Ukudla okulungisayo, izinsuku eziyi-13, -8 kg

Ukwehlisa isisindo kuze kufike ku-8 kg ​​ezinsukwini eziyi-13.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-610 Kcal.

Ukudla okulungisayo kuthatha izinsuku eziyi-13. Kuhle ukulungiswa okusheshayo komzimba kuze kufike kumakhilogremu ayi-8 (ngokwemvelo, ohlangothini oluncane). Imithetho yalokhu kudla ayidingi ukuncishwa okukhulu kokudla kuwe. Inzuzo eyengeziwe yale nqubo ukulungiswa komzimba nokuvimbela ukuphazamiseka kwayo.

Izidingo zokudla ezilungisayo

Ngokuya ngezincomo zokudla okulungisayo, udinga ukudla kathathu ngosuku ngezikhathi ezithile ezijwayelekile. Ukudla okulula manje akuvunyelwe ngokuphelele. Ukudla kokuqala kosuku kukhanya. Imvamisa, ibhulakufesi akufanele libe nekhofi noma itiye elinoshukela kanye nerayi elincane noma isinkwa sokudla okusanhlamvu. Zama ukudla isidlo sakusihlwa kungakapheli amahora we-19-20. Futhi uma ulala sekwephuze kakhulu, yidla okungenani amahora amathathu ngaphambi kokuphumula kwakho ebusuku. Isisekelo sokudla sinama-steaks engulube enamafutha aphansi, amaqanda enkukhu abilisiwe, imifino nezithelo. Izingxenye eziningi aziboniswanga ngokucacile. Uzodinga ukuzinquma ngokwakho, ucabangela izidingo zakho kanye nesifiso sokudla. Kubalulekile futhi ukuphuza amanzi ahlanzekile anele. Iziphuzo eziqukethe utshwala akumele ziphuzwe.

Kuyinto efiselekayo kakhulu, noma iphoqelekile, ukuzibandakanya kwimfundo yokuzivocavoca umzimba. Ukuzivocavoca kwasekuseni, ukugijima emoyeni omusha, ukubhucungwa komzimba kuzokwenza ukuthi izithelo zemizamo yakho yokudla zibonakale futhi zihle.

Ukudla okulungisayo kuzokuvumela ukuthi ulahlekelwe isisindo kakhulu. Kodwa ukuze ulondoloze umphumela otholiwe, kubaluleke kakhulu ukuphuma kuwo ngendlela efanele futhi uhlanganise kahle empilweni yangemva kokudla. Okokuqala, ungakhohlwa mayelana nombuso wokuphuza esikhathini esizayo, uphuze amalitha angu-1,5-2 wamanzi amile nsuku zonke. Iziphuzo ezishisayo, ama-compote, amajusi amasha nolunye uketshezi oluthandayo, zama ukuphuza kakhulu ongenashukela. Kuyafaneleka futhi ukunciphisa ukusetshenziswa kukashukela ekudleni. Kuwusizo kakhulu kumfanekiso nempilo - engeza uju oluncane lwemvelo noma ujamu eziphuzweni noma okusanhlamvu. Khulisa kancane kancane amasayizi akho wokuphakela nama-calories. Uma unethezekile, shintshela ekudleni okuyingxenye. Gxila kumafutha aphansi, amaprotheni anempilo kanye nama-carbohydrate ayinkimbinkimbi kumenyu. Thatha amafutha umzimba udinga amafutha yemifino, izinhlanzi ezinamafutha kanye namantongomane ahlukahlukene. Yidla ukudla okunekhalori ephezulu kakhulu (ikakhulukazi, amaswidi nemikhiqizo kafulawa omhlophe), uma uthanda, yidla ekuseni.

Imenyu yokudla yokulungisa

Ukudla okulungisayo Masonto onke

Usuku 1

Ukudla kwasekuseni: ikhofi elimnyama.

Isidlo sasemini: amaqanda ama-2 abilisiwe; fresh utamatisi kanye namahlamvu isaladi.

Isidlo sakusihlwa: inyama yenyama.

Usuku 2

Ukudla kwasekuseni: ikhofi elimnyama nesinkwa (i-rye noma okusanhlamvu okuphelele).

Isidlo sasemini: inyama yenkomo; utamatisi.

Isidlo sakusihlwa: isitsha sesobho semifino.

Usuku 3

Ukudla kwasekuseni: ikhofi ne-rye croutons.

Isidlo sasemini: i-steak ethosiwe ngaphansi komshini wokunyathelisa; amaqabunga e-lettuce.

Isidlo sakusihlwa: amaqanda ama-2 abilisiwe kanye nezingcezu ezimbalwa ze-ham mafutha.

Usuku 4

Ukudla kwasekuseni: ikhofi elimnyama nesinkwa.

Isidlo sasemini: iqanda elibilisiwe; isaladi yesanqante esisha esigayiwe kanye no-30 g kashizi oqinile onamafutha amancane.

Isidlo sakusihlwa: isaladi lezithelo ezimbalwa ozithandayo kanye no-200-250 ml wama-kefir anamafutha aphansi.

Usuku 5

Ukudla kwasekuseni: izaqathe ezigayiwe ngejusi kalamula.

Isidlo sasemini: i-fish fillet, ethosiwe ngaphansi kwengcindezi noma ebilisiwe; utamatisi isaladi ogcotshwe ngamafutha omnqumo.

Isidlo sakusihlwa: isaladi yemifino ye-steak ne-non-starchy.

Usuku 6

Ukudla kwasekuseni: ikhofi nesinkwa.

Isidlo sasemini: inkukhu (engenasikhumba) iyisitshulu ijusi yayo; isaladi yemifino nejusi kalamula.

Idina: i-steak; isaladi yemifino, ehlanganisa iklabishi elibomvu, upelepele wensimbi, utamatisi, isipuni samafutha omnqumo.

Usuku 7

Ukudla kwasekuseni: itiye eliluhlaza ngaphandle koshukela.

Isidlo sasemini: inyama yengulube ebilisiwe noma ebhakwe; noma yimiphi imifino.

Isidlo sakusihlwa: iyogathi yemvelo (200 ml).

Note… Utamatisi ungathathelwa indawo izaqathe, noHezekeli. Ngemuva kosuku lokugcina lokudla, buyela osukwini lokuqala bese uphinda imenyu kusukela ekuqaleni. Uma udinga ukunciphisa isisindo esincane, futhi umphumela ngemuva kwesonto elilodwa usuvele wenelisile kuwe, ungashiya ukudla okulungisayo ngaphambi kwesikhathi.

Ukulungiswa kokudla okuphikisayo

  • Ukuhlala ekudleni akunconywa kwabesifazane ngesikhathi sokukhulelwa nokuncelisa, ezinganeni, ebusheni nasebekhulile.
  • I-taboo yokubuka le ndlela yizifo ezingalapheki, ikakhulukazi ngezikhathi zokuqina, izifo ezibangelwa amagciwane, nanoma yiziphi izifo ezihambisana nobuthakathaka bomzimba.
  • Okuqukethwe kwekhalori okuphansi kokudla okwethulwe kumenyu yendlela kungenza inqubo yokuphulukisa ibe yinde kakhulu. Kungcono ungazibeki engcupheni!

Izinzuzo zokudla okulungisayo

  1. Esikhathini esifushane, ungalahlekelwa inani elikhulu lesisindo eseqile.
  2. Akunasidingo sokusika ngokweqile imenyu bese uzikhawulela ngokuqinile ekudleni.
  3. Ukudla kuhlanganisa inani eliningi lemikhiqizo yamaprotheni, futhi kuyaziwa ukuthi igcwele isikhathi eside ngisho nangamavolumu amancane.
  4. Ukudla okulungisayo kuzolungisa isigqi somsebenzi womzimba, ukuze ngokuzayo ungaphinde uzuze amakhilogremu angadingekile.

Ububi bokudla okulungisayo

  1. Okubi kokudla okulungisayo kufaka neqiniso lokuthi akubonisi ubukhulu besabelo. Umuntu angadla ngokweqile noma angondle, ahluleke ukugcina indawo emaphakathi.
  2. Kuyaphawuleka ukuthi abaningi bakuthola kunzima ukujwayela isidlo sasekuseni esilula. Ngesikhathi sokudla kwasemini, kunemizwa enamandla yendlala, ngenxa yalokho, futhi, ungadla ngokweqile.
  3. Akulula ukuthi izinyo elimnandi lihlale kule ndlela, ngoba kuzofanele bakhohlwe ngamaswidi amasonto amabili.
  4. Abantu abajwayele ukudla okulula nabo bazoba nesikhathi esinzima.
  5. Ngendlela, izazi zokudla okunempilo eziningi azisekeli le ndlela, ngoba imithetho yayo idinga ukugwema ukudla okulula. Kepha kungukudla okuncane okunconywayo ukusheshisa imetabolism futhi kukuvumela ukuthi wehlise isisindo ngokunethezeka, ngaphandle kwemihelo yendlala.

Ukufaka isicelo ekudleni okulungisayo

Inkambo yokudla okulungisekayo ingaphindaphindwa emavikini angu-3-4 ngemuva kokuphothulwa kwayo. Ukuphumula okwesikhashana kungcono kakhulu emzimbeni, kuzokuvumela ukuthi kutholakale ngangokunokwenzeka.

shiya impendulo