Protein yokudla

Enye kakhulu ethandwa ukutya impiliso ukuvumela ukuba unciphise umzimba extra azidube zomeleza amajoni omzimba wakho, kuwenze isimo, ukuphucula impilo, kwaye ukubuyisela ukutya, loo nto ukutya protein. ubude wayo iiveki ezimbini, kuba leyo ujika ukuphelisa ezintathu ukuya kwezisibhozo wayedla ezingaphezulu.

Iyafuna ukunikela ingqalelo yokuba ukudla ikakhulu ijolise ekuphuculeni nethe emzimbeni, kungoko abantu abaphethwe isifo sezintso, nesisu kunye / okanye namathumbu, nemithambo yegazi, isicelo kwaso kuthintelwe ngokungqongqo. Kuba kangangoko, kufuneka ngalo lonke ixesha lokuqhubeka ekutyeni ngqo ngqo imithetho yayo uze bayithobele kwi menu. Lonke eli xesha umzimba ungafumani carbohydrate, yaye ngaloo ndlela uqale inkqubo wokutshisa loovimba ngamanqatha.

Protein ukudla: ukutya kunye menu

Day One:

Kusasa - ikofu ngaphandle milk and sugar;

Sasemini - amaqanda amabini, iglasi juice tomato, ikhaphetshu ebilisiweyo ngecephe ze-oli yemifuno;

Night - kuphekwa iintlanzi na inani.

Usuku Two:

Kusasa - a isilayi sesonka rye, kunye neti unsweetened okanye ikofu eziphilayo;

Sasemini - isaladi yemifuno, intlanzi ebilisiweyo (inokuba i-oli yemifuno);

Night - yemvu ebilisiweyo kunye nendebe iyogurt.

Usuku Lwesithathu:

Kusasa - ngosuku lwesibini;

Sasemini - apile kunye zucchini eqhotsiweyo;

Ngokuhlwa - amaqanda amabini, inyama yenkomo ebilisiweyo, ikhaphetshu isaladi ngecephe ze-oli yemifuno.

Ngosuku lwesine:

Breakfast - ikofu unsweetened zendalo;

Isidlo sasemini - iminqathe ezintathu ya ngecephe ze-oli yemifuno, itshizi, enye iqanda;

Dinner - naliphi na inani leziqhamo, ngaphandle iibhanana.

Usuku Five:

Kusasa - iminqathe ya;

Sasemini - intwana yentlanzi ebilisiweyo kwaye iglasi juice tomato;

Ngokuhlwa - iziqhamo ngaphandle ibhanana.

Usuku ezintandathu:

Kusasa - unsweetened coffee eziphilayo;

Sasemini - bila chicken umtya, isaladi leminqathe nekhaphetshu;

iminqathe ya ngecephe ze-oli yemifuno kwakunye namaqanda amabini - ngokuhlwa.

Usuku Seven:

Kusasa - leti ngaphandle sugar;

Sasemini - kuphekwa yemvu kunye nemifuno;

Ngokuhlwa - nayiphi na inguquko yangaphambili, ngaphandle kokusingqongileyo sangokuhlwa.

Ukuqalela yesibhozo menu imini ukudla iyaphindwa ukuze reverse, okt. E. Ngomhla wesibhozo lweyesixhenxe, lesithoba, owesithandathu, nesahlulo seshumi yesihlanu, njalo-njalo. D.

Umthetho iphambili ekutyeni na ukungabikho kwi ezityiwa iswekile, ubusi, ityuwa, iziqholo kunye nezinye ezifane incasa. Enye inkalo ebalulekileyo yale ukudla kukuba itye iilitha ubuncinane ezithathu kolwelo ngosuku. Protein ukudla zingasetyenziswa akukho ngaphezu kanye ngonyaka, njengokuba ukusetyenziswa osisigxina okanye rhoqo kakhulu nomqathango carbohydrate ukutya kunokukhokelela nje kuphela ukwehla kobunzima, kodwa impilo enkenenkene.

Lidla wayedla protein yokudla kwiimbaleki, loo nto ithathwa indlela noko elula lokuyigxotha le wayedla ezingaphezulu. Ngapha koko, ukuba ukuthobela yayo, ngaphandle nje ukusuka ukutya kwabo amafutha kunye carbohydrate. Kuwa phantsi ukuthintelwa neetapile, ingqolowa, iimveliso umgubo, ziilekese, ipasta kunye namasi. Zonke ezi mveliso kufuneka lula endaweni yokudla protein, ie intlanzi, amaqanda, libya-amanqatha iimveliso zobisi kunye engenamafutha.

Ngokunciphisa isixa carbohydrate ukungondleki, umzimba akazamkeli imali efunekayo amafutha, oko kukuthi. E. glucose kwaye uqalisa ukusebenzisa kwiivenkile ezityebileyo ezikhoyo mini ngemvula.

Protein ukudla, njengaye wonke umntu, abe ubuhle nobubi bayo. Oogqirha noluvo lokuba nomqathango nayiphi na imveliso naxa ingumbandela ozaliswe ziziphumo ezimbi ngenxa ephilayo, kunye "thabatha" sizalwa nasiphi na isondlo. Xa "plus" yale ekudleni ukungabikho yindlala ngenxa ngexesha inkqubo ukwetyisa ukutya protein eninzi amandla kule nkqubo. Ukongeza, ukutya Iprothini ukutya kakhulu ezahlukahlukeneyo.