Okuthandwa kakhulu yilokho okudliwa ngumlobi owaziwayo ukudla okunomsoco. Lokhu kuchaza ukuthandwa kwemenyu yokudla "ama-petals angu-6", ngoba lakhiwa ngu-Anna Johansson - udokotela waseSweden. Uqinisekile: ungaziphikisi konke ukuze unciphise isisindo!
Okuyisisekelo semenyu yesidlo se-6-petal
Umlobi wokudla uthi: Uma wenza konke okulungile, usuku nosuku isisindo sakho sizokwehla ngo-500-800 amagremu, futhi lokhu kungakhathaliseki ukuthi awudingi ukulwa nomuzwa wendlala. Isimo esibaluleke kakhulu - yonke imininingwane ibalulekile ohlelweni oluhlongozwayo, futhi akukho lutho olungashintshwa - noma imikhiqizo, noma ukulandelana kwazo, noma ubuningi obuningi.
Ukudla konke kunezinhlobo ezimbalwa ezilandelanayo - okuwukuthi, nsuku zonke kuvunyelwe ukuba udle umkhiqizo owodwa kuphela. Kukholelwa ukuthi ukudla ukudla okungaphezu kosuku olulodwa kulandelana kuyingozi, futhi ngalomqondo, imenyu eseduze "yamakhemikhali ayisithupha" okudlayo ihlala ngokuqinile nalesi simiso.
Ngenxa yokuthi isici segeyimu sengezwe ekudleni, kulula kakhulu ukudlulisa, ngisho nangokwengqondo. Qala ngokudweba izinhlayiya eziyisithupha, ngayinye yazo ezokuma enye yezinsuku ngokudla kwakho. Ukulenga ubuciko bakho esiqandisini, ngeke uphambuke, ngoba isithombe sizokhumbuza njalo ngenhloso yakho yokunciphisa isisindo!
Ekuseni kosuku ngalunye kuwufanelekile ukulinganisa, nokubhala ukuthi zingaki amagremu olahlekile ngosuku ngalunye. Kusihlwa, khipha i-petal - futhi uzobona ukuthi usondela ngokushesha kugoli lakho!
Ngomgomo walo, lokhu kudla kuyindlela yokuguqulwa kwamaprotheni-carbohydrates ejwayelekile - ngakho uhlelo luhambisana nohlaka lokudla okuhlukene okuthandwayo, oluye lwafakazela ukusebenza kwalo izikhathi eziningi.
Ngokuvamile, umzimba ngokushesha uqaphela ukuthi uye wehlisa ukudla futhi wehlisa umzimba . Isimiso sokushintsha senza ukuba adideke futhi asebenze ngendlela evamile, ngaphandle kokunciphisa umzimba kanye nesisindo sokulahlekelwa isisindo.
Njengokudla okuncane, akuqinisekisi ukulondolozwa kwemiphumela uma ubuyela ekudleni okujwayelekile. Sebenzisa ukudla okunjengendlela yokushintshela ekudleni okulungile - ukuyeka ufulawa nokumnandi, futhi awusekeli kuphela, kodwa futhi uthuthukise umphumela.
Ukudla okuyisithupha 6 - imenyu eningiliziwe
Cabanga ngemenyu eningiliziwe yosuku ngalunye. Cabanga - uma unesifo sezitho zangaphakathi, ngaphambi kokuba usebenzise noma yikuphi ukudla kufanele uthintane nodokotela wakho, noma okungenani ubhalele ekubonisaneni kwe-intanethi. Ngakho-ke, ukudla "kwezintambo eziyisithupha", zokupheka namamenyu:
1. Usuku lokuqala lwamaprotheni - inhlanzi (kuphela 500 g), futhi ungasebenzisa lokhu kudla:
- ibhulakufesi - i-pollock eqoshiwe;
- kwasemini - i-salmon ebomvu ebilisiwe;
- isiphuzo se-ntambama - i-salmon e-salted ekhanyayo eneqabunga le-ulethisi;
- dinner - inhlanzi yesikhumba nemifino nezinongo.
2. Usuku lwesibili lwe-carbohydrate - imifino (kufika ku-1.5 kg), futhi ungasebenzisa lokhu kudla:
- ibhulakufesi - amazambane abilisiwe;
- isidlo - isaladi yamakhukhamba kanye utamatisi;
- isidlo sasemuva - i-zucchini enesibhakabhaka ne-anyanisi neziqathe;
- isidlo sakusihlwa: isaladi nama-aubergini abhakiwe kanye neklabishi ye-Peking.
3. Usuku lwesithathu yi-protein - inkukhu (kuphela ama-500 g), futhi ukudla kungaba kanje:
- ibhulakufesi - inkukhu ebilisiwe nge ulethisi;
- Kwasemini - inkukhu umhluzi nemifino;
- Isiphuzo se-ntambama: isaladi yenkukhu nemifino;
- isidlo - umhluzi wenkukhu enezela kancane inyama yenkukhu.
4. Usuku lwesine lwe-carbohydrate - okusanhlamvu (ama-200 amagremu ezinhlamvu ezimile ngosuku). Ukudla kungaba kanje:
- ibhulakufesi - isinkwa se-cereal, itiye;
- Isidlo sasemini - i- oatmeal yamanzi;
- Isisindo se-mid-morning - imbewu encane, itiye;
- dinner - i-porridge egobile nge izaqathe kanye anyanisi.
5. Usuku lwesihlanu lweprotheni - i-curd (500 g), futhi ukudla kungaba kanje:
- ibhulakufesi - itiye nobisi;
- isidlo - i-cottage shizi, ihlanjululwe ngobisi;
- intambama yesantambama - i-syrniki, itiye;
- dinner - cottage ushizi casserole.
6. Usuku lwesithupha lwe-carbohydrate luyingozi (kufika ku-1.5 kg), futhi ukudla kungaba kanje:
- ibhulakufesi - i-apula eqoshiwe;
- isidlo - isaladi yezithelo, ijusi;
- intambama yesantambama - ijusi, ibhanana;
- isidlo - i-grapefruit.
Ungacabanga ngemenyu ngokwakho, into esemqoka akufanele ihambe ngaphezu kokudla okuhlongozwayo nsuku zonke.