Ukudla kwesiDashi, izinsuku ezingu-7, -5 kg

Ukwehlisa isisindo kuze kufike ku-5 kg ​​ezinsukwini eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-930 Kcal.

Ukudla okuchazwe ngezansi akuhambisani nalokho okuvame ukushiwo yileli gama. Asikho isidingo sokufaka empilweni izincomo eziningi zokudla, lapho labo abafuna ukunciphisa isisindo esiningi beqhaqhazela nje, namaphupho abo okunciphisa isisindo ahlala enjalo.

Ngokwenqubo yaseDashi, izakhamizi eziningi zaseNetherlands ezinamathela kuzo ekwakheni umzimba, udinga nje ukubeka izinto ngokufanele ekudleni ngokujwayelekile. Kuyadingeka ukuthi ukhiphe ngokusobala ukudla okungenampilo, uyeke ukudla okulula (uma, empeleni, bengalambi) futhi wenze izingxenye zilinganiselwe. Abathuthukisi bayo bayeluleka ukuthi balandele lokhu kudla izinsuku eziyi-7. Imvamisa, kuleli sonto kudla u-2-5 kg ​​we-fat ballast engadingekile.

Izidingo zokudla zaseDashi

Izimiso eziyisisekelo zokudla kwaseDashi zifaka okulandelayo.

Isidlo sokuqala kufanele sibe ne-carbohydrate enempilo, isidlo sasemini kufanele sibe lula, futhi isidlo sakusihlwa kufanele sibe nenhliziyo enhle, kepha sibe namakhalori alinganiselayo. Kunconywa ukwehlukanisa isabelo sokudla sansuku zonke sibe izingxenyana ezingama-5-6.

Kunconywa ukuba nesidlo sasebusuku cishe nge-18 pm. Uma ulala sekuhlwile impela (phakathi kwamabili, noma ngisho kamuva), ungasishintsha kancane isikhathi sesidlo sokugcina. Kepha akunconywa ukuthi isidlo sakusihlwa singemuva kuka-19-20 pm. Ngabe ujwayele ukudla sekwedlule isikhathi? Hlehlisa isikhathi sedina kancane kancane. Ngokuhamba kwesikhathi, cishe uzojwayela. Ungaba nokudla okulula ngaphambi kokulala, kepha okungenani ihora noma amabili ngaphambi kokuphumula ebusuku.

Umsebenzi womzimba, okungenani ophansi, awunakunakwa. Zama ukuthola imizuzu engama-20-30 ngosuku ukuze usebenze izindawo ezinenkinga, futhi umphumela wemithetho emisha uzokujabulisa kungekudala. Amandla wokuzivocavoca umzimba ngokuqinisekile azoba. Ngemuva kwakho konke, awukho ekudleni okunama-khalori aphansi kakhulu, kepha udla okunomsoco futhi olinganisiwe.

Ukudla kusekelwe kokudla okulandelayo:

  • Ubisi nobisi olumuncu: i-cottage shizi, ushizi, i-kefir, ubisi, iyogathi, ubisi olubilisiwe olubilisiwe, njll. Kuyinto efiselekayo ukuthi okuqukethwe kwayo okunamafutha kuphansi. Awudingi ukudla ukudla okungenamafutha. Lapho uthenga i-cottage shizi, zama ukukhawulela okuqukethwe kwamafutha kube ngu-5%. I-Kefir noma ubisi akufanele kube namafutha angaphezu kuka-2,5%.
  • Izithelo nemifino emisha, kanye nesitshulu, kubhakwe, kuphekwe kubhayela okabili.
  • Inyama enciphile, inhlanzi, ukudla kwasolwandle.
  • Iziphuzo: itiye; kunjalo, amanzi ahlanzekile; ungaba nekhofi (izinkomishi ezimbalwa ngosuku). Kungakuhle ukuthi ungasebenzisi ushukela futhi uvikele ubumnandi bokufakelwa.

Ukudla okumnandi nokunama-khalori amaningi, kanye nokudla okunamafutha, kufanele kulahlwe. Noma ubazise ekudleni kancane nangaphambi kokudla kwasemini, ukuze amakhalori atholakala kubo kube lula ukushiswa, ikakhulukazi, ngokudlala imidlalo. Kufanele futhi uqaphele ngokudla okunosawoti kakhulu nokubabayo. Noma okuqukethwe kwabo kwekhalori kuphansi, bangagcina usawoti futhi, ngenxa yalokho, bavimbele inqubo yokwehlisa isisindo.

Imenyu yokudla yaseDashi

Siphakamisa ukuthi uzijwayeze ngemenyu enconyiwe yesonto elilandelayo uhlelo lwe-Dutch.

UMsombuluko

Ukudla kwasekuseni: isemishi elinenyama ebhemayo (kungakuhle usebenzise isinkwa sikarayi); i-yogurt engenamafutha amancane (200 g) itiye eliluhlaza.

Ukudla kwasekuseni kwesibili: amakhukhi amaphakathi (khetha ngokuqukethwe okulinganiselwe kwekhalori) noma ucezu lwekhekhe, i-muffin; noma yisiphi isithelo.

Isidlo sasemini: iqanda elilodwa elithosiwe noma elibilisiwe enkampanini yamatamatisi; ama-sandwich amabili amancane anezicucu ze-ham enamafutha amancane noma inyama; ubisi (250 g).

Isidlo sasemini: ingilazi yomhluzi onamafutha amancane.

Isidlo sakusihlwa: kufika ku-100 g amazambane angenalutho acubuziwe; 100-150 g wenyama noma inhlanzi (engeza, uma ufisa, isaladi le-asparagus esitsheni noma esitsheni esitsheni); noma isiphi isithelo (kepha mhlawumbe akusona isitashi).

Isidlo sakusihlwa sesibili: iyogathi enamafutha aphansi (1 isipuni.) Nganoma yisiphi isithelo.

NgoLwesibili

Ukudla kwasekuseni: ama-sandwich amabili nge-ham noma ushizi; itiye eliluhlaza.

Ukudla kwasekuseni kwesibili: ucezu lwekhekhe netiye; noma yisiphi isithelo.

Isidlo sasemini: ama-sandwich ambalwa anezilayi ezincane zenyama noma ushizi onamafutha amancane; ingilazi yobisi; noma yisiphi isithelo.

Isidlo sasemini: umhluzi wenyama onamafutha amancane (150 g).

Isidlo sakusihlwa: 2 amazambane abilisiwe aphakathi nendawo; i-cutlet eyenziwe ngenkukhu noma inyama yenkomo engenamafutha.

Isidlo sakusihlwa sesibili: Ingilazi ye-smoothie noma i-yogurt eyenziwe ngokwenziwe enamafutha amancane enesithelo esisodwa osithandayo.

NgoLwesithathu

Ukudla kwasekuseni: 100-150 g we-muesli enkampanini ye-yogurt enamafutha amancane; inkomishi yetiye; iwolintshi.

Ukudla kwasekuseni kwesibili: ucezu lwekhekhe noma amabhisikidi anetiye; noma yisiphi isithelo.

Isidlo sasemini: ama-sandwich amabili amancane anenkomo encane; noma yisiphi isithelo; inkomishi kakhokho.

Isidlo sasemini: ingilazi yomhluzi.

Isidlo sakusihlwa: 150 g wezinhlanzi noma i-turkey, ephekwe ngendlela emnene; isaladi elisuselwa kwimifino eluhlaza noma izingcezu ezimbalwa zika ulethisi.

Isidlo sakusihlwa sesibili: ingilazi yeyogathi; noma yisiphi isithelo; inkomishi yetiye noma ikhofi.

NgoLwesine

Ukudla kwasekuseni: isemishi elinoshizi; ucezu lwe-strudel; inkomishi yetiye eliluhlaza.

Ukudla kwasekuseni kwesibili: ucezu oluncane lwe-muffin nenkomishi yekhofi; izithelo.

Isidlo sasemini: isaladi yemifino ngaphandle kokugqoka; amasamishi amabili amancane anezicucu zenyama ephilile; inkomishi yetiye.

Isidlo sasemini: ingilazi yomhluzi wenyama onamafutha amancane.

Isidlo sakusihlwa: ukusikwa okukodwa okushubile kwenyama; 100-200 g i-broccoli noma amanye amazambane acubuziwe.

Isidlo sakusihlwa sesibili: iyogathi elula (250 g) kanye nesithelo osithandayo.

Friday

Ukudla kwasekuseni: i-cottage shizi enamafutha aphansi (kufika ku-150 g); ikhofi noma itiye.

Ukudla kwasekuseni kwesibili: ikhofi elimnyama nocezu lwe-muffin noma i-muffin; izithelo ongakhetha kuzo.

Isidlo sasemini: ama-toast ambalwa anejamu yezithelo; ubisi olunamafutha amancane (250 g).

Isidlo sasemini: ingilazi yomhluzi wenyama onamafutha amancane.

Isidlo sakusihlwa: i-100 g ye-pasta (okungcono ukolweni we-durum); 100 g isaladi yemifino noma ukuhanjiswa kwezinhlanzi ezinamafutha ngemifino emisha noma esitshiwe

Isidlo sakusihlwa sesibili: 200 g weyogathi nanoma yisiphi isithelo.

Saturday

Ukudla kwasekuseni: inyama yenkomo eyosiwe (izingcezu eziningana); isemishi nocezu oluncane lweshizi; itiye eliluhlaza.

Ukudla kwasekuseni kwesibili: ikhofi elimnyama nocezu lwekhekhe; izithelo.

Isidlo sasemini: ama-sandwich ane-ham enamafutha amancane (ama-2 ama-PC.); ingilazi yobisi.

Isidlo sasemini: ingilazi yomhluzi wenyama onamafutha amancane.

Isidlo sakusihlwa: IBurger ngenyama yenkomo engenamafutha; isobho semifino; ingilazi yobisi.

Isidlo sakusihlwa sesibili: iyogathi elula nganoma yisiphi isithelo.

Sunday

Ukudla kwasekuseni: isangweji elishisayo notamatisi neqanda; ijusi ekhanyiwe evela kwizithelo noma imifino (250 g) noma ingilazi yetiye (ikhofi).

Ukudla kwasekuseni kwesibili: ikhofi elimnyama namakhukhi ambalwa; izithelo.

Isidlo sasemini: ama-sandwich ambalwa anezingcezu zenyama enomzimba namakhambi (ungawanonga ngososo lwenhlama yetamatisi ne-yogurt enamafutha amancane); ingilazi yetiye noma i-lemonade yemvelo.

Isidlo sasemini: ingilazi yomhluzi wenyama onamafutha amancane.

Isidlo sakusihlwa: amagremu ayi-100 engulube enamafutha; ucezu lukashizi; amanye amakhowe; ungakwazi, uma ufisa, uphuze iwayini elibomvu elomile (kufika ku-200 g).

Isidlo sakusihlwa sesibili: izithelo ozikhethele nge-yogurt enamafutha amancane.

Note: Uma umuzwa omncane wokulamba ngemuva kwesidlo ubekezelelwa ngomoya ophansi, ungasenqaba isidlo sakusihlwa sesibili.

Ukuphikisana nokudla kwaseDashi

Ngokuvamile, uhlelo lokudla lwesiDashi lulinganisela impela futhi lufanela abantu abaningi kakhulu, lusiza ukulungisa isibalo ngesikhathi esifushane futhi kususwe amakhilogremu ambalwa awonakalisa imizwa. Kodwa-ke kungcono, ngemuva kokubonisana nodokotela, ukuqinisekisa ukuthi azikho izinkinga endaweni yokugaya ukudla. Isibonelo, inhlanganisela yezithelo nobisi, futhi nasenkampanini yesemishi (elenziwa kwimenyu yalokhu kudla), ingadala imiphumela emibi.

Ubuhle bokudla kweDashi

Izinzuzo ezingangabazeki zalesi sidlo zifaka phakathi ukuthi kubekezeleleka kalula, ngokusho kokubuyekezwa kwabaningi abanciphisa isisindo. Lokhu kusiza ngokudla okuncane. Umuntu, empeleni, akanaso isikhathi sokulamba. Umuzwa omncane wendlala ungakuvakashela ebusuku kuphela, kepha isidlo sakusihlwa sesibili (i-snack elula) sisiza ukuxazulula le nkinga.

Uma unezemidlalo kuwe, ungakhuphula ukuvivinya umzimba. Lapho-ke ukwehla kwesisindo kungabonakala kakhulu, futhi umzimba uvuselelwe kakhulu. Futhi, ungakunaki ukuhamba; ekugcineni uyeke ukuphakamisa. Lesi sibalo sizobonga kuphela ngalokhu.

Ukudla okunjalo kuzokusiza ukuthi ulahlekelwe amakhilogremu ambalwa acasulayo ngaphandle kokushaya umzimba. Imenyu elinganiselayo izonikeza umzimba cishe zonke izinto ezidingekayo futhi ngeke ivumele ukuthi ibhuqwe yindlala.

Okubi kokudla

Lokhu kudla kungahle kungalungeki kulabo abaphupha ngokulahlekelwa isisindo esisheshayo futhi okuphawulekayo noma abanamakhilogremu amaningi engeziwe. Kungabizwa ngokuthi indlela yokwakhiwa komzimba othambile. Ngeke sisho ubungozi bokudla okusheshayo manje. Umuntu ngamunye uzikhethela indlela yokuphila nokuncipha kwesisindo. Uma uqonda ukuthi kufanele ulahlekelwe isisindo kakhulu, xhumana nochwepheshe ofanelekayo. Kungenzeka ukuthi kungenzeka ukuthi ulahlekelwe isisindo ekudleni kwaseDashi, kepha ngezinye izichibiyelo.

Kuyaqapheleka futhi ukuthi ukuncipha kwesisindo samaDashi, ukubheka imikhiqizo esetshenziswa kuyo, akuyona indlela eshibhile yokufeza ubuncane nokuheha. Ukudla okuningi ekudleni akushibhile kangako.

Ukuqalisa kabusha ukudla kweDashi

Ungasiphinda lesi simiso ngemuva kwamasonto okungenani amabili.

1 Comment

  1. To nie jest dieta holenderska ,moja zaczynala sie 3 razy dziennie po trzy jajka ,zadn6ch slodyczy.

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