Ukudla okunomnotho, amaviki ama-2, -8 kg

Ukwehlisa isisindo kuze kufike ku-8 kg emavikini amabili.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-550 Kcal.

Ukudla okunomsoco kuzokusiza wehlise isisindo ngenkathi ugcina isikhwama sakho semali sinesisindo.

Phakathi kwezinketho eziningi zezindlela zokonga, ungakhetha indlela yokwehlisa isisindo sakho.

Izidingo zokudla okunomsoco

Idume kakhulu ukudla okonga, eyenzelwe amaviki angu-2, lapho ungalahlekelwa khona amakhilogremu angu-6-8 engeziwe. Kuzodingeka ukuthi "cha" kunoma yikuphi ukudla okuqukethe ushukela, ama-carbohydrate asheshayo, ama-pickle, inyama ebhemayo, ama-marinades, imikhiqizo yokudla okusheshayo, ukudla okunamafutha nokudla okuthosiwe, neziphuzo ezidakayo. Koketshezi, ngaphandle kwamanzi ahlanzekile ngaphandle kwegesi, itiye eliluhlaza elingenashukela livunyelwe. Kungcono futhi ukwenqaba esikhundleni sikashukela ngalesi sikhathi.

Ukudla kuqukethe ikakhulukazi inkukhu enamafutha, amaqanda, amazambane kanye neminye imifino engeyona isitashi, imikhiqizo yobisi (i-kefir enamafutha aphansi, i-cottage shizi, iyogathi ephansi), ama-apula. Ngezikhathi ezithile inani elincane lesinkwa se-rye likhanya emikhiqizweni kafulawa kumenyu.

Ukugwema ukushoda kwamafutha emzimbeni, kuvunyelwe ukushiya uwoyela omncane wemifino ekudleni kwalokhu kudla, okungahambisani nokwelashwa kokushisa. Ukudla - kathathu ngosuku, ngokwenqaba ukudla amahora angama-3-4 ngaphambi kokucima kwezibani. Yenza ukulahleka kwesisindo kuphawuleke kakhulu futhi nesibalo sakho sikhange ngokwengeziwe ngokudlala imidlalo. Ngokuvamile, kuzo zonke izinhlobo zokudla okonga, kuyasiza ukuba abangane ngemfundo yokuzivocavoca umzimba nokuphila impilo esebenzayo.

Enye indlela yokonga yokwehlisa isisindo ngu ukudla kwe-buckwheat… Futhi ngesikhathi sasebusika, inqubo ye-buckwheat izoba ngenye yezabelomali kakhulu futhi ephumelelayo. Kunconywa futhi ukuthi ulandele ukudla kwe-buckwheat isikhathi esingaphezu kwamasonto amabili. Uma umphumela utholakala ngaphambili, ukudla kungamiswa ngokushesha. Ku-classic buckwheat mono-diet ngebhulakufesi, isidlo sasemini nesidlo sakusihlwa (kanye nokudla okulula, okungavunyelwe), kufanele udle kuphela i-buckwheat. Ukuze ugcine izinto eziwusizo ngangokunokwenzeka, kunconywa ukuthi ungapheki okusanhlamvu, kepha uthele amanzi abilayo, usebenzisa amalitha ayi-0,5 wamanzi nge-1,5 kg ye-buckwheat. I-buckwheat eshubile kufanele isongwe ngengubo efudumele noma ithawula ebusuku, ekuseni isidlo sokudla esinempilo sizobe sesilungile. Ingxenye evelayo yephalishi kufanele idliwe emini. Uma isikhathi sokupheka se-buckwheat siphela, i-thermos izokusiza. Imizuzu engama-40-45 ngaphambi kokudla, okusanhlamvu kungathelwa ngamanzi abilayo khona. Uma ufuna ukusebenza kokudla kube yi-100%, i-buckwheat kufanele iphekwe futhi idliwe ngaphandle kasawoti. Zonke izinongo, izinongo, amasoso, ushukela nezinye izithasiselo nazo kufanele zilahlwe.

Isisekelo sokudla oketshezi ngamanzi ahlanzekile. Futhi uma ufuna ukuzitholela okuthile okushisayo, kwesinye isikhathi singasebenzisa itiye (ngokwemvelo, ngaphandle koshukela). Siyeka ukudla amahora amane ngaphambi kokulala. Emasontweni amabili okwehla kwesisindo se-buckwheat, ungalahlekelwa kuze kufike kumakhilogremu ayi-4, umphumela uncike enanini lesisindo eseqile.

Uma ungabaza amandla akho, akudingekile ukuba udle i-buckwheat kuphela ngesikhathi sokudla. Ungakwazi ukwengeza ekudleni ngezithelo zonyaka (lokhu ngeke kushaye isikhwama sakho semali). Ungakwazi futhi ukuhlala ekudleni okunjalo kuze kube amasonto amabili. Isonto lonke, njengomthetho, amakhilogremu angu-3-5 wesisindo esiningi aphunyuka. Kulolu khetho lokudla, kutuswa ukuba udle i-buckwheat ngokudla okuyinhloko (ingxenye kufanele ibe nesisindo samagremu angu-100-150 ngendlela esenziwe ngomumo). Futhi ukuze uthole ukudla okulula, ungasebenzisa izithelo, kungcono ukugxila emikhiqizweni engeyona isitashi. Kuphinde kuvunyelwe ukwengeza kancane izipho zemvelo ngqo ku-cereal ukuze wenze imenyu ihluke kakhulu.

Ukudla ubisi olumuncu - Enye indlela engabizi yokwehlisa isisindo. Kunconywa ukuthi ungayigcini isikhathi esingaphezu kwesonto elilodwa, noma ngaphansi. Uzodinga ukudla i-cottage shizi, i-kefir, ubisi, i-yogurt engenalutho enamafutha amancane. Kunconywa ukuba udle kancane, uthathe ukudla ngamanani amancane. Esontweni lenqubo yobisi ebilisiwe yokonga, ungalahlekelwa ama-3-4 kilograms angadingekile. Ngendlela, uma ukuncishwa kokudla isikhathi eside kubonakala kubuhlungu kuwe, ungenza ngenye indlela. Uma unamathela kumenyu yobisi olubilisiwe okungenani izinsuku ezimbili ngesonto (hhayi ngokulandelana), uzobona maduzane ukwehla okumnandi kwevolumu.

Kuyadingeka ukuthi ushiye noma iyiphi inketho yokudla okonga kancane kancane. Smoothly engeza ukudla okwakungavunyelwe ngaphambilini bese uzama ukuqamba ukudla kwakho kusuka ekudleni okunempilo kakhulu futhi okunempilo. Lokhu ngeke kusize kuphela ukungabuyisi isisindo, kodwa futhi kuzophendula kahle empilweni yomzimba. Njengoba zonke izinhlobo zokudla okunomsoco zinzima, ukuthatha i-multivitamin kuwumqondo omuhle.

Imenyu yokudla yomnotho

Isibonelo sokudla kokudla okunamafutha kwamasonto amabili

Usuku 1

Ukudla kwasekuseni: amaqanda enkukhu abilisiwe noma aphekwe epanini ngaphandle kokufaka ibhotela (ama-2 ama-PC.); amazambane amakhulu abhakwe kuhhavini; inkomishi yetiye.

Isidlo sasemini: 2 amazambane, abhakwe noma abilisiwe; amaqanda amabili abilisiwe.

Isidlo sakusihlwa: amazambane ambalwa netiye.

Usuku 2

Ukudla kwasekuseni: 100 g wamafutha e-cottage angenamafutha; itiye.

Isidlo sasemini: ushizi we-cottage shizi onamafutha amancane (100 g); 150-200 ml wamafutha aphansi 1% kefir.

Isidlo sakusihlwa: 150 ml we-kefir ephansi yamafutha.

Usuku 3

Ukudla kwasekuseni: i-apula nezinkomishi eziyi-0,5 ze-kefir.

Isidlo sasemini: ingilazi ye-kefir.

Isidlo sakusihlwa: i-apula (elisha noma elibhakiwe); 150 ml we-kefir.

Usuku 4

Ukudla kwasekuseni: ucezu lwenkukhu ebilisiwe (100 g) netiye.

Isidlo sasemini: inkukhu ebilisiwe (200 g); isaladi (ukhukhamba omusha nekhabishi lamaShayina), efafazwe ngemifino (mhlawumbe umnqumo) kawoyela; itiye.

Isidlo sakusihlwa: i-chicken fillet ebilisiwe (100 g).

Usuku 5

Ukudla kwasekuseni: ama-apula ama-2 amnandi futhi anomuncu nenkomishi yetiye.

Isidlo sasemini: ama-apula amancane ama-2-3.

Isidlo sakusihlwa: ama-apula ambalwa netiye.

Usuku 6

Ukudla kwasekuseni: amazambane amakhulu abhakwe kuhhavini kanye no-170-180 ml we-kefir ephansi.

Isidlo sasemini: amazambane amabili abhakiwe netiye.

Isidlo sakusihlwa: uhhafu wengilazi ye-kefir ephansi.

Usuku 7

Ukudla kwasekuseni: ingilazi yeyogathi.

Isidlo sasemini: iyogathi (cishe ama-200 ml).

Isidlo sakusihlwa: phinda kabili ukudla kwasekuseni kwanamuhla.

Usuku 8

Ukudla kwasekuseni: isaladi eqanda lenkukhu ebilisiwe notamatisi ababili abancane; itiye.

Isidlo sasemini: ucezu lwenkukhu ebilisiwe ebilisiwe (100 g) notamatisi.

Isidlo: utamatisi nocezu lwenkukhu (ungasebenzisi uwoyela namafutha ngesikhathi sokupheka).

Usuku 9

Ukudla kwasekuseni: i-apula nenkomishi yetiye.

Isidlo sasemini: inkukhu ebilisiwe noma ebhakwe (100 g); isaladi (ikhukhamba kanye neklabishi lamaShayina), elinganiselwa ngamaconsi ambalwa kawoyela wemifino kanye nejusi kalamula elisanda kufinywa.

Isidlo sakusihlwa: i-apula elimnandi nelomuncu netiye.

Usuku 10

Ukudla kwasekuseni: i-apula; itiye nocezu lwesinkwa rye esomile.

Isidlo sasemini: inkukhu ebilisiwe noma i-turkey (100 g); ucezu lwesinkwa se-rye; inkomishi yetiye.

Isidlo sakusihlwa: i-apula elinenkomishi yetiye.

Usuku 11

Ukudla kwasekuseni: isinkwa se-rye enkampanini yama-apula amasha noma abhakiwe; itiye.

Isidlo sasemini: inkukhu ebilisiwe (100 g); ucezu lwesinkwa se-rye (okungcono somiswe); itiye.

Isidlo sakusihlwa: i-apula netiye.

Usuku 12

Ukudla kwasekuseni: izambane elilodwa elibhakwe; i-apula elimnandi nelomuncu; isigamu sengilazi ye-yogurt ephansi noma i-kefir.

Isidlo sasemini: amazambane amabili abhakiwe noma abilisiwe; ingilazi yeyogathi noma i-kefir.

Isidlo sakusihlwa: ama-apula ama-2 aluhlaza; kufika ku-200 ml we-kefir noma i-yogurt.

Usuku 13

Ukudla kwasekuseni: iqanda lenkukhu elibilisiwe; itiye ne-apula.

Isidlo sasemini: 200 g wenhlama yenkukhu ebilisiwe noma ebhakwe; iqanda elibilisiwe; itiye.

Isidlo sakusihlwa: kufika ku-100 g wenyama yenkukhu engenamafutha, ephekwe ngaphandle kwamafutha angeziwe; i-Apple.

Usuku 14

Ukudla kwasekuseni: amazambane abhakiwe; i-apula netiye.

Isidlo sasemini: amazambane amabili abilisiwe noma abhakwe; i-aphula elincane.

Isidlo sakusihlwa: amazambane abhakwe enkampanini yesitshalo seqanda nengilazi ye-kefir enamafutha aphansi.

Isibonelo sokudla okuncanyana kwe-buckwheat izinsuku ezintathu

Usuku 1

Ukudla kwasekuseni: ingxenye ye-buckwheat.

Isnack: apula.

Isidlo sasemini: ingxenye ye-buckwheat.

Isnack: ipheya.

Isidlo sakusihlwa: ingxenye ye-buckwheat.

Usuku 2

Ukudla kwasekuseni: ingxenye ye-buckwheat ene-apula elincane elincane.

Isnack: orange.

Isidlo sasemini: ingxenye ye-buckwheat.

Isidlo sasemini: uhhafu wamagilebhisi.

Isidlo sakusihlwa: ingxenye ye-buckwheat.

Usuku 3

Ukudla kwasekuseni: ingxenye ye-buckwheat.

Isnack: ubhanana omncane.

Isidlo sasemini: ingxenye ye-buckwheat.

Isidlo sasemini: i-apula ebhakwe kanye nama-wedge we-grapefruit.

Isidlo sakusihlwa: ingxenye ye-buckwheat.

Isibonelo sokudla kwansuku zonke kokudla kobisi olubilisiwe okonga

Ukudla kwasekuseni: 100-150 g we-cottage shizi nengxenye yengilazi ye-kefir.

Isnack: ingilazi yeyogathi engenalutho.

Isidlo sasemini: kufika ku-200 g we-cottage shizi nenkomishi yetiye eliluhlaza.

Isidlo sasemini: ingilazi yobisi.

Isidlo sakusihlwa: 100-150 ml we-kefir noma u-100 g we-cottage shizi.

Ukungafani kokudla okunamandla

  1. Noma ikuphi okuhlukile kokudla okonga akwamukelekile komama abahlengikazi, abesifazane abasesimweni esithokozisayo, abantu abanempilo esebenzayo kakhulu, ababambe iqhaza kwezemidlalo yamandla, benza umsebenzi onzima womzimba.
  2. Akufanele "ulondoloze" kakhulu uma kwenzeka kuba nezinkinga ngomgudu wamathumbu nezinye izifo ezinzima, ikakhulukazi uma ziba zimbi.
  3. Ukudla akunconywa ngokushesha ngemuva kokugula noma ukuhlinzwa, ngoba umzimba usuvele ubuthakathaka.
  4. Uma sikhuluma ngokudla okunobisi okuvutshiwe, akufanele uphendukele kukho ngokungabekezelelani ne-lactose, isifo sikashukela.
  5. Amathebhu okugcina ukudla okunomsoco - izingane, intsha noma ukuguga.
  6. Ukuhambisana nokudla kwe-buckwheat, kubalulekile ukuthola imvume kudokotela ezimweni ezilandelayo: zonke izinhlobo zesifo sikashukela, umfutho wegazi ophakeme, ukuqina kwezinso noma ukwehluleka kwenhliziyo, ukucindezeleka okujulile.

Izinzuzo zokudla okunomsoco

  1. Vele, ukuhlanganiswa okungangabazeki kokudla okungonga kungumongo wegama. Izindlela ezihlongozwayo azisizi kuphela ukunciphisa isisindo, kepha futhi nokonga imali.
  2. Ukwehla kwesisindo, ngasendleleni, nakho kuthembisa ukubonakala kakhulu. Esontweni elilodwa noma amabili, ungashintsha ngokuphawulekayo amafomu akho.
  3. Kunezinketho eziningana zokwehlisa isisindo somzimba, khetha okulungele wena.
  4. Umlingiswa oyinhloko wezinketho eziningana zokudla okonga - iphalishi le-buckwheat - unikeza umzimba umuzwa wokusutha ngokuqukethwe okuphansi kwekhalori. I-Fiber, equkethwe kakhulu ku-buckwheat, ihlanza kanyekanye amathumbu nesibindi. Amaprotheni wemifino, amavithamini B, i-calcium, i-potassium, i-magnesium, i-iron - izingxenye zebhakedeji - zizogcwalisa umzimba ngezinto ezidingekayo futhi ziwuvikele ekusebenzeni okungafanele, zijwayele imetabolism. Inqubo yokuncipha izokwenzeka ngasikhathi sinye nokwehliswa kwe-cellulite kanye nempilo yesikhumba nezinzipho.
  5. Ukudla kobisi oluvutshiwe kunothile ngamaprotheni ezilwane asiza imizimba yethu ukuthi isebenze kahle futhi igcine izicubu zemisipha. Imikhiqizo enjalo izokwanelisa indlala, isheshise imetabolism futhi ihlanze umzimba wokuqongelela okuyingozi. I-calcium evela obisini olumuncu izovimbela ukwakheka kwezingqimba ezinamafutha, ithuthukise isimo samazinyo namathambo, futhi inciphise izinkinga zezimonyo zesikhumba nezinwele.

Ububi bokudla okunomsoco

  • Ukudla okunomsoco kuyinto eqinile. Kuthatha ukuzimisela ukuqeda okuqalile.
  • Uma ujwayele ukudla kakhulu futhi uthande “ubungozi” obuhlukahlukene, indlela oziphatha ngayo kuzodingeka iguquke ngokuphelele.
  • Ukudla kwe-buckwheat akuyona eyabo bonke abantu. Akukushiyi ngaphandle ukubonakala kwekhanda, ubuthakathaka, ukukhathala, ukozela nokunye "okujabulisayo" kokudla okunomsoco. Izazi zokudla okunomsoco zeluleka kuqala ukuthi uchithe usuku olulodwa lokuzila ukudla ku-buckwheat futhi ulalele umzimba wakho. Uma kungekho zinkinga, ungaya ekudleni. Ngesikhathi sokudla, ukukhushulwa kwezifo ezingapheli, ukwehla kwengcindezi yegazi kungenzeka. Yize i-buckwheat iqukethe amaprotheni agayeka kalula emvelaphi yezitshalo, ayiyibeki ngokuphelele iprotheni yenyama nenhlanzi, ngakho-ke akunakwenzeka ukunweba ukudla isikhathi eside kunezinsuku eziyi-14.
  • Ngokudla okunomsoco wobisi, amazinga kashukela egazi angakhuphuka, ngakho-ke abanesifo sikashukela kufanele baqaphele futhi babonane nodokotela.

Ukuqalisa kabusha ukudla okunomsoco

Ukunciphisa ithuba lokulimaza umzimba, akukhuthazwa ukuphinda noma yikuphi kokudla okuyonga ezinyangeni ezimbili ezizayo.

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