Ukudla on umlimi unquma, izinsuku ezine, -4 kg

Ukwehlisa isisindo kuze kufike ku-3 kg ​​ezinsukwini eziyi-4.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-700 Kcal.

Ama-prunes ama-plums omiswe ngendlela ekhethekile ekhulisa ukugcinwa kwezinto ezinenzuzo eziqukethwe isithelo. Ukuze kulungiselelwe ama-prune asezingeni eliphakeme, kukhethwa ama-plums avuthiwe futhi amnandi kakhulu ezinhlobonhlobo zaseHungary neRenclode. Ukunambitheka okuhle kanye nezinzuzo ezibanzi zezempilo zemihlumela kwenziwe lo mkhiqizo uthandwa kakhulu. Ngendlela, cishe wonke umuntu angadla umlimi. Kunconywa ngisho nezingane ezivela ezinyangeni eziyisithupha njengesengezo sokudla okunempilo.

Uma udweba imenyu ngendlela efanele, ngosizo lwama-prunes awunakukwazi nje ukuhambisa ama-buds akho wokunambitha futhi uhambise izinto eziwusizo emzimbeni, kepha futhi unciphise isisindo. Ezinsukwini ezi-3, 4 noma 7 nje (lokhu kungukuqhubeka okungakanani kwezinguqulo ezidliwayo zeprendune), ungavalelisa ku-2-4 kg okukuhlukanisa nomuntu ofanele.

Izidingo zokudla kuma-prunes

Okokuqala, siyaqaphela ukuthi noma ngabe iyiphi indlela okhetha ngayo ukunciphisa isisindo kuma-prunes, ukuze ufeze umphumela, kubalulekile ukuthi ungadli ngemuva kwamahora ayi-19, udle amalitha amabili wamanzi amsulwa nsuku zonke, uphuze itiye nekhofi kuphela ngaphandle koshukela, kanye nokuzivocavoca umzimba.

Futhi ngemuva kokuyeka ukudla okudliwayo, qiniseka ukuthi udla ngokulinganisela futhi ulinganisele ekudleni. Ngaphandle kwalokho, amathuba okuthi amakhilogremu alahlekile azobuya (futhi mhlawumbe nesengezo) aphezulu kakhulu.

Okufushane futhi okuqinile kunakho konke Ukudla okuthena izinsuku ezintathu… Kuyo, udinga ukuthi uzilungiselele ukuthi yonke inkambo yokudla ingadliwa kuphela yilezi zithelo ezomisiwe kanye ne-kefir (engenamafutha noma u-1% wamafutha). Ngakho-ke, sidla u-100 g wamaprosesi ngosuku, futhi siphuza umkhiqizo wobisi ocacisiwe kuze kufike kumalitha ayi-1,2. Hlukanisa lonke inani lokudla libe yizidlo eziyi-6-7 bese udla ngezingxenye ezilinganayo. Ngesikhathi sokudla, ungaphuza ama-sips ambalwa we-kefir bese udla ama-prunes amaningana, noma, uma ufuna, yenza i-cocktail kulezi zithako. Zama ukudla kancane ukuze uzizwe usuthi. Ukwehla kwesisindo kwenzeka ikakhulukazi ngokunciphisa ama-calories. Uma udla ngale ndlela, lesi sibalo ngeke seqe amayunithi we-1000 wamandla ngosuku, futhi-ke, isisindo sizoqala ukwehla. Kepha akusifanele ukulahlekelwa isisindo isikhathi eside kunesikhathi esinconyiwe, ngaphandle kwalokho imetabolism ingancipha futhi kuphakame izinkinga zempilo.

Ukudla okuhlukahlukene kakhulu kuyindlela yokukhetha Ukudla kwe-prune kwezinsuku ezine… Lapha, lesi sithelo esomile kuvamise ukukuqedela ukudla. Futhi imenyu iqukethe ikakhulukazi ukudla okunempilo nokunamafutha amancane: amaqanda enkukhu abilisiwe, amasobho kanye ne-borscht ngaphandle kokuthosa, imifino engeyona isitashi, inyama engenamzimba, i-ham enamafutha amancane, ushizi, okusanhlamvu okuphelele noma isinkwa se-rye. Kunconywa ukuthi udle kathathu ngosuku futhi-ke, ungadli ngokweqile.

Ukugijima okude kakhulu, kepha ngasikhathi sinye okuthembekile kakhulu - Ukudla okuthenwa masonto onke… Umgomo wayo wesenzo ukuthi ukudla kwansuku zonke akudluli ama-calories angu-1200. Ngaphezu kwama-prunes, ungafaka imikhiqizo yobisi kanye nobisi olunamafutha aphansi, okusanhlamvu okuphelele, inhlanzi enamafutha, izilwane zasolwandle, inyama enomzimba, imifino, izithelo, amajikijolo kumenyu. Izinhlobonhlobo zokudla kanye nekhono lokukuqamba ngokubona kwakho kwenza lokhu kuhluka kokuncipha kwesisindo kuma-prunes kube intofontofo kakhulu, ngokomzimba nangokwengqondo. Ungalahlekelwa kuze kufike ku-3-4 kilograms yesisindo eseqile ngesonto, njengezinguqulo ezedlule. Ngakho-ke, uma kunesikhathi, kungcono, yebo, ukukhetha le ndlela yokuguqula isibalo. Phakathi kwezinye izinto, kuzoba nempilo enhle.

Izokhulisa amathuba okugcina umphumela otholakele futhi ikuvumele ukuthi unciphise kahle isisindo. usuku lokuzila kuma-prunes… Njengoba izibuyekezo zabantu abazibonele ngokwabo zisho, ngosuku olulodwa nje ungalahlekelwa kuze kufike ku-1,5-2 kg. Udinga ukudla izingcezu ezingama-20 zezithelo ezomisiwe ngosuku. Kunconywa ukwethula ukwethula okunjalo isikhathi esingaphezu kwesisodwa ngesonto. Yidla umlimi ongu-2-2,5 njalo emahoreni angu-3-4, okufanele afuthiswe ngamanzi ngaphambi kwesikhathi. Ungaphuza amanzi netiye namanje ngalolu suku.

Lapho ukhetha ama-prunes, naka ukubukeka kwawo. Umbala wekhwalithi ye-prune omnyama nokukhanya okuncane. I-tint ensundu yezithelo ezomisiwe ikhombisa ukuthi ngaphambili bezishiswe ngamanzi abilayo futhi ekwelapheni okunjalo zalahlekelwa yizinto ezizuzisayo kanye nokwakheka kwamavithamini namaminerali acebile. Umbala ompunga omnyama - ubufakazi bokucubungula ama-prunes nge-glycerin ukuze kuthuthukiswe isethulo. Kungcono ungathengi imikhiqizo enjalo. Ukunambitheka okulungile kwesithelo esomisiwe kufanele kube mnandi nge-acidity encane kakhulu. Ukubaba, ngisho nokuzwakala kancane, kuwumphumela wokomisa ngendlela engafanele.

Imenyu yokudla

Isibonelo sokudla kokudla kwezinsuku ezine zePrune

Usuku 1

Ukudla kwasekuseni: iqanda elibilisiwe; isithelo segilebhisi; ikhofi elimnyama noma itiye; izihlahla ezimbalwa

Isidlo sasemini: isitsha seborscht ngaphandle kokungeza amazambane; ucezu lwe-rye noma isinkwa sokudla okusanhlamvu; 7-prunes nama-walnuts ama-8; itiye.

Dinner: iqanda, elibilisiwe noma eliphekwe epanini ngaphandle kwamafutha; ucezu lwenhlanzi ebilisiwe; Izipuni ezine netiye.

Usuku 2

Ukudla kwasekuseni: ushizi onzima (cishe u-30 g); Izihlahla ezimbili; ikhofi noma itiye.

Isidlo sasemini: ingxenye yesobho seklabishi yemifino; ucezu lwesinkwa; 100 g wenkomo ebilisiwe noma ebhakwe; Izinhlamvu zama-alimondi ama-2-3; itiye.

Isidlo sakusihlwa: isaladi yemifino emisha engeyona isitashi 3-4 umlimi; itiye.

Usuku 3

Ukudla kwasekuseni: ucezu lwesinkwa sezinhlamvu ezinezingcezu ze-ham noma inyama noshizi ongenawo usawoti ongu-3; ikhofi noma itiye.

Isidlo sasemini: isobho lemifino ngaphandle kokuthosa; ucezu lwesinkwa se-rye; utamatisi omusha; amazambane amancane abilisiwe; Izihlahla ezingu-2-3; itiye.

Isidlo sakusihlwa: ingilazi yobisi olunamafutha amancane noma i-kefir; ucezu lwesinkwa se-rye; 5 umlimi kanye netiye.

Usuku 4

Ukudla kwasekuseni: Ama-Hercules flakes (angaphekwa obisini olunamafutha amancane); Izihlahla ze-4; ikhofi noma itiye.

Isidlo sasemini: ipuleti elincane le-borscht ngaphandle kwamazambane; ucezu lwesinkwa se-rye; utamatisi nekhukhamba isaladi; Izihlahla ezimbili; itiye.

Isidlo sakusihlwa: isemishi elenziwe ngocezu oluncane lwesinkwa sikarayi, inyama epholile noma inyama eshisiwe noshizi; kufika ku-40 g wezithelo zomvini kanye nama-prunes angama-5-6; itiye.

Isibonelo sokudla se-XNUMX Day Prune Diet

Ukudla kwasekuseni: 100 g wephalishi le-buckwheat (isisindo esenziwe ngomumo) ngokufakwa kweprune elilodwa; inkomishi yetiye eliluhlaza.

Ukudla kwasekuseni kwesibili: ingilazi ye-kefir ne-1-2 prunes.

Isidlo sasemini: ingxenye yesobho elonda; utamatisi omusha; ucezu lwenyama ebilisiwe noma inhlanzi enesisindo esingaba ngu-100 g; ingilazi ye-prune compote (ungasebenzisa ezinye izithelo nezithelo ezomisiwe).

Isnack: ingilazi ye-yogurt engenalutho noma i-kefir; isihlahla esisodwa.

Isidlo sakusihlwa: isaladi le-apula nepheya kanye nengilazi ye-kefir noma i-100 g yenkukhu ebilisiwe (ngaphandle kwesikhumba) kanye ne-cocktail ye-yogurt kanye ne-prunes.

Izimo

  1. Ukudla kwe-prune kunoma yikuphi okukhethwa kukho akukhuthazwa lapho kukhona izifo ezingamahlalakhona ngesikhathi sokuqina, ngemuva kwesifo noma ukuhlinzwa.
  2. Kubantu abanamatshe ezinso, ukudla umlimi unquma ukubhebhethekisa lesi sifo.
  3. Ukungezwani komzimba nomlimi akuvamile, kepha uma ungomunye wabo, le ndlela yokwehlisa isisindo nakanjani ayizukusebenzela.
  4. Isifo sikashukela kufanele futhi sikuqaphele ukudla lezi zithelo ezomisiwe ngenxa yokwanda koshukela kuzo (i-glucose, i-fructose kanye ne-sucrose kuma-prunes iqukethe i-17%).
  5. Omama abancelisayo kufanele bazi ukuthi ukudla ama-plums omisiwe kungadala amajaqamba kanye ne-colic enganeni esencelisayo.
  6. Futhi kwabesifazane abakhulelwe, ukufakwa kwama-prune ekudleni (kepha hhayi ngaphezu kwama-2 ama-PC ngosuku) kukhonjiswa ukwenza kube lula umgudu wokugaya nokuqinisa amasosha omzimba.
  7. Ngokuvamile, umlimi unomphumela olimazayo emzimbeni womuntu. Amakhemikhali kuphela asetshenziselwa ukucubungula izithelo ezomisiwe ngabakhiqizi abangathembekile angaba yingozi. Ngakho-ke, qiniseka ukuthi ugeza umlimi ngamanzi afudumele ngaphambi kokusebenzisa.

Izinzuzo zokudla oku-prune

  1. Ngaphezu kweqiniso lokuthi ngesikhathi esifushane ungalungisa ngokuphawulekayo ukwakheka komzimba, umzimba ungaphiliswa ngokudla umkhiqizo onjalo owusizo.
  2. Ngenxa yokuqukethwe okuphezulu kwezinto zokulandela umkhondo kumarimu (i-phosphorus, i-potassium, i-sodium, i-magnesium, i-iron, i-calcium), ukusetshenziswa kwayo kunomphumela omuhle ekusebenzeni kohlelo lwezinhliziyo, isimo samathambo nezicubu zomzimba, nokusebenza umgudu womchamo.
  3. Izinto zepectin ezikulesi sithelo esomile zibopha ubuthi nobuthi futhi zibasize zishiye umzimba wethu. Amavithamini B1, B2, PP, C, provitamin A asiza ukukhulisa ukumelana komzimba nezifo, ukuthuthukisa ukubukeka nesimo sesikhumba, izinzipho, izinwele. I-fiber yokudla (okuyi-100 g yamaprimamu aqukethe i-7 g) iqinisekisa ukusebenza kahle kwamathumbu, ithuthukise i-peristalsis yayo. Ngenxa yalokhu, izithelo ezomisiwe zivame ukunconywa njenge-laxative yemvelo emnene. Futhi, umlimi usiza ukujwayela umfutho wegazi, usize ukulawula amazinga kashukela egazini, futhi, ube nomthelela omuhle enhlalakahleni nasemsebenzini womzimba. Ngenxa yokuqukethwe kwensimbi ephezulu, kunconywa ukuthenwa kwe-anemia nokuntuleka kwamavithamini. Izinto ze-fibre ne-pectin zisiza ngezifo zesisu.
  4. Ushukela wezithelo otholakala kum-prunes wakha isenzo esiyinkimbinkimbi enkampanini yale micu yokudla eshiwo ngenhla. Inikeza ukwaneliseka okuhlala isikhathi eside, okwenza ukwehla kwesisindo kube lula kakhulu.
  5. Izici ezilwa namagciwane zemihlumela ye-prunes azikho ngaphansi kwemithi. Ukudla umlimi omncane ngosuku kunganciphisa kakhulu inani lamagciwane amabi emlonyeni wakho, angasiza ekuvimbeleni izifo nephunga. Ngokusho kodokotela bamazinyo, ama-caries ajwayelekile kakhulu kubantu abahlala bedla umlimi. Izingxenye zezithelo ezomisiwe, njengokungathi zimboza amazinyo, azivumeli amagciwane ukuthi abhubhise koqweqwe lwawo.
  6. Ipulumu eyodwa nje eyomile iqukethe ama-antioxidants amaningi njengedlanzana lama-blueberries (iqhawe kule nkomba). Futhi ama-phytonutrients, izingxenye zemvelo zemihlumela yomnqumo, avimbela umdlavuza webele.
  7. Ama-prunes, njengezinye izithelo ezomisiwe, ayazivimbeli izifiso zikashukela. Ngakho-ke, uma ungeke ulahle amaswidi anama-khalori aphezulu, funa usizo kwizithelo ezomisiwe. Ngokuhamba kwesikhathi, isandla sizofinyelela ekudleni okuvinjelwe kancane kancane, futhi isibalo sizokumangaza ngokuvumelana kwaso.

Okubi kokudla kwe-prune

  • Ukudla inqwaba yama-prune kungaholela emiphumeleni engathandeki. Emzimbeni wabanye abantu, umlimi unomphumela osebenzayo we-laxative. Ngakho-ke, uma uthatha isinqumo sokwehlisa kudreyini eyomile, kungcono ukhethe usuku lwalokhu lapho uzobe usekhaya.
  • Ukushaya ngokweqile kungenzeka.
  • Abantu abanesifo sikashukela bangaba noshukela ophakeme wegazi.
  • Ngokuqunjelwa, akufanele futhi usebenzise kabi lezi zithelo ezomisiwe, uma ungafuni umphumela oqondile ngqo.

Ukudla kabusha kuma-prune

Ukuphinda noma yikuphi okukhethwa kukho kokudla kuma-prunes, kungabalwa usuku lokuzila ukudla, kunconywa hhayi kube kanye ngenyanga.

shiya impendulo