Ukudla kweBarry Sears Zone kungenye yezinhlobo zokudla ezithandwa kakhulu eCrossFit.
Isizinda esifushane. Ngo-1996, kwashicilelwa incwadi ethi "Enter the Health Zone" ngusomnotho onegunya noDkt. Ukushicilelwa kubangele ukuqhuma kwezibuyekezo ze-rave. Incwadi kaSears ayiyona nje izincomo eziphelele zokudla okunomsoco, kepha futhi nemigomo emisha yendlela yokuphila enempilo nenempilo. Abafundi bayakhuthazwa ukuthi babuyekeze imibono yabo ngokusetshenziswa kokudla bese bashintshela ekudleni kwendawo.
Iyini incazelo yayo esebenzayo nokuthi ungayilandela kanjani ngokufanele, uzofunda endabeni yethu.
UBarry Sears ukholelwa ukuthi inkinga yomhlaba wonke yesisindo eseqile esintwini yavela kanye nensalela yokudla (okungukuthi, okweqile). Abantu badla ama-carbohydrate amaningi, abadli amaprotheni, futhi bayawaxwaya kakhulu amafutha.
Cishe konke ukudla kwendabuko kususelwa ekukhawulweni okuqinile kokudla ikhalori ngokusika amafutha, futhi izazi zokudla okunomsoco zivame ukubukela phansi indima yama-carbohydrate ekubekeni kwamakhilogremu athe xaxa.
Ingqikithi yokudla kwendawo
Ingqikithi yokudla kwendawo ukuguqula ngokuphelele indlela yokondleka futhi ichaze kabusha indima yazo zonke izakhamzimba ngokombono wenzuzo noma ukulimaza umzimba.
Ukudla kwendawo kaDkt. Barry Sears kuhloswe hhayi kuphela ekushiseni amafutha ngempumelelo nasekuhlanzeni umzimba, kepha futhi nasenhlalakahleni enethezekile. Ukunamathela ekudleni okunjalo, umuntu akazizwa elambile noma ngabe ukudla okuncane kwansuku zonke kudla ikhalori elingakanani.
Umgomo oyinhloko wokudla kwe-zonal ukwakhiwa kokudla komuntu kwansuku zonke ngohlelo lokwehlukanisa amaprotheni, amafutha nama-carbohydrate ngesilinganiso: 30/30/40, ngokulandelana.
Ngokomgomo wokudla kwe-zonal, yonke imikhiqizo ihlukaniswe, ngokuya ngenani lamandla ayo, yaba ngamabhulokhi wamaprotheni, amafutha kanye ne-carbohydrate. Ukudla okujwayelekile kwansuku zonke akudluli kuma-calories ayi-1500-1700, okuholela ekulahlekelweni kwama-gram angama-500-600 wamafutha amaningi ngesonto.
I-CrossFitters ivame ukukhetha lolu hlobo lokudla. Abasubathi bakholelwa ukuthi isilinganiso esifanele samaprotheni, amafutha kanye nama-carbohydrate ekudleni kwendawo kukhulisa ukusebenza kahle koqeqesho futhi kugcina umzimba usesimweni esihle.
Kunzima ukungavumelani nalo mbono, ngoba uma kuqhathaniswa nokunye ukudla okudumile phakathi kweCrossFitters - indlela yokudla kwepaleo, lapho ukusetshenziswa kwama-carbohydrate kungafakwanga nhlobo, ukudla kwe-zonal kukuvumela ukuthi usebenzise ama-carbohydrate anempilo ngenani elifanele lomzimba, kepha ungeqi ku-40% wokudla kwansuku zonke.
Uma ucabanga ukuthi ukuqeqeshwa kweCrossFit kunamandla kakhulu, futhi umzimba womuntu udonsa amandla namandla emithonjeni ye-carbohydrate, izinzuzo zokudla kwendawo ziyabonakala.
Indlela yokudla yesenzo
Umqondo kaBarry Sears uvumela umuntu ukuthi ahlole imikhiqizo yokudla hhayi kuphela ngokuhlukaniswa kwawo abe amaprotheni, amafutha kanye ne-carbohydrate, kepha futhi maqondana nokuvela kwempendulo yamahomoni omzimba ekusetshenzisweni komkhiqizo othile.
Kungukuqala kochungechunge lokuthinta kwamahomoni ngemuva kokudla okugcina kunqume ukuthi angakanani amafutha agcinwa emzimbeni. Uma sikhuluma ngokushiswa kwamafutha, khona-ke ukulawula ukusabela kwamahomoni kuyindlela eyiqiniso yokuphumelela ekwehliseni isisindo.
Chain of ukusabela hormone
Umgomo weZone Diet ukuphulukisa umzimba wonke ngezimpendulo ezilawulwayo zehomoni ekudleni okudliwayo.
Indlela yokwenza kokudla kwendawo ifana nalena elandelayo: isakhi ngasinye, ukungena emzimbeni womuntu, kubangela uchungechunge lokuphendula kwamahomoni ngokukhishwa kwamahomoni kanye nama-superhormones (eicosanoids), okuthinta ngokuhlukile hhayi kuphela izinqubo zokushisa amafutha, kepha futhi nempilo yomuntu ngokujwayelekile.
Ukulinganisa ukusabela komzimba
Kukhona amaqembu amabili eicosanoids. Bahlukaniswe ngokujwayelekile kube "kubi" futhi "kuhle". Isici, kunjalo, sihlobene futhi sidingeka kuphela ukuchaza umqondo.
Isibonelo, ngama-eicosanoid “amabi” acasula iplatelet clotting reaction, futhi "amahle" ayawavimba. Kepha uma umuntu esika umunwe, ama-eicosanoid "amabi" abangela ukusabela kokuqina kwegazi ngokushesha, ngaphandle kwalokho isisulu sivele siphume igazi.
Ngakolunye uhlangothi, ukuqaqanjelwa kwegazi okubangelwa ukweqisa kwama- eicosanoid “amabi” kungadala isifo senhliziyo.
Isiphetho: ibhalansi elungile kuphela yakho konke ukusabela kwama-hormone nezinto emzimbeni kuqinisekisa impilo enhle nokuvikeleka okuhle. Kuyisenzo sokulinganisela ngokuphathwa kwezimpendulo zehomoni emzimbeni okunikezwa nguDkt Barry Sears's Zone Diet.
Imithetho yokudla okunomsoco ekudleni kwendawo
Imithetho eyisisekelo yokudla ngokusho kukaBarry Sears:
- Thola imfuneko ngqo yamaprotheni omzimba wakho futhi ungalokothi wephule le nkomba. Ungadli ngokweqile noma wehlise amaprotheni.
- Qiniseka ukuthi ubheka isilinganiso samaprotheni kuma-carbohydrate block: 1: 1.
- Ungavumeli amakhefu phakathi kokudla ngaphezu kwamahora angu-4-5.
- Phula izidingo zakho zansuku zonke zomsoco ekudleni okungu-5: ukudla okuyinhloko oku-3 nokudla okulula okungu-2.
- Amafutha amahle kakhulu ngawamafutha angagculisiwe.
- Ungadluli okuqukethwe ikhalori ekudleni kwakho okuyisisekelo kanye nokudla okulula. (Amakholori angama-500 no-100, ngokulandelana).
- Uma ubambe iqhaza elibonakalayo ku-CrossFit futhi izidingo zakho zamaprotheni ziyanda, ngakho-ke kungcono ukwandisa inani lokudla, kunokuphaka usayizi.
- Amaprotheni atholakala ngokudla okunamafutha amancane.
- Ama-carbohydrate kufanele abe nenkomba ephansi ye-glycemic.
- Phuza okungenani ama-250 ml wamanzi ngesidlo ngasinye.
- Ungaphuzi ikhofi noma iziphuzo ezine-caffeine.
- Uma wephula owodwa wale mithetho engenhla, zama ukugcina ukudla kwakho okulandelayo kusondele ngangokunokwenzeka kwizinga lokudla kwendawo.
Imikhiqizo Okufakiwe
Ukusetshenziswa kokudla okuvela ohlwini "olufunwayo" kuyakhuthazwa.
Lokhu kufaka phakathi:
- imikhiqizo yamaprotheni yemvelaphi yezilwane nemifino;
- ama-carbohydrate ayinkimbinkimbi, ikakhulukazi avela kwimifino nezithelo;
- Amafutha angenasisekelo wemvelaphi yemifino.
Imikhiqizo engavunyelwe
Ukudla okungavunyelwe kufaka:
- ukudla kwamaprotheni okuvela ezilwaneni ngokuqukethwe okuphezulu ngokweqile kwamafutha agcwele;
- ama-carbohydrate alula: lonke ushukela nawo wonke amaswidi, isinkwa esimhlophe, imikhiqizo ye-pasta nenhlama;
- Amafutha agcwele anemvelaphi yezilwane.
Ubala kanjani inani lamaprotheni?
Iphuzu elibaluleke kakhulu ekunqumeni ukudla okulungile kwansuku zonke ukunquma isidingo somuntu othize wamaprotheni, ngoba inani lamaprotheni adingekayo ekushiseni amafutha ngempumelelo alilutho lomuntu ngamunye.
Okokuqala, bala iphesenti lamafutha omzimba wakho kwisisindo somzimba esiphelele. Imvamisa, ngezibalo ezinjalo, kusetshenziswa ama-calculator akhethekile aku-inthanethi, ahlelwe ngokuya ngamapharamitha afakiwe ukubala iphesenti lamafutha emzimbeni womuntu.
Okulandelayo, sinquma izinga lomsebenzi womzimba maqondana nesidingo samaprotheni. Ukwenza lokhu, sebenzisa ithebula elilandelayo.
Isilinganiso sokusebenza ngokomzimba kuzidingo zamaprotheni
| Izinga lomsebenzi womzimba | Izidingo zamaphrotheni ngamagremu ngekhilogremu (1 lb = 453.6 amagremu) isisindo semisipha "esinciphile" |
| Indlela yokuphila | 0.5 g amaprotheni |
| Umsebenzi ophansi (ukuhamba okufushane okukodwa ngosuku) | 0.6 g amaprotheni |
| Ukuvivinya umzimba ngokulingene (hamba okungenani kathathu ngesonto imizuzu engama-30) | 0.7 g amaprotheni |
| Ukuzivocavoca umzimba okuphezulu (uhamba izikhathi ezi-5 ngeviki ihora eli-1) | 0.8 g amaprotheni |
| Umsebenzi ophakeme kakhulu (uhamba okungenani ama-5 ngeviki amahora ama-2 noma ngaphezulu) | 0.9 g amaprotheni |
| Ukuqeqeshwa okunzima (amahlandla ama-5 ngeviki) | 1 g amaprotheni |
Lapho wenza izibalo ngokwethebula elingenhla, cabanga ngezici eziningi:
- Hhayi kuzo zonke izimo isisindo somuntu othize okufanele sithathwe ukubalwa. Kuyisisindo somuntu ngaphandle kwamafutha okuyisibonakaliso esibhekelwe lapho kubalwa isidingo samaprotheni.
- Izinga lomsebenzi womuntu okhuluphele lizohlala liphakeme kunezinga lomsebenzi womuntu onesisindo esijwayelekile ngempilo efanayo, ngoba ukukhuluphala ngokweqile kukodwa kulingana nokusebenza okulula komzimba amahora angama-24 ngosuku. Ngakho-ke, uma umuntu ephila impilo yokuzihlalela futhi enamaphesenti amaningi ngokweqile emafutheni omzimba (ama-30% kwabesilisa nama-40% kwabesifazane), khona-ke imfuneko yakhe yamaprotheni izoba ngamagremu angu-0.6 ngephawundi yesisindo "senetha"
Ifomula yokubala izidingo zamaprotheni ngazinye
Isisindo ngaphandle kwamafutha (isisindo "senetha") x Umsebenzi ofanayo womzimba = isidingo samaprotheni nsuku zonke
Isibonelo, uma uthatha owesifazane onesisindo esingama-75 kilograms (165 lbs) kanye nephesenti lamafutha angamaphesenti angama-30%, ngenkathi ngasikhathi sinye enezinga elilinganisiwe lomsebenzi wokuzivocavoca umzimba, ukunqunywa kwesidingo samaprotheni nsuku zonke kuzoqhubeka ngokulandelayo:
- 1 kilogram = 2.2 pounds, so 75 kg = 165 pounds. Njengoba amakhilogremu ayi-165 kungesona isisindo "senetha", sidinga ukunquma isisindo semisipha "yenetha".
- 165 amakhilogremu x 0.3 (30% amafutha omzimba) = 49.5 amakhilogremu (amafutha omzimba okweqile).
- Amakhilogremu angu-165 - amakhilogremu angu-49.5 = amakhilogremu ayi-115.5 (isisindo semisipha yenetha).
- Ukunquma isidingo samaprotheni nsuku zonke, kusala ukuphindaphinda isisindo "senetha" ngenkomba yomsebenzi womzimba: 115.5 x 0.7 = 80.85 amagremu (imfuneko yamaprotheni nsuku zonke yowesifazane onesisindo esingamakhilogremu angama-75, ubukhulu bamafutha angama-30%, nokwenza umsebenzi omaphakathi ngokomzimba).
Kuvela ukuthi amagremu angama-81 wamaprotheni yimfuneko elungile yansuku zonke yowesifazane okulesi sibonelo. Kepha ukudla leli nani lamaprotheni kufanele kusatshalaliswe ngokulinganayo usuku lonke. UDkt. Barry Sears uphakamisa ukwehlukanisa imfuneko yakho yamaprotheni yansuku zonke ibe ngamabhulokhi ahlukene, ngalinye lilingana no-7 amagremu wamaprotheni ngephawundi ngalinye.
Ngakho-ke, ngemfuneko yansuku zonke yamagremu ayi-81 wamaprotheni, kutholakala amabhulokhi angu-11 (azungeze) amaprotheni ngosuku. Lawa mabhulokhi abe esehlukaniswa aba ukudla okuyisisekelo kanye nokudla okulula. Ukudla kwasekuseni, isidlo sasemini nesidlo sakusihlwa - amabhlogo ama-3 lilinye, isidlo santambama nesitswana ngaphambi kokulala - 1 vimba ngakunye.
Imenyu yesabelo sansuku zonke ikhethwa kusetshenziswa amatafula anamabhulokhi alinganayo edayoni yendawo, enikezwe ngezansi.
Izibonelo zamabhulokhi ejwayelekile okudla
Ukwenza kube lula ukuqamba imenyu ngokwakho, izazi zokudla okunempilo zenze amabhlogo ambalwa ajwayelekile wokudla kwendawo. Ngezansi kunezibonelo ezimbalwa zamabhulokhi anjalo, okuyi-protein, i-carbohydrate namafutha.
Amabhulokhi ajwayelekile
Umkhiqizo | Ukulingana kokuqukethwe okulungile kwamaprotheni ku-1 block (cishe amagremu ayi-7 wamaprotheni) |
| Inyama: | |
| Inkukhu yebele ngaphandle kwesikhumba | 30 g |
| Ingulube ethembele | 30 g |
| Isifuba saseTurkey | 30 g |
| Iwundlu elinamafutha amancane | 30 g |
| Inyama kanogwaja | 30 g |
| Inhlanzi: | |
| I-Tuna | 30 g |
| Ikhodi | 42 g |
| Salmon, trout | 42 g |
| Imfene | 42 g |
| Amaqanda: | |
| Amaqanda abamhlophe | Izingcezu ezi-2 |
| Amaqanda ashayiwe | 1/4 indebe |
| Okwezitshalo: | |
| Ushizi weSoy (tofu) | 90 g |
| Amaphrotheni powder | 10 g |
| Imikhiqizo yobisi evutshiwe: | |
| I-cottage shizi engenamafutha | 60 g |
Amabhulokhi ajwayelekile we-carbohydrate
AmaCarbohydrate kuZone Diet nawo ahlukaniswe ngamabhulokhi. Uma ibhulokhi elilodwa lamaprotheni liqukethe amagremu ayi-7 wamaprotheni "amsulwa" ngephawundi ngalinye, khona-ke kuma-carbohydrate leli bhulokhi lingu-9 g. Inani lamabhulokhi wamaprotheni kufanele alingane ncamashi nenani lama-carbohydrate block. Isibonelo, uma inani lamabhulokhi wamaprotheni lingu-11, ama-carbohydrate nawo azoba yi-11.
Kepha maqondana nama-carbohydrate, qiniseka ukuthi ubheka uhlobo nekhwalithi yama-carbohydrate. Onke ama-carbohydrate aphansi e-glycemic alungele iZone Diet. Ama-carbohydrate ane-GI ephezulu acasula ukukhishwa kwe-insulin egazini futhi andise inani lama-eicosanoid "amabi", okwenza kube nzima noma kucishe kumise inqubo yokushisa kwamafutha. Ngaphezu kwalokho, uma usebenzisa okungenani umkhiqizo owodwa ovela eqenjini "elingavunyelwe", konke ukudla okuvumelekile nsuku zonke kwama-carbohydrate kungaphela.
Umkhiqizo | Ilingana nokuqukethwe okuphelele kwe-carbohydrate kubhulokhi elilodwa (cishe amagremu ayi-9 ama-carbs) | |
| Imifino ebilisiwe: | ||
| Ubhontshisi noma udali | 1/4 indebe | |
| I-asparagus | 1 ingilazi | |
| I-broccoli | 1 ingilazi | |
| Obhontshisi abaluhlaza okotshani | 1 ingilazi | |
| I-zucchini (i-zucchini) | 1 ingilazi | |
| Ukholifulawa | 1.5 izinkomishi | |
| Imifino eluhlaza | ||
| Utamatisi | 1 ucezu | |
| Isaladi lethisi | 1 ucezu | |
| Ipelepele eluhlaza okotshani | Izingcezu ezi-2 | |
| Iklabishi elimhlophe elihlutshiwe | 2 izingilazi | |
| Ukholifulawa noma i-broccoli | 2 izingilazi | |
| Isilimo esidliwayo esinamagatsha anamanzi | 2 izingilazi | |
| Ikhukhamba eliqoshiwe | 3 izingilazi | |
| Isipinashi | Izingilazi ezi-4 | |
| Izithelo namajikijolo: | ||
| Musk ikhabe | 1/4 ucezu | |
| Pear emaphakathi | 1/3 izingcezu | |
| Umpe omkhulu | 1/2 ucezu | |
| I-apula elimaphakathi | 1/2 ucezu | |
| I-orange emaphakathi | 1/2 ucezu | |
| Amagilebhisi aphakathi nendawo | 1/2 ucezu | |
| Iplamu emaphakathi | 1 ucezu | |
| ikiwi | 1 ucezu | |
| Isi-Mandarin | 1 ucezu | |
| IPENTSHISI | 1 ucezu | |
| Ibhilikosi | Izingcezu ezi-3 | |
| okusamathunduluka | 1/2 indebe | |
| Amajingijolo | 1/2 indebe | |
| Amagilebhisi | 1/2 indebe | |
| Uphayinaphu | 1/2 indebe | |
| ijikijolo | 1 ingilazi | |
Ama-Fat Blocks ajwayelekile
Amafutha kuZone Diet, ngokumangazayo njengoba kungazwakala, asiza ekulweni namafutha omzimba. Ngakho-ke, isabelo sabo ekudleni kufanele silingane nenani lamabhulokhi wamaprotheni ne-carbohydrate. Ngaphezu kwalokho, ibhulokhi elilodwa liqukethe cishe u-1.5 amagremu amafutha.
Umkhawulo kuphela ukuthi awukwazi ukudla amafutha ezilwane aqukethe i-arachidonic acid: inyama yenkomo noma enye inyama ebomvu, isibindi. Gwema ukukudla ngokuphelele lokho kudla, ngoba kubangela izimpendulo eziningi ezingezinhle zamahomoni emzimbeni.
Ngaphandle kwalokho, wonke amafutha avela enyameni emhlophe (ingulube, unogwaja), izinkukhu noma inhlanzi avunyelwe ukusetshenziswa. Amafutha angenamifino asetshenzisiwe asebenza ikakhulukazi ekuvuseleleni impendulo enempilo yamahomoni: uwoyela womnqumo, uwoyela we-hemp, uwoyela wefilakisi, ukwatapheya, iminqumo. Yile mikhiqizo engathathi hlangothi ngokuphelele ekukhululweni kwama-eicosanoid futhi ayithinti izinga le-insulin egazini. Ngokuhambisana nalokhu, baba neqhaza ekusetshenzisweni okusheshayo, behlisa ijubane ukugeleza kweglucose egazini, banomthelela omuhle esimweni sesikhumba, izinwele nezinzipho, futhi belapha umzimba ngaphakathi.
Umkhiqizo | Ilingana nokuqukethwe okuphelele kwamafutha kubhulokhi elilodwa (cishe u-1.5 amagremu amafutha) |
| Amafutha e-Olive | 1/3 isipuni |
| Hemp uwoyela | 1/3 isipuni |
| Uwoyela Linseed | 0.5 isipuni |
| Ibhotela lamantongomane yemvelo | 0.5 isipuni |
| Imayonnaise ejwayelekile | 0.5 isipuni |
| Imayonnaise enamafutha amancane | 1 ithisipuni |
| Amantongomane aseMacadamia | 1 ucezu |
| Iminqumo | Izingcezu ezi-3 |
Ngaphezu kwalokho, u-olive, i-hemp, i-peanut kanye nama-flaxseed amafutha acebile emafutheni we-monounsaturated futhi awusizo olukhulu emzimbeni womuntu.
Khumbula ukuthi ukudla kungumuthi onamandla kakhulu kuzo zonke izifo. Ikhono lokulawula ukusabela kwamahomoni emzimbeni wakho kuyisihluthulelo sokulahlekelwa kuphela kwesisindo nempilo enhle.
Uhlelo lokudla
Manje njengoba usuyazi ukuthi yini i-Zone Diet nokuthi yikuphi ukudla okuvumelekile, sekuyisikhathi sokufunda ukuhlela ukudla kwakho. Kuyadingeka ukuthi ucabange ngemenyu yesikhathi eside ukuze ngesikhathi esifanele yonke imikhiqizo edingekayo ibe seqandisini lakho.
Ngezansi kohlelo lwansuku zonke lwesampula lowesifazane ohleli phansi (amabhlogo ayi-11) enesikhathi nenani lamabhulokhi:
6.00 | 9.00 | 13.00 | 16.00 | 19.00 |
| ibhulakufesi | isidlo | isidlo sakusihlwa | isidlo | isidlo sakusihlwa |
| Amabhulokhi ama-3 | Ibhlokhi eli-1 | Amabhulokhi ama-3 | Ibhlokhi eli-1 | Amabhulokhi ama-3 |
Uma ungavuki ekuseni kangaka noma ungakwazi ukuziphoqa ukuba udle ngo-6 ekuseni, shintsha uhlelo lwakho ngokushintsha ibhulakufesi liye ku-9 ekuseni bese wengeza okulula ukudla ngemuva kokudla, ngaphambi nje kokulala.
Izinzuzo nokulimala kokudla kwendawo
Izinzuzo zeZone Diet yomuntu ojwayelekile noma umgijimi weCrossFit zicacile. Ukulawula ngokugcwele ukusabela kwamahomoni emzimbeni akuholeli kuphela ekwehleni okuphikelelayo kwamakhilogremu ngokweqile ngenxa yokwehla kwamafutha angaphansi, kepha futhi kuqinisa impilo nokuzivikela komzimba.
Kodwa-ke, ngazo zonke izinzuzo zokudla kwendawo, kunokuphikisana. Ngenxa yokuqukethwe okuphezulu kwamaprotheni ekudleni, indlela yokudla ayilungele abantu abahlushwa izinso noma ezinye izinkinga zezinso nohlelo lokukhipha.
Ukondla ngokweqile akukhuthazwa abantu abanesifo sikashukela, abantu abanezifo zomgudu wamathumbu, inhliziyo nemithambo yegazi.
Imenyu yokudla yesonto
Le menyu iyalinganiselwa futhi iyalinganiselwa: shintsha ukudla ngokuya komzimba wakho ngamunye nezinga lomsebenzi wakho.
| UMsombuluko | |
| Ukudla kwasekuseni | 3-4 i-omelet ebilisiwe noma amaqanda ama-4 abilisiwe, 1 ithisipuni ushizi, ucezu olu-1 lwesinkwa sokudla okusanhlamvu kanye namagilebhisi omisiwe. |
| Isidlo sakusihlwa | Isaladi yemifino ngokufakwa kwamagremu angama-200 emfanzi nge-1 ithisipuni yemayonnaise enamafutha amancane, ishidi elincanyana lesinkwa se-pita. |
| Isidlo | 50 g we-yogurt ephansi enamafutha noma ukhilimu omuncu, amanye amantongomane noma ama-pistachio. |
| Isidlo sakusihlwa | Sika kusuka ku-150 g wenkukhu egayiwe noma i-turkey egayiwe, ngamabhontshisi acubuziwe ngokufaka utamatisi namakhambi. |
| Isineke ngaphambi kokulala | I-50 g yamafutha aphansi noma inhlanzi emhlophe, ama-raspberries ayi-100 g amasha noma ama-blueberries. |
| NgoLwesibili | |
| Ukudla kwasekuseni | Ukunikezwa kwe-oatmeal emanzini ngama-almond flakes, 50 g wenkukhu. |
| Isidlo sakusihlwa | I-170 g ye-turkey noma unogwaja cutlet, iklabishi notamatisi isaladi, ucezu lukashizi onzima, uhhafu we-apula, idlanzana lamantongomane. |
| Isidlo | I-150 g yoshizi we-tofu, ubhontshisi osikiwe obuluhlaza notamatisi, upelepele wensimbi kanye namafutha emifino. |
| Isidlo sakusihlwa | I-150 g ye-chicken fillet cutlet, isaladi lamaqabunga esipinashi amasha anophizi abuluhlaza, ayoliswe ngalamula kalamula noma imayonnaise enamafutha amancane. |
| Isineke ngaphambi kokulala | 50 g we-cottage shizi, ipentshisi elilodwa. |
| NgoLwesithathu | |
| Ukudla kwasekuseni | Isaladi yezithelo ezintsha (i-apula, i-orange, ipheya) nge-yoghurt yemvelo kanye namagilebhisi omisiwe. |
| Isidlo sakusihlwa | 200 g wezinhlanzi ezinemfanzi noma ezimhlophe ezine ulethisi kusinkwa se-pita, ngokhilimu omuncu onamafutha amancane noma ukugqoka amafutha omnqumo. |
| Isidlo | 50 g we-cottage shizi no-150 g kaphayinaphu. |
| Isidlo sakusihlwa | Ihhavini elibhaka inhlanzi emhlophe eboshwe ngoshizi nemifino eluhlaza. |
| Isinongo ngaphambi kokulala | 50 amagremu enkukhu, uhhafu wenkomishi yezithelo ezomisiwe (omisiwe, amabhilikosi omisiwe), amanye amantongomane. |
| ULwesine | |
| Ukudla kwasekuseni | 50 g umqondo noma inkukhu, iyogathi enama-alimondi kanye namajikijolo amasha. |
| Isidlo sakusihlwa | I-steak engu-150 g yengulube enamakhowe, isilimo esidliwayo esinamagatsha anamanzi nesaladi yesipinashi, okunongwe ngamafutha omnqumo, i-orange eyodwa. |
| Isidlo | 50 g woshizi, uhhafu we-apula. |
| Isidlo sakusihlwa | 150 g webele lenkukhu ngesinaphi, ubhontshisi oluhlaza uhlobisa ngopelepele wensimbi notamatisi. |
| Isineke ngaphambi kokulala | 50 g weyogathi noma ukhilimu omuncu. |
| ULwesihlanu | |
| Ukudla kwasekuseni | Izingcezu ezi-2 zesinkwa se-wholegrain, esibhakwe kuhhavini noshizi neqanda, amanye amajikijolo amasha nama-alimondi. |
| Isidlo sakusihlwa | I-150 g yezinhlanzi, ukunikezwa kwemifino emisha kanye nesaladi yamakhambi, ucezu lwesinkwa se-bran. |
| Isidlo | 50 g turkey, ezinye izithelo ezomisiwe. |
| Isidlo sakusihlwa | Ama-Meatballs avela ku-200 g wenkukhu egayiwe egayiwe nengulube enanyanisi ne-ketchup, i-zucchini ebilisiwe noma ebhakwe ngamakhambi, uhhafu we-apula. |
| Isinongo ngaphambi kokulala | 50 g wenkukhu, amanye ama-walnuts namajikijolo amasha. |
| NgoMgqibelo | |
| Ukudla kwasekuseni | 150 g turkey noma unogwaja notamatisi, ucezu oluncane lwekhabe noma ikhabe. |
| Isidlo sakusihlwa | I-100 g yenyama yenkalankala noma imfanzi enoshizi, ukunikezwa kwemifino emisha kanye nesaladi yamakhambi, uhhafu wewolintshi. |
| Isidlo | 100 g we-cottage shizi, uhhafu wenkomishi yophayinaphu, amanye amantongomane. |
| Isidlo sakusihlwa | I-150 g yezinhlanzi ezimhlophe ezinoshizi nemifino, idlanzana lamajikijolo amasha. |
| Isinongo ngaphambi kokulala | 50 g wenkukhu, amanye amajikijolo namantongomane. |
| NgeSonto | |
| Ukudla kwasekuseni | Amaqanda aqhekeziwe enziwe ngabamhlophe aba-4 noma amaqanda ama-2 aphelele ane-50 g ye-ham noma ubhekeni, ucezu lwesinkwa sokudla okusanhlamvu, uhhafu wamagilebhisi. |
| Isidlo sakusihlwa | I-150 g yenkukhu eshubile enemifino, ukhilimu omuncu noma ukugqoka imayonnaise enamafutha amancane, isinkwa esingu-1 esincanyana se-pita, isobho le-plums noma umlimi unquma. |
| Isidlo | Iqanda elibilisiwe, uhhafu we-apula noma owolintshi, amanye ama-alimondi. |
| Isidlo sakusihlwa | 200 g we-trout noma i-salmon enamakhambi nensimbi yensimbi, ebhakwe kuhhavini, nososo omuncu kakhilimu nogalikhi. |
| Isineke ngaphambi kokulala | 50 g inhlamvu yenyama yenkukhu noma inhlanzi emhlophe. |
Sincoma ukuthi ubonane nodokotela wakho noma udokotela wezokudla ngaphambi kokwenza ushintsho ekudleni. Ngemuva kokushintshela ekudleni, ngeke kube yinto engafanele ukuhlolelwa ubudokotela ngokuqapha zonke izinguquko emzimbeni.
