Ukutya isuphu ukunciphisa umzimba kwiintsuku 7: imenu, amathuba kunye neziphumo

Ukuba intwasahlobo kuyeza, yaye nani yakho nangoku zimbi, kuyimfuneko ukuba athathe amanyathelo ezingxamisekileyo. imithambo ukuzilolonga, ukubaleka kwaye yokudada - oko kakhulu, kodwa ke kungekho ukutya onengqondo ayikwazi ukukwenza, kungenjalo zonke iinzame ziya kuya senkangala, ngaphantsi umaleko amanqatha iya kukhula izihlunu kwezihlunu, ngaphandle kokutshintsha nantoni na zomzimba wakho umthamo.

Kuyacetyiswa nje ukuba anciphise inani ukutya phezu kwiintsuku ezimbalwa ezizayo, kwaye ukutshintsha ngokupheleleyo indlela yobomi. Ezizezi - ukuba ngcathu okunamafutha kunye nokutya okunamafutha ngokucofa kwi amathuba iziqhamo kunye nemifuno, ngokungasilibali intsalela amafutha, iiprothini kunye carbohydrate. Noko ke, maxa wambi, iziphumo ekhawulezayo, ngoko - eqatha. Enye kakhulu ngempumelelo yeyona ukutya ukutya isuphu iintsuku ezisi-7.

Umahluko omkhulu

Kutheni le nkqubo kuthathwa ukuba hlawuleka? Ngenxa yokuba akukho enye akuthethi ukunika unciphiso ubunzima enjalo nokuthantamisa. ukutya isuphu ukunciphisa umzimba kwi iintsuku ezisi-7 phambi kokuba imisebenzi ezisetyenziswa ngamagqirha kunye nezinye iinkqubo, kwakunye neengcali kummandla ukudla ngendlela enempilo. Yena ngokoqobo ayinazo Izimo kwaye ezisetyenziswa ngabasetyhini abakhulelweyo kunye noomama zokonga.

Ukongeza, izifo ezininzi ezingapheliyo kwaye hayi Izimo. Yohluka ukusuka kwabanye ukuba sisebenze lo mgaqo "okukhona wena udle, kokukhona uya kukhula unciphe." Nentsomi, yaye kuphela. Kakade ke, ukuba siqhelane ukudla okunjalo kunzima ngokwaneleyo, kodwa kusenokwenzeka ukuba ubahlambulule umzimba yizalise iivithamini eziyimfuneko kunye neetyuwa, kwakunye ngokukhawuleza izkulahla umzimba ngaphandle yindlala.

Sithemba ekudleni kwakho

Isuphu yokudla ukunciphisa umzimba kwiintsuku 7 lubonisa nasekutyeni zonke iikhosi ulwelo kuqala. Lo mgaqo usebenza kuphela isuphu yemifuno. Isibakala sokuba broths okunesondlo ziphezulu kakhulu kilojoules, kwaye azithathelwa ngqalelo xa kubalwa ukudla emini. Kodwa isuphu yemifuno ibe ngaphezu kwe-200 kcal 100 grams nganye, kwaye wayedla ngaphantsi. Ukuba sicinga ukuba loo mini umntu kudla ukuya ku 1,500 kilojoules, kwaye amandla kwehle ubunzima, kuvela - udle 7-8 umhlaba poluportsionnyh. Oku ngaphezu ngokwaneleyo ukuba uzive indlala.

imithetho enzulu

Kuphela ukuba ukuthobela ekutyeni isuphu kakuhle ukunciphisa umzimba kwi iintsuku ezisi-7. Libala malunga isiseko alungele isuphu ezivela ezingxoweni. Phantse kuzo ziqulathe ongeziweyo eziyingozi, iMonosodium glutamate, kwaye zininzi yetyuwa kunye namafutha ukuba kufuneka kubekelwa bucala kwizidlo. , Ukudla ekhaya-okuphekiweyo zendalo kuphela ikunike yifuna.

Yaye ngaba oogqirha bathi yintoni? Oko ubona ukutya isuphu iintsuku ezisi-7? Menu, leyo Kuyinzuzo engenakuphikwa phezu monodiets ezininzi iqulathe multicomponent, ukutya ulwelo. Oku kunciphisa umthwalo kwi wokugaya, yaye ke ngoko, ukudla okunjalo akayi kubangela uphuhliso eziliqela zifo zingalunganga.

Nayiphi ingcali entsimini ukutya okunempilo akuthethi singacebisi waphula ukutya, kunye nemithetho umda ngokunzulu amafutha, iiprothini kunye carbohydrate. ekutyeni kwethu kumelwe kuhambe. Ukunciphisa iindleko caloric kuphela, lowo kufakwa umthombo engenanto kwamafutha kunye carbohydrate for ukutya okunempilo kakhulu esisityebi ifayibha kunye Izakha. Ngenxa yesi sizathu, entsimini ziingcali ukudla ngendlela enempilo bathi ukutya isuphu kwamkelekile, njengomnye ikhuselekileyo. Kodwa kufuneka athobele ubuninzi ngeveki. umzimba wethu kufuneka iiprothini kunye amafutha, kwaye ukudla kokuba lupheliswe ngokupheleleyo.

uzenze

Eneneni, imithetho ezingantsonkothanga. Eyona nto ibalulekileyo kukuba musa ukusela iziselo nezihlwahlwazayo kwaye musa ukusela utywala. Kodwa akukho nzima kangaka. Okona kubi kakhulu, kufuneka ukuba phezulu umgubo kunye nokutya okunamafutha, okroqiweyo, kunye nokutya okunamafutha. Yokudla inokuba iintlobo zeziqhamo, ngaphandle iibhanana, iidiliya kunye avokhado. Ukhetho engcono kungaba ikhabe, nepayina, ama-apile kunye orenji. Ezi zibonelelo negalelo ilahleko umzimba ngokukhawuleza. abahlobo bakho ukuba lihenyukazi kunye nemifuno emitsha. Ngexesha ikhefu udle, kwaneekomkomere, iitumato kunye neminqathe.

Not embi kangako

Eneneni, akufanele ukumelana ugwayimbo elide. Ngasekupheleni nethe yokutya yanda ngokwaneleyo, ngoko ungaquka imithombo protein yokudla - chicken webele kunye nemifuno emitsha. Kunqweneleka kakhulu, yaye emva kokuphela kosuku ngalunye zibandakanyiwe ekutyeni ngenxa ipleyiti umhluzi. Kuya yokuqinisa nokukhuthaza ifuthe. Kungcono ukuqala ngoMvulo. ezinzima iya kuba emsebenzini, kwi ephithizelayo leyo kulula kakhulu ukuba kukunyamezela yokunqongophala iilekese kunye nezinye iimveliso emnandi. Kodwa ke kufuneka sithathe isuphu, kunye nayiphi na imvakalelo yindlala udle hayi bathuthunjiswe ukuzisola.

Ingcaciso engaphezulu kwi menu

Ngokubanzi, kucacile ukuba ukutya isuphu ukuncipha. Recipes isuphu kwi menu yonke imihla - le nto sithi elilandelayo. Ngaloo ndlela, ukuthobela ixesha kwiveki ntweni. Emva kokuqhekeka ukuphinda ikhosi ukwehla kobunzima, ukuba kukho imfuneko kuhlala. Izinto eziluncedo iphambili yale ukutya esikutyayo ithuba lokuba badle nangaliphi na ixesha emini, hayi ngokunciphisa ngokwabo kwaye uziva ulambile.

Iintsuku zokuqala ezintlanu isuphu zidle-3 ubuncinane. Inani akupheleli. Okukhona udle, kokukhona ezininizi inkqubo ngamanqatha otshisayo. Ngosuku lokuqala kwezi izithuba nga ngokubafekethisa wena kunye neziqhamo basele amanzi. Ngemini yesibini ekutyeni kufuneka ibe isuphu langoku kunye nemifuno. Ngaphandle iindleko iimbotyi kuphela kunye nombona. Ngale ndlela zokupheka kungaba ukhethe ngokuzimeleyo. Sibile, ubovu, ukubhaka okanye utye afreshi. Namazambane ngaphandle kwizidlo.

kuba lula kancinane ngomhla wesithathu. ukutya isuphu ukunciphisa umzimba kwi iintsuku ezisi-7, ngazo ngoku Ukuxoxa menu, ukuba ezahlukahlukeneyo ngakumbi umdla. Ngosuku lwesithathu, ukongeza isuphu, le menu kubonakala iziqhamo kunye nemifuno. Ngeli xesha, ungenza unciphise umzimba nge 2-3 kg. Kusekho miqobo iibhanana ikhankanywe apha ngentla, umbona neembotyi.

Kwisiqingatha sesibini ekutyeni - ukubuyela kwizidlo yesiqhelo

Le yenye inkalo olunika ukusebenza ophezulu, nto idume ukutya isuphu iintsuku ezisi-7. Ukunciphisa umzimba ngendlela efanelekileyo, musa ungandithuthumbisi imiqathango kakhulu emzimbeni. Oku kuya kukhokelela kuphela yokuba nethe lingancipha, kunye nenkqubo yokwehla emzimbeni uza kuyeka. Ngoko ke, ngosuku lwesine iziqhamo ususa iintsilelo. Nje musani ukudla iibhanana ngaphezu kwemithathu. Unako kwakhona usele iglasi yobisi skim. Qiniseka ukuba usele amanzi, iilitha ubuncinane 2.5.

Ngosuku lwesihlanu igxalaba ngokulula kakhulu. Ke kaloku, kule ekutyeni ungongeza 300 grams yenkukhu okanye intlanzi, kunye iitumato fresh. Isixa amanzi okusela ukunciphisa iilitha isiqingatha. Ngosuku lwesithandathu ziya kufuna ukuba adle kuphela isiqingatha iipleyiti isuphu, lonke elo xesha - nyama iphekiweyo, imifino eluhlaza kunye nemifuno eluhlaza. Ngosuku lokugqibela njengosula isitya icala, ungasebenzisa ngxi nerayisi emdaka.

Zithini izimvo? "Owu, ukutya isuphu - bathi abo baye bazama ukunciphisa umzimba nalo, - kunzima ukugcina kuphela ngosuku lokuqala, kwisiqingatha sesibini kuye kube lula kakhulu, kwaye ngobunono ufundisa umntu ukutya kakuhle." Ukuphelisa iilekese, umgubo, okroqiweyo, ngumsi yonke iphela, iimveliso eziphantse-ogqityiweyo. Kunye nani ezintle wabalungiselela.

zokupheka Classic

Thina akazange ukwanelisa umdla ofundayo kwaye baxelelwa ukuba ungakwazi ukupheka isuphu elivuthayo ngamanqatha. Recipes baninzi, yaye ngamnye kubo kunempembelelo enkulu umzimba. Ukutya "Bonn isuphu" yaziwa kakhulu phakathi kumagqirha. Ngoko bonke, ethetha uyakwazi ukumelana ikhosi epheleleyo imini-ezisixhenxe okanye sebenzisa yona ngenxa yokuhlanjululwa, ezile ukutya iintsuku.

Ngoko ke, kufuneka intloko ikhaphetshu, iibhalbhu ezintandathu ezincinane, ezinye iitumato, iipepile ezimbini oluhlaza, kwaye iqela iseleri. Imifuno kufuneka ukuwa emanzini uyipheke de zithambe. Kunqweneleka ukuba ukusebenzisa ityuwa okanye ukunciphisa imali yayo.

Iinketho ukuba ngamnye kuni

ozikhethayo Taste nayo ebalulekileyo. Ukuba umntu akathandi isitya, ukuba ngaba le veki iya kuba nzima kunene. Fans of imidumba ukupheka lesuphu. Oku kuya kufuna iitumato ezintlanu, iminqathe ezintandathu, amatswele ezintandathu aphakathi, iikomityi ezimbini neembotyi, itswele eliluhlaza kunye imifuno, kwakunye iipepile intsimbi (amaqhosha 2). Imidumba i kufuneka bathele ubusuku.

Uthando isuphu? Ngoko zama iresiphi omnye. Ukuze wenze oku, bilisa kwi intwana yamanzi, 300 g cauliflower. Ngeli xesha, iminqathe ezintathu, iitumato ezine, amatswele ezine, igalikhi kunye celery cuba ngendlela blender kwaye ukongeza embizeni. Pheka kuze kwenziwe.

endaweni yesiphelo

Unga ziyibonge yokuba isophu yemifuno kunye sisincoko enjalo Ekse ngokupheleleyo. Mhlawumbi, kodwa kwisiseko enkulu ekutyeni apho ungadibanisa ukutya okunesondlo, ngokubonelela wena ithuba lokuba singalahlekani kuphela ubunzima kodwa ukugcina isiphumo iminyaka emininzi. Xana inikeza ukutya isuphu? Ukulahlekelwa ubunzima ngo 5-8 kg ngeveki - oku wokwenene. Oku kungqinwa ncomo ezininzi. Yinto nje kulungile, kodwa mkhulu, ucinga kalula ngayo ephethe ukutya, kwakunye yalo encedayo kwi izitho zokugaya.

Eyona nto ibalulekileyo kukuba zokudla bathi - oko akadinwa; ukuba ngokwenene ufuna ukutya okumnandi nobanelisayo. Bukela ubunzima bakho, ukunyibilika wayedla extra uya kubanika amandla abambelele. Out of yokudla kufuneka kancane ukutya ezintsha enye ngexesha. Kunqweneleka, yaye emva kokuba khosi ukuba amalungiselelo iintsuku ukudla veki isophu yemifuno okanye ukubuyisela kubo isidlo esinye ngemini.