Ukudla 8 ngokukhuluphala

Amazwe asezimboni angaziqhayisa kuphela izinga eliphakeme lokuphila labantu, kodwa futhi amaphesenti aphezulu abantu abanokukhuluphala. Isizathu saleso simo siwukuthi, okokuqala, ukudla okunengqondo okungenangqondo, lapho sithola amakholori amaningi kunalokho esingayisebenzisa.

Ngokukhuluphala, kukhona ukutholakala kwamafutha ngokweqile kanye nokufakwa kwazo ezingxenyeni ezahlukene zomzimba. Lesi simo asisongela kuphela ukuwohloka kokubukeka, kodwa nokubonakala kwezifo ezihlukahlukene.

Kubantu abakhuluphele kakhulu , abahlengikazi baye bahlakulela inombolo yokudla yokwelapha 8 yokukhuluphala. Ivumela ukuthuthukisa izinqubo ze-metabolic nokuyeka ukuthuthukiswa kokukhuluphala.

Kufanele kukhunjulwe ukuthi ungasebenzisa le namba yokudla yokwelashwa 8 kuphela uma ungenayo izifo zesisu namathumbu. Kungenjalo, ukubonisana kwe-gastroenterologist kanye nesondlo sokudla kuyadingeka.

Incazelo yokudla 8 ukukhuluphala

Inzuzo enkulu yokudla i-calorie ephansi. Lokhu kutholakala ngokuqeda ukudla okusheshayo nokuqeda ukudla kwama-carbohydrate ekudleni. Ziba amafutha amaningi. Ngaphezu kwalokho, ukudla kusho ukuncane okungenani uketshezi, amafutha emfuyo namanzi.

Kukhona ukudla okuyisihlanu ngosuku. Okuqukethwe kwe-caloric ephelele yokudla ngezinsuku ezivamile ngo-2000 kcal, futhi ekulayweni kokulayishwa - kusuka ku-600 kuya ku-1000 kcal. Izitsha ezifudumele zingaba nokushisa kwama-degrees angu-55 kuya kwangu-60, nezitsha ezibandayo - ezivela ku-20.

Ekuseni kwasekuseni, inani elincane lokudla 8 lihlanganisa ukudla okushisayo nokubandayo kanye netiyi. Isidlo sivumela izitsha ezimbili ezishisayo kanye ne-dessert eyodwa. Dinner - ngokuqonda kwakho, kodwa hhayi okuningi. Ngaphambi kokulala isikhathi samahora angu-2 ingilazi yobisi oluphekiwe noma i-kefir ivunyelwe.

Ukwakhiwa kokudla 8 ukukhuluphala:

• ama-carbohydrate: 200 g;
• amaprotheni: 100 g;
• amafutha: 80 g;
• uketshezi: 1-1.5 amalitha.

Ukudla kwemenyu 8 ukukhuluphala

NgoMsombuluko

1. Breakfast Breakfast № 1: peas green nge inyama abilisiwe, ukhilimu omuncu, ukhilimu omuncu, itiye nge ucezu lemon.
2. Breakfast Breakfast № 2: apula.
3. Ukudla: isobho kumhluzi wemifino, amazambane, ucezu lwezinhlanzi ezibilisiwe, ijusi lika-phaphayinaphu.
4. Intambama yesiphuzo: I-cottage ushizi ongenamafutha nobisi.
5. Isidlo: ucezu lwezinhlanzi abilisiwe, i-ragout yemifino, itiye.
6. Ngaphambi kokulala: i-fat-fat kefir.

NgoLwesibili

1. Breakfast kwasekuseni № 1: isaladi nge inyama, amaqanda scrambled, ikhofi.
2. Breakfast kwasekuseni № 2: jelly cranberry.
3. Usuku lokudla: i-borscht ngaphandle kwenyama nge ukhilimu omuncu, ucezu lwesilwane esibilisiwe, iklabishi esetshontshiwe, i-compote engavumelekile yezithelo ezomile.
4. Ntambama ukudlala: apula-isanqante pudding.
5. Ukudla kwesidlo: ucezu lwesitshulu, izaqathe ezitshisiwe ne-béchamel sauce, uhlanganise ne-sugar substitution.
6. Ngaphambi kokulala: ingilazi yezinwele ezinomhluzi.

NgoLwesithathu

1. Indlwana yasendlini № 1: isaladi yemifino, enamakha amafutha, i-low-fat cottage shizi, ingilazi yetiyi.
2. Breakfast Breakfast №2: izithelo.
3. Usuku lokudla: okroshka on kvass, ucezu lwezinyosi eziphekiwe, imifino ehlanzekile, i-jelly ebisi.
4. Intambama yesiphuzo: ingilazi yogurt.
5. Isidlo: amazambane anenhlanzi , i- vinaigrette , ikhofi.
6. Ngaphambi kokulala: itiye nelamula.

NgoLwesine

1. Breakfast Breakfast № 1: nokunye okufana nokolweni, isaladi isaladi, izithelo compote.
2. Breakfast Breakfast № 2: apula.
3. Usuku lokudla: i-beetroot, amazambane abilisiwe kanye nenhlanzi, i-lemon jelly, izithelo ezingenayo i-unsweetened compote.
4. Ntambama ukudlala: i-syrniki, ithululelwe ukhilimu omuncu.
5. Dinner: inyama nemifino, amakhukhamba agcwele amaqanda abilisiwe, ingilazi ye-Morse.
6. Ngaphambi kokulala: ingilazi yezinwele ezinomhluzi.

NgoLwesihlanu

1. Breakfast Breakfast № 1: amaqanda othosiwe utamatisi, isaladi nge uphizi oluhlaza kanye iklabishi fresh, itiye nobisi.
2. Breakfast Breakfast № 2: ikhabethe.
3. Usuku lokudla: isobho ekondleni umhluzi wenyama, iklabishi isitshulu sinezinhlanzi ze-jellied, itiye nelamula.
4. Ntambama ukudlala: i-syrniki, ithululelwe ukhilimu omuncu.
5. Dinner: ingxenye yenyama, ham, ikhukhamba, i-apple pudding, itiye nelamula.
6. Ngaphambi kokulala: kefir.

NgoMgqibelo

Usuku lonke udla i-kefir ne-cottage shizi.

NgeSonto

1. Breakfast kwasekuseni № 1: sauerkraut nge apula, iqanda-abilisiwe, ingilazi utamatisi ijusi.
2. Breakfast Breakfast №2: izithelo.
3. Isidlo sasemini: i-borscht iphekwe ngomhluzi wesibili wenyama, ucezu lwezinkukhu nemifino, ijusi elivela ku-orange.
4. Intambama yesiphuzo: I-cottage ushizi i-fat-fat ngokufaka ubisi.
5. Isidlo: amazambane abilisiwe, ucezu lwezinhlanzi ezithosiwe, iklabishi isitshuluzi, izithelo zihlanganisa i-sugar substitution.
6. Ngaphambi kokulala: umhluzi we rose rose.

Le menu yokudla inombolo 8 isinganiselwa. Ungangena ekudleni nakwezinye izitsha, kodwa kubalulekile ukucabangela okuqukethwe kwekhalori yezingxenye.