Yokudla leeprothini iintsuku 10: ncomo, iimenyu, iifoto, iziphumo

Elwe isihloko wavuswa awayesoloko ukuba kubonakala, kakade yonke into. Wonke umfazi kwiminyaka ethile, iba ingcali yokwenene, ekulula ukuba funda intetho malunga ukutya eyingozi kwaye iluncedo kunye isalathiso Glycemic, kilojoules, imveliso ezidibeneyo gaka. Nangona kunjalo, ulwazi isiseko akuyongqinisekiso ukuba siya makahlukane umzimba okulungileyo. Ukuba phambi holide kokuba ndiye ndaqaphela ukuba isinxibo sakho osithandayo ungena ukuba akunjalo, njengoko uthanda, uyakwazi ukunceda iproteni ukutya iintsuku ezili-10. Iimpendulo ngayo yahlukile, kodwa ubukhulu becala elungileyo kakhulu, kuba bema ke ukuba nzima, kwaye neziphumo nayo inika abantu emangalisa. Namhlanje sifuna ukuthetha ngakumbi ukudla echaphazela ngayo protein ukutya uze ngokwenjenjalo singalahlekelwa ubunzima engaphezulu.

Features protein yokudla

Namhlanje yenye yeendlela ezininzi ethandwa ukuzisa inani ukuze, yaye oku akumangalisi. Protein yokudla iintsuku ezili-10 (amanqaku lezo ezininzi svoei HIV) yenza ukuba balahle 5-8 kg, ngeli ekondleni ezahlukahlukeneyo ngokwaneleyo emnandi. Loo nto ukutya, kodwa iphupha ngokwenene. Sele kusungulwe kakuhle ukuba ukwehla okukhulu ukusetyenziswa carbohydrate ebangela umzimba ukuya imo ntshikilelo, ngenxa iyazingenela ukutshiswa amanqatha ongama kunye neprothini ikhusela ukutshatyalaliswa kwezihlunu kwezihlunu. Nangona kunjalo, kukho ezinye imigibe, apho achaza phambi kokuba udlulele ukuya kwizidlo.

Kutheni ngaphandle ngokupheleleyo carbohydrate?

Ukuze inkqubo umzimba waya ngokukhawuleza, abafazi abaninzi baqala ukusebenzisa inguqulelo Lalifutshane ekutyeni, okt iintsuku 5-7 kuphela inkuku, intlanzi kunye namaqanda. Loo ukutya ayikwazi kubizwa ngokuba sempilweni kwaye iluncedo. Okokuqala protini yokutya kufuneka ukulungelelana, ukuze kufikelelwe isiphumo kuya kufuneka ukwandisa ikhosi imihla 7-10, kodwa ngeke akwenze nto imbi. Siya kukuxelela ngokufutshane kuni malunga iziphumo ukudla okunjalo, ukuze ukwazi ukwenza izigqibo zakho. Ukungabikho epheleleyo wekhabohayidreyiti kunye izixa ezikhulu ukutya okungekho mpilweni kukhokelela yokuba ekuphuhliseni ketosis, okt ityhefu lwemizimba ketone, iimveliso ukubola. Ukongeza, besidla ukudla ikhokelela ukuphazamiseka ukondla ukuziphatha, umntu ithi isetyenziswe ukuba iinxalenye ezinkulu, kungakhathaliseki yindlala. Ngoko ke, amaxesha amaninzi emva kokugqitywa Kum ukulahlwa ukubuya. Ukuze uphephe oku, kufuneka ukuba ukutya protein ekunene iintsuku ezili-10. Ukuphonononga zokudla bathi, ngokuxhomekeke ngokuqulunqwa ukutya esilungeleleneyo, unako ukufikelela iziphumo ezihle nobungozi kwimpilo. Noko ke, iintsuku ezili-10 - ubuncinane oko unokulindela, ke ngoko, ukucinga malunga kwizidlo phambi holide ufuna kwangaphambili.

izimiso nokudla

Olu khetho ukunciphisa umzimba kulungile abo bangakwaziyo ukucinga ukudla imihla ngemihla ngaphandle inyama kunye nentlanzi yaye ukulungele ukuba ushintshele imifino. Lithuba lokuba badle ukutya okusuka kwizilwanyana, kwaye kunegalelo yokuba ukhetho amadoda amaninzi kunye nabafazi baba ukutya leeprothini iintsuku ezili-10. Ukuphonononga zibonisa ukuba ukudla akuthethi esingenakubangela naliphi na inkxamleko, oko esimnandi nokunesondlo, ngoko ke akuyi uzive ukuba umzimba, kodwa kwehle ubunzima iyasebenza.

pheko

Ukutya ukutya ukutya ibandakanya ikakhulu ukutya protein, asifanele silibale ukuba umele ungaze phezulu ukutya ekudleni. Carbohydrate imisebenzi ebalulekileyo emzimbeni, yaye ukungabikho kwabo ebangela uxinezeleko. Yokudla ngemihla makaquke ubuncinane 100 grams carbohydrate, okanye iphuhlise ukuswela ezi zinto zibalulekileyo, leyo esongela ukuya kwizigulo metabolic. Kodwa imali ethile carbohydrate kunye protein eninzi ukufakwa waphawula nje ukuncitshiswa kakuhle umzimba. Oku kutya kunokubangela kulandelwa iiveki eziliqela okanye iinyanga, kunye yempilo enkenenkene, njengokuba umthetho, akukho waphawula. Noko ke, kule meko nto ibalulekileyo - its not qisa. Ukuba ufumana kunzima ukubala otya ngayo, ngoko abancedisi yakho itafile eyaziwayo kunye isixa iiprothini, amafutha kunye carbohydrate, apho umzimba ufumana ukusuka kwimveliso. Ukuze ukunciphisa umzimba ngokukhuselekileyo, njengokuba kuthiwe, kufuneka utye-40 iigrem carbohydrate oluxandileyo, asebenze okuziinkozo okanye wonke wokudla isonka. Ekugqityweni kwale khosi kwakhona kufuneka ukwandisa eli nani ukuya 100 grams ngemini. Ukongeza, ubunzima lwethu kuxhomekeke nje ngoko kutya kodwa ixesha lemini kwenzeka. Nasekutyeni akukhuthazwa ukuba imizuzu engama-30 emva kokuba ukuvuka, kunye isidlo kufuneka kube ngaphambi kwe iiyure ezi-2 phambi lokulala. Ukongeza, ukuba begubha ku ukudinwa kwabo, yoxinaniso amahlwempu kunye nokusebenza, ukuba nochuku, kufuneka nokunyusa inani lokuthathwa kweqela yakho carbohydrate. Kodwa theory ngokwaneleyo, makhe sihlolisise into eyenza ukutya leeprothini iintsuku ezili-10. Menu, indlela nganye inikeza ngokwayo, kodwa kukho imigaqo ethile elawula konke ukutya protein.

Uvunyelwe and Izinto ezingamanzi eziThintelweyo ukuba Products

Ngomhla inxalenye ekutyeni kubonakala kakhulu okunesondlo kwaye zahlukene, ngoko ekuqaleni kubonakala ukuba umntu ukuba malunamathele khona ngokulula kakhulu. Eneneni, ukutya obungabangeli mdla ngokwaneleyo, ngoko ke kufuneka ngoko nangoko uqhelane noko ukutya leeprothini iintsuku ezili-10. Le menu kufuneka luqulathe igama protein ukusuka yenkuku kunye yenkomo, inyama yenkukhu kunye nentlanzi, imifino isaladi kunye neetamati, iintlobo sengqolowa. Ngoko uyakwazi ukulawula uhlobo lwemveliso yokutya ntoni kuqala, yaye yintoni - owesibini.

Ngokupheleleyo umlomo ubisi kunye nezakhi zayo, kuphela ukuba kuvumelekile ukuba adle - oko iimveliso zobisi fat-free. Akuvunyelwe ukusebenzisa iimveliso isonka kunye nomgubo, iilekese kunye neziselo ezihlwahlwazayo nawethutyana, iswekile. Ukuphelisa oyile, ibhotolo, intlama yejusi yelamuni isetyenziselwe zokubopha isaladi. Nasiphi na utywala kwi ukutya lo gama akuvumelekanga.

Kuyinto kule migaqo wakha ukutya nefayibha iintsuku ezili-10. Ukuphonononga kunye neziphumo kusinika inkcazelo ebalulekileyo ukuba ukutya ukutya wahlukile kakhulu. Ukutya uvumelekile ukuba badle ezo ukutya dieters kuvame iphetshwe. Inyama nentlanzi, kuquka okunamafutha kunye neentlobo zayo, amaqanda, ayi kunye namanqatha. Kwangaxeshanye, zokudla ifuna leeprothini ukutya ngokuyimfuneko kwenziwa ngokwahlukeneyo iikhabhohayidrethi, ngoko ke bachaza ukuba ukungabikho imiqathango ekusetyenzisweni yezityebileyo efanayo, ngaphandle isonka, akunakwenzeka ukuba ukutya okuninzi. Kulo mzekelo, adla unako kumana nokutya ezisezantsi-osidingayo ngohlobo okuziinkozo, imifuno kunye neziqhamo. Noko ke, iibhanana esimnandi, yeepesika, amapere kunye neziqhamo yomile kufuneka ngaphandle kwi menu.

imithetho enzulu

Ngoko, kwagqitywa, ngomso ilindele iproteni ukutya iintsuku ezili-10. menu Izimvo ebizwa kakhulu nobubele yaye ilula, Noko ke, ukususela ngelo xesha kufuneka ulungiselele ukutya ngaphandle kokwengeza ngamanqatha. Ummiselo 35 iigrem amanqatha ngosuku, ngamanye malunga ezi 2 ze-oli yemifuno. Uyacetyiswa ukuba usebenzise zonke ukutya ekudleni ukuya kwiiyure ezimbini ngosuku. Oku kunokuba buckwheat kunye oatmeal, kodwa lingadluli inxalenye amacephe-7. Yitya ifuna izihlandlo ezintandathu ngosuku ngamathuba iiyure 3-4. Emva ukusebenzisa ngalinye ukutya kufuneka imizuzu engama-30, a uhambe.

Protein Ukudla menu, isidlo

Ngokuqinisekileyo uyazibuza kanye ukuba adle indlela ukunciphisa umzimba ukuba ithuba kakhulu. Kuzo zonke zithathwa ukuba ukutya protein ngokukuko iintsuku ezili-10. Ukuphonononga kunye neziphumo kuqinisekisa ngokupheleleyo ukuba kungakhathaliseki ubudala, impumelelo lweembaleki kunye nezempilo, uya ngokuqinisekileyo kufumana nemiphumo emihle. Ukuze wenze oku, kufuneka ngqo kwizidlo, ngalo ukuba sizakuxoxa ngoku. Okokuqala sonke ndinishumayeza alishumi leenketho sakusasa, ezo eziyimfuneko ukuze alternate kunye nabanye. Kunokuba iti ngaphandle iswekile kunye crackers ezimbini, iti kunye ingqaka kunye ipesenti esezantsi namanqatha, nje ikomityi yeti ngomhla wesine, kwakhona, unako ukuba leti uvumele wena kunye crackers ezimbini, ngoko ke uya kufumana coffee ezimnyama kongezwe ubisi elisezantsi-ezityebileyo, yiti ngemini elandelayo bobisi uze kwakhona iti crackers ezimbini, ikofu ezibuthathaka crackers ezimbini. ngomhla wethoba uya kukunika iti ngaphandle iswekile kunye idle. Kwaye ekugqibeleni, ngomhla weshumi, unako usele iti kunye crackers.

Yokudla basic - sasemini

Iimbasa ibalulekileyo ukutya ukuba ufuna ukulungiselela kakuhle. Yintoni usinika protein ukutya iintsuku ezili-10? Ukubuyekezwa kunye neziphumo (photo ezilahlekileyo ubunzima inokufumaneka kukuninzi kwiiforam ezizodwa) bathi emva sakusasa eqhelekileyo ukuba sidlo kulindeleke nge namonde olukhulu. Yiyo le isidlo mthombo protini. Njengoko ngobuwena lokuqala ikhonza iphekwe incum yenkuku kunye yetumato isaladi. Ngosuku olulandelayo, ungakwazi ukupheka iintlobo lesuphu esezantsi-namanqatha intlanzi kunye nekhaphetshu isaladi, enxibe kunye imayonnaise. Ngosuku lwesithathu ukonwabisa ngokwabo yenkomo ebilisiweyo nekhaphetshu lettuce kunye beet imayonnaise. Ngosuku lwesine ukulungiselela 2 amaqanda ebilisiweyo, isaladi leminqathe ne-oli yemifuno ya. Ngosuku olulandelayo - yenkomo ebilisiweyo nekhaphetshu isaladi. Kufika ixesha kwekhosi kuqala, uya kufumana inyama broth isaladi. Ngosuku olulandelayo, ukulungiselela isityu intlanzi nemifuno kunye ongeze tofu yakhe. Ngemini yesibhozo, ababhali bacebisa wayipheka inyama yenkuku kunye iikherothi isaladi, Ngosuku lwesithoba ngosuku - lesuphu kunye nekhaphetshu isaladi, ngomhla wokugqibela - wayipheka inyama yenkukhu webele yetumato isaladi.

Afternoon umthamo kunye isidlo

Kubonakala ngathi ngale ntsasa. Xa oku uvumelekile ukuba ukongeza mgangathweni.Ukutya omnye okanye ngaphezulu nentendana amacephe okuziinkozo ezincinane, yaphekwa ngamanzi. Ngelo xesha nye wabunyamezela ukutya kulula, ngenxa into ebizwa ngokuba "iproteni ukutya elihle iintsuku ezili-10." Ukuphonononga bathi indlala uziva konke konke, ngoko akukho ukuqaleka, akuyi nilingeke. Makhe sibone ukuba yintoni ukuziyolisa ekupheleni kosuku. Ngosuku lokuqala emva kwemini uya kufumana ama-apile ezimbini eluhlaza, yaye sangokuhlwa - braised ikhaphetshu kunye intwana yentlanzi. Ngosuku olulandelayo linikezela grapefruit kunye nendebe iyogurt isonka omnyama. Ngosuku lwesithathu mnandi kakhulu ukuba abalandeli yesitrasi. Unokuba inani esinganasiphelo orenji, imifuno iyabiliswa, uze usele iglasi kefir. Ngosuku lwesine - apile ezimbini, tofu kunye yokupheka intlanzi kunye nemifuno. Ngosuku lwesihlanu, ukutsiba isidlo sasemini kunye idinala iglasi curd ubisi. Noko ke, ngosuku olulandelayo lula kancinci emva kwemini kunokuba grapefruit ezimbini, yaye sangokuhlwa - wayipheka ibele tumato. Ngaphambi kokuba balale, ongeze ikomityi iyogurt. Ngosuku lwesixhenxe apile kuba ngaphandle izithintelo kunye isaladi yemifuno kunye isilayi esinye sesonka emnyama. Ngosuku olulandelayo - orenji ezimbini, amaqanda amathathu abilayo kunye iitumato kunye nekomityi iyogurt. Elandelayo imini obhobhozayo, ungakwazi imifuno kuphela nangokomthamo mda. Ngosuku lokugqibela ngayo apile ezimbini, ikhaphetshu yathamba iintlanzi kunye iglasi kefir. Nantso into ethubeleza iproteni ukutya iintsuku ezili-10. Ukuphononongwa, iifoto, nto leyo ebonisa ukuba kwixesha elingephi, ungenza ukunciphisa ubunzima 8, 10 okanye 12 wayedla zingafunyanwa rhoqo kakhulu, abanye baya kunikwa kweli nqaku. bonke bathi imeko kuphela kunzima ukwenza, kukungabikho epheleleyo iilekese, nokuba kucetyiswa ukuba usele iti ngaphandle iswekile.

Protein yokudla iintsuku ezili-10 ukususela Elena Malysheva

Enyanisweni, banikwa ukhetho - ayikho kuphela ukusetyenziswa protein yokudla ukunciphisa umzimba. host Popular linikeza carbohydrate enye neentsuku protein, ngaloo ndlela ekufezekiseni iziphumo kakhulu. It yenzelwe iintsuku ezili-10, ukongeza koku, yonke imihla kufuneka ziphele iilitha ubuncinane ezimbini amanzi acocekileyo. Ngemihla leeprothini sakusasa, udle iqanda mnye, ungenza zisongeze kulo cucumber. Ngoko, kukho inkukhu kwi-mali ka-800 Ukuze yetyuwa aniswele kuba emini. Usuku Kucetyiswa ukuba ukutya carbohydrate 1-1.5 kg zemifuno. A ukhetho ngcono isaladi ikhaphetshu ekrwada, beet kunye neminqathe. Kuyimfuneko ukuba badle 1 ikomityi iyure yonke. Kufuneka siqale ukutya kunye ngemini protein. Kulo mzekelo, ukutya kufuneka bedlile iinxalenye ezincinane, ukuze indlala akukho uyathuthunjelwa. Ngoko ke iya "enemigca" protein yokudla iintsuku ezili-10. Reviews ukusuka malyshevoy bathi ezi 'ujingi "woyise ukwehla kobunzima zokumisa bangaze kuva. Ukongeza, le alternation leentsuku ukuphepha isilingo ukuphosa ukutya ngenxa usenza intw 'yayo. Iintsuku ezili-10, ungaphulukana malunga 5 eekhilogram.

Protein Dukan Ukudla

Asingabo bonke zokudla ubambe nhla inkqubo ukuncipha. Ngokukodwa, asingabo bonke ukwabelana banembono yokuba olusebenzayo ilahleko lokulinganisa iproteni ukutya efanelekileyo iintsuku ezili-10. Ukuphononongwa Ducane eyaziwa, badla ezicatshuliweyo umzekelo. Kwindawo yokuqala, uthi esebenzayo izinga ubunzima-ilahleko ayikwazi ibe mfutshane. yonke ikhosi iluthe ngezigaba ezine. Imvelaphi ithatha ukusuka kwiintsuku ezi-3 ukuya kwi-10, kuxhomekeka kwinani eekhilogram ezingaphezulu. Kweli nqanaba, ezityiwa ibandakanya inyama, intlanzi, amaqanda, ubisi kunye neemveliso zobisi ngokupheleleyo kufumaneka bantu. Kodwa ukutya isityalo kufuneka iphetshwe.

Isigaba sesibini ekutyeni - yinto alternation protein kunye ekudleni imihla. Apho umlinganiselo ekuqaleni 1: 1, ngoko 2: 2, 3: 3. Kwaye ukuba ufuna ukuba ulahlekelwa kwe-10 kg, ifomula abawacebisayo 5: 5. Isigaba sesithathu kudandalazisa yoko, sicebisa ukuba kukho-50 iigrem bran kunye neziqhamo yonke imihla. Ngenye imini protein beman nge-2 ukutya yesiqhelo. Inqanaba lesine - aphume ekutyeni, kufuneka yonke imihla ukuze badle-60 iigrem bran, nemini enye ngeveki kuya kuba protini.

Nokubuyekezwa Iziphumo

Enyanisweni kuphela kuxhomekeke kuwe ukuba ukutya weprothini olusebenzayo iintsuku ezili-10. Ukuphonononga ezilahlekileyo ubunzima bathi olu khetho xa udle ukuncipha. Yiloo nto kanye amaphupho kunye nabantu abaninzi unokuphulukana ubunzima kakuhle, ngaphandle iintlungu. Noko ke, simele sikhumbule ukuba mda engqongqo, ukuba mfutshane kufuneka ixesha yokudla. Ukuba ususa ukusuka ekutyeni yonke kodwa protein ecocekileyo, elo khondo akufuneki kuhlala ngaphezu kweentsuku 3-5. Kodwa alternation protein carbohydrate iintsuku unika ukhetho ukwandisa ikhosi ze nifumane iziphumo ezincumisayo. Standard iintsuku 10 ekutyeni likuvumela ukuba ulahlekelwe 8-10 kg. Noko ke, ngaphambi kokuqalisa kwekhosi kufuneka ukuba ubonane nutritionist.