Ukudla okulwa nokuguga, izinsuku ezingu-7, -3 kg

Ukwehlisa isisindo kuze kufike ku-3 kg ​​ezinsukwini eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1100 Kcal.

Umsoco ongafanele awugcini ngokuholela esisindweni esiningi, kepha futhi uvuse ukuguga ngaphambi kwesikhathi komzimba, futhi, ngokufanele, ukuwohloka kokubukeka. Ukudla okulwa nokuguga kuzokutshela ukuthi yikuphi ukudla okudinga ukukudla ukuze ubukeke futhi uzizwe kahle.

Izidingo zokudla zokuguga

Imihlahlandlela yokulwa nokuguga ikhuthaza ukufakwa okuyimpoqo kokudla okulandelayo kwimenyu.

Isiqu se-celery hlanza umzimba ngokuqongelela okungadingekile noketshezi oluningi. Ijusi yesiqu se-celery yenza i-mucosa yesisu ibe nomphumela omelene nokuvuvukala. Le mifino isiza ukujwayela umfutho wegazi, ukulwa nokuphazamiseka kokulala, nokunciphisa amathuba okuba nomdlavuza.

Ukwatapheya - iqhawe kokuqukethwe kukavithamini E, i-antioxidant enamandla, isivuseleli semvelo sesikhumba esonakele. Ukwatapheya uqukethe ama-acid amaningi anenzuzo asiza isikhumba ukugcina umswakama esiwudingayo nokuqinisekisa ukumuncwa okufanele kwe-carotenoids. Lesi sithelo sibuye sidume ngekhono laso lokunciphisa i-pigmentation.

Itiye elihlaza ecebile kuma-polyphenols, ama-catechins namanye ama-antioxidants anciphisa ukucindezeleka kwemvelo. Ukuphuza itiye eliluhlaza kusiza ekujwayeleni umfutho wegazi nokumelana nezimo ezicindezelayo. Uma uphuza itiye njalo, uzobona ukuthi kuncipha kanjani imibimbi, ama-capillaries ahlanzekile nokunye ukubonakaliswa kwesikhumba okungathandeki.

garnet - i-antioxidant yemvelo enamandla evikela isikhumba ekucindezelekeni kwe-oxidative nemiphumela elimazayo yama-radicals wamahhala. Ijusi le-citrus liyakwazi ukuvimbela izifo ezithinta uhlelo lwezinhliziyo nezinqubo ezahlukahlukene zokuvuvukala.

Ikhabe kugcwalisa umzimba ngoketshezi olufanele. Ama-carotenoid akhona ku-pulp yekhabe akhulisa imisebenzi yokuvikela yesikhumba, futhi amavithamini B no-C alwa nokusebenza kwama-radicals wamahhala.

Isipinashi u-vitamin C ocebile, i-iron, i-carotenoids, i-folic acid nama-antioxidants. Lezi zinto zivimbela ukubonakala kwemibimbi ngaphambi kwesikhathi, zivikela isikhumba emisebeni ye-ultraviolet futhi zisize ukugcina ubuhle bayo.

aluhlaza okwesibhakabhaka ilwa nengcindezi ye-oxidative edala ukubukeka okubandayo nemibimbi. Futhi, ukusetshenziswa kwama-blueberries kusheshisa ukwelashwa kwe-eczema.

Amaqanda enkukhu aqukethe ama-amino acid ayisishiyagalolunye ngokulingana okuphelele, kanye ne-lutein, uvithamini B12, i-colin ne-zeaxanthin. Amaprotheni atholakala emaqandeni asiza umzimba ukulungisa amaseli nokwakha izicubu ezintsha. Qaphela ukuthi inzuzo enkulu ibonakala kumaqanda angaphansi kokulashwa kokushisa isikhathi eside. Ngakho-ke, kungcono ukusebenzisa amaqanda abilisiwe ngenhloso yokuvuselela amandla.

Amafutha e-Olive ukucindezelwa okubandayo kuzovikela kuma-radicals wamahhala nokuvuvukala. Iwusizo ikakhulukazi kubantu abanesikhumba esibucayi noma esincanyana. Ngaphezu kwalokho, uwoyela womnqumo uvimbela izifo ezihlasela isimiso senhliziyo nemithambo yegazi.

Izaqathe ocebile nge-fiber, carotenoids, beta-carotene, amavithamini A, K, C. Ukudla izaqathe kuvimbela ukulimala kwesikhumba futhi kusiza ukukunika umbala omuhle wegolide (obaluleke kakhulu esikhathini sokushuka).

utamatisi aqukethe inani elikhulu lama-lycopene, alwa nemibimbi nama-radicals wamahhala. Kuyaphawuleka ukuthi umthamo we-lycopene kutamatisi uyanda ngemuva kokwelashwa kokushisa (kepha hhayi ukuthosa) kwemifino.

amazambane icebile nge-super antioxidant beta-carotene, ezuzisa kakhulu isikhumba namehlo.

Nuts, ngenxa yokuqukethwe kwamaminerali, ama-antioxidants namafutha anempilo, kuzokwenza isikhumba sakho sikhanye ngokoqobo.

Imenyu esele inconywa ukuba yenziwe ngezithelo nemifino imikhiqizo, amajikijolo, inyama engenamafutha nenhlanzi, ukudla kwasolwandle, okusanhlamvu okuphelele, nemikhiqizo eyenziwe ngofulawa oqinile. Qinisekisa ukuthi uphuza amanzi - okungenani amalitha ayi-1,5 ngosuku. Ungakwazi futhi ukuphuza itiye nekhofi, kodwa zama ukungafaki ushukela kubo. Utshwala obunamandla kufanele bulahlwe uma ufuna ukugwema ukuguga komzimba ngaphambi kwesikhathi. Kodwa iwayini elibomvu elihle lizosiza ngisho nokwandisa ubusha, kodwa lapha udinga ukwazi isilinganiso esinengqondo. Iwayini lilungele isikhumba kanye nohlelo lwenhliziyo nemithambo yegazi.

Kuyadingeka ukunciphisa kakhulu ekudleni:

- izinto ezibhakwayo nayo yonke imikhiqizo kafulawa omhlophe;

- ukudla okuthosiwe nokunamafutha;

- ukudla okusheshayo;

- Thenga izinongo nososo;

- ukwelashwa okunosawoti ngokweqile;

- ama-marinade, ukubhema;

- imikhiqizo eqediwe kancane.

Ngokusho kwemithetho yokudla okulwa nokuguga, kunconywa ukuba udle kancane kancane - kahlanu ngosuku ngezingxenye ezilinganiselwe. Ngokuqondene nokuqukethwe kwekhalori ekudleni, kufanelekile ukukubala ngokususelwa kuzinhloso zakho. Uma, ngaphezu kokusekela ubuhle nobusha, ufuna ukunciphisa noma ukukhuluphala, yehluka isisindo samandla sokudla ngokufanele.

Vele, ukuvivinya umzimba nakho kuzokunika impilo. Uma kungenzeka, dlala imidlalo, uhambe kakhulu, uphefumule umoya ohlanzekile. Gcina uhlelo lokuphumula, ulale okungenani amahora angu-7-8 ebusuku. Nakekela isikhumba sakho. Khumbula ukumanzisa isikhumba esomile njalo. Ukubhucungwa, usawoti noma ukugeza ngamakhambi ukuze uhlale ubusha futhi uheha.

Ungakwazi ukunamathela ezincomweni zokudla okulwa nokuguga isikhathi eside ngangokunokwenzeka, lokhu kuzothinta inhlalakahle yakho, impilo nokubukeka kwakho kuphela okuhle.

Imenyu yokudla

Isibonelo sokudla okulwa nokuguga masonto onke

Usuku 1

Ukudla kwasekuseni: iphalishi lelayisi (200 g) ngokufaka ama-blueberries namantongomane; itiye eliluhlaza.

I-Snack: isinkwa sokusanhlamvu; iqanda lenkukhu elibilisiwe; ikhukhamba.

Isidlo sasemini: i-hake fillet (200 g); 150g isaladi yeklabishi yaseShayina, isipinashi, uphizi oluhlaza nesilimo esidliwayo esinamagatsha anamanzi, anongwe kancane ngamafutha omnqumo.

I-snack yantambama: i-cottage shizi (100 g); i-Apple; itiye eliluhlaza ngocezu lukalamula.

Isidlo sakusihlwa: imifino ethosiwe (200 g); ucezu lwesifuba senkukhu ebhakiwe; ingilazi yejusi yesanqante.

Usuku 2

Ukudla kwasekuseni: isangweji esenziwe ngesinkwa se-rye, i-cottage shizi enamafutha aphansi kanye ne-100 g ushizi onzima; ibhanana; itiye eliluhlaza.

Isnack: izipuni ezimbalwa ze-cottage shizi ene-1 tsp. uju; idlanzana lamantongomane.

Isidlo sasemini: isitsha somhluzi wenkukhu; isaladi leklabishi lamaShayina, izaqathe kanye nokwatapheya, okunongwe ngejusi kalamula.

Isidlo sasemini: izingcezu ezimbalwa zekhabe.

Idina: ucezu lwenkukhu ephekiwe (200 g); inkomishi yetiye eliluhlaza.

Usuku 3

Ukudla kwasekuseni: i-oatmeal emanzini (150 g) nge-2 tsp. uju noma ujamu wejingijolo; noma yisiphi isithelo; itiye eliluhlaza.

Isnack: ama-walnuts ambalwa; inkomishi yetiye eluhlaza enolamula.

Isidlo sasemini: iphalishi lelayisi elinsundu (200 g); 200 g wanoma iyiphi imifino iyisitshulu.

Isidlo sakusihlwa: i-curd ne-carrot casserole.

Isidlo sakusihlwa: 200 g wezinhlanzi noma kwasolwandle; ukhukhamba kanye utamatisi isaladi.

Usuku 4

Ukudla kwasekuseni: i-oatmeal ebisi ne-blueberries; itiye eliluhlaza kalamula.

Isnack: iyogathi yemvelo noma i-kefir (200 ml).

Isidlo sasemini: 200 g wesibopho senhlanzi ebhakwe; 150 g iklabishi nge-1 tsp. Amafutha e-Olive.

Isidlo sasemini: 200 g wemifino nenani elincane ukhilimu omuncu wamafutha ayi-15%.

Isidlo sakusihlwa: 200 g webele lenkukhu elibhakwe nge-parmesan.

Usuku 5

Ukudla kwasekuseni: amazambane abhakiwe (200 g) nge-1 tsp. Amafutha e-Olive; isaladi lamaqanda abilisiwe futhi ikhukhamba elisha; inkomishi yetiye eliluhlaza.

Isnack: 2 kiwi.

Isidlo sasemini: isitsha selayisi nesobho lamakhowe; isinkwa sokudla okusanhlamvu nesinkwa soshizi onzima; itiye eliluhlaza.

Isidlo sasemini: isanqante entsha ne-apula.

Ukudla kwakusihlwa: i-fish fillet (i-200 g) ibhakwe ne-100 g yezimila zasolwandle.

Usuku 6

Ukudla kwasekuseni: i-omelet yamaqanda amabili nemifino; itiye eliluhlaza.

Isnack: i-apula nesaladi isaladi.

Isidlo sasemini: amazambane abondiwe (200 g); 100 g wamakhowe abhakiwe; ucezu lwenkukhu kanye nejusi yesipinashi.

Isidlo sasemini: 200 ml we-kefir ne-apula.

Idina: isinamoni curd (150 g); ijusi lejingijolo.

Usuku 7

Ukudla kwasekuseni: iphalishi le-yak noju lwemvelo; itiye eliluhlaza.

Isnack: ubhanana ne-kiwi.

Isidlo sasemini: 250 g yemifino casserole (ungakhohlwa ukufaka izaqathe, isipinashi, isilimo esidliwayo esinamagatsha anamanzi kuwo) kanye no-100 g wenqwaba yenkukhu.

Isidlo sasemini: imfanzi ebilisiwe (150 g); ijusi kusuka izaqathe.

Dinner: ikhekhe le-fishcake; 2 tbsp. l. irayisi noma iphalishi le-buckwheat; Ingilasi yojusi wotamatisi.

Ukudla okuphikisana nokuguga

Ukudla okugugayo akunakuphikiswa okunjalo. Akufanelekile ukuwubheka uma kunikezwe ukudla okwehlukile ngezizathu zokwelashwa.

Izinzuzo Zokudla Okuguga

  • Ngokulandela imithetho ehlongozwayo yokudla, ungangeza isikhathi sobusha, uthuthukise impilo, uphile impilo esebenzayo, futhi ungazizwa ulambile.
  • Uhlu lokudla okunconyiwe lubanzi ngokwanele, futhi kuzoba lula kuwe ukuthi udale ukudla ngokuya ngokuthanda kwakho.

Ububi bokudla okuguga

  1. Kungani ubheka amaphutha ekudleni okufanele futhi okunempilo uma engekho? Yebo, kungadingeka ushintshe imikhuba eminingi yokudla futhi ubekezele isikhathi eside.
  2. Ukudla okuyisihlanu ngosuku okumatasa nomsebenzi kungaba nzima. Kepha impilo nobuhle kufanelekile.

Ukudla kabusha

Ungabuyela ekudleni okulwa nokuguga nganoma yisiphi isikhathi, futhi imigomo yayo eyisisekelo kufanele ilandelwe kuyo yonke impilo yakho.

1 Comment

  1. Labai džiaugiuosi, kad aptikau tokį puikų dalyką. Apėmė pamišęs noras viską perskaityti, įsiminti, įsidėti.
    Ačiū rengėjams.☺

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