Lokhu kudla kuyafaneleka kulabo abakhetha ukunciphisa umzimba ngesimiso samaprotheni. Nokho, ngakolunye uhlangothi, lokhu kudla akunamandla kakhulu, ngoba ukuhlanganisa ukudla kwamaprotheni kuvunyelwe ngemifino hhayi izithelo ezinhle kakhulu. Ake sicabangele ngokuningiliziwe ama-nuances omsoco ekudleni kwamaprotheni-vithamini.
Izimiso
Isimiso sokuqala sokudla ukudla okuhlukile . Yonke imikhiqizo ngesikhathi sokudla kwamavithamini-amaprotheni kwenziwa ngezigaba ezimbili - i-vithamini namaprotheni.
Imikhiqizo ye-Vitamin - yonke imifino nezithelo ngaphandle kwemifino esithambile kanye nezithelo ezinhle (ubhanana, amagilebhisi, ama-persimmons, amakhabe).
Imikhiqizo yamaprotheni yikhiqiza ephansi yamafutha e-lactic-acid, izinkukhu ezingenawo isikhumba, inyama enomzimba, ama-fat-fat cheeses.
Yonke le mikhiqizo ozoyidla ngesikhathi sosuku, kodwa ngokwehlukana - okokuqala ukwamukela ukudla kwamaprotheni, bese kutholakala amavithamini, ngekhefu lamahora angu-2.5.
Isimiso sesibili seprotheni yokudla i-vitamin ngesisindo sokulahlekelwa yisisindo esincane. Uma udla izikhathi ezingu-6 ngosuku, ngisho nenani eliphansi kakhulu lamakhilori awusoze uzizwe ulambile kakhulu. Lokhu kuyinto ecacile yokudla.
Imenyu
Masenze imenyu eyisibonelo ye-vitamin kanye namaprotheni ekudleni.
- ibhulakufesi: ukudla kwamaprotheni - amaqanda amabili abilisiwe noma 200 g we-cottage shizi noma 200 ml wefir;
- Isidlo sasekuseni sesibili: i- vitamin product - i-grapefruit, ama-apula amabili noma isaladi lesithelo;
- Isidlo sasemini: 200 g we-fat fat (abilisiwe) noma 200 g yenkukhu;
- Isiphuzo se-ntambama: noma yiziphi izithelo ezimbili;
- isidlo: ama- 200 g wezinhlanzi abilisiwe noma inyama ebilisiwe;
- Ukudla kokugcina: noma yini evela ku-citrus.
Ngamaprotheni imenyu kubalulekile ukugcina inani elikhulu lamanzi aphuzile, usuku okufanele uphuze okungenani amalitha amabili. Ungaphuza ama-herbal teas, decoctions, itiye eluhlaza, amanzi amaminerali noma okungeyona eye-carbonated ejwayelekile. Into esemqoka ukuthi iningi lamanzi lifudumele. Awukwazi ukuphuza ama-juice, iziphuzo ezidakayo, ubhiya, i-kvass kanye nama-sweetmonic - konke lokhu kuyi-khalori engaphezulu.
Ukudla kungenziwa usawoti kancane, kodwa awukwazi ukusebenzisa amasoso, imayonnaise kanye nosawoti omuncu.
Ubude bokudla okungenhla yizinsuku ezingu-10. Phakathi nalesi sikhathi, ungakwazi ngaphandle kokuhlanzeka ukuze ulahlekelwe cishe ngo-5 kg, futhi uma ufuna
Izinzuzo
Izinzuzo eziyinhloko zokudla kwamaprotheni we-vitamin yizidakamizwa zokudla okunomsoco, ukusimamisa umzimba we-metabolism, kanye nesimiso esincane sokulahlekelwa isisindo.
Ukuqapha
Naphezu kokulula kwangaphandle, ekudleni okunjalo akukwazi ukuhlala nabantu abanesifo sezinso nesibindi, kanye nanoma yiziphi ezinye izifo ezingelapheki.