Ukutya iziqhamo ukunciphisa umzimba ngokukhawuleza ngaphandle kwendlala
Umxholo
- Iintsuku ezi-3 zokulahleka kwesisindo kwimenyu
- Yintoni oza kuyitya kukutya kweziqhamo
- Yintoni ongayityi ekutyeni kweziqhamo
Ukutya okutya iziqhamo kuthembisa ukunciphisa umzimba ngokukhawuleza, phakathi kwe-4 kunye ne-9 kg kwiintsuku ezi-3, kusetyenziswa iziqhamo kunye nemifuno ngokukhethekileyo iluhlaza ekutyeni. Ikwaxhasa inkqubo yokuchithwa kwetyhefu eqhubela phambili ukunciphisa umzimba.
Ngokwombhali wale ndlela yokutya, uJay Robb, ekufuneka yenziwe kuphela iintsuku ezi-3 zilandelelana, ekuphela kwento ekhuthazwayo yokwenza umthambo yimizuzu engama-20 yokuhamba ukukhanya ngemini, kwaye akufuneki usele ikofu okanye iti emnyama ngezo ntsuku, amanzi nje, malunga neeglasi ezili-12 ngosuku ezinokuba nemon.
Nangona kunjalo, ukuze oku kutya kukonyuse ukutshiswa kwamanqatha kwaye kubangele ukwehla komzimba ngokukhawuleza, kubalulekile ukuba utye ukutya okutyebileyo kwiprotheyini enje ngobisi lwe-soy, ibele lenkukhu eqhotsiweyo, itshizi emhlophe, iqanda elibilisiweyo, okanye iprotein eyimpuphu yokufaka kwisuphu iijusi, umzekelo. Kungenxa yeso sizathu le ndlela yokutya ikwabizwa ngokuba sisiqhamo kunye ne-protein diate.
Ukutya kuthintelwe ekudleni
Ukutya okuThintelweyo kukutyaUkongeza, enye into ebalulekileyo ekutyeni iziqhamo ukuba isebenze kukuba imifuno iyindalo okanye ayiphilayo, ayinawo amayeza okubulala izitshabalalisi ukuze incede ekupheliseni ityhefu eqokelelweyo kwaye ikhuphe nomzimba kwaye ukongeza ekunciphiseni ubunzima ikwaphucula ulusu, ukujikeleza kwegazi. kunye nokusebenza kwamathumbu.
Iintsuku ezi-3 zokulahleka kwesisindo kwimenyu
| Usuku 1 | Usuku 3 | Usuku 3 | |
| Isidlo sakusasa | I-1/2 papaya 1 indebe yobisi lwe-soy | 1 iqanda elibilisiweyo 1 isitya sesaladi yeziqhamo | I-Melon smoothie, 1 igqabi le-kale, 1 ilamuni kunye neglasi enye yobisi lwe-oat |
| Ungqinelwano | 1 iglasi yobisi lweamangile olubethiweyo kunye nebhanana kunye nequnube | Ibhanana e-1 ecoliweyo ene-oats nesinamon | Iinanapple smoothie 50 ml yobisi lwekhokhonathi, 1/2 ipayina. (UStevia ukumnandi) |
| Isidlo sasemini | Iqanda elibilisiweyo kunye nomnqathe ogalelwe i-lettuce kunye netswele | Intlanzi etshisiweyo kunye ne-broccoli kunye ne-1 yetumato eyosiweyo ene-pesto sauce | isaladi yeletisi kunye netumato kunye nekhukhamba kunye netyhuna enkonkxiweyo egcinwe emanzini. |
| Isidlo sasemini | I-oat pancake (iqanda, i-oats, ubisi lwe-soy, umgubo welayisi) | IGuacamole, eneentonga zomnqathe (iavokhado etyumkileyo kunye netumato kunye netswele) kunye neseleri | I-papaya cream kunye nembewu ye-chia |
| Isidlo sangokuhlwa | Isaladi yetomato kunye nebheyizile kunye nebele lenkukhu eyosiweyo | Isipinatshi kunye ne-beet kunye ne-apple saladi enamaxolo | I-pancake yeZucchini (i-100 g yomgubo we-flaxseed, 2 zucchinis ezigayiweyo kunye namanzi anetyuwa kunye namayeza anencasa) i-steak encinci eyosiweyo |
Impelaveki kunye neeholide kufuneka ibe lelona xesha lilungileyo lokungenisa kolu thintelo lokutya.
Yintoni oza kuyitya kukutya kweziqhamo
Ukutya iziqhamo kubonelela malunga ne-900 -1,000 yeekhalori ngosuku, malunga ne-100-125 yeeprotheyini ngosuku lokuqala kunye ne-50 yeeprotheyini kwezi ntsuku zimbini zilandelayo kwaye ungatya:
- Isiqhamo esitsha;
- Imifuno ngokukhethekileyo iluhlaza;
- Imithombo yeprotein eyonda njengenyama yenkukhu, tofu kunye ne-hake umzekelo.
Yintoni ongayityi ekutyeni kweziqhamo
Ukongeza kukutya okuluhlu, umntu akufuneki atye izongezo zokutya ngelixa esitya iziqhamo.
- Ikhafeyini;
- Kofu;
- Iti emnyama;
- Iziselo ezinxilisayo;
- Iziselo ezihlwahlwazayo kubandakanya ukukhanya.
Ngokuka-American Jay Robb, yintoni eyenza le nkqubo yokulahleka kwesisindo ikhawuleze yahluke kwezinye, kukuba ibandakanya iprotheyini egobileyo yokugcina izihlunu zomzimba kunye nokunceda ukutshisa amanqatha ngelixa usitya iziqhamo ezininzi ezibonelela ngamanzi amaninzi, ifayibha kunye neevithamini ukuba umzimba kufuneka.
Idumile Kwi-Portal
I-Olanzapine (iZyprexa)
