Ukutya okufanelekileyo

Into enokuzikhethela yona kukutya okunokulinganisela ukulahleka kwesisindo. Olu khetho luya kuvumela umzimba wakho ukuba ungabandezeleka ngenxa yokungabikho kwamavithamini kunye nezinto ezilandelelanayo, kwaye kulula ukulahla ubunzima obukhulu. Enyanisweni, kubalulekile ukutya ngokulinganisela kungekhona ngexesha lokulahleka kwesisindo, kodwa ngokubanzi. Oku kuya kukuvumela ukuba ugcine iziphumo zokulahlekelwa ubunzima kwaye uhlale uhlala kwisisindo esifanelekileyo.

Ukutya okunokulinganisela kwama-calorie angu-1200

Oogqirha bakholelwa ukuba ukutya okunokulinganisela akufanele kubalwe ngaphantsi kwama-1200 khalori ngosuku. Lo ngumda ophantsi, kwaye akudingekile ukuba ungene ngaphaya kwayo ngaphandle kwemfuneko enkulu. Ungalibali ukuba umzimba uchitha iikhalori kwimisebenzi ebalulekileyo - ukugcina ukuphefumla, ukujikeleza, ukushisa komzimba, njl njl. Oku kuninzi ukusika umxholo wekhalori kukunyusa umthwalo kwizitho zangaphakathi kwaye kuqhube ukuphuhliswa kwezifo.

Ngoko, makhe siqwalasele iinguqu ezimbini zeemenyu ezilinganiselayo ngosuku:

Option

1. Isidlo sasekuseni - isaladi yemifuno, i-fat cottage cheese ephantsi, itiye nobisi ngaphandle kweshukela.
2. Isidlo sakusasa sesibini si-apple.
3. Isidlo - isiqingatha sokukhonza i-borsch, isiqwenga sesifuba esilisiwe, isiqwenga sesonka se-bran, iglasi yokudibanisa.
4. Ngomso emva kokuhlwa,
5. Ukutya isidlo - intlanzi encinci yeentlanzi kunye nemifuno, ijusi, i-bread bran.
6. Ngaphambi kokulala - iglasi ye-kefir 1% yeoli.

Option Two

1. Isidlo sakusasa - i-omelet yombane ephuma kwiiprotheni ezi-2, isaladi yemifuno esitsha, ikhofi kunye nobisi ngaphandle kweshukela.
2. Isidlo sakusasa sesibini si-orange.
3. Isidlo - isahlulo seesodusi sesobho, i-cutlet ye-steam nelayisi, i-compote.
4. I-Snack - 1-2 iindwangu, ingqungquthela yamaqabunga emisipha.
5. Ukutya okudliwayo kunye neentlanzi, itiye nobisi.
6. Ngaphambi kokulala - nayiphi na i-soft-milk-sour milk-1 glass.

Ukutya okunokulinganisela kufaneleke ngeveki nangenyanga. Okona kubaluleke - musa ukulibala ukudibanisa ukutya kwakho ngaphakathi kwesikimu secetywayo ecwangcisiweyo - buyisela inyama kunye neenkukhu okanye intlanzi, sebenzisa imifuno eyahlukileyo yokulungisa, njl njl.

Ukutya okulinganiselayo: umphumo

Musa ukulindela ukuba ngeveki uya kulahleka u-10 kg, njengoko uthembisiwe kwiidlo ezifutshane. Ukutya ngoko, uya kuhlaziya isisindo kancane, kwi-0.8 - 1 kg ngeveki, kodwa uya kulahleka iipowuni, kwaye kungenakucatshulwa kwamanzi kunye namathumbu, njengento yokutya okufutshane. Le ndlela ikuvumela ukuba ulahlekelwe ubunzima obuninzi ixesha elide, ngakumbi ukuba ucinga ngeempembelelo zangaphambili kwaye uya kulawula ukutya kwakho emva kokuphela kokutya.