Sample imenyu sikashukela: imikhuba yokudla, ekudleni kanye nezincomo

Umuntu ohlushwa onjalo sina endocrine isifo, ubophekile ukuba ukudla ezabo imenyu akhiwa udokotela. Ngo sikashukela, awukwazi ukudla ukudla okuthile. Abanye, kunalokho, kufanele kudliwe izinto eziningi ezinkulu. Futhi ukudla nakho kufanele sibuyekezwe. Nokho, zonke ezicashile isiguli udokotela uchaza. Futhi upende Ukudla kusekelwe emigomweni ngabanye. Nokho, nge imenyu, eyaba isiko, kufanele zithintwe.

izimiso Jikelele

Kunezindlela iziqondiso ezimbalwa kuhlanganisa Ukudla sikashukela. Imenyu kumelwe nakanjani ziqukethe ngokwanele carbohydrate, amaprotheni, fat, fibre namavithamini. Izincomo zonke okufanayo. Iziguli ezingazweli ku-isidingo ukhuluphele ukufaka esikhundleni ukudla ophezulu carbohydrate nemifino amafutha, nalabo esingaphansi isisindo evamile, kudingeka udle ukudla okunama-kilojoule amaningi.

It is ibuye Kunconywa ukushintshela uhlukanise ukudla. Isiguli kule modi, kudingeka udle izikhathi 5-6 ngosuku in izingxenye ezincane.

isidingo Okuningi ukwandisa inani imifino kudliwe, ikakhulukazi ehlobo. Kodwa kusukela okunamafutha kanye ethosiwe kufanele uyekwe. Inani inhlanzi nenyama futhi kufanele kuncishiswe. Lokhu kuyiqiniso ikakhulukazi abantu abakhuluphele ngokweqile.

Zonke izibalo kwenza endocrinology, banikezwe okuthiwa isinkwa amayunithi, ezisetshenziswa ukulinganisa inani carbohydrate eziqukethwe ukudla. Omunye xe - mayelana 25 amagremu isinkwa. I nsuku zonke carbohydrate engayitholi kumuntu ophethwe yisifo sikashukela akufanele futhi iyophakama kuno-25 BU. Le mali kufanele ihlukaniswe 5-6 ukudla. Okungukuthi, ngesikhathi isiguli kungadla mayelana 5-6 xe.

Imithombo main carbohydrate

Ngaphambi ukupenda imenyu egcwele yokwelapha isifo sikashukela, kubalulekile ukuze uthumele imikhiqizo ephuma lapho abantu abanalesi sifo bangathola umzimba kudingekile carbohydrate.

Basuke uvunyelwe ukuba ukudlele okusanhlamvu lonke. Lokhu pasta kusukela durum ukolo, irayisi elinsundu, ibhali iphalishi, oatmeal kanye nokunye okufana nokolweni. Kungenzeka futhi ukuthola ama-carbohydrate, ekudleni isinkwa esenziwe ngofulawa kakolweni noma okusanhlamvu lonke isinkwa.

Ivunyelwe ukuba beet ngaphezulu, izaqathe kanye namazambane. Izithelo kanye amajikijolo ziwusizo for abanesifo sikashukela, kodwa hhayi wonke. Sizoba ukuqeda amagilebhisi, ama cherry, ubhanana, izinsuku, asithena, amakhiwane, omisiwe futhi amabhilikosi omisiwe. By endleleni, uma ngaphandle amnandi itiye abantu khona akuyona ke okukhiphayo kuyoba ukusetshenziswa ushukela esikhundleni ngaye.

Kuphi ukuqala?

Hambisa imenyu entsha sikashukela kunzima. Into enzima kakhulu ukujwayela Ukudla esishintshile. Kodwa ngenxa yalokhu kukhona ngempela "ukhululekile" ikhalenda ukudla.

Ngesikhathi sokudla kwasekuseni ngosuku lokuqala Kunconywa ukuba adle 200 amagremu zokusanhlamvu. Kodwa irayisi noma semolina. Ngaphezu kwalokho, kubalulekile ukuba adle 2-3 tincetu ushizi (17% fat) kanye nocezu lwesinkwa. Njengoba for iziphuzo, ungakhetha noma itiye noma ikhofi. Ngemva kwesikhathi esithile, kwasekuseni yesibili. Umuntu kufanele udle i-apula, 20 amagremu of bhisikidi futhi inkomishi yetiye.

Ngesikhathi sokudla kwasemini, kubalulekile ukwenza isaladi yemifino (100 amagremu), badle endishini encane borscht nge nocezu lwesinkwa, a inyama umusi cutlet futhi iklabishi iyisitshulu. Elimnandi, sincoma ukuthenga amagremu 100 of fat ongaphakeme cottage shizi no izithelo jelly ku okokunandisa. Esikhundleni itiye kungcono ukupheka enempilo futhi esihlwabusayo umhluzi okhalweni.

ISidlo ngosuku lokuqala kuya isaladi yemifino kanye abilisiwe inyama - 100 amagremu. Khona-ke, ngemva kwesikhathi esithile, kutuswa ukuba baphuze ingilazi kefir amaphesenti omunye.

Ngokuthakazelisayo, inani amandla ukubaluleka ekudleni 1400 kcal. Le menu ngokugcwele sikashukela - yonke imikhiqizo azifaka kuwo bayakwazi unika umzimba wakho umsoco ebalulekile futhi amavithamini.

Eyesibili usuku

Lokhu okulandelayo ngosuku, ibhulakufesi kufanele kube omelet (1 no-2 isikhuphasha amaprotheni), obuncane yenkomo abilisiwe, utamatisi ezinkulu, lwesinkhwa, itiye / ikhofi. Ngemva kwesikhathi esithile, udinga ukudla bioyoghurt ingxenyana isinkwa ezimbili ezomile.

Ngesikhathi sokudla kwasemini, watusa ingxenye zemifino isaladi, ipuleti mushroom isobho, amagremu 100 inkukhu webele, isinkwa wabhaka ithanga kancane anda. Ngezinye kwasemini nawe ungadla isigamu kwangangopapamusi kanye bioyoghurt.

Eyodla thina Kunconywa ukukhonza iklabishi nge 1 isipuni ukhilimu (10% amafutha) kanye iqatha lenhlanzi eyosiweyo abilisiwe. Ukuze uthole amahora ambalwa ngaphambi kokuba sokulala ukuphuza ingilazi kefir udle apula kubhakwa. Kulesi ukudla okunhlobonhlobo iqukethe kcal 1300 kuphela.

phakathi nesonto

Yini enye diversify imenyu sikashukela sohlobo 2? Ekuseni ngosuku lwesithathu, odokotela batusa ukuba udle ingxenye iklabishi ezazigxishwe inyama, ukuchelela kubo angu-10 ukhilimu. A lwesinkhwa netiye nawo uyadingeka. Ngakho, lapho isidlo wesibili siqukethe compote ingilazi nama-crackers.

Eyodla ukudla isaladi yemifino ukukhonza isobho imifino kanye amagremu 100 inyama noma inhlanzi sikadali nge pasta abilisiwe. Umthamo kuyinto orange amancane ingilazi izithelo itiye. A dinner - izaqheqhe Pudding nge amajikijolo, ukhilimu benomhluzi okhalweni. Ngaphambi kokulala, njengenjwayelo, ingilazi kefir amaphesenti omunye.

Ukudla kwasekuseni Ngosuku lwesine kufanele kube okufanayo njengoba okokuqala. Eyesibili ukudla eyamukelayo kuhlanganisa ephansi fat ushizi, noma kwesigamu ipheya futhi ikiwi izithelo itiye. Ngesikhathi sokudla kwasemini, kubalulekile ukuba ukupheka amanzi okugqumisa, ukubeka amagremu 100 kwenyama zucchini efanayo. Umthamo wesine usuku Ukudla kuhlanganisa 2-3 amakhukhi ngaphandle kukashukela netiye. Eyodla ungakwazi ngidle ucezu inkukhu / inhlanzi, 200 amagremu ubhontshisi oluhlaza kanye itiye. Ukuze uthole amahora ambalwa ngaphambi kokuba sokulala Kunconywa yogurt noma i-apula - ongakhetha kuzo.

Usuku lwesihlanu

Ngalesi sikhathi, umzimba kumele abe kancane ukujwayela yokuthi anawo manje ukudla entsha. Ngo abanesifo sikashukela sohlobo 2 imenyu kuhlanganisa eziningi imikhiqizo yobisi, njengoba sisaqondakala. Ukudla kwasekuseni usuku lwesihlanu kuhlanganisa bioyoghurt 150 amagremu ushizi. Eyesibili reception ukudla - liphinde umkhiqizo yobisi. 40 amagremu ushizi, zimbili iineyi zoburotho netiye.

Ngesikhathi sokudla kwasemini, kutuswa ukulungiselela isabelo esiphindwe kabili zemifino isaladi green, amazambane nezitini kanye ucezu 1-2 izinhlanzi. Dessert kuyoba amagremu 100 amajikijolo. Umthamo-kwenziwa kuhlanganisa ithanga, poppy omisiwe futhi iyisitshulu izithelo ngaphandle ushukela.

Ngezinye idina kuyodingeka wenze isaladi green nemifino umusi inyama cutlet. Ukuze uthole amahora ambalwa ngaphambi kokuba sokulala - ingilazi yendabuko kefir.

ngempelasonto

Ngosuku lwesithupha ukudla entsha iba ithebula lomnotho. Imenyu sikashukela kuhilela ibhulakufesi kweqanda, amaqatha ambalwa salmon anosawoti, tincetu tesinkhwa, ikhukhamba esikhulu inkomishi yetiye. Ngemva kwamahora ambalwa ukudla ephansi fat cottage shizi ingxenyana Amajikijolo 150 amagremu.

Isidlo sasemini kuhlanganisa ingxenye borscht, 2-3 Golubets lazy angu-10 ukhilimu nesinkwa. Ngezinye kwasemini Kunconywa bioyoghurt futhi 2 isinkwa esomile. A dinner - 100 amagremu uphizi unpreserved, ucezu yenkukhu abilisiwe isitshalo seqanda steamed. Ngaphambi kokulala - yogurt.

Ngosuku lokugcina sicelwa ukuba ulandele imenyu ezihlukahlukene kakhulu. Ngeviki e ngifundise ngesifo sikashukela sohlobo 2 kukhona imikhiqizo ehlukene, njenge Ungasavele angabonwa.

Usuku lokugcina sihlanganisa ezihlukahlukene izitsha. Ngesikhathi sokudla kwasekuseni - nokunye okufana nokolweni iphalishi phezu kwamanzi, ham, inyama yenkonyana netiye. Ngemva kwesikhathi esithile, kutuswa ukuba udle amabhisikidi elungisiwe, i-apula noma i orange, futhi inkomishi umhluzi okhalweni. Dine kudingeka mushroom isobho nge ukhilimu omuncu nesinkwa, inyama yenkonyana cutlets kanye zucchini sauteed. Ngezinye kwasemini kuvunyelwe ukudla eminye plums ezivuthiwe ingxenye cottage shizi. Futhi eyodla kudingeka ubhake izinhlanzi, isaladi of isipinashi kanye sikadali zucchini. Ekugcineni - a bioyoghurt ingilazi. usuku 7th - kuphela uma ungakwazi zithokozise ngento ngaphandle yogurt.

Umsebenzi wawusuvinjelwe "inombolo Ithebula 9"

Ngakho yabiza enye edume kunazo ukudla olinganiselayo abanesifo sikashukela. It akakubangeli ekushintshashintsheni amazinga kashukela egazini, ngisho ivumela umuntu ukuthola usizo futhi izakhi ngokugcwele.

Ngakho lokho kuvimbela Ukudla "9 Ithebula"? Lapho isifo sikashukela imenyu akumele iqukathe noma yimiphi amaswidi, lesi esokuqala. Futhi akuvumelekile inyama ihansi kanye duck, okunosawoti nokudla okunamafutha izinhlanzi. Kuyadingeka ukuba kuqedwe yogurt amnandi, elibilile ubisi Baked, ubisi wabhaka ukhilimu. Nokho eqinile inyama broths.

Ngaphezu okungenhla, kungavunyelwe ukusetshenziswa imifino zifakwe emanzini anosawoti, ukudla okulula okubabayo futhi elungisiwe, ayo nge ushukela, utshwala, futhi zonke kuyini okuphansi kwesandla sakho seasonings. Ngamunye imenyu iveke ngifundise ngesifo sikashukela sohlobo 2 kuhlanganisa ukukhishwa ephelele kusukela ekudleni yonke le mikhiqizo.

Yini udla?

Ngakho, ngokuya imingcele yonke ecacile. Ekugcineni kuwufanele uhlu imikhiqizo, ukusetshenziswa okuvumela Ukudla kubhekwe ( "9 Ithebula"). Ngo sikashukela imenyu ngempela eziqinile, kodwa ngisho kungenzeka ehlukahlukene. Painted ngenhla samuntu - ungoyedwa sebuningini ekhona.

Umuntu angathola ukudla. Angaba udle ayi nge okungenani okuqukethwe amafutha, inhlanzi, inyama yenkomo, unogwaja, turkey, ingulube. Ivunyelwe ukusebenzisa amakhambi, iklabishi, ukhukhamba, utamatisi, ubhontshisi, pepper, udali, izaqathi. Nawe ungadla amaqanda, kodwa akukho engaphezu kweyodwa ngosuku. Confectionery uvumelekile ukusebenzisa, kodwa ukudla kuphela. Namanje kungenzeka ehlukahlukene ekudleni fresh izithelo nemifino ayo kanye Iziphungo ngezindleko zemithi engamakhambi. Abantu abaningi bathanda ukwenza amasaladi begqoke ngamafutha omnqumo yogurt okuzenzela.

Ngakho, njengoba ungabona, ngisho ne sina endocrine isifo ezinjalo ungaqhubeka ukujabulela ukudla okumnandi. Into esemqoka - ukuze ukwazi ukuhlanganisa imikhiqizo.