Ukutya okunempilo akusona ukutya, kodwa inkqubo yokutya okunempilo evunyiweyo yesikhungo sokutya. Into ephambili omele uyiqonde kukuba ukutya ngaphandle kokulimaza kwimpilo ayikwazi ukufutshane. I-kilogram nganye yobunzima obuninzi iya kuthatha iintsuku ezingama-5-7 zokutya okunjalo. Kodwa iikhilogram aziyi kubuya kuwe, ngenxa yokuba ususa amanqindi, kwaye ungayihoxisi umxholo wamanzi kunye nesisu, njengokutya okukhawulezayo.
Ukutya okunempilo kokulahleka kwesisindo kwakhiwe kwimigaqo yesondlo esifanelekileyo :
- Iimveliso ezinobungozi zingabandakanywa (ukutya okukhawulezileyo, i-soda, i-sausage, iimveliso ezibhema, iziqholo, amafutha, athambileyo, atyebileyo).
- Yidla kathathu ngosuku, isidlo sokugqibela - iiyure ezingama-3-4 ngaphambi kokulala.
- Ukutya ngaphandle kokulimala kwimpilo kukutya okunokulinganisela apho iiprotheni, amafutha kunye nee-carbohydrate zikhoyo ngokufanelekileyo.
- Ukutya ngokugqithisileyo kungabandakanywa! Ngesinye isidlo awunakudla ngaphezu kwama-300-400 amagremu okutya - oku kukuthi kufakwe kwisitya esisigxina esisodwa.
Ukutya okunempilo kwimihla ngemihla kubandakanya imenyu enhle, eyahlukahlukeneyo neyohlwaya, engabandezeleka ngokungabikho kwemveliso eyingozi. Makhe siqwalasele izinto ezahlukeneyo.
Option 1
- Ukutya kwasekuseni - i-oatmeal kunye neziqhamo okanye izithelo ezomileyo, itiye.
- Isidlo - isaladi yeklabishi, nayiphi isobho, inqanawa ye-ngqolowa e-1.
- I-Snack - iglasi ye-1% kefir.
- Ukutya okudliwayo - inyama yenkomo yokupheka kunye nemifuno.
Option 2
- Ukutya kwasekuseni - amaqanda atsiweyo amaqanda ama-2 kunye nenani elincinci lebhotela, 1 isonka sesonka, itiye.
- Isidlo - isaladi yolwandle ngaphambili ngeqanda, inkukhu yenkukhu kunye ne-buckwheat.
- I-yogack-low-fat yogurt.
- Ientlanzi eziphekiweyo kunye nemifuno.
Option 3
- Isidlo sakusasa - isonka sezonka zesonka kunye nama-fat fat-fat, itiye eluhlaza.
- Isidlo - isobho-puree, isaladi yemifuno entsha.
- I-pack-half packs ye-fatty-free cottage cheese.
- Isidlo - inkukhu ekhutshwe ngaphandle kwesikhumba, intambo yeembotyi okanye iklabishi .
Ukutya ngoko, uya kunciphisa ngokuthe tye umlinganiselo wakho. Into ephambili - lawula iziqephu kwaye ungazivumeli ukuba uchithe ekutya okuyingozi, ngoko ubunzima bakho buya kuhla. Yaye ukuba uthe waqhelana nesondlo esinjalo, uya kuhlala uhlala uncinci.