Okuqukethwe
Izinzuzo zokuphuza ukudla
Umgomo oyinhloko wokudla ukunciphisa umthwalo esiswini futhi uhlanze umzimba we-toxin kanye ne-toxin. Ngesikhathi sokudla, umuntu kufanele enqabe noma yikuphi ukudla okuqinile okudingeka ukuhlafunwa - okungukuthi, konke ukudla kunokuvumelana okuketshezi.
Ngendlela ye-liquid, ukudla kulula ukugaya, futhi ubukhulu besisu buyancipha, okungakuvumeli ukuthi "udle kakhulu" ngenani elijwayelekile lokudla ngokushesha ngemva kokudla.
Ngokudla okuphuza, ukuncipha kwesisindo kuyashesha, futhi ukususa umthwalo esiswini kunikeza kalula. Inani elikhulu loketshezi libuyisela ibhalansi yamanzi emzimbeni.
Ububi bokuphuza ukudla
Ukudla okuphuza kungenye yezinto ezinzima kakhulu, njengoba akudingekile kuphela ukunciphisa okuqukethwe kwekhalori kokudla, kodwa futhi nokuhamba "ngokuphambene nemvelo". Ngenxa yokungabikho kwenqubo evamile yokuhlafuna, indlala izokwanda, njengoba kungekho nomuzwa ojwayelekile wokuthi ukudla kudliwe. Amathuba "okwephula" futhi aphule imithetho yokudla ayanda.
Izinsuku zokuqala kungenzeka ubuthakathaka, ukucasuka kanye nomuzwa onamandla wendlala. Ngakho-ke, ngesikhathi sokuphuza ukudla, ukuvivinya umzimba kuvame ukuncishiswa, njengoba ukuzizwa ubuthakathaka ngesikhathi sokuzivocavoca kungaholela ekuqulekeni.
Naphezu kokuthi ukudla okuwuketshezi kunciphisa umthwalo esiswini, umphumela wawo ungase ube mubi ngenxa yemvelo engavamile yokudla okunjalo. Izihlalo ezingavamile, izinqubo zokuvutshelwa, ama-spasms esiswini namathumbu angenzeka. Kukhona nomthwalo owengeziwe ezinso, okumele zikhiphe amanzi amaningi kunokuvamile.
Imenyu yezinsuku eziyi-7 yokudla okuphuza
Konke ukudla okuqinile akufakiwe, kanye nokudla okunamafutha, okunoshukela, nokunopelepele. Ungakwazi itiye, ikhofi ngaphandle koshukela, amajusi amasha, ama-broth, ubisi olunamafutha aphansi kanye nemikhiqizo yobisi olubilile. Kufakwa amasobho - amazambane agayiwe, okusanhlamvu okuwuketshezi, ijeli. Ukudla ngosuku akufanele kudlule amakholori ayizinkulungwane ezingu-2.
Usuku lokuqala luyizikhathi ezinzima kakhulu, ezinzima kakhulu zendlala ziqedwa ngamanzi amaningi okuphuza. Kuwo wonke ukudla udinga ukuphuza okungenani amalitha ayi-1,5 ngosuku. Iphalishi lingenziwa ngobisi, kodwa lingenawo amafutha kuphela. Ngokulamba okunamandla, uma kungakhululwa ingilazi yamanzi, ungaphuza imikhiqizo yobisi oluvutshiwe noma amajusi wezithelo.
Usuku 1
Ukudla kwasekuseni: ingilazi yobisi oluncibilikisiwe, ijeli yeberry enoshukela omncane
Dinner: isobho sekhilimu enenkukhu nemifino, ingilazi yejusi yepentshisi
Dinner: ingilazi ye-yogurt engenalutho
Usuku 2
Ukudla kwasekuseni: i-liquid millet porridge, 200 ml, ikhofi
Dinner: umhluzi wenkukhu 250 ml, ingilazi yejusi
Dinner: ingilazi ye-ryazhenka engenawo amafutha
Usuku 3
Ukudla kwasekuseni: 200 ml ijeli ye-cranberry enoshukela omncane, itiye
Usuku lokudla: isobho se-puree yemifino, i-compote yezithelo ezomisiwe ngaphandle koshukela
Dinner: uketshezi irayisi iphalishi nobisi
Usuku 4
Ukudla kwasekuseni: i-liquid buckwheat porridge kusuka ku-pureed flakes 200 ml, ikhofi
Usuku lokudla: isobho se-puree nezinhlanzi ezimhlophe nemifino, ingilazi yejusi yetamatisi
Dinner: I-kefir engenawo amafutha - 200 ml
Usuku 5
Ukudla kwasekuseni: i-oatmeal ewuketshezi, itiye
Usuku lokudla: umhluzi wenkomo 250 ml, ingilazi yejusi yetamatisi
Dinner: I-yogurt engu-200 ml
Usuku 6
Ukudla kwasekuseni: ingilazi yobisi oluncibilikisiwe, ijeli yeberry enoshukela omncane
Usuku lokudla: isobho likakhilimu lezinhlanzi ezimhlophe, ubhontshisi oluhlaza, utamatisi namazambane
Dinner: 200 ml we-ryazhenka enamafutha aphansi
Usuku 7
Ukudla kwasekuseni: 200 ml iyogathi engenalutho engenawo amafutha, ikhofi
Usuku lokudla: isobho se-broccoli ne-cauliflower
Dinner: 200 ml ijeli ye-cranberry enoshukela omncane
Phuma ekudleni okuphuzayo
Ngemuva kwesonto lokudla okungavamile okunjalo, akufanele uqale ngokuzumayo ukudla ukudla okuqinile - lokhu kugcwele izinkinga zokugaya ukudla.
Ukuphuma ekudleni kuthatha cishe amasonto amabili. Ngalesi sikhathi, ukudla okukhanya okuqinile kancane kancane kuthathela indawo ukudla kwasekuseni okuwuketshezi nokudla kwasemini, futhi ukudla kwakusihlwa kuhlala kunjalo izinsuku eziyisikhombisa, bese kuthathelwa indawo imenyu evamile. Ufulawa, okunamafutha nezinongo kusanqatshelwe, futhi ngezikhathi ezithile kuphela kuqala ukungezwa ngemva kwamasonto amabili.
Imiphumela
Njengomphumela wokudla, umthamo wesisu uyancipha, okusiza ukugwema ukudla ngokweqile esikhathini esizayo, ngoba inani elikhulu lokudla lizobangela ukungakhululeki. Ukonga ukudla okunomsoco kanye nenani elikhulu lamanzi kusiza ukususa ubuthi nobuthi. Ngesonto kungenzeka ulahlekelwe kufika ku-7 kg wesisindo esiningi.
Nokho, kungase kube nemiphumela engemihle - ubuthakathaka, isiyezi, ubuhlungu besisu, izinkinga zokugaya ukudla, ukuvuvukala kanye nesifo sezinso, njengoba bengakwazi ukubhekana nomthamo onjalo woketshezi.
Ukubuyekezwa kwe-Dietitian
- Ukudla okuphuza kungenye yezinto ezidlulele kakhulu, ngoba ukushintsha ukuvumelana kwakho konke ukudla kube uketshezi kuwukucindezeleka okwengeziwe komzimba. Ngesikhathi sokudla, udinga ukuqapha isimo sakho futhi uma kwenzeka izifo: ukukhathala okukhulu, isiyezi, ubuhlungu besisu noma ukugayeka kokudla, yeka ukudla. Kufanelekile ukushiya ngokucophelela ukudla ukuze ungabangeli izinkinga ngesisu, - uthi U-Dilara Akhmetova, isazi sokudla okunomsoco, umqeqeshi wokudla okunomsoco.