Ukudla kwamaqanda, amaviki ama-2, -7 kg

Ukwehlisa isisindo kuze kufike ku-7 kg emavikini amabili.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-880 Kcal.

Ukudla kwamaqanda sekuzuze ukuthandwa kabanzi ngenxa yokusebenza kwawo okumangazayo. Amashumi ngisho namakhulu ezinkulungwane zabalandeli bawo kuwo wonke amazwekazi azoqinisekisa ukuthi ukudla kwamaqanda kuyasebenza ngempela, futhi ngeke kunikeze kuphela imiphumela ebikezelayo nehlaba umxhwele, kepha futhi kubekezeleleka kalula.

Njengesihlobo sayo esiseduze, iMaggi Egg Diet, ukudla kwamaqanda kwamasonto amabili nakho kwakhiwa ngongoti bezemvelo abavela e-United States, ngakho-ke, isethi yokudla nokudla kwesikhashana kungokwesiko kwabaseMelika. Lokhu kudla kutholwe izinkanyezi eziningi zaseHollywood, isibonelo. umlingisi u-Adrian Brody wehlise u-14 kg (impela hhayi ngasikhathi sinye) ngendima yakhe kwifilimu yomlando "I-Pianist" ekudleni kwamaqanda.

Izidingo zokudla kwamaqanda amasonto ama-2

Ukudla kusekelwe emaqanda enkukhu avamile, kuwumkhiqizo wemvelo futhi ophansi wekhalori oqukethe zonke izingxenye ezibalulekile zokuvuselelwa kwezicubu zomzimba. Yize lokhu kudla kubizwa ngokuthi ukudla kwamaqanda, ngaphezu kwamaqanda, imenyu ifaka inyama nenhlanzi, okunye ukudla kwamaprotheni, ngoba uma kungenjalo amaqanda ama-4-6 ngosuku aningi kakhulu.

Isithako sesibili esisebenza kahle kakhulu kwimenyu yi-grapefruit, futhi izakhiwo zayo njenge-fat burner ephumelelayo zaziwa kahle.

Imenyu iqukethe inala yezithelo nemifino, ngesikhathi esifanayo idala umuzwa wokungabikho kwendlala futhi ihlinzeka umzimba ngamavithamini engeziwe, amaminerali nama-amino acids ngesikhathi sokudla.

Izinsuku eziyi-14 ekudleni kwamaqanda, ungalahlekelwa ngokushesha amakhilogremu angu-7 noma ngaphezulu, kepha umphumela uzoba uma ulandela imithetho yawo eqinile:

  • Amaqanda avunyelwe ukuthi abiliswe futhi abiliswe, futhi abiliswe, futhi athosiwe (kodwa ngaphandle kwamafutha).
  • Imifino ingadliwa iluhlaza (ngokwesibonelo kumasaladi) bese ibilisiwe (futhi ngaphandle kukawoyela).
  • Kubalulekile ukubheka umbuso wokuphuza (ukwandisa umthamo owengeziwe woketshezi ube ngamalitha ama-2). Ungakwazi ikhofi, eluhlaza, izithelo noma itiye elimnyama, kanye namanzi okuphuza (avamile, amile futhi angenawo amaminerali).
  • Ukwengezwa kwanoma yikuphi amafutha kufanele kuqedwe ngokuphelele. Lokhu kusebenza kuwo wonke amasaladi yemifino nokulungiswa kokudla (futhi gazinga ngaphandle kukawoyela). Ukugqoka, kuvunyelwe ukusebenzisa amasoso angenawo uwoyela, njengososo katamatisi nososo noma ketchup angenawo amafutha.
  • Awukwazi ukufaka imikhiqizo esikhundleni kumenyu, kodwa kuvunyelwe ukukhipha okuthile ngokuphelele (isibonelo, inhlanzi yesidlo sasemini / isidlo sakusihlwa ngoLwesihlanu).
  • Usawoti kanye noshukela akufanele kufakwe.
  • Kuyinto efiselekayo kakhulu ukwandisa ukuvivinya umzimba (ngaphakathi kwemikhawulo efanelekile). Ngenkathi okunye ukudla ngokuvamile kungakhuthazwa, imenyu yokudla kwamaqanda enamaprotheni aphezulu inomthelela kulokhu.
  • Ukudla kwamaqanda kufaka ukudla okuqinile kathathu ngosuku. Ukudla okulula phakathi kwebhulakufesi / isidlo sasemini / isidlo sakusihlwa kukhishwe ngokuphelele.

Imenyu yokudla kwamaqanda

Imenyu ishintshana phakathi kwemikhiqizo yamaprotheni (amaqanda, inyama nenhlanzi), izithelo ezisawolintshi (amagilebhisi namawolintshi) nezithelo, okunomthelela ekuwohlokeni kwamafutha ngokushesha nangempumelelo.

Kunoma yiluphi uhlobo lwemenyu, inani noma isisindo semifino nezithelo, ngaphandle kokuthi kuboniswe ngokusobala, kungaphekwa ngaphandle kwemingcele (uma umbuso onjalo ubonakala uwubukhazikhazi ngokweqile kuwe, njengenketho, yenza ingxenye ovame ukucabanga ukuthi ijwayelekile).

Imenyu yokudla kwamaqanda izinsuku eziyi-14

UMsombuluko

Ukudla kwasekuseni: iwolintshi noma uhhafu wamagilebhisi (encane ingaphelela), iqanda elilodwa noma amabili, ikhofi noma itiye.

Isidlo sasemini: noma yiluphi uhlobo lwesithelo - i-kiwi, i-grapefruit, ama-apula, amapheya, amawolintshi, njll.

Isidlo sakusihlwa: 150-200 g wenyama eshisiwe noma ebilisiwe.

NgoLwesibili

Ukudla kwasekuseni: iwolintshi noma uhhafu wamagilebhisi (encane ingaphelela), iqanda elilodwa noma amabili, ikhofi noma itiye.

Isidlo sasemini: 150-200 gr. Inkukhu yebele (ishubile noma ibilisiwe).

Isidlo sakusihlwa: isaladi, ucezu lwesinkwa esisodwa noma ithosi, amaqanda ama-1.

Ngaphambi kokulala: i-orange noma isigamu se-grapefruit.

NgoLwesithathu

Ukudla kwasekuseni: iwolintshi noma uhhafu wamagilebhisi (encane ingaphelela), iqanda elilodwa noma amabili, ikhofi noma itiye.

Isidlo sasemini: kufika ku-200 g we-ulethisi, i-cottage shizi engu-150 g enephesenti eliphansi lamafutha kanye ne-toast engu-1.

Isidlo sakusihlwa: 150-200 g wenyama ebilisiwe ebilisiwe.

NgoLwesine

Ukudla kwasekuseni: iwolintshi noma uhhafu wamagilebhisi (encane ingaphelela), iqanda elilodwa noma amabili, ikhofi noma itiye.

Isidlo sasemini: noma yiluphi uhlobo lwesithelo - izithelo zomvini, ama-apula, amapheya, amawolintshi, njll.

Isidlo sakusihlwa: kufika ku-200 g wesaladi, i-150 g yenyama ebilisiwe ebilisiwe.

Friday

Ukudla kwasekuseni: iwolintshi noma uhhafu wamagilebhisi (encane ingaphelela), iqanda elilodwa noma amabili, ikhofi noma itiye.

Isidlo sasemini: amaqanda ama-2, ubhontshisi abilisiwe aze afike ku-100 g, i-zucchini abilisiwe aze afike ku-200 g, isanqante esi-1 noma uphizi oluhlaza 50 g.

Isidlo sakusihlwa: isaladi, inhlanzi engu-150 gr., I-Orange noma i-grapefruit.

Saturday

Ukudla kwasekuseni: iwolintshi noma uhhafu wamagilebhisi (encane ingaphelela), iqanda elilodwa noma amabili, ikhofi noma itiye.

Isidlo sasemini: noma yiluphi uhlobo lwesithelo - isithelo samagilebhisi, ama-apula, amapheya, amawolintshi, njll.

Isidlo sakusihlwa: 200 g wesaladi, inyama enamafutha aphansi abilisiwe 150 g.

Sunday

Ukudla kwasekuseni: iwolintshi noma uhhafu wamagilebhisi (encane ingaphelela), iqanda elilodwa noma amabili, ikhofi noma itiye.

Isidlo sasemini: 150 g webele lenkukhu, noma yimiphi imifino ebilisiwe efinyelela ku-200 g, utamatisi omusha omusha, i-orange noma i-grapefruit.

Isidlo sakusihlwa: imifino ebilisiwe kuze kufike ku-400 gr.

Imenyu yesonto lesibili Izinguquko zincane futhi ibhulakufesi lansuku zonke liyafana: amaqanda ama-1-2 no-orenji owodwa noma uhhafu wamagilebhisi.

UMsombuluko

Ukudla kwasekuseni: iwolintshi noma uhhafu wamagilebhisi (encane ingaphelela), iqanda elilodwa noma amabili, itiye / ikhofi.

Isidlo sasemini: inyama enciphile 150 g, isaladi.

Isidlo sakusihlwa: kufika ku-200 g, amaqanda amabili, isithelo samagilebhisi.

NgoLwesibili

Ukudla kwasekuseni: iwolintshi noma uhhafu wamagilebhisi (encane ingaphelela), iqanda elilodwa noma amabili, itiye / ikhofi.

Isidlo sasemini: inyama enamafutha aphansi 150 g, noma isiphi isaladi yemifino eyenziwe ngemifino emisha.

Dinner: isaladi ngaphambi kuka-200 g, amaqanda amabili, i-orange.

NgoLwesithathu

Ukudla kwasekuseni: iwolintshi noma uhhafu wamagilebhisi (encane ingaphelela), iqanda elilodwa noma amabili, itiye / ikhofi.

Isidlo sasemini: inyama enciphile 150 g, ukhukhamba amabili.

Isidlo sakusihlwa: amaqanda amabili, isaladi yemifino kuze kufike ku-200 g, isithelo samagilebhisi.

NgoLwesine

Ukudla kwasekuseni: iwolintshi noma uhhafu wamagilebhisi (encane ingaphelela), iqanda elilodwa noma amabili, ikhofi / itiye.

Isidlo sasemini: imifino ebilisiwe kuze kufike ku-200 g, amaqanda amabili, i-100-150 g ye-cottage shizi.

Dinner: amaqanda amabili.

Friday

Ukudla kwasekuseni: iwolintshi noma uhhafu wamagilebhisi (encane ingaphelela), iqanda elilodwa noma amabili, ikhofi / itiye.

Isidlo sasemini: izinhlanzi ezibilisiwe 150-200 g.

Dinner: amaqanda amabili.

Saturday

Ukudla kwasekuseni: iwolintshi noma uhhafu wamagilebhisi (encane ingaphelela), iqanda elilodwa noma amabili, ikhofi / itiye.

Isidlo sasemini: utamatisi omusha omusha, inyama engu-150 g, isithelo samagilebhisi.

Isidlo sakusihlwa: izithelo 200-300 g.

Sunday

Ukudla kwasekuseni: iwolintshi noma uhhafu wamagilebhisi (encane ingaphelela), iqanda elilodwa noma amabili, ikhofi / itiye.

Isidlo sasemini: imifino efinyelela ku-200 g, inkukhu engu-150 g, i-orange

Isidlo sakusihlwa: amaqanda amabili, imifino ebilisiwe efinyelela ku-200 g.

Ukungafani ekudleni kwamaqanda amaviki ama-2

  • Ukudla kuyaphikisana uma kukhona isifo sesibindi.
  • Kusanda kwenziwa ukuhlinzwa kwamathumbu emathunjini.
  • Kunezifo zezinso, kufaka. okungamahlalakhona.
  • Noma yiluphi uhlobo lokungezwani komzimba namaqanda kanye / noma izithelo zamawolintshi.
  • Kukhona ukungabekezelelani komuntu ngamunye kumaprotheni amhlophe amaqanda.

Kunoma ikuphi, ngaphambi kokudla, akulimazi ukuthola izeluleko kusazi sokudla.

Izinzuzo zokudla kwamaqanda amasonto ama-2

  1. Ukudla kuyasebenza, ukwehla kwesisindo esingu-7 kg ngesisindo esikhulu sokuqala kuyinkomba ejwayelekile.
  2. Imiphumela etholakele yesikhathi eside, okusho ukuthi isisindo sigcinwa sizinzile (kunjalo, uma ungafuni ukudla ekugcineni).
  3. Imenyu icebile kakhulu ngamavithamini, ama-amino acid kanye nezakhi zamaminerali, izithelo / imifino nsuku zonke ngobuningi obukhulu. Ukuthatha izakhiwo ezengeziwe zamavithamini kungakhethwa (kepha-ke akulimazi).
  4. Ukudla akukwazi ukubhekwa njengokuthwala okunzima, bambalwa abantu abazoshiya umjaho ngenxa yomuzwa wendlala ongabekezeleleki.
  5. Njengeningi lokudla kwamaprotheni, iqanda nalo lilungele abantu abakhuthele ngokomzimba, okusho ukuthi amakilasi angeziwe okuqina / ukwakheka amukelekile kuphela (ngaphezu kwalokho, umzimba uzoshesha).
  6. Akuthathi isikhathi esiningi ukulungisa ukudla.
  7. Ubuningi bemifino / izithelo ezisanda kuvela ezinsukwini zokuqala zizoguqula ukubukeka, izinwele, isikhumba, okungukuthi, lungela ukuthola izincomo.
  8. Ayikho imikhiqizo yangaphandle kumenyu; konke okudingayo ukuze uthole ukudla kungathengwa esitolo esivamile segrosa.
  9. Ukudla akunayo imikhawulo yeminyaka (yiqiniso, ukuba yintsha, ukuthatha umhlalaphansi kanye neminyaka yangaphambi kokuthatha umhlalaphansi kudinga ukugadwa ngudokotela oqeqeshiwe).

Okubi kokudla kwamaqanda amasonto ama-2

  1. Kuyadingeka ukulandela ngokuqinile imenyu yokudla - ngaphandle kwalokho imiphumela elindelekile yokudla izoncishiswa.
  2. Imenyu yokudla iqukethe inani elikhulu lamaqanda nezithelo ezisawolintshi, futhi yomibili le mikhiqizo yaziwa njengezinto ezingezwani nomzimba ezinamandla. Ngakho-ke, izimpawu zokungezwani komzimba zingenzeka ngisho noma kungekho ukusabela okwedlulele kwe-allergic kule mikhiqizo okuye kwabonwa. Uma kufanele ubhekane nalokhu, yeka ukudla bese uthintana nochwepheshe.
  3. Ukudla kuncoma ngokuqinile ukwanda komzimba. imithwalo. Kepha lokhu akunakwenzeka noma kuyinkinga kwezinye izimo, ngoba uma imithwalo ingakhushulwa, lungela ukuthi imiphumela ibe ngaphansi kokulindelekile.

Ukudla kwamaqanda okuphindiwe amasonto ama-2

Uma kunesidingo, phinda lokhu kudla kungakapheli inyanga eyodwa nohhafu ngemuva kokuphothulwa.

shiya impendulo