UNyaka oMtsha uyasondela. Kodwa ixesha lanele ukuba uqala ubomi obutsha ngoku. Ngokuchanekileyo namhlanje. Kwaye oku akufuneki ukuba yindlala, hlalani iintsuku kwiBeckwheat kwaye ucinezele i-kefir engathandwanga. Kufuneka ube uqeqeshelwa ukohlwaywa kwisondlo kwaye kukho kakhulu njengoko kufuneka.
Kwaye kuya kufuneka uqale kancinci: ukucinga imenyu yakho ubuncinci ngosuku ngaphambili. Khohlwa malunga neesandwich kunye ne-buns, ii-SODS kunye neelitha zekofu endaweni yokutya. Uhlala unesidlo sakusasa. I-Porridge, amaqanda, i-cottage cheese-ungathatha into oyithandayo. Akuyi xesha loku kwasekuseni, yenza yonke into ngokuhlwa. Ngokufanayo, lungiselela kwaye ukhahliwe - kufanele ukuba babe ziintsuku ezimbini ngosuku. Iiapile, i-tangelines, amandongomane afanelekile. Ukuba akunakwenzeka ukuba uphile ngaphandle kwesandwich, emva koko i-Baton ithathelwe indawo yesonka, isoseji-kwinyama, i-maynaise-kwiziqwenga zeavokhado okanye amagqabi e-avocace okanye amagqabi e-avocace okanye amagqabi e-avocace okanye amagqabi e-avocace okanye amagqabi e-avocace okanye amagqabi e-avocace okanye amagqabi e-avocace okanye amagqabi e-avocace okanye amagqabi e-avocace okanye amagqabi e-avocace okanye amagqabi e-avocace okanye amagqabi e-avocace okanye amagqabi e-avocace. Xa utyana kwigumbi lokutyela elihlangeneyo okanye uqokelele isikhongozeli, khumbula i "Plates Theing": Ukuhambisa ipleyiti " Inxalenye enye yi-carbohydrate, i-gornish (amabakala eendlela eziqingqiweyo, iinkozo), yesibini yeeproteni (inyama emhlophe, intlanzi, i-legumes, amaqanda). Kwisidlo sangokuhlwa, shiya kuphela
½ Imifuno kunye ¼ -iprotein. Zama ukutya iiyure ezi-3-4 ngaphambi kokuba ulale. Ngenisa umgaqo ukusela iglasi yamanzi kwisisu esingenanto, kunye nakwiglasi ngeyure ngaphambi kokutya. Kuya kufuneka ulale ngokwaneleyo kwaye uye kwishumi elinambini kusasa kwaye okungenani ukuhamba, umzekelo, phuma uyekwe ngaphambili kwaye uye ekhaya ngeenyawo.
I-Natalia Grishin
I-Natalia Grishina, iGistroerologist, isondlo:
- Ukunciphisa umzimba kwaye uhlale uthambile, kufuneka utye kwaye ulale. Iindlela zokutya kufuneka zisebenze rhoqo, kwitshathi ecacileyo. Ilungile ukuba i-5-6 isidlo. Umntu kufuneka abe neendawo ezimbini zokuphumla - kwangethuba, isidlo sasemini, isidlo sangokuhlwa kunye nezidlo ezingumoya phakathi kwazo. Lo mgaqo akasayi kulamba kwaye uyakuvumela ukutya iikhalori ezingaphantsi. Khumbula ukuba isithintelo sokutya esibukhali soxinzelelo. Umzimba ufuna amandla, izondlo, iivithamini, ii-traces, ii-amino acids, amafutha, iiproteni kunye ne-carbohydrate. Umda sinako kuphela ii-carbohydrate. Yonke enye into - i-faks, iprotheyini njalo njalo - qiniseka ukuba.
Kwimeko yabantu abasempilweni, i-1200 kcal ngosuku ubuncinci. Ukutya okutyayo kwekhalori kuya kwenza ukuba isuse ngokungeyomfuneko. Kodwa ekutyeni kufanele ukuba: inyama enqabileyo okanye intlanzi enamafutha kabini ngemini kwi-120-150 yeegrams kabini ngemifuno yeoyile yemifuno okanye isilayi se-cream okanye isiqwenga se-cream. I-oils inokusetyenziselwa ukuthambisa, kwaye njengokutsala izitya. Kusasa i-150-200 yeegram zepasta, i-porridge okanye iitapile, ikomityi enye yeti okanye ikofu ngaphandle kweswekile (ikofu kunye nomda weti) ziyacetyiswa. Kwisidlo sakusasa sakusasa, ungasitya isilayi sesonka esomileyo sengqolowa kunye nesiqwenga setshizi esiqinileyo okanye esikrwelweyo. Ungazikholisa ngesiqwenga setshokholethi esikrakra. Ukutya okuziinciniba, sebenzisa iiapile ezibhakiweyo okanye iiperile ngaphandle kweswekile, iziqhamo ezitsha okanye iziqhamo ezitsha okanye zapha ngesandla.