Lacto-ovo-abatya: Ngokutsho zokudla, iingenelo, le menu kunye nohlolo

Ngelo xesha langoku, abantu abaninzi ngakumbi nabavumayo yokugcina yokuphila esempilweni, oko kuthetha ukunyaniseka kwimigaqo lwesondlo olululo umthambo rhoqo ezahlukeneyo kwezemidlalo. Kodwa yintoni uhlobo inkqubo yonikezelo amandla aokusetyenziswa ngokuba ilungile? Ngokwahlukileyo koko abaninzi, eli ligatya iilekese, iimveliso yokubhaka, kwaye uninzi lwemichiza akuthethi ukuba ekugqibeleni Siqalise umendo kwimpilo njalo. zokudla Professional kwakhona ukuba bashiye imveliso inyama kunye nentlanzi mveliso. Kutheni? iingcebiso Ingcaphephe ngokusekelwe ngesizathu esihle.

ekudleni Lacto-ovo-abatya njengoko inkqubo amandla echanekileyo kuphela

Kunzima ukuba uphikise yokuba inyama, inyama yenkukhu kunye nentlanzi ziqulathe kubalulekile ukuba nokugcinwa kwezinto zabantu zempilo: weevithamini, iiminerali kunye acids okunamafutha. Kunjalo, ukusetyenziswa kwezi mveliso yehliswe kakhulu ngenxa yokuba amandla (yaye kwiimeko ezininzi - yaye real) zazo ububi: ishishini yanamhlanje ifuna ukusetyenziswa kwezi izinto eziyingozi eyenziwayo, kuquka kwisigcinakaliso kancinane ekhangelwe nkalwana zonke. Kwiinzame kukuphumelela ukunyaniseka yabathengi, abenzi Russian angaphandle iimveliso abotshwe kunye ezifane isoya, idayi kunye arhente bade flavoring (le yokugqibela utyebile kakhulu kwiimveliso semi-agqitywa, igcine, iisoseji). Yintoni ukuthatha ukuba umthengi lowo sinentloko emagxeni akhe, ngubani akavumelani ukufaka ityhefu umzimba machiza engento kwaye akukho ntsingiselo? Singasathethi into yokuba ngaphezu kwe-esithathwini kwezithako ezinjalo umhlaza.

Lacto-ovo-abatya, le menu leyo iquka iimveliso ezininzi eziqhelekileyo, kubonakala indlela kuphela kule meko. Yini na ukuba nilinganisele imali chemistry phantse ngobubi, ukuba unganqamla iseti ukutya zendalo esisityebi izinto eziyimfuneko ukuze ubomi ngokupheleleyo?

uhlobo olukhethekile

Esona sizathu siphambili sokuba yokungathembani kwemvelo abantu ukuba bafudukele lacto-ovo abatya - uluhlu lwe iimveliso apho kukho imiqathango. Ukuze sikwazi ayikho ukumelwa ichanekile kakhulu le umbane nkqubo ezaneleyo ukuhlalutya le menu apho uya khona ukuba nca nayo. Basuke ezityiwa inyama, inyama yenkukhu kunye nentlanzi - oku asingomkhwa nje indlela yokuphila esempilweni. zokudla Professional bacetyiswa ukuba ukunikela ingqalelo iyantlukwano enkulu kutya edliwayo yonke imihla. Le iziqhamo, imifuno, amaqanda, ubisi kunye nobisi neemveliso, iimveliso yokubhaka, ipasta, iilekese (kubandakanywa itshokolethi oyithandayo wonke), ukutya okuziinkozo kunye isidudu, muesli, amandongomane, iziqhamo ezomisiweyo, amakhowa, naziphi iziselo. Lacto-ovo - umgca imifino, ngokuvumela ukutya phantse yonke into, kodwa kakhulu yingozi.

Ukuphila ngaphandle inyama

Eyona nto ibalulekileyo kufuneka bazi ukususela kokukhatywa iimveliso inyama nentlanzi (kubandakanywa okunye), - kukuba kunye inyathelo kubomi entsha ayaqala inkqubo elide, kodwa ebalulekileyo kwakhona yonke eziphilayo. Uthintelo ukutyeba kunye nokunciphisa ubunzima, zehlisa umngcipheko zizifo ezingapheliyo, ubude, ukungabikho iingxaki kunye iphecana zesisu, yokunciphisa share iyonke (ukungcola kokusingqongileyo) lokuthathwa ezingcolisa emzimbeni, omeleze amathambo - ezi nje ezinye zeengenelo amaninzi ubane ukuba lacto -ovo-imifino. Ingxelo evela abo sele liqalisile umendo kwi ubomi obude sonwabe, yaye izimvo zokudla abaziingcali bancipha kwisigqibo esinye: ukwaliwa inyama nentlanzi uya kuzisa iingenelo kuphela kwaye kuyo nayiphi na imeko Engakuphathanga kakubi nje. Ukuba usoyika intswelo okunesondlo, zama ukucwangcisa kwangaphambili ekudleni kwakho. Oku kulandelayo kwabo bangakholwayo ngokupheleleyo lacto-ovo-abatya, i menu oluneenkcukacha veki.

Phambi kokuba kuqalise

Okokuqala, makhe ukucacisa ukuba exclusion lwenyama kunye neemveliso zentlanzi kwasekuseni, kwasemini kunye dinner, uya abaguli protein intswelo. izityalo protein eninzi kakhulu luncedo ngaphezu steaks, bemicwe iisoseji. Kwizidlo yendalo ziqulathe phytochemicals zokuzikhusela. Umzekelo, iimbotyi aziwa nekhono lawo elilodwa ukuba ehlise amazinga eswekile yegazi ngokudibanisa leeprothini kunye nefayibha. Ethelekiswa neembotyi inyama, ertyisi kunye neelentile asidi sulphur acid ngaphantsi, kwaye ke ngoko - musa isandla iziniki-calcium evela amathambo. Ukuba ngokuqinileyo isigqibo ubuncinane zama lacto-ovo-abatya, le menu veki iya kukunceda ukukhangela ekukhetheni iimveliso kunye neendlela ukubalungiselela.

Usuku 1: Ukuqala uhambo

• Breakfast: 2 amaqanda ebilisiweyo okanye omelet, thowusti ye nesonka esibizwa kunye icephe ibhotolo.
• Isidlo sasemini: ipleyiti enkulu isaladi yemifuno, iyogurt kunye iziqhamo ezifreshi.
• Dinner: isityu semifuno kunye neenkozo eenqoba, iikherothi okanye incindi tomato.
• Snacks: nuts ekrwada, ekukhethwa amangile okanye nut Isithebe.

Sela amanzi amaninzi plain nezihlwahlwazayo.

Usuku 2: imifuno Okunye

• Breakfast: ipapa multizlakovyh cereal, iglasi yobisi (kukhethwa soy), thowusti nesonka esibizwa ngokuba kunye marmalade okanye jam. Jam kwakhona indawo neqhekeza yeeavokhado okanye ibhotolo yakho butter oyithandayo.
• Isidlo sasemini: nehummus (tsheri elilingana okubizwa), wholegrain kwelozenji-emhadini, iitumato cherry, iminqathe, banana.
• Dinner: itshizi pie kunye cauliflower, amabala isaladi, iziqhamo ezifreshi.
• Umthamo: protein shake, izinti womnqatha ze celery, nehummus ngenxa nkxu imifuno.

Ukuba nje uzama ukuya lacto-ovo-abatya kwaye ufuna ukwenza otya wakho usempilweni kangangoko kunokwenzeka, bakhetha ibhotolo zebhotolo kunye netshizi nzima - ezithambileyo. Kuba ukulungiswa protein cocktail ufuna kwiproteni umgubo kunye naluphi na iziqhamo, kunye nencindi esandula oluphumayo.

Usuku 3: cereal kunye nobisi

• Breakfast: oatmeal kunye namaqunube kunye nesinamon, ubisi lwenkomo (lingatshintsha-amangile, irayisi okanye soy).
• Isidlo sasemini: isangweji Imifuno (eyemayonnaise, zinqunqwe iitumato, itswele ebomvu, kwanciphisa Brussels ehluma phakathi izilayi amabini ezonka esibizwa ngokuba kunye fennel okufakwe), ziinkampani yeediliya.
• Dinner: neetacos - ngesonka ezishushu abotshwe inyama soy, itshizi, itswele kunye neembotyi, kunye nesosi okubabayo.
• Snacks: iyogurt ne banana zakhutshwa kwaye uwathandabuze nesinamon.

Ukukhetha iyogurt evenkileni, qinisekisa ukuba ekwakhiweni babengenayo ongeziweyo, iswekile kunye neziqhamo amalungiselelo. Kungcono ukudibanisa iziqhamo, kunokuba esichengeni impilo yabo.

Usuku 4: Isantya protein

• Breakfast: cereal eziblu, ukukhonza iziqhamo ngamaxesha athile.
• Isidlo sasemini: isaladi yemifuno, tempeh (iqebengwana zesoya inegwele), iapile.
• Dinner: ungumcu kunye meatballs zenyama soy, sauce engumgquba (ezifana ikhaya yetumato kakhulu) kunye parmesan ya, apile wazosa izonkana.
• Snacks: isiqingatha yonke ingqolowa bagel kunye Anut paste.

Lacto-ovo-imifino ibandakanya kugxininiswa iimveliso iiprothini ukuze uphephe protein intswelo. Rhoqo kangangoko badle inyama soy, irayisi elimdaka, buckwheat, quinoa, iimbotyi, iertyisi, namandongomane.

Usuku 5: okumnandi

• Breakfast: muffins benezijungqe iziqhamo ezomisiweyo, Aziyi kunyikima iproteni.
• Isidlo sasemini: kubhakwa iimbotyi, iminqathe fresh, iseleri, isaladi yeziqhamo.
• Dinner: nesantya isityu yemifuno kunye nerayisi emdaka, tomato juice.
• Snacks: inxalenye wonke wokudla okuziinkozo kunye nobisi, iyogurt kunye iziqhamo ezifreshi.

Xa ukhetha le Imihlubulo ukhetho oyinto oatmeal. ishq zengqolowa , isidlo kwakhona ukukhuthaza ukugaywa elungileyo lwesenzi elungileyo.

Usuku 6: ngobungxamo

• Breakfast: wonke wokudla cereal ubisi, a muffin encinane.
• Isidlo sasemini: roll yemifuno, oatmeal cookies zeerasintyisi, cantaloupe.
• Burger yemifuno, iitapile nowezonkana ezisicaba ezingenagwele, amagqabi isaladi eluhlaza: Dinner.
• Snacks: granola.

Ezinye izitya ukulungiselela ngcono wena ngaphezu ukuthenga kwi wevenkile - ingakumbi ukuba indlela yakho entsha iye lacto-ovo-abatya ukutya. Recipes ingafunyanwa kwi zokupheka efanelekileyo, kwaye zilula kubo, esilishumayelayo kweli nqaku.

Usuku 7: nokubhiyozela ezahlukeneyo

• Breakfast: begilana amaqanda kunye iipepile 2 intsimbi, igalikhi, amakhowa, iitumato kunye netshizi, thowusti nesonka esibizwa ngokuba ngamasi, incindi yeziqhamo.
• Isidlo sasemini: etsolo nesityu isuphu, isonka esibizwa ngokuba, isaladi yeziqhamo (umz, mango nestrawberry).
• Dinner: lasagna abatya, lettuce.
• Snacks: umxube amandongomane kunye neziqhamo eyomileyo.

Njengoko ubona, uMtyholi ayikho ezimbi njengoko ipeyintiweyo. Lacto-ovo-abatya ukutya ngokukhawuleza kakhulu ajike abe indlela yobomi, ukuba uvumela iinkolelo zakho nenichubeke zokudla Mbasa kukoyisa itemplates zentengiso kunye noluvo elinye macala.