Igama elithi "ukudla" livame ukuhambisa abantu ekucindezelekeni. Akuwona wonke umuntu olingwa ithemba lokudla ukudla okusha nsuku zonke, azinciphise njalo futhi alahle "okumnandi".
Kodwa-ke, udeveli (kithi, ukudla kokudla) akubi kangako njengoba kuvezwa. Ukuzithiba nokudla okunamafutha akulona iqiniso kukho konke ukudla. Isibonelo, ukudla kwamaprotheni kunomsoco kakhulu. Ngokuma kuwo, uzonciphisa isisindo ngesikhathi esifushane, ngenkathi ungazincishi ngasikhathi sinye imikhiqizo yobisi, yenyama nenhlanzi ethandwa kakhulu yithi sonke.
Ingqikithi yokudla kwamaprotheni
Umongo wokudla kwamaprotheni ulula - ubuncane bama-carbohydrate namafutha, ubuningi bamaprotheni. Ubuncane abusho ukungabi bikho ngokuphelele. Amafutha nama-carbohydrate abalulekile ekudleni komuntu. Kodwa-ke, ukudla kwamaprotheni kunqunywa ukuthi kuzidle ngohlobo lwezingxenye ezincane, kanye nezinhlobo ezijulukayo zenyama, inhlanzi nezinye izinhlobo zamaprotheni.
Khumbula umthetho oyinhloko wokudla okunomsoco: akukho kudla okufanele kulimaze umzimba.
Indima ye-BJU emzimbeni
Amaprotheni "ayisisekelo nezindonga" zamaseli nezitho zomuntu. Ukwanda kwayo ekudleni kuqinisa umzimba futhi kuqinise isisindo. Kepha ukuze izitini zomzimba womuntu zibambe ziqine, kufanele "ziqiniswe" futhi "zithanjiswe" nezinye izinto.
Okuthambisa kakhulu “ngamafutha. Kepha kufanele zisetshenziswe ngenani elijwayelekile. Ukweqisa kuholela ezinkingeni ezahlukahlukene, lapho ukukhuluphala okungeyona inkinga enkulu kakhulu.
Amakhabhohayidrethi yimithombo yamandla. Kepha inani labo uma liqhathaniswa namaprotheni kufanele libe phansi kakhulu. Uma ama-calories engadliwe, agcinwa njengamakhilogremu angeziwe. Uma ufuna ukuba sesimweni, qaphela amaswidi, izimpahla ezibhakiwe, ubhanana, amagilebhisi, amakhiwane neminye imithombo yama-carbohydrate.
Imithetho yokudla
Kunemithetho eminingi engalandelwa ukwenza noma yikuphi ukudla kuphumelele.
Nakhu okuyinhloko:
- uphuze ingilazi yamanzi afudumele noma amanzi kalamula ekuseni esiswini esingenalutho;
- Yiba nesidlo sasekuseni isigamu sehora ngemuva kokuvuka;
- irayisi nezinhlamvu zivunyelwe ekuseni;
- ama-citrus nezithelo ezingenashukela zivunyelwe kuze kube ngu-14: 00;
- uwoyela wemifino kuphela ovunyelwe, izipuni ezimbalwa ngosuku;
- amaprotheni kufanele abekhona kukho konke ukudla;
- isidlo sakusihlwa amahora amathathu ngaphambi kokulala;
- kufanele kube nokudla okungu-5-6 ngosuku;
- phuza okungenani amalitha angu-1.5-2 wamanzi ngosuku;
- ukudla okunesitashi, izithelo ezinoshukela, nososo onamafutha akuvunyelwe;
- udle imikhiqizo iluhlaza, ibhakwe ngaphandle kososo noshizi, ibilisiwe.
Izinzuzo nezinkinga zokudla
Njenganoma iyiphi enye indlela yokwehlisa isisindo, iprotheni yokudla kwesisindo inezinzuzo nezinkinga zayo.
Buhle
Izinzuzo ezingenamibandela zokudla kwamaprotheni zifaka amaphuzu alandelayo:
- Okungenangozi. Imikhiqizo esetshenzisiwe ngeke ilimaze umzimba, uma umuntu engenakho ukungabekezelelani ngakunye kweminye yayo.
- Isibalo esihle nemiphumela yesikhathi eside. Ukugwema ama-carbohydrate kuphoqa umzimba ukuthi usebenzise izinqolobane zawo, "udle" amafutha amaningi.
- Ukugcwaliswa kokudla okusheshayo. Ukudla kwamaphrotheni kuyanelisa ngokushesha indlala. Ngemuva kwakhe, ngeke ufune ukudla okunye.
- Kungaba ukudla okuhlala njalo.
- Ukudla kwamaprotheni + ezemidlalo kuzosheshisa ukulinganiselwa komphumela oyifunayo.
Ubuncane
Okubi kokudla kwamaprotheni kuncane kakhulu, kepha kusekhona:
- Ukwenqatshwa isikhathi eside kwama-carbohydrate (ukudla okuqinile) kugcwele izinkinga ekusebenzeni kobuchopho, uhlelo lwezinzwa, umoya onukayo kanye nephunga lomzimba.
- Ukudla okunjalo kuyaphikiswa uma kunezinkinga ekusebenzeni kwezinso, umgudu wamathumbu nohlelo lwezinhliziyo.
Qedela ithebula lomkhiqizo
Ngezansi kwetafula eliphelele kakhulu lokudla okunothe kakhulu kunamaprotheni. Ithebula likhombisa okuqukethwe kwamaprotheni namafutha nge-100 g yomkhiqizo ngamunye. Gcina itafula bese uliphrinta uma kunesidingo (ungalilanda kusixhumanisi).
Izinketho zemenyu
Kubhakwe, kubilisiwe, kufuthwa, isitshulu - izindlela zokupheka ngokudla kwamaprotheni Imifino eluhlaza nezithelo kuyavunyelwa. Futhi zingaphathwa ngokushisa uma zifunwa.
Izitsha ezikule menyu ngeke zibe yisicefe. Into esemqoka okufanele uyikhumbule ukuthi isidlo esiyimpoqo kufanele siqukethe ama-150-200 amagremu wamaprotheni. Ukuhluka kokudla kuncike esikhathini sokudla. Umbuso okhethekile ungabalwa izinsuku ezi-7, 10, 14 nezingama-30.
Imenyu yezinsuku eziyi-7
Ukunquma ukuthi ukudla kwamaprotheni kulungile yini kuwe, siphakamisa ukuthi uzame imenyu yokudla isonto lokuqala. Kule nketho yemenyu izinsuku eziyi-7, ungenza ukuhlela kwakho ngokuya ngokuncamelayo noma ngokubekezelela komzimba imikhiqizo ethile.
| Usuku 1 | Ukudla kwasekuseni | i-cottage shizi enamafutha aphansi, itiye / ikhofi ngaphandle koshukela |
| Isidlo | 1 i-apula | |
| Isidlo sakusihlwa | inyama yenkomo nemifino | |
| Isidlo | ingilazi ye-kefir noma i-yogurt engenazo izithasiselo | |
| Isidlo sakusihlwa | isobho semifino | |
Usuku 2 | Ukudla kwasekuseni | oatmeal ngokufaka izithelo ezomisiwe, itiye noma ikhofi ngaphandle koshukela |
| Isidlo | 1 iwolintshi | |
| Isidlo sakusihlwa | inkukhu umhluzi ngemifino | |
| Isidlo | ushizi osikiwe ngaphandle kwezithasiselo | |
| Isidlo sakusihlwa | inhlanzi ebhakwe ngamakhambi nezinongo | |
Usuku 3 | Ukudla kwasekuseni | i-omelet enamaqanda amhlophe amaningana, itiye noma ikhofi ngaphandle koshukela |
| Isidlo | idlanzana lamajikijolo noma isithelo esisodwa | |
| Isidlo sakusihlwa | isobho nge-broccoli ne-chicken fillet | |
| Isidlo | ingilazi ye-kefir | |
| Isidlo sakusihlwa | inhlanzi nemifino ebilisiwe | |
Usuku 4 | Ukudla kwasekuseni | i-cottage shizi enamafutha aphansi, itiye / ikhofi |
| Isidlo | ingilazi eyodwa yejusi esanda kufinywa | |
| Isidlo sakusihlwa | inhlanzi eshubile nelayisi, amagremu ayi-100 esaladi yemifino | |
| Isidlo | idlanzana lamantongomane | |
| Isidlo sakusihlwa | umhluzi wemifino | |
Usuku 5 | Ukudla kwasekuseni | amaqanda amabili abiliswe kanzima nocezu lwesinkwa esiphelele, itiye noma ikhofi ngaphandle koshukela |
| Isidlo | I-apula eli-1 elibhakiwe | |
| Isidlo sakusihlwa | 200 g isitshulu senkomo nobhontshisi | |
| Isidlo | ingilazi ye-kefir noma i-yogurt ngaphandle kwezithasiselo | |
| Isidlo sakusihlwa | izinhlanzi ezibhakiwe nesaladi yemifino | |
Usuku 6 | Ukudla kwasekuseni | Ama-cheesecake ama-2, itiye noma ikhofi ngaphandle koshukela |
| Isidlo | lonke i-orange noma uhhafu wamagilebhisi | |
| Isidlo sakusihlwa | 200 g vinaigrette, inyama ebilisiwe | |
| Isidlo | amaqanda amabili abilisiwe | |
| Isidlo sakusihlwa | inkuku yensimbi eshubile nesaladi | |
Usuku 7 | Ukudla kwasekuseni | inhlanzi eshubile enokuhlobisa i-asparagus, itiye / ikhofi ngaphandle koshukela |
| Isidlo | i-apula | |
| Isidlo sakusihlwa | i-veal ebhodweni elinemifino | |
| Isidlo | i-cottage shizi engenashukela | |
| Isidlo sakusihlwa | isobho le-meatball |
Lena imenyu eyisampula yesonto elinokudla kwamaprotheni. Yilungise ngokususelwa kokuthandayo. Kulula ukuthola izindlela eziningi ezahlukahlukene kwi-Intanethi. Ngalokhu kudla, kungenzeka ukuthi ulahlekelwe ngamakhilogremu ama-5-7 ngesonto.
Imenyu yezinsuku eziyi-10
Imiphumela esheshayo yokwehlisa isisindo iqinisekiswa ngokudla okunzima kwe-mono-protein - uvunyelwe ukuthi udle uhlobo olulodwa kuphela lokudla ngosuku ngaphandle kokufaka uwoyela nezinongo. Qiniseka ukuthi uphuza cishe amalitha amabili amanzi nsuku zonke. Ikhofi alivumelekile. Ngalokhu kudla, kungenzeka ukuthi ulahlekelwe yi-10 kg ngezinsuku eziyi-10.
Ukudla okulinganiselwe kweprotheni mono-diet:
| Usuku 1 - iqanda | Amaqanda abilisiwe kuphela avunyelwe ngalolu suku. |
| Usuku 2 - inhlanzi | Inhlanzi ebilisiwe noma ebilisiwe yisidlo esikhulu. |
| Usuku 3 - i-curd | I-cottage shizi enamafutha aphansi, ivolumu enconyiwe ifinyelela ku-1 kg. |
| Usuku 4 - inkukhu | I-fillet yenkukhu ebilisiwe noma ebhakwe engenasikhumba. |
| Usuku 5 - amazambane | Amazambane kuphela afake umfaniswano avunyelwe ukusetshenziswa. |
| Usuku 6 - inyama yenkomo | Inyama yenkomo ebilisiwe noma inyama yenkonyana yikudla kwalolu suku. |
| Usuku 7 - imifino | Imifino eluhlaza, ebilisiwe, eshubile konke ukudla kwansuku zonke. Amazambane kuphela anqatshelwe. |
| Usuku 8 - izithelo | Kuyinto efiselekayo ukukhetha izintandokazi ezinambitheka omuncu. Ubhanana namagilebhisi akuvunyelwe. |
| Usuku 9 - kefir | Ama-kefir anamafutha amancane noma aphansi azoba isidlo. |
| Usuku lwe-10 - rose hips | Lolu suku lungolweziphuzo, okungenani udinga ukuphuza ilitha lomhluzi we-rosehip. |
Ngemuva kokudla okunjalo, umphumela uzoba sobala. Kepha ama-mono-diet ajwayelekile angalimaza, ikakhulukazi uhlelo lokugaya ukudla. Kwakungukuhluka okuhle kakhulu kokudla kwamaprotheni. Ezinsukwini eziyishumi ezifanayo, ungadla ukudla okufana nokwehlisa isisindo masonto onke.
Imenyu yezinsuku eziyi-14
| Usuku 1 | Ukudla kwasekuseni | i-cottage shizi enamafutha aphansi, itiye eliluhlaza |
| Isidlo | i-aphula elilodwa | |
| Isidlo sakusihlwa | unogwaja oboshwe ngamaphizi abilisiwe noma ubhontshisi we-asparagus | |
| Isidlo | ingilazi ye-kefir | |
| Isidlo sakusihlwa | inhlanzi ebhakiwe notamatisi isaladi nesaladi nejusi kalamula | |
| Usuku 2 | Ukudla kwasekuseni | i-oatmeal enezithelo, itiye / ikhofi ngaphandle koshukela |
| Isidlo | uhhafu noma i-grapefruit ephelele | |
| Isidlo sakusihlwa | inyama yenkomo ebhodweni elinemifino | |
| Isidlo | ingilazi yobisi | |
| Isidlo sakusihlwa | izinhlanzi zasolwandle ezibilisiwe, irayisi elibilisiwe lasendle (elinsundu) | |
| Usuku 3 | Ukudla kwasekuseni | Amaqanda abilisiwe ama-2, izingcezu ezi-2 zesinkwa sokudla okusanhlamvu, itiye elingenalutho |
| Isidlo | idlanzana lezithelo ezomisiwe | |
| Isidlo sakusihlwa | isobho semifino nama-meatballs | |
| Isidlo | ingilazi yeyogathi | |
| Isidlo sakusihlwa | ubhaka wenkukhu obhakiwe nemifino | |
| Usuku 4 | Ukudla kwasekuseni | ingilazi ye-kefir nezinkwa ezi-2 eziphelele zokusanhlamvu noma amabhisikidi okudla |
| Isidlo | i-apula elibhakiwe | |
| Isidlo sakusihlwa | isaladi netamatisi nopelepele esilula | |
| Isidlo | idlanzana lamantongomane | |
| Isidlo sakusihlwa | i-cocktail yasolwandle enezimila zasolwandle | |
| Usuku 5 | Ukudla kwasekuseni | i-cottage shizi enamafutha aphansi enezithelo ezomisiwe, itiye eliluhlaza ngaphandle koshukela |
| Isidlo | iwolintshi lonke | |
| Isidlo sakusihlwa | ufishi oyisitshulu notamatisi ngejusi kalamula | |
| Isidlo | ingilazi ye-kefir | |
| Isidlo sakusihlwa | ama-cutlets enkukhu ashubile nesaladi | |
| Usuku 6 | Ukudla kwasekuseni | Amaqanda abilisiwe ama-2, isaladi yemifino netiye / ikhofi elingenashukela |
| Isidlo | i-aphula elilodwa | |
| Isidlo sakusihlwa | inyama yenkomo eyisitshulu neklabishi | |
| Isidlo | ingilazi yobisi olunamafutha amancane | |
| Isidlo sakusihlwa | ubhontshisi obilisiwe ngesaladi yemifino, i-kefir | |
| Usuku 7 | Ukudla kwasekuseni | iphalishi lobisi |
| Isidlo | ama-cracker ambalwa netiye | |
| Isidlo sakusihlwa | isitshulu senkukhu esinezitamatisi nopelepele | |
| Isidlo | ingilazi ye-kefir | |
| Isidlo sakusihlwa | izinhlanzi ezisemathinini kanye nesaladi likhukhamba, upelepele nolethisi | |
| Usuku 8 | Ukudla kwasekuseni | amakhekhe khekhe amaningi abhakiwe netiye ngaphandle koshukela |
| Isidlo | izithelo ezintsha noma ijusi lamajikijolo | |
| Isidlo sakusihlwa | inyama yenkomo ebilisiwe ne-sauerkraut | |
| Isidlo | i-yogurt elula | |
| Isidlo sakusihlwa | isaladi lamaqanda abilisiwe nemifino, kefir | |
| Usuku 9 | Ukudla kwasekuseni | inhlanzi yasolwandle ebhakwe nge-asparagus, itiye noma ikhofi ngaphandle koshukela |
| Isidlo | noma iliphi iwolintshi | |
| Isidlo sakusihlwa | i-veal enophizi obilisiwe | |
| Isidlo | cottage shizi ngamantongomane | |
| Isidlo sakusihlwa | i-vinaigrette nama-meatballs | |
| Usuku lwe-10 | Ukudla kwasekuseni | oatmeal, itiye / ikhofi ngaphandle koshukela |
| Isidlo | i-apula | |
| Isidlo sakusihlwa | izinkukhu amasoseji, isaladi ngeklabishi kanye ikhukhamba nejusi kalamula | |
| Isidlo | ingilazi ye-kefir | |
| Isidlo sakusihlwa | isobho semifino ne-broccoli | |
| Usuku lwe-11 | Ukudla kwasekuseni | izithelo isaladi, itiye eliluhlaza |
| Isidlo | idlanzana lamantongomane | |
| Isidlo sakusihlwa | inyama yenkomo, i-vinaigrette | |
| Isidlo | i-curd soufflé | |
| Isidlo sakusihlwa | inhlanzi ebhakwa nezinongo, imifino ebilisiwe | |
| Usuku lwe-12 | Ukudla kwasekuseni | amaqanda abilisiwe, okusanhlamvu okuphelele, itiye |
| Isidlo | imifino entsha | |
| Isidlo sakusihlwa | isobho semifino nesifuba senkukhu | |
| Isidlo | i-cottage shizi enamafutha aphansi | |
| Isidlo sakusihlwa | unogwaja oyisitshulu nemifino | |
| Usuku lwe-13 | Ukudla kwasekuseni | ingilazi yobisi namakhukhi okudla |
| Isidlo | isinkwa esinqwabelene | |
| Isidlo sakusihlwa | inkukhu ebilisiwe ngelayisi, isaladi yemifino | |
| Isidlo | ingilazi ye-yogurt elula | |
| Isidlo sakusihlwa | inhlanzi isobho, utamatisi isaladi | |
| Usuku 14 | Ukudla kwasekuseni | i-cottage shizi enezithelo, itiye noma ikhofi ngaphandle koshukela |
| Isidlo | idlanzana lamajikijolo amasha noma ancibilikisiwe | |
| Isidlo sakusihlwa | inyama yenkomo nobhontshisi | |
| Isidlo | ingilazi ye-kefir | |
| Isidlo sakusihlwa | i-cocktail yasolwandle enesaladi yemifino |
Ngemuva kokuchitha amasonto amabili ekudleni kwamaprotheni, kungenzeka futhi ukuthi wehlise kuze kufike ku-10 kg. Kepha ngokungafani nohlelo lwezinsuku eziyi-10, isisindo sihamba ngokushelelayo nangemodi evikela umzimba.
Imenyu yanyanga zonke
Abantu abaqine kakhulu bangakhetha uhlelo lwezinsuku ezingama-30 lokwehlisa isisindo. Isimiso siyafana, kepha amandla amakhulu kakhulu ayadingeka. Kuyiqiniso, konke kukhishwa yimiphumela emihle. Abanye abantu bayakwazi ukwehlisa kuze kube ngama-20 kg ngesikhathi esifushane kangaka.
