Ukudla obisini olubilisiwe, izinsuku ezi-3, -3 kg

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

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-580 Kcal.

IRyazhenka ingumkhiqizo wobisi oluhlwabusayo futhi onempilo kakhulu. Ngosizo lwayo, awukwazi nje ukunamathisela ama-buds wakho wokunambitha futhi uzuze umzimba, kepha futhi ulahle amakhilogremu angeziwe.

Izidingo zokudla zobisi olubilisiwe

Indlela emfushane yokuguqula isibalo usebenzisa i-ryazhenka uku usuku olulodwa noma ezimbili zokuzila, lapho u-1-1,5 wamakhilogremu athe xaxa ephuma emzimbeni ngempumelelo. Ngakho-ke ungabuyisa ukwakheka ngemuva kwamaholide ngedili eliningi noma ulungiselele umcimbi obalulekile, ukuze ingubo ilingane kahle futhi nesisu sikwazi ukubhekana kalula nokudla okuningi. Imenyu yokudla okufishane kangako obisini olubilisiwe ayinzima neze. Emini, udinga ukuphuza ilitha elilodwa nohhafu kuya kwamabili alolu phuzo lobisi olubilisiwe futhi ungakhohlwa ukunikela umzimba ngamanzi ajwayelekile ngaphandle kwegesi. Kufanele ukhohlwe ngezinye iziphuzo nokudla, uma ufuna ukufeza imiphumela.

Labo abafuna kancane nangokuqinisekile ukuvalelisa ekubeni ukhuluphele ngokweqile futhi abangakulungeli ukuvinjelwa kokudla isikhathi eside bangachitha usuku olulodwa noma ezimbili ezinjalo zokuzila masonto onke futhi babone ukuguqulwa kwalesi sibalo. Kulokhu, kulula ukukhipha ama-4-5 kilograms angadingekile ngenyanga (futhi ngesisindo somzimba esiningi ngokweqile, ukwehlisa isisindo kuzoba kukhulu nakakhulu).

Inani elinconyiwe lobisi olubilisiwe kufanele lihlukaniswe usuku lonke bese uzama ukuliphuza ngezikhathi ezithile. Ukuzwa ukugcwala okungcono, unganciphisa ukudla ngokudla ubisi olubilisiwe olubilisiwe nethisipuni.

Ukuze uziphazamise emicabangweni yakho "yokudla" ngenkathi ulayisha, zama ukuthatha usuku lwakho ngemisebenzi eyahlukahlukene, kepha kuyathandeka ukuthi kungadli amandla kakhulu. Noma kunjalo, okuqukethwe kwekhalori ekudleni kwakho manje kwehliswe kakhulu. Ngakho-ke, ngokusebenza ngokweqile, ubeka engcupheni yokubhekana nobuthakathaka nokukhathala. Kungcono ukugwema ukuqeqeshwa kwezemidlalo ngesikhathi sokudla okuncane. Ubuningi, ungenza ukushaja okulula nokufushane. Okungcono futhi, thatha uhambo nje, lokhu kuyasiza futhi kumnandi.

Izinsuku ezintathu ungakwazi ukunamathela kule ndlela yokudla elandelayo. Kunconywa ukuba nesidlo sasekuseni nesasemini ngezithelo (noma amajikijolo) enkampanini yobisi olubilisiwe. Ingxenye yezithelo namajikijolo kufanele ibe nesisindo esingu-100 g, kanti ubisi olubilisiwe lungaphuzwa kuze kufike ku-150 ml ngasikhathi sinye. Zama ukukhetha izithelo ezingezona ezesitashi, ngoba ziqukethe amakhalori ambalwa, ushukela omncane futhi ngaleyo ndlela zibe nomthelela ekwehliseni isisindo okubonakalayo. Ukudla kwasekuseni kungashintshwa kancane noma kufakwe nge-muesli noma i-oatmeal enhle. Kusihlwa, kune-100 g yenyama engenamafutha noma kuze kufike ku-170 g wezinhlanzi etafuleni, ingxenye yemifino enomunyu kalamula kalamula osanda kufinywa. Sipheka inyama nenhlanzi nganoma iyiphi indlela ngaphandle kokusebenzisa amafutha namafutha. Imifino emisha ingashintshwa ngemifino ebilisiwe noma ebhakwe. Siqeda isidlo sakusihlwa ngokudla uhhafu wamagilebhisi, odume ngamakhono awo aqinile wokushisa amafutha. Ungasishintsha lesi sithelo ufake esinye, kepha kungcono ukukhetha izithelo ezisawolintshi. Kunconywa ukwenqaba usawoti esikhathini sokudla. Njengomthetho, lapho ulandela imithetho yale nqubo, umzimba uthethelelwa okungenani amakhilogremu amathathu wesisindo eseqile.

Okudumile futhi Ukudla masonto onke ngobisi olubilisiwe… Kuyo ezinsukwini eziyisikhombisa, ungalahlekelwa kufika kuma-kilogram amahlanu. Lokhu kudla kulinganiselwe kunezinketho zangaphambilini, futhi kusiza umzimba, ngokwenza izinqubo ze-metabolic ziqedwe, ungasusi isisindo esingeqile kuphela, kodwa futhi nobuthi, ubuthi nezinye izinto ezifanayo eziyingozi. Le nqubo yezinsuku eziyisikhombisa ifaka izidlo ezinhlanu. Izingxenye zokudla kufanele zibe zincane (kufika ku-200, ubukhulu obungama-250 amagremu). Kungakuhle ukuthi konke ukudla kusatshalaliswe ngokulinganayo usuku lonke. Ekudleni kwamasonto onke, ngaphezu kobisi olubilisiwe, ungadla okusanhlamvu, isobho elinamafutha aphansi nenyama enomzimba noma umhluzi wemifino (kungcono ukusebenzisa isidlo esishisayo sasemini), inhlanzi enamafutha aphansi ephekiwe ngaphandle kokufaka amafutha, amasaladi kusuka emifino engeyona yesitashi. Ukudla okuthathu kufanele kuphele, kepha itiye lantambama nokudla okulula kungakhawulelwa ebisini olubilisiwe. Uma uthanda, ungakhokhela izinkomishi ezimbalwa zetiye noma zekhofi ngosuku, kepha awukho ushukela ongeziwe.

Kunoma iyiphi yezinketho zokulahlekelwa isisindo ngobisi olubilisiwe olubhakiwe, udinga ukuyeka ukudla amahora angu-3-4 ngaphambi kokulala (inani elincane lemikhiqizo yobisi oluvutshiwe alibali).

Kubalulekile ukuphuma ekudleni ngokushelelayo nangokunembile, ngaphandle kwalokho amakhilogremu alahlekile angabuya ngokushesha. Izazi zokudla okunomsoco zincoma ukuhlela ukuphuma ngale ndlela elandelayo. Isidlo esisodwa esikhundleni sobisi olubilisiwe, sebenzisa imifino noma izithelo. Futhi udle kanjena izinsuku ezimbalwa ngaphandle kokushintsha okunye okusele kokudla. Okulandelayo, engeza inyama ebilisiwe noma ebhakwe kwimenyu esikhundleni "sokuxhumana" kwesibili nobisi olubilisiwe. Zonke ezinye izingxenye zokudla kufanele zivele etafuleni kancane kancane. Uma uhlasela ngokucijile ubungozi, hhayi kuphela ukuthi isisindo esilahlekile singabuya (noma ngesisindo esingeziwe), kepha futhi nezinkinga ngokusebenza komzimba, okuthi ngesikhathi sokudla usujwayele ukudla kahle. Zama ukunamathela njalo ezimisweni zokudla okunomsoco. Ukugwema ukuqoqwa kwenqwaba yendle noketshezi oluningi emzimbeni, qiniseka ukufaka ekudleni inani elanele lemifino nezithelo ezintsha. Futhi kungcono ukhethe lowo onomphumela omnene wokukhishwa isisu kanye ne-laxative (ikakhulukazi ama-beet nama-apricot omisiwe). Futhi, ama-decoctions ahlukahlukene wamakhambi ahle kakhulu ekususeni izinto eziyingozi emzimbeni nokusiza ukusheshisa izinqubo ze-metabolic.

Imenyu yokudla yeRyazhenka

Isibonelo sokudla kokudla okusheshayo ebisini elibilisiwe lezinsuku ezi-1-2

Isibonelo sokudla kokudla kwezinsuku ezi-3 obisini olubilisiwe

Note… Nganoma yiluphi usuku ngaphambi kokulala, ungaphuza kuze kufike ku-100 ml wobisi olubilisiwe.

Isibonelo sokudla kokudla kwamasonto onke obisini olubilisiwe

Ukungafani kokudla obisini olubilisiwe

• Ukudla obisini olubilisiwe akunakwenzeka kulabo bantu abanezimo eziphikisayo ngqo ekusetshenzisweni kwalesi siphuzo.
• Ukuhlala kulolu hlobo lwamasu akunakwenzeka kulabo abanezifo zamanyikwe, isifo sokuqina kwemithambo yegazi, isibindi noma izifo zomgudu wamathumbu, abaphethwe yisifo sikashukela, futhi abasanda kuphathwa i-myocardial infarction.
• Ngendlela, uma uke wahlaselwa yisifo senhliziyo okungenani kanye, qiniseka ukuthi uvakashela udokotela ngaphambi kokuqala ukudla.

Izinzuzo zokudla okunobisi obilisiwe

1. Ngenxa yokuqukethwe okuncane kakhulu kwekhalori nokugcwala kwesiphuzo esikhulu sokudla, indlela yokudla ikuvumela ukuthi wehlise isisindo ngaphandle kokuzwa indlala enamandla futhi ugcine isisu kanye nohlelo lokugaya ukudla kusesimweni esikahle.
2. Uma ulandela yonke le mithetho, ukuqinisekiswa kwezicubu ze-adipose kuzoqinisekiswa, kepha ngasikhathi sinye ngeke uhlangabezane nezimo ezimbi njengokushintshashintsha kwemizwelo, njll.
3. Kuyafaneleka ukunaka izakhiwo ezizuzisayo zobisi olubilisiwe. Lesi siphuzo sobisi esivutshiwe sicebile kuma-prebiotic asiza umzimba ukuthi umunce ngokuphelele amavithamini ancibilikisa amafutha.
4. Ubisi olubilisiwe oluvutshiwe luvuselela umsebenzi wepheshana lamathumbu, okwenza kube lula ukugaya ukudla. Ngakho-ke, kuhle ukuphuza ubisi olubilisiwe noma ngabe udla ngokweqile.
5. Lesi siphuzo esimangalisayo sandisa nokuzivikela futhi sivumela umzimba ukuba ubhekane kalula nokoma ngenkathi eshisayo.
6. Ukusetshenziswa njalo kwale yummy kuzonikeza umzimba nge-calcium, enomphumela omuhle emandleni nasempilweni yamazinyo, izinzipho, izinwele, futhi ithuthukise ukubukeka nempilo yonke.

Ububi bokudla obisini olubilisiwe

Phakathi kokubi okubonakalayo kwale ndlela yokwehlisa isisindo, kufanele uqaphele kuphela ukuthi ngosizo lobisi olubilisiwe alukwazi ukulahla inani elikhulu lamakhilogremu, ngoba akunconywa ukuthi uphile ngemithetho yalo isikhathi esingaphezu kwesonto.

Ukudla kabusha ekudleni ubisi olubilisiwe

Akukhuthazwa ukuphinda izinketho ezahlukahlukene zobisi olubilisiwe olungaphezulu kwesisodwa ngenyanga. Okuhlukile usuku lokuzila. Ingabanjwa masonto onke.