Ukudla "Isidlo sakusihlwa", izinsuku ezingu-7, -3 kg

Ukwehlisa isisindo kuze kufike ku-3 kg ​​ezinsukwini eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-960 Kcal.

Indlela "yokususa isidlo sakusihlwa" yokwehlisa isisindo ivame ukutholakala ngaphansi kwegama "Ukudla kwaseMelika". Njengoba ungaqagela, imfihlo yakhe ilele ekukhipheni isidlo sakusihlwa. Ngokusho kokuqinisekiswa konjiniyela bale nqubo nalabo abaye bazibonela mathupha ngokwabo, ukwenqaba ukudla kusihlwa, noma ngaphandle kokulungisa imenyu, kunika umphumela obonakalayo.

Izidingo zokudla “khipha isidlo sakusihlwa”

Okusemqoka kokudla ukusungula ukudla. Imvamisa, imfihlo yokuphelela ilele enhlanganweni engafanele yokudla. Kwesinye isikhathi umuntu akadli ibhulakufesi ngenxa yokushoda kokudla noma ukungabi nesikhathi, noma ngenxa yokungafuni ukupheka. Abaningi abanakho ngisho nokudla okugcwele, bamane bathatha okuthile kokugijima. Ngenxa yalokhu, lapho ebuyela ekhaya kusihlwa, umuntu uhlangabezana nendlala "eyimpisi" futhi, vele, kuba nzima ngaye ukuzibamba. Kunzima kuye futhi akanasikhathi sokukhetha ukudla okunempilo nokunamafutha amancane esidlweni sakusihlwa hhayi ukudla ngokweqile. Uma lokhu kwenzeka kanye noma kabili ngenyanga, njengomthetho, akukho lutho olubi olwenzekayo, futhi umzimba awusakazeki ngobubanzi. Kepha esimweni lapho lo mkhuba uba yinto ejwayelekile, isisindo esiningi ngokweqile sinamathela kwabephula ukudla okufanele. Ngendlela, isibalo esonakele akuwona wodwa futhi hhayi imiphumela emibi kakhulu yokuzila ukudla emini nokudla okuningi sekwephuzile.

Ososayensi baseMelika baqhuba izifundo, lapho bafakazela khona ukuthi kubaluleke kakhulu hhayi ngisho nokuthi umuntu usebenzisa ini, kodwa isikhathi okwenzeka ngaso lokho. Ukuhlolwa kwenziwa kumagundane. Iqembu elilodwa lamagundane okuhlolwa lalondliwa emini, elesibili - ebusuku. Ukudla kwanikezwa okufanayo. Ngenxa yalokho, amagundane aphakelwa ebusuku aba nesisindo esiphindwe kabili kunaleso esondliwa emini.

Ososayensi badweba isifaniso nabantu, bephawula ukuthi ukudla kwakusihlwa, futhi ngisho nasebusuku, kuholela ekukhuluphaleni nasezinkingeni ngokusebenza komzimba. Iqiniso liwukuthi kusihlwa nasebusuku zonke izinqubo zomzimba, kuhlanganise nokugaya, zinciphisa kakhulu. I-duodenum nayo icishe ingasebenzi. Ngakho-ke, ukudla okungagayekile okungena kuso kuvela esiswini akukwazi nje ukuhambisa kwezinye izingxenye zamathumbu. Ngesikhathi esifanayo, ukukhishwa akuyeki, kodwa i-bile ayikwazi ukungena emathunjini futhi iqoqe ku-gallbladder. Kuyo, ngenxa yokuma kwe-bile, amatshe nezinqubo zokuvuvukala zingakha. Futhi ukuba khona kokudla emathunjini isikhathi eside kuholela ekuvutshelweni nasekuboleni kwayo, ngenxa yokuthi imikhiqizo yokubola eyingozi ingangena egazini, futhi ngobuningi.

Ngaphezu kwalokho, ukudla okulula kwantambama kungaholela ekushintsheni kokubukeka kokubi kakhulu (ukuqubuka, izinduna, umbala wesikhumba ongaqondakali) nokuphazamiseka kokulala. Kubuye kwafakazelwa ngokwesayensi ukuthi ubuchopho buyanciphisa ukulawula indlala nokusutha kusihlwa. Ukudla ngokweqile kulula kakhulu ngenxa yokuthi amasiginali ebuchosheni awafiki ngesikhathi. Ingxenye yokudla ezokwanela ukwanelisa indlala yakho emini, kusihlwa noma ebusuku ibukeka incane, futhi ufuna ukudla kakhulu.

Ukuba nesidlo sakusihlwa esiphundu ngaphambi nje kokulala, ungavuka ekuseni uzizwa ugcwele noma usindwa kakhulu. Vele, asikho isifiso sokudla ibhulakufesi kulesi simo. Ukumelana nalokhu, zama ukungadli okungenani izinsuku ezimbalwa amahora ama-2-3 ngaphambi kokulala, futhi uzobona ukuthi uzizwa uthanda ukudla kwasekuseni. Kungenzeka nokuthi uzoqala ukuvuka ngaphambi kwesikhathi okokuqala kokushintshela ekudleni okusha, ufuna ukuthola isidlo ngokushesha. Umzimba uzovele uqale ukukuvusa.

Yiziphi imithetho eyisisekelo yokudla kwe- "dinner minus"?

Into ebaluleke kakhulu isikhathi sesidlo sokugcina. Kungahluka kuye ngesheduli yakho. Kulabo abalala cishe ngo-22: 00, kunconywa ukuthi bangadli lutho kusuka ngabo-17: 00. Uma uyolala phakathi kwamabili noma kamuva, okokugcina emini ungaba nesidlwana ngabo-19: 00. Isikhathi esiphakathi kokudla nokulala kufanele okungenani sibe ngamahora amahlanu. Ngemuva kuka-19: 00, ukudla, noma ngabe uya emuva kwesikhathi kangakanani embusweni waseMorpheus, akukanconywa ngenxa yezizathu ezichazwe ngenhla. Umzimba nawo udinga ukuphumula.

Emini ungadla noma yini oyifunayo. Kodwa uma ufuna inqubo yokulahlekelwa isisindo ihambe ngokuqhubekayo futhi ibe nomthelela omuhle esimweni somzimba, kufanele uyeke (noma unciphise ukuba khona ekudleni) kusuka kumafutha angenampilo, ukudla okusheshayo, amaswidi anekhalori ephezulu, okubabayo kakhulu, ukudla okubhenywayo nokufakwe emanzini anosawoti kanye nemikhiqizo.

Akudingeki ukuthi unikele ngokudla okuthandayo, okuyiqiniso ukuthi lokhu kudla kukulungele. Kalula nje, uma ufuna ukudla okuthile okunekhalori ephezulu, kwenze ekuseni. Ufuna ikhekhe kulobubusuku? Zethembise ekuseni ukuziklomelisa ngalobu bumnandi ngemizamo yakho. Mhlawumbe, emahoreni okuqala osuku, "isithelo esenqatshelwe" ngeke sisathandeka kangako, noma usidla kancane kunalokho obuzokudla uma ungaphuma kusihlwa.

Ngokuvamile, yisidlo sasekuseni okufanele senziwe isidlo esibaluleke kakhulu. Ngemuva kwakho konke, ama-calories azoba nosuku lonke okufanele asetshenziswe, hhayi ukuhlala emzimbeni wakho. Futhi qiniseka ukuthi uthola isidlo sasemini. Ungeqi ukudla. Ukudla kwakusihlwa kuyathandeka ngokudla okukhanyayo. Isibonelo, ungaphuza ingilazi ye-kefir noma olunye ubisi olunamafutha aphansi, noma uzilinganisele enkomishini yetiye eluhlaza noma yamakhambi ngenani elincane loju lwemvelo. Kepha, uma phambilini ubukade unesidlo sakusihlwa esimnandi, kungcono ukuqhubekela kumkhuba omusha kancane kancane. Ngaphandle kwalokho, ukufuna kwakho ukwehlisa isisindo kungahluleka. Akunconyelwa futhi ukuthi ushintshe isikhathi sedina ngokungazelelwe. Kancane kancane sondeza isikhathi sokudla eduze nehora elithi "X", ukuze ungacindezeli umzimba ngokushintsha okungazelelwe kuhlobo lwemithi.

Zama ukuthola indawo eningi yokudla okusha nemvelo ekudleni kwakho. Zinikeze amaprotheni anele, udle okusanhlamvu okunempilo, izithelo nemifino (mhlawumbe kuphakanyisiwe ngezikhathi ezithile zonyaka, ezintsha noma eziphekwe kancane).

Kufanele kube nokudla okungenani kathathu emini. Uma ukudla okuyingxenye kukunethezeka, hlela ukudla kwakho ukuze udle kaningi. Kodwa kulokhu, izingxenye kufanele zibe zincane, ungakhohliswa. Uma uyeka ukudla kusihlwa, kodwa uqale ukudla kabili inani lokudla emini, ngeke nje ulahlekelwe isisindo, kodwa usengozini yokuthola isisindo esiningi, kungakhathaliseki ukuthi isidlo sakho sakusihlwa sisheshe kangakanani. Njengoba umzimba olahlekelwa isisindo uqala ukukhipha ngenkuthalo ubuthi nobuthi, kubaluleke kakhulu ukuwunikeza inani elanele lamanzi, okuzosiza ukususa imikhiqizo yokubola ngokuphumelelayo ngangokunokwenzeka.

Ngokuqondene nezinga lokwehlisa isisindo ekudleni kwe- "dinner minus", konke kungabantu ngabodwana. Isisindo esiningi ngokweqile, yilapho kuzolahleka khona kakhulu. Kakade ezinsukwini zokuqala eziyi-7-10, u-3-4 kg (futhi nangaphezulu) angadlula, lapho-ke izinga lokwehlisa isisindo liyehla. Kepha ungadangali ukukuqaphela lokhu. Lesi simo sijwayelekile impela. Ngokushesha, umzimba uvalelisa, ngokuyisisekelo, kuketshezi oluningi, bese kulandela amanoni ngokwawo.

Kufanele unamathele ekudleni uze ujabule ngesibalo sakho. Ngemuva kwalokho, udinga ukuphuma kahle ekudleni, ushintshe kancane isikhathi sedina noma, uma ujwayele lokhu kudla futhi ungafuni ukuba nesidlo sakusihlwa, ukwandisa okuqukethwe kwekhalori kanye (kanye) nomthamo wokudla kwansuku zonke. Ngasikhathi sinye, esikhathini sokuqala sokudla, udinga ukulawula ngokucophelela isisindo somzimba ukuze ukhethe ukudla okufanele wena, okukuvumela ukuthi ugcine isisindo esisimeme.

Imenyu yokudla

Isibonelo sokudla okudliwayo "idina lokususa" isonto lonke

Izimo

• Ngokungafani nezinye izindlela eziningi, i- "dinner minus" ayinakho ukuphikisana.
• Kepha lapho kukhona izifo ezingalapheki, kanye nabesifazane abakhulelwe nabancelisayo, intsha kanye nabantu asebekhulile, ngaphambi kokuqala ukudla, kusadingeka ukubonisana nodokotela mayelana nokuthi kungenzeka yini ukuthi ungenise lesi sitayela somsoco empilweni yakho.

Izinzuzo zokudla kwe- "dinner minus"

1. Inqubo ayidingi ukuyeka ukudla okuthandayo. Ukhululekile ukukhetha imikhiqizo futhi ungakha imenyu ngokuya ngokuthanda kwakho okuthandayo.
2. Akudingeki ukuthi ulinganise izingxenye ezithile futhi ubale amakhalori.
3. Zonke izinto ezidingekayo zingena emzimbeni kanye nokudla, ngokulungiswa okulungile kwemenyu, ngakho-ke ithuba lokulimala empilweni lincane kakhulu.
4. Kuhle futhi ukuthi asikho isidingo sokulungiselela ukudla okukhethekile okudliwayo.
5. Ungadla kalula nomndeni nabangane, iya ezindaweni zokudlela nakwezinye izikhungo, kepha-ke, hhayi kusihlwa.
6. Njengomthetho, ngenxa yokuncipha kancane kancane kwesisindo, ngemuva kokuphuma kule nqubo, mancane amathuba okuthi ibuye.
7. Izinga elihamba kancane lokwehla kwesisindo liyasekelwa futhi likhuthazwe yibo bonke odokotela, abaqeqeshi bokuqina komzimba kanye nezazi zokudla.
8. Ngalo mbuso, umzimba wokulahlekelwa isisindo awuthi "wesabe", futhi isikhumba sinesikhathi sokuqina, sisiza ekutholeni hhayi kuphela okuncane, kepha futhi nomzimba onwebekayo (ongenakwenzeka ngokudla okusheshayo).

Okubi kokudla

• "I-Dinner Minus" ayifanele kulabo abafuna ukunciphisa isisindo ngokushesha. Ukufeza umphumela, usadinga ukukhombisa ukubekezela nokubekezela. Kungenzeka ukuthi isisindo sime njalo ngezikhathi ezithile. Udinga ukuzilungiselela ngokwengqondo kule nto. Ngemuva kokuthi umzimba ususe inani elithile lamakhilogremu, ukuze uqhubeke nokwehlisa isisindo udinga ukuphola. Ngakho-ke, kuvela intaba okuthiwa yithafa. Kodwa uma ihlala amasonto amabili noma ngaphezulu, khona-ke ukuze uqale inqubo yokuhlukana namakhilogremu alandelayo, kuzodingeka ubuyekeze indlela odla ngayo. Ngabe usuthole ukuthi kunenqwaba yempuphu nobumnandi kuyo? Zama ukunciphisa inani lalokhu kudla.
• Kungaba nzima ukujwayela uhlelo olusha lokudla lwabantu abadle sekwephuze kakhulu esikhathini esedlule, kanye nalabo abasebenza amashifu asebusuku. Ekuqaleni, cishe uzoba nomuzwa onamandla wendlala ngezikhathi ezingafuneki. Uma uzizwa ukuthi awukwazi ukuyimela, uphuze i-kefir noma itiye noju, udle i-cottage shizi enamafutha amancane. Ngokuhamba kwesikhathi, kunjalo, kufanelekile ukusuka kude nokudla okulula.
• Futhi, isigqi sempilo yesimanje, esisho amadili avame ukuhlwa, asihambisani nokudla "kokudla kwakusihlwa". Ukuze ungalingeki ngokudla okwenqatshelwe, kungcono ukukhawulela ngangokunokwenzeka imisebenzi ephuzile efaka ukudla ukudla ngesikhathi sokuqala kokuhlala kule nqubo. Uma ukuphazamiseka kwenzeka kanye ngesonto noma amabili (ucabanga ukuthi ngeke udle ngokweqile), isisindo kungenzeka sisuke. Ngokuzitika kaningi, cishe umcibisholo wesikali uzoma, futhi imizamo yakho yokudla izophela ize. Nguwe ongazikhethela!

Phinda udle “okususwayo kwakusihlwa”

Uma uzizwa umuhle futhi ufuna ukuguqula isibalo sakho ngaphezulu usebenzisa le ndlela, ungacela usizo lwakhe nganoma yisiphi isikhathi.