Ukudla kwekwindla, izinsuku eziyi-7, -5 kg

Ukwehlisa isisindo kuze kufike ku-5 kg ​​ezinsukwini eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-940 Kcal.

I-Autumn Diet uhlelo olulinganiselayo lokudla okunomthelela wokuhlanza emzimbeni. Isikhathi esingangesonto (isikhathi esiphezulu sanoma yiziphi izinketho zokudla zasekwindla), ngokusho kokubuyekezwa, ungalahlekelwa kuze kufike kumakhilogremu ama-5 ongeziwe bese usetha umzimba wakho ekuguqukeleni ebusika.

Izidingo zokudla ekwindla

Use ukudla kwekwindla yakudala udinga ukuyeka inyama enamafutha, isinqumelo, inyama ebhenywayo, ama-marinades, ukudla okuthosiwe, amaswidi e-confectionery noshukela omsulwa, ama-muffin, amaqanda, imikhiqizo yobisi enamafutha, ukudla okusheshayo, utshwala, itiye elimnyama, i-soda nokunye ukudla okunama-kilojoule amaningi.

Futhi isisekelo sokudla kwesisindo sekwindla kufanele senziwe:

- imifino (ngokugcizelela kokungekho isitashi);

- imifino;

- izithelo (mhlawumbe ezingenashukela);

- amantongomane (aqukethe amafutha alungile, kepha anama-calories amaningi kakhulu, ngakho-ke kufanele adliwe ngobuningi obulinganiselwe);

- amajikijolo;

- uwoyela wemifino (sisebenzisa kuphela okuncane futhi asikutholi ukwelashwa kokushisa);

- irayisi, ama-grits ommbila, i-buckwheat, i-oatmeal;

- imidumba (ubhontshisi, uphizi, udali);

- Ubisi nobisi olumuncu lokuqukethwe okunamafutha aphansi (futhi mhlawumbe akunamafutha);

- izinhlanzi ezondile nezinhlanzi zasolwandle (ikakhulukazi, imfanzi, izimbaza, i-squid, izimila zasolwandle);

- inyama engenamzimba (inkukhu engenasikhumba, inyama yenkomo).

Oketshezi, ngaphezu kwamanzi ajwayelekile angenawo amakhabhoni, okumele aphuzwe kakhulu, ekudleni kwekwindla kuvunyelwe ukunciphisa ukudla ngetiye eliluhlaza elingenashukela, ama-herbal decoctions, amajusi amasha, iziphuzo zezithelo, ama-compotes. Zonke iziphuzo kufanele zenziwe ekhaya; kungcono ukwenqaba kusuka kumajusi esitolo ngenkathi yokwehlisa isisindo.

Abathuthukisi bokudla kwekwindla banikeza izincomo ngosayizi wengxenye enkulu (isisindo semikhiqizo sikhonjiswe efomini eliqediwe). Ungadla ama-250-300 g okusanhlamvu ngesikhathi, i-100 g yenhlanzi noma inyama, ama-250 g wezithelo noma imifino ngesikhathi, awukwazi ukuphuza ngaphezu kwengilazi yesiphuzo ngesikhathi (amanzi ahlanzekile awabali). Kufanele udle kancane kancane, izikhathi ezinhlanu ngosuku, okwenza imenyu ihluke ngangokunokwenzeka futhi ungadli kakhulu.

Ukulungisa kokubili isibalo nempilo kuthenjiswa ngokukhethekile ekwindla ekudleni kokuzivikela… Kufanele ukusekela okunomsoco kule ndlela emithonjeni yezithelo zikavithamini C ezisawolintshi (amawolintshi, ulamula, i-kiwi), iparsley, isithombo, iklabishi, i-sea buckthorn, amapomegranati; ukudla kwasolwandle, okuzonikeza umzimba inani elanele le-iodine kanye ne-omega 3 fatty acids efanele; i-buckwheat ecebile ngama-carbohydrate; inyama yenkomo engenamafutha noma inyama yenkomo equkethe amaprotheni anempilo, i-zinc, i-iron. Ungadla nezinye izithelo, imifino, amajikijolo, ubisi olunamafutha amancane nobisi omuncu, inani elincane lamantongomane. Amasaladi, njengakuqala, kufanele afakwe ngamaconsi ambalwa kawoyela wemifino. Iziphuzo ezivunyelwe ziyafana nokuhlukahluka kokuqala kokudla kwasekwindla. Kunconywa ukuthi udle izikhathi eziyisithupha ngosuku ngezingxenye ezincane cishe ngezikhathi ezilinganayo. Kungakuhle ukuthi uqedele ukudla kungakapheli amahora ayi-6-19. Musa ukugeleza ngaphambi kokulala.

Okunye ukuhluka kule ndlela ethandwayo yokudla okunempilo ngu ukudla okuhlanza ekwindla… Lapha, kungakuhle ukuthi udle ukudla kwakho ukuze kuqukethe ama-60% wezithelo nemifino, kuthi ama-20% abelwe ama-carbohydrate okusanhlamvu aphelele, amaprotheni ezilwane nemifino. Kulokhu, kuvinjelwa ngokuqinile izinhlanzi, inyama, ukudla okusemathinini okuhlukahlukene nokudla okuqukethe ushukela. Kuyafaneleka nokudla kancane.

Ngesikhathi sokwehla kwesisindo sonyaka ekwindla, noma ngabe ukhetha yiphi indlela yokudla, kungakuhle ukwenqaba izitsha zosawoti noma okungenani unciphise inani likasawoti ekudleni ngangokunokwenzeka.

Ukuze ulondoloze umphumela otholwe ekudleni kwekwindla, uwushiye, ungakhohlwa ngemithetho eyisisekelo yokudla okunempilo:

- Shiya izithelo nemifino yesizini njengesisekelo sokudla;

- hamba kakhulu futhi ungene kwezemidlalo;

- uma ufuna okuthile okumnandi, sebenzisa uju, izithelo ezomisiwe noma i-marmalade (kunjalo, ngokulinganisela);

- udle kancane kancane futhi ube nokudla okulula okunempilo;

- idla isidlo samahora angu-3-4 ngaphambi kokucima kwezibane.

Imenyu yokudla ekwindla

Isibonelo sokudla kwansuku zonke kokudla kwekwindla yakudala

Ukudla kwasekuseni: ingxenye ye-oatmeal, engaphekwa ngobisi olunamafutha amancane, ngokufaka amajikijolo; itiye eliluhlaza nocezu lukalamula.

Isnack: ingilazi ye-kefir.

Isidlo sasemini: inyama yenkukhu ebhakwe; amakhukhamba ambalwa; ingilazi yejusi lejikijolo.

Isidlo sasemini: i-apula elisha noma eliphekiwe.

Isidlo sakusihlwa: i-buckwheat ebilisiwe; ikhukhamba-utamatisi isaladi ngamakhambi, agcotshwe ngamafutha omnqumo; i-herbal decoction.

Isibonelo sokudla kokudla kwekwindla ukuze ungavikeleki isonto lonke

1 nezinsuku ezi-5

Ukudla kwasekuseni: i-buckwheat; izimila zasolwandle nge-anyanisi oluhlaza; itiye likajinja elinethisipuni loju.

Isinongo: uhhafu wehalananda.

Isidlo sasemini: isitshulu seklabishi, insimbi yensimbi, irayisi nogalikhi; isaladi, izithako zazo ezigayiwe isithombo kanye izaqathe, isinkwa esimnyama croutons, soy sauce; umhluzi we-rosehip.

Isidlo sasemini: uhhafu wehalananda.

Isidlo sakusihlwa: amazambane abhakiwe ngo-ukhilimu omuncu kanye namakhambi; isaladi le-apula nesanqante eligcwele uwoyela womnqumo; inkomishi yetiye eliluhlaza.

Isidlo sakusihlwa sesibili: ama-kiwis amabili amancane.

2 nezinsuku ezi-6

Ukudla kwasekuseni: i-casserole ye-cottage shizi nezithelo ezomisiwe; iwolintshi.

Isnack: ingilazi ye-compote (uma ufuna okuthile okumnandi ngempela, engeza uju omncane kukho).

Isidlo sasemini: inyama yenkomo eshubile; isitshulu semifino (mhlawumbe ngaphandle kwamazambane); ingilazi ye-apula nejusi eliphakathi kwe.

Isidlo sasemini: ingilazi ye-sea buckthorn compote.

Isidlo sakusihlwa: 3 tbsp. l. amazambane abondiwe noma amazambane ambalwa abhakiwe; iklabishi nesanqante isaladi; i-decoction yamakhambi.

Isidlo sakusihlwa sesibili: isaladi ye-kiwi, i-orange ne-peach.

3 nezinsuku ezi-4

Ukudla kwasekuseni: isaladi le-bell pepper, iklabishi lamaShayina nenani elincane lamafutha omnqumo; i-oatmeal; ijusi lehalananda.

Isnack: idlanzana lama-walnuts; itiye elingenalutho eliluhlaza.

Isidlo sasemini: amazambane abilisiwe noma abhakiwe ucezu lwe-pollock, ukulungiswa kwalo okungasebenzisi uwoyela namafutha; ingilazi yejusi yesanqante.

Isidlo santambama: siphinda isidlo sakusihlwa sanamuhla (ungadla amanye amantongomane noma amajikijolo).

Isidlo sakusihlwa: insimbi yensimbi egcwele amakhowe; ikhukhamba.

Isidlo sakusihlwa sesibili: ingilazi yejusi le-apricot-orange.

Usuku 7

Ukudla kwasekuseni: i-buckwheat ebilisiwe noma i-puree yethanga; i-beetroot nesaladi isaladi (ungadla nogalikhi); ingilazi ye-kefir.

Snack: i-cottage shizi encane ene-kiwi noma uhhafu we-orange.

Isidlo sasemini: isitsha seborscht yemifino; ucezu lweshizi olunamafutha amancane; ucezu lwesinkwa esimnyama; umhluzi we-rosehip.

Isidlo sasemini: izipuni ezimbalwa zeshizi elinamafutha aphansi kanye nanoma yisiphi isithelo.

Idina: ucezu lwenkukhu ephekiwe noma ebhakwe; i-apula, isanqante nesaladi leklabishi elimhlophe.

Isidlo sakusihlwa sesibili: ihalananda.

Isibonelo sokudla kokudla okuhlanza ekwindla isonto lonke

1 nezinsuku ezi-4

Ukudla kwasekuseni: isaladi eliphakathi kwe-apula kanye nokugqoka i-yogurt okunamafutha amancane; Ama-8-10 ama-PC. ama-alimondi; ingilazi ye-pear compote.

Isinongo: izingcezu ezi-2-3 zeshizi olunosawoti omncane futhi olunamafutha amancane.

Isidlo sasemini: isitsha sesobho semifino esingathosiwe; ucezu lwe-rye noma isinkwa sokudla okusanhlamvu; ingilazi yejusi lejikijolo.

Isidlo sasemini: 50 g amabhilikosi omisiwe noma ama-apricot amasha; itiye eliluhlaza.

Isidlo sakusihlwa: iphalishi lentilili; isaqathe; i-herbal decoction noma itiye.

2 nezinsuku ezi-5

Ukudla kwasekuseni: izingcezu ezimbalwa zethanga elibhakiwe; ikhukhamba isaladi enongwe ngo-ukhilimu omuncu omuncu noma i-yogurt; ingilazi ye-kefir.

Isnack: ingilazi yobisi nocezu lwe-feta cheese.

Isidlo sasemini: u-beetroot oyoliswe ngokhilimu omuncu wokuqukethwe okunamafutha amancane; iklabishi isaladi; iyogathi noma i-kefir (200-250 ml).

Isidlo sasemini: ingilazi yesanqante nejusi le-apula.

Isidlo sakusihlwa: isitshulu semifino esishisayo; ucezu lwesinkwa esiphelele; i-apple compote.

3 nezinsuku ezi-6

Ukudla kwasekuseni: isaladi lezinqathe, amaqanda abilisiwe kanye nesinkwa sikarye (unganciphisa kancane ukhilimu omuncu omuncu noma i-yogurt); i-oatmeal ebilisiwe; ingilazi yobisi olubilisiwe.

Isnack: ukhukhamba omusha omusha.

Isidlo sasemini: isobho likabhontshisi; isinkwa sokudla okusanhlamvu nengilazi yejusi le-apula.

Isidlo sasemini: ikhukhamba elisha noma utamatisi.

Idina: isaladi yamatamatisi, iklabishi elimhlophe, amakhambi; isinkwa; ijusi lewolintshi noma i-compote yezithelo.

В usuku lwesikhombisa ungaphinda imenyu yanoma yiluphi usuku noma uzilinganisele ezinsukwini eziyisithupha bese uphuma ekudleni.

Ukungafani kokudla kwekwindla

Yize ukudla ekwindla kuyindlela elinganiselayo, akufanele ilandelwe uma kwenzeka izifo zamathumbu nezesisu, lapho kukhona izifo ezingalapheki nezinye ezimbi.

Izinzuzo Zesidlo Sekwindla

  1. Ngaphezu kweqiniso lokuthi ukudla kwasekwindla kukuvumela ukuthi ulungise kancane isibalo sakho ngesikhathi esifushane, kunomthelela omuhle empilweni yakho. Uzokwazi ukuqinisa amasosha omzimba ngosizo lwenani elikhulu lezakhamzimba eziqukethwe ekudleni okunconyiwe. Ngokudla okunjalo, umzimba ulungiselela ukuhlelwa kabusha kwemvelo. Abantu abaningi, ngemuva kokuphothula izifundo zokudla zasekwindla, babona ukuthuthuka esimweni sezinwele zabo, izipikili nesikhumba.
  2. Imenyu yokuwa icebile ngama-antioxidants athuthukisa isimo sethu sengqondo futhi anciphise amathuba okuhlangabezana nokudangala. Okwanele ekudleni kanye ne-fiber ewusizo, ukuhlanza ngobumnene umzimba we-toxins, ubuthi nezinye izingxenye eziyingozi. Futhi, i-fiber normalizes indle futhi isiza ukuthuthukisa ukugaya. Imenyu yokudla iqukethe imikhiqizo yamaprotheni esiza umzimba ukuthi ulahle izicubu ze-adipose futhi uqinise i-muscle corset.
  3. Ngenxa yokudla okunomsoco, abantu abanciphisa isisindo ekudleni kwangekwindla abahlangabezani nendlala enkulu futhi bamelana ngokuthula nayo yonke inkambo yokudla.
  4. Ukuba khona kwezinketho zokudla okuningana kukuvumela ukuthi ukhethe okufanela imigomo yakho kanye nokuncamelayo kokuthandayo.

Okubi kwe-Autumn Diet

  • Njengalokhu, ukudla kokuwa akunazithiyo. Akufanelekile ngaphandle kwalabo abalwela ukwenziwa umbani ngokushesha okukhulu kwesibalo.
  • Ukudla ngokuxakile kuyinkinga kubantu abanesimiso somsebenzi esimatasa.

Ukwenza kabusha ukudla kwasekwindla

Ufuna ukuzama ukudla kokuwa futhi? Lokhu kungenziwa ngenyanga nohhafu ngemuva kokuphothulwa kwayo.

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