Ukudla okusebenzayo, izinsuku eziyi-14, -10 kg

Ukwehlisa isisindo kuze kufike ku-10 kg ​​ezinsukwini eziyi-14.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-600 Kcal.

Abaningi bethu, njengoba sesivele siqongele imali engadingekile emafutheni emzimbeni wethu othandekayo, sicabanga ukuthi singawasusa kanjani amakhilogremu engeziwe ngokushesha nangokuphumelelayo. Vele, wonke umuntu uyazi ukuthi udinga ukunciphisa umzimba kancane kancane, futhi okungcono nakakhulu - yenza konke okusemandleni ukuze ungazuzi ngokweqile. Kepha, njengoba lokhu kwenzekile, kuyadingeka ukuthi ulwe nokuphelela.

Ngakho-ke, uma ufuna ukuguqula ngokushesha okukhulu, izindlela zokudla ezisebenzayo zenzelwe amacala anjalo. Ngezansi sizokhuluma ngezindlela ezithandwa kakhulu futhi ezisebenzayo zokwehlisa isisindo - iHollywood, iklabishi, amaJapane, ukudla kwe-kefir, ukudla okusha kwejusi kanye nokudla okuhlanganisiwe okuhlanganisiwe.

Izidingo zokudla ezisebenzayo

Ukudla kwaseHollywood yabizwa kanjalo ngesizathu. Ngesinye isikhathi ihlolwe ngosaziwayo abaningi abaguqule ngempumelelo isibalo ngosizo lwaso. Le nqubo ihlose ukunciphisa ukutholakala kwamafutha nama-carbohydrate ekudleni nasekusikeni ama-calories. Ngenxa yalokho, uzothola amayunithi wamandla afinyelela kuma-800 ngosuku, futhi umzimba, kuzofanele unikele ngokugcinwa kwamafutha.

Ngesikhathi sokudla kwaseHollywood, usawoti kufanele ugwenywe. Konke ukudla kufanele kuphekwe ngaphandle kwamafutha angeziwe. Khetha izindlela ezithambile zokupheka ukudla (kubilise noma ukubhake). Udinga ukuqeda ngokuphelele utshwala nakho konke okuqukethe ushukela. Imenyu kufanele isekelwe emikhiqizweni yamaprotheni angenalutho (inhlanzi, inyama enomzimba, amaqanda). Kuvunyelwe futhi ukufaka imifino nezithelo ezine-carbohydrate ephansi ekudleni. Qinisekisa ukuthi uphuza amanzi ahlanzekile (1,5-2 amalitha ngosuku), lokhu kuzosiza umzimba ukuqeda ukuqoqwa ngokweqile.

Lokhu kudla akuvamile ukudla. Asikho neze isidlo sasekuseni. Kufanele kube nokudla okungu-2 ngosuku - isidlo sasemini nesasebusuku. Ungakwazi ukunamathela ku- "Hollywood" kuze kube amasonto amabili. Uma inani lesisindo eseqile liphawuleka ngempela, ngalesi sikhathi ungalahlekelwa ama-8-10 kilogram.

Uma uthanda iklabishi, ungaguqula ngempumelelo inani lakho ngosizo lwalo. Kunezindlela ezimbili zokwehlisa isisindo ngokususelwa ekusetshenzisweni kwale mifino. Inketho yokuqala yokudla kweklabishi ingahlala izinsuku ezifika kweziyi-10, kodwa ongoti bezokudla batusa ukuyikhawula ibe yisonto elilodwa. Ukudla kwasekuseni nakho akukho lapha. Isidlo sasemini nesidlo sakusihlwa singahlelwa kusuka eklabishi, inyama enomzimba noma inhlanzi, izaqathe, amaqanda ezinkukhu, i-kefir enamafutha aphansi, izithelo ezingenasitashi. Ngesikhathi sokudla, ungalahlekelwa kufika ku-10 kg.

Uhlobo lwesibili lokudla kweklabishi ngokusekelwe ekusetshenzisweni kwesobho semifino. Ukuyilungiselela, uzodinga ama-500 g weklabishi, izingcezu ezi-5 zika-anyanisi nezaqathi, upelepele o-2, iziqu zesilimo esidliwayo esinamagatsha anamanzi (izingcezu ezi-4) kanye ne-100 g yerayisi elinsundu. Ungafaka usawoti omncane esobhoni, kodwa ungaweqisi. Kunconywa ukulandela imithetho yalokhu kudla isonto elilodwa. Nsuku zonke udinga ukudla isobho, ungeze imenyu ngenyama enomzimba noma inhlanzi, ubisi nemikhiqizo yobisi ye-zero noma i-1% yokuqukethwe kwamafutha. Udinga ukudla ngezingxenye ezincane ngezikhathi ezivamile.

Ungathola futhi isonto ngalinye ukudla kwaseJapan, ngemuva kwalokho umzimba ulahlekelwa isilinganiso sama-5-7 kilograms. I-taboo engenakuphikiswa "kumfazi waseJapan" inoshukela, enonile, ethosiwe, ufulawa nosawoti. Ukusetshenziswa kasawoti omsulwa nakho kufanele kulahlwe.

Kuyaziwa ukuthi ukudla kufanele kukhishwe kancane kancane. Ngokuqondene nendlela yaseJapan, kungcono futhi ukuqala ukuyilandela kancane kancane. Ukuze wenze lokhu, ngosuku olwandulela ukuqala ukulandela imithetho yokudla, udinga ukunciphisa noma ususe ngokuphelele ukutholakala kukasawoti ekudleni, futhi wenze ilayisi elibilisiwe elingapholisiwe nemifino engeyona eyisitashi njengesisekelo sokudla.

Ukudla kokudla kwaseJapan kufanele kwenziwe kusuka enyameni engenamafutha, inhlanzi, imifino kanye ne-kefir enamafutha aphansi. Kukhona izidlo ezintathu. Ngaphezu kwalokho, ibhulakufesi lihlala lifana, lifaka isinkwa sikarayi nenkomishi yekhofi emnyama ngaphandle koshukela. Uma ikhofi liphikisiwe kuwe, ungalibuyisela itiye elingenalutho eliluhlaza.

Kubathandi be-kefir, izazi zokudla zincoma ukudla okunempilo okususelwa ekusetshenzisweni kwalesi siphuzo sobisi esibilile. Phakathi nesonto ukudla kwe-kefir ishiya 4-5 kg. Kunezinhlobo eziningana zale nqubo. Ngokusho kowokuqala, uma uzizwa ulambile, udinga ukuphuza amafutha aphansi noma i-1% kefir (amalitha ayi-1,5 ngosuku). Uma kunzima kuwe ukuthi udle i-kefir kuphela, ungangezela izithelo (mhlawumbe ama-apula) noma imifino (ukhukhamba) kuwo, udle cishe i-1,5 kg yalezi zipho zemvelo. Uma ufuna ukunciphisa isisindo ngokwedlulele, inguqulo yesibili yale ndlela inganwetshwa ize ifike ezinsukwini eziyi-10, kodwa kuphela uma uzizwa uphilile. Ngemuva kwalokho ungalahlekelwa kufika ku-7-8 kg.

Uma ufuna ukunciphisa isisindo futhi uhlanze umzimba wakho, futhi uzilungele izinyathelo ezinqala, kuzokwenza Ukudla kumajusi amasha… Uma ukulandela ngamandla, kufanele ususe ngokuphelele ukudla okuqinile ekudleni bese ukufaka esikhundleni sako ujusi. Kunconywa ukuthi ulungise ijusi ngokushesha ngaphambi kokudla, lo mkhuba uzosiza ukugcina inani eliphakeme lezinto eziwusizo esiphuzweni. Ungaphuza zombili izithelo neziphuzo zemifino (noma amamiksi). Ngaphezu kwalokho, ukusetshenziswa kwemifino yemifino enamafutha aphansi akuvunyelwe ekudleni kwejusi.

Ukuze uthole ibhulakufesi, isidlo sasemini nesidlo sakusihlwa, udinga ukuphuza kufika ku-300 ml wejusi, futhi phakathi kwabo, qiniseka ukuthi uphuza amanzi amaningi ahlanzekile. Qaphela ukuthi onjiniyela bendlela bancoma amanzi okuphuza ekamelweni lokushisa. Kungcono ukwenqaba ikhofi netiye, noma ungenashukela, ekudleni ijusi. Zonke ezinye iziphuzo nokudla nakho akuvunyelwe. Njengoba ukudla kwalokhu kudla kukubi kakhulu, akunconywa ukuhlala phezu kwalo izinsuku ezingaphezu kwezingu-4-5. Ngalesi sikhathi, amakhilogremu ambalwa angeziwe azoshiya umzimba wakho. Ngokuvamile, izazi zokudla okunomsoco zeluleka ukuthi uqale uzame ukukhawulela usuku olulodwa lwejusi lokuzila, olwenziwa ngokuya ngemithetho efanayo nokudla kwejusi uqobo. Lokhu kuzokusiza ukuthi ube namandla futhi uqonde ukuthi umzimba wakho uziphatha kanjani uma wenqaba ukudla okujwayelekile.

Uma ungakakulungeli ukuzincisha ukudla, siphakamisa ukuthi unake olunye uhlobo lwenqubo esebenzayo yenguquko - ukudla okuhlanganisiwe okuhlanganisiwe… Unganamathela kukho kuze kube yizinsuku ezinhlanu. Uhlu lokudla okuvunyelwe ekudleni luhlanganisa amaqanda enkukhu, izibopho zezinhlanzi ezinamafutha, imifino engenasitashi nezithelo. Kudingeka udle ngokulinganisela futhi ungafaki izitsha ngamafutha. Ukuze uthole isidlo sakusihlwa, kuvunyelwe inkomishi yetiye kuphela. Kukhona ukudla okuthathu kuphela okutholakalayo - ibhulakufesi, isidlo sasemini nesasemini.

Ungakhohlwa ukuthi kungakhathaliseki ukuthi yikuphi ukudla okuphumelelayo okukhethayo futhi kungakhathaliseki ukuthi ulahlekelwa isisindo kangakanani kuso, ngeke ukwazi ukugcina isisindo esisha uma ungenzi ubungane nokudla okufanele esikhathini esizayo. Zama ukukhipha ukudla okusheshayo, imikhiqizo kafulawa omhlophe namaswidi kumenyu ngangokunokwenzeka. Ngokusho kwezazi eziningi zokudla okunomsoco, isisindo singabhekwa njengezinzile uma sihlala okungenani izinyanga eziyisithupha (ukushintshashintsha kwamakhilogremu ambalwa kuvunyelwe).

Imenyu yokudla ephumelelayo

Ukudla kokudla okuphumelelayo kweHollywood

Usuku 1

Isidlo sasemini: iqanda elibilisiwe; utamatisi omusha; ikhofi noma itiye eluhlaza.

Isidlo sakusihlwa: ingxenye yesaladi yekhukhamba neklabishi; iqanda; uhhafu wegrapefruit.

Usuku 2

Isidlo sasemini: ubhamubhamu; iqanda elinzima; ikhofi noma itiye.

Isidlo sakusihlwa: inyama yenkomo ebilisiwe (kufika ku-200 g); ikhukhamba elisha; itiye eluhlaza.

Usuku 3

Isidlo sasemini: isaladi lekhukhamba, utamatisi neklabishi; iqanda elibilisiwe; ikhofi noma itiye.

Isidlo sakusihlwa: 200 g wesibopho senkomo esibilisiwe; ikhukhamba; Ikhofi yetiye.

Usuku 4

Isidlo sasemini: isaladi yemifino (iklabishi elimhlophe kanye nekhukhamba elisha); i-pulp ye-grapefruit eyodwa; Ikhofi yetiye.

Isidlo sakusihlwa: i-cottage shizi enamafutha aphansi (200 g); iqanda (pheka nganoma iyiphi indlela ngaphandle kukawoyela); inkomishi yetiye eluhlaza enolamula.

Usuku 5

Isidlo sasemini: iqanda elinzima; isaladi yemifino (iklabishi, ukhukhamba kanye namakhambi); itiye lekhofi.

Isidlo sakusihlwa: 200 amagremu ezinhlanzi ezibilisiwe; iklabishi elimhlophe elikhishwe kancane noma ikhukhamba elisha; inkomishi yetiye eliluhlaza.

Usuku 6

Isidlo sasemini: isaladi (i-orange, i-grapefruit, i-apula).

Isidlo sakusihlwa: inyama yenkomo ebilisiwe (200 g) nesaladi lekhukhamba-iklabishi; inkomishi yetiye / ikhofi.

Usuku 7

Isidlo sasemini: 200 g wenhlama yenkukhu ephekiwe engenasikhumba ikhukhamba nesaladi elimhlophe leklabishi; ubhamubhamu noma iwolintshi; itiye noma ikhofi.

Ukudla kwakusihlwa: isaladi lesithelo, kufaka phakathi i-orange, i-apula, uhhafu wamagilebhisi.

Note... Iqanda elilodwa lenkukhu lingashintshwa njalo ngamaqanda amabili ezigwaca. Ngemuva kosuku lwesikhombisa lokudla, ukudla kumane kudinga ukuphinda futhi.

Ukudla kokudla kweklabishi okusebenzayo (inketho 1)

Isidlo sasemini: isaladi (iklabishi elimhlophe kanye nezaqathe), kugcotshwe nge-1 tsp. Amafutha e-Olive; kufika ku-200 g wenyama ebilisiwe noma ebilisiwe yenyama noma izinhlanzi.

Isidlo sakusihlwa: isaladi esisha noma i-sauerkraut, okufanele ungeze isigamu seqanda elibilisiwe; noma yisiphi isithelo (kodwa hhayi ubhanana).

Amahora we-1-2 ngaphambi kokulala: ingilazi ye-kefir ephansi.

Ukudla kokudla kweklabishi okusebenzayo (inketho 2)

Usuku lokuqala: isobho; noma yiziphi izithelo namajikijolo (ubhanana namagilebhisi akuvunyelwe).

Usuku lwesibili: isobho.

Usuku lwesithathu: isobho; imifino (hhayi amazambane), eluhlaza noma ephekwe ngaphandle kwamafutha.

Usuku lwesine: isobho; kufika ku-500 ml wobisi, iskim kanye no-1% wamafutha.

Usuku 500: isobho; kuze kufike ku-XNUMX g wenyama noma izinhlanzi ezifakiwe (pheka ngaphandle kokungeza amafutha); amatamatisi ambalwa.

Usuku lwesithupha: isobho; imifino (amazambane awavunyelwe); 200 g wenkukhu noma umucu wenhlanzi, obilisiwe noma obhakwe.

Usuku lwesikhombisa: isobho; imifino kanye nezingilazi ezimbalwa zejusi ngaphandle koshukela.

Ukudla kokudla okuphumelelayo kwaseJapan

Ukudla kwasekuseni kuhlala kufana: inkomishi yekhofi emnyama engenalutho kanye ne-rye crouton noma isinkwa.

Usuku 1

Isidlo sasemini: amaqanda amabili enkukhu abilisiwe; ingxenye yesaladi leklabishi lamaShayina; ingilazi yejusi yetamatisi (engafakiwe).

Isidlo sakusihlwa: inhlanzi eshubile (200-250 g).

Usuku 2

Isidlo sasemini: ucezu lwezinhlanzi, ezibilisiwe noma ezibhakiwe iklabishi isaladi.

Isidlo sakusihlwa: inyama yenkomo ebilisiwe (100 g) nengilazi ye-1% kefir.

Usuku 3

Isidlo sasemini: i-zucchini, ethosiwe kancane epanini usebenzisa i-spoonful yamafutha omnqumo.

Isidlo sakusihlwa: inyama yenkomo ebilisiwe (200 g); amaqanda amabili; izipuni ezimbalwa zeklabishi eliqoshiwe.

Usuku 4

Isidlo sasemini: ucezu lweshizi olunamafutha amancane (cishe ama-20 g); iqanda elibilisiwe kanye noqathe owodwa obilisiwe.

Isidlo sakusihlwa: ama-apula ama-2 amasha noma abhakiwe.

Usuku 5

Isidlo sasemini: ucezu lwenhlanzi ebilisiwe noma eshubile (cishe u-200 g); Ingilasi yojusi wotamatisi.

Isidlo sakusihlwa: ama-apula ama-2.

Usuku 6

Isidlo sasemini: kufika ku-200 g wenyama yenkukhu ebilisiwe; isaladi (iklabishi enezinqathe), okunongwe kancane ngamafutha omnqumo.

Isidlo sakusihlwa: amaqanda amabili abilisiwe kanye nesaladi leklabishi

Usuku 7

Isidlo sasemini: ucezu lwenkomo ebilisiwe (200 g); i-apula noma i-pear.

Isidlo sakusihlwa: Phinda kabili isidlo sakusihlwa nganoma yiluphi usuku lokudla ngaphandle kwesithathu.

Isibonelo sokudla kokudla okuphumelelayo kwe-kefir

Ukudla kwasekuseni: ingilazi ye-kefir.

Isnack: ingilazi ye-kefir.

Isidlo sasemini: 500 ml we-kefir.

Isidlo sasemini: ingilazi yeyogathi.

Isidlo sakusihlwa: ingilazi ye-kefir.

Isibonelo sokudla kokudla okuphumelelayo kwe-kefir-ikhukhamba

Ukudla kwasekuseni: ingilazi ye-kefir ne-250 g yamakhukhamba.

Isnack: ingilazi ye-kefir ne-250 g yamakhukhamba.

Isidlo sasemini: ingilazi ye-kefir; isaladi lama-500 g wamakhukhamba, ayoliswe nge-kefir.

Isidlo sasemini: ingilazi ye-kefir ne-250 g yamakhukhamba.

Isidlo sakusihlwa: ingilazi ye-kefir ne-250 g yamakhukhamba.

Ngaphambi kokulala: ungaphuza enye ingilazi ye-kefir.

Isibonelo sokudla kokudla okuphumelelayo kwe-kefir-apple

Ukudla kwasekuseni: ingilazi ye-kefir ne-apula.

Snack: uhhafu we-apula nengilazi ye-kefir.

Isidlo sasemini: i-apula isaladi enesisindo esifinyelela ku-500 g nengilazi ye-kefir.

Isidlo sasemini: i-apula elibhakiwe nengilazi ye-kefir.

Isidlo sakusihlwa: i-apula nengilazi ye-kefir.

Ngaphambi kokulala: i-kefir (200-250 ml) futhi, uma ufisa, uhhafu we-apula.

Isibonelo sokudla kwesidlo esiphundu esiphundu seJusi

Ukudla kwasekuseni: 250 ml wejusi le-apula.

Isidlo sasemini: 300 ml wejusi yetamatisi.

Isidlo sakusihlwa: 250-300 ml wejusi lamagilebhisi

Isibonelo sokudla kwesidlo esivelisiwe esihlanganisiwe se-Express

Ukudla kwasekuseni: iqanda elibiliswe kanzima; inkomishi yetiye elingenashukela (nocezu lukalamula).

Isidlo sasekuseni sesibili: i-cottage shizi enamafutha aphansi (150-200 g), enongwe nge-kefir.

Isidlo sasemini: inhlanzi eshubile (cishe i-150 g); inani elifanayo lesaladi yemifino engeyona isitashi efafazwe ngejusi likalamula; i-aphula noma esinye isithelo ngaphandle kwebhanana.

Isidlo sakusihlwa: itiye elingenalutho.

Ukungafani kokudla okuphumelelayo

  1. Ukudla okuphumelelayo, ngokuhlukahluka okuhlukahlukene, kunokuphikisana okujwayelekile: ukukhulelwa, ukuncelisa, imikhawulo yobudala (izingane, ubusha kanye nokuguga).
  2. Akunasidingo sokuya ekudleni kwalabo abanezinkinga ngokusebenza kwendlela yamathumbu, kanye nanoma yiziphi ezinye izinkinga zempilo ezinkulu.
  3. Kungcono kakhulu ukubonisana nodokotela ngaphambi kokuqala noma ikuphi ukudla.

Izinzuzo zokudla okunempilo

  • Ukudla okuphumelelayo kuphila ngokuvumelana negama labo futhi kusiza ngempela ukuguqula kakhulu inani lakho ngesikhathi esifushane.
  • Inqwaba yezindlela zokwehlisa isisindo izokuvumela ukuthi ukhethe eyodwa ehlangabezana nezidingo zakho zokunambitha futhi ezohlangabezana nezinhloso zakho.
  • Ngaphezu kokuncipha kwesisindo okubonakalayo, ukuhlanzwa okushelelayo komzimba kwenzeka futhi umzimba uyashesha, okwandisa amathuba okugcina umphumela.

Okubi kokudla okuphumelelayo

  • Okubi kakhulu ekudleni okuphumelela kakhulu ukusweleka kokudla. Abangane abaningi bokudla okunjalo ukucasuka, ubuthakathaka, ukunganaki, ukuphelelwa amandla, indlala enkulu, ukuqwasha. Amathuba ezinkinga ezinjalo aphezulu kakhulu ngenkathi ubheka izindlela lapho kungadliwa khona. Ukulala ngesisu esingenalutho, ikakhulukazi uma ubudla isidlo sakusihlwa esiningi, kungaba yinkinga impela.
  • Maye, izinhlobo eziningi zokudla okuphumelelayo azikwazi ukubizwa zilinganiselwe ngokuya ngeqoqo lezinto ezifakiwe kwimenyu yazo. Ngakho-ke, odokotela nezazi zokudla okunomsoco ngokuqinile balulekisa ngokungalandeli imithetho enjalo yokudla ngaphezu kwesikhathi esibekiwe. Futhi uma isikhathi sokulahlekelwa kwesisindo singakupheli, khetha enye indlela, emnene futhi ethembekile yokwehlisa isisindo.

Ukufaka isicelo ekudleni okuphumelelayo

Zonke izinhlobo zokudla okuphumelelayo ezichazwe ngenhla akufanele ziphindwe kuze kube yizinyanga eziyi-3-4 ngemuva kokuphothulwa kwazo.

shiya impendulo