Lokhu kudla kuthiwa "isibhamu" noma "i-Israel", ngoba uKim Protasov ungumdli wezilwane ovela kwa-Israyeli ochazwe uhlelo lokudla okuhlekisayo oluzokuvumela ukuba ulahlekelwe isisindo ngaphandle kokuvinjelwa okukhethekile. Cabanga ngemenyu yokudla kaKim Protasov.
Imithetho yokudla
Isisekelo sokudla kufanele sibe imifino nemikhiqizo yobisi. Imifino ingumthombo we-carbohydrate kancane. Bazoqeda izifiso zomnandi, ngoba zivame ukukhiqiza i-insulin. Futhi, ukusetshenziswa kwemvelo kuzothuthukisa ukuphazamiseka kwamathumbu emathunjini, uzokhohlwa ngokuqothulwa nokuphazamiseka kokugaya.
Imikhiqizo yobisi (ngaphandle kwezithasiselo, njengama-curds nezithelo ze-yoghurts) ihloswe ekuthuthukiseni i-microflora emathunjini, ukuqeda amabhaktheriya e-putrefactive. Imikhiqizo yobisi izoba umthombo wakho wamaprotheni, kuyilapho kubaluleke kakhulu ukudla imikhiqizo ye-nonfat, nalabo abanamafutha angaphakathi kuka-3-5%.
Amaviki amabili okuqala
Phakathi namasonto amabili okuqala (ukulahlekelwa kwesisindo kuzohlala amasonto amahlanu) uzodinga zokupheka okulula kakhulu kwimenyu yokudla kaKim Protasov. Lesi yisikhathi esiyinkimbinkimbi kakhulu - udla imifino kuphela, imikhiqizo yobisi yemvelo, ama-apula ama-3 aluhlaza kanye namaqanda amabili abilisiwe.
Futhi ayikho enye yezingxenye zemenyu ayikwazi ukukhishwa.
Imifino nemikhiqizo yobisi ongawudla, ukuhlanganisa (ama-saladi afafaza nge-fat-fat cheese, i-dunk yemifino e-yogurt), ngaphezu kwalokho, ukusetshenziswa kwabo akukhawulelwanga ubuningi noma isikhathi - odlayo uma ulambile.
Kulesi sigaba sokudla kukaKim Protasov uzodinga kuphela zokupheka izaladi.
Liviki lesithathu, lesine nelesihlanu
Ngokushesha uzozwa ukuthi ungakwazi ukuyeka kalula amaqanda abilisiwe, umzimba uzoba mnandi kakhulu. Into kuphela ehlukanisa isigaba sesibili kusukela kokuqala ukusetshenziswa kwenyama. Kubalulekile ukunciphisa kancane okuqukethwe kwemikhiqizo yobisi kumenyu futhi kwansuku zonke kungeza amagremu angama 300 enyama, izinkukhu noma inhlanzi (Yebo, izinhlobo ezinamafutha aphansi). Kulesi simo, imifino, ama-apula namaqanda - asebenza.
Lapha ukudla kokupheka kukaKim Protasov ukupheka izitsha zesibili kuzodingeka.
Ukuyeka ukudla
Ubuhle balokhu kudla ukuthi ulahlekelwa isisindo ngokungenakuqondakala kanye ncamashi njengoba umzimba udinga. Ingozi yomonakalo empilweni ayitholakali - wenza ukudla kwakho kulinganise, futhi umzimba uqobo uyanquma ukuthi ungakanani ubunzima obuningi obudinga ukuwuqeda. Ukuze amaviki angu-5 angasetshenzisiwe, ukuze uphume ekudleni kukaKim Protasov, udinga ukuphathwa ngendlela engacabangi ngaphezu kwezigaba zokulahlekelwa isisindo.
Qala ngokungeza amafutha yemifino. Kubalulekile ukunciphisa okuqukethwe kwamafutha omkhiqizo wobisi ku-0.5-1%. Amafutha omifino ayengezwa kuma-saladi ngesamba esilinganiselwe kakhulu.
Bese ulethe inani lezinyamazane, inhlanzi noma izinkukhu kuya ku-400 amagremu ngosuku. Ukuze wenze lokhu, futhi, kufanele unciphise ukungenisa ubisi. Isigaba sokugcina somkhiqizo siwuphawu. Lezi-carbohydrate eziyinkimbinkimbi kufanele zisetshenziswe njengezikhathi zokuphumula.
Ama-Nuances
Akuwona wonke umuntu owazi ukuthi ukudla nokukwazi ukulwa nokudla kuncike ezinkambisweni zokuhamba ngezimoto zomzimba wesifazane. Ngakho-ke, uhlezi ekudleni ekuqaleni komjikelezo wanyangazonke, cishe uzobamba futhi ukwazi ukunqoba ukunxanela kwamaswidi kanye nofulawa, uma wenza ngokushesha ngaphambi kokuya esikhathini, abesifazane abaningi ngeke basinde okungenani ngosuku.
Ngaphezu kwalokho, abaningi "ngenzuzo" yokulahlekelwa isisindo, banqume esiteji sokuqala ukuyeka konke okuvinjelwe ukudla, kodwa futhi kusukela emifino ngokwabo, bedla imikhiqizo yobisi kuphela. Lokhu kuholela ekugqibeleni kwamaprotheni, ukugqoka izinso, ukuqothulwa ngenxa yokuntuleka kwesitshalo se-plant, kanye nokuphazamiseka okujwayelekile kokugaya. Ungadluli induku - amasonto amabili ngama-proteine yobisi awunakuzuza.
Ngaphezu kwalokho, ngisho nokuqukethwe okunamafutha akudingeki ukuba kube ngaphansi kunezincomo - imikhiqizo yobisi ngamanoni ka-3-5% ayikho okulinganiselayo futhi ewusizo. Okuqukethwe kwamafutha angu-0%, asitholi amavithamini amaningi nobisi lwe-calcium.
AmaSaladi
Isaladi eyisisekelo
Izithako:
- ukhukhamba - 1 piece;
- anyanisi - ucezu olulodwa;
- isithombo - amakhanda amathathu;
- utamatisi - 1 pc.;
- usawoti, pepper;
- uviniga;
- imifino;
- Iqanda elibilisiwe elinzima - 1 pc.
Ukulungiselela
Imifino kufanele ilayishwe kancane, u-anyanisi nama-radishes - amasongo. Gcoba imifino, engeza usawoti, pepper, uviniga, imifino, kanye neqanda elibiziwe elibilisiwe.
Isaladi 2
Izithako:
- utamatisi - ama-3 ama-pcs .;
- ushizi ogayiwe - 25 g;
- i-garlic - ama-clove amabili;
- imifino - amahlumela ambalwa;
- ijusi lemon;
- i-yoghurt - izipuni ezine
Ukulungiselela
Ushizi ovuthiwe, ugarlic, imifino, ijusi lemon kanye ne-yogurt mix. Sika utamatisi ube ngamasongo amancane, uthele ngawo ngobuningi obumphumela. Ngenxa yalokho sithola ama-sandwich ehlanzekile okudla.
Izifundo ezimbili
Inyama ethosiweyo enezinongo
Izithako:
- inyama, izinkukhu noma izinhlanzi - 300 g;
- izinongo - i-coriander, i-basil, i-pepper eluhlaza, i-cumin;
- imifino - ukukhetha kusuka.
Ukulungiselela
Ukudla inyama ngezinhlangothi zombili ngezinongo, ubhake kuhhavini ngemifino.
Dessert
Ama-apula abhakiwe
Izithako:
- i-apula eluhlaza - ucezu olu-1;
- isinamoni;
- i-cottage shizi - izipuni ezimbili;
- kefir - 1 tbsp.
Ukulungiselela
Apple ikhasi, ufafaze isinamoni ubhake kuhhavini noma microwave. I-Cottage ushizi ne-yogurt mix bese ukhonza kanye ne-apula.