Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-5 kg ezinsukwini eziyi-7.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-550 Kcal.
Ngabe awufuni kuphela ukulahlekelwa ngamakhilogremu ambalwa, kepha futhi nokuzuzisa umzimba ngokuwususa ubuthi, ubuthi nezinye izinto eziyingozi? Ukudla okuhlanzayo kuzokusiza, izinketho ezahlukahlukene zazo manje ezithandwa kakhulu.
Izidingo Zokuhlanza Ukudla
Okokuqala, siphakamisa ukuthi uthole ukuthi yini ingozi yokuhlaba umzimba, ngaphezu kokukhulisa amathuba okuba ngcono. Lapho izitho zethu zingenawo amandla okuzihlanza, singabhekana nokukhathala okwandayo, ubuthakathaka, ukukhathala ngisho noma singenzi msebenzi. Futhi, lapho umzimba uvalekile, ikhanda libuhlungu kaningi, amalunga ayaqaqamba (le mizwa ayimnandi ikakhulukazi ngesikhathi sokuvivinya umzimba). Uma uqala lesi simo, singafinyelela ezifweni ezibucayi kakhulu - isifo samathambo, i-arthrosis, isifo sikashukela, ukuphazamiseka komzimba, nokwakheka kwezimila ezimbi.
Izimpawu eziyinhloko zokugcotshwa komzimba:
- ukuhlangana njalo ngemikhuhlane;
- ikhanda;
- indle iye yanda kakhulu noma ingaphansi kakhulu, umbala wayo noma iphunga lishintshile;
- ukukhathala okungapheli;
- ukwandisa noma ukwehlisa isisindo ngaphandle kwesizathu;
- ukukhubazeka kwememori, ukuncipha kokuhlushwa kokunakwa;
- izinsini ezophayo;
- ukufiphala kwamehlo;
- ukuvela kwemihelo ehlukahlukene, ukoma okukhulu noma isikhumba esinamafutha;
- Izipikili ezibuthuntu nezingaqinile.
Uma ubona noma yiziphi zalezi zimpawu kuwe, lokhu kuyinsimbi yomzimba, yokwazisa ukuthi kukhona okungahambi kahle ngayo.
Ingqikithi yokudla okuhlanza ukususa ekudleni okunamafutha nokudla okunekhalori ephezulu, ushukela notshwala, “izipho” zokudla okusheshayo, i-pasta emhlophe ethambile, izinto ezibhakwayo, amaswidi, inyama ebhemayo, ukudla okunosawoti omningi. Uma uthatha isinqumo sokuzama le nqubo ngokwakho, zilungiselele iqiniso lokuthi phakathi nesikhathi sakho kuzodingeka udle ikakhulukazi imifino nezithelo (gxila emikhiqizweni engeyona isitashi), okusanhlamvu okuphelele, imikhiqizo yobisi (okungcono okunamafutha aphansi), okusanhlamvu. , imbewu namantongomane. Phuza kufika ku-2 wamalitha amanzi ahlanzekile, anganyakazi nsuku zonke. Itiye lingenzeka, kodwa ngaphandle koshukela owengeziwe kanye nama-sweeteners.
Uhlobo lokuqala lwendlela yokuhlanza ingaqhutshwa isikhathi esingaphezu kwesonto elilodwa. Kufanele udle kathathu ngosuku, udle lokhu kudla ngokulinganisela. Isici esihlukile salokhu kudla okuhlanzayo ukuthi awekho nakancane amadina. Kunconywa ukuthi ungadli lutho ngemuva kwesidlo sasemini, esenzeka kungakapheli amahora ayi-16-17. Uma kusihlwa kunqoba indlala enamandla, ungaphuza ingilazi yobisi noma i-kefir yokuqukethwe okunamafutha aphansi. Kunconywa ukwenqaba ukudla ngokuphelele, uma ungakwazi, ngosuku lokuqala lokudla. Kusho ukwehliswa okuphelele. Uma uthatha isinqumo sokumelana nakho, zama ukungavuli umzimba wakho ekucindezelekeni okuqinile ngokomzimba nangokwengqondo futhi uthole ukuphumula okuningi. Kungcono uma uqala ukudla ngosuku lwakho lokuphumula. Ngesikhathi senqubo kunconywa ukuthi ulahle usawoti noma unciphise kakhulu inani lawo.
Ukwahluka kwesibili kokudla okuhlanzayo kubhekwa njengokuthembeka nokuvikeleka okukhulu. Ngemuva kokubonisana nodokotela, lokho kudla kungalandelwa ngisho nasezigabeni zokuqala zokukhulelwa. Ngokuvamile, le ndlela, ngokwazi kwayo, yathuthukiswa njengendlela yokulungiselela abesifazane nabesilisa ukukhulelwa ingane.
Ungakwazi ukunamathela ekudleni kuze kube yizinsuku eziyi-11. Ukuze isebenze kahle kakhulu, udinga ukuyifaka kahle. Ngakho-ke, ezinsukwini ezimbili ngaphambi kokuqala kokuphila, ngokwendlela, udinga ukuphuza i-decoction yezinhlamvu zefilakisi ngaphambi kokulala. Ngosuku olungaphambi kokuqala kokudla, kunconywa ukuthi kuthululwe imifino nezithelo, eziqukethe isitashi esincane. Zingadliwa ziluhlaza, zibhakiwe noma ngenye indlela, kodwa ngaphandle kokusebenzisa amafutha namafutha. Kokubili ngalezi nakwezinye izinsuku, kungakuhle ukuthi udle kancane, unikele ngokudla amahora ama-2-2 ngaphambi kokulala. Manje ake sibheke indlela yokudla uqobo.
Izinsuku ezimbili zokuqala zenqubo yokuhlanza, udinga ukuphuza amajusi wezithelo noma zemifino (kufika ku-2 amalitha ngosuku). Kuyafiseleka ukuthi lezi iziphuzo ezisanda kukhanywa. Uma uthenga imikhiqizo yasesitolo, qapha ukwakheka kwayo. Akufanele kube khona ushukela kumajusi. Zama ukudla iziphuzo zemvelo ngangokunokwenzeka. Kokuthengiwe, amajusi nama-nectarine ahloselwe ukudla kwezingane yizinqumo ezingcono kakhulu. Esikhundleni samajusi, ngezikhathi ezithile, kuvunyelwe ukuphuza ama-decoctions ama-prunes, ama-apricot omisiwe, amakhiwane nezinye izithelo ezomisiwe ozithandayo. Kubalulekile ukuthi nawo angabi nawo ushukela.
Kusukela osukwini lwesithathu kuya kolwesihlanu, okuhlanganisiwe, inani lezithelo nemifino liyancipha, kodwa ungakwazi ukwengeza ukudla ngezithelo namajikijolo. Okufanelekile - yidla isidlo sasekuseni, isidlo sasemini kanye nesidlo sakusihlwa ngezipho eziqinile zemvelo, futhi usebenzise amajusi wetiye lantambama nokudla okulula. Esikhathini sasebusika, amajikijolo ezithelo namajikijolo kanye nemikhiqizo eqandisiwe izosiza ukuhlukanisa ukudla. Kodwa khumbula ukuthi yonke into kufanele ingabi noshukela.
Kusukela ngosuku lwesithupha kuze kube sekupheleni kokudla, ngaphezu kokudla okukhulunywe ngenhla, ungafaka imifino. Ngisho namazambane avunyelwe, kepha akufanele ugxile kuwo.
Udinga ukushiya ukudla ngokushelela kakhulu. Kungcono ukufaka kancane kancane imikhiqizo eyayivinjelwe ngaphambilini, futhi ungabuyeli ezingozini zokudla nhlobo. Zama ukugcina ukudla kwakho kunempilo futhi kunciphile.
Ngokuqondene nokwehlisa isisindo, njengomthetho, ngesikhathi sokuhlanza okunjalo, okungenani ama-kilogram ama-3-4 angadingekile abaleka. Ngesisindo esiningi esibonwayo, ungancipha futhi uqine. Vele, okuningi kuncike kuzimpawu zomzimba ngamunye, ubukhulu besabelo kanye nezinga lomsebenzi womzimba.
Usuku 1
Ukudla kwasekuseni: ama-apula amancane kanye nengilazi ye-yogurt enamafutha amancane.
Isidlo sasemini: ingxenye yesaladi yemifino noma yezithelo, enongwe kancane ngamafutha emifino uma ufisa.
Isidlo sasemini: idlanzana lembewu ye-sunflower nengxenye ye-grapefruit.
Usuku 2
Ukudla kwasekuseni: iqoqo lamagilebhisi no-200 ml weyogathi.
Isidlo sasemini: isaladi yemifino ebhakwe ne-non-starchy.
Isidlo sasemini: isaladi lamakhukhamba nopelepele wensimbi.
Usuku 3
Ukudla kwasekuseni: iqoqo lamagilebhisi no-200 ml weyogathi.
Isidlo sasemini: isaladi lesithombo kanye neklabishi elimhlophe, eligcotshiswe ngamafutha omnqumo; 2 isipuni l. irayisi elibilisiwe kanye nengilazi yejusi yetamatisi.
Isidlo sasemini: uhhafu wamagilebhisi; ama-walnuts ambalwa.
Usuku 4
Ukudla kwasekuseni: ingilazi yeyogathi namawolintshi ama-2; isinkwa sokudla okusanhlamvu, okugcotshwe nge-curd enamafutha aphansi.
Isidlo sasemini: amazambane abilisiwe kanye nesaladi lewolintshi ngamantongomane ephayini.
Isidlo sasemini: izipuni ezimbalwa zeshizi elinamafutha aphansi anezincezu ze-apula elisikiwe; ingilazi ye-compote noma ijusi yamajikijolo / izithelo.
Usuku 5
Ukudla kwasekuseni: izingcezu ezimbalwa zikaphayinaphu ezintsha kanye ne-yogurt enamafutha amancane.
Isidlo sasemini: isitsha samakhaza okusanhlamvu ngesipuni soju lwemvelo; i-apula noma ipheya.
Isidlo santambama: amabhilikosi ambalwa (angafakwa esikhundleni samabhilikosi omisiwe) kanye nedlanzana lamantongomane.
Usuku 6
Ukudla kwasekuseni: 2-3 tbsp. l. i-oatmeal ebilisiwe ngebhanana elilodwa elincane.
Isidlo sasemini: umucu wenkukhu oswidiwe; ukunikezwa isaladi yemifino engeyona yesitashi ngamaconsi ambalwa kawoyela womnqumo nejusi kalamula.
Isidlo sasemini: isaladi lomango ne-orange, elinganiselwa ngoju kuze kufike ku-2 tsp.
Usuku 7
Namuhla ungaphinda imenyu yanoma yiluphi usuku lwangaphambilini.
Note… Uma unamandla afiselekayo futhi uzizwa umuhle, kulezi zinsuku uphuza kuphela amanzi netiye elingenashukela.
Usuku lokuzila ngaphambi kokuqala ukudla
Ukudla kwasekuseni: i-apula nesaladi eliphakathi kwe.
Isnack: izaqathe ezimbalwa ezigayiwe.
Isidlo sasemini: isaladi lamakhukhamba, upelepele wensimbi, iklabishi elimhlophe nemifino ehlukahlukene.
Isidlo sasemini: ama-apula ama-2 amancane abhakiwe.
Isidlo sakusihlwa: utamatisi obhakiwe kanye nengxenye yewolintshi.
Izinsuku 1-2
Ukudla kwasekuseni: 300 ml wejusi yesanqante.
Isnack: ingilazi yejusi le-orange.
Isidlo sasemini: ingilazi yesanqante ne-apula umpe.
Isidlo sasemini: izingilazi ezi-2 zomhluzi wezithelo omisiwe.
Isidlo sakusihlwa: ujusi wetamatisi (250-300 ml).
Ngaphambi kokulala: ingilazi yejusi noma i-decoction yezithelo ezomisiwe.
Izinsuku 3-5
Ukudla kwasekuseni: isaladi le-apula, eliphakathi kweye-tangerine.
Isnack: ingilazi yesanqante entsha.
Isidlo sasemini: izingcezu ezimbalwa zamakhabe kanye ne-apula elibhakiwe.
Isidlo sasemini: izipuni ezimbalwa zejamu le-apula elingenashukela nenkomishi yetiye eliyikhambi noma umhluzi othenwe.
Isidlo sakusihlwa: isaladi lama-apricot, i-kiwi nama-plums.
Izinsuku 6-11
Ukudla kwasekuseni: isaladi lama-apula agayiwe kanye nezaqathe; ingilazi yejusi le-cherry.
Isnack: 2-3 kiwis encane.
Isidlo sasemini: amazambane abilisiwe; isitshalo seqanda ebhakiwe nohhafu wewolintshi.
Isidlo sasemini: isithelo samagilebhisi.
Isidlo sakusihlwa: isaladi lamakhukhamba, utamatisi, upelepele wensimbi namakhambi; Ingilasi yojusi wotamatisi; idlanzana lamajikijolo.
Ukungafani kokudla okuhlanzayo
Ukuhlala ekudleni kokuhlanza akukhuthazwa ezinganeni nakubantu abaneminyaka yobudala, ngemuva kokuhlinzwa kwakamuva, lapho kukhona izifo ezinzima noma izici zomzimba ezidinga ukudla okwehlukile.
Izinzuzo zokudla okuhlanzayo
- Izazi zokudla okunempilo eziningi nodokotela bayavuma ukuthi ukudla okuhlanzayo kungenye yezindlela ezithembeke kakhulu neziphumelelayo zokugcina impilo yakho. Ngaphezu kokwehlisa isisindo somzimba ngenkathi ulandela le nqubo, umzimba uvalelisa uketshezi oluningi oluvimbela ukuthi lusebenze ngokujwayelekile futhi lubangele ukuvuvukala. Amathumbu alahla “amadiphozithi” angenasidingo futhi aqala ukusebenza kangcono kakhulu. Izinzuzo ezihlukile zokuhlanza umsoco kwabanesifo sikashukela ziye zaphawulwa. Ngenxa yokulandela imithetho echazwe ngenhla, ushukela wabo wegazi uyancipha futhi, ngokufanele, nesidingo se-insulin. Kepha kufanele zihlanzwe kuphela ngaphansi kweso lochwepheshe ofanelekayo.
- Ngokuvamile, lokhu kudla kubekezeleleka kahle. Umuntu ohlezi kuso akahlangabezani nomuzwa wendlala ebuthakathaka noma ubuthakathaka. Le ndlela ifaka inani elanele lezinto ezidingekayo nezakhi futhi, uma ingaqhutshekwa isikhathi esingaphezu kwesinconyiwe, ngeke ilimaze umzimba.
- Imenyu icebile ku-fiber, ethuthukisa izinqubo zokugaya ukudla, yandisa umuzwa wokusutha futhi ithonye ukugcinwa kwe-microflora yamathumbu enempilo, okuthi, ikakhulukazi, inyuse ukuzivikela komzimba.
- Asikho isidingo sokuthenga imikhiqizo engavamile kubahlali bendawo ye-post-Soviet. Isabelomali sakho ngeke sithinteke kakhulu. Awudingi ukuchitha isikhathi esiningi ekuphekeni, ngoba imikhiqizo eminingi, ngokuphambene nalokho, ingcono kakhulu ukudliwa eluhlaza. Ukuncipha kwesisindo kuzophinde kuthokoziswe yiqiniso lokuthi asikho isidingo sokubala ama-calories noma ukale kanzima igremu ngalinye lokudla okudliwe.
- Abantu abaningi babuye baphawule amabhonasi amnandi njengokuthuthuka kwenhlalakahle, ukunyamalala komuzwa wesisindo esiswini, ukunciphisa ikhanda, ukunciphisa ukukhathala, nokuhoxiswa kokucasuka.
Okubi kokudla okuhlanzayo
- Labo abajwayele ukudla kakhulu, ekudleni okuhlanzwayo, basengabhekana nomuzwa wendlala, ikakhulukazi ngezinsuku zokuzila nangesikhathi lapho kunconywa kuphela ukuphuza amajusi.
- Ukuhlala kule nqubo kungcono kakhulu ehlobo noma ekwindla, lapho ungathenga khona izipho zemvelo, ezikhule ngobukhulu bezwe lakho ezimweni zemvelo.
Ukudla okuphindaphindiwe kokuhlanza
Uma ufisa, ungasebenzisa ukwenza kabusha ukudla okuhlanzayo ngenyanga.