I-protein-carbohydrate iyi-ukudla okunzima, kodwa okunempilo, eyenzelwe amasonto amathathu. Ukulahlekelwa isisindo kwenkambo yonke kuyoba yi-5-7 kilogram. Okubalulekile kwalokhu kudla kungukushintsha kwamaprotheni nezinsuku ze-carbohydrate. Ukulahleka kwesisindo esincane kuqinisekisa umphumela ohlala njalo. Phakathi nezinsuku ze-carbohydrate, ungabona ukunyuka okuncane kwesisindo, kodwa ungathukutheli, kuyisenzo esamukelekayo somzimba ukuze ushintsho ekuziphatheni kokudla.
Imenyu yesampula ye-carbohydrate-protein yokudla ukuze ulahlekelwe isisindo
Usuku olulodwa:
- ibhulakufesi - ingilazi ye-kefir ne- muesli ngokufaka izithelo ezomile;
- Inhlanzi ebilisiwe yohlu oluphansi lwezinhlobonhlobo zamafutha, imifino esetshenzisiwe (ngaphandle kwamazambane kanye nama-legumes);
- isidlo - ama-cottage ushizi ophansi kanye nezithelo zomisiwe;
- I-snack iyinagurt engavumelekile engokwemvelo.
Usuku lokubili:
- ibhulakufesi - amaqanda amabili enkukhu, ikhofi ngaphandle kweshukela kanye nocezu oluncane lwe-fat of izinhlobo eziqinile;
- izinhlanzi eziphekiwe, amakhowe kanye nemifino emisha;
- isidlo - i-porridge yokugaya ngaphandle kwebhotela kanye nenyama yenkukhu ebilisiwe;
- isiphuzo - indebe ye-yogurt.
Usuku Lwesithathu:
- ibhulakufesi - i-cottage ushizi nge spoon of ukhilimu omuncu, ikhofi ngaphandle kweshukela;
- ngesidlo sasemini - i-yogurt engavuthiwe engokwemvelo nge-okusanhlamvu, isaladi yemifino igqoke ngejamu likalamula, isigaxa sesinkwa esinyene;
- dinner - iklabishi elisha shredded, izinhlanzi kubhaka, apula puree ngaphandle ushukela.
Usuku Lwesine:
- ibhulakufesi - ibhanana elikhulu, ikhofi nge-ayisikhilimu nesinkwa se-rye, amagremu angu-20 e-chocolate okubabayo;
- isidlo - isitsha semifino yemifino, i-orange noma i-grapefruit;
- isidlo - irayisi abilisiwe, inyama yenkomo ebilisiwe, ingilazi yezithelo zezithelo zemifino kanye nemifino yemifino.
Usuku lwesihlanu:
- ibhulakufesi - ingilazi yobisi noma i-kefir, izinhlanzi ezintathu;
- dinner - egosiwe emanzini noma emahlathini amafutha yemifino, imifino eshubile;
- dinner - i-fat-fat fat cottage shizi, i-yogurt.
Ukuze wenze imenyu yakho ihluke kakhulu, futhi ukudla okunye akuhlukumezi, sizokwazi ukupheka okulula kakhulu kokudla kwe-carbohydrate-protein alternation.
I-yogurt yezithelo ezizenzelayo
Izithako:
- yogurt yemvelo - 100 g;
- Strawberry - 50 g;
- kiwi izithelo - 2 pcs;;
- ibhanana - i-1 pc.
Ukulungiselela
Sigeza futhi sihlanze izithelo , sibe yizicucu ezincane, uma uthanda, ungangezela isipuni seshukela oluyimpuphu. Sihlanganisa izithelo zezinhlamvu, sidlulisa nge-yoghurt.
I-apar-apple fritters
Izithako:
- apula - izingcezu ezimbili;
- ushukela oluyimpuphu - 1 tbsp. l.;
- ijusi kalamula - 1 tsp;
- ufulawa - 2 tbsp. l.;
- idayari -2 izingcezu;
- inkukhu iqanda - 1 piece;
- amafutha omnqumo - 1 tbsp. l.;
- ukhilimu omuncu ophansi-1 tbsp. l.
Ukulungiselela
Amapheya kanye nama-apula angimi futhi siyahlanza, sinciphise ama-straw amancane, uthele ijusi lemon. Okulandelayo, gqugquzela amaqanda inkukhu, i-spoonful of ukhilimu omuncu, ufulawa noshukela oluyimpuphu. Hlanganisa zonke izithako endishini eyodwa. Ama-pancake aphekwa cishe imizuzu emibili epanini lokuthosa, oyile ngamafutha omnqumo. Khonza etafuleni ngesiraphu yakho oyithandayo noma ujamu.
Ukupheka inyama nelayisi nezinongo
Izithako:
- yenkomo - 400 g;
- i-dill, i-parsley - i-pair of branches;
- irayisi - 1 ingilazi;
- ikhukhamba entsha - isiqephu 1;
- soy sauce - ukunambitha.
Ukulungiselela
Hlanganisa ilayisi, uthele amanzi abandayo, shiya amahora ambalwa. Susa inyama yenkomo emigodini, hlambulula futhi ushiye ukupheka, ugcwalise ngamanzi abandayo, ukhiphe isikhuthaze ngezikhathi ezithile. Ngemuva kokubilisa, sithatha inyama, siyinqume sibe yizicucu ezincane, sigcwalise ngamanzi futhi sibuyisele emathumba. Okulandelayo, ake sizinakekele imifino. Kudingeka ihlanzwe, iqoshwe kahle futhi yengezwe emthonjeni wenyama. Sipheka ihora. Isikhathi sokuqala ukuhlobisa. Phala amanzi, ugeze irayisi bese upheka phezu komlilo kuze kube sekuphekwe. Ikhukhamba inhlanziwe, ifakwe kahle futhi ihlanganiswe nelayisi. Gcwalisa isidlo esilungisiwe nge-soy sauce, engeza usawoti nezinongo ukunambitha.