Yokudla ukusilela kwezintso: menu. inombolo itheyibhile nokudla 7

Xa unesifo kwezintso, umntu lijongene yokuba kufuneka ukulungisa ngokupheleleyo otya ngayo. Le ngezifo kuhambisana imizimba enjalo imeko apho izintso abakwazi ukusebenza ngokuqhelekileyo. Ngokusisiseko, ingxaki kwenzeka kwisiqalo yokuphuhlisa nezinye izifo.

ifomu yezifo inokuba oyingozi okanye engapheliyo. Eyokuqala kwenzeka ngequbuliso ngenxa ukothuka okanye ityhefu. ngcembe A yesibini kunciphisa zilindelekileyo zokusombulula ukusebenza ngokufanelekileyo nezintso, apho inyama uyafa. Eli nqaku lijongana umbuzo ukutya okusempilweni, ukutya ngokusilela kwezintso, menu.

isizathu ephula

Kufuneka kuqatshelwe ukuba esi sifo ubonakala ngenxa yezizathu ezahlukeneyo. Isigaba nokoyika ukusilela kwezintso ukuba nomsindo:

• iingxaki ezinxulumene ne ukusilela ngentliziyo, arrhythmia kunye nokunciphisa ejikeleza;
• izifo kwezintso, umz, nephritis okanye pyelonephritis;
• ezimbi kuthintela inkqubo genitourinary.

Le fom ezingapheliyo inxulunyaniswa urolithiasis, ukuphazamiseka pathways, isifo seswekile, ezimbi semithambo, samathambo kunye nezifo yemfuza.

Kuyabonakala ukuba sifo enxulumene yokuba umzimba lingenako ukuhlangabezana nemisebenzi yazo ephambili, eziquka yokwetyiswa nokufunxwa kwezinto. ngoko ke kufuneka ukuba Bacinge ukutya esikhethekileyo ukusilela kwezintso, apho menu kuya kuxoxwa ngezantsi.

Izisekelo okunesondlo

Konke ukutya kufuneka isekelwe phezu ukususwa wolayisho liphezulu izintso ukuhlangulwa indoda ehleliyo ekufukukeni apho, ukuba zikhona. Nanamhla oku adle mabangabi ngaphezu kwe-60 iigrem protein yezilwanyana. Ngamanye amaxesha ulapha ukunciphisa 40 grams. asidi Essential acid, kungakuhle ukuba afumane intlanzi, inyama okanye iinkukhu. Ityuwa ukutya kufuneka igcinwe phantsi kolawulo olungqongqo. Inani eliphezulu elivumelekileyo kufuneka gram ngaphantsi kwe enye ngosuku. Kodwa, Kakade ke, umntu ngamnye, ngokuxhomekeke elide kangakanani na umzimba ezikwaziyo ukugcina ulwelo.

Ngaphandle protein inani eliphantsi, izinga yonke imihla calories kufuneka ibe phezulu ngokwaneleyo. Kubhaliwe efunyenwe ezityebileyo kanye carbohydrate. Ngoko ke, sikhuthazwa ukuba adle isonka protein-free ezenziwe ingqolowa nombona umgubo, noodles irayisi, kunye dessert kwi istatshi. Ukongeza, ukutya kufuneka iivithamini okwangoku zivela iziqhamo kunye namaqunube, kwakunye ayo fresh.

Kwangaxeshanye, simele bayinikele umva ngokupheleleyo i iziselo kunye nokutya ezisicaphukisayo nezintso. Ezi ziquka:

• kotywala ngendlela engeyiyo;
• umhluzi obukhulu;
• chocolate;
• tea omnyama;
• hot izinongo;
• etshaya kunye nokutya zifakwa ezinkonxiweyo nezingankonxwanga.

Hi mpimo lowutsongo bavunyelwe:

• ezinamafutha;
• caviar;
• iimbotyi;
• imveliso yobisi;
• eyomileyo isiqhamo;
• nuts;
• imbewu.

Edla ekuqaleni sifo

Ukuba isifo kwavela kuphela, kufuneka yabelwe yokudla ukusilela kwezintso. Le menu iya kubandakanya izitya eziqhelekileyo, kodwa inani elincinane kubo iyahluka kancinci. Umzekelo, neprothini wanciphiswa 70 grams ngemini. Maxa wambi kusetyenziswa iingcali ifomula, apho isixa osetyenzisiweyo le esisebenza kuxhomekeke ubunzima lomntu.

Inxalenye engundoqo kufuneka ibe zezityalo imvelaphi (umzekelo, imifuno, ukutya okuziinkozo, neentlumaya, neembotyi, kunye namandongomane). Ezi mveliso ezininzi iikhompawundi obrak, ngenxa kuzo kakuhle zisuswe emzimbeni. Ekuqaleni, ukusetyenziswa ityuwa lincitshiswe kakhulu kancinane. Yonke imihla ke akuvumelekanga ukutya imveliso ukuya ku-6 grams. Ukuba umchamo kukhuthaza landa, ityuwa ingasetyenziswa yaye ngaphezulu.

Yokudla kufuneka ibe ngaphezulu imifuno kunye neziqhamo. Womthombo kuqala salads, kuzale oli yemifuno omnquma okanye ezinye. Kwakhona kuluncedo ukwenza imihla ukuzila ezifanele kanye ngeveki. Ngeli xesha, badle, ezifana ivatala, ama-apile okanye amathanga. Umlinganiselo wokubanzi leyo okusela imini kufuneka ibe ngaphezulu kwama-500 mililitha loo salawo aphumayo.

Menu kwi lokuqala sifo

Ngemini kunokwenzeka ukuba ukunika umntu oye wafumana kweli nqanaba sifo, le menu ilandelayo:

• Breakfast iquka iti ukukhanya nobusi okanye jam, iqanda ebilisiweyo kwaye inomfana Zasemtata eluhlaza.
• Xa umthamo basele iti esintu nidle cream emuncu okanye iyogurt.
• Dinner isitya lesuphu kunye ragout yemifuno.
• Uzibhale, udle irayisi isidudu kunye nobisi kunye ikomityi yeti kunye jam.

isigaba ezingapheliyo

Xa esi sifo lomsebenzi izintso iya kubi ngakumbi. Kweli nqanaba kufuna ukutya engqongqo ngakumbi kwimeko yangaphambili. Umzimba wadliswa iimveliso zayo pathways, nto leyo esisizathu sokuba abaninzi amalungu lwangaphakathi abachaphazelekayo. iiproteni ukubala idosi ngenyameko ngakumbi yemihla ngemihla ukutya ezingenatyuwa kufuneka ziphele. Ubisi, iziqhamo kunye nemifuno, kwakunye fungi ukunciphisa kakhulu inani. Ezinye ukutya kufuneka ngokupheleleyo ngaphandle kwizidlo. Ezi ziquka iibhanana, iiapilkosi, iziqhamo ezomisiweyo, ukutya okuneziqholo delicatessen. Ndisela tomato, apile, cherry kunye intlama yejusi yelamuni.

Menu kwi nqanaba ezingapheliyo zesi sifo

Ngelo xesha linye ngosuku kufuneka afumane ukuya ku 3000 calories. Sample menu imini xa nqanaba ezingapheliyo ukusilela kwezintso kunokuba kwenziwe ngolu hlobo lulandelayo:

• Breakfast iquka isaladi yemifuno kunye pudding zerayisi kunye neti.
• Xa umthamo udle iminqathe ya kunye neswekile.
• Sasemini okuphekwe isophu yemifuno, inkukhu ebilisiweyo neetapile iyabiliswa, yaye elimnandi, usele iglasi compote.
• Le umthamo kwakukho ingumhluzi ukusuka ingqolowa okanye neswekile amaqunube ijeli.
• Uzibhale, wayipheka iqanda kunye nokwenza iikeyiki kunye iti.

Ubungozi Isigaba

Kwisithuba exacerbation, umntu akavumelekanga ukuba ukutya maxa onke. Kudla isicaphucaphu kunye nokugabha. Ngokuqhelekileyo, ngamaxesha ezinjalo ngayo akufuneki. Noko ke, ukuba kuyimfuneko, njengoko imvakalelo yindlala nalunxano nokwanda iiproteins nokwaphuka, utshintshiselwano izimbiwa kunye nitrogen uphazamiseke kakhulu. Iiprothini ekutyeni kufuneka ube malunga 20 grams ngosuku. Uyakwazi basele amasi udle amaqanda, cream kunye cream ezimuncu, kwakunye namaqunube, iziqhamo, ubusi, ibhotolo kunye nerayisi.

Yokudla ukusilela kwezintso: Imenyu

Sample menu for usuku kule kunokwenzeka ngolu hlobo lulandelayo:

• Breakfast ibandakanya itiye isonka sengqolowa yonke kunye neziqhamo.
• Xa umthamo udle iyogurt.
• Sasemini wenze amadombolo ezenziwe iitapile kunye nomgubo, kwakunye isaladi kunye imifuno kunye ijeli evela berry.
• Emini badle namaqunube, ezifana ubobo, iiblueberries strawberry.
• Dinner kusenokuquka yimiqhathane intlanzi, iyabiliswa, kunye nemifuno.

ukuba seswekile

Seswekile kusasa kuhle ukuba nidle isidudu asele hayi iti enamandla ngaphandle iswekile. Phakathi isidlo sasemini, udle iziqhamo, ezifana Mandarin okanye umsobomvu. isidlo Perfect ezifunyenwe borscht kulungiselelwe umhluzi yemifuno kunye nendebe iziqhamo yathamba. Emini usele iglasi yejusi asuswa kwimifuno, badle inkuku, isaladi yemifuno kunye nokusela tea namakhambi.

itheyibhile 7

Ngelo lokuqala seswekile ukudla №7 kubalulekile kakhulu. Lidla iqulathe ezi mveliso zilandelayo:

• Kusasa badle nzima-wayipheka iqanda, buckwheat usele iti.
• Xa umthamo kuphekwe ithanga wapheka.
• Lunch iqulathe neziselo isuphu, ubisi, iinkukhu, casseroles, kunye neziqhamo.
• Emini - orange.
• Kuba isidlo, ukwenza vinaigrette, intlanzi ebilisiweyo ze usele iglasi iyogurt.

Cinga eminye zokupheka ekuphekeni ukusilela kwezintso, ezifakwe kwiTheyibhuli-7, kunye nezinye izidlo.

Iqela lokuqala

Xa ulungiselela isophu yemifuno, umhluzi, abatya isuphu, isuphu, njl isuphu njengoko shushu. Nazi zokupheka ezimbalwa.

Kuba isophu yemifuno ukuthatha ikhulu iigrem iitapile kunye ikhaphetshu, 60 iigrem leminqathe, iglasi yobisi, 30 iigrem ibhotolo umhluzi yemifuno. Imifuno abilayo uhlobo nyulu, atyabukile phezu ngesihlungulo kwaye kongezelelwa umhluzi, eliphalala seliphantse ubisi. Zonke zichumisi aphekwa okwemizuzu embalwa.

Ezi mveliso zilandelayo isuphu abatya: 150 grams iitapile, beet kunye ikhaphetshu, tomato 100 grams, 50 iigrem womnqatha ze cream, kwakunye 30 iigrem itswele, ibhotolo kunye nemifuno. imifuno bacanda kunye beet atyabukile phezu grater erhabaxa, wayipheka. Ngaphambi kokuba bakhonze esityeni ungaphindi ezinqunqiweyo imifuno IiReggaeton cream ezimuncu.

Esityeni wokuqala kuphekwa kunye neziqhamo. Ukuze wenze oku, thatha iigram nekhulu currants, ama-apile, nabantwana, Ixolo-orenji, cream kunye nesiqingatha izimuncumuncu ukhamba istatshi. Sendizihlambile Fruits, wayityatya ithambo hlamba. Bathe ngoko ebilisiweyo, uze emva koko ukwenziwa kule otashi, leyo exutywe ngamanzi abandayo, iphuphuma Ixolo-orenji, iswekile kunye cream zongezwa kukungcamla.

ezifakwa Main

Ingakumbi zinokohluka yi yesibini izitya. Uzilungiselele, umzekelo, nyama iphekiweyo, okanye purees inyama, intlanzi ebilisiweyo kunye nemifuno, buckwheat, irayisi kunye nokutya okuziinkozo oat, puddings, apile nowezonkana ezisicaba ezingenagwele, cream ezimuncu, sauce, okanye ubisi.

Kuba ukulungiswa okubizwa inyama ukuthatha 120 iigram yenkomo, 40 grams bechamel kunye iigram ezininzi ibhotolo. Le nyama iphekiweyo, yabe izihlandlo ezithathu ngokusebenzisa grinder wokudla, ukongeza sauce kunye atyabukile. Ukongeza sauce esityeni, ungenza uthulule nje umhluzi.

Intlanzi nemifuno ukulungele ngolu hlobo lulandelayo: ukubiza 700 grams Pike, cod, bream okanye zakhele, 200 grams womnqatha ze celery, kwakunye 100 grams ye parsley. Kuqala ahlambe, wonqanyulwa phezulu, wabagawula nentlanzi. Ke ndakuhlamba, ukucocwa, wonqanyulwa, imifuno kunye kwisityu kancinane. Xa inxenye okuphekwe ukongeza iintlanzi kubo isityu bonke kunye. Ngaphambi ukukhonza, yongeza amagqabi.

Uyakwazi futhi upheke isidudu. Thatha 20 iigrem okuziinkozo, ikhulu mililitha ubisi, grams ezintandathu iswekile, ukuya grams ezintlanu ibhotolo 120 mililitha amanzi. Emanzini abilayo, ngokucotha ugalele cereal, likuxhoxhela imixholo de enobunzima eyohlobo olulodwa. Emva koko ke beka pan phezu abile nekhefu enye iyure. Gadudu bagcobe Ready ezenziwe nge ngesihlungulo, yongeza milk and sugar kwaye sipheke okwemizuzu embalwa kangaka.

Nawokulungiselela apile nowezonkana ezisicaba ezingenagwele, ngaphandle kokuba kufuneka nje iswekile ngokwabo. Iziqhamo engundoqo isusiwe yaneka phezu bhaka, eliphalala kwi 200 mililitha amanzi. Apples efafazwe iswekile, esintsundu encinane eontini, uze udibanise iswekile kunye kwakhona dopekayut.

iziselo

Kuluncedo ukwenza iti esintu, infusions kunye neziselo iziqhamo.

Umzekelo, nokuhlanganiswa rose kunesinqe ukulungele ngolu hlobo lulandelayo: kwilitha enye ulwelo, Wathabatha amakhulu omnye iigrem iziqhamo kunye neswekile eninzi. Pulushisisa rosehips kunye parboiled, ibekwe ngembiza, ugalele amanzi ashushu wayipheka enesiciko ivaliwe imizuzu elishumi. Emva koko ukususa ukusuka kubushushu ashiye ukudlulisa ngosuku.

kuluncedo kakhulu ijeli evela berry. Ukuze wenze oku, uthabathe iiglasi ezintathu incindi iiblueberries, currants kunye rasberries, eziinxalenye ezintathu indebe amazambane wesitatshi nekhulu grams iswekile. Ijusi idityaniswe emanzini ukufumana iiglasi ezintathu, zalisa kunye neswekile babeka phezu komlilo, abilayo. Kwathiwa ke ngokucotha obuthelwe bhotile ezintathu kwezine yamanzi abandayo kunye istatshi. Kissel wakhonza obandayo.

Kwakhona ukulungiselela zonke iintlobo compote of amaqunube ezintsha kunye neziqhamo.

Explained

Kwabo abaphethwe kwesi sifo, soloko ebuza yintoni Andidlanga nto kuyo ukusilela kwezintso. Ngokomzekelo, ndiyamangala ukuba kutheni akuvumelekanga iziqhamo ezomisiweyo and bananas?

Ukuze siphendule lo mbuzo, kufuneka siqonde esi sifo. Ngeli xesha, umzimba ubuthathaka kakhulu, ikakhulu ngenxa yokuba imali ngokugqithiseleyo potassium, engena egazini. Ekubeni le into awukwazi kwazona yi nezintso, kwezakha otyiwa kufuneka incitshiswe. Potassium amanani amakhulu equlethwe yomile yeziqhamo, iimbotyi, iibhanana. Kungenxa yoko le kutya kufuneka zingadliwa.

Imali ubuncinane ityuwa kuvunyelwa kuba into ekwaziyo nokugcina ulwelo emzimbeni. Iya kukhokelela kwisiqinisekiso se-nako ngokugqithiseleyo of nokudumba eyomeleleyo kunye noxinzelelo lwegazi. Kakade ke, oku kunefuthe elibi kakhulu ukusebenza amalungu omzimba abalulekileyo afana nezintso.

isiphelo

Ngoko ke, ukukhetha ukutya kunye nokufunda zizinto ongakwaziyo nidle ukusilela kwezintso kufuneka ithathele ingqalelo ezahlukeneyo izinto kunye nemiqathango. Ngoko ke, kubalulekile ukuba wazi zonke izifo ezinxulumene, ukuba ikhona, indlela yabo inqanaba lophuhliso. Kuphela kulo mzekelo, unako ukubala ukuba ukutya ephantsi-eziphambili ziya kukunceda wena uya kwenza isiqabu olusebenzayo ngokwenene, ukunceda ukuphatha umntu yokugula kwakhe.