Kudla izinsuku ezingu-14

Amasonto amabili angaphezu kwesikhathi esingokoqobo sokulahlekelwa isisindo ngokuphawulekayo. Uma unquma ukuthatha lesi sinyathelo naphezu kwezilingo zokulamba izinsuku ezimbili futhi uthole imiphumela "efanayo" - siyakuhalalisela. Okungenani, ayikho ukudla okunjalo kweviki ezimbili okungabangela umonakalo omkhulu empilweni kunokuzila ukudla ngokunye nokukhwabanisa. Kodwa-ke, ukudla kwezinsuku ezingu-14 nakho kunezindlela ezihamba phambili, okumelwe zigcinwe, ukuze zingalimazi umzimba wakho.

Imithetho yesidlo sezinyanga ezimbili

Okokuqala, noma yikuphi ukudla kwezinsuku ezingu-14 kufanele kuhlanganiswe nokuzivocavoca, ukuvivinya umzimba, ukuvivinya umzimba ekuzivocavoca, ngokuvamile, indlela yokusebenza esebenzayo. Ngakho, imenyu yakho kufanele ikunike amandla anele okwenza imisebenzi yezemidlalo. Ukulahlekelwa kwesisindo ngaphandle kwezemidlalo kunganikeza umphumela omubi esikalini, kodwa ubuhle ngeke bungeze kuwe.

Ukudla kokudla kwesisindo ezinsukwini ezingu-14 kubonisa ukuthi ukudla okungokwesiko okungama-5 -6 okukodwa okukodwa, amanzi amabili etafuleni ngosuku, nokuphela kokudla amahora amathathu ngaphambi kokulala. Kusukela noma yikuphi ukudla okukhethayo, okunye okuzobe kusekhona, sincoma ukuthi uhlanganise ukulahlekelwa kwesisindo ngokuthatha izinkimbinkimbi ze-multivitamin.

Ukudla kwamaprotheni

Amaprotheni ukulahlekelwa kwesisindo kuzobonakala kubhekene nokudla okunzima kwezinsuku ezingu-14 kulabo abasebenzisa kakhulu ukudla okunomsoco we-carbohydrate - okusanhlamvu, i-pasta, okusanhlamvu, amazambane, njll.

Lokhu kudliwa kukhethiwe futhi kunconywa kubagijimi abadinga ukulahlekelwa kwesisindo esibaluleke kakhulu ngokudla okuphelele kwamaprotheni.

Imenyu:

Usuku 1:

• ibhulakufesi - ikhofi;
• Isidlo sasemini - i-egg okubilisiwe kanye neklabishi isaladi;
• Isifuba sezinkukhu esilisiwe (100 g) nelayisi abilisiwe (100 g);
• Isisindo se-mid-morning - ama-cottage shiese aphansi (200 g);
• dinner - inyama yenkomo ephuziwe noma ephuziwe yenkomo (200 g);
• ngaphambi kokulala amahora angu-2 - itiye noma ingilazi yamanzi utamatisi.

Usuku 2:

• ibhulakufesi - itiye;
• Kwasemini - izithelo ezimbili ezahlukene;
• ukudla kwezinhlanzi (150 g) kanye nelayisi abilisiwe (100 g);
• Isisindo se-mid-ekuseni - isaladi yemifino kusuka klabishi, izaqathe, i-bell pepper kanye no-anyanisi oluhlaza;
• sidla - isifuba siphuziwe inkukhu (200 g);
• ngaphambi kokulala - ingilazi ye-kefir.

Ungakhetha ukudla kwezinye izinsuku ngokufanisa. Into esemqoka ukugxila ezintweni zamaprotheni.

Ukudla kwaseBrazil

Ukuhluka kwalokhu kudla okuphumelelayo Izinsuku ezingu-14 ukudla kwaseBrazil. Njengoba amaBrazili enza ama-slide awo ahlaziyiweyo ku-samba eqhubekayo, le-squirrels yamukelekile kakhulu.

Kulokhu, ukudla okuthathu kuthathwa ngosuku:

• ibhulakufesi - ikhofi, i-apula, iqanda elibiwe;
• kwasemini - 150 g izinhlanzi abilisiwe, ikhofi , apula;
• isidlo - amaqanda amabili nesipinashi.

Cishe nsuku zonke, ukudla kusekelwe kumaqanda, futhi uzokwazi ukuzwakalisa ngokweqile kwamaprotheni ngosizo lwekhofi.