Ukudla okhalweni, izinsuku ezingu-7, -7 cm, -5 kg

Ukwehla kwesisindo kuze kufike ku-5 kg ​​kuya ku -7 cm ezinsukwini eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-640 Kcal.

Imvelo inikeze ubulili obufanele ngamandla okuqongelela inani elikhulu lamafutha endaweni okhalweni. Masingaqili uma sithi kunendlela yokwehlisa isisindo esiza ukwehlisa isisindo ikakhulukazi okhalweni. Isisindo sisuka kuzo zonke izingxenye zomzimba, ngaphandle kokukhetha, futhi nasebusweni. Kodwa ngosizo lokondleka okukhethiwe ngokukhethekile nomsebenzi womzimba, kungenzeka ukuthi ushintshe kakhulu okhalweni.

Izidingo zokudla okhalweni

Izidingo eziyisisekelo zokudla okunempilo kwesisu esicaba nokuthola okhalweni lomnyovu zingokulandelayo.

  • Ukuvinjelwa kokuba khona ekudleni kokudla okuqukethe ushukela kanye nama-carbohydrate asheshayo: izinto ezibhakwayo, ukudla okusheshayo, imikhiqizo eseqediwe, inyama ebhemayo, ama-marinades, ukudla okunosawoti omningi. Kusukela eziphuzweni, akukho isisindo esisetshenziswa ku-carbonated kanye notshwala.
  • Okungenani u-40% wokudla kufanele kube amaprotheni anciphile. Ngokuzivocavoca umzimba ngokwanele, bazokusiza ukunciphisa umzimba ngokulahla amafutha, hhayi imisipha. Ngemuva kwakho konke, mhlawumbe awufuni ukuthola nje okuncane, kepha futhi nomzimba onwebekayo nothonwe.
  • Nciphisa inani lamafutha kwimenyu lifike ku-10%. Okuncamelayo akufanele kunikezwe ibhotela noma amasoso anamafutha, kepha kunalabo abavela kwimifino. Isibonelo, kuhle kakhulu ukuphakela izitsha ngamafutha ahlukahlukene emifino, ukudla amantongomane, kanye nenhlanzi.
  • Unganciphisa ukhalo lwakho futhi unciphise isisu sakho ngokunciphisa inani likasawoti ekudleni kwakho. Lokhu kuzoholela ekuphumeni kuketshezi olungadingekile, okwenza umzimba ubukeke ukhulu ngokwengeziwe. Zama ukungabeki ngaphezulu kokudla bese ufaka usawoti ngaphambi nje kokudla.
  • Yehlisa ivolumu yesisu futhi inikele ekunciphiseni kwesisindo sokuqala kokudla okuyingxenye. Kunconywa ukuhlela uhlelo lwakho lokudla ngendlela yokuthi kube nokudla kwansuku zonke okungu-5-6, okuzokwenzeka ngezikhathi ezilinganayo ezilinganayo. Kunconywa ukuba ube nesidlo sasekuseni ngehora lokuqala ngemuva kokuvuka futhi unqabe ukudla amahora angu-3-4 ngaphambi kokucima kwezibani. Kuhle kakhulu uma ngesikhathi sokudla ungashintsha isikhathi sedina sibe ngamahora ayi-19, uvumele umzimba ukuthi uthathe ikhefu ekudleni kusihlwa.
  • Uma ufuna ukwehla kwesisindo ukuhamba ngesivinini esisheshayo, nciphisa ukudla kwekhalori futhi udle ukudla okunama-calories afinyelela kumayunithi ayi-1200 ngosuku. Inkomba enjalo yanele ukuthi isisindo sisuke, futhi ngasikhathi sinye umzimba awungeni enkambisweni okuthiwa yokonga, ngenxa yokuthi isisu semetabolism singancipha. Zama ukuthola amandla akho amakhulu ngesikhathi sasekuseni.
  • Faka i-fiber enempilo ekudleni kwakho. Yidla imifino, izithelo, okusanhlamvu, izinkwa zokudla okusanhlamvu (ngamanani amancane). Lokhu kudla kuhle kakhulu ekuhlanzeni amathumbu. Uma ithola "ichichima", amathuba aphezulu kakhulu okuthola isisu esingathandeki esikhulayo. Ukudla kwe-fiber kunama-calories aphansi futhi kukusiza ukuthi uhlale ugcwele isikhathi eside, okungakusiza ukuthi umelane nesilingo sokudla kakhulu.
  • Phuza okungenani amalitha ayi-1,5 amanzi ahlanzekile ngosuku. Kungakuhle ukwenqaba ikhofi. Phuza itiye eliphekiwe elingenashukela uma ufisa. Ukukhuthaza ukusebenza okuphezulu kwezinqubo ze-metabolic, ekuseni esiswini esingenalutho, phuza ingilazi yamanzi ekamelweni noma izinga lokushisa elifudumele ngenani elincane lejusi kalamula elisanda kufinywa.

Okweviki lokudla okhalweni, ungalahlekelwa cishe isisindo esingu-3 kg. Umsebenzi womzimba uthembisa ukwenza inqubo ephumelela ngokwengeziwe. Yenza ukuzivocavoca okugcwele okungenani kabili ngesonto, ugxile ezindaweni ezinenkinga. Ukugoba, ukujija kwesifuba, isikele, nebhayisikili kubhekwa njengokuzivocavoca okuhle okhalweni okujwayelekile. Ukusonteka kwendilinga ekhethekile - i-hula-hoop - nakho kuyasiza kuleli cala. Uma ukwazi ukusebenza ku-simulator, kuhle kakhulu!

Futhi, inqubo yezimonyo izosiza ukwenza okhalweni lube mncane futhi luhehe. Nikeza isikhumba nge-hydration eyanele kule ndawo. Ngemuva kokugeza, kufanele usebenzise i-anti-cellulite (noma okungenani ejwayelekile) ukhilimu. Ukugoqwa okusetshenziswa kwekhofi nakho kusebenza kahle kakhulu. Yenza le nqubo njalo (okungenzeka ukuthi yenzeke ekhaya), futhi kungekudala uzobona izinguquko ezinhle okhalweni.

Sikumema ukuba uzijwayeze ngenye inqubo - indlela yokudla yesiNgisi. “Okhalweni oluncane”, ethembisa ukuyenza ngokushesha ngangokunokwenzeka. Ngesikhathi sokugcinwa kwayo, ngenxa yobunzima obukhulu, ama-4-5 noma amakhilogremu athe xaxa angadlula. Ukudla kunconyelwa ubuningi bezinsuku eziyi-7. Imithetho yayo isho ukushintshaniswa kwe-carbohydrate, amaprotheni nezinsuku zendlala.

Ezinsukwini ezimbili zokuqala, ungaphuza kuphela i-kefir enamafutha aphansi noma ubisi nejusi yetamatisi. Ngosuku lwesithathu nolwesine, kufanele udle inyama nezinhlanzi ezingancikile kakhulu, kanye nesinkwa. Izinsuku zesihlanu nezesithupha “zomkhono omncane” zihilela ukusetshenziswa kwezithelo nemifino ehlukahlukene. Usuku lokugcina, ngokwemithetho yokudla, ukwenqatshwa okuphelele kwanoma yikuphi ukudla. Udinga nje ukuphuza amanzi amaningi angenalutho. Ngeminye imininingwane ngokudla okunconyiwe kwemenyu, bona imenyu yokudla.

Kwesinye isikhathi abantu banokhalo olubanzi nesisu esikhulu, noma ngabe bancane kangakanani, noma isisindo asishiyi le ngxenye yomzimba, yize kunemizamo yokudla nezemidlalo esebenzayo. Izizathu zalesi simo esingathandeki (futhi okubaluleke kakhulu, eziyingozi empilweni) zingaba ngale ndlela elandelayo:

- okuqukethwe okwandisiwe kwe-triglycerides egazini (ngamagama alula - amafutha egazi);

- izinga elehlisiwe le-cholesterol "enempilo";

- umfutho wegazi ophakeme;

- ushukela ophakeme wegazi (yile ndlela i-incipient diabetes mellitus engazenza yaziwe ngayo);

- ukutholakala kwezifo ezahlukahlukene zesistimu yenhliziyo;

- izifo zohlelo lwe-endocrine;

- kwashiorkor (isifo esenzeka ngenxa yokushoda kwamaprotheni emzimbeni).

Ngakho-ke, uma isisindo esiningi singasuki okhalweni ngemizamo ejwayelekile, qiniseka ukuthi ubonane nodokotela ukuze uthole ngokushesha imbangela yangempela yenkinga futhi wenze konke okusemandleni ukuyixazulula.

Futhi, imizamo yokwehlisa isisindo ingaba yize ezimweni ezinjalo:

- Ubuthakathaka bemisipha yesisu ngqo emlandweni wemisipha eyanele ngokwanele kwezinye izindawo;

- ukwephulwa okuhlukahlukene kokuma;

- ukuguga;

- ukuhlala njalo ezimeni ezicindezelayo (lapho zikhiqiza i-cornisol eningi kakhulu, engadala ukwanda kwesinqe nokuqhuma kwesisu);

- ukuphazamiseka kwamathumbu (ukuqunjelwa, ukwanda kokuqoqwa kwegesi).

Imenyu yokudla okhalweni

Ukudla okudliwayo okhalweni isonto lonke

Usuku 1

Ukudla kwasekuseni: i-croissant (mhlawumbe ngofulawa ophelele); itiye nobisi.

Isidlo sasemini: ingxenye yelayisi elinsundu nge-apula elibi (isithelo singasetshenziswa sibhakwe noma sisha); itiye eliluhlaza.

Isidlo sakusihlwa: ucezu lwezinhlanzi ezondile; utamatisi; amaqabunga eletisi.

Usuku 2

Ukudla kwasekuseni: izinkwa ezimbalwa zokusanhlamvu kanye nejusi ye-orange esanda kufinywa.

Isidlo sasemini: ucezu lwenkukhu ebilisiwe noma ebhakwe kanye nesitsha sesobho semifino.

Isidlo sakusihlwa: isitshulu semifino.

Usuku 3

Ukudla kwasekuseni: ingilazi ye-yogurt engenalutho; i-apula noma ipheya.

Isidlo sasemini: ucezu lwenyama yenkomo ebilisiwe; 2-3 amazambane amancane abhakwe.

Isidlo sakusihlwa: isaladi le-apula-olintshi netiye eliluhlaza.

Usuku 4

Ukudla kwasekuseni: i-oatmeal ephekwe emanzini; kufika ku-50 g woshizi onganashukela oqinile onamafutha okungenani.

Isidlo sasemini: ukhukhamba kanye nengilazi yetamatisi ujusi.

Isidlo sakusihlwa: izaqathe ezigayiwe, ezinongwe ngamaconsi ambalwa kawoyela wemifino.

Usuku 5

Ukudla kwasekuseni: amaqanda ama-inkukhu abilisiwe noma abilisiwe ama-2-3; itiye.

Isidlo sasemini: ingxenye ye-broccoli ebilisiwe.

Isidlo sakusihlwa: ubhaka wenkukhu ebhakwe kanye no-200 ml wejusi le-orange.

Usuku 6

Ukudla kwasekuseni: izithelo ezimbalwa; itiye eliluhlaza.

Isidlo sasemini: ikhukhamba-utamatisi isaladi ngamakhambi ahlukahlukene, afafazwe ngamafutha yemifino nejusi likalamula.

Isidlo sakusihlwa: ama-apula ama-2 aluhlaza noma abhakiwe nengilazi yamanzi enejusi kalamula noju lwemvelo (1 tsp).

Usuku 7

Phinda ukudla okudliwayo kwezinsuku ezidlule zokudla okuthandile kakhulu.

Note… I-yogurt engenalutho, i-cottage shizi enamafutha amancane ne-kefir, izithelo, imifino namantongomane zilungele ukudla okulula kwasemini netiye lantambama.

Ukudla kokudla "okhalweni oluncane"

Izinsuku ezingu-1-2 - "zilambile"

Ukudla kwasekuseni: ingilazi yejusi yetamatisi.

Isnack: ingilazi yobisi.

Isidlo sasemini: ingilazi ye-kefir.

Isidlo sasemini: ingilazi yobisi.

Isidlo sakusihlwa: ingilazi ye-kefir.

Ngaphambi kokulala: ungaphuza nengilazi ye-kefir.

Izinsuku eziyi-3-4 - amaprotheni

Ukudla kwasekuseni: ucezu lwe-rye noma isinkwa esimnyama, ugcobe ungqimba oluncane lwebhotela noma isipuni soju; inkomishi yekhofi noma itiye ongangezela kulo ubisi olunamafutha aphansi.

Isidlo sasemini: isitsha senyama enamafutha aphansi noma umhluzi wenhlanzi; ucezu lwesinkwa; izipuni ezimbalwa zikaphizi oluhlaza; cishe i-100 g yezinhlanzi noma imicu yenyama, ebilisiwe noma ebhakwe.

Isidlo sasemini: 1-2 tsp. uju; ingilazi yobisi olunamafutha amancane noma inkomishi yetiye.

Isidlo sakusihlwa: ucezu lwenhlanzi ebilisiwe noma inyama engenamafutha; ucezu lwesinkwa esimnyama esinoqweqwe oluncane lweshizi olunamafutha amancane; cishe ama-200 ml we-kefir enamafutha aphansi.

Izinsuku 5-6 - i-carbohydrate

Ukudla kwasekuseni: amawolintshi ama-2 noma ama-apula (ungenza isaladi usebenzisa esinye sezithelo ezibonisiwe).

Isidlo sasemini: ukuphakwa kwesobho semifino ngaphandle kokuthosa; i-pepper yensimbi efakwe izaqathe; izipuni ezimbalwa ze-vinaigrette ngaphandle kwamazambane.

Isidlo sasemini: noma yisiphi isithelo esingeyona isitashi.

Dinner: ikhukhamba-utamatisi isaladi ngamakhambi nenkomishi yetiye.

7 usuku - athula emanzini.

Ukudla okuphikisanayo okhalweni

  • Izindlela zokudla okhalweni zifaka izinkathi zokukhulelwa nokuncelisa, izinqubo ezithathelwanayo ezithathelwanayo emzimbeni nokuwohloka okujwayelekile.
  • Futhi, akufanelekile ukulandela le ndlela uma kwenzeka ukwanda kwezifo ezingamahlalakhona.

Izinzuzo Zokudla Okhalweni

  1. Izinzuzo zokudla kwalolu hlobo zifaka phakathi ukuthi uma kulandelwa le mithetho engenhla, unganciphisa kakhulu okhalweni futhi wenze isibalo sibe sesimanje ngokuphelele.
  2. Ungase futhi uhlanze umzimba wobuthi nezinye izinto eziyingozi.
  3. Ngaphezu kwalokho, izinzuzo zendlela zibandakanya ibhalansi yesihlobo yokudla. Ngemenyu eyenzelwe kahle, ungalahlekelwa isisindo ngaphandle kokuncisha umzimba izinto ezibalulekile futhi ngaphandle kokuzwa umuzwa ongathandeki wendlala ohambisana nezinye izindlela eziningi.
  4. Ukudla okunikezwa ekudleni kuyabiza, ukulungiswa kokudla akudingi isikhathi esiningi, futhi ukudla kunomphumela omuhle esimweni somzimba.

Okubi ngokudla okhalweni

  • Ukudla akunazithiyo ezinkulu okhalweni. Akukona nje ukuthi inganikezwa kuphela abathandi bamaswidi abazimisele noma okunye ukudla okunekhalori eliphezulu kakhulu, ngoba kusenemikhawulo yokudla.
  • Uma sikhuluma ngenqubo "okhalweni oluncane", ubuthakathaka nokuqaqamba komzimba kungenzeka ngezinsuku ezilambile. Ngakho-ke kufanelekile ukusondela kuyo ngokuqapha okukhulu.

Ukudla kabusha okhalweni

Ngempilo enhle nesifiso sokuvuselela umzimba ngokwengeziwe, ukudla okhalweni kungaphindwa enyangeni nohhafu.

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