Ukudla kweqembu legazi 1, 7 days, -4 kg

Ukwehlisa isisindo kuze kufike ku-4 kg ​​ezinsukwini eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-900 Kcal.

Abanikazi begazi leqembu lokuqala O (I) bakha ama-33% abo bonke abantu basemhlabeni. Leli gazi yilona elijwayeleke kakhulu. Kuyathakazelisa ukuthi emakhulwini eminyaka angama-400 edlule kwakungabantu abaneqembu lokuqala legazi abaqala ukubizwa ngokuthi "ngabantu." Basungula impucuko yethu. Ngemuva kwalokho babengenawo amakhono akhethekile engqondo, basinda ngokuzingela izilwane.

Izazi zokudla okunomsoco zithi abantu abaneqembu lokuqala legazi banokuthambekela okukhulu kokukhuluphala kunabanye. Ukwephulwa "kwabazingeli" (yingakho labo abanegazi le-O (I) lemigomo yokudla okunomsoco babizelwa kwisisindo eseqile.

Abathuthukisi balokhu kudla babheka izinto eziyingozi empilweni, imetabolism ejwayelekile, ukudla okulungile kohlelo lokugaya ukudla "lwabazingeli". Ngendlela, laba bantu banamathuba ama-3 okuba nezilonda zesisu kunabanye. Yiqiniso, kunezici eziningi ezithinta impilo, futhi ukondleka akuyona eyokugcina phakathi kwazo.

Izidingo zokudla zeqembu legazi 1

"Abazingeli" banamuhla babonakala ngohlelo lokugaya olwenziwe kahle kanye nokuzivikela okuqinile. Yize zingasukeli izilwane, zinganqobi ama-mammoth nobhejane, umzimba wazo udinga amaprotheni amaningi ezilwane.

Imikhiqizo lapho abantu abanegazi leqembu lokuqala banconyelwa ukusungula imenyu:

- inyama ebomvu (ukugcizelela kufanele kube enkomeni yenkomo newundlu);

- inhlanzi (uwoyela wezinhlanzi uthuthukisa ukujiya kwegazi, i-Omega-3 acid equkethe usizo ekumuncekeni kwamaprotheni);

- kwasolwandle, izimila zasolwandle, ulwelwe onsundu, i-kelp (igcwele iodine, esekela ukuhlanganiswa kwamahomoni wegilo);

- isibindi;

- inyoni;

- amaqanda;

- buckwheat (okusanhlamvu okuwusizo kakhulu);

- imifino nezithelo eziningi (okungukuthi uphayinaphu, isipinashi, i-broccoli, isithombo, isithombo, iparsley, amakhiwane);

- isinkwa se-rye kuphela;

- ubisi olunamafutha aphansi kanye nemikhiqizo yobisi olumuncu (iprotheni yobisi imunca kakhulu, kodwa igcwalisa umzimba nge-calcium ebalulekile).

Kunconywa ukuthi ubeke usawoti ojwayelekile ngosawoti o-iodized, bese uzama ukungadluli ukudla. Ngaphezu kwamanzi ajwayelekile, okumele asetshenziswe ngobuningi, kunconywa ukwethula amajusi asanda kufakwa ekudleni okuphuzwayo. Izazi zokudla eziwusizo kakhulu zibiza iziphuzo ezivela kumacherry naphayinaphu. Izinhlobo ezahlukahlukene zetiye eluhlaza nazo ziyakhonjiswa. Ukungeniswa ngamakhambi nakho kuhle kakhulu emzimbeni womuntu, okugeleza igazi leqembu lokuqala emithanjeni yakhe. Ungathulisa i-psyche ngama-decoctions we-ginger, rose hips, mint, linden blossom. Okunconyelwa kakhulu ukusetshenziswa (kepha futhi kwamukelekile) ama-chamomile, ama-sage kanye netiye ze-ginseng, amagilebhisi, isanqante namajusi we-apricot. Izithako zeBurdock, usilika wommbila, nanoma yini equkethe inhlaba akukufanele. Uma ufuna ukuphuza utshwala, iwayini lemvelo elenziwe ngamagilebhisi amhlophe noma abomvu yiyona ndlela engcono kakhulu.

Gwema ukudla yonke imidumba. Ubhontshisi omncane, uphizi kanye nodali kuphela ongafakwa ekudleni ukuthuthukisa ukugaya. Kepha imidumba akufanele ibe inkambo eyinhloko!

Khipha ngokuphelele kumenyu Kunconywa “abazingeli” imifino ekhethiwe, ukolweni, iklabishi elimhlophe, ama-tangerines, amawolintshi, ulamula, ummbila, ama-strawberry, ushizi onamafutha amaningi kanye ne-cottage shizi, iminqumo, ipasta (ikakhulukazi evela kufulawa omhlophe), ibhotela lamantongomane, ibhece, i-ketchup nezinye izitolo amasoso.

Ukusetshenziswa kwamaswidi nekhofi kufanele kulinganiselwe.

Kusuka emikhiqizweni yenyama akuthandeki ukusebenzisa ingulube nehansi (ikakhulukazi ephekwe ngokungezwa kwamafutha noma amanye amafutha). Noma yimiphi imikhiqizo ebhemayo, ama-octopus kanye ne-fish caviar ayinconywa ngezinhlanzi nezilwane zasolwandle.

Ungadli amaqanda amaningi futhi.

Kulezi ziphuzo, lo myalelo unikezwa utshwala obunamandla, ama-decoctions asuselwa eSt John's wort, hay, umama-nosingamama. Futhi, izazi zokudla okunempilo azincomi ukuthi uzitike ngoshokoledi oshisayo nejusi le-apula.

Labo abathwali beqembu lokuqala legazi abafuna ukunciphisa umzimba noma bathambekele ekubeni abakhuluphele kakhulu bayelulekwa ukuba basuse ngangokunokwenzeka ekudleni kokudla okusiza ukuvimba "ukukhiqizwa" kwe-insulin futhi kuvimbele ukukhiqizwa kwamahomoni wegilo. Ngakho-ke, ukolweni osuvele ukhululiwe uba umkhiqizo oyinhloko owenqatshelwe. Futhi, ukudla amazambane amaningi ngeke kwengeze impilo nobuhle esibalweni.

Yakha ukudla kwakho ezingxenyeni ezilinganisiwe zokudla okuvunyelwe. Lokhu kuzosiza ukusheshisa imetabolism yakho. Inyama ebomvu, inhlanzi nezinhlanzi zasolwandle zenza lo msebenzi kahle kakhulu. Kufanele futhi udle ukudla okuningi okuqukethe iodine (ikakhulukazi, isipinashi, i-broccoli, imifino ehlukahlukene). Kuzozuzisa isibalo sakho, impilo nenhlalakahle. Ukuze indlala yegilo ikhiqize inani elanele lamahomoni adingekayo ekusebenzeni kwayo okujwayelekile, ungagcwalisa imenyu ngama-radishes abilayo nama-radishes. Uma ungazithandi lezi zipho zemvelo ngendlela yazo emsulwa, cindezela ijusi kuzo bese uphuza, uxuba, isibonelo, nejusi yesanqante.

Kuyadingeka ukuthi unikeze ukudla kwakho inani elanele lemifino (i-artichoke yaseJerusalema, amaqabunga e-beet, i-artichoke, utamatisi) nezithelo (ama-apula, ama-plums, ama-persimmon, amabhilikosi, amapheya, amapentshisi). Amajikijolo (cherries, amagilebhisi, ama-currants) nawo akulungele.

Vele, awukwazi ukuphuca umzimba amanoni. Yidla amanani amancane omnqumo noma kawoyela wefilakisi. Kunconywa ukuthi ungafaki uwoyela ekwelapheni ukushisa, kepha akunakwenzeka kuphela, kepha futhi kudingekile ukugcwalisa amasaladi emifino nabo.

Zama ukudla izikhathi ezi-5 ngezikhathi ezijwayelekile, wenqaba ukudla okungenani amahora ama-2 ngaphambi kokulala, ukuze umzimba ube nesikhathi sokulungiselela ukuphumula okuhle.

Kunconyelwe abantu abaneqembu lokuqala legazi, ukuzivocavoca umzimba. Ezemidlalo, noma ngabe kunesifiso noma ukungathandi ukwehlisa isisindo, azinakushiywa. Lokhu kuzokusiza uzizwe ungcono kakhulu emzimbeni nasengqondweni. Ngokusho kochwepheshe, ukuntuleka kwemisebenzi eyanele kungadala kalula ukucindezeleka "kubazingeli". Ukuze kugcinwe impilo yomzimba nengqondo, abantu abaneqembu lokuqala legazi banconywa ukuthi bavivinye umzimba, kanye nemidlalo evusa i-adrenaline rush. Ifanele wena, ikakhulukazi, ukukhuphuka kwamadwala, ukuhamba ngebhayisikili noma i-rollerblading, ukushushuluza, ukugijima, ukubhukuda, ukuqina komzimba. Imisebenzi esebenzayo, uma ifunwa, ingashintshwa naleyo ekhululekile (ngokwesibonelo, nge-yoga noma nge-Pilates).

Imenyu yokudla

Isibonelo sokudla masonto onke kokunciphisa isisindo ngokuya ngemithetho yokudla kweqembu lokuqala legazi

Usuku 1

Ukudla kwasekuseni: i-apula netiye.

Isnack: ingilazi yanoma iliphi ijusi.

Isidlo sasemini: isobho lemifino ngaphandle kokuthosa; inyama ebilisiwe (kufika ku-200 g); isaladi lesithombo.

Isidlo sasemini: itiye elinamakhambi nama-rye croutons, angagcotshwa kancane ngebhotela.

Isidlo sakusihlwa: inhlanzi ebilisiwe (150 g); izimila zasolwandle; itiye eliluhlaza.

Usuku 2

Ukudla kwasekuseni: isixha samagilebhisi.

Isnack: ingilazi yejusi esanda kufinywa.

Isidlo sasemini: isobho semifino (250 ml); othosiwe epanini elomile noma inhlanzi ebhakiwe (150 g); i-aphula elincane netiye.

Isidlo sasemini: itiye elinamakhambi nocezu lwesinkwa se-rye.

Dinner: isibindi esibilisiwe (kufika ku-200 g) ngamakhambi; ipheya noma ama-plums ambalwa.

Usuku 3

Ukudla kwasekuseni: noma isiphi isithelo (ngaphandle kwezithelo ezisawolintshi) netiye.

Isinongo: ijusi le-apula.

Isidlo sasemini: inyama enomzimba ethosiwe ngaphandle kukawoyela (180-200 g); isobho le-broccoli; ucezu lwesinkwa se-rye; ukhukhamba omusha.

Isidlo sasemini: itiye elinamakhambi ne-1 tsp. uju noma ujusi wakho owuthandayo.

Isidlo sakusihlwa: 100 g wezimfanzi ezibilisiwe; i-zucchini ebhakiwe; itiye eliluhlaza.

Usuku 4

Ukudla kwasekuseni: ingilazi yobisi olunamafutha noma i-kefir.

Isnack: banana.

Isidlo sasemini: isitsha sesobho semifino kanye no-200 g woshizi onamafutha aphansi, oyoliswe ngeyogathi yemvelo.

Isidlo santambama: ujusi wesanqante.

Isidlo sakusihlwa: 200 g wenyama ebomvu ebilisiwe; 100 g wesaladi lwasolwandle; ubhanana omncane noma amabhilikosi ambalwa.

Usuku 5

Ukudla kwasekuseni: idlanzana lama-cherry netiye eliyikhambi.

Isnack: ingilazi yejusi eliphakathi kwe.

Isidlo sasemini: isobho kumhluzi wenyama onamafutha amancane; squid abilisiwe (kufika ku-200 g); itiye.

Isidlo sasemini: isaladi yamakhukhamba notamatisi; ucezu oluncane lwesinkwa se-rye.

Isidlo sakusihlwa: 150 g wezinhlanzi ezibilisiwe; 100 g isaladi isithombo sebhitrudi; itiye.

Usuku 6

Ukudla kwasekuseni: iqanda lenkukhu elibilisiwe; itiye noma ikhofi.

Isinongo: umpe we-cherry.

Isidlo sasemini: 150 g wezinhlanzi ezibilisiwe kanye nesitsha sesobho se-broccoli.

Isnack: Itiye elinamakhambi nocezu lwesinkwa se-rye noma isinkwa esiphelele senhlamvu.

Isidlo sakusihlwa: kufika ku-200 g wenhlama yenkukhu ebilisiwe noma ebhakwe; ikhukhamba notamatisi isaladi; itiye.

Usuku 7

Ukudla kwasekuseni: ubhanana; Itiye lemifino.

Isinongo: ijusi le-apula.

Isidlo sasemini: isibindi esiyisitshulu (200 g) kanye nesitsha sesobho semifino ngaphandle kokuthosa; ucezu lwesinkwa se-rye.

Isidlo sasemini: ingilazi yejusi eyenziwe ngezithelo noma imifino enconyiwe.

Isidlo sakusihlwa: izinhlanzi ezifakwe epanini ngaphandle kukawoyela (kufika ku-200 g); isithombo; Itiye lemithi.

Ukuphikisana kokudla kweqembu legazi 1

Akunakwenzeka ukunamathela kule nqubo enguqulweni eqinile kuphela ezimweni lapho kukhona khona ukungezwani komzimba nokudla, noma ukudla okwehlukile kukhonjiswa ngezizathu zempilo.

Izinzuzo zeqembu legazi 1 lokudla

  1. Umzimba awutholi ukushoda kwezinto eziwusizo.
  2. Umuntu onamathela kulokhu kudla akatholi umuzwa wendlala enkulu nokungahambi kahle.
  3. Isimo sempilo ngokudla okunjalo siyathuthuka, futhi izivikelo zomzimba ziyakhula. Ngezindlela eziningi, lokhu kwenziwa lula ngensimbi, etholakala ngobuningi obanele emikhiqizweni yokudla.
  4. Futhi, lokhu kudla kusheshisa imetabolism. Unganciphisa isisindo ngokushesha futhi unciphise ubungozi bokulimala empilweni.
  5. Uma uqhubeka nokunamathela kumbuso we-PP, ama-kilogram abalekile ngeke abuye, futhi isibalo esihle sizokujabulisa isikhathi eside.

Ububi bokudla kweqembu legazi 1

  • Abantu abaneqembu lokuqala legazi bathambekele ezinkingeni zokopha. Ukwesekela izimbali zakho zamathumbu, welulekwa ukuthi uthathe ama-probiotic.
  • Zama ukuhlukanisa imenyu yakho ngangokunokwenzeka, uyisekele emikhiqizweni enconyiwe ukuze umzimba ungadingi ukuthathwa okwengeziwe kwamavithamini.
  • Kungase kudingeke uyeke ukudla kwesilwane. Khombisa ukuzimisela nokubekezela.

Ukudla kabusha

Uma uneqembu lokuqala legazi, ungabuyela ekusetshenzisweni okuphindaphindiwe kwalokhu kudla noma kunini lapho ufuna khona. Ngemuva kwakho konke, inqubo, empeleni, ingukudla okulinganiselayo. Sincoma ukusebenzisa izimiso zayo eziyisisekelo empilweni unomphela.

shiya impendulo