Ukudla kwamaprotheni izinsuku ezingu-7. Yidla izinsuku ezingu-7 ukuze ulahlekelwe isisindo

Phakathi kwezindlela ezihlukahlukene zokulahlekelwa isisindo, ukhetho lokusebenzisa ukudla okunomkhawulo, okuthiwa ukudla, alulahli isikhundla salo. Yiqiniso, izindlela zokunciphisa isisindo nokudla kuzokuvumela ukuba ulahlekelwe isisindo ngezinga elihlukile, kuye ngokuthi uhlelo luklanyelwe isikhathi eside kangakanani. Kodwa-ke, cishe ngamunye wethu angathanda ukuthola umphumela omkhulu ngesikhathi esifushane kakhulu, ngakho-ke ethandwa kakhulu yilawa okuthiwa izinhlelo zokudla ezizwakalayo, isibonelo, ukudla okungamaprotheni izinsuku ezingu-7.

Okusemqoka kokudla kwamaprotheni

Ngokuvamile bakholelwa ukuthi ukudla okunjalo kufaneleka kakhulu kulabo abathintekayo ezemidlalo. Kodwa-ke, kubantu abanokuphila okungasebenzi, ukulahleka kwesisindo esisheshayo kuyoba indlela enhle kakhulu yokuphuma. Ukuze inqubo iphumelele, kubalulekile ukuhlukanisa ukudla ngezigaba eziningana futhi ugcine ngokucophelela usuku ngalunye kuze kube sekupheleni kwesistimu. Lezi zindlela eziyisithupha zihlanganisa kwasekuseni, kwasekuseni, kwasemini, kwasemini, isidlo sakusihlwa kanye nokudla ngaphambi kokulala.

Ukuze uqinisekise ukuthi ukudla okunempilo kwezinsuku ezingu-7 kuzibonisile ngokugcwele, ungaluphuli nganoma iyiphi indlela. Uma kwenzeka ukuthi isigqi sakho sokuphila esivamile singakuvumeli ukuba wenze ukudla okuningi, sineluleka ukuba uhlanganise nabo ngokulandelana okulinganiselwe. Ngokwesibonelo, kwasekuseni nasekuseni kwasekuseni kukhona okwesibini, ukudla kwasemini kanye nokudla okunye nokunye nokunye.

Okulandelayo, sikunikeza ukulandelana lapho kudla khona amaprotheni izinsuku ezingu-7:

NgoMsombuluko, usuku olulodwa nobunzima kakhulu:

Ukudla kwasekuseni 1: ingilazi yemikhiqizo yobisi, ingaba kefir noma ubisi.

Isidlo sasekuseni 2: i-rice porridge, ipuleti encane.

Usuku lokudla: ucezu lwezinyosi eziphekiwe, amancane (ibhotela namafutha ayavunyelwe!).

Isisindo sekusasa: isaladi yemifino (ukukhonta kufanele kufane ne-saucer).

Isidlo 1: enye isoso yesaladi yemifino efanayo.

Isidlo sesibili: Ijusi le-Apple - ingilazi, kungcono uma isanda kufakwa.

NgoLwesibili:

Ibhulakufesi 1: ikhofi noma itiye, ubisi noshukela akuvunyelwe.

Ukudla kwasekuseni 2: i-cottage ushizi onamafutha, hhayi izipuni ezingaphezu kuka-5.

Usuku lokudla: inkukhu ebilisiwe - ucezu oluncane, isaladi yemifino, ingagcwaliswa ngamafutha omnqumo.

Intambama yesiphuzo: ilayisi abilisiwe ngamanani wezipuni eziyishumi, i-apula ivunyelwe.

Dinner 1: utamatisi isaladi - ipuleti encane.

Isidlo sesibili: i-tomato juice, eseduze ngangokunokwenzeka okwamanje, 200 g.

NgoLwesithathu, kusho igolide:

Ibhulakufesi 1: ikhofi noma itiye, ubisi noshukela akuvunyelwe.

Isidlo sasekuseni 2: yenkomo ebilisiwe - ucezu oluncane.

Usuku lokudla: irayisi elincane eliphekwe ngendwangu yenhlanzi ebilisiwe.

Ntambama ukudlala: ucezu lwe-apula.

Isidlo 1: isaladi kusuka iklabishi, i-peas no-anyanisi, ivunyelwe kuze kube yizinhlamvu eziyisishiyagalolunye zamatafula;

Isidlo sesibili: ijusi le-Apple.

ULwesine:

Ibhulakufesi 1: itiye / ikhofi.

Ukudla kwasekuseni 2: inyama yenkomo ebilisiwe - into encane, njengenye indlela - inkukhu.

Ukudla: isobho nemifino, ucezu lwesinkwa esimnyama kuvunyelwe.

Intambama yesiphuzo: irayisi - izipuni eziyi-10.

Isidlo soku-1: isiqephu seenyama ebilisiwe nesaladi yemifino.

Isidlo sesibili: i-apple juice - ayikho ngaphezu kuka-200 g.

ULwesihlanu:

Ukudla kwasekuseni 1: ingilazi yomkhiqizo wezobisi, ubisi noma i-kefir, ungenza i-cracker encane ngaphandle kokushukela.

Ukudla kwasekuseni 2: isidlo se dessert sesaladi isaladi.

Usuku lokudla: ucezu lwezinhlanzi abilisiwe namazambane ambalwa.

Intambama yokudla: isaladi yemifino - ipuleti encane (ungaba namafutha omnqumo).

Isidlo 1: iwundlu elibilisiwe - isiqeshana esincane.

Isidlo sesibili: i-kefir noma itiye-ingilazi eyodwa.

NgoMgqibelo:

Ukudla kwasekuseni 1: ikhofi noma itiye, akukho izithasiselo.

Ukudla kwasekuseni 2: amaqanda, ama-rusks amabili avunyelwe.

Usuku lokudla: inyama ebilisiwe, izinkezo ezimbalwa zelayisi.

Intambama yesiphuzo: i-apula noma ama-kiwi amabili.

Isidlo 1: Inhlanzi ebilisiwe kanye nezinkezo ezimbalwa zelayisi.

Isidlo sesibili: ingilazi yamanzi e-orange.

NgeSonto:

Ibhulakufesi 1: ikhofi noma itiye.

Ukudla kwasekuseni 2: isobho, isiqephu sesinkwa esimnyama.

Usuku lokudla: ilayisi eliphekwe - izinkezo ezimbalwa, i-dessert plate ye-saladi emifino yamafutha omnqumo.

Ntambama isidlo: iklabishi nama-green peas - izinkezo ezimbalwa.

Isidlo 1: inkukhu ebilisiwe noma iwundlu.

Isidlo sesibili: i-kefir noma itiye.

Ungakhohlwa ukuthi ukudla izinsuku ezingu-7, imenyu ekhonjiswa ngenhla, kumele ibhekwe ngokuqinile, kanti utshwala noshukela nganoma yiluphi uhlobo aluvunyelwe.

Izinzuzo zokudla kwamaprotheni

Ekhuluma ngezinzuzo zokudla okungamaprotheni ezinsukwini ezingu-7, kubalulekile ukuthi uqaphele ukuthi cishe ngeke uzizwe ulambile ngesikhatsi. Ngaphezu kwalokho, ngenxa yokudla okunomsoco okwanele, ungaqhubeka nokuqeqeshwa komzimba wakho uma ulindela ukulahlekelwa isisindo ngokulinganayo futhi ungalimazi isikhumba.

Ukungabi namandla nokuntuleka kwamandla phakathi nalokhu kudla, nawe awuzizwa. Ngeke kube khona ukucasula, isici sokunciphisa ukudla, ngezindlela eziningi lokhu kungenxa yokudla okuvamile. Lokhu akukwazi ukuziqhenya cishe nganoma isiphi isimiso sokudla okunomkhawulo, kungakhathaliseki ukuthi kuyisidlo se-kefir (izinsuku ezingu-7 zokuphefumula nge-kefir ngemali encane yemikhiqizo eyengeziwe) noma noma yikuphi lapho ukudla nokudla kulinganiselwe. Inketho enhle kakhulu kuleso simiso kuyoba kulabo abakhetha ukudla ukudla kuphela kwamaprotheni, njengezinhlanzi noma inyama. Indlela yokuphuma kwamaprotheni okunomsoco ilula - into esemqoka akusiyo ukugxila ngokuqinile ekudleni okulimazayo, futhi futhi ukuba ungadli ngokweqile. Ngenxa yalokho, isisindo sehla ezinsukwini ezingu-7 ngeke sibuyele.

Ukuntuleka kokudla kwamaprotheni

Yiqiniso, inokulahleka kwesisindo esisheshayo kanye nemishayo ethile, ngaphandle kokungekho imingcele engabikho. Isimo sokuphoqeleka ngaphambi kokuqala kokunciphisa isisindo ukubonisana nodokotela, ngoba ukudla kwamaprotheni izinsuku ezingu-7 kunqatshelwe kwezinye izifo ezingapheliyo, njengokungasebenzi kwezinso noma izinso zesibindi, izifo ezihlangene, ukukhulelwa, kanye nokondla ingane, noma yisiphi isifo senhliziyo. Uma uhlushwa izifo ezingapheli zesimiso sokugaya, khona-ke kuzodingeka futhi ugweme ekudleni kwamaprotheni. Lokhu kudla okunempilo kwezinsuku ezingu-7 futhi akukhuthazwa kulabo abaneminyaka yabo ababhekwa njengabadala. Kwezinye izimo, ukudla kwamaprotheni kungaholela ekuguqukeni kwegazi, kanye nokwehliswa kwezifo ezingapheli. Okuphoqelekile ukwamukelwa kwezinkimbinkimbi ze-multivitamin ngesikhathi sokulahlekelwa kwesisindo.

Ingabe ukudla okusheshayo kuyasiza?

Yiqiniso, noma yikuphi ukudla okuphumelelayo izinsuku ezingu-7 yisimo esicindezelayo kakhulu emzimbeni, lapho angeke athole izakhi namavithamini adingekayo kuye. Kunoma yikuphi, ngezinye izikhathi kudingeka usebenzise ukudla okunciphileyo, ngenxa yokuthi ungakwazi ukuphonsa ngokushesha amakhilogremu ambalwa. Kodwa akufanele usebenzise kabi lezo zindlela, futhi akunconywa ukuba ulandele ukudla okuzenzekelayo ngokuphindaphindiwe kaningi njalo ezinyangeni ezintathu, ukuze ungalimazi umzimba wakho. Ngaphezu kwalokho, ungabambeleli ohlelweni olunjalo ngaphezu kwamasonto amabili.

Ukudla kwe-Kefir

Omunye odume kakhulu phakathi kwezinhlelo zokusindiswa kwesisindo ukudla kwe-kefir. Izinsuku ezingu-7 udla isethi ethile yemikhiqizo, kuhlanganise nalesi siphuzo sobisi olumuncu. Kunezinketho eziningana zokulawulwa nokudliwa kulesi simiso sokulahlekelwa kwesisindo, noma kunjalo, okuvamile kakhulu okuboniswa ngezansi. Yiqiniso, umkhiqizo oyinhloko yi-fat fat content ye-1%. Kumele kudliwe nsuku zonke.

NgoMsombuluko: i-kefir 0,5 l futhi wabhaka amazambane ama-uniforms (400 g), ngaphandle kosawoti nezinongo, futhi ngaphandle kwamafutha.

NgoLwesibili: inani elifanayo le-kefir kanye namagremu angu-400 we-cottage cheese okuqukethwe okungabi ngaphezu kwama-5%.

NgoLwesithathu: i-kefir, kanye nanoma yisiphi isithelo esilinganiselwa ku-400 g. Uma ukhetha izithelo, gwema ubhanana namagilebhisi.

NgoLwesine: inyama yenkukhu emhlophe ingamagremu angu-400 kanye ne-kefir.

NgoLwesihlanu: ukudla kufana nemvelo.

NgoMgqibelo: namuhla kuzodingeka ubaleke konke ukudla, ushiye i-kefir efanayo, kanye namanzi alula.

NgeSonto: okwesithathu siphindela usuku nge-kefir nezithelo.

Yilokho okudliwayo konke okufaka lokhu kudla izinsuku ezingu-7. Ukubuyekezwa kwalabo ababambelela kulo, bathembisa ukulahlekelwa okungu-3-5 kilograms ngesonto.

Phuma ekudleni kwe-kefir

Ngokusemthethweni, akulula ukunamathela kokudla kwe-kefir, futhi ukunakwa okukhethekile kufanele kukhokhwe ukuze uphume kuwo. Ukubuya okubukhali ekudleni okudala ngosuku olulandelayo kuzokuholela ekuqatheni okusheshayo kwamakhilogremu anzima kakhulu. Ukuphuma okulula kuyadingeka cishe noma yikuphi ukudla kokulahlekelwa isisindo. Izinsuku ezingu-7 zokudliwa kwesigamu kufanele zichithwe yizinsuku zokungeza kancane kancane kwemikhiqizo, ukukhohlwa isikhashana mayelana nofulawa, usawoti, amafutha kanye nokubhema. Khetha ukudla okuphekwe ngenani elincane likasawoti.

Ukudla kwaseJapane: izinsuku ezingu-7

Enye indlela ethakazelisayo yokuveza ukulahleka kwesisindo - ukudla okuJapane, okwenzelwe inkambo yosuku lwesikhombisa. Noma kunjalo, kudinga usuku ngaphambi kokuba luqale. Ukubonisana nodokotela nakho kuyadingeka. Kulesi simo, kufanelekile ukunaka ukukhathazeka kokudla, kanye nokuthi noma yikuphi ukungcola kuvinjelwe. Uma kwenzeka uphula noma yikuphi ukulandelana, uhlelo kumele luqale kusukela ngosuku lokuqala.

Usuku lokuqala: ikhofi emnyama (indebe) ngaphandle kokhilimu noshukela kwasekuseni, amaqanda amabili abilisiwe, ingxenye encane yelabishi iklabishi (ingaba namafutha yemifino) kanye nengilazi yamanzi utamatisi emini, kanye nezinhlanzi ezibilisiwe noma ezithintekayo ekudleni.

Usuku lwesibili: indebe yekhofi kanye ne-cracker eyodwa yokudla kwasekuseni, inhlanzi ebilisiwe ne-iklabishi isaladi namafutha yemifino endle yemini, kanye nenyama yenkomo ebilisiwe, hhayi amagremu angama-100 nama-fat kefir aphansi.

Usuku lwesithathu: indebe yekhofi yokudla kwasekuseni, i-zucchini ethosiwe (ingaba ngamafutha omquba) ngamaqebelengwane amabili namaqanda abilisiwe, inyama yenkomo ebilisiwe 200 amagremu, kanye nengxenye encane yesaladi kusuka eklabishi, enomnandi ngebhotela, ngesidlo sakusihlwa.

Usuku lwesine: ikhofi omnyama ne-cracker yokudla kwasekuseni, izaqathe ezinkulu ezintathu eziphekwe ngaphandle kosawoti, kodwa zinezikhukhula zamafutha zemifino, amaqanda aluhlaza kanye nama-gramu angu-10 we-shizi kanzima ukudla kwasemini, kanye nama-apula amabili aphakathi kwesidlo.

Usuku lwesishiyagalolunye: isanqante eyodwa eluhlaza ngelamula kalamula, inhlanzi noma inyama ebilisiwe kanye nengilazi yejusi emini, kanye nama-apula amabili aphakathi nendawo.

Usuku lwesithandathu: indebe yamakhofi amnyama okudla kwasekuseni, kwasemini ungasebenzisa isigamu senkukhu ebilisiwe, kanye namaqathi amasha neklabishi esaladini, isidlo - amaqanda amabili abilisiwe kanye ne-100 g weqathi elihlaza, ungagcwalisa ngamafutha omquba.

Usuku lwesikhombisa: itiye (mhlawumbe iluhlaza) okwekusasa, i-apula enkulu negrimu yezinkomo ezimbili eziphekwe ngesidlo sakusihlwa, kanye nanoma yisiphi isidlo sokudla okukhethwa kulabo ababekuzinsuku zangaphambilini.

Ukudla kwaseJapan izinsuku ezingu-7: ama-pluses

Ekhuluma ngezinzuzo zalokhu kudla, okulandelayo kufanele kuqashelwe:

• Ukubheka ukubuyekezwa, ngesonto kulokhu kudla ungalahlekelwa ku-7 kilograms yesisindo, kuye ngokuthi izinkomba zokuqala;
• Ukusekela lolu hlobo lokulahlekelwa kwesisindo lulula, ngosuku lwesithathu umzimba ujwayele ukudla okunjalo, umuzwa wendlala usukile, futhi akukho isiyezi nobuthakathaka kusukela ekuqaleni;
• Ngenxa yalesi simiso sokulahlekelwa kwesisindo esisheshayo, umzimba we-metabolism ujwayelekile, futhi umuntu usetshenziselwa uhlelo lokudla olusha, lapho kungabi khona imikhiqizo engavunyelwe;
• Ukudla kwaseJapane kuqinisekisiwe ukunikeza umphumela unomphela, uma nje ukuphuma kuzo kuzokwenziwa ngokuhlakanipha.

Ukudla kwaseJapane: u-cons

Manje cabanga ngezimo ezidliwayo zokudla kwaseJapane. Izinsuku ezingu-7 zomkhawulo onjalo ekudleni ngeke zizuze wonke umuntu. Sicela uqaphele:

• Ungasebenzisi lokhu kudla kaningi, kungabi kanye kanye ngonyaka, ngoba inani laso le-caloric liphansi kakhulu;
• Ungazami ukudla kulabo abaphikisana nekhofi futhi abanenkinga yenhliziyo;
• Kuvinjelwe ukusebenzisa uhlelo lwabantwana abakhulelwe nabakhohlisayo.