Ukudla ku-Mukhina - ukudla okungavamile, ngoba akugcini nje ukubeka ukudla okunye, kodwa kuhlanganisa nokunye okunye okufana nokwenza umzimba. Udokotela M.M. UMkhina ubelokhu ekhuthaza izindlela zakhe iminyaka eminingi futhi uyaqiniseka ukuthi unikeza imiphumela emihle kakhulu.
Ukudla Mukhina nezinaliti ezikhethekile
Isisekelo salendlela yokulahlekelwa isisindo akujwayelekile kakhulu. Ukudla u-Mukhina usebenzisa inaliti yegolide, efaka indlebeni endlebeni yokulamba nokoma. I-earring-earring enesakhiwo esiyingqayizivele esikuvumela ukuba usebenze kumaphoyinti bese usula umuzwa wendlala. Ukudla kukaDkt. Mariyat Mukhina kuvumela abantu abanomlutha wokudla, ngokwesibonelo, banamandla kakhulu, ukuvimbela ukudla kwabo futhi bahlakulele isimiso esisha sokudla okunempilo, okunempilo nokulinganisela okungaphezulu. Lesi silinganiso sivumela umzimba ukuba uncike ekutheni udla ngokudla njalo bese udala imikhuba efanele. Ngaphezu kwalokho, lesi sici sivuselela umzimba.
Mukhina: imithetho yokudla
Kodwa-ke, ungacabangi ukuthi kuphela indlebe eyodwa izokusiza ukuqeda isisindo esiningi. Ukudla kwesisindo sokulahleka kwe-Flyweight kudinga imikhawulo eqinile nemithetho, ukuhambisana nokuphi futhi kunikeza umphumela omkhulu. Ngakho-ke, yini okudingeka yenziwe:
- shiya amazambane, pasta, isinkwa, utshwala kanye noshukela (wonke amaswidi);
- isidlo siphelile ngaphambi kwe-18: 00, akusekho kamuva.
Isonto lokuqala lizoba nzima, bese umzimba uzolungiswa, futhi uzoqala ukuzizwa ulula futhi uhle. Ngokuvamile emva kwezinyanga ezingu-1-2, ukulahlekelwa kwesisindo kufika ekwamukeleni, lapho kuhlolwa khona, ngemuva kwalokho kunqunywa ukuthi uqhubeke nokudla.
Ukudla okuncane kwemenyu uMkhina
Ngaphezu kokudla okude, kukhona ingcishwana ekhishwe nguDkt. Mukhina, okugcina izinsuku eziyi-10-14 futhi ikuvumela ukuba ulahlekelwe yi-3-5 kg. Kule ndlela amaprotheni nezinhlobo ze-carbohydrate eziphakanyisiwe, ezingasetshenziswa, kodwa into eyodwa isalokhu ifana - isidlo seprotheyini. Ngakho-ke, cabangela izindlela zokudliwa kweMukhina.
- Izitsha zokudla kwasekuseni (250-300 kcal) :
- (ama-carbohydrates) ama-spoon ama-5 we-oatmeal nge-apula egayiwe noma ubisi, ikhofi noma itiye ngaphandle kwezithasiselo;
- (i-carbohydrates) isaladi yezithelo ne-yogurt, itiye noma ikhofi ngaphandle kwezithasiselo;
- (squirrels) i-cottage shizi enamafutha angenamafutha ukhilimu omuncu, itiye noma ikhofi ngobisi;
- (squirrels) isigamu sesithelo samagilebhisi, amaqanda 2-3, itiye noma ikhofi ngobisi.
- Kudla kwasemini (300 kcal) :
- (ama-carbohydrate) amazambane ama-3 aphekwe, isaladi yemifino enomuncu omuncu, itiye noma ikhofi ngaphandle kwezithasiselo;
- (ama-carbohydrate) ama-spoon 5 wetafula we-buckwheat nemifino, izithelo okumele ukhethe kuzo, itiye noma ikhofi ngaphandle kwezithasiselo;
- (amaprotheni) isifuba sezinkukhu nemifino emisha, itiye noma ikhofi ngaphandle kobisi noshukela;
- (amaprotheni) isaladi yemifino nge ukhilimu omuncu, amaqanda ambalwa, itiye ngaphandle kosawoti nobisi.
- Izitsha zokudla - amaprotheni kuphela (250 kcal) :
- iqanda elibilisiwe, imifino ehlanzekile, ingilazi yogurt eqoshiwe;
- ingilazi ye-kefir, 150 g we-fat-fat cottage shizi nge ukhilimu omuncu;
- isilwane sezinyosi eziphekwe ngemifino ephekiwe, ingilazi yobisi obumhlophe;
- isifuba sezinkukhu nemifino ehlanzekile, ingilazi yegourdi ekhishwe;
- ingxenye yezinhlanzi zasolwandle ezinezimila ezinamagatsha.
Ukudla ku-Mukhina kukuvumela ukuba uhlanganise ngokukhululekile lokhu kudla ngendlela oyithandayo. Kunconywa ukupheka ngaphandle kokusebenzisa amafutha namafutha, ngesamba esincane saluhlaza nosawoti. Ngokuvamile, lokhu kudla kuhlangene ngokuphelele, futhi uma ungenayo izinkinga zempilo, ungakwazi ukunamathela ngaphandle kokulimaza umzimba isikhathi eside.
Kuyinto efiselekayo phakathi kokudla ukuphuza amanzi anele, kodwa hhayi ngaphambi kwamahora amabili emva kokudla. Ukunamathela kuzo zonke izinkomba, akunakwenzeka ukuthi ungabi nesisindo, ngoba lokhu kudla kuqinisekisa ubuncane bekhalori kanye nezakhi zomzimba zomzimba.