Izithelo Ukudla ukunciphisa isisindo ngaphandle kokulamba
-Delile
- Imenyu yezinsuku ezintathu yokunciphisa isisindo
- Ongakudla ekudleni kwezithelo
- Okungafanele kudliwe ekudleni kwezithelo
Ukudla kwezithelo kuthembisa ukwehlisa isisindo ngokushesha, phakathi kuka-4 no-9 kg ezinsukwini ezi-3, kusetshenziswa izithelo nemifino okungcono okuluhlaza ekudleni. Iphinde ithande inqubo yokukhipha ubuthi emzimbeni eqhubeka nokusheshisa ukuncipha.
Ngokusho kombhali walokhu kudla, uJay Robb, okufanele wenziwe izinsuku ezi-3 kuphela zilandelana, okuwukuphela kwento enconyiwe yokuzivocavoca umzimba imizuzu engama-20 yokuhamba okulula ngosuku, futhi akufanele uphuze ikhofi noma itiye elimnyama ku lezo zinsuku, amanzi nje, cishe izingilazi eziyi-12 ngosuku ezingaba ulamula.
Kodwa-ke, ukuze lokhu kudla kukhuphule ukushisa kwamafutha futhi kubangele ukunciphisa umzimba ngokushesha, kubalulekile ukuthi udle ukudla okunothe ngamaprotheni afana nobisi lwe-soy, isifuba senkukhu eyosiwe, ushizi omhlophe, iqanda elibilisiwe, noma amaprotheni ayimpuphu okukufaka esobho noma isibonelo, amajusi. Futhi yingakho lokhu kudla kwaziwa nangokuthi isithelo kanye ne-protein diate.
Ukudla kuvinjelwe ekudleni
Ukudla Okufanele Kukugwebe EsidlweniNgaphezu kwalokho, elinye iphuzu eliyisisekelo lokudla kwezithelo okufanele lisebenze ukuthi imifino ingokwemvelo noma ingokwemvelo, ayinayo imishanguzo yokubulala izinambuzane ukuze isize ngempela ukuqeda ubuthi obunqwabelene futhi ichithe umzimba emzimbeni futhi ngaphezu kokulahlekelwa isisindo ibuye ithuthukise isikhumba, ukujikeleza kwegazi nokusebenza kwamathumbu.
Imenyu yezinsuku ezintathu yokunciphisa isisindo
| Usuku 1 | Usuku 3 | Usuku 3 | |
| Ukudla kwasekuseni | 1/2 papaya 1 inkomishi yobisi lwe-soy | 1 iqanda elibilisiwe Isitsha esingu-1 sesaladi lesithelo | I-Melon Smoothie, iqabunga eli-1 lakudala, ilamula eli-1 nengilazi e-1 yobisi lwe-oat |
| Ukuhlanganiswa | 1 ingilazi yobisi lwe-alimondi olushayiwe ngobhanana nesitrobheli | Ubhanana o-1 ocubuziwe one-oats nesinamoni | Uphayinaphu smoothie 50 ml wobisi lukakhukhunathi, 1/2 uphayinaphu. (Stevia ukumnandi) |
| Isidlo sasemini | Iqanda elibilisiwe ngoqathe ogayiwe, ulethisi no-anyanisi | Inhlanzi eshubile ene-broccoli no-1 utamatisi othosiwe one-pesto sauce | ulethisi isaladi notamatisi nekhukhamba kanye ne-tuna ekheniwe egcinwe emanzini. |
| Isidlo sasemini | I-oat pancake (iqanda, i-oats, ubisi lwe-soy, ufulawa welayisi) | IGuacamole, enezinti zesanqante (ukwatapheya ochotshoziwe notamatisi no-anyanisi) nesilimo esidliwayo esinamagatsha anamanzi | Ukhilimu wePapaya onembewu ye-chia |
| Isidlo sakusihlwa | Utamatisi isaladi nge-basil kanye nebele lezinkukhu elosiwe | Isipinashi kanye ne-beet ne-apula isaladi ngekhasi | I-pancake yeZucchini (i-100 g kafulawa wefilakisi, ama-zucchinis amabili agayiwe namanzi anosawoti namakhambi anamakha) i-steak encane eyosiwe |
Izimpelasonto nezikhathi zeholide kufanele kube yizikhathi ezinhle kakhulu zokuhambisa kulolu hlobo lokuvinjelwa kokudla.
Ongakudla ekudleni kwezithelo
Ukudla kwezithelo kunikeza cishe ama-900 -1,000 kilojoule ngosuku, cishe ngama-100-125 amagremu wamaprotheni ngosuku lokuqala kanye nama-gramu angama-50 wamaprotheni ezinsukwini ezimbili ezilandelayo futhi ungadla:
- Izithelo ezintsha;
- Imifino ngokukhethekile iluhlaza;
- Imithombo yamaprotheni anciphile njengenyama yenkukhu, i-tofu ne-hake ngokwesibonelo.
Okungafanele kudliwe ekudleni kwezithelo
Ngaphezu kokudla okusohlwini, umuntu akufanele asebenzise izithasiselo zokudla ngenkathi edla izithelo.
- Ikhafeyini;
- Ikhofi;
- Itiye elimnyama;
- Iziphuzo ezidakayo;
- Iziphuzo ezithambile ezibandakanya ukukhanya.
Ngokusho kwe-American Jay Robb, okwenza lo mbuso osheshayo wokwehlisa isisindo uhluke kwamanye, ukuthi kubandakanya amaprotheni anciphile ukonga izicubu zomzimba nokusiza ukushisa amanoni ngenkathi udla izithelo eziningi ezihlinzeka ngamanzi amaningi, i-fiber kanye namavithamini ukuthi umzimba udinga.
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