Bathi uqeqesho luyimpumelelo engama-20% ekulahlekelweni ubunzima, kwaye ukutya kuyonke i-80%. Ngokuqinisekileyo, kungenangqondo ukuba nethemba into ethile yezinto ezimbini - ngaphandle kwesondlo esifanelekileyo (esiyithethayo ngegama elithi "ukutya"), ayikho i cubub iza kukhangela kwisisu sakho kumafutha, kwaye ngaphandle koqeqesho - abayi kuvela.
Ngokuqhelekileyo, ungeyithandi njani ukuyidida, kwaye ngaphandle kokutya ukutshisa i-fat ephakaphi. Ngoko ke, qhubeka.
Ukutya okutshisa amafutha
Ukutya kokutya kokulahleka kwesisindo - akuyi 500 kcal ngosuku. Enyanisweni, ukwehla okunjalo okubukhali kwi-calorie content kuphela kukhokelela ekutheni ukunyuka kwamanqatha, kuba umzimba ukwesaba ukulamba. Kodwa ukuqaliswa kokutya okukhawuleza isantabolism kwisondlo kuya kunceda kakhulu.
Okokuqala, ukutya okutyebileyo kusekelwe ekusebenziseni amanzi, oko kukuthi, amanzi. Ukuze uhoxise yonke imveliso yokubola, ukukhawulezisa isantabolism kwaye usebenze ukutshiswa kweoli , kufuneka uphuze malunga neelitha ezimbini ngosuku.
Isondlo esifanelekileyo sokulahlekelwa kwesisindo kukudibanisa isixa esikhulu seprotheyini kunye nomxholo onomlinganiselo we-carbohydrate kunye namafutha. Zonke izinto ezintathu ziyimfuneko, yiprotheni enokutshisa. Isizathu sisilula - zikhona iimveliso ezicebisa ngamandla, kodwa zikhona ezo zifuna okungakumbi kunathi kunokuzinikela. Yiyo ke iiprotheni - iimveliso ezinomxholo wekhalori. Ukutya okuphezulu kakhulu kwiprotheni yokutya:
- i-cottage cheese ukuya kwi-5% ye-fat content;
- i-kefir ukuya kwi-2% ye-fat content;
- ubisi ukuya kwi-2% yomxholo weoli;
- i-yoghurt 1% yomxholo weoli;
- ukhilimu omuncu ukuya kwi-15% yeenqatha (okanye, bhetele, ubeke endaweni yogurt);
- I-cheeses ukuya kwi-25% yomxholo weoli.
Ukongeza kwimveliso yobisi, sidinga iprotheni yesilwanyana yangempela - intlanzi kunye nenyama. Kwaye, intlanzi ikhethwayo, kuba iprotheni yayo iyagcinwa ngcono.
Kwaye i-fat oil burner is vitamin C. Itholakala kuwo onke amajikijolo, i-citrus kunye nesaladi. Kukholelwa ukuba abo basebenzisa i-ascorbic acid imihla ngemihla balahlekelwa ngaphezulu kwe-25% ngaphezu kwabo baphepha i-vitamin C.