Lacto-Ovo-imifino: Ngokusho izazi zokudla, izinzuzo, imenyu kanye nokubuyekeza

Ngaleso sikhathi samanje, abantu abaningi bayathanda ukuthalalisa nokugcina yokuphila enempilo, okusho ukwethembeka nezimiso umsoco ofanele nokuvivinya umzimba njalo ezihlukahlukene kwezemidlalo. Kodwa onjani ugesi uhlelo kungenziwa ngokuthi ilungile? Ngokuphambene nombono ovamile, ukwenqaba amaswidi, imikhiqizo ebhikawozi, futhi iningi imikhiqizo engama synthetic akusho ukuthi ekugcineni nawe baye baqala indlela empilweni nokuphila kade. izazi zokudla Professional batuse ukuba ayiyeke le ukukhiqizwa inyama kanye nenhlanzi izimboni. Kungani? izeluleko kongoti esekelwe ngesizathu esihle.

Ukudla Lacto-Ovo-imifino njengoba kuphela elungile amandla uhlelo

Kunzima phikisana yokuthi inyama, yenkukhu nenhlanzi aqukethe ezibalulekile ukuze kugcinwe empilweni yomuntu izinto: amavithamini, amaminerali kanye fatty acid. Noma kunjalo, ukusetshenziswa mikhiqizo is kakhulu ziyancipha ngenxa yabo engaba (futhi ezimweni eziningi - futhi real) umonakalo: embonini yesimanje kudinga ukusetshenziswa kabanzi eziyingozi zokwenziwa, kuhlanganise nezivimbelakuvunda kancane uhlole. Emzamweni ukunqoba ukwethembeka kwamakhasimende, abakhiqizi isiRashiya futhi angaphandle imikhiqizo ezazigxishwe ukunambitheka enhancers, udayi namanxusa ngisho isithokela (okokugcina unothile ikakhulukazi imikhiqizo Semi-siphelile, elondoloza, ayi). Yini okufanele uzithathe umthengi onendlu ikhanda emahlombe akhe futhi ubani alivumelani ubuthi emzimbeni into engenamsebenzi lutho amakhemikhali izithasiselo? Ingasaphathwa yokuthi angaphezu kuka izingxenye ezimbili kwezintathu kwezithako abanjalo bangabaphostoli umdlavuza.

Lacto-Ovo-imifino, imenyu okubandakanya imikhiqizo abavamile kakhulu, kubonakala indlela kuphela kulesi simo. Kungani uchitha imali kwemithi cishe engenakudliwa ngobubi bawo, uma ungakwenza kube nomkhawulo isethi ukudla yemvelo ocebile izinto kubalulekile ukuze ukuphila ngokugcwele?

olukhethekile lokudla

Isizathu esiyinhloko salokhu ukungathembani okungokwemvelo kubantu ukuthuthela imifino lacto-Ovo - uhlu imikhiqizo lapho khona imingcele. Ukuze sixoshe akuyona ukumelwa ngempela olunembile kwamandla Uhlelo esanele ukuhlaziya imenyu uyaphi ukunamathela nalo. Ukukhishwa kusukela ekudleni inyama, yenkukhu nenhlanzi - lokhu akulona nje into yesikhashana ngoba indlela yokuphila enempilo. izazi zokudla Professional belulekwa ukuba siqaphelisise ukuhlukahluka okukhulu ukudla edliwayo nsuku zonke. Lokhu izithelo, imifino, amaqanda, ubisi nobisi imikhiqizo, imikhiqizo ebhikawozi, pasta, amaswidi (kuhlanganise chocolate wonke umuntu eyintandokazi), okusanhlamvu kanye iphalishi, Muesli, amantongomane, izithelo ezomisiwe, amakhowe, iyiphi iziphuzo. Lacto-Ovo - umugqa e imifino, okuvumela udle cishe yonke into, kodwa yingozi kakhulu.

Ukuhlala ngaphandle inyama

Into ebaluleke kakhulu odinga ukukwazi kusukela ukwenqaba inyama kanye nenhlanzi imikhiqizo (kuhlanganise nemikhiqizo), - wukuthi nge isinyathelo kule impilo entsha uqala inqubo eside, kodwa ezibalulekile nokuvulwa wonke umzimba. Ukuvimbela ukukhuluphala nesisindo nokwehlisa, kwanciphisa ingozi yokuba izifo ezingelapheki, ukuphila isikhathi eside, ukungabi nezinkinga pheshana emathunjini, ukunciphisa share isiyonke (ukungcola imvelo) eyanele contaminants emisipheni, aqinise amathambo - lezi ezinye nje izinzuzo eziningi kokushintshela lacto -ovo-imifino. Izimpendulo ezivela kulabo kakade waqala indlela eya a yokuphila isikhathi eside ngenjabulo, futhi ukubukwa izazi zokudla professional ziyancipha esiphethweni esisodwa: ukwenqaba inyama kanye nenhlanzi kuyokulethela izinzuzo kuphela futhi noma kunjalo akukho umonakalo. Uma nizizwa nesaba lapho nibhekene ukuntula ukudla, zama ukuhlela kusengaphambili ekudleni kwakho. Okulandelayo labo abangakholelwa ngokugcwele lacto-Ovo-imifino, imenyu eziningiliziwe ngesonto.

Ngaphambi kokuqala

Okokuqala, ake sicacise ukuthi exclusion inyama kanye nenhlanzi imikhiqizo ye ekudleni kwakho kwasekuseni, kwasemini kanye dinner, ngeke uhlushwa amaprotheni ukuntula. izitshalo Amaphrotheni-ocebile ziwusizo kakhulu ukwedlula steaks, chops kanye ayi. Ngo ukudla yemvelo aqukethe phytochemicals zokuzivikela. Ngokwesibonelo, ubhontshisi baziwa ikhono lazo esiyingqayizivele ukwehlisa amazinga kashukela egazini ngokusebenzisa inhlanganisela amaprotheni ne fibre. Kuqhathaniswa inyama ubhontshisi, uphizi nodali aqukethe kancane sulphur amino acid, ngakhoke - awuzibhebhezeli leaching-calcium kusukela amathambo. Uma uke ngokuqinile wanquma okungenani uzame lacto-Ovo-imifino, imenyu ngesonto kuzokusiza uzulazule ukukhethwa imikhiqizo nezindlela ukulungiselela kubo.

Usuku 1: Ukuqala uhambo

• Isidlo sasekuseni: amaqanda 2 abilisiwe noma omelet, ubhontshisi we isinkwa wholemeal nge isipuni ibhotela.
• Isidlo sasemini: ipuleti enkulu zemifino isaladi, yogurt nge izithelo fresh.
• Dinner: yemifino sikadali nge isicinganani nati, isanqante noma utamatisi juice.
• Ungadla: nuts eluhlaza, okungcono alimondi noma nut ngoqwembe.

Phuza amanzi amaningi ethafeni carbonated.

Usuku 2: imifino angeziwe

• Isidlo sasekuseni: iphalishi multizlakovyh wokudla, ingilazi yobisi (mhlawumbe soy), ubhontshisi lwesinkwa wholemeal nge marmalade noma ujamu. Jam kungabuye kubuyiselwe nge ucezu ukwatapheya noma ozithandayo iphinathibhatha wakho.
• Isidlo sasemini: hummus (chick ipea puree), wholegrain lozenge yomgodi, cherry utamatisi, izaqathe, banana.
• Dinner: ushizi Uphaya ukholifulawa, isaladi imifino, izithelo fresh.
• Umthamo: amaprotheni Shake, isanqante sezinsaba isilimo esidliwayo esinamagatsha anamanzi, hummus ngoba ekushoniseni imifino.

Uma nje uzama ukuya lacto-Ovo-imifino futhi bafuna ukwenza ekudleni kwakho enhle ngangokusemandleni, uncamela ibhotela imajarini noshizi kanzima - esithambile. Ngokuba ukulungiswa amaprotheni cocktail udinga amaprotheni powder kanye yimuphi izithelo ezisanda kukhiwa, kanye juice asanda isibambo.

Usuku 3: cereal ubisi

• Isidlo sasekuseni: oatmeal kanye amajikijolo nesinamoni, ubisi cow sika (kungaba ithathe alimondi, irayisi noma soy).
• Isidlo sasemini: isangweji Vegetable (imayonnaise, oqoshiwe utamatisi, red anyanisi, aba nguhhafu Brussels amahlumela phakathi zimbili iineyi zoburotho wholemeal ne fennel kulolo ketshezi), nedlanzana amagilebhisi.
• Dinner: tacos - tortilla ashisayo ezazigxishwe soy inyama, ushizi, anyanisi nobhontshisi, nge sauce okubabayo.
• Ungadla: yogurt nge banana lisikiwe futhi ingcosana nesinamoni.

Ukukhetha yogurt esitolo, qiniseka ukuthi ukwakheka kungekho zokwenziwa izithasiselo, ushukela kanye izithelo amalungiselelo. Kungcono ukwengeza izithelo ezisanda kukhiwa, kunokuba engozini impilo yabo.

Usuku 4: Izinga wamaprotheni

• Isidlo sasekuseni: wokudla nge aluhlaza okwesibhakabhaka, ukukhonza izithelo ezithile zonyaka.
• Isidlo sasemini: isaladi yemifino, tempeh (ikhekhe kabhontshisi isibilile), apula.
• Dinner: spaghetti nge meatballs soy inyama, usoso organic (njengekhaya of utamatisi unama) kanye weparmesan ogayiwe, apula kubhakwa.
• Ungadla: uhhafu lonke okusanhlamvu bagel nge ziyadliwa unama.

Lacto-Ovo-imifino kuhilela ukugxila imikhiqizo amaprotheni ukuze ugweme amaprotheni ukuntula. Kaningi ngangokunokwenzeka ukudla soy inyama, irayisi elinsundu, nokunye okufana nokolweni, quinoa, ubhontshisi, uphizi, amantongomane.

Usuku 5: okumnandi

• Isidlo sasekuseni: Muffin nge izingcezu izithelo ezomisiwe, iprotheni Shake.
• Isidlo sasemini: wabhaka ubhontshisi, izaqathe fresh, isilimo esidliwayo esinamagatsha anamanzi, izithelo isaladi.
• Dinner: ijubane nemifino sikadali nge irayisi elinsundu, utamatisi juice.
• Ungadla: ingxenye lonke okusanhlamvu cereal ubisi, iyogathi kanye nezithelo ezintsha.

Uma ukhetha ekahle inketho ishq kuyinto oatmeal. Ukolweni ishq , ukudla futhi ukukhuthaza ukugaya ezinhle futhi ajabule.

Usuku 6: ekubalekeni

• Isidlo sasekuseni: lonke okusanhlamvu cereal nobisi, a Muffin encane.
• Isidlo sasemini: roll yemifino, oatmeal amakhukhi nge omisiwe ikhathalophu.
• Dinner: yemifino Burger, amazambane wabhaka, amahlamvu isaladi green.
• Ungadla: granola.

Okunye ukudla kwakhona uzilungiselele ungcono ukuthenga esitolo - ikakhulukazi uma ukuphila kwakho entsha bekulokhu Ukudla lacto-Ovo-imifino. Ungadliwa zingatholakala ku cookbooks efanele, kanye elula babo, sethula kulesi sihloko.

Usuku 7: ekugubheni ukwehluka

• Isidlo sasekuseni: ngiyocasha amaqanda nge 2 bell pepper, garlic, amakhowe, utamatisi noshizi, ubhontshisi lwesinkwa wholemeal ibhotela, ijusi yezithelo.
• Isidlo sasemini: acute isobho nesitshulu, isinkwa wholemeal, izithelo isaladi (isib umango kanye sitrobheli).
• Dinner: lasagna imifino, ulethisi.
• Ungadla: inhlanganisela amantongomane nezithelo ezomisiwe.

Njengoba ubona, uSathane akayena umbono wesabeka kangaka njengoba ngaso. Ukudla Lacto-Ovo-imifino ngokushesha kakhulu iphenduka kuyindlela yokuphila, uma uvumela izinkolelo zakho siqu kanye nobuchwepheshe izazi ovelele sikunqobe ukukhangisa izifanekiso futhi umbono eyodwa emaceleni.