Ukudla okwehlisa isisindo ngokushesha

Uma nje udinga ukulahlekelwa amakhilogremu ambalwa engeziwe, izidlo zokulahlekelwa isisindo ngokushesha zizokusiza. Ukudla okusheshayo kuwukudla okunekhalori ephansi okunamaphrotheni, amaminerali, kanye ne-fiber yokudla. Qaphela: njengomthetho, isisindo esilahlekile sivame ukubuya, ikakhulukazi uma ungashintshi indlela yakho yokuphila.

Indlela Ukudla Okusheshayo Kwesisindo Esebenza Ngayo

Zonke izicubu nezitho zomzimba wethu zinesisindo sazo - amathambo, izitho zangaphakathi, imisipha, amafutha, igazi, amanzi, okuqukethwe kwamathumbu. Ngakho okubona esikalini isamba sakho konke okungenhla. Ukuncipha kwesisindo nokulahlekelwa amafutha akuyona into efanayo. Ulahlekelwa isisindo ngemva kohambo ngalunye lokuya endlini yangasese, kodwa ukuze ushise amafutha ngamabomu, udinga ukudala izimo ezivumayo zalokhu ngosizo lokuqeqeshwa nokudla, bese ulandela lo mbuso isikhathi eside.

Uma abantu bekhuluma ngokudla okusheshayo, basho ukulahlekelwa isisindo, hhayi ukulahlekelwa amafutha. Ngokudla isikhathi esifushane, ngokukhawulela kakhulu ama-calories, uphazamisa izitolo zakho ze-glycogen, futhi njengoba i-glycogen ibopha amanzi, ulahlekelwa uketshezi kanye nayo. Umcibisholo esikalini ukhasa phansi ngokushesha, kodwa kufanelekile ukudla ukudla okuvamile, njengoba izinqolobane ze-glycogen zizogcwaliswa futhi isisindo esilahlekile sizobuya.

Lapho ukudla okuqinile kungasiza

Kunezimo eziningi lapho udinga ukwehlisa isisindo ngokushesha ngamakhilogremu ambalwa:

• Ukulungiselela umcimbi obalulekile - iholide, usuku, ukudubula kwesithombe, njll;
• Ukulaliswa esibhedlela noma ukulungiselela ukuhlinzwa-ngokuvamile ezimweni ezinjalo, udinga ukulahlekelwa isisindo ngokushesha;
• Ukululama ekuguleni noma ekudleni okudumile okunobuthi akufanelekile lapha, ngoba odokotela ngokwabo banikeza imingcele, kodwa baqinile;
• Phusha ukudla okunomsoco-ukudla okuvimbelayo kungakhuthaza ukwehla kwesisindo okwengeziwe. Okokuqala, abantu abaningi bafisa imiphumela esheshayo, ngakho-ke ukuncipha kwesisindo esisheshayo kuzoba isisusa esihle. Okwesibili, imikhawulo eqinile emikhiqizweni izosiza ukubona ngokuthula imikhawulo emincane ngokudla okulinganiselayo. Nokho, indlela yokushaqeka enjalo ayifanele wonke umuntu. Okokuqala, udinga ukujwayelana ne-contraindication.

Contraindications ekudleni okuqinile

Zonke izidlo zesikhathi esifushane azilingani ekubunjweni kwazo, zombili zingabangela futhi zandise izinkinga zomzimba nezengqondo.

Ukudla okwehlisa isisindo ngokushesha kuvinjelwe ngokuqinile:

• Abesifazane abakhulelwe nabancelisayo;
• Ukuphathwa izifo kanye neziyaluyalu ipheshana emathunjini;
• Abantu abanezinkinga ze-hormonal kanye nezifo ezizimele;
• abantu abahlushwa i-anorexia, i-bulimia nezinye izinkinga zokudla;
• Ukukhathazeka, i-neurotic, engazinzile ukugcizelela ubuntu.

Izidlo ezidumile zokulahlekelwa isisindo ngokushesha

Ngokuyisisekelo, ukudla okusebenzayo kwesikhashana okusebenzayo kungukudla okuqinile, kunconywa ukuthi kulandelwe izinsuku ezimbalwa kuphela, ngoba ukusetshenziswa kwabo isikhathi eside kuwukushaywa okukhulu emzimbeni. Ake sibheke ezidume kakhulu.

Ukudla kwe-Watermelon (izinsuku ezi-5 kukhishwe ama-5 kg)

Imenyu: ukudla kwasekuseni - i-oatmeal engenashukela (noma enye i-porridge), ushizi omncane; ukudla kwasemini - ucezu lwenhlanzi, inyama noma izinkukhu, isaladi yemifino ngaphandle kokugqoka, imifino ingabiliswa noma isitshulu; ngesidlo sakusihlwa-ikhabe (ikhilogremu engu-1 yekhabe ivunyelwe kuwo wonke ama-30 kg wesisindo).

Ukudla kwemifino (izinsuku ezi-3 kukhishwe u-3 kg)

Izinsuku ezingu-1 no-3 zokudla zihlanganisa ukudla imifino kuphela, ngosuku lwe-2 udinga ukudla izithelo kuphela.

Imenyu yosuku lwemifino: ibhulakufesi-4 utamatisi obhakiwe, ijusi yemifino, + ikhofi noma itiye elinolamula; ukudla kwasemini - isaladi yekhukhamba no-anyanisi oluhlaza noma isaladi eluhlaza, + ikhofi noma itiye elinolamula; ngesidlo sakusihlwa, imifino ebilisiwe noma ephekiwe (iklabishi, isipinashi, ijusi elincane lemon), + itiye elinolamula.

Imenyu yosuku lwezithelo: isaladi lesidlo sasekuseni-isithelo se-apula, i-orange, i-grapefruit + ikhofi noma itiye elinolamula; ngesidlo sasemini-isigamu sekhabe, kanye nesaladi kusuka kumenyu yasekuseni; for dinner-lunch menu.

Ukudla kwama-apula (izinsuku eziyi-7 kukhishwe ama-5-6 kg)

Ngesikhathi sokudla kwe-apula, ungaphuza ama-infusions amakhambi ahlukahlukene, ungaphinda uphuze itiye eliluhlaza ngaphandle koshukela. Ngaphezu kwama-apula, kuvunyelwe ukudla isinkwa esincane esimnyama-3-5 izingcezu ngosuku (okungcono ama-crackers). Le nguqulo ye-apula yokudla inokhahlo, kodwa iyasebenza.

Ukudla "Jockey" (izinsuku ezi-3 kukhishwe 3-5 kg)

Ukudla kufanelekile kulabo abafuna ukususa amakhilogremu engeziwe ngokushesha okukhulu.

Imenyu Yokudla:

• Usuku olu-1 - inkukhu engu-1, ebhakwa ngaphandle kukasawoti. Isikhumba asivunyelwe ukudliwa. Inkukhu kufanele ihlukaniswe izidlo ezi-3.
• Usuku lwama-2-300 amagremu we-veal, nawo abhakwa ngaphandle kukasawoti, adliwa ekudleni oku-3.
• Usuku lwe-3-isiphuzo-4-5 i-servings yekhofi yemvelo ngaphandle koshukela nobisi.

Lokhu kungenye yezindlela zokudla ezisheshayo nezisebenza kahle kakhulu. Ngalesi sikhathi, ungase uzizwe unesiyezi futhi ubuthakathaka.

Ukudla kwe-Buckwheat (izinsuku eziyi-7 kukhishwe ama-3-4 kg)

Ukuze uthole ukudla okune-buckwheat, udinga: i-buckwheat, izithelo, i-kefir engu-1%, iyogathi enamafutha aphansi, ama-multivitamini.

Ingilazi yokusanhlamvu kusukela kusihlwa uthele 2 izinkomishi zamanzi abilisiwe. Ekuseni, amanzi asele kufanele akhishwe. I-Buckwheat ivunyelwe ukudla okuningi njengoba ufuna, usawoti kufanele ube okungenani.

Imithetho yokudla:

• i-porridge igezwa phansi nge-kefir (1 ilitha ihlukaniswe ngosuku);
• amanzi okuphuza ngokuthanda kwakhe, ajwayelekile noma amaminerali (usuku 2 amalitha);
• ungaphuza itiye noma ikhofi (inani eliphelele loketshezi akufanele lidlule amalitha ama-3 ngosuku);
• izithelo azikwazi ukudlula izingcezu ezi-2 ngosuku;
• amahora angu-5 ngaphambi kokulala, kunconywa ukuthi ungadli, kodwa uma indlala ingapheli, ngaphambi kokulala ungaphuza isigamu sengilazi ye-kefir, ehlanjululwe ngamanzi amaminerali;
• ungadla kuze kufike ku-150 g ye-yogurt ngosuku;
• ungabufaki utshwala ngokuphelele;
• ngesikhathi sokudla nangemva kokuthatha ama-multivitamini okungenani inyanga engu-1;
• uma ulandela lokhu kudla amasonto angu-2, umzimba udinga ukuphumula, ukuze kungabikho umlutha;
• ukuhlanganisa imiphumela, ungaphinda ukudla ngemva kwamaviki ama-2.

Ukudla kobisi (izinsuku ezi-3 kukhishwe u-3 kg)

Lokhu kungenye ye-mono-diets enzima kakhulu, ngoba ngeke udle lutho - uphuze ubisi olulodwa kuphela. Uma ungakaze uyithande, kungcono ukhethe enye indlela yokulahlekelwa isisindo.

Ukudla kobisi kunquma ukuphuza ilitha elingu-1 lobisi emini, futhi yilokho. Uyihlukanisa ukuze njalo ngamahora angu-3-4 phakathi nosuku uphuze ingilazi engu-1. Uma uthatha isikhawu samahora angu-4, uthola ama-reception angu-4. Ukudla okunjalo akufanelekile neze kulabo umsebenzi wabo udinga amandla amaningi.

Sicela uqaphele ukuthi ukudla esikubala kuqinile, ikakhulukazi lokhu kusebenza kuma-mono-diet. Kulokhu, sincoma ngokuqinile ukuthi ufunde ngokucophelela incazelo yabo futhi uthintane nodokotela. Siphinde sikweluleke ukuthi uyeke ukudla uma uzizwa ungaphilile.

Inhlanhla ngokuncipha kwakho kwesisindo!