Ukudla okujikelezayo, izinsuku eziyi-7, -2 kg

Ukwehlisa isisindo kuze kufike ku-2 kg ​​ezinsukwini eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1340 Kcal.

Ngokusho kwezazi zokudla okuningi, ukushintsha izinsuku zekhalori eliphansi nokulayisha kuyindlela ephumelela kakhulu yokwehlisa isisindo. Ngokuya ngalokhu, kwakhiwa ukudla okukhethekile okujikelezayo keto. Kubukeka sengathi ikhohlisa izinqubo zokuguqula umzimba emzimbeni, iyisize ishise amanoni ngaphandle kokulahlekelwa izicubu zemisipha.

Izidingo zokudla okujikelezayo

Ake siqale ukunaka ukubaluleka kokudla amafutha. Kuyinto ebalulekile yezinqubo ze-metabolic kanye nomthombo wokugcina okhiqiza amandla okusebenza ngokujwayelekile kwezitho Izinga lamafutha eliphansi ngokweqile liyingozi kakhulu ngoba lenza kube nzima ukuhlanganisa kahle ama-hormone. Lesi simo singadala izinkinga eziningi zempilo, kuze kufike ekufeni.

Kungani ukudla okunamafutha amancane noma okunamafutha amancane kungasebenzi noma kungakhiqizi imiphumela oyifunayo? Cishe izinsuku ezingama-3-4 ngemuva kokusikwa okuqinile kwamafutha ekudleni kanye nokwehla kokuqukethwe kwekhalori kwimenyu, umzimba wethu wenza izindlela zokuzivikela eziphuthumayo, lapho, ikakhulukazi, imetabolism incipha futhi imisipha iqala ukonakala. Ngakho-ke umzimba uzama ukonga amanqolobane awadingayo empilweni ejwayelekile. Ngakho-ke, enye yezindlela ezilula futhi eziphumelela kakhulu zokwehlisa isisindo ukubuyisela umzimba kokujwayelekile ngemuva kwezinsuku eziyi-3-4 zokudla okunama-kilojoule amancane ngokunciphisa amafutha. Njengomthetho, ukudla okwejwayelekile okungenani amahora angama-60 kuvumela umzimba ukuthi uvuselele futhi ulungiselele ukuqhubekeka kwesisindo, okungadingeka, uma kunesidingo.

Lokhu kususelwa ekudleni okujikelezayo. Isibonelo, kufanele udle ukudla okunekhalori eliphansi kusuka ngoMsombuluko kuya kuLwesine isigamu, uLwesihlanu nangoMgqibelo yizikhathi zokulayisha, kanti iSonto wusuku lwezinguquko (lapho imithetho yokudla ishintsha futhi).

Ngakho-ke, ezinsukwini ezintathu nengxenye zokuqala, kuyadingeka ukunciphisa okuqukethwe kwekhalori ekudleni ngo-30-40%, kuyilapho unciphisa inani lamafutha kuwo ku-30-40 amagremu. Akufanelekile ukunciphisa le nkomba ngokuqinile, ngaphandle kwalokho ungase uhlangabezane nokubonakaliswa okungalungile okuchazwe ngenhla. Okuqukethwe kwekhalori okuyinhloko kokudla kutholakala emikhiqizweni yamaprotheni. Uma ufuna lokhu kudla kuphumelele ngangokunokwenzeka kuwe, kubalulekile ukuhlela kahle nokusebenza ngokomzimba. Ezinsukwini zokuqala, umzimba awukaqondi ukuthi umsoco wawo unqunyiwe. Ngalesi sizathu, kuwufanele ukwelashwa okusebenzayo kakhulu njengamanje. Inketho efanelekile yokuzivocavoca ukuhlanganisa izivivinyo ze-cardio namandla. Lokhu kuzovumela kokubili "ukuncibilika" amafutha futhi kwakhiwe umzimba omuhle wokukhulula.

Ukulayisha kuqala kusukela engxenyeni yesibili yangoLwesine. Ngemuva kwesidlo sasemini esigcwele, kunconywa ukuthi ujime kahle ngemuva kwamahora ambalwa. Ngakho-ke, inani eliningi lamakhalori angenayo lizosetshenziselwa ukwenza imisipha. NgoLwesihlanu wusuku lokudla olunamandla kakhulu. Namuhla kufanelekile ukusebenzisa ama-calories angu-30-40% ngaphezulu kunokujwayelekile kwakho. Uma kuqhathaniswa nokuqala kokudla, lokhu kudla kwekhalori kucishe kuphindwe izikhathi ezintathu.

NgoMgqibelo kusihlwa, kuyinto efiseleka kakhulu ukwenza ukuqeqeshwa kwamandla ngokugcizelela izivivinyo nge "iron". Lokhu kuzosiza umzimba ukuvula indlela yokukhula yemisipha, edonsa amakhalori amaningi kakhulu kunamafutha. Lokhu kukuvumela ukuthi wehlise isisindo ngokushesha futhi uhlale uzacile esikhathini esizayo.

Ngokuqondene nosuku lwesikhombisa lokudla okujikelezayo, udinga ukusebenzisa ukudla okuncomayo kwekhalori. Ngaphezu kwalokho, iningi lazo lithunyelwa kahle emzimbeni engxenyeni yokuqala yosuku, ligxile emandleni okudla kwasekuseni. Ubusuku bangeSonto buhle ngokuzivocavoca okuphakathi.

В izinsuku zokudla okujikelezayo okuphansi kwekhalori Ukudla kunconywa ukuthi kususelwe ku:

- amaqanda enkukhu abilisiwe (sigxila kumaprotheni);

- inyama enciphile ngaphandle kwesikhumba;

- izinhlanzi ezondile;

- kwasolwandle ahlukahlukene;

- imikhiqizo yobisi kanye nobisi olumuncu olunamafutha aphansi noma angenawo amafutha;

- oluhlaza;

- imifino engeyona isitashi;

- amakhambi netiye eliluhlaza.

Kuyanconywa futhi ukususa usawoti kanye noshukela ekudleni ngesikhathi sokuthulula. Uma, ngokudla kwamaprotheni-isitshalo, uzizwa ulambile (okungabonwa kubantu abajwayele ukuhambisana nakho konke ukudla ngesinkwa), ungakwazi ukukhokhela ukudla isinkwa sokudla esingu-1-2 ngosuku, kodwa hhayi isidlo sakusihlwa.

Ngokuqondene nezinsuku zokulayisha nezesikhashana, ungadla noma yini oyifunayo. Kepha-ke, kuzosebenza kangcono ngokuya ngesisindo kanye nezinzuzo zezempilo ukudla okunempilo, hhayi okunamafutha kakhulu nokudla okunama-kilojoule amaningi. Futhi izingozi zokudla zakho ozithandayo, lapho kungadingekile ukuthi uzishiye ngokuphelele, zivumele ngesikhathi sangaphambi kosuku nangokulinganisela.

Akunconyelwa ukunamathela ekudleni okujikelezayo amasonto angaphezu kwamane. Uma ufinyelela imiphumela oyifunayo ngokushesha, ungamisa ukudla ngaphambi kwesikhathi.

Kunconywa ukuthi udle okungenani kahlanu ngosuku, unamathele enkambisweni yokondleka okuncane futhi ngaleyo ndlela unciphise amathuba okuthi umzimba uqale ukuqoqa isisindo esiningi noma ugcine leyo ofuna ukuqeda kuyo. Njengoba abantu abazame le ndlela ngokwabo besho, ungalahlekelwa amaphawundi afinyelela kwangu-15 ngenyanga. Vele, okuningi kuncike kuzimpawu zomuntu ngamunye, enanini lesisindo somzimba eseqile, ekuqiniseni kokudla, ezingeni lomsebenzi womzimba.

Ukuze ugcine imiphumela etholiwe, udinga ukuphuma kahle ekudleni. Ngaphezu kwalokho, lapho uhlezi isikhathi eside kuyo, futhi ama-kilogram amaningi okwazile ukulahlekelwa, yilapho ukuqedwa kwenqubo kufanele kube bushelelezi. Kuyadingeka ukwethula kancane kancane imikhiqizo ekudleni okunganconywanga ngokudla (kulokhu, ngezinsuku zokukhipha). Ngakho-ke, ezinsukwini ezimbalwa zokuqala ngemuva kokudla, engeza imifino eyodwa noma ezimbili noma izithelo ezingafakwanga yimithetho yokwehlisa isisindo. Kunconywa ukusekela ingxenye eyinhloko yokudla enyameni engeyona mafutha kanye nenhlanzi engenamafutha, ubisi kanye nemikhiqizo yobisi ekhulisiwe yokuqukethwe kwamafutha aphansi, ukugcwalisa ukudla ngama-carbohydrate awusizo ngendlela yokusanhlamvu nesinkwa esigcwele okusanhlamvu. Zama ukunciphisa ukusetshenziswa kweminye imikhiqizo kafulawa namaswidi. Izincomo ezifanayo ziyasebenza ekudleni okunamafutha nokudla okuthosiwe. Okuhlukile kuyindlela yokwelapha ukushisa, lapho ukupheka kwenzeka epanini elomile lokuthosa. Noma kunjalo, okungenani okokuqala ngqa ngemuva kokudla kwe-cyclic, kufanelekile ukuhlola ikhalori yokudla okudliwayo ngosuku, okubalulekile ukugcina ngaphakathi kwebanga elinconywayo. Futhi ungakhohlwa mayelana nezemidlalo. Ngokuqinisekile, ukuhambisana nale mithetho elula kuzokusiza ukuba ube sesisindo esisha, esikhululekile kuwe isikhathi eside.

Imenyu yokudla okujikelezayo

Isibonelo sokudla kwansuku zonke kokudla okujikelezayo

Ukudla kwasekuseni: 3 abamhlophe kanye ne-yolk eyodwa yamaqanda enkukhu abilisiwe; amaqabunga e-ulethisi nenkomishi yetiye eliluhlaza.

Isinongo: i-100 g yamafutha aphansi noma anamafutha aphansi, angavuthwa ngenani elincane le-yogurt elula noma i-kefir enamafutha amancane.

Isidlo sasemini: ucezu lwenyama ebilisiwe; isaladi yekhukhamba neklabishi efakwe ujusi kalamula, i-apula cider uviniga namaconsi ambalwa kawoyela wemifino; ingilazi yetiye.

Isidlo sasemini: ingilazi yobisi noma i-kefir.

Isidlo sakusihlwa: Imifino enconyiwe ephelezelwa yi-cocktail yasolwandle; inkomishi yetiye yemifino.

Isibonelo se-Boot Day noma i-Crossover Day Diet

Ukudla kwasekuseni: ingxenye ye-oatmeal ephekwe emanzini noma ubisi olunamafutha amancane, nokwengezwa kwezithelo kanye nedlanzana lamantongomane.

I-Snack: idlanzana lama-blueberries noma amanye amajikijolo; inkomishi iyogathi yemvelo.

Isidlo sasemini: inyama yenkomo ebhakiwe; isaladi yemifino eyoliswe ngamafutha yemifino; amazambane ambalwa abhakiwe; I-bun yokusanhlamvu okuphelele; inkomishi yetiye.

Isidlo santambama: i-protein shake (whisk ubhanana, ingilazi yejusi yewolintshi esanda kukhanywa, isipuni esisodwa se-protein powder kanye nama-cubes eqhwa ambalwa ku-blender).

Dinner: irayisi elibomvu elibilisiwe; ucezu lwe-fish fillet ebhakiwe; izipuni ezimbalwa zikabhontshisi oluhlaza kanye nopelepele omnandi.

Note… Shintsha okuqukethwe kwekhalori kwimenyu ehlongozwayo kuye ngokuthi kungaluphi usuku, futhi ucabangela ukudla kwakho kwekhalori. Ukubala ukudla kwekhalori nsuku zonke, udinga ukucabangela izinto eziningi, okuyinhloko yazo ubudala, isisindo, ukuphakama, izinga lomsebenzi womzimba. Ukubala ngokunembile le nkomba, kungcono ukusebenzisa umshini wokubala we-inthanethi.

Ukungafani kokudla okujikelezayo

  • I-contraindication yokudla kwe-cyclic yizifo zezinso, isibindi, kanye nezifo zenhliziyo, lapho ukuzivocavoca umzimba okunconywayo kuvinjelwe.
  • Akuthandeki futhi ukuphendukela kule ndlela yokwehlisa isisindo phambi kwesifo sikashukela. Ngaphambi kokuqala kokudla, ukubonisana nodokotela noma ngabe yikuphi ngeke kube ngokweqile.
  • Izimo zihlanganisa ukukhulelwa, ukuncelisa, izifo zomgudu wamathumbu.

Izinzuzo Zokudla Kwe-cyclic

Izinzuzo zokudla okujikelezayo ziningi impela.

  1. Enye yezinto eziyinhloko ukulahleka kwesisindo okubushelelezi futhi okubonakalayo, ngenxa yokuthi le nqubo ayiqhubeli umzimba esimweni esicindezelayo.
  2. Ukuba namaprotheni amaningi kungakusiza unciphise umuzwa ongathandeki wendlala futhi kukugcine unamandla okuvivinya umzimba okunconywayo.
  3. Njengomthetho, ukudla kunikezwa kalula, futhi umphumela wesicelo sayo uyaqashelwa.
  4. Kuyamangaza futhi ukuthi isisindo ngesikhathi sokudla okujikelezayo siyahamba ngenxa yokususwa kwamafutha, hhayi nje ngenxa yokuvaleliswa kuketshezi, njengoba kunjalo nangezinye izindlela.
  5. Kuhle futhi ukuthi ngemenyu ebhalwe kahle, zonke izinto ezidingekayo zizongena emzimbeni, ngakho-ke akumele kube nezinkinga zempilo.

Okubi ngokudla okujikelezayo

  1. Ukuze kudliwe kahle, kungakuhle ukuthi ungene kwezemidlalo, futhi ngesikhathi esithile, okungewona wonke umuntu angakwenza maqondana nesimiso.
  2. Kungaba nzima nakubantu abangakulungele ngokomzimba, ngoba akunconywa ukuzivocavoca umzimba okuncane.
  3. Ubunzima ekudleni okujikelezayo kungaba ukuthi kuyadingeka okungenani ukulinganisela okuqukethwe kwekhalori ekudleni nenani lamafutha akhona. Awukwazi ukwenza ngaphandle kokubala.
  4. Ake sinake iqiniso lokuthi inqwaba yamaprotheni anconywe ngezinsuku ezithile kwesinye isikhathi ivusa ukuvela kwezinkinga ngomgudu wamathumbu (ikakhulukazi, ukuqunjelwa).

Ukuphinda ukudla okujikelezayo

Uma uchitha ekudleni okujikelezayo kusuka emasontweni amabili kuye enyangeni, bese ufisa ukwehlisa isisindo ngokuphawuleka kakhulu, ungaphinda usebenzise le ndlela futhi ngemuva kwezinyanga ezimbili.

Labo abazikhawulela ekudleni kwama-cyclic marathon masonto onke, kodwa ekugcineni babone ukuthi balangazelela imiphumela ebaluleke kakhulu, bangaphinda baqhubeke nalokhu kudla inyanga nenyanga ngemuva kokuphela kwayo.

shiya impendulo