Ukudla kwamajikijolo, izinsuku ezingu-7, -5 kg

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

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-620 Kcal.

I-Berry Diet isuselwa kucebo lokwelashwa lokwehlisa isisindo. Amajikijolo aqukethe izinto eziningi eziwusizo ezingasisizi nje kuphela ukunciphisa isisindo, kodwa futhi sithuthukise impilo yethu.

Izidingo zokudla kwamajikijolo

Uma ufuna ukuthola ngokushesha ukuma noma ukwehlisa umthwalo ngemuva kwedili eliningi, kuzosiza izinsuku ezintathu berry ukuveza ukudla, okukuvumela ukuthi ulahlekelwe amakhilogremu ambalwa anamathele emzimbeni. Kulokhu kudla, uzodinga ukuhlela ukudla okune kwansuku zonke. Kunconywa ukuthi udle ukudla kwasekuseni ngama-toasts enziwe ngokusanhlamvu okuphelele noma isinkwa se-bran nanoma yimaphi amajikijolo ngenani elingafika ku-150 amagremu. Kwasemini, ungadla isaladi yemifino engeyona isitashi futhi uyiphuze ngengilazi ye-kefir enamafutha aphansi. Kodwa uma kunzima kuwe ngaphandle kokudla okujwayelekile kwamaprotheni, abathuthukisi bokudla abakukhuthazi ukuthi uhlekise umzimba. Kuvunyelwe ukufaka esikhundleni semikhiqizo yesidlo sasemini eshiwo ngocezu lwenyama ebilisiwe noma inhlanzi (100 g) kanye nenani elincane lemifino engeyona isitashi. Udinga ukudla okulula kwantambama ngamagremu angu-150 wesaladi yezithelo. Okulungele isidlo sakusihlwa kungaba irayisi elinsundu elibilisiwe (100-150 g) namajikijolo (100 g).

Kuzo zonke izinhlobo zokudla kwamajikijolo, ngaphezu kokuphuza amanzi amaningi, kuvunyelwe ukuphuza itiye, ama-herbal teas, ikhofi elincane (kepha alinalutho).

Mude, uhlala izinsuku ezine, ngu- sitrobheli berry yokudla, ukususa amakhilogremu amabili noma amathathu engeziwe. Lapha kufanele udle ngokulinganayo izikhathi ezinhlanu ngosuku. Ngaphezu kwama-strawberries, ukudla kufanele kufake amanye amajikijolo, izithelo nemifino, inyama enomzimba, ubisi olunamafutha aphansi, okusanhlamvu.

Uma udinga ukulahlekelwa amakhilogremu angafika kwanguhlanu, ungazizamela ukudla kwamajikijolo masonto onke… Akufanele ukunamathela ekudleni okunjalo isikhathi eside kunalesi sikhathi, ngoba kuqukethe amaprotheni ambalwa namafutha. Futhi ngokudla okunjalo isikhathi eside, izinkinga zokusebenza komzimba zingavela. Kufanele udle kathathu ngosuku. Kunconywa ukuthi ungadli ngemuva kuka-19 ntambama. Ngaphezu kwamajikijolo, imenyu kufanele ifake i-cottage shizi enamafutha aphansi nolunye ubisi omuncu olunamafutha amancane, inyama ebilisiwe noma imicu yezinhlanzi, izithelo nemifino emisha, nezinhlamvu.

Ukudla kwe-strawberry nakho kuklanyelwe izinsuku eziyisikhombisa, emva kwalokho, njengomthetho, amakhilogremu angu-3-4 engeziwe ashiya umzimba (uma kukhona ukukhuluphala ngempela). Uma udinga ukunciphisa umzimba kancane, ungakwazi ukunciphisa isikhathi sokudla. Udinga ukudla ekudleni kwama-sitrobheli cishe njalo emahoreni ama-3 (sekukonke, kutuswa ukuhlela ukudla okuyisihlanu kwansuku zonke) ezingxenyeni ezincane ngemikhiqizo enjalo:

- ama-strawberry (i-berry evelele ekudleni);

- i-kefir ephansi, i-cottage shizi, ubisi, iyogathi yemvelo;

- izithelo (kungcono ukukhetha ama-apula noma amawolintshi namanye ama-citrus);

- imifino (i-asparagus, ulethisi, utamatisi, ukhukhamba, izaqathe, u-anyanisi oluhlaza);

- inyama enomzimba (qala ususe isikhumba kuyo);

- isinkwa sefulawa esingenamikhono;

- i-Melon;

- imifino ehlukahlukene;

- izinhlanzi ezondile;

– amazambane.

Ungasebenzisa futhi uwoyela omncane womnqumo (kepha ungawushisi) noju lwemvelo.

Zonke izindlela zamajikijolo zihlinzekela ukwenqatshwa kasawoti, kungagcina uketshezi emzimbeni futhi kuvimbele ukwehla kwesisindo.

Ukudla okusajingijolo ihlala izinsuku ezintathu. Ukudla kwakhe kuzokuvumela ukuthi ushise amakhilogremu amabili we-ballast engadingekile yamafutha. Ukudla okungu-4 ngosuku, ngaphezu kwama-raspberries, ungadla ushizi we-fat-fat cottage, i-kefir, inhlanzi, inyama yenkukhu, izithelo ezingenasitashi.

Imenyu yokudla kwamajikijolo

Isibonelo sokudla se-XNUMX-Day Berry Express Diet

Ukudla kwasekuseni: 2 okusanhlamvu okusanhlamvu okuphelele; I-150 g ye-strawberry-cherry platter, engafakwa ngokhilimu omuncu wokuqukethwe okuncane kwamafutha (1-2 tsp) noma isiphuzo sobisi omuncu; itiye eluhlaza.

Isidlo sasemini: isaladi yamatamatisi, ukhukhamba nemifino ehlukahlukene; ingilazi ye-kefir ephansi.

I-snack yantambama: 150 g isaladi ye-apula ne-orange; i-decoction ye-herbal.

Isidlo sakusihlwa: irayisi elibomvu elibilisiwe (kufika ku-150 g); 100 g wamacherry.

Izinsuku ezi-4 zokudla kwamajikijolo

Usuku 1

Ukudla kwasekuseni: 150 g wanoma yimaphi amajikijolo amasha; ibhanana; 200-250 ml ye-kefir engenawo amafutha.

Isnack: sitrobheli puree (kufika ku-150 g) nengilazi yobisi olunamafutha amancane.

Isidlo sasemini: inyama yenkukhu, ephekwe ngaphandle kokufaka uwoyela (kufika ku-150 g); idlanzana le-asparagus ebilisiwe; isaladi elincane le-apula elinama-strawberry; inkomishi yetiye eliluhlaza.

Isidlo sasemini: 2 tbsp. l. ama-cornflakes ashubile ngamanzi abilayo; uhhafu welitha le-yogurt engenalutho enezicucu zanoma yisiphi isithelo esingesona isitashi.

Isidlo sakusihlwa: isaladi yekhukhamba notamatisi; amazambane amayunifomu (300 g).

Usuku 2

Ukudla kwasekuseni: 150 g wama-strawberry; crouton nengilazi yobisi enamafutha amancane.

Isnack: uhhafu welitha lezithelo nejikijolo cocktail, okubandakanya ama-cherries, ama-raspberry ne-orange.

Isidlo sasemini: ama-pancake ama-2 okudla nge-berry puree kanye ne-1 tsp. uju noma ujamu; inkomishi yetiye eliluhlaza.

Isidlo sasemini: i-cherry buttermilk (100-150 g).

Isidlo sakusihlwa: 150 g wezaladi zezithelo; i-kefir ephansi (ingilazi).

Ngaphambi kokulala: ungaphuza nengilazi yesiphuzo sobisi olunamafutha aphansi.

Usuku 3

Ukudla kwasekuseni: 2 tbsp. l. i-muesli ngaphandle koshukela noma i-oatmeal; ijusi yezithelo (ingilazi).

Isnack: sitrobheli puree (150 g) nengilazi ye-yogurt engenalutho noma i-kefir.

Isidlo sasemini: ucezu lwenyama yenkukhu ebilisiwe (100 g); i-apula netiye eliluhlaza.

Isidlo sasemini: 100 g we-orenji ne-sitrobheli puree; iyogathi enamafutha amancane (250 ml).

Isidlo sakusihlwa: 150 g wamazambane abilisiwe noma abhakiwe; ingxenye encane yesaladi yemifino engeyona yesitashi enamakhambi; itiye.

Usuku 4

Ukudla kwasekuseni: ama-crouton ama-2; i-cocktail yezithelo (0,5 l).

I-Snack: ingilazi ye-yogurt; i-apula noma i-pear.

Isidlo sasemini: 150 g wezinhlanzi ezishubile; amakhukhamba ambalwa; inkomishi yetiye eliluhlaza.

Isidlo sasemini: 2 tbsp. l. i-muesli enama-strawberry; ingilazi ye-kefir.

Isidlo sakusihlwa: 150 g wezithelo noma isaladi lamajikijolo.

Isibonelo sokudla kokudla kwamajikijolo masonto onke

UMsombuluko

Ukudla kwasekuseni: 2 tbsp. l. i-oatmeal noma i-muesli enamanzi abilayo ngaphandle kwezithasiselo.

Isidlo sasemini: inyama yenkukhu ebilisiwe noma inhlanzi (100 g) ngesitsha eseceleni semifino engeyona yesitashi; idlanzana lamajikijolo.

Isidlo sakusihlwa: ingilazi ye-yogurt enamafutha amancane noma i-kefir.

NgoLwesibili

Ukudla kwasekuseni: 150 g we-fat-curd ephansi nengilazi yejikijolo.

Isidlo sasemini: ucezu lwenkukhu ebilisiwe nesitshulu semifino; idlanzana lama-strawberry noma ama-raspberries.

Isidlo sakusihlwa: 100 g we-puree kusuka kunoma imaphi amajikijolo kanye ne-kefir ephansi (ingilazi).

NgoLwesithathu

Ukudla kwasekuseni: amaqanda abilisiwe (ama-2 ama-PC.); ingilazi yejusi yezithelo esanda kufinywa.

Isidlo sasemini: isobho lemifino elingafakiwe Amaqebelengwane ama-2 amancane enhlanzi; itiye eliluhlaza kalamula.

Isidlo sakusihlwa: 150 g isaladi yanoma yiziphi izithelo ezingezona ezesitashi no-2 tbsp. l. i-oatmeal noma i-muesli enamanzi abilayo; iyogathi yemvelo (300 ml).

NgoLwesine

Ukudla kwasekuseni: 2 ubhontshisi ophelele; idlanzana lamajikijolo; ijusi yezithelo (ingilazi).

Isidlo sasemini: isitsha sesobho semifino esingathosiwe; utamatisi; i-kefir ephansi noma ubisi (ingilazi).

Isidlo sakusihlwa: i-cottage shizi enamafutha aphansi (100 g) ngokufakwa kwama-strawberry noma amanye amajikijolo; ijusi yezithelo esanda kufinywa.

Friday

Ukudla kwasekuseni: 150 g welayisi elibilisiwe (mhlawumbe nsundu); 100 g wezithelo; itiye eliluhlaza.

Isidlo sasemini: inyama ebilisiwe ebilisiwe (100 g); isaladi ngemifino kanye namakhambi.

Isidlo sakusihlwa: 2 tbsp. l. i-cottage shizi enamafutha aphansi enedlanzana lamajikijolo; itiye eliluhlaza kalamula.

Saturday

Ukudla kwasekuseni: ingxenye encane ye-oatmeal nejusi le-apula (ingilazi).

Isidlo sasemini: isitshulu semifino kanye ne-pudding ethile yamajikijolo.

Isidlo sakusihlwa: i-muesli enama-strawberry; i-kefir ephansi (ingilazi).

Sunday

Emini, udinga ukudla amafutha aphansi noma i-1% kefir nanoma yimaphi amajikijolo. Kunconywa ukuthi ufake amajikijolo amnandi kakhulu futhi anekhalori ephezulu ekudleni engxenyeni yokuqala yosuku, futhi wenze isidlo sakusihlwa nge-kefir (uphuze ingilazi yesiphuzo sobisi olubilisiwe).

Isibonelo sokudla kokudla kwe-sitrobheli izinsuku ezine

Usuku 1

Ukudla kwasekuseni: i-apula kanye nesaladi le-sitrobheli, elinganiselwa nge-1 tsp. uju; i-kefir ephansi noma i-yogurt (ingilazi).

Isinongo: 200 g wama-strawberry.

Isidlo sasemini: 50 g wenhlama yenkukhu ebilisiwe; ukhukhamba omusha kanye nengilazi yama-strawberry.

Isidlo sasemini: ama-strawberry ambalwa nesinkwa esiphelele senhlamvu.

Isidlo sakusihlwa: isaladi lamazambane abilisiwe, u-anyanisi, ama-strawberry kanye ne-cottage shizi, okunongwe nge-kefir.

Usuku 2

Ukudla kwasekuseni: ucezu lwesinkwa esishisiwe

Isnack: ingilazi yobisi olunamafutha amancane, eshaywe ngamajikijolo.

Isidlo sasemini: ama-pancake ambalwa enziwe ngofulawa nobisi (akukho ushukela ongeziwe), okugcwele ama-strawberry.

Isidlo sasemini: idlanzana lama-strawberry afafazwe uju oluncane; itiye eliluhlaza.

Isidlo sakusihlwa: iklabishi emhlophe kanye nesaladi ye-strawberry, ifakwe kancane ngamafutha yemifino.

Usuku 3

Ukudla kwasekuseni: ubhontshisi onama-strawberry ngaphezulu.

Umthamo: 200 g wama-strawberry nengilazi ye-kefir.

Isidlo sasemini: isaladi locezu lwekhabe, ubhanana, ama-strawberry ambalwa.

Isidlo sasemini: idlanzana lama-strawberry nesinkwa.

Isidlo sakusihlwa: isaladi lamavithamini kufaka phakathi ama-strawberry, iklabishi kanye noqathe itiye.

Usuku 4

Ukudla kwasekuseni: ucezu lweshizi olunamafutha amancane kanye no-100-150 g wama-strawberry.

Isinekhi: uhhafu wewolintshi kanye nama-strawberry ambalwa.

Isidlo sasemini: ucezu lwenhlanzi ebilisiwe ene-ulethisi, ogcotshwe ngamafutha omnqumo amancane; isitsha sama-strawberry; itiye eliluhlaza kalamula.

Isidlo santambama: ama-strawberry ambalwa.

Isidlo sakusihlwa: isaladi, kufaka phakathi iklabishi nama-strawberry.

Isibonelo sokudla okusajingijolo izinsuku ezintathu

Usuku 1

Ukudla kwasekuseni: 100 g wamajikijolo kanye nenani elifanayo le-cottage shizi (ingxenye yobisi ebilisiwe ingashintshwa ngengilazi yobisi olubilisiwe noma i-kefir).

Isnack: 150 g wejingijolo jelly nengilazi yamajikijolo ngokwawo isha.

Isidlo sasemini: inyama yenkukhu ebilisiwe (200 g), enganakwa nge-raspberry sauce

Isidlo sakusihlwa: ingilazi yeyogathi nedlanzana lamajikijolo.

Usuku 2

Ukudla kwasekuseni: 100 g wamajikijolo; iyogathi noma i-kefir (ingilazi).

Isiphuzo: ama-raspberries (200 g) ane-2 tsp. uju.

Isidlo sasemini: ucezu lwenhlanzi ebilisiwe noma eshubile (150 g); utamatisi noma ikhukhamba.

Isidlo sakusihlwa: hlanganisa ama-raspberries angama-200 no-1 tbsp. l. amantongomane anemininingwane.

Usuku 3

Ukudla kwasekuseni: ama-raspberries (100 g); ingilazi yeyogathi.

Isnack: amajikijolo (200 g) nama-walnuts ambalwa.

Isidlo sasemini: ucezu lwenyama ebilisiwe ebilisiwe (kufika ku-150 g) kanye nesaladi yesanqante neklabishi (150 g).

Isidlo sakusihlwa: ama-apula amabili amasha noma abhakiwe; isitsha samajikijolo.

Ukungafani kokudla kwamajikijolo

  1. Ukungezwani komzimba namajikijolo kuyisizathu sokukhetha ukudla okwehlukile ukuze uvuselele isibalo sakho. Ngemininingwane yakho, ama-strawberry nama-strawberry aphikiswa ngokweqile ezinganeni ezinokungezwani komzimba nokudla, i-diathesis.
  2. Ithebhu yokubuka inqubo yamajikijolo kunoma ikuphi ukwahluka - ukukhulelwa, ukuncelisa, ubuntwana noma ukuguga.
  3. Awukwazi ukudla kanjalo uma kwenzeka ukwanda kwezifo ezingamahlalakhona, ngesilonda esiswini esikhona, i-acidity ephezulu, umfutho wegazi ophakeme, izifo zezinso noma zesibindi.
  4. Akunconywa ukunciphisa umzimba ngamajikijolo uma uhlangabezana nokucindezeleka ngokomzimba noma kwengqondo.
  5. Akufanele uhlale ekudleni kwamajikijolo kubantu abasanda kuhlinzwa.

Izinzuzo zokudla kwamajikijolo

  1. Ngaphezu kokuthi ngosizo lwalesi sidlo ungaphonsa ngokushesha amakhilogremu athe xaxa, inqubo yamajikijolo inezinzuzo eziningi ngenxa yosizo lwamajikijolo ngokwawo.
  2. Wonke umuntu uyazi ukuthi amajikijolo aqukethe amavithamini amaningi futhi azama ukuwadla kakhulu ngesikhathi sokuvuthwa. Omama abaningi basemakhaya bavuna amajikijolo ebusika - bayomisa, bafeze iqatha, bapheke okulondolozayo kanye nezinsini. Uma izazi zokudla okunomsoco cishe zingahambisani nezinketho ezimbili zokuqala zezikhala, khona-ke ukwelashwa kokushisa kwamajikijolo kususa amavithamini amaningi asebenzisekayo nama-multivitamini, izakhi ezahlukahlukene zokulandela umkhondo, uwoyela, ama-organic organic, ama-sterols. Ngakho-ke, kunempilo kakhulu ukudla amajikijolo amasha.
  3. Ama-Strawberries, asetshenziswa ngenkuthalo ezinhlotsheni ezahlukahlukene zokuncipha kwesisindo samajikijolo, acebile ngamavithamini (ikakhulukazi amaqembu B, C), ama-organic organic (salicylic ne-oxalic). Leli berry libhekwa njenge-diaphoretic, lisiza ukunciphisa igazi, lisuse ubuthi, futhi lilinganise i-microflora yamathumbu. UVitamin C uyabandakanyeka ekwelapheni ngokushesha kwamanxeba, ukuqinisa amasosha omzimba, nokwenza ngcono isimo sesikhumba. Izakhi zokulandelela (i-potassium, i-magnesium, i-calcium) iqinisa uhlelo lwezinzwa, ithuthukise ukuphefumula kwamaselula.
  4. Ukudla ama-strawberry kuthuthukisa ukugaya. Lawa majikijolo aqukethe amavithamini C, B1, B2, PP, folic acid, carotene, pectins, nosawoti wamaminerali. Izakhi zokulandelela eziqukethwe ama-strawberry (insimbi, ithusi, i-zinc, i-manganese, i-cobalt) zibandakanyeka ku-hematopoiesis. Futhi kusuka emaqabunga e-sitrobheli balungiselela ukumnika okuhle kakhulu kwe-diuretic.
  5. Cishe wonke amajikijolo anomthelela omncane we-laxative. Ukwethulwa kwabo njalo ekudleni kuzosiza ukusungula ukusebenza okulungile kwesisu.
  6. Abaningi abaye babhekana nokuncipha kwesisindo berry kubo ngokwabo baqaphele ukuthuthuka esimweni sezinzipho (bayayeka ukukhipha uketshezi nokuphuka), nokuqinisa izinwele. Isikhumba sithola i-matte shadow ekhangayo, isakhiwo saso siyalinganiswa, izinduna nezinduna ziyanyamalala.
  7. Izidambisi zemvelo ezitholakala kumajikijolo amaningi, zisivikela ekucasukeni, ukunganaki, ukushintsha kwemizwelo, nezinye izifo zemizwa.
  8. Ubumnandi bemvelo bamajikijolo busiza ekuqedeni izifiso zokwenza amakhekhe.
  9. Ukusetshenziswa kwamajikijolo kukhuthaza ukuhlanzwa okuncane kwemithambo yegazi nomzimba wonke, ngoba amajikijolo namajusi asanda kufinywa kubo akwazi ukususa i-cholesterol eyingozi, ama-bile acid kanye namajusi ensimbi.
  10. Ithuthukisa ukujikeleza kwegazi nomsebenzi wesistimu yenhliziyo. Amafutha abalulekile atholakala kumajikijolo anomthelela omuhle ekunqandeni igazi.

Okubi kokudla kwamajikijolo

  • Imenyu yokudla kwamajikijolo ezinhlobonhlobo eziningi ayikalinganiseli ngokwanele. Ngokuvamile, izazi zokudla kanye nodokotela batusa ukusebenzisa amajikijolo ngokulinganisela. Ukweqisa kwabo ekudleni kungaholela ekuphazanyisweni kohlelo lokugaya ukudla, kuhudo.
  • Ama-organic acid avela kumajikijolo anomthelela omubi emazinyweni - koqweqwe lwawo lwamazinyo lonakalisiwe, kwakhiwa ama-caries nezinye izinkinga zomlomo womlomo. Ngakho-ke, ungakhohlwa ukuxubha amazinyo akho noma ugeze umlomo wakho kahle ngemuva kokudla amajikijolo.
  • Ukulandela imithetho yokudla kuzokusiza ukuthi wehlise amakhilogremu ambalwa, kepha ngokunokwenzeka ngeke ukwazi ukunciphisa isisindo kakhulu enkambweni eyodwa yokudla.
  • Ukudla kwamajikijolo kuyisizini ethile. Ijikijolo ngalinye linenkathi yalo yokuvuthwa ngokwemvelo endaweni ethile. Ukusetshenziswa kwezipho zemvelo ezingenisiwe, okokuqala, kuzoshaya isikhwama semali, futhi okwesibili (okubaluleke kakhulu), kungalimaza isimo sempilo. Imvamisa, ukulondolozwa okungcono nokuthuthwa, amajikijolo alashwa ngezinto ezingafihli lutho. Kungcono ukudla isivuno esisha esimila endaweni yakho.

Ukuphinda ukudla kwamajikijolo

Ungabuyela ekuphindeni noma yiluphi uhlobo lokudla kwamajikijolo ngenyanga.

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