Diet for kweeveki ezi-4, "Maggi" iimenyu, ukubuyekeza kunye neziphumo

amantombazana amaninzi zokufuna ukuba mzobo efanelekileyo kunye nokulondolozwa etyhutyha obhinqileyo, khetha iprotini ukudla ngokusekelwe ukusetyenziswa olumandla protini. Weight kwezi iindlela amandla (ekutyeni yesicelo, inkqubo Ducane) uhamba ngokucothayo kakhulu, kwaye okona kubalulekileyo - emva excess ngoko nangoko emva ukupheliswa le servings protein anda kwaye ukufakwa kwi ekutyeni ukutya ekudleni. Kodwa kuthekani ukuba ufuna postroynet ngokukhawuleza kangangoko kunokwenzeka yaye kwangaxeshanye ukunika ubunzima ezinzileyo emva kwizidlo? Kukho isisombululo - oko izidlo ezifezekileyo iiveki-4, "Maggi", apho menu ubandakanya zombini protein carbohydrate.

Ekuthiwa- iqanda ukudla ayisekelwanga ngokubala calories kwaye nkqu phezu alternation ezithandwayo kweziyi kunye carbohydrate. Umgaqo zalo ezisisiseko ilula, njengawo onke brilliant: ukutya, makutyiwe isidlo ethile, ndawonye ikhemikali reaction ethile, yaye ngaloo ndlela negalelo zinomgutyulo ekhawulezileyo ityhefu namanqatha kwemfuneko. Yiyo loo nto kubalulekile ukulandela imiyalelo idayethi kuyo nayiphi na imeko asongezi izitya menu entsha ukulungele. Akunconywa amalungiselelo iintsuku ngokuzila ukutya okanye yiya kwi ezile logama nje kukha niyigqibe ngokupheleleyo "Maggie," izifundo-veki ezine. A imenyu imihla ipeyintiweyo inkcukacha ngezantsi.

izincomo key

• Kuyimfuneko ukuba ukulandela ngqo le menu. Ukuba unqwenela ngaphandle nayiphi na imveliso evela ukutya ngemihla, akukho buhlungu otya ngayo, kodwa aninako indawo eli imveliso kwabanye - okanye ukwaphula iqhina amachiza, apho impumelelo nokuncipha ezisekelwe "Maggie".
• Amanzi ngezo naliphi na inani. Zisonjululwe naziphi iziselo ezibandayo, nkqu ukutya cola.
• Ikofu neti (ngaphandle iswekile) zivumelekile ukuba usebenzise imali mda. Noko ke, kukho umgaqo: akukho akunakwenzeka ukuba ukudambisa ezi iziselo. Waphika indawo iswekile. Ngenxa ngempumelelo nangakumbi ekutyeni kufuneka kushiywa kunye nokongeza ubisi.
• Imifuno ikuphekwa iphekwe ngamanzi yehewu, kungekhona nenyama okanye umhluzi intlanzi. Ungadibanisa imifuno kunye nezinye iziqholo zokutya, imifuno, amatswele neekinofile na inani.
• Olufanelekileyo yokudla 'Maggie " othintela amafutha ezilwanyana kunye yemifuno esetyenziswa ukuncedisana ne-esityeni engundoqo. Olu luhlu luquka i-lard, imajarini, ioli kajongilanga, namafutha omnquma kunye namasi.
• Ukuba imvakalelo yindlala, musani ungandithuthumbisi wena uze unyamezele intuthuzalo iingcinga malunga nani omhle. Phakathi ngezidlo eziphambili edliwayo yemixoxozi, iikherothi okanye lettuce gqatyana, kodwa kuphela phantsi komqathango wokuba liye kwiiyure ubuncinane ezimbini emva kwesidlo yangaphambili.

amacebiso

• ukubambelela ngokungqongqo kwirejimeni emiselweyo - sisiseko apho wakha yonke yokudla iiveki-4, "Maggie." Imenyu iqulathe isidlo sakusasa, sasemini isidlo; ke akunakwenzeka ukuba nditshintshe ezimbini ukufumana indawo ukutya, oko kukuthi indawo isidlo sasemini nesangokuhlwa - isidlo sangokuhlwa.
• Yima esikalini yonke imihla kusasa, emva kokusebenzisa indlu yangasese.
• Imisebenzi yezemidlalo ngexesha elifanayo umbane ungayikhetha, kodwa ukuba phambi kokuba uqale umsebenzi kwinani owawunalo umsebenzi oluncinane emzimbeni, msebenzi ngokukhuselekileyo ukusebenza ukulahlekelwa ubunzima, besondela inani engcwele esikalini.
• Ukuba wadla imveliso ayikho kuluhlu kwi menu, okanye indawo isidlo sasemini, okanye athathe ikhefu ekunciphiseni umzimba, qhubeka ukuba ahlale ukudla yenza akukho ingqiqo: ngokulandelelana ekudibaneni kwemichiza aye anyhashwa, kwaye ziphumo zinqwenelekayo lingapheleli. Ukuba unciphise umzimba kwaye ukulungisa yoko, kufuneka uqale ukutya kwakhona, kususela kwimini yokuqala.
• Ukuba ungathanda iziphumo nedayethi ezifanelekileyo ngokupheleleyo ngenxa kweeveki ezi-4, "Maggi", apho menu zizakuboniswa ngezantsi, oko linokwandiswa ukuba omnye iiveki ezine, kodwa kulo mzekelo kabini ukuphinda zokuqala iintsuku ezisixhenxe ekutyeni, yaye kabini - nowokugqibela. Ekubeni "Maggie" olude lokuthathwa amafutha ezilwanyana kunye yemifuno, ayikhuthazwa tu ukuphinda ngaphezu kanye ngeenyanga ezintandathu okanye unyaka.
• Ngenxa a elungeleleneyo protein carbohydrate ukutya okufanelekileyo kubantu bazo zonke izigaba zobudala. Akuyomfuneko kufuneka sithathe iivithamini ezongezelelweyo kunye nezinye nutraceuticals.
• Ukuba inkcazelo ekutyeni usuku alukhankanywanga isixa ethile kwemveliso okanye ukutya, udle kangangoko ufuna.

Edla kwiiveki ezimbini zokuqala

Kwiintsuku ezilishumi elinesine zokuqala emva ukudla iphindiwe isidlo sakusasa efanayo: isiqingatha grapefruit (xa isicelo bakhe kutshintshwa nge-orenji) kunye namaqanda elinye okanye amabini (chicken), nzima-kuphekwa. Ngokuqhelekileyo, abantu abaninzi bafumana le isidlo okunesondlo olwaneleyo ukuze uzive ulambile de sasemini.

Kwiveki yokuqala

Ngosuku lokuqala ekutyeni sasemini vumela naluphi na uhlobo iziqhamo, kunye nayiphi na inani. Kulungile ukuba ukukhetha lwawo, ama-apile eluhlaza, mthubi noluhlaza amapere, iiapilkosi, yeepesika, umxoxozi kunye iivatala. Kuba isidlo ungakwazi ukupheka okanye uqhotse kwi lunghekerile inyama ngaphandle yemvu amanqatha.

Ngosuku lwesibini sasemini edliwayo abiliswe okanye inkukhu eqhotsiweyo (isikhumba kufuneka zisuswe phambi ukulungiselela iintaka). Dinner iqulathe amaqanda iphekiweyo ezimbini, isaladi yemifuno ngaphandle lokunxibela (ukuba mix yemixoxozi, iitumato, iipepile intsimbi, iminqathe, ikhaphetshu), isilayi esinye sesonka kwi ipani womisa ngaphandle ngokongeza oyile kunye grapefruit okanye i-orenji.

NgoLwesithathu, emini nidle ephantsi-amanqatha itshizi kunye neetamati, ukongeza wavumela crispy thowusti - omisiweyo kwi iqhekeza pan zezonka ezimhlophe. Dinner iyafana ngoMvulo.

NgoLwesine, le menu ngokupheleleyo iphindiwe ngoMvulo. Kuye wazalwa ukutya "Maggie", eli esakhiwa ngo yokunyakamisa umzimba kunye iiprothini zibalulekile kanye carbohydrate, lo gama ukuswela asidi okunamafutha.

NgoLwesihlanu, sasemini badle amaqanda ezimbini yenkuku ebilisiweyo kunye nemifuno ebilisiweyo okanye iyabiliswa. Kufuneka ukhethe enye uhlobo womfuno ukusuka kuluhlu, okanye zucchini okanye iimbotyi (okuziinkozo, iimbotyi), okanye iminqathe, okanye amachaphaza-WEBHU. Sadla kuvumelekile ebilisiweyo okanye iyabiliswa intlanzi isaladi yemifuno kwakunye-orenji okanye grapefruit.

NgoMgqibelo, le menu kuphinda ngoMvulo nangoLwesine.

NgeCawa, sasemini kutya inkukhu ebilisiweyo okanye eqhotsiweyo, imifuno iyabiliswa, iitumato, iziqhamo yesitrasi. Ngokuba isidlo sangokuhlwa, kukho kuphela imifuno okuphekiweyo ezinokuthi okuphekiweyo kwibhoyila kabini indawo.

kwiveki yesibini

Ukuba ukhetho lwakho - ukutya kweeveki ezi-4, "Maggi" menu ekuqaleni kunokubonakala obungabangeli mdla. Kodwa ungakhathazeki akulambathanga; umzimba ifumana zonke iivithamini eziyimfuneko kunye neeminerali ezivela iziqhamo nemifuno, kunye neeproteni, kwaye isixa ubuncinane ngamanqatha - inyama kunye nentlanzi.

Ngemihla zokuqala ezimbini kwiveki yesibini ka ekutyeni iphindiwe ngokupheleleyo. Sasemini olunikiweyo isaladi yemifuno entsha kunye nyama iphekiweyo okanye eqhotsiweyo sangokuhlwa - kwisaladi efanayo. Ukuze isebenza amaqanda iphekiweyo ezimbini,-orenji okanye grapefruit.

NgoLwesithathu, emini kutya inyama guy kunye nemifuno fresh (ekukhethwa ukuba cucumber), sangokuhlwa - amaqanda amabini, grapefruit omnye okanye umsobomvu.

NgoLwesine sasemini enikiweyo amaqanda ebilisiweyo (akukho ngaphezulu kwe ezimbini), nawuphi na ephantsi osidingayo elisezantsi-fat itshizi kunye nemifuno iyabiliswa okanye ebilisiweyo. Kuphela esinye isibini kwamaqanda ebilisiweyo angangeniswa sangokuhlwa.

NgoLwesihlanu, sasemini ecwangcisiweyo ebilisiweyo okanye iyabiliswa iintlanzi sasemini - ezimbalwa amaqanda nzima-eluhlaza.

NgoMgqibelo, sasemini kunye isidlo udle grapefruit okanye orenji, nibaphathe ngokwakho ukuba iitumato ezintsha kunye naluphi nyama iphekiweyo ngaphandle imvana.

NgeCawa, isidlo sasemini kunye isidlo-phindwa (oko kukuthi, ngokuqhelekileyo magama) - kukho ikuphekwa iphekwe okanye iyabiliswa yenkuku ngaphandle eluswini, imifuno iyabiliswa, iitumato ezintsha, grapefruit okanye eliorenji.

kwiveki yesithathu

Kwiveki yesithathu ukuze kubonakale kunzima kwaye kakhulu mdla ezine, kodwa ke oko kuya kukunceda ukuba komeleze iziphumo ezibalaseleyo eziya kukunika ukutya "Maggie". Table of calories kunye protein carbohydrate ekutyeni ezithile ungasenako luncedo - developers ukutya ziqikelela zonke iparameters ngokukodwa abo banqwenela postroynet ngaphandle nobungozi kwimpilo.

Ngosuku lokuqala lweveki wesithathu, udle nasiphi isiqhamo kulo naliphi na inani kunye naluphi na udibaniso. Avumelekile phantse kuzo zonke iintlobo zeziqhamo - ngaphandle iibhanana, iimango, iidiliya, imihla namakhiwane.

NgoLwesibini ningadli imifuno - bila okanye iyabiliswa, kunye okanye ngaphandle iziqholo kunye amakhambi. Ngokungqongqo engavunyelwa iitapile kuphela ukuba izixa ngokugqithiseleyo carbohydrate nestatshi.

NgoLwesithathu ihlanganisa kwiintsuku ezimbini ezidlulileyo, oko kunokwenzeka kunye neziqhamo nemifuno ebilisiweyo, kunye isaladi kwemifuno - nangaliphi na ixesha, na umthamo. Kodwa khumbula: ezityiwa iiveki-4, "Maggi", apho menu isekelwe phezu umchiza impefumlelwano imveliso ithetha qheke ukutya isidlo sakusasa, sasemini isidlo. Lo mthetho awusebenzi ngqo kwiveki yesithathu, kodwa iingcali ukucebisa ukuba zilandele imithetho ebekiweyo.

NgoLwesine, badle iphekiweyo okanye iyabiliswa intlanzi, imifuno iyabiliswa, lettuce igqabi okanye ikhaphetshu.

NgoLwesihlanu ivunyelwe wayipheka inyama kunye nemifuno, iyabiliswa.

NgoMgqibelo nangeCawa na into emilise leentsuku ukudla:-veki kunokuba iziqhamo kweentlobo omnye kuphela. Umzekelo, ngoMgqibelo - apile okanye amapere, kwaye ngeCawa - apricot kuphela okanye aba.

Iveki ezine: i menu ngoMvulo nangoLwesibini

Ukutya "Maggie" usizobela isicwangciso ukutya oluneenkcukacha kwiveki ephelileyo. Zonke ezi mveliso kunye nokutya kuthunyelwa ngokungqinelana izidlo ezithathu.

Ngoko, kwi ngoMvulo isonjululwe:

• 4 iingceba inyama okanye sesine inkukhu;
• isaladi yemifuno ngaphandle bambatha;
• 1 tuna yebhanki (ugalele ioli);
• 1, i lomiswa iqhekeza pan lesonka;
• 1 orenji okanye grapefruit.

Okulandelayo NgoLwesibini, unga:

• 2 izilayi inyama (200 g);
• isaladi yemifuno ngaphandle bambatha;
• 1 thowusti;
• 1, iqhekeza iziqhamo okanye melon.

Iveki ezine: i menu kuba ngoLwesithathu, ngoLwesine nangoLwesihlanu

Enye iziseko apho ukutya "Maggie" - imifuno. Ngako oko ke, izicwangciso yokudla phakathi kwiveki yesine.

ngoLwesine:

• 1 icephe esezantsi osidingayo okanye ezisezantsi-fat samasi curd;
• fresh, okanye ebilisiweyo imifuno (isahlulo elincinane);
• isaladi yemifuno ngaphandle lokunxibela (kangangoko ongaphantsi kwe kwiintsuku ezimbini ezidlulileyo);
• 1, i lomiswa iqhekeza pan lesonka;
• 1 orenji okanye grapefruit.

Tuesday:

• poltushki inkukhu ebilisiweyo okanye iyabiliswa;
• isaladi yemifuno ngaphandle bambatha;
• 1, i lomiswa iqhekeza pan zezonka ezimhlophe;
• 1 orenji okanye grapefruit;
• nasiphi isiqhamo kweentlobo omnye.

ngoLwesihlanu:

• amaqanda umphunga okuphekwe;
• isaladi;
• 3 iitumato fresh;
• 1 orenji okanye grapefruit.

Imihla yokugqibela yokudla

ngoMgqibelo:

• 2 Izilayi okuphekwe webele inkukhu;
• isuntswana itshizi okanye itshizi feta;
• 1, i lomiswa iqhekeza pan zezonka ezimhlophe;
• isaladi yemifuno ne iyogurt;
• 1 orenji okanye grapefruit.

Ngosuku lokugqibela (Cawa) yi menu ngokuphindaphindiweyo ngoMvulo.

Ukuba une aleji amaqanda okanye orenji (grapefruit), u sikuzalise yokudla 'Maggie "Cottage sisi. A menu efana naleyo eboniswe kweli nqaku, kodwa amaqanda kufakwe 200 grams cottage sisi lwawo - ukuya naziphi na iziqhamo kuvumelekile. Ukuphonononga yokudla ngokuqinisekileyo uya ungakukhuthaza ukuze uqalise umendo ubunye; phakathi kwabo walandelisa imenu zonke iiveki ezine, ayibanga wanelisekile ziziphumo!