Ukudla 4 izifo zezinyosi

Uma umuntu enezifo ezihlobene nomsebenzi wamathumbu, khona-ke emva kokuhlolwa imithi efanelekayo iyobekwa, okufaka imingcele yokudla. Ukudla 4 kunqunywe izifo ezinzima zezifo, kanye nokukhushulwa kwezifo ezingapheli ezihambisana nezifo ezinzima zesisu. Ukudla okunomsoco kuklanyelwe ngendlela yokuvimbela izinqubo zokuphazamiseka, ukuvuvukala nokuvutshelwa, kanye nokwenza ukuba kube nokujwayelekile komgudu wokugaya ukudla.

Ukudla kokwelapha 4 ngezifo zesilonda

Ukondla ngale ndlela kwenzelwe ukunciphisa ngamabomu inani lama-carbohydrate namafutha emenyu, ngakho ukudla kubhekwa njengokudla okuphansi kwekhalori. Inani le-calorific yansuku zonke lokudla lilinganiselwa ku-2000 kcal. Njengoba ukudla okunjalo akukwazi ukubizwa ngokuthi okulinganayo, okungukuthi, umzimba awutholi izinto ezidingekayo emsebenzini ovamile, awukwazi ukunamathela isikhathi eside. Qaphela ukudla 4 ngezifo zamathumbu ngamathumbu kunconywa hhayi ngaphezu kwesonto. Lesi sikhathi sikwanele ukusimisa umsebenzi wegciwane lokugaya. Izimiso eziyisisekelo zalokhu kudla yizi:

1. Esikhathini senhliziyo yokudla ukudla okuyingxenyana, ngakho ukudla kufanele kuthathwe izikhathi ezingu-5-6 ngosuku. Ngosuku awukwazi ukudla okungaphezu kwamakhilogremu amathathu wokudla.
2. Ukudla kufanele kuhanjiswe ngokufudumele esimweni esisiketshezi nesibhuqukile, futhi ngesimo samazambane ahlambulukile.
3. Kubalulekile ukuphuza okungenani amalitha amabili amanzi ahlanzekile ngosuku, okudingekayo ukuze kusetshenziswe kahle emathunjini.
4. Ukuthuthukisa imenyu yansuku zonke, kufanelekile ukucabangela ukuthi inani lamaprotheni kufanele libe yi-100-120 g, amafutha - angaphezu kwamagremu angu-100, nama-carbohydrate - 200-400 g. Inani lasawoti livunyelwe ngu-10 g.

Kunezinhlobo ezithile zokudla ezivinjelwe uma kunezinkinga ngamathumbu. Kuvinjelwe ukudla ukudla okukhona ama-carbohydrate amaningi: ama-pastries, i-pasta, amaswidi, izithelo ezintsha nemifino kanye nemifino. Susa ekudleni okudakiwe nokudla okusawoti, kanye nokudla okusemathinini. Ukudla okunzima ukugaya ukudla kuhlanganisa inyama enenhlanzi nenhlanzi. Ezifweni zamathumbu, ama-brewing broths, amafutha, amasoso kanye nezinongo, kanye neziphuzo ze-carbonated namajiya avinjelwe. Ukushisa kokudla okudliwe nakho kubalulekile, okungafanele kube kushisa kakhulu futhi kubanda.

Kukhona nokudla okungu-4b kwezifo zamathumbu, lapho kukho izinkomba zokuqokwa kwetafula lezinombolo ezine zokudla, izinkinga zesibindi, amadoksi ebhiliyari nama-pancreas zengeziwe. Inani le-calorific yansuku zonke kufanele libe kusuka ku-2800 kuya ku-3170 kcal. Uma umuntu enamathele ekudleni 4b ngezifo zamathumbu, khona-ke inani lamafutha adingekayo yi-gramu ayi-100, kanye nama-carbohydrate 400-450 g.

Imenyu Yokudla 4

Imenyu ivunyelwe ukuba ihlanganiswe ngokuzimela, ngokusekelwe kwezibonelo ezinikezwe nemithetho ekhona.

Inombolo yokukhetha 1 yemenyu yokudla 4 yezifo ezifuywayo:

1. Ukudla kwasekuseni : i-semolina noma i-oatmeal, ibilisiwe emanzini. Kutuswa futhi ukuphuza itiye eluhlaza.
2. Inyoka yokuzikhethela : i-decoction ye-blueberries noma i-currants / 150 amagremu we-cottage shizi.
3. Usuku lokudla : inyama yesobho ehlanzekile noma isobho esekelwe inyama yomhluzi nge-rice okusanhlamvu, inyama ye-meatball ishubile, kanye nelinye i-quiche eyenziwe nge-quince, i-pear noma i-blueberry.
4. Isinkwa : i-decoction eyenziwe kusuka ku-quince, i- currant , i-blueberry noma i-dogrose.
5. Isidlo sokudla okukhethwa kukho : i-omelet yomswakama eyenziwe ngamaprotheni kanye ne-buckwheat iphalenda / inhlanzi ye-steam nelayisi. Ukuphuza konke okungcono ngetiye elihlaza. Ngaphambi kokulala kuvunyelwe 1 tbsp. I-fat kefir ephansi.

Inombolo yesi-2 yemenyu yesifo sofuba:

1. Ukudla kwasekuseni : ukukhishwa kwama-cottage ushizi ophansi.
2. Isinkwa : i-jellyberry jelly.
3. Usuku lokudla : i-peolina semolina, ephekwe ngamanzi, i-souffle yenkukhu kanye nejusi le-apple elihlanjululwe.
4. Isinkwa: umhluzi wezinhlanzi.
5. Isidlo sakusihlwa : i-rice porridge, i-alben omelet ne-compote yamapheya.