Ukuphuza ukudla, izinsuku ezingama-30, -18 kg

Ukwehlisa isisindo kuze kufike ku-18 kg ​​ezinsukwini eziyi-30.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-450 Kcal.

Ukudla okuphuzwayo kuyindlela yezinsuku ezingamashumi amathathu, lapho ungalahlekelwa khona isisindo esikahle. Uma ungadingi ukulungisa isibalo ngokuphawulekayo, ngakho-ke akudingeki ukuthi uhlale isikhathi eside kulokhu kudla. Kwesinye isikhathi kwanele isonto noma izinsuku eziyishumi. Ngokuya ngemigomo yakho, nempilo enhle. Ngemuva kwakho konke, indlela yokudla iqinile futhi ifaka ukuphuza kuphela. Ukudla okuqinile kuzodingeka kushiywe ngokuphelele. Njengomthetho, ngesikhathi sokulandela imithetho yale nqubo, umuntu ulahla okungenani ama-10-15 kilograms wesisindo eseqile.

Izidingo zokudla okuphuzwayo

Ngakho-ke, ngenkathi ulahlekelwa isisindo ekudleni okuphuza, udinga ukuphuza kuphela. Kuvunyelwe ukusebenzisa ubisi olunamafutha aphansi kanye nemikhiqizo yobisi omuncu, ama-broths aphansi, ama-compotes, i-jelly, ama-juice, itiye. Yiqiniso, amanzi ahlanzekile angenalutho kufanele abe khona ekudleni kwakho. Noma yiziphi iziphuzo ezinoshukela notshwala azivumelekile ekudleni okuphuzayo.

Ake sicabangele isitsha ngasinye sokuphuza ngokuningiliziwe.

Water Ingabe isithako esibaluleke kakhulu ekudleni kwakho. Phuza okungenani amalitha ayi-1,5 wamanzi ahlanzekile, namanje amanzi nsuku zonke. Kubantu abanesifiso esinamandla kakhulu, kukhona ngisho nokudla okwenziwe ngamanzi kuphela lapho kuvunyelwe khona ukuphuza kuphela amanzi, nezinye iziphuzo ezinqatshelwe. Kepha, noma ngabe yikuphi ukuvezwa onakho, ungaqhubeki nombuso onjalo izinsuku ezingaphezu kwezintathu. Lokhu kugcwele ubungozi bezinkinga zempilo. Ukuhlala ekudleni kwezinsuku ezingama-30, ungakhohlwa ukuqala usuku ngalunye ngokukhulisa umzimba wakho ngokuthumela ingilazi yamanzi aphilile esiswini sakho.

Brees ungadla inyama yenkomo, inkukhu nenhlanzi. Kumele zibe namafutha amancane futhi zenziwe ekhaya kuphela (angabi nasobho esinezikhwama, ama-bouillon cubes neminye imikhiqizo efanayo). Uma ubilisa, kuvunyelwe ukwengeza izinongo ezingenawo amakhalori, amakhambi (i-parsley kuqala), ungafaka usawoti omncane, futhi ubeke ngezingcezu zezaqathi nesilimo esidliwayo esinamagatsha anamanzi ukuze uhlukanise ukunambitheka. Kodwa asizidli izithako eziqinile. Hlunga umhluzi ngaphambi kokusetshenziswa ukuze kusele uketshezi kuphela. Uma kungenjalo, sekuvele kubhekwa njengokwephulwa kwemithetho yezokudla. Kubalulekile ukuqaphela ukuthi ama-broth kufanele abe yinyama kuphela, akuvunyelwe ukuwapheka emathanjeni.

Imikhiqizo yobisi kanye nobisi olumuncu ngesimo samanzi. Siphuza i-kefir nobisi olubilisiwe olubhakiwe olunamafutha afika ku-2%. Kuyinto efiselekayo ukuthi umkhawulo wokuqukethwe kwamafutha obisi ungabi ngaphezu kuka-1,5%. Sizilungiselela iyogathi enamafutha aphansi ngokwethu ekhaya, izinhlobo zezithelo zesitolo zale mikhiqizo azifanelekile neze.

Amaju… Kulezi, i-apula, izithelo zomvini nezinye izithelo ezisawolintshi yizona eziseqhulwini kulokhu kudla. Kepha kubaluleke kakhulu ukuthi ekubunjweni kwejusi (ikakhulukazi uma ushukela ungekho) kufanele ube nesiqiniseko esingu-100%. Vele, kungcono ukuphuza amajusi asanda kufakwa wokuzilungiselela kwakho. Ungasebenzisa, ngokwesisekelo, noma imaphi ama-juice, kokubili izithelo nemifino.

Ama-compotes nejeli uzipheke ngezithelo ezintsha, izithelo ezomisiwe, amajikijolo. Ukwethulwa kwe-oatmeal jelly ekudleni nakho kwamukelekile.

Qaphela ukuthi izinqubo zokuhlanza emzimbeni ngokudla okuphuzwayo ziyaqhubeka ngokulandelayo.

Izinsuku eziyishumi zokuqala, amathumbu nezinye izitho ezihlanjululwa ziyahlanzwa. Ngalesi sikhathi, amathuba okuqoshwa kolimi aphezulu. Le yibhonasi engathandeki yenqubo yokuhlanza, ejwayelekile. Mane uyisuse ngenkathi uxubha amazinyo akho ngebhulashi noma nge-spoon.

Kusukela ngosuku lwesi-10 kuya kosuku lwama-20, izinhlaka ezibizwa ngokujiyile (ikakhulukazi, isibindi nezinso) nazo ziyabandakanyeka ezinhlelweni zokuhlanza. Ngalesi sikhathi, ukuvela okungakhululekile kungavela ezindaweni zabo.

Futhi ekugcineni kokudla - kusuka osukwini lwama-20 kuye entanjeni - ukuhlanzwa kwenzeka vele ezingeni lamaselula omzimba. Manje akufanele kube khona ukuzwa okungathandeki nhlobo. Ukujabula nokukhanya kuphela.

Kunconywa ukuthi udle izikhathi ezi-5 ngosuku, uyeke noma yikuphi ukudla amahora ama-2-3 ngaphambi kokulala. Uma ekuqaleni ulambile kakhulu, zivumele ukuthi uphuze ama-kefir anamafutha amancane ngaphambi kokulala. Kepha zama ukusuka kancane kulo mkhuba wokudla futhi unamathele ngokuqinile emithethweni yokudla.

Lapho ukudla kokudla kufinyelela esiphethweni, kubaluleke kakhulu ukuphuma kukho ngokulungile. Ngaphandle kwalokho, umzimba, ongajwayele ukudla okuqinile, umane uvukele. Okokuqala, ungangeza iphalishi elincane kuphela (mhlawumbe i-oatmeal) ekudleni kwakho, bese ukulidla ibhulakufesi. Akunconywa ukufaka ezinye izinguquko ekudleni ngesonto lokuqala ngemuva kosuku. Kusukela ngeviki lesibili kuqhubeke, dlulisa iphalishi eselikhulume ngalo ngenhla (akudingekile ukuthi uhlale udla i-oatmeal) kuphela isikhathi sesidlo sasemini, futhi ngesidlo sasekuseni, zivumele amaqanda enkukhu abilisiwe ama-1-2 noma isemishi ngocezu oluncane lweshizi. Shiya isikhathi sokudla kwakusihlwa okwamanje. Esontweni lesithathu ngemuva kwenkambo yokwehlisa isisindo samanzi, yethula izinguquko ezintsha. Manje yenza uketshezi lwasekuseni, kwasemini - iphalishi, futhi ngesidlo sakusihlwa ungadla imifino noma izithelo ezintsha, kodwa ngaphandle kwamafutha. Esontweni lesine, izinguquko eziphawuleka kakhulu ziyaqala. Ngesidlo sasemini, ungakwazi ukuthenga inyama enamafutha amancane noma isidlo senhlanzi. Ukudla kwasekuseni nokuhlwa kuyafana nokwangesonto eledlule.

Kusukela esontweni lesihlanu nangesikhathi eside (mhlawumbe kuze kube phakade), usuku olulodwa ngesonto, kufanele uvumele kuphela ukudla oketshezi, wenze uhlobo oluthile lokwehlisa. Lokhu kuzosiza hhayi kuphela ukuvikela umzimba ekutholeni isisindo esiningi, kepha futhi kujwayele ukusebenza komgudu wamathumbu, ukuvumela ukuthi iphumule kwesinye isikhathi. Ngezinye izinsuku, vele ungadluli ukudla okujwayelekile kwekhalori futhi unganciki ekudleni okunamafutha namaswidi. Vumela ukuthi wehluke, kepha hhayi nsuku zonke.

Ukuphuza imenyu yokudla

Ukudla okucishe kufane, uma unquma ukunciphisa isisindo ekudleni okuphuzwayo, kungaba kanjena.

Uma isifiso sokudla sifika phakathi kokudla, ungasiza umzimba ngenkomishi yetiye ngobisi noma ulamula. Ungakhipha nekhofi, kepha ngamanani amancane.

Ukuphuza ukuphikisana kokudla

• Abantu abanempilo enhle kuphela abanganamathela ekudleni okuphuzwayo, bese kuthi ngemuva kokubonisana nodokotela.
• Iziguli ezinezinkinga zesisu noma amathumbu, kanye nezinye izitho nezinhlelo zomzimba, azikwazi ukulandela lo mbuso ngqo.
• Impela, abesifazane abakhulelwe nabancelisayo akufanele babe ekudleni okuphuzwayo.
• Futhi, ukuthambekela komzimba ekuvuvukeni kungukuphikisana okuphawulekayo. Lokhu kudla kungenza inkinga yakho ithambeke nakakhulu.

Izinzuzo zokudla okuphuzwayo

1. Ukudla okuphuzwayo kuyasebenza. Ukwehla kwesisindo kuyajabulisa ezinsukwini zokuqala zokuphila kuhlobo lwemithi yokuphuza.
2. Ngasikhathi sinye, hhayi kuphela isisindo eseqile esilahlekile, umzimba uphinde uhlanzwe ngobuthi obuyingozi, ubuthi nezinye izinto.
3. Kumele futhi uqaphele ukuthi umthwalo kumgudu wokugaya umzimba uyancipha. Futhi thina, maye, sivame ukulilayisha ngokweqile, sisebenzisa inqwaba yokudla okunamafutha okuqinile, ukudla okubhemayo, izivimbelakuvunda ngazo zonke izinhlobo zezithasiselo ezisolisayo, ukumunca amaswidi, utshwala, njll. Ukudla oketshezi nokunamafutha amancane kusiza isisu ukugaya ukudla kulula kakhulu, ukuze umgudu wethu wokugaya umane uphumule phakathi nalokhu kudla.
4. Futhi, ivolumu yesisu yehliswe kakhulu. Ngakho-ke ngokuzayo uzokwaneliseka ngenani elincane kakhulu lokudla. Kepha into esemqoka ukungaphinde uyelule. Lokhu kulula kakhulu ukukwenza uma uqala ukudla ngokweqile. Zama ukuzibamba, ngoba ubeka umzamo omkhulu ekufezeni umphumela.
5. Uma ekuqaleni ekudleni abanye abantu bebona ukuthi babhekene nobuthakathaka, khona-ke kungekudala, wena, kunalokho, kufanele uzizwe ubukhazikhazi obumnandi namandla. Iqiniso ngukuthi umzimba uqala ukukhipha amandla owawukade uwasebenzisela ukucubungula ukudla okuqinile. Manje lo msebenzi uthunyelwa, futhi uzizwa ukhuphuka amandla futhi usesimweni esihle. Isikhathi esiphezulu ngemuva kwalokhu okufanele kwenzeke yizinsuku eziyi-10 ngemuva kokuqala kokudla.

Okubi kokudla okuphuzwayo

• Ekuqaleni, kungenzeka ubuthakathaka. Ukukhathala ngokweqile nokunganaki kuvame ukufika, okungeke kunqotshwe konke ukunciphisa umzimba.
• Indlela engalungile yokuphuma ekudleni iyingozi. Uma ungethuli imikhiqizo eqinile ekudleni ngokushelela nangokucophelela, ugcwele ukucindezeleka ngokweqile emgudwini wamathumbu, lapho engasetshenziswa khona. Ngenxa yalokho, kungase kuphakame izinkinga zempilo. Uma, ngemva kwe-marathon yokudla, awukwazi ukulawula ukudla kwakho futhi ungalawuli umsoco wakho, ukulahlekelwa isisindo esiningi kungase kungqongqoze emnyango wakho futhi.
• Abaningi bayesaba futhi badideke isikhathi sokudla okuphuzwayo. Akuwona wonke umuntu okwaziyo ukuzikhawulela ekudleni inyanga yonke. Kubalulekile futhi ukuqaphela ukuthi inkimbinkimbi evame ukuvela esimweni sengqondo. Kuyaziwa ukuthi ngokuvamile ufuna ukuhlafuna ukucindezeleka, kodwa lapha akunakwenzeka ukukwenza. Phela, yonke ukudla imelelwa kuphela imikhiqizo liquid.
• Akunakwenzeka ukuthi uqaphele ukuhoxiswa isikhathi eside ekudleni, okuhlala inyanga yonke, kanye nenkambo yokunciphisa isisindo uqobo. Ngakho-ke abantu abanesimo sengqondo esibucayi kuphela okufanele bakhethe ukudla okunjalo. Kuzofanele usebenze kanzima futhi unikele isikhathi esiningi hhayi ukunciphisa umzimba kuphela, kodwa futhi nokukugcina.

Ukwenza kabusha ukudla okuphuzwayo

Njengoba ukudla okuphuzwayo izinsuku ezingama-30 kunzima kakhulu futhi kuhlala isikhathi eside, noma ngabe ukunikezwe kalula kangakanani okokuqala, futhi noma ngabe kuletha imiphumela emihle kangakanani, akunconywa ukuthi ungakuphindisi ezinyangeni ezi-2 kamuva. Inketho yezinsuku eziyi-10 ingaphindwa ngemuva kwenyanga, futhi ukudla kwezinsuku ezimbili kokuphuza kungaphindwa ngemuva kwamasonto e-2.