Ukudla okusanhlamvu, izinsuku ezingu-7, -5 kg

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

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-610 Kcal.

Ukudla okusanhlamvu kungenye yezindlela ezithembeke kakhulu, ezanelisayo futhi ezimnene, kodwa ngesikhathi esifanayo eziphumelelayo, izindlela zokuguqulwa komzimba. Imikhiqizo eyinhloko yesonto (okungukuthi, ngalesi sikhathi yakhelwe) izoba okusanhlamvu okuhlukahlukene (i-buckwheat, oats, irayisi elinsundu noma elinsundu, amabele).

Izinsuku eziyi-7 zokudla-impilo, ungalahlekelwa kufika kuma-5 kilograms angadingekile emzimbeni. Ungakudla kanjani okusanhlamvu ukunciphisa umzimba?

Izidingo zokudla okusanhlamvu

Lokhu kudla kwehlukile kokunye ngokususelwa ezinhlamvini zokudla ngoba awudingi ukunamathela ekudleni kwemono. Ungenza ukudla kwakho kuhluke kakhulu futhi ngasikhathi sinye ususe isisindo esingafuneki.

Vele, imikhawulo yokudla ayikasindiswa. Ukuze ukwehla kwesisindo kusebenze, kuyadingeka ukugwema usawoti, ushukela, ibhotela nezinye izithasiselo ezinamafutha, kanye neziphuzo eziqukethe utshwala.

Konke okusanhlamvu kufanele kuphekwe emanzini. Ngendlela, akuwona wonke okusanhlamvu okuvunyelwe ukusetshenziswa. Kunconywa ukwenqaba irayisi elimhlophe, i-semolina, noma yikuphi okusanhlamvu osheshayo.

Isisekelo sokudla iphalishi. Ungabafaka ngenani elincane le-kefir (amafutha aphansi noma amafutha aphansi), ubisi, iyogathi yemvelo ngaphandle kwezithasiselo, ushizi we-cottage shizi onamafutha amancane, izithelo ezingezona ezesitashi, umhluzi wemifino, 1-2 tsp. uju wemvelo ngosuku. Kunconywa ukwenqaba okunye ukudla ngesikhathi sokudla okusanhlamvu.

Kufanele udle kathathu ngosuku, wenqabe ukudla amahora angu-3-4 ngaphambi kokulala. Zama ukuphuza amanzi anele phakathi kokudla (itiye eliluhlaza namakhambi lingasetshenziswa). Ukuze ungadli ngokweqile, ungadluli okusanhlamvu okungaphezu kwama-50 g (okusho isisindo samabele asomile) ngasikhathi bese usenezela ngokudla okungenhla. Ukonga isikhathi ekuphekeni, ungasebenzisa okusanhlamvu okukodwa nsuku zonke, noma ungaxuba okusanhlamvu okunempilo.

Yengeza kancane kancane ukudla okusha ekudleni kwakho njengoba uyeka ukudla okusanhlamvu. Okokuqala, khulisa inani lezithelo futhi wethule imifino engeyona isitashi, bese kuba imidumba (soy kungenzeka). Ngemuva kwalokho, kuvunyelwe ukwengeza ukudla ngenani elikhulu le-cottage shizi neminye imikhiqizo yobisi oluvutshiwe, bese kuba nenyama nenhlanzi engenawo amandla. Kunconywa ukunciphisa imikhiqizo enoshukela kanye nofulawa empilweni yangemva kokudla. Uma kungenjalo, kungakhathaliseki ukuthi ulahlekelwa isisindo kangakanani, isisindo esiningi singabuya futhi.

Ngaphezu kokudla okusanhlamvu okuchaziwe, kunezinye izindlela. Isibonelo, inqubo yokwengeza i-kefir (eyenzelwe izinsuku ezintathu), okusanhlamvu-imifino nezithelo zokusanhlamvu (ungahlala kulezi kuze kube yizinsuku ezi-3), ukudla okwehliswayo okusanhlamvu (okuhlala izinsuku ezingu-5-1). Kukhona futhi inqubo kaBrad Peet, esiza umlingisi uqobo aguqule umzimba (lezi yizinsuku eziyi-2 zokuzila okusekelwe okusanhlamvu). Ungathola okuningi mayelana nokudla kwabo kumenyu engezansi. Ngakho-ke khetha okuhlukahlukene okuthandayo bese uya kumuntu ophelele.

Imenyu yokudla okusanhlamvu

Isilinganiso esilinganiselwe sokudla okusanhlamvu isonto elilodwa

Usuku 1

Ukudla kwasekuseni: amabele ngokufakwa kwe-1 tsp. uju.

Isidlo sasemini: iphalishi le-buckwheat; ingilazi yobisi.

Isidlo sakusihlwa: iphalishi lamabele; enye iyogathi yemvelo.

Usuku 2

Ukudla kwasekuseni: iphalishi lamabele.

Isidlo sasemini: irayisi; ingilazi yobisi.

Isidlo sakusihlwa: iphalishi ye-millet ne-apula egayiwe.

Usuku 3

Ukudla kwasekuseni: i-oatmeal enezingcezu zama-apula.

Isidlo sasemini: irayisi elinengilazi yomhluzi wemifino.

Isidlo sakusihlwa: iphalishi lamabele; cishe i-100 g ye-cottage shizi.

Usuku 4

Usuku lonke, kunconywa ukuthi kudle i-150 g yelayisi enkampanini yama-apula angama-500 g exutshwe nenani elincane lejusi kalamula elisanda kufinywa.

Usuku 5

Ukudla kwasekuseni: iphalishi lebhali eline-1 tsp. uju.

Isidlo sasemini: irayisi elinengilazi yomhluzi wemifino.

Isidlo sakusihlwa: i-buckwheat; iwolintshi noma esinye isithelo esisawolintshi.

Usuku 6

Ukudla kwasekuseni: i-buckwheat enengilazi ye-kefir.

Isidlo sasemini: i-buckwheat kanye ne-200 ml yemhluzi yemifino.

Isidlo sakusihlwa: iphalishi lelayisi nengilazi ye-kefir noma i-50 g ye-cottage shizi.

Usuku 7

Ukudla kwasekuseni: amabele enengilazi yobisi.

Isidlo sasemini: i-buckwheat nengilazi yomhluzi wemifino.

Isidlo sakusihlwa: i-oatmeal ene-apula eligayiwe ngokufakwa kwe-1 tsp. uju.

Isabelo sokudla okusanhlamvu nge-kefir

Ukudla kwasekuseni: ingxenye yephalishi le-buckwheat eshubile (i-100 g eyenziwe ngomumo) ngokufakwa kwe-kefir enamafutha aphansi.

Isidlo sasemini: ingxenye efanayo yama-oats asongwe; 200-250 ml ye-kefir.

Isidlo sakusihlwa: amagremu ayi-100 wanoma iliphi iphalishi.

Ukudla kokudla okusanhlamvu nemifino

Ukudla kwasekuseni: 100 g we-oats ogoqiwe.

Isidlo sasemini: amagremu angama-50 elayisi kanye nesaladi elivela emifino non-starchy namakhambi.

Isidlo sakusihlwa: kufika ku-100 g wephalishi lommbila.

Ukudla kokudla kwezithelo

Ukudla kwasekuseni: 100 g we-oatmeal kanye ne-apula eligayiwe.

Isidlo sasemini: ama-apula ama-2 nezipuni ezimbalwa zebhakede.

Isidlo sakusihlwa: 50 g iphalishi le-oatmeal.

Note… Uma ufisa, ungadla izithelo ezisawolintshi phakathi kokudla okuyinhloko.

Ukudla kokulayishwa kokudla okusanhlamvu

Ukudla kwasekuseni: 100 g wephalishi lakho olithandayo neqanda elilodwa elibilisiwe.

Isnack: Imifino embalwa engeyona yesitashi.

Isidlo sasemini: 50 g we-buckwheat obilisiwe nge-beet isaladi ebilisiwe.

Isidlo sakusihlwa: ingilazi ye-kefir nezipuni ezimbalwa zephalishi, oyithandayo.

Ukudla Okudliwayo KukaBrad Peet

Ukudla kwasekuseni: i-muesli engenashukela (3-4 tbsp. L.) Ngokufaka idlanzana lamajikijolo, ayoliswe ngeyogathi yemvelo noma i-kefir ngesamba esincane.

Ukudla kwasekuseni kwesibili: ingxube yejusi oyikhonzile esanda kufinywa kanye neyogathi yemvelo.

Isidlo sasemini: isitshulu, okunconywa ukuthi senziwe kusuka ku-bell pepper, anyanisi, isilimo esidliwayo esinamagatsha anamanzi, uphizi.

Isinekhi: izingcezu ezimbalwa zezinkukhu ezibilisiwe.

Isidlo sakusihlwa: izipuni ezimbalwa zelayisi ngokufakwa kwe-apula.

Ukungafani kokudla okusanhlamvu

Akunandaba ukuthi ukudla okusanhlamvu kungabonakala kulula kangakanani kuwe, kusekhona ukuphikisana okuthile kukho.

  • Akufanele kutholakale kulabo abanesifo se-celiac (isifo se-celiac).
  • Abantu abananoma yiluphi uhlobo lokugula kwamathumbu noma kwesisu bangaphendukela ekudleni okusanhlamvu kuphela uma kuvunywa yi-gastroenterologist.
  • Ukubonisana nochwepheshe ofanelekayo, kunjalo, kunoma yikuphi ngeke kube yinto engadingekile.

Izinzuzo zokudla okusanhlamvu

  1. Izinhlamvu ezithintekayo ekudleni zingumthombo obalulekile wezinto ze-fiber ne-ballast ezihlanza ngobumnene nangempumelelo amathumbu ezintweni eziyingozi.
  2. Kufakazelwe ngokwesayensi ukuthi abantu abakudla kwabo okuqukethe okungenani ama-3-4 servings okusanhlamvu ngesonto banamathuba angama-20% amancane okubhekana nezifo zesistimu yenhliziyo. Ngakho-ke, noma ngabe ufuna ukunciphisa isisindo, ukwethula okusanhlamvu ekudleni kuyanconywa ukuze uzuze umzimba futhi uthuthukise impilo.
  3. Futhi, okusanhlamvu kucebile kuma-antioxidants ahlukahlukene, amaminerali kanye nezakhi. Banomphumela omuhle ekusebenzeni kwesibindi, bahlanze izindonga zemithambo yegazi, basize ukwenza amazinga e-cholesterol abejwayelekile, bavimbele ukufakwa kukasawoti, futhi basize ukuvimbela i-anemia nezinye izinkinga eziningi zempilo. Izinhlamvu zinomphumela omuhle kakhulu ekusebenzeni kwepheshana lamathumbu, kusiza ukudla ukuthi kungene kangcono, kuqedwe izinkinga zokuqunjelwa kanye nezihlalo.
  4. Izinto ezitholakala okusanhlamvu zinomthelela omuhle ekubukekeni komuntu. Isikhumba siba nempilo futhi sisha, inani lezinduna nokunye okungakhangi kuncishiswe kakhulu, izinwele nezinzipho kuyaqina.
  5. Ukudla okusanhlamvu uqobo kuvame ukuba lula (ngokwengqondo nangokwenyama). Awukho umuzwa wendlala, futhi, ngokufanele, isifiso sokugqashula kule nqubo bese ushaya ngezibiliboco ezingavunyelwe.
  6. Izinhlobonhlobo zokusanhlamvu nemikhiqizo eyengeziwe ikuvumela ukuthi wenze imenyu ibe nesithukuthezi futhi ungakhathali uhlobo olufanayo lokudla olunikezwayo. Ngenxa yokuthi okusanhlamvu kugcwele ngokuphelele amandla, ukukhathala, ukunganaki, ubuthakathaka nokunye ukudla okujabulisayo ngeke kukuvakashele. Ngakho-ke, uma ufisa, ungadlala imidlalo, okuzosheshisa inqubo yokulahlekelwa isisindo futhi ikwenze ungabi mncane nje kuphela, kodwa futhi uvumelane.
  7. Ukudla okusanhlamvu kusheshisa izinqubo zomzimba zomzimba, futhi lokhu, kukhulisa amathuba okugcina isisindo esitholwe ngemuva kokulahlekelwa isisindo futhi sijabulele imiphumela ezuziwe isikhathi eside.
  8. Kuhle futhi ukuthi inqubo ikuvumela ukuthi wonge imali. Kushibhile ngokusobala ukudla okusanhlamvu kunensada yemikhiqizo yamaprotheni.
  9. Enye inzuzo yokudla okusanhlamvu ukuthi akuthathi isikhathi esiningi ukulungisa ukudla. Ungazinikela emsebenzini ovuza kakhulu.

Okubi kokudla okusanhlamvu

Ngaphandle kosizo lokusanhlamvu, ekudleni okusanhlamvu, kungahle kube nokushoda kwezinto nezinto ezidingekayo ekusebenzeni okujwayelekile komzimba (ikakhulukazi, ngenxa yomkhawulo obalulekile wokukhiqizwa kwamaprotheni). Ukugwema lokhu, ngeke kube ngokweqile ukuthatha indawo enamavithamini namaminerali.

Ukuphinda ukudla okusanhlamvu

Akunconyelwa ukunamathela ekudleni okusanhlamvu ngaphezu kokuphindwe kabili ngonyaka, futhi kungakuhle ukuthi ugcine ikhefu phakathi kwamarandi wokudla okungenani izinyanga ezingama-2-3.

shiya impendulo