Wonke amabhinqa amaphupha okuzithandayo kunye namadoda ayimjikelezile. Kule meko, amanye amantombazana athetha ukuqeqeshwa kwi-gym, ngelixa abanye basebenzisa iindlela ezidumileyo zokulahlekelwa ubunzima njengokutya. Unokuba ngumncinci kwaye unomtsalane kunye nokutya okukhululekayo kokutya.
Ukukhulula ukutya ekulahlekeni kwesisindo
Ngalunye usebenziso olusetyenziswayo lokukhupha ukutya luhlukaniswe kwiindidi ezinjalo (iintsuku):
- I-carbohydrates (ishukela, izithelo zerayisi kunye neziqhamo) - iya kuba yinto enhle kakhulu kubo bonke abathandayo iziqhamo, ukutya okutya, okusanhlamvu, kunye nama-mushroom.
- Ukutya (ukhilimu omuncu, ukhilimu) - akukho sidingo sokutya kuphela ukutya okunamafutha. Ngeemveliso ezinamafutha aphilileyo, unokufaka i-avocado, amaqanda kunye nemigqabi.
- Ukukhulula iintsuku ngokusetyenziswa kotywala (ijusi, amanzi, i-smoothies) - ijusi kufuneka inxiliswe kuphela ngokutsha, kunye nehayi kunye nekhofi ngaphandle kokongeza ishukela, iimveliso zobisi kufuneka zibe yi-fat fat.
- Iiprotheyini (i-curd, intlanzi, inyama) - isiseko sokutya kwezilwanyana ezincinci, iintlobo ezithile zeentlanzi kunye nezonka zokutya.
Ukukhulula ukutya ngokucoca umzimba
Indlela ephumelelayo yokukrazula iibisi kunye nokucocwa kunokutya ukukhulula umzimba. Oku kuyindlela enhle kakhulu kubantu abaye bahlaselwa yintliziyo. Ngokuphathelele iindlela ezifutshane zendlela yokuhlanjululwa, ziyimfuneko ukuba wonke umntu alondoloze impilo. Iingcali zenzululwazi zinokuqiniseka ukuba ezo ndlela zisiza ukulungelelanisa ukusebenza komathumbu. Ukukhulula ukutya kukunika ukutya okunje:
- Isidlo sakusasa : i-porridge (incike) i-apple egayiweyo, i-juice kunye ne-lemon rind.
- Ukutya : umhluzi (imifuno), i-porridge kunye nemifuno ekhethiweyo, isaladi kunye nemifuno eluhlaza.
- Ukutya kwesidlo : izimpande zeliselri, i-porridge, izaqathe, imifuno, umhluzi (imifuno).
Ukutya kweNdlovukazi kaMargarita
Indlela eyaziwayo yokuguqulwa kwindlovukazi edumile i-Margarita Koroleva ibizwa ngokuba yi- kefir yokutya , kuba i-kefir ye-fat-fat isiseko sesondlo. Ukulayishwa kokutya kweNdlovukazi yenzelwe iintsuku ezine. Ngeli xesha, akuvumelekile ukuba adle ityuwa, iswekile kunye namafutha, kwaye amanzi kufuneka atywe iilitha ezimbini kunye nesiqingatha. Ukukhulula ukutya ekulahlekeni kwesisindo kubandakanya imenyu enjalo ngosuku:
- kefir (iglasi);
- iifatata zibilisiwe;
- kefir (iglasi);
- ukhukhamba ezimbini;
- kefir (iglasi);
- inkukhu ephekiweyo;
- kefir (indebe yesiqingatha).
Ukukhulula ukutya kwi-oatmeal
Kule ndlela yokuguqulwa njengento yokutya, kucetyiswa ukupheka isidlo esinyeneyo, esimele sifane ne-jelly. Ukugcina izinto ezininzi ezinokubakho kwindlela yokutya, awukwazi ukubilisa, awukwazi ukubilisa, unokupheka. Ukwenza oku, galela uthule amaflegi ngamanzi abilayo. Esi sidlo kufuneka sikulungiswe ngaphandle kwetyuwa, ushukela kunye nebhotela. Ukukhulula kwi-oatmeal kwenzeka ezinjalo iintlobo:
- nge-oatmeal kunye nobisi;
- kwi-coat oatmeal;
- nge-oatmeal neapulo.
Ukukhulula kwi-oatmeal nobisi
Izithako:
- iiflegi - 100 g;
- Ubisi obuncinci-2.5 amalitha;
- i sinamoni;
- imbewu yeesame okanye iivunile.
Ukulungiselela:
- Iiflegi zongezwa ubisi obilisayo kwaye ziphekwe kuze kube sekulungele.
- Kwidle ephekiweyo yongeza i-sinamon, imbewu yeesame okanye iivunile.
Ukukhulula ukutya kwilayisi
Ukutya okufutshane okufutshane kunokukwenziwa kanye ngeveki. Ukukhulula kwilayisi akufanelekanga ukuba kusetyenziswe imihla ngemihla, ngoko ungeze ukongeza ixesha. Ukuba imeko yezempilo ibuhlungu, kufuneka umise ngokukhawuleza ukutya. Ngaloo mini, kufuneka ukhuphe ngaphandle kokusebenza ngokomzimba, njengokuba kukho ithuba lokuba ngokuhlwa kwandidla. Kubalulekile ukukhumbuza ngolawulo lokuphuza ngaloo mini, kuba loo mveliso inemiphumo ebophelelayo.
Ukukhulula imini kwilayisi elibomvu
Izithako:
- ilayisi - 150 g;
- amanzi ahlanzekileyo.
Ukulungiselela:
- Ngokuhlwa, uthele ilayisi ngamanzi acocekileyo.
- Ekuseni irayisi ihlanjululwe kwaye ibilisiwe ngaphandle kwetyuwa kunye noshukela.
- Ukupheka kuhlulwe ngamacandelo ama-5 afanayo kwaye udle yonke imini.
Ukukhulula ukutya kwimihla engama-7
Indlela eqinisekisiweyo nefanelekileyo yokunciphisa umzimba isicatshulwa ukukhulula ukutya kwiveki. Ekudleni kwakhe imenyu eyahlukeneyo eya ku kholisa wonke umfazi olahlekelwayo. Nangona uhambelana nayo yonke imiqathango yale ndlela yokulahlekelwa ubunzima njengoko ukukhupha iiveki yokutya ngokukhululeka ngeveki kuya kuba lula. Imenyu yeveki ingaba ngolu hlobo:
- NgoMvulo noLwesine : isidlo sasekuseni - i-curm curd (100 g), ezimbini iinketyana zesonka; isidlo sesinkwa (200 ml), isonka ezimbini sesonka, ikhukhamba; isidlo esilisiwe (i-100 g), ubisi olugcotyiweyo (iglasi).
- NgoLwesibini noLwesihlanu : isidlo sakusasa - amaqanda enkukhu abilisiwe (iinqwelo ezi-2), ezimbini iinketyana zesonka se-rye, i-tomato; isidlo sasemini - i-borsch eluhlaza (200 ml), isifuba esilisiwe (100 g), ikhukhamba; isidlo - ingilazi ye-fat-fat kefir, isaladi yemifuno .
- NgoLwesithathu noMgqibelo : isidlo sasekuseni - ushizi onzima (20 g), utamatisi kunye neziqwenga ezimbini; isidlo sasemini - uhlaza (200 g), inyama yenkomo ebilisiwe (100 g), utamatisi; isidlo - vinaigrette (150 g), iglasi ye-fat kefir.
- NgeCawa : ungadla yonke imveliso. Umxholo weCalori ngosuku kufuneka ungabi ngaphezu kwama-600-700 kcal.
Ukukhulula ukutya kwimihla engama-3
Le nkqubo yombane iquka ezintathu- mode -diets ezilula , ezifuneka zigcinwe imihla ngemihla. Ngethuba lexesha elipheleleyo kucetyiswa ukusebenzisa iilitha ezimbini zamanzi acocekileyo ngaphandle kwegesi. Imini yokutya i-day-day yokulayisha ingaba nale menu:
- Umhla wokuqala we- buckwheat ngaphandle kwe-ushukela kunye netyuwa.
- Usuku lwesibini luprotein. Ngethuba lemini, kufuneka usebenzise i-fletlet ye-inkukhu ebilisiwe (500 g) ngaphandle kweoli kunye nesikhumba. Phakathi kokutya unako ukusela itiye eluhlaza kunye namanzi nge-lemon.
- Ngosuku lwesithathu . Ngethuba lemini, kufuneka uphuze ilitha yesiqingatha se-kefir (umxholo we-fat) - 1.5%). Okufunekayo ukusela amanzi amaninzi.