Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-6 kg ezinsukwini eziyi-7.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-600 Kcal.
Uma udinga ukulahla amakhilogremu angu-5-6 angenasidingo, futhi awunakho ngaphezu kwesonto kulokhu, inqubo yokwehlisa isisindo ebizwa ngamabele ayisithupha ingasiza. Ngokuya ngemithetho yayo, izinsuku eziyi-6 uzodinga ukudla okusanhlamvu okuhlukile, nsuku zonke - okusanhlamvu okuthile.
Izidingo zokudla kwe-porridge eziyi-6
I-porridge yokudla eyi-6 isho indlela yokwehlisa isisindo, lapho kugcizelelwa khona ekudleni kusetshenziswa ama-carbohydrate ayinkimbinkimbi nokunciphisa amaprotheni namafutha. Ngosuku lokuqala lokudla, udinga ukudla iphalishi likakolweni, ngolwesibili - unyaluthi, ngolwesithathu - i-oatmeal, ngolwesine - irayisi, nangosuku lwesihlanu nolwesithupha, udinga ukugxila kubhali nokuhlanganiswa kwakho konke okusanhlamvu okuthandayo, ngokulandelana.
Ukuze ukudla kwe-porridge okungu-6 kube okuphumelela kakhulu ngokuya ngesisindo kanye nezinzuzo zezempilo, kufanele unake ama-nuances anjalo. Ama-groats kufanele athululwe ngamanzi abilayo kusihlwa ngesilinganiso esisodwa kuya kwesithathu. Ngemuva kwalokho, ukuletha kumathumba, thumba cishe imizuzu emihlanu. Ngemuva kwalokho sikhipha okusanhlamvu, sikusonge ngethawula bese sishiya ukufaka okungenani amahora ayi-5. Akuvunyelwe ukufaka ushukela, ibhotela ephalishini. Kuyinto efiselekayo kakhulu ukuyeka usawoti. Njengesinqumo sokugcina, zivumele usebenzise ingcosana kasawoti ngosuku, kodwa ungabe usaphinda. Esikhundleni salokho, kwesinye isikhathi ungatotosa okusanhlamvu ngokufaka isosi yesoya, futhi ngamanani amancane.
Ekuseni (cishe imizuzu engama-30 ngaphambi kokudla kwasekuseni) kunconywa ukuphuza ingilazi yamanzi abilayo abilayo. Lokhu kuzosiza ukuvusa umzimba ngemuva kokuphumula kobusuku futhi kusheshise izinqubo ze-metabolic ezenzeka kuwo.
Zama ukudla kancane, uhlelela indlela odla ngayo ngendlela yokuthi udle ukudla okuncane ngezikhathi ezithile ezijwayelekile. Ayikho ingxenye ecacile yokusanhlamvu. Lalela imizwa yakho. Zama ukungadli ngokweqile, kepha ngasikhathi sinye, asikho neze isidingo sokuzihlupha ngomuzwa wendlala. Musa ukusika izingxenye zakho kakhulu.
Uma unamandla afiselekayo, ungazama ukudla okusanhlamvu kuphela. Kepha kuvumelekile impela, ngokuya ngezidingo zokudla kwe-porridge eziyi-6, ukwehluka kokudla ngenani elincane lamajikijolo, izithelo, imifino (okungcono uhlobo olungelona olunesitashi), i-kefir enamafutha amancane, izithelo ezingenashukela noma ijusi yemifino (okungcono esanda kufinywa). Kungenzeka ukuthi umphumela wokudla uzobonakala kancane ngale ndlela (ulahlekelwe ama-1-2 kilograms ngaphansi kunalapho udla iphalishi kuphela), kepha ukudla kuzoba mnandi kakhulu, futhi ukwehlisa isisindo kuzoba mnandi ngangokunokwenzeka.
Usuku 1
Ukudla kwasekuseni: ingxenye kaphalishi kakolweni ngokufaka amajikijolo wakho owathandayo (mhlawumbe ngenkathi ethile yonyaka).
Isnack: ingilazi ye-kefir.
Isidlo sasemini: ingxenye kaphalishi kakolweni nengilazi yejusi le-apula.
Isidlo sasemini: Ukuphakelwa ikhukhamba elingenalutho nesaladi leklabishi elimhlophe.
Isidlo sakusihlwa: ingxenye yophuthu lukakolweni olune-dill ne-parsley kanye notamatisi abasha abasha.
Usuku 2
Ukudla kwasekuseni: ingxenye yephalishi lamabele, elinganikezwa inani elincane le-kefir.
Isnack: apula.
Isidlo sasemini: ingxenye yephalishi le-millet kanye nesaladi likhukhamba-utamatisi ngamakhambi.
Isidlo sasemini: ama-tangerines ama-2-3.
Isidlo sakusihlwa: ingxenye yephalishi lamabele kanye nengilazi yejusi le-apula.
Usuku 3
Ukudla kwasekuseni: ukuphaka i-oatmeal nedlanzana lamajikijolo owathandayo.
Isnack: apula.
Isidlo sasemini: ukukhonzwa kwe-oatmeal kanye nengilazi yejusi lewolintshi.
Isidlo sasemini: i-kefir-berry-oatmeal cocktail.
Isidlo sakusihlwa: ingxenye ye-oatmeal ngamakhambi; Ingilasi yojusi wotamatisi.
Usuku 4
Ukudla kwasekuseni: ingxenye yophuthu lwelayisi namakhukhamba amasha ayi-2-3.
Isinongo: uhhafu we-apula kanye ne-150 ml ye-kefir.
Isidlo sasemini: ingxenye yophuthu lwerayisi novuthiwe.
Isidlo sasemini: ingilazi ye-kefir.
Isidlo: ingxenye yelayisi iphalishi kanye nesaladi lekhukhamba-utamatisi.
Usuku 5
Ukudla kwasekuseni: ingxenye kaphalishi webhali nepheya.
Isnack: ingilazi yejusi le-apula.
Isidlo sasemini: ukuphakwa kwebhali lebhali nekhukhamba elisha.
Isidlo sasemini: uhhafu we-apula nengilazi ye-kefir.
Isidlo sakusihlwa: ingxenye yephalishi lebhali kanye nezipuni ezimbalwa zesaladi leklabishi elimhlophe kanye nemifino ehlukahlukene.
Usuku 6
Ukudla kwasekuseni: ingxenye yebhali nengilazi ye-kefir.
Isnack: i-grapefruit namasongo ambalwa kaphayinaphu amasha.
Isidlo sasemini: ingxenye yebhali nesaladi lekhukhamba-utamatisi.
Isidlo sasemini: ama-apula ama-2 aphakathi nendawo abhakiwe.
Isidlo: ingxenye yebhali nengilazi yejusi yetamatisi.
Usuku 7
Ukudla kwasekuseni: ingxenye ye-oatmeal enongwe nge-kefir kanye nezicucu ezincane ze-apula elisha noma ebhakwe.
Isnack: orange.
Isidlo sasemini: ingxenye yelayisi enesaladi yamakhukhamba, iklabishi nemifino.
Isidlo sasemini: i-apula elibhakiwe nengilazi ye-kefir.
Isidlo sakusihlwa: ingxenye ephalishi le-buckwheat kanye notamatisi omusha noma ingilazi yejusi kusuka kulo imifino.
Izimo Ukudla 6 okusanhlamvu
- Ukudla iphalishi okungu-6 akuyona neze inketho yesifo se-celiac (isifo se-celiac). Iqiniso ngukuthi ngalesi sifo, i-villi yamathumbu amancane iba mncane kakhulu, ngenxa yalokho ukudla okungagxili ngokuphelele. Futhi njengoba i-gluten igcwele okusanhlamvu, lolu hlobo lokudla kufanele luyeke.
- Uma ungabekezelelani noma yikuphi okusanhlamvu okuthile okubandakanyeka ekudleni, kubuyisele okunye (okungcono futhi okuvela ohlwini lokudla okunconyiwe).
- Uma unanoma yisiphi isifo sesisu, kubalulekile ukuthi uthintane nodokotela ofanelekayo ngaphambi kokuqala ukudla. Isibonelo, uma kunesilonda esiswini, le ndlela ingahle iphikiswe.
- Ukwenqatshelwa ukulandela ukudla kwephalishi le-6 nakho kuyizikhathi zokukhulelwa, ukuncelisa, iminyaka yobudala efinyelela ku-18 noma ngemuva kweminyaka engama-60, lapho umzimba udinga ukudla kahle.
Izinzuzo zokudla kwe-porridge eziyisithupha
- Njengoba intandokazi yale ndlela yokudla okunempilo - okusanhlamvu - inomsoco impela, ngeke kudingeke ubhekane nendlala enesihluku evame ukukuvimbela ekuqedeni ukwehlisa isisindo.
- Isiza ukugcina ukudla okusuthi nokuchoboza. Imvamisa, umuntu akanaso ngisho nesikhathi sokulamba ikakhulukazi (kunjalo, uma ungadli okuncane kakhulu).
- Futhi isikhathi esifushane sendlela yokudla, njengomthetho, sikuvumela ukuthi umelane nakho ngaphandle kobunzima obuthile.
- Ukudla iphalishi okungu-6 kunenzuzo enkulu maqondana nodoti. Ngokuqinisekile, uphendukela kule ndlela yokwehlisa isisindo ukuze uthole usizo, uzobona ukuthi awugcinanga nje ngokuchitha imali ethe xaxa ekudleni, kepha futhi ugcine kakhulu.
- Ngaphezu kwalokho, okusanhlamvu ngakunye okubandakanyeka ekudleni kunezinto ezizuzisayo. Iphalishi likakolweni liqukethe amavithamini B1, B2, acebile ngensimbi, i-phosphorus, i-beta-carotene, amafutha emifino, isitashi. Umuncwa kalula ngumzimba, usiza ukususa ngokwemvelo ubuthi nobuthi, kuthuthukisa imetabolism yamafutha futhi kwehlise amazinga e-cholesterol egazini aye ezingeni elifanele.
- Iphalishi lamabele lisiza kakhulu ekugayeni ukudla, ohlelweni lwe-musculoskeletal, likhuthaza izinqubo zokuvuselela isikhumba futhi lisize ukuqeda ukukhukhumala.
- I-oatmeal ingumthombo wamandla omangalisayo. Kuyasiza futhi ukwenza amazinga e-cholesterol abejwayelekile, kunciphisa i-asidi esiswini, kuthuthukise ukusebenza kohlelo lwezinzwa nokusebenza kwendlala yegilo.
- Ilayisi iphalishi lingelinye labaholi phakathi kokusanhlamvu ngokuya ngokuqukethwe kwama-carbohydrate ayinkimbinkimbi, anamandla okuqongelela emisipheni futhi anikeze umzimba amandla nokusebenza. Ngaphezu kwalokho, idonsela ezintweni eziyingozi ezihlala emzimbeni futhi isize ukuziqeda. Futhi, irayisi liyinqolobane yamavithamini B, E, PP, potassium, manganese, selenium, phosphorus, zinc.
- Ibhali neparele ibhali nalo licebile kuma-carbohydrate namafutha afanele, kanye nefayibha yokudla. Lezi zinhlamvu zinomphumela omuhle kakhulu esimweni sohlelo lwezinhliziyo, ziqinisa amathambo, zithuthukise umbono futhi zenyuse ukuzivikela komzimba.
Okubi ngokudla kwephalishi le-6
- Kunobubi obuncane bokudla kophuthu. Ngaphandle kokuthi ukudla okunjalo akulungile kulabo abangakuthandi kakhulu okusanhlamvu futhi abakwazi ukucabanga ukuphila ngaphandle kwemikhiqizo yamaprotheni. Noma kunjalo, ukudla kakhulu okusanhlamvu isonto lonke akulula kangako, futhi amandla nawo ayafuneka kulokhu.
- Ukuhlola amakhono akho futhi uqonde ukuthi kufanelekile kangakanani ukulandela lokhu kudla, ungazama ukuchitha usuku lokuzila kuhlobo oluthile lwephalishi. Uma usuku ludlula ngaphandle kobunzima obuthile, isimo sempilo ngeke siphumelele, khona-ke uma ufisa, ungazama futhi indlela yephalishi engu-6.
Ukudla kabusha okusanhlamvu okungu-6
Ukuphinda udle iphalishi le-6, noma ngabe kulula kangakanani kuwe, akunconywa ngaphambi kwamasonto ama-4-5 ngemuva kokuphothulwa kwayo.