Ukutya British iintsuku ezingama-21: ncomo, izincomo menu

Ukudla ephantsi-osidingayo iintsuku ezingama-21 IsiNgesi, izimvo apho ngenxa becala HIV, osele ziyilelwe ukukhululwa ngokukhawuleza ubunzima obugqithisileyo. Ukuncipha komzimba kuxhomekeke ukudla ihamba kancinci kodwa ngcembe yaye neekhilogram 6-15 kwikhosi yonke. Isidlo osidingayo kakhulu akhawunti ukuba ngokuhlwa, kodwa hayi emva kwe 19,00. Kuyinto anikezela ngezakhi kunyanzelekile. Umda phakathi khosi iya kuba namalungu angekho ngaphantsi kweenyanga ezintandathu.

ukutya British iintsuku ezingama-21: nemigaqo esisiseko

1. Kuyo yonke loo mini kufuneka ukusela iilitha ubuncinane isiqingatha ukuya ezimbini yamanzi.
2. Ityuwa kuyimfuneko ukubuyisela nobulawu kunye imifuno.
3. Products kufuneka eluhlaza, zosiwe okanye nomvuzo iyabiliswa.
4. Aphelise okunamafutha kunye nokutya eqhotsiweyo.
5. isidlo Latest kufuneka athathe indawo zingadlulanga iiyure-19.
6. Ngaphambi kokuba ulale ukuthatha itispuni leoli extra omnquma enyulu.
7. Kusasa ungatyanga - ukusela ml 200 zamanzi.

ukutya British iintsuku ezingama-21: ncomo, menu ukudla, iziphumo

iimveliso abagunyazisiweyo

Iziqhamo wavumela mai, ama-apile kunye Ixolo, lemons, iibhanana, pineapples kunye iidiliya. Imifuno: iitapile amaxolo, iminqathe, beetroot, iipepile intsimbi, ithanga, iseleri, seqanda, iimbotyi eziluhlaza, igalikhi, ikhaphetshu, itswele, parsley kunye hlaza. Ukongeza, ukuba wavumela ukusetyenziswa womfuno kunye bulawu pepper omnyama, nesinamon, cardamom, ezomisiweyo okanye imifuno fresh (ayo, zetyeleba nebheyizile). Cereal udle buckwheat, oatmeal kunye nerayisi emdaka. Ngena kwi Ukugunda e ekutyeni Ingabe: hazelnuts, walnuts okanye pine.

Ezingavumelekanga iimveliso (ezingathandekiyo)

Kule luhlu ukufumana inyama kunye neemveliso zobisi, izonka kunye khekhe, iti emnyama, ikofu (njengenye zingasetyenziswa chicory decaffeinated), iilekese, iswekile, ityuwa, inicotine nomoya utywala, iziselo nezihlwahlwazayo.

Ukudla British: Imenyu

Breakfast kufuneka iqulathe malunga 200-250 kilojoules, kungaba:

1. amaqanda begilana okanye iqanda ebilisiweyo, iqhekeza lesonka bran, iglasi incindi entsha.
2. 150 grams ye oatmeal ubisi kunye neerasentyisi icephe, iglasi incindi entsha.
3. 100 grams cereals ngeenkozo yonke ubisi i-apile.
4. 250 grams isaladi yeziqhamo, iyogurt okanye ikomityi iyogurt.

Ngexesha lesidlo sasemini kufuneka ubuninzi 300-320 kcal, ukuba bakhethe:

1. Iitapile iidyasi zawo enye, 100 grams samasi, fresh yemifuno isaladi ngecephe yeoli, i-orenji, eliphakathi okanye iapile.
2. isuphu inyama, itshizi, Bun yonke ingqolowa nomgubo, apile kunye emibhaka omnye.
3. A isilayi esinye sesonka, iimbotyi esibhakiweyo - 50 grams, 100-120 iigrem iziqhamo.
4. Omelet ne itshizi, imifuno, amakhowa kunye namaqanda amabini, elinye apile.

isidlo emva kwexesha 500 kcal isenokuba (okukhethekayo):

1. dish Hot zonke legumes kunye iziqhamo.
2. sisi Low fat okanye itshizi, zobisi yemifuno isuphu, Bun, wholegrain, nezo ziqwayitiweyo.
3. neetapile Large ibhatyi, iimbotyi ezitshisiweyo 400 ml iyogurt.

Ukudla British: iziphumo

Ngokuxhomekeke ukuthobela ngqongqo idayethi menu alternation veki, unako ukufikelela "yokurhoxa" agudileyo ukusuka buziikhilogram ezimbini ukuya ezintlanu ubunzima elidlulileyo ngeveki.

ukutya British iintsuku 21: ncomo

Uninzi nokubuyekezwa ukudla ilahleko ubunzima kakuhle ngokuthe ngcembe, yaye iziphumo zigcinwa ixesha elide.

Kukho ezahlukeneyo ezininzi kwizidlo IsiNgesi. Nanku omnye wabo, kuquka izigaba ezithathu. Olu khetho kahle elungeleleneyo, nokuze buxhaswe ngokulula ngokwaneleyo.

Iqala i ukutya abanenqanaba ubisi-ingqolowa, okuhlala iintsuku ezimbini. Breakfast neti kwemini zenziwe iglasi yobisi kunye iqhekeza rye isonka, isidlo sasemini kunye dinner, iglasi yobisi. Kwimeko yokunganyamezelani ukuba ubisi kokuba kufakwe iyogurt.

Iintsuku ezimbini ezilandelayo - lesigaba protein. Kwisidlo sakusasa - ikofu ubisi, akukho iswekile, iqhekeza lesonka, 15 grams yobusi. Emini - indebe umhluzi (inyama / intlanzi), 150 grams nyama iphekiweyo, besitya rye isonka icephe-ertyisi. Emini - ikomityi yeti (milk) no-15 grams yobusi. Dinner - amaqanda-2 (okanye 50 iigrem intlanzi, itshizi, ham okanye inyama ndayame), iglasi kefir rye isilayi.

kwiintsuku ezimbini emva koko, kufuneka udlulele ukuya iziqhamo kunye nesigaba yemifuno. Kwisidlo sakusasa - orenji ezimbini okanye apile. Lunch iquka amacwecwe isophu yemifuno (hayi neetapile), isaladi okanye yokupheka yemifuno kwakunye neqhekeza rye isonka. Afternoon umthamo - iziqhamo (kodwa hayi iibhanana), isidlo - 30 iigrem ubusi zendalo kunye ikomityi yeti.

IsiNgesi sigaba ezintathu-namhla-21 yokutya: ncomo kunye neziphakamiso

Qala ukutya kufuneka ngqo isonka kunye nenqanaba ubisi, ngoko unga ugqithele na uphendule iintsuku ezingama-20.