Ukudla British izinsuku 21: ukubuyekezwa, imenyu izincomo

Ukudla okunama-kilojoule amancane izinsuku 21 isiNgisi, ukubuyekezwa okuyinto ingxenye enkulu omuhle, lwakhiwe ukukhishwa okusheshayo isisindo okweqile. Ukuncipha komzimba is kuncike kule Ukudla uyahamba kancane kancane futhi 6-15 amakhilogremu lonke Yiqiniso. Okukhulu kakhulu ikhalori ukudla ebangela kusihlwa, Nokho kungakadluli 19,00. Kuyinto multivitamin ibalulekile. Break phakathi izifundo iyokwakhiwa hhayi ngaphansi kuka izinyanga eziyisithupha.

Ukudla British izinsuku 21: izimiso eziyisisekelo

1. Usuku lonke udinga ukuphuza okungenani isigamu ezimbili amalitha amanzi.
2. Salt kuyadingeka ukuze esikhundleni izinongo kanye namakhambi.
3. Imikhiqizo kufanele abilisiwe, wabhaka noma eyosiwe steamed.
4. Ukuphungula okunamafutha kanye nokudla okuthosiwe.
5. Popular ukudla okufanele kwenzeke ngayo kungakapheli amahora 19.
6. Ngaphambi kokulala ukuthatha isipuni extra amafutha omnqumo.
7. Ekuseni esiswini esingenalutho - ukuphuza 200 ml amanzi.

Ukudla British izinsuku 21: ukubuyekezwa, imenyu Ukudla, imiphumela

imikhiqizo agunyaziwe

Izithelo avunyelwe ikiwi, apula ne ikhasi, ulamula, ubhanana, uphayinaphu namagilebhisi. Imifino: amazambane yabo izikhumba, izaqathe, beet, bell pepper, ithanga, isilimo esidliwayo esinamagatsha anamanzi, isitshalo seqanda, ubhontshisi oluhlaza, garlic, iklabishi, anyanisi, iparsley asparagus. Ngaphezu kwalokho, kuvunyelwe ukusebenzisa amakhambi ezifana nezinongo njengoba emnyama, usinamoni, cardamom, omisiwe noma amakhambi fresh (Thyme, Mint, Basil). Cereal nawe ungadla nokunye okufana nokolweni, oatmeal kanye irayisi elinsundu. Ngenani Ukugunda ekudleni kukhona nati: hazelnuts, walnuts noma zikaphayini.

Ezinqatshelwe (engathandeki) imikhiqizo

Kulesi uhlu uthole inyama nemikhiqizo yalo, ebhikawozi kanye khekhe, abamnyama itiye, ikhofi (esikhundleni ingasetshenziswa Chicory decaffeinated), amaswidi, ushukela, usawoti, i-nicotine kanye notshwala, iziphuzo carbonated.

Ukudla British: Imenyu

Ukudla kwasekuseni kufanele ibe okunama-kilojoule angu 200-250, kungaba:

1. amaqanda ngiyocasha noma amaqanda abilisiwe, ucezu lwesinkwa kunoma iyiphi bran, ingilazi juice fresh.
2. 150 amagremu oatmeal ubisi omisiwe spoon, ingilazi juice fresh.
3. amagremu 100 okusanhlamvu kusukela lonke okusanhlamvu futhi ubisi i-apula.
4. 250 amagremu izithelo isaladi, yogurt noma yogurt inkomishi.

Phakathi kwasemini kufanele kube ubuningi 300-320 kcal, ongakhetha kuzo:

1. Amazambane amajakhethi yabo kunye, amagremu 100 of ushizi, fresh zemifino isaladi ngesipuni lamafutha, liwolintji, ipheya noma i-apula.
2. isobho imifino, ushizi, Bun kafulawa okusanhlamvu lonke, apula nokukodwa ipheya.
3. A lwesinkhwa, ubhontshisi wabhaka - 50 amagremu, 100-120 amagremu nezithelo ezintsha.
4. Omelet ne ushizi, imifino, amakhowe futhi amaqanda amabili, eyodwa apula.

ukudla Late of 500 kcal kungase kube (uyazikhethela):

1. isidlo Zezıhlabane yazo zonke imidumba nezithelo ezintsha.
2. Okuphansi amafutha ushizi noma ushizi, avalele yemifino isobho, Bun, wholegrain, amabhilikosi omisiwe.
3. Elikhulu jacket amazambane, ubhontshisi nezitini, 400 ml yogurt.

Ukudla British: Imiphumela

Ngokweyame bawuhloniphe yokudla kanye masonto onke alternation imenyu, ongayifinyelela bushelelezi "ukuhoxiswa" kusukela amakhilogremu amabili kuya kwamahlanu isisindo ngokweqile in ngesonto.

Ukudla British izinsuku 21: Izibuyekezo

Iningi Izibuyekezo lokhu ekudleni omuhle kwesisindo kancane kancane, futhi imiphumela zigcinwa isikhathi eside.

Kunezinhlobo eziningana ekudleni ngesiNgisi. Nangu omunye wabo, kuhlanganise izigaba ezintathu. Lolu khetho kuyinto sasivumela olinganiselayo, futhi usekelwe kalula ngokwanele.

Iqala ukudla ubisi-okusanhlamvu esiteji, okuyinto luthatha izinsuku ezimbili. Ukudla kwasekuseni futhi itiye ntambama akhiwe ingilazi yobisi kanye ucezu esinkwa se-rye, ukudla kwasemini kanye dinner, ingilazi yobisi. Uma kwenzeka ukungabekezelelani ubisi kungaba esikhundleni yogurt.

Ezinsukwini ezimbili ezilandelayo - esigabeni amaprotheni. Ukuze sasekuseni - ikhofi ubisi, awukho ushukela, nocezu lwesinkwa, 15 amagremu of uju. Ngezinye kwasemini - inkomishi umhluzi (inyama / inhlanzi), 150 amagremu of inyama abilisiwe, nocezu rye isinkwa futhi isipuni uphizi. Ngezinye kwasemini - inkomishi yetiye (ubisi) kanye 15 amagremu of uju. Dinner - amaqanda 2 (noma 50 amagremu zezinhlanzi, ushizi, ham noma inyama mafutha), ingilazi kefir kanye rye isinkwa locezu.

Ngemva kwezinsuku ezimbili, kumelwe wena udlulela nezithelo isigaba zemifino. Ukuze sasekuseni - amawolintshi amabili noma apula. Isidlo sasemini siqukethe yemifino isobho amapuleti (hhayi amazambane), isaladi noma nemifino sikadali futhi isiqephu esinkwa se-rye. Ntambama isidlo - izithelo (kodwa hhayi ubhanana), ukudla kwakusihlwa - 30 amagremu of uju yemvelo kanye inkomishi yetiye.

IsiZulu ezintathu isigaba sezinsuku ezingu-21 Ukudla: ukubuyekeza nezincomo

Qala ukudla kufanele kube ngokucophelela isinkwa ubisi esiteji ke ungakwazi udlulele iyiphi uphinde uphendule kubo izinsuku ezingu-20.