Ukudla kweqembu legazi 2, 7 days, -3 kg

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

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-900 Kcal.

Abaphethe igazi lika-A (II) babizwa “ngabalimi”. Ngokomlando, lokhu kuhlotshaniswa neqiniso lokuthi cishe eminyakeni eyizinkulungwane ezingama-20 eyedlule, ezolimo zaqala ukuthuthuka, futhi abantu babonisa amakhono ezolimo. Ngokwezibalo, manje cishe abantu abangama-38% banohlobo lwegazi II. "Abalimi" bahlukaniswa ngohlelo lokugaya olubucayi, amasosha omzimba aqinile ngokwanele, bazivumelanisa kalula nezimo ezintsha, futhi indlela engcono yokuqeda ukukhathazeka kwabo ukuzola. Namuhla sizokujwayela ngemithetho yokudla enconyelwe ukuthobela abantu okugeleza kwegazi leqembu lesibili emithanjeni yakhe.

Izidingo zokudla zeqembu legazi 2

Okokuqala, ake sibhekise ukunaka "kwabalimi" ohlwini lokudla okuholela ekwehliseni isisindo noma ekuzuzeni.

Ukudla lokho kungaholela ekuqongeleleni kwamakhilogremu athe xaxa, kuhlanganisa imikhiqizo enjalo.

• Imikhiqizo yenyama. Kungcono ukukhipha inyama ekudleni. Ayigayeki kahle futhi ayimuncwa ngokugcwele umzimba wakho, okuholela ekuqongeleleni kwamafutha kanye nobuthi.
• Ubisi. Umzimba wakho wenza umsebenzi ompofu wokugaya ukudla kwamaprotheni, ukuguqula ngokushesha kube ngamafutha omzimba. Ukusetshenziswa kobisi kusiza ukubambezela izinqubo ze-metabolic emzimbeni.
• I-Lima nobhontshisi wemifino. Lezi zipho zemvelo ezikhanyayo zibonakala "zingabangane" ababi ngama-enzyme wokugaya futhi zinganciphisa imetabolism.
• Ukolweni. Lokhu okusanhlamvu kuphazamisa ukusebenza kwe-insulin, okungaholela ezinkingeni ezahlukahlukene zempilo.

U-RІRѕS, usizo ekwehliseni isisindo abantu beqembu lesibili legazi ukutholakala kokudla okulandelayo ekudleni.

• Isoya. Leli lungu lomndeni we-legume lingesinye sezitshalo zakudala abantu abaqala ukuzilima. I-Soy ithandwa kakhulu ngabadla imifino ngenxa yomsoco wayo. Ukusetshenziswa kwayo kukuvumela ukuthi ubhekane ngokushesha nendlala ngaphandle "kwebhonasi" ngendlela yama-calories engeziwe. Imikhiqizo ye-Soy imuncwa kahle umzimba "wabalimi" futhi isheshisa izinqubo zokugaya.
• Amafutha ahlukahlukene yemifino. Ukusetshenziswa kwamafutha emifino ekudleni kuthuthukisa ukugaya, kukhuthaza ukumuncwa okufanele kokudla futhi kunciphise ukuvuvukala.
• Uphayinaphu. Izithelo zikaphayinaphu ezinamanzi zifaka phakathi uhla lwamavithamini abalulekile. Lesi sithelo sisiza ukusheshisa imetabolism. I-Bromelain, ingxenye eyingqayizivele kaphayinaphu, inhle kakhulu ekuphuleni amaprotheni nasekunciphiseni ukuvuvukala emzimbeni.
• Imifino. Cishe zonke izipho zemvelo ziqukethe inani elincane lama-kilojoule, kodwa zisiza ukusutha kahle futhi zisenze siyeke ukudla kakhulu. Futhi, imikhiqizo yemifino ijwayele ukusebenza kwamathumbu futhi ibe nomthelela omuhle ezinqubweni ze-metabolic.

Manje ake sibheke amaqembu okudla amakhulu bese sinquma ukuthi yimaphi asiza ukunciphisa umzimba noma ukugcina isisindo futhi alethe inzuzo enkulu emzimbeni "wabalimi".

Kusukela emikhiqizweni yenyama, ungadla i-chicken fillet, i-turkey nenkukhu kanye noma kabili ngesonto. Kodwa akufanele uvumele nhlobo ukuba newundlu, inyama kanogwaja, ingulube, inyama yenkomo, idada kanye offal ezifana isibindi nenhliziyo.

Phakathi kokudla kwasolwandle, kunconywa ukuthi "abalimi" bagxile kwi-mackerel, sardine, carp, cod ne-rainbow trout. Futhi kwesinye isikhathi ungadla oshaka, i-pike, i-tuna, i-smelt, ama-sea bass. I-Anchovy, i-beluga, i-herring, i-eel, i-oysters, i-catfish enemigqa, i-sole, i-salmon ne-lobster akunconyelwe ukusetshenziswa.

Ubisi lwe-soy noshizi luwusizo kakhulu emfanekisweni nempilo "yabalimi" bemikhiqizo yobisi nobisi omuncu. Izazi zokudla okunomsoco zibiza imikhiqizo engathathi hlangothi iyogathi yemvelo, ushizi we-feta ne-mozzarella, i-kefir, i-cottage shizi, ubisi lwembuzi noshizi, kanye noshizi we-curd ocushiwe. Akunconywa ukudla ushizi oqinile (ongashiwo ngenhla), ibhotela, ibhotela, ubisi oluphelele, ushizi oluhlaza okwesibhakabhaka, u-ayisikhilimu, i-milk sorbet, i-casein edliwayo kanye ne-whey.

Kuyinto engavamile kakhulu ukuthi abantu abaneqembu lesibili legazi badle noma yimaphi amaqanda.

Phakathi kokunezelwa okunamafutha, uwoyela womnqumo nowefilakisi kuyasiza. Yizona ezinconyelwe ukusetshenziselwa ukugqoka amasaladi kaningi ngangokunokwenzeka. Yidla uwoyela omncane we-canola namafutha we-cod wesibindi. Susa isame, amakinati, ummbila, namafutha ekotini ekudleni kwakho.

Phakathi kwezinhlamvu ekudleni "kwabalimi", okwaziwa kakhulu yi-boletus ne-buckwheat. Ungafaka futhi ibhali, i-oat ne-rice bran, ilayisi, amabele, ufulawa othile we-oatmeal nofulawa wokudla kommbila ekudleni kwakho. Cha kufanelekile ukusho kukolweni.

Ekhuluma ngesinkwa, ongoti beluleka ukuthi kudliwe okwenziwe ngofulawa wesoya, igciwane likakolweni noma ilayisi. Ukudla okungathathi hlangothi yi-cornbread, isipelingi, isinkwa selayisi, noma isinkwa se-gluten. Kunconywa ukuthi ungabandakanyi ngokuphelele okusanhlamvu nesinkwa sikakolweni, isinkwa sokudla rye kanye ne-matzo kakolweni. Futhi ungazivumeli ukudla okunamaprotheni amaningi.

Kusuka kumantongomane nembewu, ngokwemithetho yalokhu kudla, udinga ukufaka amakinati kwimenyu (kwesinye isikhathi ungazitholela ibhotela lamantongomane), imbewu yamathanga namantongomane. Yidla ama-walnuts namantongomane ephayini, imbewu ye-poppy, imbewu ye-sunflower, ama-hazelnuts, nama-chestnut adliwayo ngezikhathi ezithile. Ukusetshenziswa kwamantongomane aseMelika, ama-pistachio nama-cashews akuvunyelwe.

Phakathi kwemidumba, udali, ubhontshisi obukhazimulayo nobhontshisi omnyama kubhekwa njengolusizo kakhulu. Ubhontshisi ongathathi hlangothi - uphizi oluhlaza nobhontshisi, ubhontshisi obanzi, uphizi oluhlaza, uphizi omhlophe nobhontshisi. Futhi kungcono ukungadli ama-chickpeas, ubhontshisi wethusi, ubhontshisi obomvu nomnyama, ubhontshisi we-lima.

Gxila kwimifino namakhambi afana nesipinashi, izaqathe, i-chicory, i-parsnips, u-anyanisi obomvu, i-parsley, i-beetroot, i-kohlrabi, u-anyanisi waseSpain nophuzi, i-hibiscus edliwayo, i-artichoke yaseJerusalema, i-chicory, namalikhi. Ungafaka futhi isilimo esidliwayo esinamagatsha anamanzi, iminqumo eluhlaza, ithanga, i-asparagus, isithombo, ukholifulawa, ama-beet, imbewu ye-caraway, u-anyanisi oluhlaza, ama-shallots, amaqabunga amancane wesinaphi, ama-rutabagus, amahlumela eBrussels, ne-avocado. Zonke izinhlobo zeminqumo (ngaphandle koluhlaza okotshani), upelepele ophuzi noluhlaza okotshani, iklabishi lamaShayina nomhlophe, izitshalo zamaqanda, amakhowe abamba ukushisa, upelepele oshisayo notamatisi kuthathwa njengokuyingozi kuwe.

Amajikijolo nezithelo eziwusizo kakhulu kubanikazi beqembu lesibili legazi: omisiwe, amakhiwane, izithelo zomvini, ama-blueberries, ama-cherries, uphayinaphu, ama-plums, ama-lingonberries, amajikijolo amnyama, amabhilikosi, ulamula, ama-cranberries. Ikhabe, ipomegranate, ikhabe, amadethi, ama-persimmon, ama-nectarines, amapentshisi, amalimu, ama-currants abomvu namnyama, ama-apula, amagilebhisi amnyama, ama-strawberry, amapheya, i-kiwi kubhekwa njengokungathathi hlangothi. Akunconywa ubhanana, ukhukhunathi, ama-tangerines, i-cantaloupe, i-papaya namawolintshi.

Izinongo namakhambi angasetshenziselwa ukwenza izitsha zesizini i-ginger, ama-molasses amnyama, i-soy ne-garlic sauce, imithombo yebhali. Okunye okungavunyelwe ukukhishwa kwe-alimondi, i-tarragon, i-horseradish, i-cumin, i-cardamom, i-basil, i-anise, isinamoni, i-curry, i-turmeric, i-bay leaf, i-paprika yaseSpain, i-rosemary, i-thyme nedill. Akufanele uthathwe nge-gelatin yokudla, upelepele omnyama nomhlophe, iwayini, i-apula, uviniga webhalsamu, ama-capers.

Isinaphi sisebenziseka kusuka kumasoso. Ungasebenzisa ujamu omncane, amajeli, ama-marinade, ukhukhamba. Gwema imayonnaise, i-ketchup, nesosi enoshukela enoshukela.

Phakathi kweziphuzo, ama-juice avela ku-apricot, i-currant emnyama, i-cherry, iplamu, isanqante, i-grapefruit, isilimo esidliwayo esinamagatsha anamanzi, uphayinaphu ikakhulukazi awusizo. Amanzi ngokufakwa kukalamula kalamula osanda kufinywa, ikhofi yemvelo, itiye eliluhlaza nawo awusizo emzimbeni wakho. Iziphuzo ezingathathi hlangothi zifaka i-apple cider, amajusi wemifino avela kuzipho zemvelo ezinconyiwe, i-apula nejusi lamagilebhisi. Kusuka kotshwala, uma ufisa, ungakwazi ukukhokhela inani elincane lewayini elimhlophe noma elibomvu. Akunconyelwe ukusebenzisa ijusi yetamatisi ngokuphelele, ijusi le-orange, itiye elimnyama neziphuzo ezinamandla zotshwala.

Ukufakwa kwe-rosehip, i-chamomile, iSt John's wort, i-valerian, i-echinacea, i-hawthorn, i-burdock, i-ginseng ne-alfalfa kubhekwa njengokusizayo. Ungaphuza neziphuzo ngokususelwa ku-elderberry, sage, hops, sitrobheli namaqabunga okusajingijolo, ama-birch buds amhlophe, i-dandelion, isikhwama sikamalusi, impande ye-licorice, i-coltsfoot, i-thyme ne-linden. I-Rhubarb, usilika wommbila, i-red clover, upelepele we-cayenne, ne-catnip akufuneki.

Njenganoma iyiphi enye indlela yokwehlisa noma ukugcina isisindo, kunconywa ukuhlanganisa ukudla kweqembu lesibili legazi nomsebenzi womzimba. "Abalimi" bayilungele kakhulu imidlalo yezinga elingenamandla kakhulu. Isibonelo, kungaba ukubhukuda, i-yoga, i-aerobics eyenziwe ngejubane, ukuzivocavoca okuhlose ukwelula imisipha.

Ukudla okuhlongozwayo kungalandelwa njalo. Kalula nje, uma ufuna ukunciphisa isisindo, sinquma okuqukethwe kwekhalori futhi senze izingxenye zingabi zinkulu, futhi uma udinga ukugcina isisindo somzimba esivele sikhona noma usethe amakhilogremu alahlekile, sandisa lezi zinkomba.

Imenyu yokudla yeqembu legazi 2

Isibonelo sokudla kweqembu lesibili legazi isonto

Ukuphikisana kokudla kweqembu lesibili legazi

• Uma kungekho zici zezempilo ezidinga umsoco okhethekile, akukho ukuphikisana kokunamathela ekudleni kwabantu abaneqembu lesibili legazi.
• Ngokwemvelo, uma uxabana nomkhiqizo othile wokudla, noma ukusetshenziswa kwawo kukwenza ungakhululeki, awudingi ukukudla. Lalela umzimba wakho.

Izinzuzo zeqembu legazi 2 lokudla

1. Ngemenyu eklanywe kahle, umzimba wakho uzothola zonke izinto ezidingekayo ukuze usebenze kahle.
2. Ungadla okumnandi futhi okuhlukahlukene, ukhetha ezinhlotsheni ezahlukahlukene zokudla okufanela ukunambitheka kwakho.
3. Ukudla kuyinto yonke. Ngosizo lwayo, unganciphisa isisindo, futhi ugcine isisindo, futhi uze ube ngcono.

Ububi bokudla kweqembu lesibili legazi

• Akuwona wonke umuntu ozokwazi ukukhumbula kalula zonke izincomo zokudla ngasikhathi sinye. Esikhundleni salokho, phrinta uhlu lokudla okuvunyelwe nokwenqatshelwe futhi ukugcine kusetshenziswa.
• Ungadinga ukushintsha ngokuyisisekelo eminye yemikhuba yakho yokudla. Ngemuva kwakho konke, ngendlela yokuthula, kufanelekile ukunamathela kule ndlela njalo.

Ukudla kabusha kweqembu legazi 2

Uma uzizwa umuhle, uma ungowohlobo lo “balimi”, phila ngemithetho yalokhu kudla njalo. Noma okungenani zama ukuphambuka okuncane ngangokunokwenzeka kumigomo eyisisekelo yokudla okunempilo, esikwethule ngakho.