Izinsuku eziyi-14 ngaphandle kwamaswidi: ukudla okuvela ku-Anita Lutsenko

Lolu hlelo lokwehlisa isisindo seluvele lukwazile ukuzuza izinhliziyo zabalandeli abaningi: ukuyekethisa njalo uswidi njalo ngemuva kwamasonto amabili kunikeze izwe lethu ukubambezela. Iyini imithetho yalezi zinsuku eziyi-14?

Umqeqeshi wephrojekthi yethelevishini odumile u-Anita Lutsenko uthe ukwenqaba kukashukela kuthuthukisa isimo somzimba jikelele, kuqeda ukuncika kanye namakhilogremu athe xaxa.

IMarathon yinethiwekhi edumile ku-Instagram lapho ungabeka khona izithombe ngaphambi nangemva kwezinsuku eziyi-14. Imithetho ilula kakhulu:

• - kufanele uvuke nsuku zonke ngo-6.30 ekuseni,
• - phuza izingilazi ezi-2 zamanzi afudumele esiswini esingenalutho, ilamula elinokwenzeka,
• - izivivinyo zokuphefumula,
• - enze omunye izivivinyo anikeze ikhasi lakho Anita
• - udle ngosuku ngezincomo zemarathon.

Awukwazi ukudla:

1. Ushukela omhlophe namaswidi, i-stevia, i-fructose, njalonjalo.
2. Iziphuzo ezinoshukela (iziphuzo ezithambile, i-Cola, amaphakethe wejusi yezithelo, iziphuzo zezithelo, amajusi amasha, ama-smoothies), kanye namaswidi.
3. Ubisi.
4. Wonke amaswidi (amakhukhi, uswidi, i-marshmallow, i-jelly, i-halva, ushokoledi, u-ayisikhilimu, ushizi omnandi, isinkwa, ujamu).
5. Isinkwa esimhlophe, ama-crackers, ama-bagel, amakinati, ama-chips, ama-popcorn, ukongiwa kwemvelo.
6. Amakhaza.

Ungaba:

1. Konke ukudla kufanele kuhlukaniswe ngokudla okuyinhloko oku-3 kanye nokudla okulula.
2. Izikhathi ezimbili ngosuku kusuka kulolu hlu: amaqanda, inkukhu, inhlanzi, inyama, isibindi, ubhontshisi, i-tofu, ushizi, i-yogurt, i-kefir.
3. Imikhiqizo emi-2 kusuka kulokhu: iphalishi, i-lentils, irayisi (i-Basmati), isinkwa, i-pasta (kufika emahoreni angu-17).
4. 1 izithelo ngosuku, ngaphandle kobhanana namagilebhisi.
5. Izithelo ezomile - izingcezu ezintathu ngosuku.
6. Izikhathi ezi-2 ngosuku nemifino.
7. Uju (isipuni ngosuku).
8. Imenyu yesampula:

Inketho yokuqala

• Ukudla kwasekuseni: amaqanda ama-2 abanjwe, isinkwa sikakolweni sonke, ama-gramu ayi-150 yemifino
• Isnack: 1 isithelo, amagremu angama-20 wamantongomane.
• Isidlo sasemini: amagremu ayi-100 ebhakede le-buckwheat elibilisiwe ama-200 amagremu emifino ebhakwe enopelepele, i-40 g feta cheese, noma i-feta cheese.
• Isidlo sakusihlwa: amagremu ayi-100 we-veal braised, ama-250 amagremu eRatatouille.

Okukhethwa kwesibili

• Ukudla kwasekuseni: izipuni ezintathu ze-oatmeal yobuvila ene-3 ml ye-yoghurt yemvelo kanye nesithelo esingu-100.
• Isnack: 150 amagremu kashizi, isipuni soju, isipuni se-flaxseed.
• Isidlo sasemini: amazambane abhakiwe nesaladi yemifino 150 ml ukhilimu wesobho le-broccoli.
• Isidlo sakusihlwa: amagremu ayi-100 ezinhlanzi ezimhlophe ezibhakiwe, ama-250 amagremu wesitshulu semifino ne-bulgur.