Ukudla omiswe. izimiso eziyisisekelo futhi amamenyu

Omiswe - yisinyathelo esibalulekile ekufezeni sawo esiningi okhokhelwayo. Kodwa uma ufuna ukuthenga impumuzo enviable, ukufinyelela engakufanelekele ejimini futhi ukwenza umzimba eziyinkimbinkimbi. Ukudla kudingekile ukuze ome, futhi kuphela ngaleso sikhathi kuyoba Chile oqondile.

Omiswe - lwesigaba saziso, okufanele ilandelwe ngesinyathelo setha yemisipha. Athlete izinyanga ukuthola yemisipha evusa 'nensimbi', adle omningi. Khona-ke kumelwe babe nesandla esiqinile futhi imingcele eqinile ekudleni okuningi. Iphele "kusiza" ngokudweba ngempumuzo imisipha futhi "zisishise" amanoni extra esiye zanqwabelana lapho besanda kuqala. Kuphela kulesi simo kungenzeka ukufezekisa imiphumela ebonakalayo futhi ezingokoqobo.

Izimiso eziyinhloko ku ogxile ekudleni omiswe, lezi imithetho ukuthi kumele uthobele yonke abafuna ukuba unciphise umzimba futhi ugcine umzimba wakho isesimweni enkulu.

Isimiso kuqala. Akunakwenzeka ukuhlela "isidlo" carbohydrate. Kulokhu, ibhega ukudla okusheshayo, okuthosiwe, nama-dessert kumele ukhohlwe isikhathi eside.

Eyesibili isimiso. Asikho isidingo ukubala imiphumela esheshayo, ngakho kwezithibelo eqinile ekudleni ngeke kuholele omuhle, futhi, okubaluleke kakhulu, inzuzo nasempilweni futhi wenza isimo imiphumela. Ngeke kuqale omiswe nokudla "ukudla" futhi yemisipha. Ukulahlekelwa 0.5 - 1 kg ngeliviki - kuyinto izinga ovumelekile. Baphaphamela kufanele kukhokhelwe lokho wena udle, kunokuba nenqwaba yabangane.

Isimiso sesithathu. Kuyadingeka ukuba inciphise amafutha yokuqothulwa. Imikhiqizo baceba kubalulekile fatty acid, okuyinto kumele kusetshenziswe kungenziwa ngokuthi salmon, trout, amafutha omnqumo uwoyela linseed.

Isimiso lesine. Lugxile amaprotheni Kunconywa ekudleni. Ukuze yemisipha idinga ukuba sisinde ephawulekayo kwemithetho yokudla. Khona-ke baqala omiswe. Ukudla kufanele libe ephansi fat imikhiqizo yobisi inyama, amaqanda, futhi inkukhu webele.

Isimiso yesihlanu. Uhlelo lwethu lokudla okunempilo idinga carbohydrate ewusizo nemifino, ngoba kuyizinto liwumthombo ongcono kunayo yonke amandla ukuze umzimba. Ngokuphelele ngaphandle kusukela ekudleni ice cream, ehla sweet, iziphuzo ezinesoda, utshwala, amakhekhe ezihlukahlukene amaswidi.

Isimiso lesithupha. Ukuze kuzuzwe yi ephelele ingasetshenziswa izidakamizwa fat-evuthayo kanye izithasiselo, okuyinto has a Ukukhetha enkulu yezemidlalo saloons nezitolo online.

Ngakho-ke i-ekudleni omiswe kuzomele sifake okwanele izakhi mkhondo, amavithamini kanye kilojoule, ngoba is hhayi Kunconywa ukuba ayeke umsebenzi asebenzayo.

Ungakwazi basikisela imenyu elandelayo eseduze.

ibhulakufesi:

Inketho 1: Oatmeal phezu ubisi olunamafutha amancane kanye banana. Tea.

Inketho 2. Buckwheat, sinkhwa zommbila ngesinkwa nenhlanzi obomvu (kodwa akukho ibhotela), ikhofi.

Inketho 3. abilisiwe amaqanda amaprotheni squash (ithanga) pancake. Tea.

Inketho 4: okuphansi fat yogurt granola.

Inketho 5. omelet amaprotheni, isangweji ka isinkwa nge bran netiye uju.

Samuntu 6. semolina abilisiwe ngobisi ne ukwengeza izithelo nonfat ezomile (amabhilikosi kanye plums). Isinkwa esivela 5 okusanhlamvu ushizi. Coffee.

Inketho 7. abilisiwe imifino nge low-fat fish kanye isaladi imifino.

kwasemini:

Inketho 1: isobho Vegetable, nokunye okufana nokolweni kanye nquma inkukhu, isaladi beet kanye izaqathe ngamafutha linseed.

Inketho 2. Isobho nge-broccoli noma ukholifulawa. imifino Steamed balipheka inkukhu webele.

Inketho 3: Indlebe salmon. iklabishi iyisitshulu kanye yenkomo abilisiwe (inyama yenkonyana).

Inketho 4: isobho nge amakhowe. Inkukhu patties steamed kanye pepper iyisitshulu.

Inketho 5. Isobho "amanzi okugqumisa" nge inyama yenkonyana kanye nokunye okufana nokolweni. Meatballs nemifino steamed. Vegetable juice.

Inketho 6. Kharcho ilayisi futhi inyama yenkonyana. pepper ezazigxishwe imifino. Kefir.

Samuntu 7. Isobho nge inkukhu webele. Buckwheat nge steamed izinhlanzi emhlophe. Juice.

Dinner kufanele libe isaladi ne imifino, inhlanzi abilisiwe yogurt.

Ukudla omiswe kuhilela ukusetshenziswa okungenani 2 amalitha amanzi okumsulwa.