Inyama iyona mthombo oyinhloko wama-kilojoule kubantu abaningi emhlabeni. Kubo ukuthi sigcwele futhi sigcwele, okuyinto, ngokuyisisekelo, ilungile futhi ewusizo. Kodwa inkinga iphakama uma kuziwa ekudleni umuntu onamandla ngokweqile kuka-15 kg kusuka kwesisindo esifunayo. Abantu abanjalo kunzima kakhulu ukulahlekelwa isisindo ku- protein yokudla okujwayelekile nokuvinjelwa kwama-carbohydrate, uma imenyu yamaprotheni iqala ukusebenzisa inyama.
Ukukhipha irisidi ngesikhathi esisodwa senani elikhulu lamakorikhi, ezimweni ezinjalo zisebenzisa ukusetshenziswa kokudla ngaphandle kwenyama - futhi i-low-carbohydrate, futhi iphrotheni.
Ukudla okulinganayo ngaphandle kweenyama kungabizwa cishe ngezinsuku ezingu-18. Emva kwalesi sikhathi, kubalulekile ukubuyisela inyama kancane kancane ekudleni, futhi uma kunesidingo, phinda inkambo yokudla ezinyangeni ezimbili.
Imenyu
Ake siqale ngalokho okujabulisa wonke umuntu - indlela yokuguqula inyama ekudleni:
- i-cottage shizi;
- ukhilimu omuncu;
- i-kefir;
- amaqanda;
- ishizi enzima;
- inhlanzi;
- yoghurt yemvelo.
Ngaphezu kwalokho, ukugcwalisa ukungabi nesilwane seprotheyini yezilwane, okusanhlamvu kuhlale kulungele ukusiza (ikakhulukazi, "amaprotheni" okusanhlamvu), amantongomane, imbewu. Ukudla kwemenyu ngaphandle kwenyama yokulahlekelwa isisindo kungenziwa kalula ngokuhlanganiswa, ngokunamathela ezimisweni ezimbili:
- banqatshelwe inyama;
- uvimbele ama-carbohydrate alula (ufulawa, ushukela, amasoso, imayonnaise).
Ake sinikeze izibonelo ezithile.
Ukudla kwasekuseni (ngaphambi kokudla, njalo ekuseni ngesisu esingenalutho kufanele uphuze ingilazi yamanzi afudumele):
- 200 g we-fat-fat cottage shizi, itiye;
- Amaqanda abilisiwe kanzima 1 - 2 ama-pcs., itiye;
- 50 g we-Adyghe ushizi, itiye / ikhofi;
- ingxenye ye-oatmeal emanzini, ngokufaka ubisi ku-dish esiphelile, itiye;
- ukunye okufana nokolweni (uma kunesidingo, ungakwazi ukwengeza i-spoonful of honey), itiye / ikhofi.
Isidlo sasekuseni sesibili (isiphuzo emsebenzini):
- yoghurt yemvelo;
- 2 noma yisiphi isithelo;
- okusanhlamvu kokukolweni okuhluma;
- amantongomane - 50 g;
- ama-corn flakes;
- izingcezu eziningana zama-apricot omisiwe.
I-Lunches:
- izaqathe eziluhlaza, ezomnandi ngejamu lemon kanye namafutha omnqumo nebhali;
- ingxenye yerayisi nesaladi yolwandle ngaphambili;
- ukunye okufana nokolweni kanye nesaladi yemifino ehlanzekile;
- izinhlanzi zasolwandle olunezinyosi nemifino ebilisiwe;
- isobho semifino enesinkwa esinesisindo esimnyama.
Izidlo zokudla:
- isaladi lesithelo ngejamu lelamula kanye ne-yogurt;
- i-cottage ushizi nge ukhilimu omuncu;
- 300 g kwanoma yisiphi isithelo ;
- amaqanda abilisiwe.