Yokudla iqanda yeveki e-1. Ukudla Alphabet: iqanda yokudla. menu ye

ubomi Modern nawuphi na umfazi yaqhutyelwa isantya esiphezulu ngesantya, nto leyo inegalelo kwiintlobo ngeentlobo "niyagrenyana" zokutyela ukutya ukuzila. Le ndlela yokuphila kukhokelela isethi a wayedla ambalwa. Ngoko ke, ukuba alungise le ombi, yaye kukho iintlobo zokutya, yeyona ixhaphakileyo yazo yokudla iqanda yeveki e-1.

"Kuba," yaye "nxamnye"

Long ambulensi ngokwaneleyo siphikisane malunga nokusebenza okanye harmfulness ngokutya namaqanda abantu.

Abachasi yokudla isekelwe phezu isiqulatho ophezulu cholesterol amaqanda. Kwangaxeshanye, uphando lwakutsha nje luye lwabonisa okwahlukileyo. Ngoko ke, ukutya iqanda iveki 1 kusenokuba luncedo umzimba ngenxa isiqulatho eziphakamileyo amaqanda iipropati luncedo. A cholesterol equlethwe kuwo, hayi embi kangaka umntu, njengoko kuchaziwe ngaphambili. Kufuneka kuqatshelwe izondlo ezifana iivithamini amaqela K, A, E, D, B1 kunye B2. Ngaphandle kwabo, amaqanda calcium kunye nentsimbi, ezinceda ukuphucula ukusebenza kwengqondo kunye nokukhuthaza memory.

Iqanda yokudla iintsuku ezi-5 iyathandwa ngenxa elula yayo kunye osidingayo ephantsi. Ngoko ke, omnye iqanda iqulethe ezilikhulu kuphela calories. Uphando lwakutshanje lubonisa ukuba ukusetyenziswa amaqanda ekuseni kakhulu kwanciphisa umdla imini yonke.

Kukho ezahlukahlukeneyo ezininzi zokutya ngokusekelwe ekusetyenzisweni loo mveliso. Makhe siqwalasele kule iphepha iintlobo apho uneemvume ebizwa ngokuba "izidlo ABC." Iqanda ukudla yenye yeendawo zokuqala.

Le ndlela elula

Elula zonke iintlobo zokutya - ukutya iintsuku ezintathu amaqanda hi mpimo mda. Ukukhetha, ungadibanisa kancinane salads imifuno kunye neziqhamo. iimveliso umgubo, amafutha kunye sweets ezahlukeneyo ngeli xesha lupheliswe ngokupheleleyo, nekofu kunye neti ziya indawo ngamanzi.

Ukudla Kulula kakhulu ukuba aphathe, kodwa awukwazi ukuhlala kuyo ixesha elide, kuba oko kunokukhokelela buthathaka kwezihlunu kunye ungatyhilekanga. Ubude ubuninzi kwakhe - iintsuku ezi-4 apho ungaphulukana malunga 4 kg.

Phambi kokuba isigqibo ukuba zeziphi uguqulelo ukhethe, kufuneka kwakhona kuluhlu lonke, nto leyo equka "ABC yokudla '. Iqanda ekudleni, njengoko kukhankanyiwe ngasentla, apha ithatha indawo ephambili, nabo bonke ngenxa elula yayo kunye nokufumaneka kweemveliso.

Ukudla Busted Hamdy

Le protein yokudla - iqanda - leyo wabeka isiseko eliphantsi osidingayo ekudleni. Nangona oku ukudla libhekisela ekunciphiseni engqongqo kakhulu nangoku awulambanga. Nje phantsi kwempembelelo lweemveliso wasebenzisa emzimbeni womntu kukho liyahambisana ngayo imichiza.

Ukudla kananjalo eyaziwa njenge Maggie ukutya (iqanda). imenyu yayo engqongqo kakhulu, ngoko imveliso kuyo nayiphi na imeko kufuneka ugalelwe, yaye ngakumbi ke - ukuba itshintshwe.

Le ndlela yokutya ibonelela nokuthobela imithetho ethile; ayivumelekanga ukuba ngamafutha ukutya kunye neeoyile, uze ikofu neti kufuneka asele ngaphandle iswekile (ukuba basele enye itoti yokutya asele ngosuku). Isithuba phakathi izidlo kufuneka ube malunga neeyure ezimbini. Ukuba ngokuhlukumeza indlala, ngoko unako ukutya imifuno (cucumber okanye iikherothi). Yonke imifuno ezityiwa kuphela kuphekwa umhluzi yemifuno. Ukongeza, imfuneko yokuba kubekwe iliso imali eseleyo amanzi. Ukuze wenze oku, asele iilitha ezingaphezu kwama-2.5 zamanzi mihla le. Ukuvunyelwa ukuba adle iintlobo zeziqhamo, ngaphandle iibhanana, imihla, amakhiwane, iidiliya kunye uphopho.

I eyenzelwe ukudla iiveki ezine. Lihambisana umzimba ungakwazi ukufumana iziphumo ezingcono.

Maggie ukudla ezisetyenziswa Kwiiveki ezimbini zokuqala (iqanda), apho imenyu iqulethe indibanisela amaqanda ebilisiweyo, wayipheka inyama yenkuku, iziqhamo citrus wamvumela kulo naliphi na inani. kwiveki yesithathu - iMono-ukutya equlathe iziqhamo okanye yemifuno bemini. Kwiveki yesine kusho menu, nto leyo nto ndiyibhalayo iimveliso efanayo kwiiveki ezimbini zokuqala, kodwa wongezelela ukuya iintlanzi ebilisiweyo yaye toasted nesonka esibizwa.

yokudla iqanda iveki 1

Ukubambelela ngale ndlela nadla, kulula ukuba ahlukane buziikhilogram ezilishumi ubunzima obugqithisileyo. Kulo mzekelo, umzimba ziya kubuyiselwa ngokupheleleyo zonke iivithamini eziyimfuneko kunye neetyuwa, adla ahlambe ngaphandle ngaxeshanye kunye nokususwa ityhefu. Libilisiwe amaqanda negalelo ekuphuculeni iinkqubo pathways emzimbeni womntu kwaye idala nokuziva kuhluthe. Iqanda yokudla yeveki e-1 libambisene kunye zesitrasi ngokusisigxina ukhipha yokusilela ingqiqo yindlala, nto leyo eya kuba kakhulu ngaphantsi.

iintsuku ezisixhenxe ukutya menu of egg

Cinga yokudla yonke imihla:

1. NgoMvulo, ukuba sipheke isidlo amaqanda iphekiweyo ababini, omnye grapefruit kunye tea eluhlaza; sasemini badle intwana chicken ngetyuwa (150 g), iqanda ebilisiweyo and orange; Dine ikhonza chicken okuphekiweyo (200 g) kunye negilasi iyogurt.

2. Ukutya NgoLwesibini iyafana kusuku olungaphambili, kodwa kuphela isidlo, udle amaqanda ezimbini ebilisiweyo, grapefruit kunye iglasi yobisi.

3. NgoLwesithathu, kusetyenziselwa isidlo yenkomo ebilisiweyo okanye yemvu, ezinye iimveliso ziyafana kwiintsuku ezimbini ezidlulileyo.

4. Power NgoLwesine eminye iyantlukwano ibandakanya omelet kwamaqanda ezintathu uhlaza sakusasa, okunencasa imilenze chicken yathamba (150 g) kunye lettuce emini kunye iglasi yamanzi elula acocekileyo, amaqanda abilayo kunye ezimbini isidlo grapefruit.

5. NgoLwesihlanu udle isidlo sasekuseni isaladi leminqathe abilayo kunye namaqanda wayipheka (iiPC-2.) Kongezwe uhlaza hi mpimo mda kunye ezisezantsi-fat cream ezimuncu (inokuba isuntswana yetyuwa); Isidlo sasemini - iminqathe ezimbini ezintsha kunye iglasi ze orange juice; isidlo ezibandakanya iintlanzi zolwandle ebilisiweyo yejusi yelamuni (100 g), iglasi izimbiwa yamanzi kunye namaqanda abilisiweyo.

6. ngoMgqibelo uvumelekile ukuba ukongeza kwi menu ye esezantsi-fat cottage sisi iglasi juice zesitrasi sakusasa; emini, njengesiqhelo, akuvumelekanga ukutya amaqanda amabini kunye grapefruit, kodwa isidlo kakhulu omncinane - kuphela amanzi ezimbiwa, nangona kunjalo, xa imithamo mda.

7. Le menu ngeCawa ifana kakhulu ukuba yokudla lwangoMgqibelo (isidlo liquka kuphela yamanzi).

iqanda Subject iintsuku ezisixhenxe isiselo ukutya kuyimfuneko kuphela amanzi ezimbiwa obrak, leyo ithibaza iasidi esiswini okubangelwa iziqhamo ezininzi yesitrasi. Kukwacetyiswa kwakhona ukuba ukongeza lo msebenzi umzimba ukudla.

Out of imfuneko yakhe ngokuthe ngcembe, lo gama kugcinwe ukusetyenziswa orenji, grapefruit kunye cottage sisi, kodwa amanani amancinci.

Iindibaniso iqanda ngokunciphisa-orenji

Ekuthiwa- iqanda-orange ukutya (iiveki ezi-4 - kwikhosi epheleleyo) kucetyiswa ikakhulu kubantu nokuphazamiseka pathways emzimbeni. Isiseko yomxhesho orange zizityebi vitamin C kunye nezinye izimbiwa, kwakunye amaqanda, leyo iphantsi-osidingayo kunye nokutya lula ukutya. Kwakhona iquka pectin-orenji, nto leyo inegalelo kokudla kakuhle yaye kunciphisa iinkqubo wayebolela emzimbeni.

Yaye yintoni abantu bathini? kakuhle kangakanani ukutya yeqanda-orange? Ukuphonononga kuqinisekisa ukuba ubunzima ukulahlekelwa kungenzeka kakhulu, kunjalo, isiphumo ezinkulu aokusetyenziswa xa ngokuhlanganisa ukutya okulungileyo umthambo. Ngokubanzi, njengesiqhelo: ukwehlisa umzimba elele nje kangaka esofeni, ngelishwa, kunqabile ukuba uphumelele.

Kodwa emva iimpawu ukutya. Ngexesha ukudla ukutya kufuneka kuthathwe izihlandlo ezihlanu ngemini, esebenzisa ixesha ngalinye njengecala leorenji kunye namaqanda amabini wayipheka. Kuyanconywa ukuba usele amanzi, kodwa acocekileyo kunye ovundileyo. Ukusuka kwiveki yesibini qiniseka ukuba ukongeza yomxhesho iziqhamo kunye nemifuno isityebi nefayibha. Kulo mzekelo, orenji, kudliwa ngosuku, kufuneka abe ngaphezulu kwekilogram.

ngaphezulu kweveki ezine, esitya ukutya loo akunconywa, njengoko iya kubashiya ngamanqatha nje kuphela kodwa ubunzima kwezihlunu, nto leyo embi urhulumente umzimba uphela.

Iqanda, cottage samasi ukudla

Le menu yale yokutya ziquka ubusi, ngoko ukudla enkulu ngenxa yezinyo laso elithozamisayo. Noko ke, loo nto ilula kolawulo olungqongqo, ngoko unamathele kuyo ifanele ibe iintsuku ezingaphezu kwesithathu. Ukusebenza - minus ikilogram ngosuku.

Ngosuku lokuqala iqanda-samasi yokudla

Le sakusasa iquka ikomityi yeti okanye ikofu, kunye cocktails zilungiswe ngokusebenzisa Umxhubi amaqanda (2 iiPC.) Yaye ngecephe encinane yobusi.

Le sasemini uvumelekile ukuze ndidle iqhekeza elincinane ezisezantsi amanqatha sisi basele neti ezinobusi.

A isidlo iya kuba isonka toasted, iziqhamo ozithandayo kunye isophu yemifuno yemifuno.

Ngosuku lwesibini

Breakfast iyafana kusuku lokuqala. Emini udle inxalenye encinane esezantsi-fat cottage itshizi, usele iti ngaphandle iswekile kunye Umxube amaqanda kunye nobusi. Dinner ibandakanya inyama angamarhoqorhoqo okanye intlanzi, isaladi yemifuno, okunongwe ngeoli yemifuno, kunye ikomityi yeti.

Ngosuku lwesithathu ekutyeni iqanda-itshizi

Breakfast: black ikofu, i-apile eluhlaza kunye cocktail (amaqanda kunye nobusi).

Isidlo sasemini: intwana esezantsi-fat itshizi, enxibe kunye olive okanye ujongilanga oyile, isaladi yemifuno kwakunye thowusti ye bran isonka. Le isaladi Ungafaka osanda acudisiweyo isiselo encinane yelamuni.

Dinner: iyabiliswa imifuno, iqanda ebilisiweyo kunye ikomityi yeti.

Ngaphambi kokuqhubeka ukudla okunjalo, qiniseka ukuba ubonane nutritionist, njengoko ukudla na ezinye Izimo (umzekelo, isifo zesisu). Ngelo xesha elifanayo amandla bethandana kufuneka ngaphandle. Ukutyelela ejimini kubhetele ukuba indawo ukuhamba eqhelekileyo okanye njengomtyibilizi, ukukhanya.

Iziphumo kunye nohlaziyo iqanda yokudla

Zokudla bayavuma ukuba ixesha elide kakhulu akakwazi unamathele zokutya ezichazwe ngasentla, ekubeni umthwalo omkhulu kakhulu kwi izintso wesibindi kunye nokusetyenziswa ngokugqithisileyo iiprothini. Unakho ukubona kukungabikho kwamafutha ekutyeni ngasentla. Nangona kunjalo, xa ukuthotyelwa ngokungqongqo yonke imigaqo kukho amathuba okufumana iziphumo ezilungileyo. Ukongeza, amaqanda asidi acid, iivithamini kunye neeminerali, ezo eziyimfuneko ukugqibezela umsebenzi umzimba womntu. Oku kuthetha ukuba ungazama, kodwa ngaphandle kukuyibaxa. Abe sempilweni entle kwaye ezintle!