Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-6 kg ezinsukwini eziyi-10.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-670 Kcal.
Ukufunda izincomo zezindlela eziningi ezithandwayo zokulahlekelwa isisindo, kubonakala sengathi isibalo esincane siyintokozo ebiza kakhulu. Ngempela, ngokuvamile ukuze uhambisane nemithetho yezokudla, hhayi imikhiqizo yesabelomali edingekayo. Eqinisweni, ungakwazi ukuguqula umzimba ngokuphawulekayo ngaphandle kokushaya isikhwama, kodwa, ngokuphambene nalokho, futhi ulondoloze imali.
Izidingo zokudla ezishibhile
Uma ufuna ukunciphisa umzimba eshibhile futhi ujabule, vele, ungaphendukela ku-mono-diet esekelwe, ithi, i-oatmeal noma i-buckwheat ukuze uthole usizo. Uma kuqhathaniswa neminye imikhiqizo yokudla, ukudla lokhu okusanhlamvu kuphela isonto lonke kuyoba injabulo engabizi. Futhi uma unesiqephu sakho somhlaba, akukhona yini ukonga ukudla, isibonelo, ama-apula atshalwe kuso? Kodwa, njengoba wazi, ukudla oku-mono akuyona indlela enempilo kakhulu yokulahlekelwa isisindo. Kungcono ukusondela ekukhethweni kwendlela yokulahlekelwa isisindo eshibhile ngokucophelela.
Sikukwazisa ukuthi uhlanganise lezi zifiso ezilandelayo bese wenza isabelo sokudla ukuze ukudla kungathinti isimo sakho sezezimali noma impilo yakho kanye nokuphila kahle. Ngendlela, unganciphisa kakhulu isisindo somzimba. Labo abahambe ama-4-5 kilogram ngesonto bazokuqinisekisa lokhu kuwe. Kungcono ungahlali kule ndlela isikhathi esingaphezu kwamasonto amabili elandelana.
Kuyadingeka ukuthi ushiye okunamafutha nokudla okunama-khalori amaningi, ungafaki amaswidi ahlukahlukene namakhekhe. Uvunyelwe ukushiya izingcezu ezimbalwa ze-rye noma isinkwa sokudla okusanhlamvu ngosuku. Kunconywa futhi ukuthi uthumele ukudla okufakwe emanzini anosawoti, ukhukhamba ngaphansi kokuvinjelwa (ngenkathi usawoti ungawabeka izitsha uqobo), ukudla okubhemayo.
Isisekelo sokudla kufanele sibe okusanhlamvu, izithelo, imifino. Kuhle uma isikhathi sokudla sihambisana nesikhathi sokuvuthwa sezithelo ezisetshenziselwa ukudla. Kulokhu, kokubili intengo kanye nekhwalithi yemikhiqizo kuzozuza kuphela. Ngezinye izikhathi akunqatshelwe ukwengeza imenyu (futhi ngisho efiselekayo) ngenhlanzi nenyama enamafutha. Nokho umzimba udinga impahla yokwakha. Ochwepheshe batusa ukudla ukudla okushibhile izikhathi ezine ngosuku, ukusekela imenyu ngendlela yokuthi kukhona ukudla oku-3 okuyinhloko kanye ne-snack encane e-1 etholakala phakathi kwasekuseni nesidlo sasemini. Susa ukudla ngemuva kwamahora ayi-18-19 (ubukhulu - 20:00 uma ulala sekwephuzile kakhulu). Uma kungenjalo, inqubo yokulahlekelwa isisindo ingase yehlise kakhulu.
Kunconywa ukuthi cha ekhofi eliqinile netiye futhi-ke, iziphuzo ezidakayo neziphuzo ngesikhathi sokuncipha. Kulokhu, kufanelekile ukusebenzisa amakhambi, ama-teas aluhlaza angenawo ama-sweeteners, amajusi angenashukela (kwesinye isikhathi) kanye nenani elanele lamanzi ahlanzekile angenawo amakhabhoni. Lokhu kuzoba nomthelela omuhle ku-metabolism futhi kusize ekunciphiseni isifiso esinamandla, kugweme okunye ukudla ngokweqile. Ngempela, phakathi kwezinye izinzuzo, uketshezi oludakiwe lusigcwalisa ngokuphelele isisu.
Isibonelo sokudla ekudleni okungabizi izinsuku eziyi-10
Usuku 1
Ukudla kwasekuseni: cishe i-200 g yebhali leparele eliphekwe emanzini (uwoyela nezinye izithasiselo ezinamafutha akuvunyelwe).
Isnack: ingilazi yama-kefir anamafutha aphansi.
Isidlo sasemini: 300 g isobho lemifino elikhanyayo ngaphandle kokuthosa kanye nezinkwa ezi-2 ezincane zokudla okusanhlamvu.
Dinner: isaladi, izithako zazo eziphakanyiswayo ukwenza iklabishi elimhlophe, izaqathe, ama-apula, u-anyanisi; iqanda elilodwa lenkukhu elibilisiwe.
Usuku 2
Ukudla kwasekuseni: 200 g wephalishi lelayisi eliphekwe emanzini.
Isnack: iqanda elibilisiwe.
Isidlo sasemini: isobho lemifino elenziwe ngemikhiqizo engeyona isitashi (kufika ku-300 g); ungadla ne-rye engu-1-2 noma isinkwa esigcwele okusanhlamvu.
Isidlo sakusihlwa: njengangoMsombuluko, udinga ukudla isaladi yezithelo nemifino echazwe ngenhla, kuphela esikhundleni seqanda kufanele uphuze ingilazi ye-kefir.
Usuku 3
Ukudla kwasekuseni: 1 iqanda lenkukhu elibilisiwe (ungalipheka epanini, kepha ngaphandle kokufaka uwoyela).
Isnack: ingilazi ye-kefir.
Isidlo sasemini: isobho lemifino nocezu lwesinkwa se-rye.
Isidlo sakusihlwa: isaladi esivele sikhona esidliwayo futhi kufika ku-200 g we-buckwheat obilisiwe emanzini.
Usuku 4
Ukudla kwasekuseni: 150 g wenhlanganisela izaqathe ezicubuziwe nama-apula, ngokufakwa kwe-1 tsp. imifino (mhlawumbe umnqumo) uwoyela.
Isnack: ingilazi ye-kefir.
Isidlo sasemini: 300 g wesobho semifino; ucezu lwesinkwa sesinhlamvu, esivunyelwe ukuhlinzeka ushizi onamafutha amancane noma ungqimba we-cottage shizi, izingcezu zikatamatisi namakhambi.
Isidlo sakusihlwa: 130-150 g woshizi we-cottage shizi onamafutha amancane uginindela owodwa.
Usuku 5
Ukudla kwasekuseni: iqanda elibilisiwe; i-apula eligayiwe (cishe i-150 g), elinconywayo ukuthi lidliwe ngokufaka ingxenye encane kawoyela womnqumo.
Isnack: ingilazi ye-kefir.
Isidlo sasemini: 300 g wesobho, namuhla ongalungiswa nge-noodle kumhluzi wenkukhu; iklabishi ne-apula isaladi.
Ukudla kwakusihlwa: I-150 g yefillets yenkukhu ebilisiwe noma ebhakwe engenalutho nocezu lwesinkwa sefulawa ka-rye.
Usuku 6
Ukudla kwasekuseni: i-oatmeal noma i-muesli engenawo ushukela enezilayi ezimbalwa zama-apula (konke okufanele ukwenziwe ngothisipuni 1 wamafutha omnqumo).
Isnack: ingilazi yejusi yezithelo ngaphandle koshukela.
Isidlo sasemini: cishe i-150 g yamakhowe athwetshulwe emanzini; I-300 g isobho esuselwa kutamatisi, izingcezu eziyi-1-2 zesinkwa sokudla okusanhlamvu (okungcono komiswe ngaphambilini).
Isidlo sakusihlwa: 200 g we-buckwheat onemifino engeyona yesitashi eshisiwe emanzini.
Usuku 7
Ukudla kwasekuseni: I-muesli noma i-oatmeal engenashukela (ungangezela ama-apula amancane noma ezinye izithelo / amajikijolo angenasitashi kubo).
Isnack: ingilazi ye-kefir.
Isidlo sasemini: 250 g wezinhlanzi ezinamafutha, ezingaphekwa kusoso okhilimu namuhla; ucezu lwesinkwa se-rye.
Isidlo sakusihlwa: amazambane ambalwa asezingeni eliphakathi ngemifaniswano kanye nehering ebhakiwe (kufika ku-150 g).
Usuku 8
Ukudla kwasekuseni: 200 g wama-apula acubuziwe ngamafutha omnqumo.
Isnack: ingilazi yejusi le-apula, okungcono okusanda kufinywa.
Isidlo sasemini: kufika ku-300 g wesobho likatamatisi onamafutha amancane no-30-40 g wesinkwa sokudla okusanhlamvu, esingagcotshwa ngoshizi onamafutha aphansi ngesamba esincane, uhlobise izingcezu zikatamatisi omusha namakhambi.
Isidlo sakusihlwa: ingxube eyenziwe ngo-200 g wamabhithi abilayo abilisiwe (agayiwe noma aqoshwe kahle), ama-50 g wama-walnuts (aqoshwe kahle); 1-2 izingcezu zesinkwa se-rye.
Usuku 9
Ukudla kwasekuseni: i-muesli noma i-oatmeal enezithelo ezihlanganiswe nenani elincane lamafutha omnqumo.
Isnack: ingilazi ye-kefir.
Isidlo sasemini: inyama engenamafutha nemifino, ebhakwe kuhhavini noma eyosiwe (ingxenye ephelele akufanele yeqe ama-250 g).
Isidlo sakusihlwa: amazambane abhakiwe kanye ne-sauerkraut (ungakabhaka konke ndawonye, isisindo esifinyelela ku-250 g).
Usuku 10
Ukudla kwasekuseni: i-apula egayiwe nesanqante, enongwe nge-1 tsp. amafutha omnqumo (kufika ku-150 g); iqanda elilodwa lenkukhu elibilisiwe.
Isnack: uhhafu wengilazi yeyogathi yemvelo engenashukela.
Isidlo sasemini: inani elincane lesobho semifino elula; ucezu lwesinkwa se-rye; 200 g welayisi, lapho ungangezela khona izihlahla zomnqumo kanye nama-apricot omisiwe.
Isidlo sakusihlwa: namuhla simnandi - i-15 g yetshokholethi emnyama enokuqukethwe kococoa okungenani ama-70% noma i-1 tbsp. l. uju wemvelo.
Note… Izinketho zemenyu zivunyelwe ukwehluka. Into esemqoka ukulandela imigomo ejwayelekile yalokhu kudla futhi ungadluli kokuqukethwe okulinganiselwa kwekhalori kokudla okuphakanyisiwe okungenhla.
Ukungafani kokudla okushibhile
- Njengoba ukudla okushibhile akuhlukile ekuqineleni kwemithetho futhi, ngokujwayelekile, uhlelo olulinganiselayo, alunabubanzi obuningi bokuphikisana.
- Akunconyelwa ukuxhumana nayo kuphela lapho kukhona izifo ezingamahlalakhona ngesikhathi sokuqina, ukusabela okweqile kunoma yikuphi ukudla okunconywayo (yize, njengomthetho, kungashintshwa nokunye), ngesikhathi sokukhulelwa nokuncelisa.
- Ukubonisana nodokotela ngaphambi kokuqala impilo eshibhile kunoma yikuphi ngeke kube yinto engadingekile.
Izinzuzo Zokudla Okushibhile
- Ukudla okushibhile kunezinzuzo eziningi. Phakathi kwabo, siphawula ukusebenza kwayo kahle, ukusebenza okuhle ngokuya ngokulahleka kwesisindo, ukuhlinzekwa ngokwanele komzimba ngezinto ezinesidingo sokusebenza okujwayelekile.
- Uma ungahlali ekudleni esikhathini esinconyiwe, ngeke kube nomthelela omubi enhlalakahleni nasempilweni yakho.
Ububi bokudla okushibhile
- Amanye amaqembu okudla anqatshelwe yimithetho yokudla, futhi kungahle kungabi lula kubathandi babo ukuthi baphile ngaphandle kwabo kukho konke ukudla (uma bedinga ukwehlisa isisindo kakhulu).
- Futhi, abantu abamatasa kungenzeka bangakulungeli ukudla okungabizi kakhulu ngesizathu sokuthi kusamele uchithe isikhathi esithile ekhishini ukusungula ukudla (yize imenyu yokudla ingasho ukupheka phezu kwezitsha eziyinkimbinkimbi).
Ukufaka kabusha ukudla okungabizi kakhulu
Uma ngabe udle ukudla okungabizi izinsuku eziyi-10 kuya kwezingu-14, akunconywa ukukuphinda cishe izinyanga ezimbili. Uma ngabe ubudlile isikhathi esifushane, ikhefu lingafinyezwa kancane, kepha kungcono ukuthi ungaqali futhi okungenani izinsuku ezingama-2-20.