Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-20 kg emavikini amabili.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-760 Kcal.
Ngabe usafuna indlela ephumelelayo yokulahla amakhilogremu amaningi? Bese unaka ukudla okupholile okuphila ngokuvumelana negama laso. Uma ukhuthazelela izinsuku ezingama-30 (okungukuthi, lesi yisikhathi esiphezulu sokunamathela ekudleni), ungasusa amakhilogremu angama-15-20 angadingekile.
Izidingo zokudla ezipholile
Ngokushesha, siyaqaphela ukuthi ukudla okupholile kufanelekile kubantu abaphila impilo yokungenzi lutho, ngoba imenyu yayo ithatha okuqukethwe kwamakhalori aphansi. Imidlalo esebenzayo enokudla okunjalo ayikhonjiswa, kungcono ukuthi uzilinganisele ekuzivocavoca okungasindi noma ekuzivocavoca umzimba. Ngaphandle kwalokho, akunakwenzeka ukuthi ukwazi ukugwema ubuthakathaka.
Ngaphambi kokuqala le ndlela, kunconywa ukuthi uhlanze amathumbu ngosizo lwama-laxatives kanye nama-enemas. Ama-laxatives emvelo angasetshenziswa futhi uma kwenzeka uqunjelwa ngenkathi ulandela lokhu kudla.
Isisekelo sokudla okunomsoco ekudleni okupholile yimikhiqizo elandelayo: i-fillet yenyama enomzimba (okukhethwa kukho okungcono kakhulu inkukhu noma inyama yenkomo), amaqanda, imifino nezithelo, ushizi ophansi, i-kefir nobisi, isinkwa esimnyama. Amasonto amathathu okuqala emenyu ayafana. Isikhathi sesine sezinsuku eziyisikhombisa sihilela, ngokuyisisekelo, ukwenza uhlobo lokuthulula ama-mono-days, lapho udinga ukudla imikhiqizo ethile. Konke kuchazwe ngokuningiliziwe esigabeni "imenyu yokudla". Ukudla okupholile kwezinsuku ezingama-21 kubandakanya ukudla okuthathu ngosuku. Izinsuku zokugcina eziyi-7 zokudla, kungcono ukudla kancane, ukwelula isethi ehlongozwayo yokudla usuku lonke.
Ngenkathi ubheka indlela yokusebenza, akuvumelekile ukudla ushukela, kepha kuvunyelwe ukufaka inani elincane loju ekudleni. Kubalulekile ukuthi kungokwemvelo, kungenashukela.
Ukwenza ukudla kube lula ukulandela, kungcono ukuthenga yonke imikhiqizo kusengaphambili bese uhlela imenyu. Lengisa imenyu ephrintiwe ekhishini lakho ukuze ungabi namibuzo mayelana nokuthi uzodlani futhi nini. Kubuye kunconywe ukulungisa izitsha nezikhwama zokudla ukuze ukwazi ukuthatha ukudla uma uya emsebenzini noma kwezinye izindawo lapho uya khona. Phela, cishe ngeke ukwazi ukuthola ukudla okudingayo, ake sithi, ku-buffet yasehhovisi noma ezindaweni zokudlela. Ukwenza kube lula ukubala izinsuku namaviki, uma ukwazi, qala ukudla ngoMsombuluko.
Awudingi ukushiya ngokuphelele usawoti ngesikhathi sokudla, kepha kufanelekile ukunciphisa inani lawo. Kusukela kuziphuzo ezishisayo, ungashiya ikhofi elibuthakathaka ekudleni, kungcono ukungasebenzisi ezinye iziphuzo.
Njengomthetho, isisindo siyahamba ngamanani ahlukile. Esontweni lokuqala, ngokuvamile kulahleka amakhilogremu ama-5 kuye kwayi-7. Emavikini wesibili nawesithathu, ukuncipha kwesisindo kuhamba kancane kakhulu, noma kungenzeka kungabi bikho ngokuphelele. Ungethuki, lokhu kuvamile. Esikhathini sezinsuku eziyisikhombisa ezedlule, cishe amakhilogremu ayi-9-11 azophuma emzimbeni. Vele, lapho isisindo sokuqala sikhula, amakhilogremu amaningi uzolahlekelwa. Kubaluleke kakhulu ukuthi ungaphuli indlela futhi ulandele ngokuqinile imenyu ehlongozwayo. Ngaphandle kwalokho, kungenzeka ukuthi ungalahli nje kuphela isisindo, kepha ungathola nesisindo esingeqile.
Njengoba kunikezwe ubude nobunzima bendlela echazwe, kuyadingeka ukunaka ukuphuma okulungile kuyo. Lokhu kuzosiza hhayi kuphela ukugcina umphumela, kepha futhi, kungenzeka, ukulahla amakhilogremu ambalwa ngesikhathi sokudla.
Amathiphu aphezulu we-XNUMX okuphuma ekudleni
1. Zilawule
Ngenkathi ulandela imithetho yokudla, umzimba mhlawumbe ubulawa yindlala, okwenza ufune ukudla yonke into ngokungakhethi. Isisu sizokusekela ngenjabulo, ngoba asiphakelwanga ukudla “okujwayelekile” okungaka. Kubaluleke kakhulu ukuqapha ngemuva kokuqeda ukudla, ikakhulukazi ezinsukwini zokuqala. Qaphela ngokweqile ngokudla okulula. Ngisho nangemva kocezu lwe-bun, uswidi noma obunye ubumnandi, amakhilogremu alahlekile ngobunzima obunjalo azophinde azenze azwakale. Ukugwema ukudla okulula okungafanele, phatha izithelo, imifino, amantongomane. Lokhu kuzokusiza ukuthi ungamisi umuzwa ovuthayo wendlala onobungozi bekhalori ephezulu.
2. Yethula imikhiqizo emisha kancane kancane
Ekudleni kwenyanga, isisu sakho sisetshenziselwa ukucubungula izinto ezifanayo zokudla, ngakho-ke awukwazi ukuzibamba kodwa uncike kokungavunyelwe, ikakhulukazi ufulawa. Ungaphuzi itiye isikhathi eside ngangokunokwenzeka. Kusengcono ukwengeza uju osezingeni elincane kuziphuzo ezishisayo. Qiniseka ukuthi uhlinzeka ngokudla okwanele inani elanele lamaprotheni: yidla amaqanda abilisiwe (ikakhulukazi amaprotheni), inyama yenkukhu (ibele lihle kakhulu), i-cottage shizi enamafutha aphansi. Kuyasiza futhi ukudla imifino emisha, izithelo, amajikijolo (ikakhulukazi uhlobo olungesona isitashi). Amabele okusanhlamvu aphelele, amasobho wemifino azondwayo, imifino ehlukahlukene eyisitshulu izosiza kakhulu ekudleni okuhlukahlukene.
3. Namathela ezimisweni zokudla okuyingxenye
Ukuchoboza ukudla kungasiza ukugwema ukwelula isisu futhi. Ungadli ngokweqile, udle kaningi futhi kancane kancane. Okufanelekile, yidla izikhathi ezingama-5-6 ngosuku. Okokuqala, kuzosiza ukungaseluli isisu, futhi okwesibili, ngeke uhlangane nomuzwa wendlala enamandla nesifiso sokudla ngokweqile.
4. Phuza amanzi
Khumbula ukuthi nsuku zonke udinga ukuphuza okungenani ilitha elilodwa nohhafu kuya kumalitha amabili amanzi ahlanzekile ngaphandle kwegesi (ungakwazi okumbiwa phansi). Lokhu kujwayelekile kuyadingeka emzimbeni womuntu ukuze usebenze ngokugcwele. Ngaphezu kwalokho, lo mkhuba uzosiza ukudla kancane.
5. Ungadli amahora ayi-3-4 ngaphambi kokuphumula ebusuku
Ukuntuleka kokudla okunomsoco emahoreni ambalwa ngaphambi kokulala nokudla okulula, okunekhalori eliphansi kuzosiza ukugcina isisindo ngaphakathi kohlaka isikhathi eside futhi ukhohlwe ngokudla okunzima isikhathi eside. Kuyasiza ukudla okuthile kwamaprotheni esidlweni sakusihlwa (isibonelo, inyama enomzimba noma inhlanzi) enkampanini yesaladi yemifino. Isidlo sakusihlwa esinjalo sizogcwalisa ngokuphelele umzimba futhi ngeke silethe amafutha amaningi emzimbeni.
Uhlelo lokudla lokudla olupholile lwamasonto amathathu
Usuku 1
Ukudla kwasekuseni: uhhafu welitha lobisi.
Isidlo sasemini: uhhafu welitha lobisi.
Isidlo sakusihlwa: 100 g wesinkwa esimnyama nengilazi yejusi yetamatisi.
Usuku 2 no-5
Ukudla kwasekuseni: 100 g wesinkwa esimnyama, ugcobe nge-20 g yebhotela; ikhofi, lapho ungangeza khona ubisi oluncane ne-1 tsp. uju wemvelo.
Isidlo sasemini: 100 g wenkomo yenkomo ephekiwe noma inyama yenkukhu (engenasikhumba); 100 g woshizi onamafutha amancane no-100 g wesinkwa esimnyama.
Isidlo: amaqanda amabili enkukhu, abilisiwe noma athosiwe epanini ngaphandle kokufaka uwoyela.
Usuku 3 no-6
Ukudla kwasekuseni: isaladi lama-apula amabili amancane ne-orange noma ipentshisi.
Isidlo sasemini: isobho semifino esingafakiwe (isitsha); Amazambane ama-2 abilisiwe kanye ne-1 tsp. uphizi oluhlaza obilisiwe.
Isidlo sakusihlwa: isaladi lamatamatisi amabili namakhukhamba amabili, 1 tsp. uju.
Usuku 4 no-7
Ukudla kwasekuseni: 100 g ushizi nenkomishi yekhofi enobisi.
Isidlo sasemini: 100 g wenkomo ebilisiwe noma isilwane senkukhu; Amaqanda ama-2 enkukhu abilisiwe; 100 g wesinkwa esimnyama.
Isidlo sakusihlwa: i-kefir enamafutha aphansi (ingilazi).
Ukudla Kwamasonto Wekilasi le-XNUMX
Usuku 1 - 1,5 kg wama-apula.
Usuku 2 - 100 g wenkomo ebilisiwe noma inyama yenkukhu ebilisiwe.
Usuku lwesi-3 - 1,5 kg lwamatamatisi namakhukhamba.
Usuku 4 - 100 g woshizi (mhlawumbe amaDashi); ilitha lamanzi amaminerali.
Usuku 5 - 100 g wenkomo ebilisiwe noma inyama yenkukhu ebilisiwe.
Usuku 6 - 2 amaqanda enkukhu abilisiwe ne-1 litre ye-kefir enamafutha aphansi.
Usuku 7 - 100 g woshizi onzima ne-1 litre lewayini elomile (uma ungafuni ukuphuza utshwala, esikhundleni salo ubeke itiye eliluhlaza elingenashukela).
Ukungafani kokudla okupholile
- Vele, abantu abangaphansi kweminyaka eyi-18 nasebudaleni, abesifazane ngesikhathi sokukhulelwa noma ukuhlela, ukuncelisa ibele abakwazi ukudla ngale ndlela.
- I-taboo yokubuka le nqubo izifo zamathumbu nezesisu, isifo sokuqina kwemithambo yegazi, umfutho wegazi ophakeme, ukusebenza kwezinso okhubazekile, noma yiziphi izifo ezingalapheki ngesikhathi sokuqina.
- Akufanele udle indlela ehlongozwayo nalabo abangena kwezemidlalo, ikakhulukazi abangochwepheshe.
- Kungcono kakhulu ukubonisana nochwepheshe oqeqeshiwe ngaphambi kokuqala ukudla okunjalo okuqinile.
Izinzuzo Zokudla Okupholile
- Ngokuya ngokubuyekezwa kwalabo abalahlekelwe isisindo, ngemuva kokudla, isikhumba asigugi, kepha "siyabutha". Ngakho-ke, mhlawumbe, umzimba wakho ngeke ube mncane kuphela, kepha futhi, okubalulekile, okukhangayo nokulingana.
- Uma indlela elandelwayo ilandelwa, umzimba uyazihlanza kubuthi nakwezinye izinto ezingayilimaza.
- Okuheha kakhulu ekwehliseni isisindo ukuthi ekudleni okupholile, ungalahlekelwa inani elibonakalayo lekhilogremu futhi uguqule ngokuphawulekayo isibalo sakho.
Okubi kokudla okupholile
- Ukuhlala ekudleni okuqinile nokuhlala isikhathi eside kungaholela ekuqineni nasekulambeni. Amathuba okubonakaliswa okunjalo aphezulu kakhulu ezinsukwini zokuqala zokudla, lapho ukudla kuncane kakhulu.
- Ukuqunjelwa kungenzeka lapho ulandela imihlahlandlela yokudla, lapho kufanelekile ukuthatha imishanguzo yemvelo. UDieter uvame ukukhononda ngokwanda kokoma, ngakho-ke qiniseka ukuthi uphuza amanzi amaningi.
- Kungenzeka ukuthi cishe ngosuku lwesithathu noma lwesine lokulandela imithetho yokudla, uzohlangana nomuzwa womunyu emlonyeni wakho noma uqaphele ukumbozwa okumhlophe olimini lwakho. Abathuthukisi bokudla okupholile bayeluleka ukuthi bangesatshiswa yilokhu. Ngakho-ke, ubuthi obunqwabelene emzimbeni wesiginali ngabo, futhi manje bayahamba. Ngesizathu esifanayo, kungaqubuka ukuqubuka. Njengomthetho, kwenzeka ngosuku noma ezimbili. Uma lokhu kungenzeki, qiniseka ukuthi ubonane nodokotela.
- Ukuze ugcine ukudla okunomsoco omkhulu, udinga amandla amakhulu nokukhuthazela, ngoba le nqubo ayigcini nje ngokuqinile, kodwa futhi yinde impela.
Ukwenza kabusha ukudla okupholile
Akunconywa ukuthi uphinde unamathele ekudleni okupholile ezinyangeni eziyisithupha ezilandelayo ngemuva kokuphothulwa.