Diet okusula. imigaqo esisiseko kunye nemenu

Ukuqwayita - inyathelo elibalulekileyo abanxibe impahla umsebenzi. Kodwa ukuba ufuna ukuthenga isiqabu umona, ukufikelela alwanelanga ejimini kwaye enze umthambo ezintsonkothileyo. Ukudla eziyimfuneko zome, uze kuphela iya kuba iziphumo ezidibanisayo.

Ukuqwayita - kwisigaba mandatory, ekufuneka ilandelwe ngenyathelo isethi mass kwezihlunu. iinyanga Mbaleki kokufumana ubunzima kwezihlunu kuphakamisa i "intsimbi", kwaye utya kakhulu. Emva koko ke kufuneka ibe ngqongqo nedayethi yesithintelo kakhulu. Iyoma "kunceda" umzobo isiqabu zihlunu kunye "aqhumisele 'ngamanqatha chatha eye okukhona isanda. Kuphela Kule meko kungenzeka ukuba kuzuzwe iziphumo ezibonakalayo kunye etheni.

Le mithetho-siseko engundoqo apho esekelwe ekudleni okusula, le mithetho kufuneka athobele bonke abafuna ukuba unciphise umzimba uze ugcine umzimba wakho ikwimo olukhulu.

Umgaqo wokuqala. Akwenzeki ukuba amalungiselelo i "magqabi" silambile. Kulo mzekelo, ihambhega ekhawulezayo-ukutya, obugqithiseleyo, dessert kufuneka ilityalwe ixesha elide.

Umgaqo wesibini. Akukho mfuneko yokuba ukubala iziphumo ekhawulezayo, ngoko kwesithintelo esiluqilima ekutyeni aziyi kukhokelela HIV, yaye, okona kubaluleke kakhulu, yingenelo impilo nokubumba iziphumo. Akayi iyoma nedayethi "badla" kakhulu izihlunu mass. Ukulahleka 0.5 - 1 kg ngeveki - i rate avumelekile. ingqalelo enkulu kufuneka ihlawulwe ngento osukuba uyitya, kunokuba ngaphezu komthamo wazo.

Umgaqo wesithathu. Kuyimfuneko ukuba zokucutha isixa amanqatha ziphele. Of imveliso natyetyiswa asidi kubalulekile ezinamanqatha, nekufuneka zisetyenziswe njani kubizwa salmon, trout, namafutha omnquma, neoli linseed.

Umgaqo wesine. Oku igxininisa kwiproteni kuphakanyisiwe ekutyeni. Kuba kwemisipha mass kufuneka ukuba sisinde anemiqathango yokudla. Emva koko iyoma. Adla kufuneka luqulathe igama ezisezantsi-fat iimveliso zobisi kunye inyama, amaqanda kunye nenkukhu ibele.

Umgaqo yesihlanu. Umsoco kufuneka carbohydrate luncedo kunye nemifuno, ngenxa yokuba lo mthombo wamandla umzimba. Ngokupheleleyo ngaphandle ekutyeni ice cream, ehla esimnandi, sodas, iziselo ezinxilisayo, iikeyiki kunye ezininzi iilekese.

Umgaqo wesithandathu. Ukuze kufikelelwe isiphumo ogqibeleleyo ingasetyenziswa iziyobisi etyebile evuthayo kunye nezongezelelo, nto leyo iba Ukukhetha enkulu saloons ezemidlalo kunye noovimba-intanethi.

Ngoko ke ngenxa yokudla yokomisa kufuneka zibandakanya iimali ezaneleyo izinto umkhondo, iivithamini kunye kilojoules, kuba kucetyiswa ukuba ayeke umthambo esebenzayo.

Unga zibonisa le menu uqikelelo ilandelayo.

sakusasa:

Option 1: Oatmeal kwi ubisi ephantsi-amafutha kunye banana. Tea.

Option 2. Buckwheat, iqebengwana lesonka corn kunye nentlanzi obomvu (kodwa akukho bhotolo), ikofu.

Option 3. iiproteni iqanda ebilisiweyo squash (ithanga) enekuku. Tea.

Option 4: iyogurt eliphantsi-okunamafutha kunye granola.

Option 5. iiproteni omelet, isandwich of isonka bran kunye neti yobusi.

Ngobuwena 6. Semolina abilayo ngobisi ne ukongeza leziqhamo nonfat owomileyo (Iapilkosi kunye nabantwana). Isonka evela okuziinkozo 5 sisi. Coffee.

Option 7. wayipheka imifuno kunye intlanzi isaladi nemifuno ephantsi-fat.

sasemini:

Option 1: isophu yemifuno, buckwheat nibanqunqe inkuku, isaladi ye beetroot kunye neminqathe ngeoli linseed.

Option 2. Soup kunye broccoli okanye cauliflower. imifuno iyabiliswa wayipheka ibele iinkukhu.

Option 3: Indlebe salmon. ikhaphetshu yathamba kunye yenkomo ebilisiweyo (yemvu).

Option 4: isuphu ngamakhowa. patties Chicken iyabiliswa nepepile yathamba.

Option 5. Soup "Pickle" kunye yemvu kunye buckwheat. Meatballs kunye nemifuno iyabiliswa. juice semifuno.

Option 6. Kharcho kunye nerayisi yemvu. pepper wafaka kunye nemifuno. Kefir.

Bumntwisiwe 7. Soup yebele inkuku. Buckwheat iintlanzi emhlophe iyabiliswa. Ijusi.

Dinner kufuneka luqulathe igama isaladi imifino, intlanzi ebilisiweyo kunye iyogurt.

Diet okusula kubandakanya ukusetyenziswa iilitha ezi-2 zamanzi ecocekileyo.