Kuze kube manje, amaqanda ayingxenye yemikhiqizo yokudla, futhi empeleni eminyakeni engaba ngu-14 eyedlule, ukudla kwezinto zokudla kwakubheka amaqanda njengesizathu sokuhlaselwa kwenhliziyo (ngenxa yokuqukethwe okuphezulu kwe-cholesterol e-yolk). Okwamanje, amaqanda aphinde athole udumo, efakazela ukuthi amaqanda amhlophe angomunye wamaprotheni angama-digestible kakhulu okuvela emfuyweni. Futhi okuqukethwe kwabo kwekhalori kuncane kakhulu kulokho - ama-calories angu-69 kwelinye iqanda eliphakathi. Ngaphezu kwalokhu, amaqanda anezakhiwo eziningi eziwusizo: amaqanda ayisithupha kuphela azokwenza umzimba ube mnandi ngamavithamini A (lokhu kutholakala nge-vitamin A, i-fiber ne-beauty izipikili), i-D (isiza umzimba ukulwa nezifo), u-E (umsizi wangempela wabesifazane - unciphisa ukuguga kanye kuqinisa imithwalo yegazi), i-B6 (njenge-vitamin E, iyanciphisa ukuguga futhi isisiza amangqamuzana omzimba) kanye nevithamini B12 (kusiza umzimba ukuthi ulwe nezifo nokubandayo, iqinisa isimiso somzimba). Futhi, amaqanda aqukethe inani elikhulu lamaminerali, njengensimbi, i-magnesium, i-calcium, i-zinc, i-iodine ne-phosphorus.
Kodwa izakhiwo eziwusizo nakakhulu, uma kuqhathaniswa namaqanda ezinkukhu, emaqanda ezigwaca. Iqanda le-inkukhu elilodwa (60 g) lingalingana nesisindo esingama-5 amagremu (12 amagremu ngamunye), kodwa kulezi amaqanda ama-5 ama-quail angaphezu kuka-5 ngaphezu kweqanda lezinkukhu, insimbi; 2.6 izikhathi ezingaphezulu kukavithamini A; Izikhathi ezingu-1,9 zethusi ngaphezulu; ngo 4.6 izikhathi ngaphezulu phosphorus kanye potassium; kanye ne-vitamin B. izikhathi ezintathu. Kufanelekile ukukhuluma ngezinto ezinjalo eziwusizo zamaqanda izigwaca:
- Amaqanda okugwaza angabangeli ukusabela, futhi angadliwa ngisho nalabo abahlukunyezwa ngamaqanda ezinkukhu.
- Ukudla njalo amaqanda okugwaza ekudleni kukhulisa amandla nesifiso sobulili emadodeni.
- Amaqanda ama-quail asiza ukuqinisa ingculazi futhi ukwandise izinga lokunciphisa umzimba.
- Lawa maqanda ayasiza kakhulu ezinganeni, ngoba zikhuthaza ukukhula, zivimbele ukubukeka kwezigqoko, futhi ziqinisa isimiso sezinzwa.
- Kumele kuqashelwe ukuthi i-phosphorus, engxenyeni yamaqanda ezigwaca, ithuthukisa izinqubo zememori nokucabanga.
Kukhona inqwaba yokudla kwamaqanda, kodwa ukubuyekezwa okungcono kakhulu kutholwe ukudla kweqanda ngesonto, amaqanda-orange kanye nama-egg-honey, esizowasho manje.
Isidlo esisodwa se-Egg Isidlo
Lokhu kudla kuthiwa yi-egg-grapefruit, njengesikhatsi sosuku, ngaphandle kwamaqanda, udinga ukudla ama-grapefruit amabili ngaphezulu. Le ndlela yokudla yenzelwe izinsuku ezingu-7 futhi izethembisa ukulahlekelwa kwesisindo kuze kube ngu-4 kg. Ukudla kokugcina akufanele kube khona ngaphambi kuka-6 ntambama.
Iresiphi yokudla kwamaqanda:
Usuku olungu-1
Ekuseni udla amaqanda amabili abilisiwe, i-grapefruit eyodwa enkulu kanye nekomishi yetiyi elimnyama ngaphandle kokushukela. Kwasemini, ungadla amaqanda amabili ne-apula, futhi isidlo sineziqanda ezimbili, isaladi yemifino, i-grapefruit kanye ne-yogurt.
2 usuku
Ukuze uthole ukudla kwasekuseni, udle amaqanda amabili abilisiwe, isiphuzo esisodwa esikhulu siphuzo futhi uphuze indebe yetiye omnyama ngaphandle kokushukela. Kwasemini, ungadla inyama ebisiwe kanye ne-utamatisi, futhi isidlo sineziqanda ezimbili, i-grapefruit kanye netiyi zezithelo.
Usuku lwesithathu
Ekuseni udla amaqanda amabili abilisiwe kanzima, i-grapefruit eyodwa enkulu futhi uphuze indebe yetiyi ngaphandle kokushukela. Kwasemini, ungadla amaqanda amabili, i-grapefruit kanye nengxenye yesipinashi, kanye namaqanda ama-2, i-cottage shizi kanye ne-apula.
Usuku olungu-4
Ekuseni, udle amaqanda amabili abilisiwe, isiphuzo esisodwa esikhulu futhi uphuze indebe yetiyi ngaphandle kokushukela. Ukuze uthole ukudla kwasemini, ungadla isaladi yezithelo kanye netiye ze-herbal, futhi ukudla kwakusihlwa izinhlanzi ezibilisiwe kanye namagilebhisi.
Usuku olungu-5
Kusasa futhi kuqala ngamaqanda amabili abilisiwe, i-grapefruit eyodwa enkulu kanye nendebe yetiyi ngaphandle kokushukela. Ngokudla kwasemini, ungadla inyama ye-vinaigrette yenyama ebilisiwe, futhi isidlo sihlanganisa amaqanda amabili, isaladi leklabishi kanye ne-grapefruit.
Usuku lwesithupha
Ekuseni udla amaqanda ama-2 abilisiwe, i-grapefruit eyodwa enkulu futhi uphuze indebe yetiyi ngaphandle kokushukela. Kwasemini, ungadla amaqanda amabili nesaladi lesithelo, kanye nesidlo sakusihlwa, uziphathele izinhlanzi ezibilisiwe, isaladi yemifino kanye ne-grapefruit.
Usuku 7
Ukuze uthole ukudla kwasekuseni, udle amaqanda amabili abilisiwe, isiphuzo esisodwa esikhulu futhi uphuze indebe yetiyi ngaphandle kokushukela. Ukuze uthole isidlo sasemini, ungadla inqama yenkukhu ebilisiwe, utamatisi namagilebhisi, kanti isidlo sinamaqanda amabili, i-vinaigrette kanye netiyi zezithelo.
I-egg nokudla kwe-orange
I-egg nokudla kwe-orange kuklanyelwe amasonto amathathu. Ngeviki lokuqala, imenyu yansuku zonke iqukethe amaqanda ama-3 ne-1 kg yama-oranges. Ngosuku udinga ukuphuza okungenani amalitha amabili amanzi ngaphandle kwegesi. Ngeviki lesibili ngosuku odla amaqanda ama-2, i-1 kg yama-oranges bese ubilisiwe emanzini, ipharali ye-buckwheat engavumelekile (kunoma yikuphi okwenziwe). Ngesonto eledlule, udla ama-orang ama-1 kg nsuku zonke, ungeze imifino eluhlaza kubo ngobuningi obungenamkhawulo.
Amaqanda nokudla uju
Ngenxa yokudla kwamaqanda, ungalahlekelwa isisindo ngo-3 kg ezinsukwini ezingu-2. Phakathi nalezi zinsuku kubalulekile ukuphuza itiye elifudumayo, elingafakwanga nge-lemon.
Incazelo yalokhu kudla ku-cocktail yamaqanda, equkethe amaqanda amabili ahlwithwe nge isipuni soju. Usuku lokuqala uqala ngekusasa kusuka e-cocktail yeqanda, ngesidlo sakusihlwa i-cocktail yeqanda kanye ne-100 g yama-fat-fat cheese. Dinner siqukethe umhluzi wemifino, isinkwa esisuka ku-rye isinkwa kanye ne-cocktail yeqanda.
Ngosuku lwesibili ungadla: ibhulakufesi - i-cocktail ye-egg nge-toast yesinkwa esimnyama, ngesidlo sasemini, udle ama-200 g wezinkukhu abilisiwe ngamatamatisi kanye ne-cocktail yeqanda, kanye ne-dinner - isinkwa se-rye isinkwa noshizi ne-cocktail ye-eggtail.