Ukudla kususe ama-60 - Ukudla kukaMirimanova

Ukwehlisa isisindo kuze kufike ku-3 kg emavikini amabili.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1395 Kcal.

Uhlelo lwe-Minus 60 lokwehlisa isisindo, okungenzeka ukuthi abantu abaningi abafuna ukwehlisa isisindo seluzwile ngalo, luthola ukuthandwa ngezinyathelo ezingamakhilomitha ayishumi. Yakhiwa ngu-Ekaterina Mirimanova. Umbhali ulahlekelwe isisindo esingamakhilogremu angama-60, yingakho uhlelo ngokwalo lwaqanjwa kanjalo. Ake sithole ngokuningiliziwe ukuthi hlobo luni lokudla okuyisimangaliso okusize uCatherine ukuthi aguquke ngokuphawuleka kangaka.

Izidingo zokudla okuncishisiwe 60

Imithetho eyisisekelo nezimiso zokudla, noma kunalokho, uhlelo lwamandla, zifaka okulandelayo.

  • Qiniseka ukuthi uthola isidlo sasekuseni. Ngakho-ke uqala izinqubo zomzimba ngemuva kokuphumula ebusuku. Umbhali wohlelo uncoma kakhulu ukuthi isidlo sokuqala sasekuseni sibe sehoreni elilandelayo ngemuva kokuvuka.
  • Kuze kube semini, ungadla yonke into: okusawoti, okumnandi namafutha. Kodwa konke lokhu kufanele kungene esidlweni esisodwa - kwasekuseni. Leli yiphuzu elilingayo. Noma yini engeke idliwe ngesikhathi sesidlo sasemini noma kusihlwa ingadliwa ekuseni. Akukho ukuvinjelwa kunoma imiphi imikhiqizo.
  • Kepha maqondana nesidlo sokugcina, kunconywa ukuthi ukwenze kungakadluli i-18 pm. Kepha uma ujwayele ukudla kamuva, shintsha kancane isidlo sakho sakusihlwa.
  • Usawoti, ngokungafani nezinye izidlo eziningi, awudingi ukususwa ekudleni, futhi futhi akudingekile ukunciphisa inani lalo ngenhloso. Kodwa musa-usawoti ngaphezulu izitsha. Khumbula ukuthi konke kuhle ngokulinganisela.
  • Awudingi ukubala amakhalori. Lokhu kusebenza kukho konke ukudla. Ukuphela kwento - zama ukuqinisekisa ukuthi konke ukudla okuthathu kuyalingana ngevolumu nokugcwala.
  • Ushukela nemikhiqizo yawo (ikakhulukazi, uju) ingasetshenziswa kuphela kuze kube semini. Umbhali wohlelo uncoma ukuthi ushintshele kushukela onsundu noma okungenani, njengesinqumo sokugcina, i-fructose.
  • Awukwazi ukudla noma yini ngemuva kwesidlo sakusihlwa. Ngendlela, ukudla okulula kungathandeki kakhulu phakathi kokudla. Uma ungabekezeleleki (okungenzeka kube ekuqaleni kokudla), yiba nesidlwana esinezithelo noma imifino evunyelwe. Uzothola uhlu lwazo etafuleni.

Kuvunyelwe izithelo zokudla okulula Ngemuva kokudla kwakusihlwa

  • Izithelo ze-citrus (1 ubhamubhamu noma i-1-2 yanoma iziphi ezinye ngosuku).
  • Ama-apula (1-2 ngosuku).
  • Kiwi (3-5 ngosuku).
  • Ama-plums (kufika ku-10 ngosuku).
  • Ikhabe (hhayi izingcezu ezingaphezu kwezimbili ngosuku).
  • Uphayinaphu (uhhafu).
  • Amapulangwe (10-15 ngosuku).

Iqiniso ngukuthi ukudla okulula kunganciphisa ukulahleka kwesisindo. U-Ekaterina Mirimanova akayena umlandeli wokondleka okuncane futhi ukweluleka ukuthi ujwayele umzimba wakho ekudleni okugcwele okuthathu, hhayi ukuluma. Ngenkathi uhambela imicimbi ethile kusihlwa noma yasebusuku, ungabamba ukuluma ukuze udle. Yidla izingcezu ezimbalwa zeshizi elinamafutha amancane bese uphuza iwayini elibomvu elomile (ingilazi). Lokhu ukuphela kotshwala okuvunyelwe ngezikhathi ezingavamile. Khumbula ukuthi utshwala ngeke bungeze kuphela ama-calories kuwe, kodwa futhi buzogcina noketshezi emzimbeni. Kuholela ekufiphaleni komcibisholo esikalini endaweni efile nasekubukekeni kokukhukhumala, okungabonakali ekubonakaleni ngendlela enhle kakhulu.

  • Izinhlelo eziningi zokwehlisa isisindo zisho kokumnyama nokumhlophe ukuthi udinga ukuphuza okungenani izingilazi eziyi-8 zamanzi ngosuku. U-Ekaterina Mirimanova weluleka ngokuzama ukuphuza wonke amanzi emhlabeni. Phuza kakhulu njengoba umzimba wakho ucela. Udinga ukumlalela, ngeke akhohlise.
  • Ungakhohlwa ngomsebenzi womzimba. Umbhali wohlelo akakukhuthazi ukuthi ubhalise emajimini, kepha uncoma ngokuqinile ukuthi uzivocavoca okungenani imizuzu engama-20 usekhaya nsuku zonke, usebenza ezindaweni zakho eziyinkinga. Phakathi kwezinye izinto, ezemidlalo zizosiza isikhumba ukuba siqine, futhi ukubukeka kwaso ngeke kukucasule ngemuva kokukhipha lawo makhilogremu athe xaxa.
  • Uma ibhulakufesi lokuqala lisheshe kakhulu (ngaphambi kuka-7 ekuseni), kuvunyelwe ukwenza ezimbili zazo. Kepha ngombandela wokuthi eyodwa yazo kulula.

Imenyu yokudla kwe-Minus 60

Ngakho-ke, njengoba ubuqonda, ekudleni kwasekuseni ungasebenzisa noma yini oyifunayo. Kepha udinga ukuqinisekisa ukuthi ngemuva kokudla uzizwa usuthi, hhayi isisu esiswini. Ukuphela kwento umeluleki wohlelo aluleka ngayo ukuthi asuke kancane kancane, ngisho nasekuseni kwasekuseni, ushokoledi wobisi. Zama ukukhetha umfowabo omnyama. Lokhu kuzonciphisa izifiso zoswidi, okuyiqiniso ikakhulukazi kulabo abanamazinyo amnandi. Akudingeki ukuthi wenqabe ukusenga ushokoledi zisuka nje. Uma ufuna ngempela, yidla ke. Kepha gcina lokhu kuncoma engqondweni bese uzama ukunamathela kukho.

Kepha vele selokhu kwasemini i-credo yakho: sawubona, ukulinganiselwa. Eqinisweni, azinzima nakancane, kepha zisekhona. Ukudla okuthosiwe akuvunyelwe esidlweni sasemini. Konke kudinga ukubiliswa, kuphekwe noma kubhakwe. Uma kwenzeka uthwebula, ungasebenzisa isipuni esisodwa samafutha yemifino. Noma ungayifaka kwisaladi yemifino, isibonelo. Kepha umthetho obalulekile ukuthi ungasebenzisa uwoyela (noma yikuphi) nezitsha zesizini ngemayonnaise noma ukhilimu omuncu kuze kube ngu-14 ntambama. Bese-ke kuyinkinga.

Futhi, awukwazi ukuhlanganisa ezinye izinhlobo zemikhiqizo nomunye. Okungukuthi, izimiso ezithile zokudla okuhlukile ziqala ukusebenza, okuyinto, njengoba wazi, futhi inomthelela ekulahlekelweni kwesisindo nokuhlanza umzimba. Isibonelo, amazambane kanye ne-pasta akukwazi ukuhlanganiswa nezitsha zenyama noma zezinhlanzi. Kodwa okusanhlamvu - akunankinga. Kodwa kufanelekile ukuqaphela ukuthi amazambane, i-pasta, amasoseji namanye amasoseji (qaphela ukwakheka ukuze angaqukathi, isibonelo, ushukela) ayingxenye yesigaba. UBUDLOVA! Zivunyelwe ngesikhathi sokudla kwasemini, kepha hhayi kaningi ngaphezu kwesisodwa noma kabili ngesonto, ngaphandle kwalokho inqubo yokwehlisa isisindo ingafriza. Uma ufuna ukubona imigqa ye-plumb, ungathatheki nalo mkhiqizo.

Ngokuphathelene isidlo sakusihlwa… Kunezinketho ezi-5. Udinga ukuba nesidlo sakusihlwa ukhethe esisodwa sazo. Ukudla kokugcina kulula kakhulu ngokwezinto ezithile. Ngenxa yalokho, kulula ukuthi isisu sigaye konke lokhu futhi silungiselele ukuphumula ebusuku, ngenkathi sinciphisa isisindo ngasikhathi sinye. Kwedina, izindlela zokupheka ezivunyelwe yimithetho engu-Minus 60: ukupheka, isitshulu, ukubhaka. Asiwasebenzisi owoyela nezinye izithasiselo ezinamafutha. Ubuningi, isipuni se-ketchup noma i-soy sauce.

Izinketho zemenyu yokudla kaMirimanova

Ukudla kwasekuseni

Ukudla kwasekuseni kuyadingeka ngokuqinile.

Siphuza iziphuzo ngendlela umzimba wakho odinga ngayo.

Noma ikuphi ukudla kungafika ku-12 - noma yini oyifunayo futhi njengokufunayo kwakho, ngaphandle kwoshokoledi wobisi.

Ushukela, ujamu, uju - kufika ku-12 kuphela.

Dinner

Sifeza yonke imikhawulo kumenyu evamile yanoma iyiphi inhlanganisela yemikhiqizo emihlanu evunyelwe

1. Izithelo

• Izithelo zikasawolintshi (1 ubhamubhamu noma 1-2 noma iziphi ezinye ngosuku).

• Ama-apula (1-2 ngosuku).

• I-Kiwi (3-5 ngosuku).

• Ama-plums (kufika ku-10 ngosuku).

• Ikhabe (hhayi izingcezu ezingaphezu kwezimbili ngosuku).

• Uphayinaphu (uhhafu).

• Umlimi (10 ngosuku).

2. Imifino

Angakwazi:

• Amazambane nobhontshisi (azikho izinhlanzi noma izitsha zenyama).

• uphizi oluhlaza (awukheniwe).

• Ummbila (awukheniwe).

• Amakhowe.

• Imifino eluhlaza, pheka, bhaka, bilisa.

• Eminye imifino enosawoti noma eqoshiwe (izaqathe zaseKorea, izimila zasolwandle).

3. Inyama, inhlanzi nokudla kwasolwandle

Kuyo yonke imikhiqizo yenyama - ubilise, ubhake noma ubilise.

• Amasoseji noma isoseji ebilisiwe.

• Ama-cutlets.

• Inyama kanye nenyama.

• Ijeli, i-shashlik.

• Inhlanzi, inhlanzi esemathinini ngejusi yayo.

• Izinti ze-crab, i-sushi.

• Ukudla kwasolwandle.

• Amaqanda abilisiwe.

4. Izinhlamvu

• Ilayisi (i-funchose, ama-noodle elayisi).

• I-pasta kanye nama-gramu angama-30 eshizi (ngaphandle kwezinhlanzi noma izitsha zenyama).

• I-Buckwheat.

5. Iziphuzo

• Noma yiliphi itiye

• Imikhiqizo yobisi nobisi olubilile

• Ikhofi

• Iwayini elomile (lifiseleka kakhulu ngemuva kuka-18-00)

• Ijusi entsha

Dinner

Izidingo ezijwayelekile:

Awukwazi ukuthosa - vele upheke, ubhake, ubile.

Ushukela awuvunyelwe.

Ama-condiments angasetshenziswa ngamanani amancane.

Ungayifaka usawoti.

Khetha eyodwa kuphela kwezinhlanu ongakhetha kuzo kanye nenhlanganisela ecaciswe ngokusobala

Inketho XNUMX: Izithelo

• Izithelo zikasawolintshi (1 ubhamubhamu noma 1-2 noma iziphi ezinye ngosuku).

• Ama-apula (1-2 ngosuku).

• I-Kiwi (3-5 ngosuku).

• Ama-plums (kufika ku-10 ngosuku).

• Ikhabe (hhayi izingcezu ezingaphezu kwezimbili ngosuku).

• Uphayinaphu (uhhafu).

• Umlimi (10 ngosuku).

Ingahlanganiswa nanoma yimiphi imikhiqizo yobisi noma yobisi olubilile.

Inketho yesibili: Imifino

Noma yini ingenziwa ngaphandle kwalokhu:

• Ukolweni

• Amazambane

• Amakhowe

• Ipea

• Amathanga

• Ukwatapheya

• Isitshalo seqanda

Ingahlanganiswa nokusanhlamvu kanye nanoma yimiphi imikhiqizo yobisi noma yobisi olubilile.

Inketho yesithathu: Inyama, inhlanzi nokudla kwasolwandle

• Inyama noma i-offal.

• Ukudla kwasolwandle.

• Inhlanzi.

• Amaqanda abilisiwe.

Inketho yesine: Izinhlamvu

• Ilayisi (i-funchose).

• I-Buckwheat.

Ingahlanganiswa nezithelo noma imifino.

5 Inketho: Imikhiqizo Yobisi

• Ushizi (kufika ku-50 gr) ngesikrisimisi, isinkwa sikarayi, ama-croutons, ama-3-4 pcs.

• I-yogurt noma i-cottage shizi.

Ingahlanganiswa nezithelo noma imifino.

iziPhuzo

• Noma yiliphi itiye noma amanzi

• Imikhiqizo yobisi nobisi olubilile

• Iwayini elibomvu elomile (lifiseleka kakhulu ngemuva kuka-18-00)

• Ikhofi

• Ijusi entsha

Ingahlanganiswa nanoma yiziphi izinketho ezinhlanu.

Ithebula lokudla okuvunyelwe kokudla kweMinus 60 ngu-Ekaterina Mirimanova

Ungalanda itafula eliphrintiwe kanye nozibuthe esiqandisini.

Landa ispredishithi njengesithombe noma i-PDF.

Ukungafani kokudla kweMirimanova

Akukho ukuphikisana kweMinus 60, kanjalo. Ngemuva kwakho konke, lokhu akusikho ukudla kwesikhashana, kepha uhlelo lokudla okunomsoco, olwamukelwa izazi eziningi zokudla kanye nodokotela. Ngeke aphikise imigomo yokudla okulungile. Ngisho nabesifazane abakhulelwe bangahlala kulolu hlelo, kepha kunketho yesondlo. Ingqikithi yayo imi kanjena: kwasemini (kuze kube yihora le-15) konke kuvunyelwe nakho konke, futhi isidlo sakusihlwa singashintshwa kancane (ngokwesibonelo, ngehora le-19).

Vele, kungcono, usesimweni esithandekayo, ukuxhumana nodokotela. Ngemuva kwakho konke, kungenzeka ukuthi uzodinga ukudla okukhethekile. Kepha abesifazane abaningi abaphambuki ohlelweni noma ngabe bephethe ingane. Ngakho-ke, abatholi isisindo esiningi (ngaphandle kwesethi ejwayelekile ngesikhathi sokukhulelwa).

Yiqiniso, ukuba khona kwezifo ezidinga ukudla okukhethekile kungukuphikisana.

Izinzuzo zokudla okungu-Minus 60

1. Izinzuzo zeMinus 60 ngokungangabazeki zibandakanya ukungabi nabungozi kwezempilo nokunethezeka kokuhambisana.

2. Ungadla noma yini oyifunayo, kodwa ngesikhathi esithile. Ngakho-ke, ukuphazamiseka kulula ukukugwema.

3. Ukwehla kwesisindo ngokushesha kusiza isikhumba ukuthi singabi buthakathaka futhi sibe nesikhathi sokukhuphuka ngemuva kwamakhilogremu asalayo.

4. Ukudla okuncishisiwe okungu-60 kukuvumela ukuthi uqeqeshe umzimba kanye nokwehlisa isisindo somzimba, okungenzeki ekudleni kwesikhashana.

5. Imenyu yokudla eyi-Minus 60 iqukethe i-fiber eningi, eqinisekisa ukusebenza kwamathumbu okuzinzile.

6. Uma kuqhathaniswa nokunye ukudla, imenyu ka-Ekaterina Mirimanova inemikhawulo emincane - konke kungenzeka kuze kube ngu-12-00.

7. Ijubane lokwehlisa isisindo ekudleni kweMirimanova likude nokurekhodwa, kepha ukusebenza kwalokhu kudla kungukungabikho kwesisindo ekushintsheni kokudla okufanele.

Okubi kokudla kweMirimanova

1. Okubi kubandakanya, ikakhulukazi, iqiniso lokuthi u-Minus 60 udinga inqubo ethile yansuku zonke. Akuwona wonke umuntu ofuna ukuba nesidlo sasekuseni esimnandi ngaphambi nje kuka-12 emini (abanye basalala ngezikhathi ezinjalo). Akuwona wonke umuntu ongaba nesidlo sasemini esihlelekile emsebenzini. Uzodinga ukwakha kabusha uhlelo lwakho uma kukude nemodi yohlelo, futhi hhayi wonke umuntu ophumelelayo. Kungaba nzima kakhulu kulabo abasebenza ubusuku bonke.

2. Futhi, uhlelo lungahle lungalungeli kulabo abafuna ukwehlisa isisindo ngokushesha. Amakhilogremu awazukundiza kuwe ngejubane lombani. Udinga ukubekezela.

3. Futhi, ubunzima bungaqubuka kulabo abalala sekwephuzile. Umuzwa wendlala ungadla kusihlwa. Khumbula: noma ungalala kangakanani, awukwazi ukudla ngemuva kwamahora angama-20, ngokusho kwemigomo ye-Minus 60.

4. Izifo ezingamahlalakhona zingase zibe nzima ekudleni kukaMirimanova.

5. Njenganoma ikuphi ukudla, izakhi zokulandela umkhondo namavithamini akwanele - ungakhohlwa ngezakhiwo zamalungiselelo e-multivitamin.

Ukudla kabusha

Kunconywa ukuthi i-Minus 60 ibe isitayela sokudla sesikhathi eside noma sempilo yonke. Ngaleso sikhathi (usufinyelele isisindo osifunayo), shintshela kunketho yokugcinwa kwesisindo bese, ngokuqhathanisa nenketho eqinile, zivumele ukwehluka okuthile.

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