Ukudla okunamaprotheni okuphumelelayo: imenyu izinsuku ezingu-14

Omunye nomunye owesifazane othanda ukuzethemba uzama ukugcina umzimba wakhe siqu, futhi kanye nayo izifiso zakhe ngezwi. Ukuhamba kwempilo ematasa yanamuhla kubangela ukuba abaningi bemba inhlabathi ngokuqondene nokuchuma kwezinto ezibonakalayo, kuyilapho bekhohlwa ngemithetho yokudla okunomsoco kanye nokuhlelwa kokusebenza komzimba. Umphumela wokudla okusheshayo, amahora wokuhlala ngaphambi kokuheha izikrini nokuxoxa ngamafoni amasha afakwe ukukhula okwenziwe kahle kwesisindo, ukulahleka, ngakho-ke akuyona ukuqina okujwayelekile kwesikhumba, kanye nokunganeliseki okungapheli kwakho nomhlaba wakho.

Abathengisi abahamba phambili nabanikazi bama-charlatan banikeza abesifazane abanobuqili inani lezidakamizwa ezisebenza ngokuzenzekelayo ezingenakuqeda nje ukudla okudlayo ezinhlangothini zabo nasesisu, kodwa futhi zakha ukuzivikela okuhlala njalo eminyameni emzimbeni. Noma yiliphi udokotela onolwazi lwangempela kanye nokuhlangenwe nakho okuhle komsebenzi angashaya kalula wonke lawa ma-atrasi wokukhangisa kuma-athomu, kodwa ngokuvamile abesifazana abasazikholelwa bakholelwa kwenkampani eqhubekile ye-PR, ukuvimba ucingo ngokubangela izizathu zokucabanga noma izeluleko zabathandekayo.

Ukudla kwamaprotheni

Ukusiza ukuvuselela izinqubo zokushintshanisa (futhi kuwukuthi, empeleni, okusanhlamvu kwenkinga ehlezi) kungaba kuphela ukuvuselela okuphelele kokuphila komuntu siqu. Amafutha abanjwe ngumphumela wokuphila okuzenzekelayo ngokwemisebenzi yokuzivocavoca kanye nokuhamba okuphazamisayo ngokudla ukudla okulimazayo. Inkinobho yemilingo ekulweni nama kilogram ingaba yiprotheni yokudla. Imenyu yezinsuku ezingu-14 ihluke kakhulu, kodwa inqabela ngokuphelele ukusetshenziswa kokudla okulimazayo.

Mayelana nezinzuzo zamaphrotheni okunomsoco

Lo mbuzo namanje uyisisusa esidume kakhulu sezingxabano phakathi kwabesifazane abazama ukuvuselela ukuvumelana nobusha emzimbeni wabo. Isici esiyinhloko esisiza abesifazane ukuba banciphise usayizi kungukudla okunembile okumele kwenziwe ngokulandelana kwemithwalo yemithwalo ebonakala kahle yokudla ngayinye. Ukunciphisa okuphuthumayo kwalokhu okuthandayo ngama-carbohydrate amaningi namafutha ajwayelekile futhi kugcina amaprotheni ekudleni, imenyu izinsuku ezingu-14 esizoxoxa ngezansi. Amasonto amabili yisikhathi esihle kakhulu kunoma imiphi imingcele yomzimba, eyazibona ezingeni elifanele futhi ehlakulela imikhuba. Uma izinguquko esithombeni zilinganiswa nezinga lesigqi esivamile, amangqamuzana ayeke ukushisa ngokushisa amakholori atholakala, okusho ukuthi yonke inqubo yokulahlekelwa isisindo ihamba kancane.

Amaprotheni okunomsoco kuhloswe ukuba abe yingxenye yazo zonke izitho zokuqalisa ukuphikisana namafutha. Abaningi abaphikisana nezikhali zabo bahlanganisa iqiniso lokuthi umzimba wesifazane udinga amafutha, ngaphandle kwalokho ukuvumelana komjikelezo kuzophazanyiswa, futhi izinqubo ezingathandeki ngokuzinza kwama-hormone zizoqhubeka. Kodwa ukudla okunamaprotheni kusekelwe ekusungulweni kwamafutha e-flaxseed, okwenza abantu bakubo bangene endaweni yokudla kwansuku zonke. Umgomo oyinhloko ukulahlekelwa isisindo, kungenjalo ngeke kube khona izithelo, kungakhathaliseki ukuthi amaprotheni asebenzayo adle izinsuku eziyi-14. Imenyu, eqoshwe ngokucacile kule nkathi, isiza ukulwa nazo zonke izilingo ezihlukumezayo futhi zilethe zonke izinqubo zomzimba ezijwayelekile, ngakho akudingekile ukushintsha noma ukulungisa kabusha izitsha.

Imenyu yosuku ngalunye

Ukudla, okwenziwe ngesisekelo samaphrotheni nemifino noma izithelo, bekulokhu kubhekwa kunzima kakhulu ukubona umzimba, ngakho ukunciphisa kufanele kulungiswe ngokugcwele ekushintsheni okukhulu kokudla. Akuyona into engafanele ukugqugquzela izithombe, izilogi, umculo we-cuttings noma izingoma - ngakho isici sengqondo sezinguquko ngeke sibonakale singabonakali. Ukudla, kodwa ukudla njalo (izikhathi 5-6 ngosuku) futhi ufake isisekelo seprotheni yokudla izinsuku ezingu-14. I-10 kg, okwenziwe ngokweqile ngesikhathi sokuhlolwa, ukuhlukana kobudlelwane noma isehlukaniso, kuzokwelula kalula ukugcinwa kwemenyu enjalo.

Ukuqala kokudla

Ngakho, uqala kuphi indlela entsha yokudla?

Usuku lokuqala

Usuku lwamaprotheni okunomsoco akufanele nje lulethe amangqamuzana namalungu ukuthi ashaqele amantombazane, kodwa futhi alungise zonke izinqubo ekudleni okusha-okuyingxenye enkulu njengama-handful amabili amahloni. Izinguquko kumthamo wokungena okuzayo ezinsukwini zokuqala zingaholela ekusizinikeni noma ukwesaba, kodwa akufanelekile ukuzinikela ekukholiseni.

Ngokudla kwasekuseni ngosuku lokuqala bese uqala ukudla okudla kwamaprotheni. Imenyu yansuku zonke ihlukaniswe ngezimpendulo eziyisisekelo - izikhathi zokudla ezimbili, ukudla okudliwayo kanye nesidlo sesidlo, kepha ungabandisa kuze kube sekudleni okubili. Lokhu kuzosiza ukuzolalisa imibhikisho engokwengqondo.

Ukuvusa kufanelekile ukugubha ngilazi yamanzi abandayo nge-lemon - futhi ithimba lokugaya liyovuka, futhi kuyoba khona okuncane okufunayo. Okulandelayo kuza isikhathi seprothetini yokuqala yokudla kwasekuseni - ama-150 amagremu ama-cottage ushizi amancane aphansi. Umthamo awukwazi ukwanda kunoma yikuphi.

Umsebenzi wesidlo sasekuseni kuqala ukuhlakazeka kwezinqubo zokuxuba umzimba, ngoba ekuphileni okuvamile umuntu uyaphonsa isisu ngezinhlawulo zezolo, ukuphuza intaba yokudla ikhofi, noma nhlobo, ukuchitha isikhathi sokudla.

Ukungahlehlisi nokuqeda ukudla okuyisisekelo okwesikhashana futhi kuholela kumuntu ngobukhulu obunzondayo bohlobo lwe-XXL. Omama abaqaphelayo kusukela ebuntwaneni bazama ukutshala noma ukuletha umbuso wokudla wengane, kodwa kusukela esikoleni noma engadini, ingane engenawo umphathi iqala ukwephula indlela isetabolism esetshenziswa ngayo. Ekuphileni komuntu omdala, isenzo sokumbhikisana nonke sidlulela esimweni somkhuba.

Manje ngesidlo sasekuseni sesibili, esilungiselela ukudla okunamaprotheni. Imenyu yezinsuku ezingu-14 ayikuvumeli ukuba uthathe imikhiqizo ngokuqonda kwakho, kodwa ukulungiswa nomuntu odlayo kungakusiza emaphutha. Isitsha esinikeziwe kule ndawo siyisaladi yeklabishi namaqabunga e-lettuce acwebileyo. Ungawugcwalisa ngamafutha e-linseed noma umnqumo oqinile.

Kwasemini, ochwepheshe batusa ukuzama isobho semifino ngevolumu ye-150 ml, kepha isivuno esinjalo sempulazi singama-non-grata. Ungasebenzisa imifino enemibala, ezokusiza ukuba uthathe isidlo esivamile. Kodwa ku-snack ntambama kungcono ukugaya ekhaya ngaphandle kwamadayi kanye nezithasiselo ze-yogurt - ukuthungwa kwalo kuzokwenza ukuthi umzimba othukuthele uqine. Ngomthamo wayo akufanele kube ngaphezu kwengilazi.

Amagremu ayikhulu e-turkey abhaka kakhulu - yilokho okulungiselelwe ukudla kokuqala kokudla kwamaprotheni . Imenyu yesonto ihlelwe ngendlela yokuthi umuntu kufanele afunde ukuthi angaphatha kanjani ngaphandle kokusihlwa okubukhali, ama-sauces okukhiqiza nezithasiselo ezicindezela umsebenzi wesisu nesibindi kuphela.

Usuku lwesibili

Emva kokuphuza ingilazi yamanzi, ungaqala isidlo sasekuseni kuqala - amaqanda amabili aphekwe aphekwe ngendlela evamile futhi adle ukudla konke ekuseni. Abanye bazama ukunciphisa okwehlisayo, ekuboneni kuqala, imifino yemenyu, kodwa ochwepheshe bayeluleka ezinsukwini zokuqala ukuba bangenzi kanjalo ukuze umzimba ungene ebangeni elidingekile lamaprotheni okunomsoco.

Ngesidlo sesibili, i-yogurt ejwayele ukuzenzela isivele iphelele. Akudingekile ukuba uphuze ngaphezu kwengilazi, lokhu kuzokwephula inkambo yenqubo yokunciphisa isisu futhi ihole umzimba wonke ube yisimo sokuvukela.

Izitsha zezinhlanzi ziyoba yintsha enhle e-gastronomy, ehlinzeka ngamaprotheni ekudleni. Imenyu yezinsuku ezingu-14 iklanyelwe ukuze umzimba ungatholi umkhiqizo owodwa noma emibili ngokuzenzekelayo, izitsha zibuye zithathele enye indawo usuku ngalunye, okungaqiniseki ukuthi zijabulisa ukunciphisa. Isidlo sesibili sehora lokusa lizobekwa izinhlanzi (ezingekho kuka-200 g) ne-broccoli. Kungenziwa abilisiwe emanzini angenalutho olunamanzi noma adle eluhlaza.

Ngesikhathi sasemini sinqume ukufunda ukudla kwamaprotheni omuntu uyovakashela e-Italy, ukuba abe okuqondile, umkhiqizo wakhe owuthandwa kakhulu yi-feta cheese. Ngesisekelo salo, udinga ukulungisa isaladi yamatamatisi. Abaningi kule nsiza basebenzisa i-cherry - bayayikhangisa encane, ababi futhi bebalabala kakhulu. Ushizi lungadliwa ngamagesi noma ngendlela engokomfanekiso, kodwa isisindo esiphelele se-ulethisi akufanele sidlule 200 g.

Isidlo sinezinkukhu ezibilisiwe (isifuba). Kudingeka udle cishe ngo-150-200 g.

Ukuqhubeka kokudla

Yebo, njengoba besho, isiqalo senziwe. Sithuthela phambili.

Usuku lwesithathu

Lolu suku, abantu abaye bazama amaprotheni okunomsoco, okubizwa ngokuthi ukulayishwa noma isidumbu. Isidlo sasekuseni sokuqala sinomuthi owuthandayo ngaphandle kokufaka noma yimaphi amaswidi noma ama-sweeteners. Ngakho-ke, lapho ukhetha uhlobo oluthile lwezilwane, kufanelekile ukucabangela ukuthi iyiphi inqaba enamandla futhi ingaba kanjani. Abathandi be-baihovoy abamnyama kumele bangabungozi ngokuhlaza, ngoba noma kunjalo, itiye "isitha" lingabangela ukuhlanza ngaphandle kokufaka ushukela.

Esesibili isidlo esingelona utshwala salolu suku yi-kefir yekhwalithi. Akufanele kube ngaphezu kwengilazi ejwayele futhi akufanele ukuphuze i-chilled, welule labo abahlupheke ngokwabo amaprotheni ekudleni. Imenyu yeviki lokuzijwayeza kokuqala nalolu hlobo lokudla luhlanganisa izidlo eziningi ezingavamile, njengesidlo sasemini - yenkomo eyilisiwe. Kumele kubiliswe izikhathi eziningana, vumela ukupholisa futhi uthathe izingcezu ezikhululekile nezokuhle. Ukudla kuyadingeka ukwengeza ukholifulawa uhlukaniswe ngezicucu ezincane (kufanele kubiliswe).

Usuku lwesinkwa kufanele kube isaladi yemifino esilinganisweni esivele sine-200 g obnoxyline. Ungagcini yonke into lapho kukhona imifino, kungcono ukuzikhawulela kumatamatisi avamile, ukhukhamba kanye ne-pepper elimnandi. Kuwo umzimba umzimba usuvele usungula isimo sengqondo somusa. Ngakho-ke, izinkinga ngezihlalo akumele zenzeke.

Ukuphulwa kwezidingo zomzimba kuyinkinga enkulu yamaprotheni okunomsoco. Isihlalo sabaningi siyadideka hhayi nje ngomqondo wesikhashana, kodwa kungabi isivakashi esinjalo njalo. Ukuze ulawule le nqubo, abantu abaningi abalahlekelwa isisindo banconywa ukuba baphuze ekuseni isipuni sesipuni samafutha ashukela (noma sishintshe ngama-capsules).

Ukudla kwesidlo kuzokuthokozisa ngezinhlanzi ezinamanzi (150-200 g) kanye nama-gramu angu-50 we-rizi engabilisiwe. Inqwaba enjalo, ekuboneni kuqala, icatshangwa ngokugcwele. Inhlanzi e-braised iyithambile kakhulu futhi kufanele ilinganiswe nelayisi elinzima, ngaphambi kokuba ulale umuntu ngeke ahlukunyezwe yindlala.

Phindaphinda isisindo

Qhubekela esiteji esilandelayo.

Usuku lwesine

Ukudla kwasekuseni kwalolu suku kungacatshangwa njengokwemvelo, ngoba kuzodingeka udle i-omelet kusuka emaqanda amabili kanye no-100 g ushizi. Ukufisa kuyadingeka elangeni elincane, ukuthi kwakungekho i-crust crust esitsheni. Kuyi-crust okuyinto inkathazo yesibalo. Abanye banquma ngesonto elincane le- omelet, elibukeka likhanya kakhulu kunokugqwala, kodwa ukunambitheka kumnandi ngempela.

Isidlo sasekuseni sesibili - isaladi yemifino, ungangezela esitokisini kakade samatamatisi namakhukhamba isivakashi esisha, kodwa unganqamuli isithombo noma isilimo esidliwayo esinamagatsha anamanzi, kungabangela ukunganaki.

I-snack izodlula ngaphansi kwesibonakaliso se-fat-fat kefir engokwemvelo, futhi isidlo sizolijabulela nge-braised beef kanye nemifino yemifino noma isaladi. Isabelo sonke akumele sibe ngaphezu kuka-200 g.

Usuku lwesihlanu

Kusukela ngalolu suku ungakwazi ukuqapha izinguquko ezenziwe izithembiso zamaprotheni ezinsukwini ezingu-14. Imiphumela ngeke ibe yindabuko, kodwa iyabonakala ngokujabulisayo - ngenxa yokudla okunomsoco kanye nemithwalo elawulwa ngokomthetho, umzimba kufanele ukhuphuke (ungakha isisindo somzimba, kodwa uvuselele futhi uthathe ukuqina).

Ukudla kwasekuseni ngalolu suku kubuye kube nemikhosi - 200 g yesifuba esibilisiwe, kufanele ukuthi ibiliswe kahle futhi idwengulwe ngezicucu ezilula. Isitsha sesibili siyoba ingilazi ye-fat-fat, ukhwaliti kefir ngaphandle kosawoti kanye nokuphuza, kufanele idakwe ezincane ze-sips, zizama ukwenza wonke umuntu aziqonde.

Ukudla kuzokuletha isobho elicebile semifino ngaphandle kokuhlanganyela kwamazambane. Lezi zitshalo azange zifakwe kuhlu lwemikhiqizo evunyelwe ngenxa yemali yesitashi esiyingozi (iyanciphisa ukuhoxiswa ketshezi).

Ukuntambama kwe-ntambama kuzothuthukiswa ngempumelelo njengamaqathi aqoshiwe - kuthatha impande enamanzi namnandi. Ungacubungula kokubili i-teurochku emikhulu neyincane (abanye bazama ukuzikhohlisa bese bexuba kwi-grater yaseKorea). I-aesthetics ye-dish kanye nembala yemifino ngokwayo iyosiza ngesifiso sokudla isidlo.

Ukubuyekeza ukudla kwabo futhi unikeza ukudla okunomsoco weprotheyini-yemifino izinsuku ezingu-14. Ukubuyekezwa kwabahlanganyeli abaningi bathi ezweni lama-pie, amapayipi nama-pizza bakhohliwe ukuphazamisa umzimba ngemifino kanye nama-salads alula, futhi amasonto amabili amaprotheni okunomsoco ukulangazela kwemikhiqizo yemvelo kwaqiniswa kakhulu, futhi esikhundleni sekhekhe evamile, ngangifuna i-apula noma izithelo ezicandiwe.

Ukuze uthole isidlo sakusihlwa, imenyu ilungiswa ngale ndlela: - 200 g wezinhlanzi zensimbi (kungcono ukuthatha izinhlobonhlobo eziyizintandokazi, ngakho-ke ngeke kube khona ukuzithokozela izitsha zomshukela) kanye nesaladi elula yemifino.

Izinsuku zokuvala

Hhayi, manje, ungasho ukuthi, siya emgqeni wokugcina.

Usuku Lwesithupha

Ukudla kwasekuseni kulolu suku kuqala nge-low-fat cottage shizi kanye nokufakwa kweberry - 200 g kuyoba yisisekelo esihle kakhulu sokuqala kosuku olukhiqizayo.

Ukudla kwesibili yi-yoghurt enamafutha aphansi, ongayilungisa ngalolo suku. Lokhu kuzokusiza ukuqeqesha amandla futhi ngesikhathi esifanayo kuzokunikeza ikhwalithi emkhakheni womkhiqizo.

Ukudla kuzokujabulisa isiqephu se-turkey-free turkey, abanye basenquma ngesipuli se-basil, kodwa ochwepheshe banxusa ukuba bangene ngesonto lokuqala kusuka ekuhlolweni. I-Snack - ingxube yemifino, ungahlanganisa ngokuhlukile, unike umzimba umzimba wekhefu kusukela kusihlwa sasemuva.

Ngesikhathi sokudla, inhlanzi edotiwe ijusi layo ilinde. Akufanele kuthathe okungaphezu kuka-200 g, ukuze umzimba ungaphumi endleleni.

Usuku lwesikhombisa

Ukuze uthole ukudla kwasekuseni, usuku lokuphela lwesonto lokuqala lunikeza i-cottage ushizi casserole ngaphandle kokugqamile ngokweqile - ungafaki kuso sonke isamba soshukela esingakaze sitholwe kulezi zinsuku. Ukudla kwasekuseni kwesibili kuzoba yi-kefir eyintandokazi. Kodwa isidlo sasemini sizojabula nge-turkey ebilisiwe kanye ne-tandem yemifino ngesimo sesaladi noma lesisikiwe.

Ngomhla wesinkwa isidlo - izaqathe ezigayiwe, kodwa isidlo sizoshunyelwa ngenhloso yokuwamukela kahle ngezinyosi eziphekwe kanye nenani elincane le-broccoli.

Konke isonto elilandelayo ukudla kosuku ngalunye kufana nesiteji esivele sidlulile, kanti umehluko owakhiwe ngawo manje ungahlobisa ngamajikijolo futhi wengeze izinhlanzi zasolwandle ngesamba esingu-150 g esikhundleni sezinhlanzi ze-steam.

Imiphumela

Uthembisa ukuthi amaprotheni adle izinsuku eziyi-14 ngaphandle kwe-10 kg ekugcineni kwesisindo, ngakho-ke zonke izintandokazi zala maviki amabili zifanelekile, okubaluleke kakhulu - ungakhohlwa ukulalela i-gym noma i-Pilates. Kodwa kubalulekile ukukhumbula ukuthi umzimba usemodeni yokulala ehambelana nenani lamakholori atholakele, amakilasi asebenzayo kufanele akhishwe ohlwini.

Enye indlela

Abantu abaningi bayazi nokuthi amaprotheni aseJapane adla izinsuku ezingu-14. Isici saso esiyinhloko yisisindo sama-Samurai. Phela, imingcele imidwebo impela ngaphansi kwamandla geisha. Ukudla okulula kuyilula - i-chicken fillet, iklabishi, izaqathe, amafutha omnqumo, amafetheni ezinhlanzi kanye netiyi, ikhofi yemvelo. Qaphela lokhu kudla kunzima kakhulu, izithelo eziningi ezikuvimbela - ubhanana, amagilebhisi.

Ekugcineni,

Manje uyazi ukuthi ukudla okunamaprotheni kukuphi, imenyu yezinsuku ezingu-14. Ukubuyekeza mayelana nalesi simiso sokudla kushiye okuhle. Bathi lokhu kudla kwakusize ukuba balahle amakhilogremu engeziwe. Abanye abantu banombono ohlukile, bakholelwa ukuthi lokhu kungukudla okungaphumelela kwamaprotheni izinsuku ezingu-14. Ukubuyekezwa okushiya, ngokulandelanayo, kubi. Yiqiniso, izilwane zihlukile kuwo wonke umuntu, futhi ngokufanele, imiphumela ayikwazi ukufana. Kodwa ochwepheshe basikisela ukuthi lokhu kungenzeka kuphela uma ukudla kwamaprotheni kwakungagcinwa kahle, imenyu yosuku ngalunye yayingavumi ukuhlonishwa.