Ukutya iinanapple

Ukutya ipayina

Ipanapula sisiqhamo esinobuninzi beepropathi ngokwenene luncedo emzimbeni. Ngumthombo obalaseleyo we antioxidants kwaye idume ngokuba umchamo omkhulu Kuyanceda ukususa iityhefu kunye nobumdaka emzimbeni.

Indlela yokutya ipayinapile yile ugqibelele kwaye ulungile ukutshabalalisa umzimba kwaye susa ulwelo oluninzi okuhlala kubangela ukutyeba. Nangona kunjalo, ukunqongophala kwe izondlo ezibalulekileyo ibangela ukuba oku kutya kulandelwe ubuninzi beentsuku ezi-4, kuba kungenjalo inokuvelisa umonakalo omkhulu kwimpilo lomntu ogqiba ekubeni aqhubeke. Emva koko ndiza kuthetha nawe ngakumbi koku kutya kuthandwayo ukuze ubone ukuba ziyintoni na iinzuzo zayo kunye neengozi zayo.

Izibonelelo zokutya ipayina

La Ukutya ipayina Inothotho lwezibonelelo ekubalulekileyo ukuba uzazi kwaye ezinokukunceda ukunciphisa umzimba kunye nokuphelisa ezo kilos zongezelelweyo zikukhathaza kakhulu:

  • Yiyo indlela yokuncipha ngeziphumo ezikhawulezileyo, kuba ukufunxa ipayina kuyanceda ukunciphisa ukudumba esiswini sele sele Ukuphelisa amafutha emzimbeni.
  • Iphayinaphu yi umchamo obalaseleyo ilungile ke Coca ngokucokisekileyo umzimba uphela. Ukungenisa kunceda ukuphelisa Zonke iityhefu kunye nobumdaka Oku kungaphakathi emzimbeni wakho.
  • Sisiqhamo kunye iivithamini ezininzi kwaye ilungele ukucoca amalungu anje nge isibindi okanye izintso.
  • Iphayinaphu ikuvumela ukuba ucacise izitya ezahlukeneyo kwaye imnandi ngokwenyani yile nto iyiyo ukutya okunomtsalane kakhulu ukunciphisa umzimba.

ipinapple-ukutya-ukunciphisa umzimba

Ithetha ntoni indlela yokutya ipayina

Ukutya ipayina ayicebisi enye into ngaphandle kwe- yitya ipayina ngalo lonke ixesha lokutya kwemini, ukongeza ukutya okuthethiweyo kunye ezinye iintlobo zokutya okuphantsi kweekhalori kunye namanqatha amancinci kakhulu ukulahlekelwa isisindo ngendlela ekhawulezayo nenempumelelo. Olu hlobo lokutya luvumela umntu uhlambe umzimba wakho wonke, isusa yonke ukungcola kunye nenkunkuma ezenziwa emva kwesidlo ngasinye.

Ngokwendlela yokutya, kuphela malunga nokutya oku-3 ngosuku kwaye kuzo ukongeza kwipayinapile yendalo, ungafaka ubuninzi malunga ne-400 gram yeprotein yohlobo lwesilwanyana njengokuba kunjalo ngenkukhu, ikarikuni, intlanzi okanye umvundla. Njengoko ubona, olu hlobo lokutya lunezinto ezininzi ezinesondlo ngenxa yoko kuvunyelwe kuphela ukulandela oku kutya ixesha elininzi leentsuku ezi-4. Kwimeko yokwandisa le ndlela yokwehla kobunzima kangangeentsuku ezininzi, umntu ekuthethwa ngaye unokubandezeleka iingxaki zempilo ezinzulu kuba ayiniki umzimba wakho izondlo eziyimfuneko ukuze usebenze kakuhle.

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Ukutya ipayina

Ndiza kukubonisa ngokulandelayo umzekelo wemenyu kolu hlobo lokutya olubandakanya malunga neentsuku ezi-3 ubude.

Ngosuku lokuqala

  • Ngexesha lesidlo sakusasa ungatya izilayi ezibini zepayina Kunye ne-toast yesonka esipheleleyo kunye nejam encinci
  • Isidlo sasemini ungadla iziqwenga ezibini zepinapple yendalo kunye inyama yenkomo yenkomo kunye ne-broccoli encinci egalelwe iviniga kunye neoyile.
  • Ngexesha lesidlo sangokuhlwa unokuba nayo iiflethi zebele ezimbini ezigcadiweyo Kunye nesaladi yeletisi kunye nezilayi ezibini zenaninapile.

Ngosuku lwesibini

  • Ngexesha lesidlo sakusasa unganakho iingqolowa ezimbini ezipheleleyo, iyogurt ecekeceke kunye nezilayi ezibini zephayinaphu.
  • Ukwenzela isidlo sasemini Iigram ezingama-200 zesalmon eyosiweyo ecaleni kwezilayi ezimbini zephayinaphu.
  • Ngexesha lesidlo sangokuhlwa unokuba nayo isaladi ye lettuce kunye ne tuna nezilayi ezibini zephayinaphu.

Ngosuku lwesithathu

  • Kwisidlo sakusasa unokuba neicookies ezimbini ezipheleleyo, ikofu kunye nezilayi ezibini zepayina.
  • Ukutya Iigram ezingama-200 zebele eligciniweyo ngemifuno ebilisiweyo kunye nezilayi ezimbini zephayinaphu.
  • Kwisidlo sangokuhlwa ungenza ikrimu yemifuno neseleri, artichoke okanye iasparagus kunye izilayi ezibini zepayina.

Ukuba ulandela esi sicwangciso ngeentsuku ezintathu, uya kufumana coca umzimba wakho wonke, uya kuthintela ukugcinwa kwamanzi kwaye uya kuthanda ulahlekelwe ziiponti ezingaphezulu indlela abakukhathaza ngayo. Kubalulekile ukuba uyikhumbule loo nto kukutya okucocayo kwaye ngenxa yesi sizathu akufuneki ihlale ngaphezulu kweentsuku ezintathu.

Umxhasi wesondlo sokutya

  • Kubalulekile ukuba ukhumbule ukuba ukutya kweinanapple kunako ukuswela ukutya okuninzi, ke akucebisi ukuyilandela ngaphezulu kweentsuku ezi-4. Kukutya okuncedayo susa iityhefu umzimba kwaye unciphise umzimba ngokukhawuleza kodwa oko akufuneki ukuba yolulwe ngexesha.
  • Kukutya ikhalori esezantsi kakhulu ke kufuneka ulumke kakhulu xa kuziwa ekumlandeleni kuba ayiboneleli ngezakha mzimba ezibalulekileyo.
  • Kuqwalaselwa njengokutya okungummangaliso kwinto enayo isiphumo esibalulekileyo sokubuya, ke ukuba awuyitshintshi imikhwa yakho iqinisekile loo nto tyeba kwaye uthabathe ngaphezulu kweekhilos ezilahlekileyo.
  • Ayikokutya okucetyiswayo kwaye akucebisi kwaphela kwabo banako iingxaki zezintso.

Ngaphambi kokugqiba, kuya kufuneka uyikhumbule loo nto idayinapile yokutya iyasebenza kwaye unokufumana iziphumo ezilindelekileyo, nje ukuba zigqityiwe Isicwangciso sokulahleka kwesisindo, Kuya kufuneka uqale uhlobo lwe ukutya okunempilo kunye nokulinganisela kudityaniswe nokuzilolonga umzimba kancinci kwemihla ngemihla. Ngale ndlela uya kuphepha isiphumo esothusayo sokwenyuka kwaye uya kuba nakho ukugcina ubunzima. Abakhuseli bale ndlela yokutya baqinisekisa ukuba inokulahleka malunga neekhilogram ezi-2 zobunzima kwiintsuku nje ezintathu, yiyo loo nto kubalulekile ukuba ubonisane kwingcali yesondlo okanye ingcali ngaphambi kokuqala oku kutya kwaye ke thintela iingxaki zempilo ezinzulu. Ingcali iya kwenza uphando kwaye ikuxelele ukuba iyingozi okanye hayi ukuqala olu hlobo indlela yokuncipha.

Emva koko ndiyakushiya ividiyo ukukunceda wazi ngakumbi malunga ukutya okuphayinaphu okudumileyo kwaye zithini izibonelelo zayo kwaye konke Izimo zayo.


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.