotyi okanye isonka ingqolowa, isophu yemifuno, okanye imali encinane yenkukhu okanye okuthambile kunye pasta kunye nemifuno. Ukwenzela ukuphepha iminqweno kwemini ngenxa iilekese, ungenza usele iti zetyeleba unsweetened, nto leyo eya ndibahlambulule ekhuhlangubeni lakho.

isidlo

isidlo okunempilo kungaba lula okanye ezintsonkothileyo. A lot of imizekelo: meatballs Turkey kunye nemifuno iyabiliswa kunye parmesan, sinoJoy inkukhu nerayisi emdaka, iziqhamo kunye iyogurt elimnandi. Yiyiphi indlela engcono akukho sangokuhlwa kunye nesondlo esifanelekileyo? Ukwenza kube lula, qiniseka ukuba ugcine kwimpahla ekhishini ukutya okunempilo.

Ebusuku udle ose yenkuku, imifuno eqhotsiweyo ezifana iipepile ebomvu, iimbotyi eziluhlaza namatswele. Kuyenzeka ukuba ongeze itispuni ye-oli yemifuno kwakunye soy nesosi ephantsi sodium kwaye wondla kunye imali encinci yerayisi brown. Le isidlo ezisezantsi osidingayo iya kuba calories 490 kuphela.

Okumnandi okunempilo ukutya: iiresiphi

Ungafuna enencasa okunempilo ukutya, ukuba ngaba bona na ukulayisha calories engenanto, asinto zanto. Apha sisicwangciso isampuli esihlala 1600 calories Ezongezelekayo.

• Breakfast. Thowusti ne salmon ngumsi: 1 isilayi toasted isonka-sengqolowa, 1/2 icephe cream itshizi, 2 izilayi salmon yaba ngumsi yonke iphela, 1 kwisilayi engqindilili red anyanisi, imifuno ezintsha. Total: 360 calories.

• Lunch. Ibhitruthi isaladi namafutha omnquma netyuwa elwandle, wapheka Pita isonka. Total: 220 calories.

• Lunch. Baked yosiwe yenkomo kunye horseradish 2 amacephe ama-2% Greek umxube iyogurt nge-1 icephe horseradish grease kunye nenyama, sombhako. Mkhonzeni ne lettuce, iitumato cherry kunye rasberries fresh. Total: calorie 300.

• iti kwemini. Smoothies "smoothie Tropical." Need 1/2 nendebe yamanzi nemozulu, 1/2 indebe mango engumkhenkce, 1/2 indebe asanda acudisiweyo juice-orenji (2 isiqhamo), 1/2 ikomityi iyogurt. Xuba yonke into blender. Total: 210 calories.

• Dinner. Spaghetti ne pepper. Ukuze ulungele kufuneka: 1 ikomityi ipepile zinqunqwe, 1/2 ikomityi zinqunqwe itswele ebomvu, amafutha omnquma, itispuni e-1, 1 indebe pasta okuphekwe ukusuka durum ingqolowa. Iirissie Sauté netswele ioli de de anyanisi iyakhanya. Aphosa nge pasta uzidibanise nesosi ukunambitha. Total: 420 calories. Yiyiphi indlela engcono akukho sangokuhlwa kunye nesondlo esifanelekileyo? Makube imifuno + inyama okanye imifuno + silambile.

Yiba nomfanekiso impilo entle

Phambi kokuba babeke isesityeni isitya, kuyimfuneko ukuba ukucinga ukuba abonakale njani esityeni ogqibeleleyo. Ngokweliso yahlula ipleyiti yakho kubini ze agcwalise elinye icala iziqhamo kunye nemifuno. kwiikota ezimbini ezishiyekileyo iinkozo ukuze ndizaliswe neprotheyini ezinqinileyo.

Qiniseka ukuba nebhetshi elandelayo yeemveliso zobisi (iyogurt okanye iyogurt). Ubuncinane kabini ngeveki, kufuneka ufake kwiimbotyi yakho yokudla kunye nentlanzi. Kodwa ke ukusetyenziswa kwamafutha eqinileyo efana ibhotolo kunye neswekile netyuwa kufuneka linciphiswe ukuze ubuncinane.

Kutheni ngokuhlwa ukuze ufune kamnandi?

Emva ukutya isidlo okunezakha-mzimba, njengoko umthetho, musa ukuba, kodwa yintoni na enawe saliphosa balwa ngenxa iilekese ngokuhlwa? Oku ngokulula bachaza ukusuka kwindawo nokomzimba ngayo. Kube ngorhatya - eli xesha, xa inqanaba iswekile egazini uyehla kwaye kukho kukukhanuka enkulu ukutya okumnandi.

Le kungcono ukuba alungise ziiprotein okulula. Zama angcangcazele protein okanye bar ngokukhawuleza ukunceda ukubuyisela imiba ephathelele phakathi imali encinane wekhabohayidreyiti kunye neeproteni.

Yintoni kungcono ukuba adle ngaphambi kokuba Amazing?

Uphando lubonisa ukuba ukutya iikhabhohayidrethi phambi umthambo kunceda ukwehlisa ukudinwa, uphucula ukunyamezela kunye nokusebenza. Iyure enesiqingatha phambi kokuba umthambo luthi bangayidlayo oatmeal, imifuno, iitapile, kungekhona itshokolethi kunye namaqebengwana.

Isidlo eqhelekileyo phambi kokuba ukuzilolonga inokuquka ezinjalo izitya:

• cottage itshizi kunye neziqhamo;
• chicken ebeleni kunye iitapile kunye broccoli;
• eyimitha turkey;
• omelet kunye nemifuno.

Yintoni kungcono ukuba adle ngaphambi kokuba ukuzilolonga, akukho mfuneko yokuba ukupheka ixesha elide? Ukhetho kakhulu - oko angcangcazele protein.