Ukudla kokuzivikela, izinsuku ezingu-7, -3 kg

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

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1070 Kcal.

Njengoba wazi, ukudla akukhona nje ukudla okuhlose ukunciphisa umzimba. Kufanele wazi ukuthi ngosizo lokondleka okukhethekile ungakwazi "ukuxoxisana" nomzimba ngokusebenza kwawo okufanele. Siphakamisa ukuthi uzijwayeze ngenye yezindlela zokwelapha namuhla - ukudla kokuzivikela. Ake sikhulume ngokuthi udinga kanjani ukwakha imenyu yakho ukuze wandise ukuzivikela komzimba.

Izidingo zokudla zokuzivikela

Okokuqala, ake sinake izimpawu zokuthi amasosha omzimba anciphile futhi acele usizo. Iqiniso lokuthi ukuzivikela kwemvelo komzimba alisebenzi ngokugcwele ligcizelelwa ukwenzeka kwezifo njalo. Sikhuluma ngesimo lapho ubhekene nezifo (i-ARVI, ukutheleleka okunamandla kokuphefumula, umkhuhlane, umphimbo obuhlungu kanye nabanye "abangane" babo) okungenani izikhathi ezi-4-5 ngonyaka. Uma izinkinga ezinjalo zempilo zenzeka izikhathi eziyi-8 noma ngaphezulu ezinyangeni eziyi-12, khona-ke ukudla okukodwa akunakwenzeka. Kulokhu, sincoma ngokuqinile ukuxhumana nesazi sokuvikela izifo.

Futhi, ukukhathala okwandisiwe, ukungazinzi kwesimo esingokomzwelo kungakhombisa ukungatheleleki komzimba (ucasulwa kalula, ukuguquka kwemizwelo yakho ngaphandle kwesizathu, njll.). Ukungavikeleki okungokwemvelo komzimba kungadala ngisho nokudangala nezinye izifo zengqondo.

Ukudla okungenampilo nakho kungacindezela ukuzivikela komzimba. Ukuze ungabhekani nenkinga yalolu hlobo, kunconywa ukunciphisa amaswidi wesitolo ekudleni kwakho (lawo aqukethe odayi ayingozi kakhulu), ukudla okuthengiwe okusemathinini, ukudla okuhlukahlukene, lapho bekukhona khona izithuthukisi zokunambitheka.

Ukudla ngokweqile nakho kunganciphisa ukuzivikela komzimba. Ukuntuleka okuphawulekayo kokudla kanye nokuphumula okuphawulekayo (ikakhulukazi ukudla izikhathi ezingu-1-2 ngosuku) akulimazi kangako. Ngokwemvelo, ukubhema nokuphuza ngokweqile iziphuzo ezidakayo akukhuphuli amasosha omzimba futhi akungezi impilo kumuntu.

Amaseli omzimba aqala ukusebenza kabi kakhulu ngenxa yemisebe ye-ultraviolet nemvelo engathandeki. Amagesi okukhipha izinjini, izibulala-zinambuzane, ezivame "ukufakwa" ngezithelo nemifino, amanzi okuphuza anezinga eliphansi - izitha zamasosha omzimba. Ngakho-ke, zama ukungayidli imifino nezithelo ekuqaleni kwenkathi yazo, uphuze amanzi ahlanzwe ngezihlungi ezikhethekile, uphefumule umoya omusha. Ukuthatha imishanguzo, ikakhulukazi ama-antibiotic kanye nama-painkiller ahlukahlukene, nakho kungathinta kabi ukuzivikela komzimba.

Manje ake sikuthole yikuphi ukudla okufanele kusetshenziswe ukuze izivikeli mzimba zisebenze kahle… Yini okufanele ugxile kuyo lapho ubhala uhlobo oluthile lokudla?

I-Sauerkraut

Ngesikhathi sokuvutshelwa, ama-microorganisms anenzuzo njengama-probiotics akhiwa eklabishi. Ngokusho kwezakhiwo zabo, azikho ngaphansi kwalabo "abalingane" babo, eziqukethwe emikhiqizweni yobisi oluvutshiwe. Ukusetshenziswa kwe-sauerkraut kunomphumela omuhle ku-microflora yamathumbu (lapho amangqamuzana omzimba azalwa khona), inikeza umzimba ngamavithamini A no-B, i-potassium, i-calcium, i-phosphorus, i-magnesium.

Amajikijolo (ikakhulukazi ama-currants amnyama)

Ama-currants amnyama namanye amajikijolo acebile ngamavithamini C (ngo-100 g wamajikijolo aze afike ku-200 mg wale ngxenye ewusizo), A, E, PP. Zonke zinomphumela omuhle ekuzivikeleni komzimba. Ukuze uthuthukise ukuzivikela komzimba, kunconywa ukuba udle okungenani i-100 g yalezi zipho zemvelo ngosuku. Ngenkathi yasebusika, ungashintsha amajikijolo amasha afriziwe, futhi udle ujamu nezinsini, uphuze iziphuzo zezithelo neziphuzo zezithelo ngokususelwe kuzo. Ziwusizo kakhulu futhi.

Ugaliki

I-Garlic iyi-antibiotic yemvelo enamandla. Akusizi ngalutho ukuthi sekuyisikhathi eside ibizwa ngokuthi “umuthi wazo zonke izifo.” Kuyinto efiselekayo ikakhulukazi ukwethula igalikhi ekudleni lapho kuqala isimo sezulu esibandayo, lapho izifo zisebenza kakhulu.

Uju nempova

Imikhiqizo yokufuya izinyosi iyimithi elwa namagciwane engokwemvelo. Acebile ngama-carbohydrate anempilo adingwa umzimba ngesikhathi sokuzivocavoca. Uju kanye nempova zidume ngezakhiwo zazo ze-tonic. Ukusetshenziswa kwabo kuyasiza ekuvimbeleni izifo ezihlukahlukene ezibangelwa amagciwane. Engeza isipuni salokhu kwelashwa kwemvelo ekukhonzeni kwakho ekuseni kwe-oatmeal noma i-cottage shizi. Ungesabi ukuba ngcono. Ngemenyu ehlelwe ngokunengqondo, lokhu kuzoletha ubuncane bamakholori, kodwa ithuba lokuhlangana nezifo lizoncishiswa kakhulu.

Izinhlamvu ezihlumekile (ikakhulukazi ukolweni nobhontshisi)

Imbewu enjalo isiza ukukhulisa ukungavikeleki komzimba, njengoba ingama-biostimulants anamandla. Amahlumela aqukethe inani eliningi lamavithamini A, B, C, E nama-amino acid, anomthelela omuhle ekusebenzeni komzimba.

Fish

I-Salmon nezinye izinhlanzi zizohlinzeka umzimba nge-selenium, into ewusizo kakhulu eyandisa ukuzivikela komzimba. Izinhlanzi nazo zicebile nge-phosphorus ne-omega-3 acids, ethuthukisa ukusebenza kwezitho. Futhi, ukuze ugcwalise izinqolobane zamafutha anempilo, kunconywa ukuthi ungenise kwimenyu inani elincane lamantongomane, amafutha emifino (amafutha e-rapeseed awusizo kakhulu) kanye nemifino.

Inyama enciphile

Imikhiqizo yenyama izohlinzeka umzimba nge-zinc nensimbi, ngaphandle kwenani elanele lapho usengozini yokutheleleka kwezinhlobo ezahlukene.

Iyogathi yemvelo kanye neminye imikhiqizo yobisi olubilile

Ubisi lusiza ukugcina izinga elifanele lama-probiotic emzimbeni, lisiza ekwelapheni ukukhwehlela nekhala eligobayo, futhi kunalokho likhulula izifo.

Amakhowe

Lezi zipho zemvelo zifaka isandla ekuhlanzweni kwemvelo komzimba, okubuye kuthuthukise ukuzivikela komzimba.

Imifino nezithelo

Imifino nezithelo ezahlukahlukene zinikeza umzimba i-fiber, enomphumela omuhle ekusebenzeni kwamathumbu. Umsebenzi wayo ubaluleke kakhulu ekuvikeleni umzimba okuphezulu nasekusebenzeni kahle komzimba.

Ukudla kokuzivikela kungalandelwa isikhathi eside njengoba uthanda, ngoba kuqukethe ukudla okunempilo nokulungile. Kepha uma uhlela imenyu, kufanelekile ukuthi ucabangele ukuthi ngabe ufuna ukunciphisa isisindo noma ugcine isisindo sakho esivele sikhona noma uzuze isisindo. Khetha okuqukethwe kwekhalori okudingekayo nenani lokudla.

Noma ubani odla ukudla okuvikela umzimba ezifweni uyanconywa ukuthi adle njalo ngemithamo emaphakathi. Zama ukudla okungenani izikhathi ezine ngosuku (futhi okungcono 5-6). Kuyancomeka ukuthi udle isidlo sakusihlwa ngaphambi kuka-19:00 (ubuningi be-20:00). Ukumisa isibungu, uma ulala sekwephuzile, ungaphuza ingilazi ye-kefir (mhlawumbe enamafutha aphansi) noma eminye imikhiqizo yobisi oluvutshiwe oyithandayo.

Ngaphezu kokudla, kufanelekile ukusekela umzimba ngokuvivinya umzimba ngokulingene ngesimo semidlalo nokuhamba emoyeni omusha, nokulala okunempilo. Ngezinhloso zokuvimbela, kunconywa ukuthi ulandele indlela yokudla yokuzivikela (okungenani amasonto amabili) ama-2-3 ngonyaka. Lokhu kuyiqiniso ikakhulukazi lapho kuqala isimo sezulu esibandayo, kanye nasekuqaleni kwentwasahlobo, lapho umzimba udinga ukwesekwa okwengeziwe kwamavithamini.

Imenyu yokudla

Isibonelo sokudla okudliwayo ukuze ungavikeleki isonto lonke

UMsombuluko

Ukudla kwasekuseni: amaqanda aqhekeziwe enziwe ngamaqanda amabili (ashubile kangcono) nesinkwa sokudla okusanhlamvu; izingcezu ezimbalwa zeshizi elinamafutha aphansi; ingilazi yobisi.

Isidlo sasemini: okuthosiwe epanini elomile noma i-turkey ebhakiwe; isemishi elenziwe ngocezu lwesinkwa esigcwele okusanhlamvu, ukwatapheya, utamatisi no-anyanisi oluhlaza; izingcezu ezimbalwa zekhabe.

Isidlo sakusihlwa: isitsha sesobho semifino; isaladi lezinhlamvu ze-salmon, isipinashi kanye nedlanzana lamajikijolo, okunongwe ngenani elincane lamafutha yemifino.

NgoLwesibili

Ukudla kwasekuseni: ama-smoothies enziwe ngama-strawberries afriziwe noma amasha, ubhanana, 2 tbsp. l. i-flaxseed neyogathi engenalutho.

Isidlo sasemini: ubhontshisi obilisiwe; isemishi elenziwe ngesinkwa esigcwele okusanhlamvu, isifuba senkukhu, ulethisi notamatisi.

Isidlo sakusihlwa: inyama ebomvu ebilisiwe noma ebhakiwe; amazambane ambalwa agqoke iyunifomu; isaladi nesipinashi, ipheya, ama-walnuts namaconsi ambalwa kawoyela we-rapeseed.

NgoLwesithathu

Ukudla kwasekuseni: i-pancake kakolweni ephelele enamajikijolo ne-yogurt.

Isidlo sasemini: tuna kujusi yayo; amaqabunga e-lettuce; ama-crisps amabili okusanhlamvu; isaladi izaqathe, orange kanye kiwi.

Isidlo sakusihlwa: inyama yenkomo nemifino eyosiwe; 2 tbsp. l. irayisi elinsundu kanye ne-broccoli ebhakiwe.

NgoLwesine

Ukudla kwasekuseni: i-oatmeal, engaphekwa obisini, ngokuhlanganiswa kwamajikijolo amasha noma afriziwe, imbewu yefilakisi nama-walnuts.

Isidlo sasemini: IBurrito eyenziwe ngofulawa ophelele wezinhlamvu, ushizi onamafutha amancane, ubhontshisi omnyama, utamatisi no-anyanisi; izingcezu zamakhabe noma zomango.

Isidlo sakusihlwa: i-durum kakolweni spaghetti enamakhowe ayisitshulu ne-garlic sauce; iklabishi eboshiwe; ingilazi yobisi (uma ifunwa).

Friday

Ukudla kwasekuseni: i-muesli engenashukela enamagilebhisi omisiwe, ayoliswe ngobisi.

Isidlo sasemini: isobho semifino; isinkwa esigcwele okusanhlamvu noshizi onamafutha amancane nesixha samagilebhisi.

Isidlo sakusihlwa: i-taco eyenziwe ngezibopho zezinhlanzi ezibhakwe amafutha aphansi, i-corn tortilla, iklabishi elishukiwe, u-anyanisi othosiwe kanye nopelepele wensimbi no-tomato sauce.

Saturday

Ukudla kwasekuseni: i-omelet yamaqanda amabili enkukhu, amakhowe nesipinashi; ubhontshisi ogcwele okusanhlamvu nengilazi yobisi.

Isidlo sasemini: amaqebelengwane amaningi okusanhlamvu anoshizi onamafutha aphansi; isithelo nesithelo samajikijolo ama-apula, ama-strawberry namakhabe.

Isidlo sakusihlwa: i-quesadilla, efaka isifuba senkukhu, ukwatapheya, ushizi onamafutha amancane, ubhontshisi omnyama, ne-tortilla kakolweni.

Sunday

Ukudla kwasekuseni: ikhekhe lesinkwa elenziwe ngofulawa ophelele we-okusanhlamvu, othosiwe emafutheni ophekiwe, nama-apula nesinamoni

Isidlo sasemini: i-pasta eqinile exutshwe nama-walnuts aqoshiwe, utamatisi neminqumo; i-broccoli ebhaka.

Isidlo sakusihlwa amazambane abhakiwe.

Note... Kunconywa ukuba ube ne-snack kuzo zonke izinsuku nezithelo, imifino, inani elincane lobisi olunamafutha aphansi noma imikhiqizo yobisi oluvutshiwe (iyogathi, i-kefir, i-cottage shizi), amantongomane.

Izidlo zokuphikisana nokuzivikela komzimba

Noma ngubani ongenazo izici zezempilo okusho ukulandela imenyu ekhethekile angadla ngokwendlela ehlongozwayo.

Izinzuzo Zokudla

  1. Ngaphezu kokwanda kokuzivikela komzimba ekudleni, ungakwazi, uma ufisa, ukunciphisa isisindo noma ukhuluphele. Udinga nje ukuthi "ulungise" kahle okuqukethwe kwekhalori.
  2. Lapho ulandela imithetho echaziwe, umzimba ngeke uhlangabezane nokushoda kwezakhamzimba. Ngokuphambene nalokho, izitho nezinhlelo zakhe zizosebenza kangcono.
  3. Ukudla okuhlukanisiwe kukusiza ukuthi uhlale uzizwa ugcwele futhi unethezekile ngaso sonke isikhathi.
  4. Ukuvivinya umzimba nakho ngeke kuthinteke, ukudla kukhuthaza kuphela ezemidlalo.

Okubi kokudla komzimba

  • Ukuzivikela komzimba ngeke "kuthuthuke" ezinsukwini ezimbalwa. Uma ufuna ukufeza imiphumela ebalulekile ekulweleni umzimba ophilile, udinga ukunamathela ekudleni kokuzivikela komzimba isikhathi eside, futhi kungcono ukulandela imithetho yayo eyisisekelo impilo yakho yonke.
  • Kuzodingeka ukuthi ubuyekeze ngokuphelele imikhuba yakho yokudla, ikakhulukazi uma imigomo yokudla kwakho ikude kakhulu naleyo echazwe ngenhla.

Ukudla kabusha

Ungakwazi ukunamathela ekudleni kokuzivikela, uma kungakwenzi ungakhululeki, nganoma yisiphi isikhathi.

shiya impendulo