Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-4 kg ezinsukwini eziyi-7.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-770 Kcal.
Ukudla akusho ngaso sonke isikhathi imikhawulo ebalulekile yokudla noma ukuzila ukudla. Ungathola izindlela, ukudla okungahlukumezi umgudu wamathumbu, kunokulinganisela futhi kukuvumela ukuthi ulahle i-ballast yamafutha. Yilokhu ongakubiza ngokuthi "ukudla kwe-10", okuthatha isonto elilodwa.
Ngokuqondene nokulahlekelwa kwesisindo, lapha udinga ukuqhubeka kusuka ezicini zomuntu ngamunye zomzimba kanye nenani lamakhilogremu engeziwe atholakalayo. Ngokusho kokubuyekezwa kwabantu abaye babhekana nalesi simiso sokulahlekelwa kwesisindo ngokwabo, umuntu uthatha i-1,5-2 kg ngesonto, futhi othile angaziqhenya ngokuvalelisa ku-3-4 (nangaphezulu) kg. Uma ukudla kubekezelelwe kahle, futhi ufuna ukwenza isibalo sakho sibe sesimanjemanje, ungasinweba sibe yizinsuku eziyi-10.
Izidingo Eziyi-10 Zokudla
Ngokwemithetho yokudla, kufanele kube khona ukudla oku-10 okuqondile:
- inkukhu fillet (ngaphandle kwesikhumba);
- amaqanda ezinkukhu (angashintshwa namaqanda ezigwaca);
- i-kefir engenawo amafutha noma i-1% ye-fat kefir;
- ukhukhamba;
- utamatisi;
- isitshalo seqanda;
- i-zucchini noma i-zucchini;
- iklabishi (emhlophe kanye nokholifulawa);
- amakhowe ahlukahlukene;
- ama-apula, okungcono izinhlobo eziluhlaza (ungashintsha amawolintshi namagilebhisi).
Kuvunyelwe ukuhlanganisa le mikhiqizo ngendlela othanda ngayo. Kodwa kuhle ukwenza imenyu ihluke, usebenzisa inani eliphezulu lamagama okudla okukhulunywa ngawo nsuku zonke. Isisindo sokudla kwansuku zonke kufanele sibe phakathi kwe-1,5 kg. Uma udla ukudla okuncane, yehlisa i-RDA kancane, kodwa ungalambi. Abathuthukisi be-10 Food Diet bayeluleka ukuba kube nezidlo ezintathu ezibalulekile usuku lonke. Uma ufisa, ungaba ne-snack phakathi kwabo (yebo, ukudla okuvunyelwe).
Izithako ezengeziwe ezidliwayo zivunyelwe, ukusetshenziswa kwazo kungokubona kwakho;
- 1 pc. anyanisi ngosuku;
- ugaliki;
- ijusi kalamula;
- parsley, dill;
- uju lwemvelo (akukho ngaphezu kwe-1 tsp kwasekuseni noma, ezimweni ezimbi kakhulu, kwasemini);
– itiye elingenashukela (mhlawumbe eliluhlaza) nekhofi;
amafutha omnqumo (1 tbsp. L.);
- isinkwa esimnyama (kufika ku-30 g).
Isibonelo sokudla "kokudla okuyi-10" kwezinsuku ezi-5
Usuku 1
Ukudla kwasekuseni: isaladi yeklabishi emhlophe, iqanda elilodwa lenkukhu ebilisiwe nama-champignon (abilisiwe noma ayisitshulu); i-apula encane eluhlaza; i-kefir.
Isidlo sasemini: i-fillet yenkukhu ebilisiwe; isitshalo seqanda esiyisitshulu; isaladi yekhukhamba kanye notamatisi; itiye.
Isidlo sakusihlwa: i-zucchini eqoshiwe utamatisi; isinkwa esimnyama; itiye eluhlaza.
Usuku 2
Ukudla kwasekuseni: 2 amaqanda ezinkukhu, abilisiwe noma aphekwe epanini ngaphandle kokungeza amafutha; i-appleauce esanda kwenziwa; ingilazi ye-kefir.
Isidlo sasemini: i-chicken fillet ebhakwe ku-foil ngamakhowe kanye nezicucu zikatamatisi; ambalwa wezipuni iklabishi stewed; ucezu lwesinkwa esimnyama.
Isidlo sakusihlwa: isitshalo seqanda esibilisiwe; isaladi utamatisi kanye ikhukhamba; itiye eluhlaza.
Usuku 3
Ukudla kwasekuseni: i-omelet yamaqanda enkukhu angama-2-3, agayiwe; i-zucchini eqoshiwe; i-apula kanye ne-kefir.
Isidlo sasemini: i-chicken fillet ebhakwa ngaphansi kwesitshalo seqanda; isaladi yekhukhamba kanye notamatisi; ucezu lwesinkwa nenkomishi yetiye.
Isidlo sakusihlwa: isaladi yeklabishi emhlophe nekhukhamba; izipuni ezimbalwa zamakhowe aqoshiwe; itiye eluhlaza.
Usuku 4
Ukudla kwasekuseni: imifino egayiwe; apula elibhakiwe kanye netiye.
Isidlo sasemini: isobho sekholifulawa; i-steam cutlet yenkukhu; ucezu lwesinkwa esimnyama.
Isidlo sakusihlwa: i-omelet yamaqanda enkukhu angu-2, e-steamed noma epanini elingenawo amafutha; iklabishi emhlophe eqoshiwe kanye nengilazi ye-kefir.
Usuku 5
Ukudla kwasekuseni: i-omelet yamaqanda enkukhu angu-2-3 (noma amaqanda abilisiwe); utamatisi obhakiwe nama-eggplant.
Isidlo sasemini: isobho elisekelwe kusitshalo seqanda, iklabishi elimhlophe no-anyanisi; ucezu lwe-chicken fillet ebilisiwe; ukhukhamba kanye netiye.
Isidlo sakusihlwa: ingxenye yama-champignon aqoshiwe; i-apula kanye nengilazi ye-kefir.
Note... Uma uzizwa ulambile phakathi kokudla okuyinhloko noma ngaphambi kokulala, ungaminza nge-apula noma i-kefir enamafutha aphansi ngenani elincane.
I-Contraindication yokudla "imikhiqizo eyi-10".
Ukuhambisana nokudla "kokudla oku-10" akukhuthazwa ngesikhathi sokukhulelwa nokuncelisa, kanye nalabo abanezifo ezingapheli (ikakhulukazi ngokunyuka kwabo) noma izifo zesisu.
Izinzuzo Zokudla Okungu-10
- Ukudla "imikhiqizo eyi-10" kungabangelwa izindlela ezilinganiselayo ezingabangeli ukuwohloka komzimba, akubangeli ubuthakathaka kanye namanye "amabhonasi" angathandeki okudla okunomsoco.
- Ungakha imenyu ngokuhlanganisa imikhiqizo ngendlela ofisa ngayo. Ungadla ukudla okunhlobonhlobo kodwa unciphise umzimba.
- Uma ubonisa umcabango wakho futhi ungavilaphi ukuchitha isikhathi esithile ekhishini, izitsha ngokuqinisekile ngeke zibe nempilo kuphela, kodwa futhi zimnandi.
- Uhlelo "lwemikhiqizo eyi-10" kulula ukuthwala, alukwenzi ulambile, ngakho akufanele kulimaze umzimba onempilo. Cishe zonke izithako zokudla okunikezwayo zitholakala unyaka wonke. Le nqubo isiza ukuthuthukisa umkhuba wokudla okufanele futhi ivumela, uma ungafaki konke okulimazayo, emva kwayo, gcina isisindo esisha isikhathi eside. Futhi uma ufisa, ngokulawula okuqukethwe kwekhalori, ungaqhubeka nokulahlekelwa isisindo. Ijubane lokuhoxiswa kwekhilogremu ligcinwa izazi eziningi zokudla okunomsoco kanye nodokotela abaziwa ukuthi bamelene nokuncipha okukhulu kwesisindo.
Kufanele futhi unake izakhiwo ezizuzisayo ezinganqatshelwe imikhiqizo ekhona ekudleni.
Kuzo zonke izinhlobo ezikhona zenyama, i-chicken fillet iwukudla kakhulu. Iwumthombo omangalisayo wamaprotheni agayeka kalula umzimba awudingayo ukuze usebenze kahle. Inkukhu inamafutha aphansi futhi inamaprotheni amaningi, esiza ukwakha umzimba okhangayo nozondile. Inkukhu inothile ngamavithamini B, anomthelela empilweni yesikhumba, abe nomthelela omuhle kumetabolism kanye nokusebenza kwesistimu yezinzwa.
Amaqanda ezinkukhu "abagcini" beprotheni ephelele, ehlanganisa inkimbinkimbi yama-amino acid abalulekile. Ikakhulukazi, aqukethe i-leucine, i-amino acid ebaluleke kakhulu engatholakali ngobuningi obunjalo kunoma yikuphi okunye ukudla. Yingakho amaqanda (ikakhulukazi ingxenye yawo yamaprotheni) ethanda kakhulu abasubathi, abaqapha ngokucophelela impilo yabo nokuma komzimba. Amaqanda aqukethe i-selenium, i-potassium, i-magnesium, i-calcium, insimbi, i-phosphorus, amavithamini amaqembu A, B, E, D.
I-Kefir ingumkhiqizo wobisi ovutshiwe oguquguqukayo olawula izinqubo zokugaya. Ake sidonsele ukunaka kwakho eqinisweni lokuthi i-kefir entsha inomphumela omncane we-laxative, kodwa endala (ngaphezu kwezinsuku ezintathu ubudala), ngokuphambene nalokho, iqinisa amathumbu. I-Kefir isiza umzimba ukuthi "uthole" amaprotheni agcwele, bushelelezi izinkinga ezifweni zesibindi, i-gastrointestinal, ama-pancreas futhi ibambe iqhaza ekuvimbeleni ukuvela kwabo.
Ukhukhamba aqukethe amanzi angama-95% futhi anokuqukethwe kwekhalori ephansi kakhulu (amayunithi wamandla ayi-15 kuphela ngamagremu ayi-100), ngakho-ke angabasizi abahle kakhulu bokulahlekelwa isisindo. Ukhukhamba une-fiber eningi, ekhuthaza ukuhamba kahle kwamathumbu. Lezi zipho zemvelo ziwusizo kakhulu kubantu abanezifo zesimiso senhliziyo, isibindi, izinso, abaphethwe i-polyarthritis ye-metabolic, i-gout.
Inani elanele likatamatisi ekudleni lisiza ukunciphisa izinga le-cholesterol embi futhi lisiza ekuvimbeleni izifo zenhliziyo. Ososayensi benza ucwaningo lapho imifino ehlukene ye-28 "yabamba iqhaza". Ngokwemiphumela yayo, utamatisi waqashelwa njengabameleli abawusizo kakhulu bemikhiqizo yemifino (kanye nobhontshisi obuluhlaza). Ngenxa yokugcwala kwawo i-lycopene, utamatisi ubaluleke kakhulu empilweni yamathambo. Ukudla okuvamile kwamatamatisi ekudleni kwenza isakhiwo samathambo sibe namandla, kunciphisa ingozi yokulimala nokuphuka. Uma ukungabikho kwale mifino emangalisayo kumenyu, amathuba okuhlangana ne-osteoporosis nezinye izifo akhula kakhulu.
Ku-zucchini, ososayensi baqaphela isilinganiso esifanele se-potassium ne-sodium. Lokhu kunomphumela onenzuzo ekulinganiseni kwamanzi emzimbeni, kusiza umzimba ukuthi uvalelise ngokwemvelo emanzini amaningi, ukuqoqwa kwawo okungaholela ezinkingeni zempilo. Futhi ukuba khona kwenani elikhulu lama-asidi e-organic ku-zucchini kwenza kube ukudla okuhle kakhulu kwabanesifo sikashukela kanye nabantu abanezifo zesisu.
Isitshalo seqanda siwusizo kakhulu ezinkingeni zamathumbu. Baphinde babambe iqhaza ekuvimbeleni nasekuhambeni okushelelayo kwe-atherosclerosis, njengoba behlisa ukugcwala kwe-cholesterol eyingozi egazini. Ukusetshenziswa okusebenzayo kwama-eggplant (uma kungekho contraindications) kunconywa kubantu asebekhulile abanesifo senhliziyo nemithambo yegazi, abathambekele edema. Ama-eggplant akweleta lokhu ku-potassium, esiza ukususa uketshezi okweqile emzimbeni futhi enze ukumetabolism kwamanzi kujwayelekile.
Iklabishi inothile ngamavithamini B, P, PP, E, carotene, fiber, potassium. Ukusetshenziswa kwayo kuthuthukisa ukusebenza kwamathumbu, kujwayele ukuhamba kwayo. Iklabishi liwusizo kakhulu kubantu abaphethwe yi-hypertension, izilonda zesisu, nezinkinga ze-gallbladder.
Phakathi kwezinhlobonhlobo zezakhiwo eziwusizo zama-apula, siyaqaphela ukuthi ukusetshenziswa kwabo kunomphumela omuhle kakhulu ekusebenzeni kwesistimu ye-lymphatic, imelana nalokho okubizwa ngokuthi ukuqina kwemithambo yegazi futhi ihlanza igazi ngokuphelele. Izinzuzo zama-apula zokubona, isikhumba, izinwele nezinzipho nazo azinakuphikwa.
Amakhowe ahlukile ngoba anokwakheka okunokulinganisela okuphelele kwezinto eziphilayo ezisebenzayo. Ziyi-calorie ephansi, umkhiqizo wokudla ogayeka kalula oqukethe cishe ama-amino acid ayi-18. Izingxenye zamakhowe zinomphumela onenzuzo ohlelweni lwezinzwa, izinqubo ze-hematopoietic, futhi ziyindlela enhle kakhulu yokuvimbela izifo eziningi zenhliziyo. Kufakazelwe ngokwesayensi ukuthi anomphumela ophezulu wokulwa nomdlavuza wamakhowe.
Okubi kwe-10 Food Diet
- Ukudla kungaba nzima kulabo abajwayele ukudla imikhiqizo eyingozi kanye nemikhiqizo enempilo enganakwa.
- I-"shumi" ingase ingafaneleki kulabo bantu abanomgomo wokulahlekelwa inani elikhulu lamakhilogremu ngesikhathi esilinganiselwe. Le nqubo ngeke ikuvumele ukuthi ushintshe ngokushesha isibalo sakho, uma unganqamuli ukudla kakhulu.
Ukuphinda "ukudla okungu-10".
Akunconywa ukuphinda ukudla "kwemikhiqizo eyi-10" ezinyangeni ezi-1-2 ezilandelayo ngemuva kokuqedwa kwayo kokuqala.