Ukudla kweqembu legazi 4, 7 days, -4 kg

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

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-960 Kcal.

Iqembu legazi elingu-4 liyivelakancane nelincane kunawo wonke. Abanikazi bayo babizwa ngabantu "abasha", bakha cishe ama-8% ezakhamizi zomhlaba. Ngokusho kososayensi, leli qembu legazi elingajwayelekile lavela eminyakeni eyinkulungwane nengxenye edlule futhi kwaba ngumphumela wokuhlanganiswa kwamaqembu egazi amabili no-2.

Kubathwali begazi leqembu lesi-4, ukungaguquguquki kokudla okunomsoco kubalulekile, ngoba uhlelo lwabo lokugaya ukudla lubucayi kakhulu futhi luphendula kabi ekushintsheni kokudla. Ukuzivikela kwabantu "abasha" kunalokho kubuthakathaka, banamathuba amaningi okuthi abanye babe sengozini yezifo zenhliziyo, i-anemia kanye nokutheleleka okuhlukahlukene. Ngakho-ke, ukudla okulungile kubalulekile hhayi kuphela ekugcineni isibalo esikhangayo, kepha futhi nempilo yonke.

Okokuqala, ake sibheke ukuthi kungenzeka yini ukusebenzisa imikhakha yomkhiqizo elandelayo.

  • Inyama:

    - kuyasiza kakhulu ukusebenzisa i-turkey, inyama kanogwaja, iwundlu;

    - kuvunyelwe ukudla inyama ye-pheasant;

    - ukuvinjelwa kubekwe ku-goose, ingulube, inyama yenkomo, inyama yenkomo, inkukhu, idada, inyamazane, inyathi, i-partridge kanye nezigwaca.

  • Imikhiqizo:

    - isibindi sivunyelwe ukuba sidle;

    - Akunconyelwe ukufaka inhliziyo ekudleni.

  • Inhlanzi nokudla kwasolwandle:

    - kusuka kulesi sigaba, ukhonjiswa kakhulu ukusebenzisa izinhlanzi ze-salmon, i-sturgeon, i-tuna, i-mackerel, i-pike, i-cod, i-sea bass, ama-sardine, i-hake, iminenke, izimila zasolwandle;

    - isisu sakho sizosabela ngokungathathi hlangothi enyameni kashaka, uhlobo lwenhlazi yasemfuleni, inhlanzi emhlophe, i-catfish emthende, i-swordfish, i-herring ne-herring entsha, i-squid, izimbaza, ama-scallops, i-sole;

    - akumele kube khona indawo kwimenyu ye-halibut, i-beluga, i-flounder, i-striped rock, i-haddock, i-salmon ebhemayo, i-eel, ama-anchovies, i-crayfish, izinkalankala, ama-lobster, ama-octopus, ama-shrimps, i-sea turtle, ama-oysters.

  • Imikhiqizo yobisi:

    - uzozuza ngokusetshenziswa kobisi lwembuzi, ushizi owenziwe ekhaya, ama-yogathi, ushizi we-ricotta, i-mozzarella ne-feta;

    - ukufakwa ekudleni kobisi lwe-soy noshizi, ubisi lwenkomo ngokuqukethwe okunamafutha okungekho ngaphezu kuka-2%, ushizi ocutshungulwayo, ubisi lwe-whey nobisi, ushizi we-cheddar, i-gouda, i-eddam, i-emmenthal ngeke ilimaze impilo yakho;

    - awukwazi ukudla ubisi oluphelele, ubisi lwe-milkshakes, u-ayisikhilimu, ushizi oluhlaza okwesibhakabhaka nokhuntile, i-camembert, i-brie noshizi we-parmesan.

  • Imifino, amakhambi, izinongo:

    - imifino ka-cauliflower ne-collard, i-broccoli, ukhukhamba, utamatisi, ubhatata, isitshalo seqanda, ama-beet, udali oluhlaza, ubhontshisi obomvu, ubhontshisi obomvu, ubhontshisi onamabala, isinaphi kanye namaqabunga e-beetroot, isilimo esidliwayo esinamagatsha anamanzi, i-parsnips, i-parsley, i-garlic, i-curry ifanele kakhulu isisu;

    - ukungathathi hlangothi kwabantu abaneqembu legazi 4 elimhlophe, elibomvu, iklabishi lamaShayina, i-kohlrabi, amazambane, i-rutabagas, ithanga, izaqathe, i-asparagus, amakhowe abamba ukushisa, u-anyanisi oluhlaza, i-charlotte, i-horseradish, isipinashi, i-zucchini, i-daikon, i-fennel, isaladi ye-chicory, lwesinaphi;

    - Ummango oqinile ubekwa kummbila, isithombo, i-rhubarb, i-artichoke, i-artichoke yaseJerusalema, ubhontshisi omnyama, i-lima, ubhontshisi wemifino nobukhazikhazi, amantshontsho, ophuzi, obomvu, upelepele kanye nopelepele oshisayo, i-cornstarch, i-ketchup, i-gelatin edliwayo, uviniga .

  • Izithelo, amajikijolo, izithelo ezomisiwe:

    - qiniseka ukufaka ukudla izithelo zomvini, uphayinaphu, i-kiwi, ulamula, amagilebhisi, ama-cranberries, ama-plums, ama-cherries, ama-gooseberries, amakhiwane, ama-apricot omisiwe;

    - kuvunyelwe ukudla ama-apricot, amapheya, ama-apula, amapentshisi, ama-nectarine, amakhabe namakhabe, ama-raspberries, ama-strawberry, ama-blueberries, ama-blackberries, ama-lingonberries, ama-elderberry, ama-currants abomvu namnyama, omisiwe, ama-tangerines, i-papaya, amalimu, izinsuku, iminqumo eluhlaza;

    - Akuvunyelwe neze ukuthi udle amawolintshi, ama-persimmon, ubhanana, ukwatapheya, umango, amapomegranati, iminqumo emnyama, ukhukhunathi.

  • Okusanhlamvu nemikhiqizo yokubhaka:

    - ilusizo ikakhulukazi ekudleni i-oatmeal, i-oat bran, ilayisi, amabele, isipelingi, amabele, i-oatmeal, isinkwa esenziwe nge-rye nofulawa welayisi, okususelwa ezinhlamvini zikakolweni ezihlumayo, amakhekhe erayisi, isinkwa sokudla okusanhlamvu;

    Ukuba khona ekudleni kwamagciwane kakolweni, ukolweni kakolweni, ibhali, izinhlayiya zesoya, isinkwa esipeliwe, ufulawa wephepha lodonga, isidlo se-rye, i-gluten, isinkwa esinokuqukethwe okuphezulu kwamaprotheni, ama-bagels, i-oat kanye nemikhiqizo kakolweni kakolweni, i-pasta evela ku-durum kakolweni ayikho contraindicated, ukolweni matzo;

    - i-buckwheat, ummbila nayo yonke imikhiqizo evela kuyo ingakulimaza.

  • Amafutha namafutha:

    - kuhle kakhulu kuwe ukwengeza uwoyela womnqumo ezinhlamvwini ezisanhlamvu nasamasaladi;

    - akuvunyelwe ukusebenzisa amakinati, rapeseed, uwoyela we-flaxseed, uwoyela we-cod wesibindi;

    - dela ubhekilanga, ummbila, isesame, ukotini, uwoyela wemifino othambile; ibhotela, nalo, akufanele libe nendawo etafuleni lakho.

  • Amantongomane nembewu:

    - ama-walnuts, ama-chestnut amnandi, amakinati azozuza;

    - ukungathathi hlangothi ama-pistachios, ama-cashews, ama-alimondi, ama-macadamia, uphayini namantongomane aseMelika;

    - asikho isidingo sokusebenzisa i-sunflower nembewu yamathanga, imbewu yesesame, imbewu ye-poppy, ama-hazelnuts.

  • Izinselo:

    - imenyu yakho kufanele icebe ngamajusi (amagilebhisi, i-cherry, isanqante, iklabishi, isilimo esidliwayo esinamagatsha anamanzi), ijusi le-cranberry, ukumnika (sebenzisa i-ginger, impande ye-licorice, i-rose hips, i-chamomile, i-hawthorn, i-echinacea, i-ginseng, i-alfalfa, amaqabunga e-sitrobheli), itiye eliluhlaza , ikhofi yezinhlobo ezahlukene;

    - uvunyelwe futhi ukuphuza amajusi avela kuma-apula, amabhilikosi, amaplamu, uphayinaphu, izithelo zomvini, ukhukhamba, amanzi kalamula, amawayini abomvu namhlophe (mhlawumbe omile), ubhiya, isoda, ama-decoctions (amaqabunga okusajingijolo, i-mint, i-verbena, i-sage, iSt. John's wort, valerian, mulberry, yarrow, sorrel curly, white birch buds, elderberry, oki amagxolo);

    - akufanele usebenzise utshwala obunamandla, ijusi lewolintshi, iziphuzo ezinoshukela, itiye elimnyama nelinden, ukumnika (i-linden, i-rhubarb, i-coltsfoot, isikhwama somalusi, isilikhi yommbila, i-aloe, i-hops, i-meadow clover, i-gentian).

  • Abathwali bamaqembu egazi angu-4 bayelulekwa ukuthi banciphise inani lemikhiqizo yenyama ekudleni, njengoba begcwalisa umzimba wakho. Futhi ngokuphambene nabo, yidla imifino nezithelo, ikakhulukazi lezo ezicebile ku-vitamin C. Ungakwazi futhi ukusiza umzimba wakho nge-vitamin-mineral complex ene-vitamin C, i-selenium ne-zinc. Umthombo okahle wamaprotheni i-soy tofu. Amaqanda anomphumela ongathathi hlangothi emzimbeni wakho, kodwa akufanele uthathwe nawo. Kunconywa ukuqala usuku ngengilazi yamanzi ngejusi lemon (ukushisa kwesiphuzo kufanele kube ekamelweni lokushisa). Uma ukudla kwakho kuqukethe ingxenye yenyama, faka i-fiber eningi enempilo kuyo. Kuhle ukuyikha emifino engenasitashi.

    Futhi zama ukunamathela kuzincomo ezijwayelekile - ungadli ngokweqile futhi udle kancane. Uma kukhulunywa ngokusebenzela osayizi namakhalori, konke kuya ngezinhloso zakho. Ukudla kwamaqembu egazi ama-4 kukuvumela ukuthi wehlise isisindo, ugcine isisindo, futhi uzuze namakhilogremu angekho. Mane nje ulungise amandla emenyu nosayizi wokukhonza ngokuya ngezincomo ezingenhla.

    Uma uzizwa uphilile, ungahlala unamathela emithethweni eyisisekelo yokudla okunempilo echazwe ngenhla kubantu egazini labo eligeleza igazi leqembu lesi-4.

    shiya impendulo