I yesicelo ukudla, le menu kwi $ 20 Table of iimveliso kunye namanqaku

Ukutya namhlanje, wasungula isixa esikhulu, kodwa ngasinye kwezi nkqubo iye kuneengxaki zako. Loo ukudla inani ingqongqo gqitha leeprothini, ngoko ke inika ukutya okuncinane exhasa abaninzi yayo esingakwaziyo ukuzihlawula. Ngoko ke, abasetyhini basoloko waphupha ukufumana ngokwakho ukutya oko awuyi umzimba kwaye, ngenxa yoko, ingabi isoyikiso empilweni, apho imenyu ezahlukeneyo ngokwaneleyo ukuba ndingatshiseki ngumona koogxa okanye amalungu osapho ngexesha lesidlo sangokuhlwa, kwaye plus yonke enye into - ukuba kuyanceda ukuncipha. Uyavuma iimfuneko eziphakamileyo kakhulu, iinkqubo ezinjalo, yaye namhlanje siza sithethe omnye wabo. Yeyona yesicelo kaThixo yokudla. Menu kwi $ 20 - kodwa hayi iindleko sasemini sakho, yaye indlela ekhethekileyo yokubala zokungenisa caloric.

ubuchule Author

Ngubani weza le nkqubo, chonga yingxaki njani yaye kutheni got igama layo namhlanje. Yesicelo ukudla (menu kwi $ 20) ifana kakhulu kwinkqubo ye-Atkins ukwehla kobunzima, ke, uneempawu zawo. Kwindawo yokuqala - yinto ukhetho ulula na izityalo ngenjongo yezinto Russian. Namhlanje sifuna ukuxelela ngokweenkcukacha yintoni na le nkqubo. Nangona yokuba ikhona ixesha elide kunye negama emilebeni zomntu wonke, abaninzi bakholelwa ukuba inkqubo ezibizayo iinkwenkwezi zibonisa zoshishino umzimba. Oku akunjalo, nayiphi na unako ukuthenga yesicelo yokudla. Menu 20 USD Le yingqokelela iimveliso ngendlela yesiqhelo, apho sibona yonke imihla phezu kwetafile. Apha kugxininiswa ukunciphisa imveliso protein ekudleni ndakumandisa. Akumangalisi oku, kuba kwiproteni - into iibhloko zokwakha kubalulekile ukuba wonke ancedisana omzimba wakho, kanye carbohydrate (ingakumbi iswekile kunye The) - iintshaba kunazo ngokomzekeliso slim.

Ngokungafaniyo nezinye ukutya protein

Ukuza kuthi ga ngoku, kukho eninzi kubo. Le ethandwa iqanda ukutya ubuchule Duke kunye nabanye abaninzi. Bonke bephela zenzelwe ukuba ukunciphisa ukusebenzisa wekhabohayidreyiti kunye neprothini ukuthatha indawo imveliso ezingenabantu kwi ukwetyisa apho umzimba ochitha amandla ngaphezu ifumene imbuyekezo. Ngenxa yoko, ayanda umzimba uqala ukuba i intsilelo osidingayo kwaye achitha onamanqatha amaninzi. Ngoko ke yintoni eyahlukileyo kangaka yesicelo ukudla? Menu 20 USD - kodwa ikakhulu ukungabikho phantse ngokupheleleyo zizithintelo. Ukhululekile ukuba ukhethe nayiphi na imveliso, kufuneka nje ukudibana iitafile kwisiqulatho ekudleni ukutya ayidluli kwi notorious amanqaku 20 yokuqala, 40 - kwixesha elizayo. Kokuba eqhotsiweyo iitapile kunye netshizi, inyama kunye itshokolethi, lo caveat kuphela, ukuba namhlanje ityiwa 100 g okanye 50 g cake cream imfunxa, ngoko oku nokudla kulinganiselwe. Kodwa ukwenza ekudleni ukutya protein kunye nemifuno, u nga va ngokupheleleyo kulamba uze ubunzima bomzimba ngokuthe ngcembe. A phupha kunye nento enye.

neziphumo ezilindelekileyo

Leyo yeyona njongo iphambili uphefumlela ukuba izenzo ezininzi, ngoko umntu ngamnye kubaluleke kakhulu ukwazi ukuba akwazi ukubala. Yesicelo yokudla ukunciphisa umzimba - le yindlela ethenjiswe ukunika iziphumo. Oku kungqinwe amakhulu izifundo kunye namava ngayo abafazi abaninzi. Kodwa iinzuzo kulo ukwehla kobunzima oogqirha imibuzo. protein kwemfuneko kunye elityetyisiweyo idayethi ubunzima ngokukhawuleza nelahleko - konke oku uxinezeleko emzimbeni, kwaye kuthathwa isondlo luncedo futhi enengqondo. Ukongeza, emva kokuphela kwekhosi kukho ithuba enkulu ukuba ngokukhawuleza emva konke wawisa, njengoko kwakukho kuncendile olugqityiweyo lwe ndlela yamandla.

Noko ke, abaninzi Andikhathali ukuba kuza kwenzeka ntoni elandelayo. Eyona nto ibalulekileyo - ukufumana isiphumo ngokukhawuleza, ukuze bahlukane lo wothiyiweyo-2, 5, eekhilogram-20. Kwaye okukhona ubunzima bomzimba, i ngokukhawuleza iza kuba sisiphumo sokuqala. Yesicelo yokudla ukunciphisa umzimba - kuyimpumelelo liqinisekisiwe kumzabalazo ngokuvisisana ngexeshana elifutshane.

kwizazi

Mhlambe angaqondakali ukulandela le nkqubo yokudla, ukuba ufuna ukuphelisa ngomgubo wengqolowa obunzima buziikhilogram ezimbini okanye ezintathu. Kulo mzekelo, ukukunceda imisebenzi kwezemidlalo ngakumbi isehlisa iilekese nokutya okunesitatshi apha ekutyeni. Kodwa ukuba injongo yakho lunqgukuva kwaye ufuna ukulungiswa inani kakhulu, ngoko sikuzalise incwadi yesicelo ukutya iintsuku ezili-10. Ukudla kulungile kuba unako ukutya isixa esikhulu iimveliso ephezu kwetafile ukunika 0 amanqaku. Oku akuthethi ukuba batye ngaphandle umlinganiselo, unamathele isakhelo esifanelekileyo. Awunayo nkqu ukuba ukukhumbula malunga imvakalelo yindlala, uze kusithuthumbisa ngokwakho ukutya obungabangeli mdla. Phakathi kuvumelekile ukutya salads kunye mayonnaise kunye caviar, netshizi okunamafutha. Ukuba umenywe mbhiyozo, nawe uba utywala, nangona kunjalo, bakhohlwe cocktails ngobulawu iwayini kwakunye kotywala kunye beer.

usapho kunye nabahlobo bakho baya kumangaliswa gqitha bubuninzi kunye ezahlukeneyo izitya etafileni yakho, kunye neziphumo kumnandi. Ezinobunzima enkulu kwemfuneko umntu eqala ukunyibilika phambi kwamehlo ethu. Yesicelo ukutya iintsuku ezili-10 kunye utshintsho embalwa ngamnye ngogqibeleleyo ukuze yonke intsapho. A isixa esikhulu protein uya kuzuza ngamadoda yabasebenzi ngokwasemzimbeni, ezemidlalo kunye nabafazi ufuna ukususa wayedla ezingaphezulu. Kwakhona kubalulekile kwaye lula le nkqubo. Akuyomfuneko ukuba kilojoules kwaye kabuhlungu upheke kumnandi. Zonke elula kakhulu, udle naluphi na uhlobo lokutya, yonke ngokwahlukahlukana kwazo ivumela incwadi yesicelo yokudla. amanqaku table iya kukuvumela ukuba ufumane ngokulula ukutya ezikhethiweyo kwaye isigqibo sithini isixa wayo ungakwazi ukuhlawula. Ngako oko, ukukhetha imveliso 'ubunzima' ku 0 okanye 1 ingongoma, ushiya wena ngezinto ezininzi abangazikhetha lokutyela kwi intsalela elandelayo ngosuku (yonke imini imfuneko ukuhlangabezana amanqaku 20). Kodwa ngokukhetha imithombo carbohydrate, uza kuyibona indlela amancinci isabelo sakho. Awunayo ixesha lokuzimamela, yaye banikwe mihla sele siphelisiwe.

I postulates esisiseko

Kakuhle eli yesicelo yokutya - utshintsho kwinkqubo kokutya. Xa siye savuma ukuba abasetyhini (ingakumbi ofuna ukunciphisa umzimba) ukwala inyama kunye amanqatha sisi ibhotolo kunye angamarhoqorhoqo irayisi kunye buckwheat. Ngenxa yoko, umzimba uvukelayo kwakhona kwaye kwakhona kuquka imiqondiso indlala ukulinganisa ilahleko protein. Siziva ukungaphatheki kuqala singaliva crackers bakhe kunye neti elithozamisayo. Ngoko ke, lo ubunzima siqhubeka, umzimba amandla ngenxa protein izivuka, ngeli xesha izihlunu uyaphela, akukho mandla ukuze nantoni na. Kodwa inxalenye inyama ukunika uzive wanelisekile ixesha elide, isixa esikhulu amandla kunye nomzamo.

icala

Njengaye nawuphina, uye ethile kunye yesicelo yokudla. ezi carbohydrate kubaluleke kakhulu ukuba ephilayo, kuba ngumthombo ifayibha namandla, ngoko bayeke nje iinkozo kunye nemifuno angafanele ngayo. Kwaye ukuba ulandele iingcebiso kule nkqubo, kuba ezi mveliso enikwe kwinkqubo amandla phezulu isithuba kancinane kakhulu. Ukuba imifuno hi mpimo lowutsongo nga ziyasivumela into apha malunga isonka, iswekile, kunye nokutya okuziinkozo kufuneka ukulibala. Musa ngokundithuthuzela ngokwakho ukuba kwendawo kuphela icephe kulo iti, bekuya kuyo yonke imizamo yenu. Ekuqaleni, aliquki zonke iziqhamo, imithombo ebalulekileyo iivithamini kunye antioxidants, kwakunye ifayibha yingenelo.

Ukungabikho carbohydrate kunokuba lucelo-mngeni kakhulu kubantu abanezifo ezingapheliyo. Oku ikakhulu ingxaki izintso kunye nesisu, amathumbu kunye zesibindi. Ngoko ke, ngaphambi kokuba uye kwi ukutya, kuhle ukuba udibane nogqirha wakho.

Izimo

Libala yokudla xa ulungiselela ukuba abe ngunina. Ibhinqa elikhulelweyo ifuna ukutya ngokupheleleyo ezahlukahlukeneyo, kwaye nasiphi na isondlo contraindicated. Lo mthetho igcinwe kunye nokuncancisa, ukuba ulinde ide igqibeke phambi kokuba uye kwi ukutya. Asinto ezifanelekileyo kubantwana nomthinjana, nokutyeba abakule minyaka yobudala kufuneka baphathwe kuphela phantsi kweliso gqirha onamava nutritionist. Nawuphi na ungenelelo zokusebenza, unyango kunye nokusetyenziswa kweziyobisi enzima, ukuphazamiseka edakumbisayo - zonke Izimo ngqo. Kunzima kakhulu ukuba siyinyamezele kwakhona ukutya kubantu ukutya kakhulu izityalo ukutya, nangona amathuba okuhlaselwa utyebile kakhulu.

ngenzuzo fluid

Enye ingongoma ekufuneka kukhankanywe - imfuneko usele amanzi amaninzi. Lo mthetho waphawula phantse lonke xa ufuna ukwehlisa umzimba, ngokuba amanzi kunceda nje ukuzalisa esiswini kwaye akhulule ukuba uziva ulambile, kodwa ukuhlamba umzimba ityhefu kunye nemveliso yokubola. Oku kubaluleke ngakumbi xa usebenzisa izixa ezikhulu zokutya protein, kunokuba, eneneni, luphawulwa yesicelo yokudla. Table score ayibonisi ixabiso lesondlo ukutya bagqitywe, bulawulwa ngendlela kuphela xa ubala iikhabhohayidrethi, ngoko musa ukubona yonke into. Protein ukudla unika umthwalo omkhulu izintso, njengoko kukho ilahleko enkulu ulwelo. Kungenxa imbuyekezo kwaye usebenzise ukusela iilitha 1.5-2 kolwelo ngosuku.

The main izigaba

Makhe sihlolisise indlela yesicelo yokudla. Amanqaku anikwa iimveliso, ungasoloko khangela kwiitheyibhile kweli nqaku siza kuhlala kulo. uthathe lonke ixesha izidlo ukwahlula ngezigaba ezithathu. Okokuqala - kuba uvula, umzimba wakho ukulungele ukuba ngenkuthalo lahla asemzimbeni. Yeyona kakhulu engqongqo ngokunxulumene kokusetyenziswa carbohydrate, ezithe wasiphula injalo. Esi sigaba ithatha malunga neeveki ezimbini, kuba injongo enkulu angayigcina. Ukuvunyelwa ukuba badle inyama nentlanzi, amaqanda kunye nentlanzi, itshizi, i-oyile, izilwanyana kunye nemifuno. Kodwa yaphela iilekese, iziqhamo kunye nemifuno okunesitatshi (umbona, iitapile, iminqathe).

Ngeli xesha, somzimba wakho iya kusasazeka, kwaye umzimba uya kuba umatshini elivuthayo otyebileyo. wena ingadlulanga iveki uya kubona indlela kakuhle yesicelo yokudla. Iziphumo ziya kuxhomekeka kuwe (ubuzilandela kangakanani ngokungqongqo iingcebiso), kwakunye ubunzima sokuqala. Ukongeza, ukuze ukunciphisa kakuhle ubunzima, kufuneka ukwandisa umsebenzi emzimbeni, umzekelo, qala ukuhamba ekhaya evela emsebenzini ngeenyawo.

Siyaqhubeka lizinga ubunzima

Inqanaba lesibini iqala ukusuka kwiveki yesithathu sihlala kude kube mzuzu xa kufika iziphumo ezinqwenelekayo. kwiveki nganye uya kongeza amanqaku-5 ukuya kwiqondo imihla, yaye ngoko ude ufikelele nani lamanqaku 40. Yonke imihla ufuna ukubukela ubunzima bakho. Ukuba uphawula ukuba umzuzile ubunzima, uye emva kwinqanaba lokuqala. Ekugqibeleni, lo Isigaba sesithathu inceda ukugcina isiphumo. Yena kuqhubeka ngonaphakade. Ngokuthe ngcembe, wena yongeza elinye-10 amanqaku kwi kwizidlo yemihla ngemihla (kanye ngeveki) ude ufikelele nani lamanqaku 60. Empirically Khetha iimveliso ukukhuthaza inzuzo ubunzima, ukozela, ukwetyisa amahlwempu, yaye ecaleni kwabo. Ukuba utyebe - ukubuyela sesibini isigaba.

Sample menu for usuku

Sibhala nje iinketho ezimbalwa, enyanisweni, ukuba unako ukuza abaninzi ngakumbi. Ngoko ke, yintoni na ukutya yesicelo. Menu kuba imini kunokuqulunqwa kwangaphambili, ngokuhlwa, ukuze bachithe ixesha. Sasekuseni ogqibeleleyo 100 g zucchini okroqiweyo 2 okanye ayi ebilisiweyo, 50 g samasi, begilana amaqanda iqanda ezimbini okanye 100 g yetumato. Sela nga unsweetened iti okanye ikofu.

Sasemini ukulungiselela ngokwayo 100 g amazambane ne-200 g abilayo 150 g ye womoji okanye uphekiwe inkukhu yehagu. Umthamo elula ngokwaneleyo, kunokuba 100 g okanye 50 g ye zepistasi orange. Kuba isidlo ukhetho elihle wayeza isaladi igqabi okanye sauerkraut (100 g), intlanzi ephekwe okanye inyama isosi yetumato, xa kwiimvuthuluka isonka esibhakiweyo (200 g). Njengoko ubona, kunzima kakhulu ukuba sihlale silambe.

Recipes yonke imihla

Izitya e yesicelo ukutya kusenokwenzeka ukuba alungiselele ezahlukeneyo. Ukuba ungathanda enekuku omelettes, yinto khetho nje kuwe. Bekuya amaqanda 2-3 kunye amacephe ambalwa ubisi. Ephoseka ubunzima yohlobo olunye kunye echithwa ipani eshushu, ibhotolo. Ngokukhawuleza uqhotse kuzo zombini macala de kwenziwe kwaye ungenise microwave okanye eziko.

Ikhosi yokuqala kuyenzeka ukupheka xa uzonwabele. An ngobuwena elihle uya isuphu iseleri. Ukuze wenze oku, thatha Iilitha ezi-5 600 g celery, womnqatha ze 1 1 ibhalbhu kunye ipere iitumato. Imifuno upheke zide zithambe usile e blender. Ke ukuba anithanga ubeke celery, emva koko bapheke isuphu kunye zekhaphetshu neenkowane kunye nangwevu.

Njengoko ivumba ukupheka isaladi ogqibeleleyo. Kuya kufuneka 100 sisi cream ezimuncu, imifuno, ibele ebilisiweyo (200 g), 100 g iitumato, intsimbi ipepile 100 grams iseleri ingcambu. Imifuno nemifuno kunqunyulwa.

Uphumelela.