Enkulisa imenyu

imenyu esithembisayo enkulisa - ukulinganisela phakathi izindleko ekudleni nsuku, nokuqukethwe kwalo calorie izinga ukudla. Kufanele kuqashelwe ukuthi ekudleni ingane kunoma iziphi izilungiselelo zemfundo nokunakekela kufanele kube, okokuqala kunakho konke, ulinganisela ngokuphelele phezu amafutha, amaphrotheni kanye carbohydrate. Lokhu kuyadingeka ukuqinisekisa ukuthi umzimba wengane uthola yonke adingekayo ukuze ukukhula nokuthuthuka nenani lapho lezi zinto kuyoletha izinzuzo kuphela.

enkulisa imenyu ngokwesilinganiso ebalelwa 1300-1500 kcal ngosuku, lokhu ngempela ngokwanele ukuba ingane. Esikhathini ekudleni nsuku kumele ngempela zihlanganisa lezi ezilandelayo:

• iphalishi (ngokuvamile ibizwa wakhonza iminyaka kwasekuseni). wokudla Izingane ethandwa kakhulu sika - iphuma oats noma oatmeal. Futhi izingane omkhulu ukudla amnandi irayisi iphalishi, okungase omisiwe wanezela. Yiqiniso, cereal olusetshenzisiwe, njengendlela Hlobisa. Ngokwesibonelo, nokunye okufana nokolweni noma irayisi. Angakwazi esikhundleni ekuseni iphalishi ubisi isobho noma omelet, kodwa hhayi izikhathi ezingaphezu kwesisodwa ngesonto.
• isidlo sokuqala emini. Kungaba iyiphi isobho, isobho noma borsch. Izingane engamiswanga isidlo imenyu kuqala, equkethe inqwaba izinongo. Ngakho-ke, kwasemini ezivamile engadini - isobho, elenziwe kusuka fresh noma omuncu iklabishi isobho, Sorrel noma nesobho lamazambane, kanye isobho nge-pasta.
• isidlo sesibili sihlanganisa inyama uhlobise. Kulokhu, dish side kungaba elula (cereal, amazambane) futhi eziyinkimbinkimbi (ecubuziwe amazambane kanye okusemathinini uphizi oluhlaza). Inyama izingane ilethwa izinga fresh futhi ephezulu kuphela. Ngokuvamile kuba inkukhu, inyama yengulube kanye yenkomo. Lezi zinhlobo ezintathu inyama yonke detsadovets kufanele adle ngeviki. Kusolwa ukuthi engadini 1 zonke izinsuku ezingu-10 ukuze aphe izingane isoseji noma ayi. Inyama kungaba zahlukahlukene kakhulu futhi akufanele okuphindaphindiwe phakathi nesonto kabili (cutlets, chops, steaks, sikadali inyama sauce, meatballs, njll).
• iziphuzo: ubisi, iyogathi (ephansi fat), compote izithelo kukhiwa esihlahleni nobe lomisiwe, ayo, jelly, itiye, ikhofi isiphuzo cocoa. Lolu hlobo umkhiqizo akufanele futhi ngomshini emini. Ngokuvamile Kiddies ibhulakufesi sipho itiye (ethafeni, ubisi noma ulamula) noma ikhofi isiphuzo. Ntambama (phakathi ibhulakufesi futhi kwasemini, kanye ukudla kwasemini kanye dinner) - ayo, ubisi noma yogurt. Futhi eyodla - cocoa noma lokho akuzange lelipelwe ngesidlo sasekuseni. Ngakho, lesi siphuzo akufanele eziphindaphindiwe emini kabili, kodwa awukwazi njalo uqale usuku nge isiphuzo.
• imikhiqizo ebhikawozi (esinkwa esinsundu se-rye nomhlophe isinkwa imiqulu kanye khekhe, amaswidi ahlukahlukene). Ngokuvamile, ucezu lwesinkwa emhlophe ibhotela noshizi izingane uthole ibhulakufesi, nesinkwa black emini. Njengoba for amaswidi, bayizithunywa Poldnikov isisekelo (waffles, amabhisikidi, amakhekhe lwebhece). Futhi kule izingane ntambama anikeze noma iluphi izithelo.

Eyodla (uma ikhona ensimini), izingane zingakwazi ukunikela dish side futhi inyama noma isobho.

Imenyu for enkulisa Bengilokhu kwakhiwa ekupheleni kweviki ngezindleko ezilandelayo ezingu-7-10. Lokhu ucabangela izinto eziningi:

1. Sonyaka - lokhu kubalulekile. Phela, isikhathi sonyaka incike uhla izitsha.
2. Ukuthunyelwa imikhiqizo ehlukahlukene. Ungalenzi iphutha: uma ingulube bawungenisa ngoLwesibili nangoLwesine, kusho ukuthi kumele sithunyelwe ukudla kwi ngoLwesibili noma ibhulakufesi ngoLwesithathu nangoLwesine, ngokulandelana, noma ibhulakufesi ngoLwesihlanu. Isimo esifanayo nge inkukhu ukudla myasom.Molochnye Kufanele udliwe emini kwezidingo, futhi zilethwa njalo ekuseni. Kusolwa ukuthi ezisalayo elincane angasetshenziswa ekulungiseleleni ukudla yosuku olulandelayo.
3. Kusukela ukuphila eshalofini imikhiqizo kanye yokuthengisa. Nalapha futhi, kuba ikakhulukazi umbuzo imikhiqizo yobisi (cottage shizi), ku-amaqanda nesinkwa. enkulisa imenyu kufanele kubhalwe ukuze ngoLwesihlanu (uma kuyinto ukusebenza ngosuku lokugcina ngesonto) yimuphi ezisalayo kwakungasuki mikhiqizo. Kunzima ngokwanele ukubala, ngoba ukuthenga senziwa ekuqaleni kwesonto, isb. E. Udokotela Wokudla Okunempilo okumelwe athwale lemali yokudla.
4. Inani lezingane ezingabekwa kule sikhungo. Le nto enye yezinto ezinzima kakhulu, ngoba akunakwenzeka ukuba wazi kusengaphambili ogulayo, noma umane ukuya ugogo ekuvakasheni kuleli sonto. Yiqiniso, abazali kufanele ubaxwayise okunomsoco, ukuthi ungahlelile sokuletha ingane bangena phakathi nensimu. Kodwa, ngeshwa, it akusebenzi njalo. Ngokusekelwe lokhu, ngoLwesihlanu kumelwe badle konke engadli ngesonto.
5. enkulisa imenyu senziwa ngesisekelo ukuthuthukiswa ekhethekile, ukuze izingane kufanele athole isidlo esithile ethile isikhathi izinsuku ezingu-10. UDade ungenziwa kuphela ulungise usuku ukulethwa umkhiqizo, kanye nezinye izithako.
6. Futhi, kukhona uhlu oluthile ukudla ezingeke esetshenziswa ukupheka izingane. Kubalulekile futhi ukuba ucabangele!
7. Akufanele banikezwe ukudla efanayo izikhathi ezimbili ngesonto noma izinsuku ezimbalwa ilandelana. Lokhu kusho ukusebenzisa ingxenye eyinhloko, okuwukuthi, inkukhu, inyama yengulube kanye iklabishi. Kusolwa ukuthi uma izingane badla inkukhu cutlets eyodla, ungakwazi kusukela izinsalela inyama ukwenza chops ngesidlo sasekuseni, kodwa hhayi okunye.
8. Izithelo nemifino - kuyingxenye ebalulekile imenyu enkulisa. Kodwa ngokuvamile kubangela izinkinga eziningi, ngoba izithelo akakwazi ukuba ahlukaniswe (ukusika). Ngakho-ke, lapho i-oda olungalungile angahlala ezingadingekile noma, Ngakolunye uhlangothi, akwanele ukuba othile. Futhi, le mikhiqizo iyashabalala.

Ngakho, ukwakheka imenyu enkulisa - kungcono umsebenzi onzima kakhulu okudinga ukunakekela kanye nolwazi yonke ubuqili kanye kuhlaziywa ikhalori ukudla. UDade kufanele kube imenyu yokuthi ingane wathola lemali edingekayo nsuku zonke energy, amaminerali namavithamini. Namuhla, lo msebenzi akukaze kube lula nge obhekwe izinhlelo olukhethekile lwe-computer elenza ngokuzenzakalela kilojoule ngokubala futhi izindleko ukudla ngakunye.