Intombazana efuna ukufumana iifom ezikhohlisayo kufuneka ikwazi ukutya ngokufanelekileyo ukuze izuze ubunzima bomzimba. Le yodwa indlela onokuyichitha ukuxhamla ngokweqile, kodwa "ungathathi amanqatha" kwaye ufumane i- cellulite kunye ne-flabbiness yolusu.
Ungayidla njani ukuba ufumane ubuninzi be-muscle ngokuphepha?
Kukho imithetho emininzi eyenza isicwangciso sendlela yokutya ngesisombululo esheshayo semisipha yomzimba. Okokuqala, kuyimfuneko ukuba udla ngokutya (ubuncinane amaxesha amahlanu ngosuku, amaxesha angama-7). Okwesibini, kubalulekile ukuba izabelo zincinci. Kwaye, ekugqibeleni, kufuneka uqaphele ngokucophelela umxholo we-calorie wokutya kunye nokubunjwa kwawo kwe-BZHU (amaprotheni, amafutha kunye ne-carbohydrates).
Le yimiqathango ebalulekileyo yokutya ngokufanelekileyo ukuze ufumane ubunzima be-muscle. Ngoku makhe sibone umzekelo wemenyu apho zonke izixhobo sele zilungelelanise. Kuluhlu olungezantsi ukumkelwa kwexabiso elifunekayo lokutya lihlulwe ngamaxesha angama-7. Ukuba kunokwenzeka, zama ukutya ngokuchanekileyo ngokwale shedyuli.
Yintoni ozakuyidla ukwakha ubunzima besisipha?
Nasi umzekelo wendlela kunye nento enokudliwa ngayo ukwenzela ukwakha imisipha. Imenyu yenzelwe intombazana, ngoko awukwazi ukuyithatha njengesiseko sesondlo kumntu.
Ngoko, nantsi imenyu yesampula:
- Isidlo sakusasa singaba ngama-200 amagremu e-oatmeal okanye nayiphi na enye isityalo, abilisiwe kubisi 3.5% weoli. Yongeza i-sandwich ne-bhotela kunye noshizi kunye nekende yeeyi okanye ikhofi kunye noshukela okanye ubusi. I-cheese ayifanele ishintshwe ibe isobho, kodwa ungasebenzisa ingulube ebisikiweyo.
- Isidlo sasekuseni sesibini (iiyure ezimbini emva kokuqala). Ungadla i-curd mass okanye i- cottage shiese kunye nobusi (kungekho ngaphezu kwe-150-200 g, umxholo we-fat ophantsi kwe-5%). Kwakhona avunyelwe ukusela iJusi, i-compote, itiye okanye ikhofi kunye noshukela.
- Ukutya (2 iiyure emva kwesidlo sasekuseni). Uvumelekile ukuba udle ibhanana, i-apula okanye ipayari. I-Oranges nezinye izithelo zentrasethi zikulungele ukungadli, ngokukodwa, njengevini okanye iinannpe.
- Isidlo (2 iiyure emva kokutya) kuqukethe isobho kunye nenyama okanye intlanzi (200 g),
Ikhosi yesibili (150 g yokuhlobisa, 150 g yenyama, imifuno engenamkhawulo), isiselo. Unako ukukwazi ukuthatha i-dessert, umzekelo, i-ayisikrimu okanye i-30 g yetshokolethi emnyama. - Ngomso emva kokuhlwa kwasemini (iiyure ezingama-3 emva kokuhlwa kwasemini) ziqulethe iziqhamo, njenge-snack okanye isaladi yemifuno (150-200 grams) kunye nenqatha yesonka esimnyama.
- Ukutya isidlo (2 iiyure emva kwemini). Ivumelekile ukuba idle i-200 g yemenyama emhlophe, igxinwe kunye nokuhlobisa imifuno.
- Isidlo sesibini (iiyure ezimbini ngaphambi kokulala) liqukethe 1 inkomishi ye-kefir kunye nomxholo we-fat e-2%.