Kubalulekile ukuba iiproteni kunye ne-carbohydrate kunye namafutha akhoyo kuzo zonke izidlo ezinkulu. Ke ngoko, kuyimfuneko ukudibanisa izitya zeprotein nge-carbohydrate.
1. Isidlo sakusasa kufuneka I-Asha + yogahur okanye nayiphi na imveliso ebilisiweyo. Kwangelo xesha, i-porridge kufuneka ibe yi-thergrain, ilunge ngakumbi emanzini okanye ubisi olungenatyala, ngaphandle kweswekile enetyiwa encinci. I-yogurt okanye imveliso yobisi ebilisiweyo kufuneka ihleleleke, yendalo. Ukuba ufuna ukutshayela isidlo sakusasa esincinci, ungongeza i-1 tsp. Ubusi okanye amajikijolo, okanye ukuba nesiqhamo.
2. Isidlo sakusasa samaqanda: I-Omelet ngemifuno + i-1 yesonka esiyingqolowa . I-Omelet ngumthombo weprotein kunye namafutha, kunye nemifuno kunye nesonka singumthombo we-carbohydrate ecothayo kunye nefibre.
3. Isidlo sakusasa: I-Cottage Cheese + i-cuer okanye iziqhamo . Kubalulekile ukuba itshizi ye-cottage yindalo, ngaphandle kweswekile, ungongeza i-Yoghurt encinci okanye ubisi kuyo ukuze iba lulwelo olungaphezulu. Kwaye unokongeza amanzi ashushu kwaye udidekile ngokukhawuleza, kuya kuba ngumoya omkhulu kwaye kulula. Khetha i-curd enamafutha asezantsi, iya kwanela kwi-5% yamafutha. Amajikijolo angongezwa entsha, iqanda okanye inqunyulwe ibe ziziqwenga zeziqhamo, kwaye unokugqobhoza i-bhiries kwi-blender kwaye ugalele i-fuese ye-fuese.
ezine. I-curd casserole ukusuka kwi-surd enamafutha angamafutha + iqanda + iapile echetyiweyo . Unokongeza iswekile kwi-casserole (i-1 dessert Spoon ye-500 g ye-Cottage Cheese) okanye ibuyisela iswekile kwi-Stevia (1-2 tbsp), ungongeza i-1 TPSP. Isitatshi. Hlanganisa yonke into ngokucokisekileyo kwaye ubhaka kwi-microwave 12-15 imizuzu. Ungasondla nge-yogart engalunganga endaweni ye-cream emuncu okanye i-10% ye-lew.
Ntlanu. Isandwich yasekunene : Isiqwengana sengqolowa yonke okanye ngesonka esiyingqongileyo + isiqwenga se-cheese okanye inyama ebilisiweyo + (i-fucking + yenyama (ikhukhamba, itamatisi, imifuno, i-greens, i-letsuce yamagqabi). Kodwa ukutya isandwicher akufuneki kubonakale rhoqo kukutya kwakho. Le yinketho ye-ambulensi xa ukunqongophala kwexesha, kwaye isidlo sakusasa sinokusetyenziswa ngaphezulu kwamaxesha amabini ngeveki.