Ukudla kwamathanga, izinsuku eziyi-14, -8 cm, -8 kg

Ukwehla kwesisindo kuze kufike ku-8 kg ​​kuya ku -8 cm ezinsukwini eziyi-14.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-870 Kcal.

Izinqe ezingaphelele ziyinkinga ejwayelekile kwabesifazane abaningi. Amafutha amaningi ngokweqile athanda ukuhlala emilenzeni engenhla nasezinqeni. Kodwa-ke, nabesilisa babhekana nenkinga enjalo. Kwesinye isikhathi umzimba awufuni ukunciphisa umzimba kulezi zindawo. Ukuxazulula le nkinga, izazi zokudla zincoma ukuphendukela ekudleni okukhethekile kwamathanga, okunikeza isikhathi samasonto amabili.

Izidingo zokudla kwamathanga

Ukuze indlela yokusebenza yamathanga amancane isebenze kahle, udinga ukuyeka ukudla okunosawoti omningi, inyama ebhemayo, ukudla okusheshayo, noma yikuphi ukudla neziphuzo ezinoshukela, ikhofi. Kuyalulekwa futhi, okungenani ngesikhathi sokudla, ukuvalelisa kumafutha ezilwane. Esikhundleni salokho, nonga ukudla kwakho ngamafutha emifino angashiswanga.

Ukushiya ekudleni kokudla kwethanga kuyinyama enomzimba (ngaphandle kwesikhumba), inhlanzi engenamafutha, ukudla kwasolwandle. Kuyasiza ukucebisa umzimba ngezithelo, amajikijolo, imifino, ukunikeza okuthandayo izinhlobo ezingezona isitashi zale mikhiqizo. Okunye okufakwe kumenyu yimikhiqizo yobisi enamafutha aphansi, ubisi, okusanhlamvu nesinkwa se-bran, okusanhlamvu okuhlukahlukene, ama-flakes angenashukela. Kusuka ophuzweni oludakayo, uma ufisa, ngezinye izikhathi ungakwazi ukukhokhela ingilazi yewayini elomile eliyintandokazi yakho.

Akudingekile ukunikela ngosawoti ngokuphelele, kepha kuyinto efiseleka kakhulu ukuyinciphisa ekudleni. Yonke imenyu ingabhalwa ngokubona kwakho.

Zama ukudla okungenani kathathu ngosuku (ama-snack awavunyelwe), ungadli ngokweqile futhi wenqabe ukudla ngemuva kwamahora ayi-19. Phuza uketshezi oluningi nsuku zonke - kufika ezingilazini eziyi-8 zamanzi amile.

Ukungeza izinongo ekudleni kuzosiza ukwenza ukudla kwethanga kuphumelele. Ukudla okubabayo kunciphisa ubungozi bokuvuvukala futhi kuvuselele nokujikeleza kwegazi. Lokhu kusiza bobabili ukukhipha amakhilogremu angenasidingo ngokushesha okukhulu, nokwenza ngcono ukubukeka kwesikhumba nokwenza umzimba unwebe ngokwengeziwe. Ngokuvamile, lokhu kudla akuyona uhlelo oluqinile lokwehlisa isisindo, kepha ukudla okunomsoco ofanele okusiza ukuguqula umzimba ngendlela eqotho.

Vele, ngokuheha kwemilenze (ngemuva kwakho konke, umsebenzi wethu awukona nje ukuwenza ube mncane), kufanelekile ukufaka umsebenzi womzimba enkambisweni yansuku zonke. Ngisho nokusebenza okungu-2-3 ngesonto kuzosiza ekwenzeni imilenze yakho iqine futhi ibe mncane. Kuyinto efiselekayo ukuthi umthwalo wezemidlalo uqukethe izivivinyo ze-aerobic namandla. Isivivinyo se-aerobics, ukugijima, ukuhamba nje ngamandla, ukubhukuda, i-badminton - konke lokhu kuzosiza ukuqinisa imilenze kahle. Noma ngabe yimuphi umdlalo owenzayo, naka ukufudumala nokuzelula (ngaphambi nangemva kokuzivocavoca). Lokhu kuzosiza ukuvimbela ubunzima bemisipha futhi kunciphise ubuhlungu obuvame ukwenzeka ngemuva kokuzivocavoca.

Ukuqhubeka kokudla kwethanga kunconyelwe amaviki ama-2. Njengomthetho, lesi sikhathi sisiza ukwenza imizamo yakho ibonakale futhi siguqule kakhulu imilenze nomzimba wonke. Ngemuva kwakho konke, kuyaziwa ukuthi ngamunye amafomu ethu awazi ukuthi anciphise kanjani isisindo. Imvamisa, phakathi nalesi sikhathi, ngaphandle kwemikhawulo yokudla ekhethekile, kudliwa okungenani amakhilogremu angama-6-8.

Imenyu Yokudla Kwethanga

Ukudla ukudla kwamathanga amaviki ama-2

Usuku 1

Ukudla kwasekuseni: 1 utamatisi omusha; isinkwa esiphelele sokusanhlamvu; iyogathi yemvelo noma i-kefir (isigamu sengilazi); i-apula elincane, elisha noma elibhakiwe.

Isidlo sasemini: nquma iklabishi elimhlophe, utamatisi, ukhukhamba, amakhambi bese ufafaza isaladi ngamafutha omnqumo kanye nejusi lemon elisanda kufakwa; 200 g ye-chicken fillet ephekwe noma ephekwe; 1-2 izinkwa zokudla okusanhlamvu.

Isidlo sasemini: ubhontshisi ogcwele okusanhlamvu; ukunikezwa kwe-watercress; 2 isipuni. l. ubhontshisi omhlophe obilisiwe.

Dinner: ukholifulawa oqoshiwe; utamatisi omncane omusha; ushizi onzima omncane (ucezu); i-apula ebhakwe nge-1 tsp. iyogathi yemvelo.

Usuku 2

Ukudla kwasekuseni: cishe ama-30 g wamakhowe abilisiwe; ucezu lwenhlanzi epholile ebilisiwe noma ebhakwe; ubhontshisi ogcwele okusanhlamvu ogcotshwe ujamu noma ujamu.

Isidlo sasemini: isaladi yemifino engeyona isitashi namakhambi, efafazwe ngamafutha omnqumo; ucezu lwesinkwa sikabran; kufika ku-50 g ushizi oqinile ongenasawoti noma i-cottage shizi; isixha esincane samagilebhisi.

Isidlo sasemini: i-apula kanye nethosi yonke yokusanhlamvu.

Isidlo sakusihlwa: cishe i-150 g yezinhlanzi ezibhakiwe; 1 amazambane abilisiwe ngomfaniswano; isipuni sikabhontshisi abilisiwe nensimbi yensimbi.

Usuku 3

Ukudla kwasekuseni: 2 ubhontshisi kanye neqanda elilodwa lenkukhu elibilisiwe.

Isidlo sasemini: ufafaze isaladi yekhukhamba-utamatisi ngamafutha yemifino kanye nejusi lemon; ucezu lwesinkwa sokudla kanye nekhabe le-dessert.

Isidlo sasemini: uhhafu wengilazi ye-yogurt enamafutha amancane noma i-kefir nobhanana omncane.

Idina: ingxenye yekholifulawa oshisayo noma oyisitshulu; utamatisi obhakiwe kanye ne-1-2 tbsp. l. ubhontshisi obilisiwe; futhi ngalolu suku, uma ufisa, ungazitotosa ngengilazi yewayini elomile.

Usuku 4

Ukudla kwasekuseni: ubhontshisi nocezu lukashizi onzima (ungashintshwa ngezipuni ezimbalwa ze-cottage shizi kuze kufike ku-5% wamafutha); utamatisi omusha.

Isidlo sasemini: cishe i-50 g yenyama engenamafutha noma i-ham enamaqabunga esaladi; i-Apple.

I-snack yantambama: i-tuna kujusi yayo (80-90 g); Ukudla okuthosiwe kanye nesaladi yemifino eluhlaza ngamafutha omnqumo.

Isidlo sakusihlwa: amazambane ahlambulukile ngaphandle kwebhotela (2 tbsp. L.); I-100 g ye-fillet yenkomo eyosiwe; isitsha sesobho semifino namaqabunga esaladi; ingilazi yewayini elomile nayo ivunyelwe.

Usuku 5

Ukudla kwasekuseni: 2 tbsp. l. ama-flakes agcwele inani elincane lobisi olunamafutha amancane, kunconywa ukuthi ungeze i-bran encane kubo; ibhanana.

Isidlo sasemini: 100 g wezimfanzi ezibilisiwe; isaladi yemifino ngamafutha omnqumo; nge-dessert, yidla ipheya elincane.

Isidlo santambama: ubhontshisi nocezu lweshizi olunamafutha aphansi notamatisi ababili abhakiwe.

Idina: ucezu lwenhlanzi eyosiwe egobile; ubhontshisi obilisiwe ngenani lama-2 tbsp. l.; iqoqo elincane lamagilebhisi.

Usuku 6

Ukudla kwasekuseni: ucezu lwekhabe nengxenye yengilazi yeyogathi eyenziwe ekhaya enamafutha amancane.

Isidlo sasemini: 100 g wenkomo engenamafutha, ebilisiwe noma ebhakwe; ubhontshisi ophelele; ipheya noma i-orange.

Isidlo sasemini: 2 isinkwa sokudla kanye notamatisi aba-2 (noma isaladi likatamatisi nekhukhamba).

Isidlo sakusihlwa: i-pasta elukhuni (izipuni ezi-3), okunongwe nge-sauce yemifino ephansi; 50 g wenkukhu ebilisiwe; ibhanana.

Usuku 7

Ukudla kwasekuseni: isaladi, okunconywa ukuthi lifake i-apula, ipheya kanye nezicucu ezimbalwa zikabhanana, okunongwe ngezipuni ezimbalwa zeyogathi eyenziwe ekhaya noma omunye umkhiqizo wobisi olunamafutha aphansi.

Isidlo sasemini: kufika ku-30 ​​g we-ham noma inyama iklabishi isaladi ngemifino; ubhontshisi ngethisi kanye ne-kiwi encane.

Isidlo sasemini: cishe u-50 g we-durum kakolweni spaghetti nge-anyanisi oluhlaza nophizi; kanye notamatisi nopelepele wensimbi.

Isidlo sakusihlwa: irayisi elibilisiwe (mhlawumbe onsundu) ngenani lama-3 tbsp. l.; 50 g webele lezinkukhu, kubhakwe noma kuthosiwe epanini elomile; utamatisi nge ulethisi; ungaba nengilazi yewayini elomile.

Note… Kusukela ngosuku olulandelayo, ungaphinda imenyu yesonto lokuqala, noma ungasebenzisa okungezansi. Ungazakhela uhlobo lokudla ngokwakho ngokususelwa kuzincomo zethu, kepha bukela okuqukethwe kwekhalori ukuze kungabi ngaphansi kwamayunithi ayi-1100-1200 ngosuku. Lesi sincomo esabesifazane. Ngakolunye uhlangothi, amadoda, kufanele adle cishe ama-calories angama-200 ngosuku kunobulili obulungile.

Usuku 8

Ukudla kwasekuseni: amaprotheni omelet kusuka amaqanda amabili; izaqathe ezigayiwe ezifakwe amafutha omnqumo; ucezu lwesinkwa sokusanhlamvu.

Isidlo sasemini: ama-ladle ama-2 wesobho lezinhlanzi ezinamafutha aphansi; amazambane abilisiwe kanye no-70 g wesibopho senkomo esibilisiwe noma esibhakwe; isaladi yemifino non-starchy nemifino.

Isidlo santambama: i-apula noma ipheya.

Ukudla kwakusihlwa: 2 tbsp. l. i-buckwheat ebilisiwe; 100 g yenyama ebilisiwe ebilisiwe; ezinye zucchini isitshulu ukhilimu omuncu; ingilazi ye-kefir engenawo amafutha.

Usuku 9

Ukudla kwasekuseni: izipuni ezimbalwa zephalishi le-oatmeal emanzini; ama-beet abilisiwe nocezu lukashizi onzima.

Isidlo sasemini: amalitha ama-2 esobho leklabishi elinamafutha aphansi; inyama yokusika inyama; ikhukhamba notamatisi isaladi okunongwe ngamafutha omnqumo; ungadla futhi isinkwa esiphelele sezinhlamvu uphuze nezithelo zomuncu wezithelo ezingenashukela.

Isidlo sasemini: uhhafu wewolintshi noma i-tangerine; 250 ml i-kefir engenamafutha.

Isidlo sakusihlwa: i-curd enamafutha aphansi kanye nama-strawberries (kokubili kuthatha cishe i-100 g ngayinye), isidlo singafakwa nge-yogurt eyenziwe ekhaya ngaphandle kwezithasiselo; 2 isinkwa se-rye esincane.

Usuku 10

Ukudla kwasekuseni: 2 tbsp. l. ilayisi iphalishi; ucezu lukashizi omhlophe kanye no-20-30 g wesinkwa sokusanhlamvu.

Isidlo sasemini: isitsha sesobho seklabishi ku-sorrel; 100 g wezinhlanzi ezibilisiwe noma ezibhakiwe ikhukhamba notamatisi isaladi; izithelo ne-berry compote.

Isidlo santambama: i-apula noma ipheya; kufika kuma-200 ml we-kefir enamafutha aphansi.

Isidlo sakusihlwa: izipuni ezimbalwa zepasta eqinile, engafafazwa ngoshizi onzima omncane; isaladi eluhlaza ne-arugula efafazwe ngamafutha omnqumo.

Usuku 11

Ukudla kwasekuseni: i-muesli enezithelo ezomisiwe ngaphandle koshukela (50-60 g), efakwe ubisi olunamafutha amancane noma i-kefir.

Isidlo sasemini: izigaxa ezimbili zesobho sikabhontshisi oluhlaza esinamafutha amancane; isaladi elincane le-squid elibilisiwe nge-bell pepper namakhambi, okunongwe ngejusi likalamula namafutha omnqumo.

Isidlo sasemini: amajikijolo amasha afinyelela kuma-250 g.

Isidlo sakusihlwa: inyama yenkukhu ebilisiwe (100 g); 2 isipuni. l. irayisi; ingxenye yemifino ethosiwe, lapho kunconywa ukufaka izitshalo zamaqanda, upelepele wensimbi, izaqathe, i-zucchini nemifino ehlukahlukene.

Usuku 12

Ukudla kwasekuseni: izipuni ezimbalwa zephalishi le-buckwheat kanye nenani elifanayo lamaqathe, okusalungiswa ngokufakwa ukhilimu omuncu onamafutha aphansi; ucezu lukashizi onzima.

Isidlo sasemini: inhlanzi ebilisiwe (100 g); isaladi eyenziwe ngemikhiqizo yemifino engeyona isitashi, ungangeza iminqumo embalwa kuyo; izithelo ezomisiwe compote.

Isidlo sasemini: 2 kiwi.

Isidlo sakusihlwa: cishe i-150 g ye-cottage cheese casserole enamafutha aphansi enama-apula; ingilazi ye-kefir.

Usuku 13

Ukudla kwasekuseni: izipuni ezimbalwa zephalishi likakolweni, elingaphekwa ngobisi olunamafutha amancane, ngokufakwa amajikijolo angama-150-200 g.

Isidlo sasemini: isitsha samakhukhamba yemifino nocezu lwenkomo ebilisiwe noma ebhakwe; amajikijolo compote (1 ingilazi).

Isidlo sasemini: ipentshisi nengxenye yengilazi yama-kefir anamafutha aphansi.

Isidlo sakusihlwa: Bhaka umucu wenkukhu (cishe u-70 g) bese upheka ukholifulawa.

Usuku 14

Ukudla kwasekuseni: 2-3 tbsp. l. i-oatmeal, eyenziwe ngobisi oluncane olunamafutha amancane, ene-apula elingena shazi.

Isidlo sasemini: isitsha somhluzi wenkukhu onamakhambi; 2 izingcezu ezincane ze-veal cutlets; ikhukhamba notamatisi isaladi.

Isidlo sasemini: isaladi lezithelo ezimbili ezingezona ezesitashi noma ubhanana o-1.

Isidlo sakusihlwa: izipuni ezimbalwa ze-buckwheat; I-100 g yezinhlanzi eziyisitshulu eziyisitshulu; isaladi elivela kuklabishi omhlophe omusha nemifino ehlukahlukene.

Ukungafani kokudla kwethanga

Akunakwenzeka kwabesifazane abakhulelwe, ngesikhathi sokuncelisa ingane, intsha, ngesikhathi sokugula, ngesikhathi sokuqina kwezifo ezingamahlalakhona, ngemuva kokuhlinzwa nasezimeni zezempilo ezihlinzeka ngokudla okukhethekile, ukunamathela ekudleni okhalweni (ngomkhawulo wekhalori okhonjisiwe).

Izinzuzo zokudla kwethanga

  1. Phakathi kwezinzuzo ezibonakalayo zokudla kwamathanga, umuntu ngeke ahluleke ukuphawula ukudla okulinganiselayo.
  2. Ungalahlekelwa isisindo ngaphandle kokuhlangabezana neminjunju yendlala nokuntuleka kwezakhamzimba.
  3. Ungadla okumnandi futhi okuhlukahlukene, ukhetha imikhiqizo ngokubona kwakho.
  4. Le ndlela iyasebenza. Ithuthukisa hhayi kuphela isimo sendawo yenkinga uqobo, kodwa nomzimba wonke.
  5. Futhi, abaningi bathi ngcono jikelele inhlalakahle kanye nesimo umzimba.

Okubi kokudla kwethanga

Okubi kokudla kwamathanga, ngokungafani nezinye izindlela eziningi zokwehlisa isisindo, kumbalwa.

  • Phakathi kwabo, kufanelekile ukuphawula kuphela ubunzima ekukhetheni izitsha. Isibonelo, lapho uvakashela, lapho amafutha angafuneki ngokuvamile azama ukufihla emikhiqizweni eminingi.
  • Kungaba nzima kulabo abanamazinyo amnandi ukunamathela kulokhu kudla, njengoba amaswidi elulekwa ukuthi athi cha oqinile.

Ukudla kabusha okhalweni

Le ndlela ingaphindwa ezinyangeni ezimbili noma ezintathu ngemuva kokuphothulwa kwayo.

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