Phakathi kwesethi yezincomo zokudla okunempilo, okuyizinsuku zonke abangenabuvila, bahlangabezana "amapharele" langempela. Omunye wabo yi-"Sibarit" yokudla, eyakhiwe ngumhlengikazi u-Elena Stoyanova. Isisekelo saso siyingqayizivele se-curd-fruit cocktail, iresiphi yayo eyenzelwe ngokufaniswa neziphuzo okunomsoco kubadlali.
Uhlelo lokudla okunomsoco uSibarit
Ukudla okunomsoco, okuphakamisa uhlelo uSibarit Elena Stoyanova, akubandakanyi imikhiqizo evamile eyintandokazi, akusikho ngaphandle kokuthi indlela yokulahleka kwesisindo nayo ibizwa ngokuthi "Sibarit". Ezinsukwini zakudala babiza abantu abazungezile ngenduduzo nobuhle. Umbhali ubonakala sengathi uyamtshela ukuthi umuntu osebenzisa ukudla futhi uzosebenzisa i- "Sibarit" ukuze alahlekelwe isisindo, uzozizwa ekhululekile futhi ezolile.
Ukudla "Sibarit" ngu-Elena Stoyanova
Njengomhlengikazi, umbhali wezinqubo zokulahlekelwa kwesisindo uyazi ngobunzima obhekene nabantu abaye banquma ukulwa nokukhuluphala. Ukudla Stoyanova "Sibarit" kudinga kucace ngokulandela imiyalo, kodwa ithambile futhi iyathakazelisa ukuyisebenzisa. Isisekelo sayo siyingubo eyingqayizivele engadakiwe, kodwa idliwa usuku lonke, idla ama-servings angu-5 nsuku zonke. Mayelana nemikhawulo ekusetshenzisweni kwemikhiqizo, ukudla "iSibarit" akunawo umthelela omkhulu ekudleni , futhi imingcele imincane.
Ukudla "Sibarit" - imenyu
Ukuqinisekisa ukuthi "i-Sibarit" ayibangeli ukungathandeki, isethi yemikhiqizo engasetshenziselwa ukudla okunomsoco. Isitshalo semifino yezithelo, okusanhlamvu, inyama enomzimba nenhlanzi kanye nokukhethekile okukhethekile okumnandi i-cocktail - konke lokhu kuhlanganisa nokudla "kwe-Sibarit", imenyu ehlukahlukene futhi ewusizo. Isibonelo, phakathi nosuku kuphakanyiswa izitsha ezilandelayo:
Isidlo sasekuseni 1:
- I-cocktail yeSibarit - ama-2 e-180 ml;
- itiye noma ikhofi ngaphandle kokushukela nobisi - 1 indebe.
Ibhulakufesi lesibili:
- isitshalo sokusanhlamvu (okusanhlamvu okuvela ku-millet, ukunye okunye okufana nokolweni, ilayisi, i-oatmeal, i-pasta kusuka kwikhoksi noma i- otrubno isinkwa ) - 150 g;
- isaladi yemifino emifino ehlanzekile (ngaphandle kwamazambane, beet kanye izaqathe) - ngaphandle kwemingcele;
- amafutha omnqumo (esaladini) - 1 ithisipuni;
- nanoma yimaphi amantongomane noma ama-olive - okuncane.
Snack - isigamu sehora ngaphambi kokudla kwasemini:
- i-cocktail - isabelo esingu-1, 180 ml.
- amaprotheni dish (inyama ebilisiwe, izinkukhu ngaphandle kwezikhumba noma inhlanzi) - 150 g;
- isaladi yemifino ene-peas eluhlaza namakhowe (ngokuzithandela) - 300 g;
- imifino yokudla (steamed, abilisiwe noma ibhaka) - ngaphandle kwemingcele.
Ukudla kwesidlo (mhlawumbe - kungakapheli 18.00):
- i-cocktail "Sibarit" - izingxenye ezimbili ze-180 ml;
- kusuka kusihlwa kuya ku-cocoa yokuqeda umlilo kuvunyelwe ngaphandle kobisi noshukela, noma ngobisi obumhlophe.
Ngokulinganisela, ukudla "iSibarit", imenyu yeviki ehlanganisa izitsha ezicebile amaprotheni, ama-carbohydrate namafutha, ilungile, ngoba kusiza ukugwema ukwehla kwamandla, ukucindezeleka nokucindezeleka okungenakugwenywa ekushintsheni kombuso oqinile wokudla. Inani langempela lomkhuba wansuku zonke we-BJU kanje:
- amaprotheni - 25-30%;
- ama-carbohydrate (ngemikhiqizo ene-GI ephansi) - 40-50%;
- Amafutha - (inhlanzi nemifino) - 25-30%.
Ukudla kuka-Yelena Stoyanova
Enye into ephawulekayo emkhakheni wezokwelapha yi-diet hummus Stoyanova. Isebenzisa ama-peas asempumalanga abilisiwe, okuvela kuwo ukudla okuthandayo kwe-East-hummus. Ihlanganisa ugarlic, u-anyanisi, usawoti, i-parsley, ijusi kalamula, isisam mass esithathwe ngokulingana mahhala. Hlanganisa bese ugaye kuze kube yilapho ubushelelezi, ufaka ijusi lemon kanye namafutha omnqumo. Imiprotheni yemifino yekhwalithi, i-fibre, amafutha angenayo i-insaturated nensimbi yenza kube ngumkhiqizo obalulekile ekufezeni izinhloso zokudla:
- ukulahlekelwa kwesisindo;
- ukugcina imiphumela yokulahlekelwa kwesisindo esidlule;
- ukuvuselela imetabolism ;
- lula ukuguquka ekudleni ngokudla kwemikhiqizo eminingi.
Ukudla "Sibarit" - zokupheka
Imikhiqizo eminingi iyatholakala ekulungiseleleni izitsha ezihlukahlukene, izindlela zokuthi ziyaziwa kahle. Kodwa indlela yokulungisa i-curd-fruit cocktail, okuyinto yokudla kuka-Elena Stoyanova iphakamisa ukwenza isisekelo sesistimu yokulahlekelwa kwesisindo ngokusho kwendlela esetshenzisiwe, iyaziwa yiwona wonke. Ukuhleleka kokupheka kulula, futhi isethi yemikhiqizo yokulinganisa nsuku zonke iyatholakala kuzo zonke izitolo zokudla.
I-cocktail ye-cottage ushizi nezithelo
Izithako:
- i-fat fat cottage cheese - 500 g;
- izithelo (noma yikuphi) - 400 g.
Ukulungiselela
- Izithelo zishaya, hlanganisa ne-cottage shizi bese ushaya kuze kube yilapho ubukhulu obukhulu obukhulu. (Akufanele kube yi-liquid).
- Umphumela uhlukaniswe izingxenye eziyisihlanu ezifanayo, ukuze 180 g ngamunye ukukhishwa kukhishwe.
- Yidla phakathi nosuku, kancane kancane, nge-spoon encane yekhofi, ukugcwalisa ngokugcwele.
Ukudla kwe-sybarite - imiphumela
Kuhle kangakanani ukudla "uSibarit" ngu-Elena Stoyanova, ongagwetshwa yimiphumela etholakala kulabo abasebenzisa. Futhi zibalulekile. Umbhali wezinqubo ulahlekelwe ngu-38 kg. Kuye ngesikhathi nesimo ngasinye, i-dieters isetshenziswe ukulahlekelwa kwesisindo kusuka ku-12 kuya ku-66 kg. Le nqubo ihlonishwa kakhulu yizidakamizwa: ayikwazi ukulimaza umzimba.