Indlela Ephumelelayo mono-ukutya iintsuku ezili-10

Namhlanje, kukho iintlobo ezininzi ezahlukeneyo izidlo. Bonke bephela lesithembiso ukwehla ngokwasemzimbeni ngenxa yoko, abe nani ezibhityileyo. Ezinye zazo ziyilelwe ixesha elide, abanye wadalwa ukuze kuncitshiswe umthamo umzimba okanye kancinci nyenyisa ukumila ngexeshana elifutshane. Uhlobo lwesibini kudala esisetyenziselwe iMono-ukutya umzimba. Ezi nkundla ke zenzelwe ukuba 7, ubuninzi iintsuku ezili-10. Kulandelwe kumgaqo igunya phezu ithuba elide akunconywa, ekubeni miqathango yokutya kukhokelela ukunqongophala iivithamini kunye nezinye izondlo emzimbeni. Ngale ndlela ke kunokwenzeka ukuba kunciphisa kwamafutha omzimba, umzekelo, i-tempering okanye isiganeko esibalulekileyo.

Undoqo kule ndlela

Kakuhle eli ndlela ilandelayo. Ngalo lonke ixesha lokutya bavunyelwe ukuthatha ezinye kutyiwa ukutya. Kukho iintlobo yolu hlobo yokudla. Kukho omnye onzima, umzekelo, xa, imihla yokuqala esidla iyogurt kuphela iyasetyenziswa, ngoko, emva kweentsuku nje ezimbalwa, indawo yayo ithathwe ngomnye imveliso yobisi. Kwaye njalo kwi de ekupheleni kwexesha. Le ndlela yesibini ixhaphakile. kubume bayo usendleleni yokuba ukutya uvumelekile ukuba uthathe imveliso esisiseko aokusetyenziswa exutywe nezinye ehambelana kunye nawo. Umzekelo, imifuno kunye nenyama.

Izimo ukuba kwizidlo

Le ndlela iye Izimo bana ulungiso. IMono-yokudla iintsuku 10 akukhuthazwa ukuba abantu abanezifo ezingapheliyo okanye yokukrala phecana zesisu, kwakunye nabo abaphethwe kwegazi, wegazi, ziivithamin izivuka, kuphelelwa ngamandla. Ukubambelela kumgaqo amandla kufuneka uthathe ingqalelo yokuba ngeli thuba kunokubangela iimpawu ezingemnandi ezifana utshintsho kwimo, ukudakumba, isiyezi okanye intloko ebuhlungu, ukutyhafa, uvalo, ingqalelo iyona.

Ukuba kukho urhano ukuba iMono-ukutya iintsuku ezili-10 Uxhokonxwa ukuba nayiphi na kwezi zinto zingasentla, kucetyiswa ukuba lula kancinci njengoko ukutya nzima. Ukuphucula ithowuni iyonke kusasa ungatyanga kuyacetyiswa ukuba basele neti eshushu ezinobusi.

IMono-yokudla iintsuku ezili-10

• Usuku olu-1 - amaqanda;
• 2 - inkukhu ebilisiweyo;
• 3 - esezantsi-fat samasi;
• 4 - iintlanzi, iyabiliswa;
• 5 - imifuno, salads fresh, kongezwe intlama yejusi yelamuni yokugalela amafutha ezithuthi;
• 6 - cheese soft, libya-fat;
• 7 - menu elinuka: iziqhamo, salads kongezwe yejusi yelamuni, smoothies, ayo okutsha;
• 8 - yenkomo ebilisiweyo inyama;
• 9 - iyogurt nge-kukutyeba;
• 10 - Kuphela decoction lesinqe rose.

Thina zipeyintwe yi ephala iMono-yokudla. Ngoku xelela ukusebenzisa indlela umzekelo ngosuku lokuqala. The main iimveliso - amaqanda. Oku kuthetha ukuba kusasa, ukuba badle kuvunyelwa kuphela ukuba asebenzise le mveliso ebilisiweyo okanye kuphekwe njenge omelet ngaphandle ioli. Usuku uyakwazi ningadli ngaphezu amaqanda-3. Loo nto ithetha enye into - isidlo sasekuseni, owesibini - sasemini, kwaye eyesithathu - sangokuhlwa. Usuku Meat icebisa ukuba yesidlo ngasinye adle akukho ngaphezulu kwe 100-120 g ebilisiweyo. Lo mgaqo mnye libalwa yonke imihla mabaphakelwe curd okanye netshizi. Iyogurt, iziqhamo kunye nemifuno edliwayo kangangoko ufuna, kodwa ngaphakathi kwamandla akho.

IMono-yokudla iintsuku ezili-10 umisela izithintelo ezininzi ukutya, kodwa awunakunqamla umzimba ukuze asele. Ukuba ukudla namanzi kuphela acocekileyo nangokomthamo ekucetyiswa - iilitha ezimbini. Sela rhoqo kwaye iqhezu, ngaphandle kokuya linxano. Hi ndlela leyi, hi ndlela leyi nga ukunciphisa imvakalelo yindlala. Ngapha koko, umzimba womntu uvelisa rhoqo umqondiso ukuba ufuna ukutya, ngoxa enyanisweni ibe nje anxanwe.

Protein yokudla iintsuku 10: oko kufana kwinkqubo yamandla?

Abantu abaninzi, ingakumbi, ukufunda nyama-ababe-, kunzima kakhulu ukuba udandatheko inxalenye oluthandayo ekutyeni. Ngapha koko, ukutya ezininzi zisekelwe ukungavunyelwa kwemveliso yezilwanyana. Kanye kule didi lwabantu, kukho iproteni iMono-ukutya iintsuku ezili-10.

Ukwehla kobunzima yakhiwe kumgaqo ukungabikho ngokupheleleyo carbohydrate, nto enyanzela umzimba ukuba amandla fat. Noko ke, apha simele silumke. Ngapha koko, umzimba womntu yenzelwe ngendlela enjalo kuqala kwiinto zonke, kuba amandla protini. Kuphela emva kokuba usele okanye umthwalo lukhula, izibonelelo bachatshazelwa yi ngamanqatha. Ngoko ke, xa ukudla okunjalo kuyimfuneko kwakhona ukuzibandakanya kwimidlalo. Izihlunu iimeko zivuma njenge kufunyenwe ngaphezu kokuba imali eyaneleyo iprotheyini, yona ezinkulu kwemathiriyeli yokwakha ngenxa yokwanda ubunzima.

menu

Ngendlela efanayo njengoko bekunjalo kumzekelo wokuqala, kwiintsuku ezili-10 kufuneka ukupeyinta ekudleni kwakho.

1. Usuku olu-1 - ebilisiweyo okanye okuphekiweyo kwibhoyila kabini iintlobo zentlanzi ibhityile, 100-150 g yomgubo ocoliweyo ngasinye.
2. chicken Ngosuku lwesibini uyakwazi zatya inyama eluhlaza (enye) okanye izagwityi amaqanda (ezimbini okanye ezintathu).
3. Ngoko - abilayo, nowezonkana ezisicaba ezingenagwele ngefoyile kwi juice yayo, yenkomo okanye yemvu - on 100-120 g
4. Usuku 4 - Irestyu yoKutya kwaselwandle: squid iyabiliswa, iimbaza, Shrimp kunye nezinye - 100 g
5. Ngosuku olulandelayo - umvundla okuphekwe, iyabiliswa - ngenxa 100-120
6. Ngosuku lwesithandathu - esezantsi-fat cottage itshizi, 150 g;
7. Kwaye ngoko iyogurt okanye nayiphi na imveliso yobisi, 150 g

Ngoko uyakwazi ukuphinda iintsuku ezidlulileyo menu sakhiwa imveliso ezicetyiswayo.

ulungise

Ukuba sicinga kolawulo ngaphantsi engqongqo, ngoko zinokudityaniswa izithako, ngokunjalo ukusebenzisa izidlo ezahlukeneyo emini. Umzekelo, kusasa - omelet benezijungqe inyama amanqatha ophantsi sisi nzima okanye undershot - curd, isidlo sasemini - isuphu inyama okanye intlanzi amaqhekeza yintlama, Dinner - medallions yeBovine, iyabiliswa.

umbono abantu

Ngoku ke kucacile ukuba emele iMono-ukutya iintsuku ezili-10. Izimvo abafazi abaye bazama le nkqubo amandla sicacisiwe bakuvuyela ikakhulu kunye neziphumo. Ngeli xesha, ubunzima kuncitshiswa kg-3 ukuya ku-10, eli nani ithatha slenderness oyifunayo. Abanye bathi iMono-ukutya inceda ukukhawulezisa yokucolwa emzimbeni. Emva koko lula kakhulu ukulawula nokunyuka ubunzima. Uninzi lwabo baye bazama ukutya, oko ukunyamezeleka kakuhle kwaye kungekho naziphi na mathuba krakra. Kodwa abanye kunjalo akhalaze yokunqongophala imikhosi. Oku kungenxa yokusilela carbohydrate protein iMono-yokudla.