Yokudla iqanda iiveki-4: menu oluneenkcukacha (isidlo sakusasa, sasemini kunye dinner)

Enye yeendlela ezithandwayo ukunciphisa ubunzima namhlanje - iqanda yokudla ngenxa kweeveki ezi-4, iinkcukacha apho uya kufumana kweli nqaku. Nangona kunjalo, le ndlela iya kufuna ukuba silungiselele ngononophelo kwaye athobele ingqeqesho engqongqo.

Ukucwangcisa umcimbi onjalo kufuneka kwangethuba. Ezikhethiweyo yinyanga ukutya kufuneka ube msulwa na iimvavanyo ezinzulu ngokomzimba okanye ngokwengqondo yaye uhambo olude. Oku kubangelwa kukuba, njengaye nawuphi na ukutya, siye ecetywayo inika umzimba umthwalo onzima. Ukuba iingcebiso zesondlo iyolala, ngoko wachitha imigudu ukuba ukuvelisa i yoko.

Yintoni na le nto egg ukudla?

Nanjengoko igama layo lixela, busekelwe phezu ulwamkelo amaqanda ukutya. Zokudla bekubona ezifanelekileyo ukuya kwenye kakhulu elungeleleneyo ngasese. Ngenxa yale (kucingelwa ukuba urhulumente zisetyenziswe ngokuchanekileyo) ukusetyenziswa kwezimbiwa ezongezelelweyo kunye neevithamini ekungalindelekanga. Oko kukuthi, siye sakhetha amandla Olukhetho ndingenguye iMono-yokudla. Kubaluleke kangakanani kwi menu ye esezantsi-osidingayo iziqhamo, maxa wambi ebizwa ngokuba 'iqanda-orange yokudla iiveki-4. "

Ngokwemveli, amaqanda kudla ukuba kwetyiswe lula. Kukho amacebiso nditsho harmfulness kwazo emzimbeni womntu. Enyanisweni, oku elahlekisayo. Ukubaluleka ngokuthatha idayethi bagcine urhulumente ubomi babantu nemikhuba.

Ubulula okanye ubunzima digestibility kuxhomekeke indlela imveliso ulungele. Isisu elula kuthatha amaqanda abazidlayo nzima-kuphekwa ngayo. Kungenxa yokuba sac beqanda - umnqweno wokujonga yemveli usana kunyaka wokuqala (emva kokuba kukujaduka izinyo).

Enye impikiswano iqela le ndlela - kuthiwa landa okubhalwe caloric ye imveliso ezifana amaqanda. Kodwa kwakhona yimpazamo. A naphakathi iqanda iqulathe akukho ngaphezulu kwe-100 calories. isabelo yengonyama kubo zifumaneka sac - kuba uvimba yokwenene izondlo siyingenelo.

Nangona ixabiso calorific eliphantsi imveliso ezifana amaqanda, ayikho umbuzo. Beyanelisa ngokupheleleyo kulamba nokubonelela ukutya protein epheleleyo. Ukuba sakusasa iqulathe amaqanda, isidlo sasemini kunye dinner inokuba imali encinane kakhulu ukutya. Ngezantsi kukho inkcazo ekutyeni iqanda iiveki ezi-4 kunye menu eneenkcukacha.

Yintoni esilindele ukuba

Inxalenye Iingcali zokutya bakholelwa ukuba ngempumelelo ilahleko ubunzima kufuneka uqiniseke ukuba usebenzisa kubo kwakusa. Kakade ke, akukho namnye uya uphikise yokuba zamaqanda nabamhlophe - nje uvimba zonke izinto umzimba eziyimfuneko (ezininzi iivithamini ekhoyo kuluhlu olubanzi lweziqalelo mkhondo).

Phantsi iqanda ukutya ubunzima ukuhla ezibukhali kulindeleke kwiiveki ezimbini zokuqala. Esinye isiqingatha eli gama yenzelwe ukubethelela impumelelo. Njengoko sele kukhankanyiwe, eyenzelwe iqanda ilahleko ubunzima yokudla iiveki-4, kwaye kucetyiswa ukuba usebenzise hayi ngaphezulu kanye ngonyaka.

Isiseko amaqanda ayo zidibene ukutya imvelaphi yezityalo (carbohydrate eliphantsi ziiprotein). Leyo yinxalenye ekutyeni iqanda kweeveki ezi-4 - ezininzi iziqhamo kunye nemifuno. Ngokutsho imithombo eyahlukeneyo ukuze ukunciphisa umzimba kusenokuba ukuya kwi-25 kg. Kuxhomekeke kumanani sokuqala.

Kwaye into ukuze umoyike

Kakade ke, kukho Izimo njengoko kwezintso okanye isibindi izifo okanye komzimba. It kungahlali ukudla okunjalo koomama abakhulelweyo kunye nabongi.

Kumele kukhunjulwe, kunye namanyathelo nesempilweni. Emva kokuba amaqanda - imveliso engalunganga, nto leyo ufakwa kokuhlolisisa pre-unyango. Kuqala kwinto zonke, ukuthenga ngendlela eyiyo. Walile zokuthenga, ukuba iqokobhe yonakele okanye iqatywe kunye nokulahlwa enkukhu.

Store kufuneka ngokwemigqaliselo obuchazwe iphakheji, ngokwahlukileyo iimveliso zobisi, kwaye musa ukulibala ukuba uhlambe ngaphambi ukupheka. akufuneki ube mfutshane ngaphezu kwemizuzu emi-5 kukho ixesha ukupheka. Phindo amaqanda ukuthenga, ezo nto ilebhile ingabonisa wezilwanyana.

avelele enye

Phantsi kwizidlo iqanda iiveki 4 menu ezineenkcukacha - hayi zonke. Impumelelo ethembekileyo inkqubo nitrogen japan ezonto umthambo kunokwenzeka. ulawulo Ubunzima kufuneka wenziwe kusasa ungatyanga. Sasemini, idinala nesidlo sakusasa sesithi ayivumelekanga. Qaphela ukuba irejimeni yokusela. Ungasebenzisa iziqholo, kodwa ayikwazi ukuba - amafutha oyile kunye nemifuno.

Phantsi ban kunye notywala ngenxa umxholo wayo osidingayo eliphezulu. Ikofu neti ziya kuvunyelwa kuphela ngaphandle iswekile. I 'yokudla iqanda-orenji kweeveki ezi-4, "igama ayitshoyo ukusetyenziswa kuphela ezo iziqhamo kunye nemifuno musa ibe oluninzi calories. Ziphephe iibhanana, amakhiwane kunye iidiliya, kunye nemifuno - neetapile.

Kwi ngobuhle nangobubi bawo

Eyona engundoqo eziluncedo yokudla iqanda: incasa kwamaqanda, ngokuqhelekileyo kumnandi yaye iqhelekile wonke. Ukongeza, le mveliso uye ngexabiso elifikelelekayo kakhulu. Ukupheka iqanda izitya babe nolwazi ezininzi iinketho eyenza iintlobo ethile kwi menu. Inkqubo yokupheka ayikwazi ngokuba elide okanye ezinzima.

Equlethwe amaqanda leeprothini kunye calcium iphucula kakhulu imeko lezikhonkwane, ulusu neenwele. Xa ukudla okunjalo musa ukuba ukuphosa Amazing - mhlawumbi abaqeqeshi uza kunibalisela ngemeko iingenelo ngesondlo protini.

kwezinto ezimbi: carbohydrate ukutya lo gama itye iya kuba intswelo ethile, nto leyo izaliswe yintloko, iingxaki yokucola ukutya umoya mhlawumbi nokubi.

yokudla iqanda iiveki-4: menu oluneenkcukacha ngasinye iintsuku

Makhe sijonge izinto zokudla basungule kwezi veki-4.

Kuyo yonke veki nganye, sakusasa - amaqanda amabini isiqingatha grapefruit (njengokhetho, i-orenji enkulu). Oko kukuthi, kusasa esikutyayo kunokuba obungabangeli mdla. Yiyo loo nto ngamanye amaxesha ibizwa ngokuba 'iqanda-grapefruit yokudla iiveki-4. " Kwaye emva kwengxoxo eneenkcukacha kwasemini kunye isidlo sangokuhlwa.

kwiveki One

Ungayihambisa enzima, ngenxa yokuba umzimba likwinkqubo zokuzama kulawulo ukutya ezingaqhelekanga. Nantsi isakhiwo isampuli iintsuku eziliqela.

NgoMvulo, isidlo sakusasa eyenziwe sele wakhankanya isibini amaqanda nasiphi na isonka esityeni. Ngaphandle ngobuwena ebilisiweyo unako ukwenza omelette ethile kwisingxobo okanye zomphunga upheke amaqanda befuna. Isidlo sasemini - ekuthiwa-monofruktovy. Oko kuvunyelwa kuphela uhlobo oluthile yeziqhamo - amapere okanye apile. Ubuninzi akupheleli.

Musa ukulibala, amakhiwane, iibhanana kunye iidiliya ezivaliweyo. Uzibhale, zilungiselele wena intwana encinane inyama (ndayame). Kufuneka zosiwe izinongo okanye ukosa okanye eziqhumayo.

NgoLwesibini. Breakfast, njengoko kutshiwo apha ngasentla, iyafana. Lunch iquka okuphekiweyo umkhono okanye eqhotsiweyo izilayi nenyama Turkey okanye yenkuku ngaphandle ulusu. Ukubonelela iindidi isidlo - okuphekiweyo imifuno okanye ukuphathwa ubushushu, umzekelo - iitumato, eqhotsiweyo (okanye zucchini okanye iipepile), into iperi amaqanda, yaye omnye phakathi citrus iziqhamo ukuba i-avareji ubukhulu.

NgoLwesithathu sasemini naphakathi itumata, Thowusti wena Thowusti nge-fat sisi. Itshizi isangweji lula ukuba apheke kule microwave. Ekubeni amandla ubuninzi ukuseta timer imizuzwana 15, kwaye Ugqibile - lo sisi sesonka kufuneka kakuhle ixesha inyibilike. Dinner inokuba iqatha lenyama ebilisiweyo.

NgoLwesine isidlo iyafana oko bakhonza ngoMvulo. Oko kukuthi, kufuneka kukulunywa olunye uhlobo kuphela iziqhamo. Dinner ngaloo mini kuba sisityebi kakhulu - isuntswana nyama iphekiweyo kunye amagqabi isaladi.

Friday sasemini kwenziwa imifuno wayipheka kongezwe ngeembadada amaqanda. Bona zilungiselelwe abilayo kunye nomxube isiphumo ukuba crumbled. Njengoko isidlo ofanelekileyo intlanzi kunye isidlo icala isaladi okanye ingca yaselwandle, yaye iya kusebenza orange dessert.

NgoMgqibelo sasemini, ungenza ulwenzele iziqhamo, kodwa zama ukukhetha into eyahlukileyo xa kuthelekiswa ne-ngoMvulo nangoLwesine. Uzibhale, zilungiselele wena ikarikuni nomvuzo.

sasemini ngeCawe limelwe wapheka okanye ebilisiweyo yenkuku kunye dish side wemifuno. Dinner iziqhamo lula isaladi ngaphandle lokunxibela.

weeveki ezimbini

NgoMvulo, belungiselela inyama sasemini (kodwa musa uqhotse) kunye zekhaphetshu okanye squash nivathise. Dinner ye-grapefruit, naliphi iqanda izitya kunye isaladi of itumata kunye cucumber.

inyama NgoLwesibini sasemini iintlobo ezisezantsi-nqatha isibini xa efaka. KweSidlo umphunga omelet kunye kongezwe zucchini. Kuba dessert - apile okanye i-orenji.

NgoLwesithathu, sekhefu kufuneka luqulathe igama inyama, Ukongeza - isaladi entsha (cucumber kunye neetamati). Uzibhale, cook thowusti yakho ukusuka esezantsi-fat itshizi, iqanda izitya kunye grapefruit dessert.

NgoLwesine kwi sasemini menu granulated cottage itshizi zenziwe, umphunga begilana amaqanda kunye nemifuno eluhlaza. Ngexesha lesidlo - inkuku, amaqanda ezimbini soft-ebilisiweyo, umsobomvu.

Friday isidlo yosiwe inyama kunye iitumato kunye isidlo grapefruit kunye iqanda befuna.

NgoMgqibelo sasemini efanayo ukuba ngoLwesine okanye ngoLwesihlanu - ukukhetha kuzo. Dinner iziqhamo lula isaladi ngaphandle lokunxibela.

isidlo Sunday Afternoon iqulathe okuphekiweyo kwi-oveni okanye inkukhu lamarile kunye dish side wemifuno. efanayo, nidle isidlo.

Kwathi Thina kwiveki yesithathu

Indima amaqanda ngcembe kunciphisa. Ezi mveliso zivumelekile ukuba ukusebenzisa naliphi na inani. Ngoko ke, NgoMvulo - imini leziqhamo. Phantsi ban kuphela okunesitatshi (sele ezidweliswe iibhanana, amakhiwane kunye iidiliya).

NgoLwesibini - imini Imifuno, kodwa iitapile kufuneka kuphetshwe. Imifuno ukuphekela multivarka okanye iyabiliswa.

NgoLwesine - ngosuku yeentlanzi. Intlanzi iphekiweyo, unako ukulungiselela isuphu ukukhanya. Oko zingahlonyelelwa kunye zekhaphetshu.

NgoLwesihlanu lunikezelwa inyama, kakade, libya-fat esiXhoseni. Ahambe ngayo imifuno.

Yonke imihla eseleyo ngqo ezityiwa olunye uhlobo isiqhamo nangokomthamo mda.

Nantsi kwiveki yesine

Umthetho ngayo ezisisiseko - inguqu kwamagingxi iintlobo ukutya. Ezi mveliso ke bavunyelwe ukuba nayiphi na ukungqinelana, ukunamathela kwempembelelo isithuba.

Ngoko ke masiqale. NgoMvulo, le menu imini iquka iziqwenga ezine yenkukhu okanye yenkomo, ngamnye nezinobunzima 75 grams, neselwa yentlanzi enkonkxiweyo, isibini iitumato, yemixoxozi amathathu, omnye ikhaphetshu encinane ekrwada, iqhekeza lesonka i-orenji.

NgoLwesibini sasemini, nokuba sangokuhlwa - wayipheka inyama (okanye iyabiliswa) - malunga ne-200 g, iitumato ngakumbi kuhlala isixa eliqela, cucumber emithathu enesiqingatha pack of granulated cottage samasi (malunga 50 grams), iqhekeza lesonka i-orenji.

NgoLwesithathu wanikezela imifuno eluhlaza (inombolo - 400 g). Ukongeza, ukutya isibini iitumato kunye yemixoxozi ezimbalwa, isiqingatha ipakethi cottage samasi, iqhekeza lesonka kunye grapefruit.

NgoLwesine uvumelekile ukuba asebenzise inkuku nesiqingatha encinane, tomato ezintathu okanye ezine i-orenji. A menu efanayo, ungenza wena nabo bonke abanye zeveki.

Zonwabise, umzekelo ngoMgqibelo, umtya ebilisiweyo lenkukhu kunye isaladi ngayo iitumato kunye yemixoxozi ngaphandle kokufaka. Gqibezela bakhonza iyogurt, cottage isonka samasi (1 pack) umsobomvu.

NgeCawa, unako kwakhona ukutya neselwa tuna enkonkxiweyo, kwakunye ukuyithenga yeflawa cottage samasi, umthamo omncinane isonka kunye grapefruit, yonke enye.

Recipes kule sihloko

Kwaye ngoku kubingelela kuwe zokupheka ezimbalwa ezilula abo izitya ukuba ungasebenzisa ngokuxhomekeke kwizidlo iqanda. Omnye wabo - inyama alumuniyam eliqinileyo. Thenga yemvu, iikherothi oselula ubungakanani medium of, elinye okanye amabini cloves begalikhi, imifuno (parsley, itswele, nebheyizile) kwaye bayazazi ekhuhlangubeni lakho kunye nobulawu.

Le nyama kunqunyulwa ngemela, ezicentile kufuneka babe yaye unzulu. Kukho Ubeka ikonofile kunye iikherothi, ngoko yonke isithuba ukuba ityuwa nepepile. Kuxwebhu lwe ngefoyile ye zibekwe imifino, kwaye on top - iqhekeza ilungisiwe inyama. Zonke ambathe baze bafakwe eziko osuke ngama-200 ngeyure.

Omelette iyabiliswa nemifino eluhlaza

Kuba kufuneka ukuba uthathe ezimbalwa amaqanda, 300 iigram zemifuno (iitumato, zucchini, cauliflower, broccoli) kwaye, kakade, nobulawu. Kuqala kwinto zonke, ulungiselele umxube imifuno, esebenzisa multivarku okanye umkhumbi. Ke bonke bazaliswa omelet kuphekwe egg umxube kunye nesinye ngekota yeyure kwaziswa ukulungela ngokupheleleyo.

Upheka imifino kwi lunghekerile

Izithako ngohlobo nayiphi imifuno (umz seqanda, tomato kunye m. P.) My, ulisike ze bapheke ukuba imizuzu engama-40 kwi-oveni kwi efestileni ikwiqondo lobushushu efanayo. Ngeli xesha ke cofa ikonofile, uxutywe kunye nobulawu. Nokuchitha umxube KFile ezidityaniswe nemifuno ezilungiselelwe.

Isaladi yenkukhu kunye nemifuno

Uyipheke chicken 200 grams. Thatha kwakhona umnqatha, iqanda kunye ikota kwiindonga-ertyisi eziluhlaza kunye itswele bethuna ozithandayo iziqholo zakho. Iminqathe kunye namaqanda ebilisiweyo, crumbled kunye nenyama kunye namatswele, bonke axutywe kongezwe-ertyisi eziluhlaza.

indlela Right evela kwizidlo

Ukuba ungumgqithi ukutya iqanda, wayedla phantse ngokuqinisekileyo babuyele kwiindawo njengesiqhelo. Ukongeza, le migaqo kufuneka ukwazi ukunqanda izifo lokugaya. Nazi leyo ebaluleke kakhulu:

• imifuno eluhlaza ziye zithathelwa indawo ezimanzi, isixa intlanzi kunye neemveliso inyama emva ngokucotha ukwanda.
• Emva kokuba usiwe ekutyeni carbohydrate, kukhethwa ezintsonkothileyo.
• Ngaphandle emzimbeni kuso ukudla kuphumelele, kodwa kufuneka babe ngcathu.
• Ukusela ulawulo ubonelela ukusetyenziswa ubuncinane enye kunye neelitha isiqingatha amanzi yonke imihla.
• izidlo kubhetele ukuba bazohlule babe amancinci ezininzi (ukuya amaxesha 6), le yokugqibela - 3 iiyure phambi lokulala.

Zivela ukutya rhoqo phezu ubude bexesha elingana iiveki enye okanye ezimbini. Izindululo ze ambulensi kufuneka ilandelwe kwixesha elizayo, iziphumo ziye akayekanga ukuzanga ukumkholisa kuwe.

yokudla iqanda iiveki-4: menu eneenkcukacha kule theyibhile

abafundi abaninzi baqhele kokufumana ulwazi ngendlela enemveliso - ngoko kulula ukuyisebenzisa. Ingakumbi kwezi iifeni siye sazama ukuba aququzelele isihloko ezifana yokudla yethu iqanda iiveki-4. menu oluneenkcukacha kule theyibhile zingezantsi ziya kukunceda ukuba hlengisa ngokukhawuleza ngokwabo ekuphekeni ngemihla.

kungalindeleka Ziziphi izinto esiziphumezileyo

Iziphumo ekutyeni iqanda iiveki-4 ibalwe, ubukhulu becala kuxhomekeka ebukhulwini yokuthobela ulawulo ubunzima lokuqala umntu lowo kwehle ubunzima. Kukholelwa ukuba alandelayo ngenyameko imithetho kunokwenzeka Ukwehla kobunzima ukuya ngeekhilogram ezingama-20.

Abantu badla ukwabelana ngezimvo malunga ezahlukeneyo iimveliso kunye neenkonzo, akukho ngaphandle nokutya ingqalelo. Phakathi kwazo zombini laudatory kunye navumelanayo. Abo bakwazi ukunciphisa umzimba, ngokubonakalayo bacebisa uluhlu olubanzi amanani lead kwenzondlela ubunzima yayo yoqobo olu khetho, kwaye makusetyenziswe imithetho ngazo iphumelele umphumo enomtsalane (ukuya kwi-20 okanye 30 neekhilogram wawisa). "Abahloli 'yokudla bayacetyiswa ukuba bazise iivithamini ezingaphezulu kuvelela ibhafu okanye yokugquma.

Kakade ke, abaliqela ncomo ezimbi. Abo abakhange baphumelele ngoncedo egg ukudla ukunciphisa umzimba, baze bahambe nayo. Kodwa simele sikhumbule ukuba kukho ukusebenza ngokupheleleyo kuzo zonke iindlela.

Ambulensi kule ndlela nokuncipha baphathwa ngembeko ngokwaneleyo. Ngokusekelwe egg Iprothini yokudla iiveki-4, kunye menu eneenkcukacha apho ngoku uqhelene, oko kunika umzimba yonke into efunekayo ukuze ubomi obuqhelekileyo kunye nomsebenzi onemveliso. Kufuneka ukhumbule kuphela ukuba iyeza-konke nangoku ayikho - ngelahleko indlela ubunzima eqhelekileyo kufuneka comprehensive.