Ukudla kwamaprotheni kuyisimiso sokudla, lapho indawo yokuhola inikelwa khona ukusetshenziswa kokudla kwamaprotheni. Ngokufana nokwanda kwephesenti yamaprotheni ekudleni, ukusetshenziswa kwamakhemidrohydrate, ikakhulukazi ushukela, kuncishisiwe. Ngenxa yalokho, umzimba uqala ukushisa ngamandla, futhi uma usenomdlalo, ubukhulu bomzimba bukhula - ngoba amaprotheni yisakhiwo sakhe esikhulu sokwakha. Kungenxa yalowo mhlaba ukuthi uyakuthanda abantu bezemidlalo.
Uyini umehluko phakathi kwamaprotheni namaprotheni?
Lo mbuzo uthandwa kakhulu nalabo abasanda kudlala ukudlala imidlalo noma banesithakazelo esikhulu ekudleni. Impendulo ilula - amaprotheni namaprotheni kukhona amagama amabili okufanayo. Okusho ukuthi, ukudla okunamaphrotheni kuyinto yokudla kwamaprotheni.
Ukudla kwamaprotheni abesifazane nabesilisa: jikelele
Kunesethi yemithetho elula eyenza lokhu kudla kuphumelele futhi kuphephile komzimba. Into esemqoka okumele ihambisane nayo yikudla okuncane (ukudla okuncane izikhathi ezingu-5-6 ngosuku). Ngaphezu kwalokho, qiniseka ukuthi uphuza izibuko ezingu-8 ngosuku - ingilazi engxenye yehora ngaphambi kokuba udle, ngokushesha ngemva kokuvuka, futhi usakaze ukuphumula ngesikhathi sosuku futhi ungathathi ngaphambi kwamahora angu-1.5 emva kokudla. Ukudla kokugcina kufanele kuphele ngo-20: 00.
Ukudla kwamaprotheni kuvumela imikhiqizo elandelayo:
- noma yikuphi imikhiqizo yokudla nokudla;
- noma iyiphi inhlanzi nezinkukhu;
- amaqanda nganoma yiluphi uhlobo (okungenani amaqanda amabili kabili ngesonto);
- Itiye eluhlaza nelomnyama ngaphandle kokushukela, ikhofi namanzi;
- ukhukhamba, iklabishi omhlophe nekholifulawa, i-zucchini, isitshalo seqanda, isilimo esidliwayo esinamagatsha anamanzi, i-dill, ithanga, isithombo, i-sorrel, i-asparagusi, isipinashi, anyanisi oluhlaza;
- ilamula, i-cranberry.
Zonke lezi zitshalo kufanele zifakwe kuzo zonke izidlo - zisiza ukugaya amaprotheni kangcono.
Ngaphansi kokuvinjelwa kwimenyu kukhona imikhiqizo elandelayo:
- Imifino emanzini, amakhowe kanye ne-sauerkraut;
- ubhontshisi, ummbila, amazambane, beet;
- isinkwa, amakhekhe kanye nanoma yimiphi imikhiqizo yokupaka;
- ama-squid, izinkuni kanye nezinhlanzi;
- utshwala, itiye izithelo kanye neziphuzo ezifanayo;
- ushukela;
- imikhiqizo yobisi;
- pates nesibindi;
- amantongomane nembewu;
- isithelo;
- okusanhlamvu;
- ukuhlafuna izinsini.
Ngaphezu kwalokho, ukunciphisa ukusetshenziswa kokudla okulandelayo izikhathi ezingu-1-2 ngeliviki:
- inkukhu ehliwe;
- isalami, isobho elibilisiwe nama-sausage;
- izinhlobo ezinotamatisi, isitshalo seqanda kanye ne-zucchini.
Ukudla kwamaprotheni akusho ukupheka okukhethekile - ungadla ngokukhululekile inyama nemifino cishe noma yikuphi uhlobo (okwamanje, ukunambitheka ngamafutha akunconywa).
Encwadini yamahhala yokudla, ungamane uhlanganise ngokukhululekile ukudla okuvunyelwe bese udla ngaleyo ndlela isikhathi eside uze ufinyelele imiphumela efunayo. Kukhona futhi isiqiniso esiqinile kakhulu, esinqabela ukudla nokubeka imenyu.
Imenyu yeprotheyini yokudla izinsuku ezingu-7-10
Sinikeza imenyu yokudla kwamaprotheni izinsuku ezingu-7-10, lapho uzokwazi ukulahlekelwa yi-3-4 kilograms yesisindo esiningi.
Usuku olungu-1 no-6
- Ukudla kwasekuseni: ikhofi.
- Usuku lokudla: amaqanda anzima abilisiwe, isaladi ikladi, ingilazi yamanzi.
- Dinner: inhlanzi ethosiwe / abilisiwe, imifino.
Usuku lwesi-2 no-7
- Ukudla kwasekuseni: ikhofi ngebhasikili.
- Usuku lokudla: inhlanzi ebilisiwe, isaladi yemifino.
- Isidlo: ama- 200 amagremu wenkomo yenkomo ebilisiwe, imifino.
Usuku lwesi-3 no-8
- Ukudla kwasekuseni: ikhofi ngebhasikili.
- Usuku lokudla: isifuba sezinkukhu, esetshenziswe nge-zucchini noma i-zucchini.
- Dinner: 200 amagremu ezinhlanzi abilisiwe, iklabishi isaladi.
4 no-9 usuku
- Ukudla kwasekuseni: ikhofi.
- Usuku lokudla: iqanda, ucezu ushizi, utshani imifino.
- Isidlo: 200 amagremu wenkomo yenkomo ebilisiwe, isaladi yemifino esisha.
Usuku lwesi-5 no-10
- Isidlo sasekuseni: isaladi lamaqathi aluhlaza ngelamula kalamula.
- Usuku lokudla: izinhlanzi ezibilisiwe, imifino esisha, ingilazi yamanzi.
- Isidlo: izinkukhu, imifino.
Ukudla ngale ndlela, kubalulekile ukuthi ungavumeli indlala nekhukhamba noma utamatisi ukudla okulula ngesikhathi sosuku, uma uzizwa ulambile. Ungabuye ube nesidla nesaladi yemifino egcwele amafutha.