Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-10 kg ezinsukwini eziyi-7.
Okuqukethwe okumaphakathi kwekhalori nsuku zonke 340 Kcal (ngenketho yokuqala).
Uma udinga ukukhipha i-ballast yamafutha ephazamisayo ngesikhathi esifushane kakhulu, ukudla ngokweqile kuthembisa ukusiza. Imenyu yakhe enama-calories amancane ingalandelwa izinsuku ezingama-3-7, lapho, ngokusho kokubuyekezwa, kusuka ku-2 kuye ku-10 kg kuyashiswa (ngokuya ngobude nobukhulu bokudla kwemarathon). Namuhla sikumema ukuthi ufunde ngezinye zezinhlobo ezithandwa kakhulu zokwehlisa umzimba ngokweqile.
Izidingo zokudla ngokweqile
Okokuqala inketho yokudla eyeqisayo, uma ungazizwa ungaphathekile kahle ngokudla okunjalo, unganamathela kuze kube yizinsuku eziyi-7. Uma udinga ukulahlekelwa isisindo ngamakhilogremu ambalwa, khona-ke kuyoba okwanele ukuhamba izinsuku ezingu-3. Ungadla kathathu ngosuku. Nakuba, uma singagwegwesi, iningi lemikhiqizo ehlongozwayo ayikwazi ukubizwa ngokuthi ukudla okuphelele. Yonke imenyu imelelwa ngamanzi ngokungezwa kwejusi lemon noju, umhluzi weklabishi, imifino (okungcono uhlobo olungenayo isitashi) kunoma yiluphi uhlobo olungabandakanyi ukungezwa kwamafutha namafutha ahlukahlukene. Awukwazi ukusebenzisa usawoti kanye noshukela.
Okwesibili inketho eyeqisayo ibandakanya ukusetshenziswa kwemikhiqizo neziphuzo ezithile ngosuku oluthile. Unganamathela ekudleni kuze kube yizinsuku eziyi-7. Kukhona indawo kuyo yokuphuza, imifino, izithelo, izinsuku zamaprotheni kanye nesikhathi esikhethekile sokuphuma ekudleni. Ungathola okwengeziwe kwimenyu yalokhu kudla.
Use wesithathu okuhlukile kwendlela eyeqisayo kumele kusetshenziswe izinsuku ezi-4. Kulokhu, kufika kumakhilogremu angu-4 engeziwe angashiya umzimba. Ngosuku lokuqala, abathuthukisi bokudla bafuna ukudla irayisi elibilisiwe nokuphuza ijusi katamatisi. Ama-groats kufanele abe angapholishiwe, ansundu noma ansundu (kodwa angabi mhlophe!). Kubalulekile ukuthi uqiniseke ngekhwalithi yejusi, ikakhulukazi, ukuthi ayinawo ushukela. Ngakho-ke, kuhle ukusebenzisa ijusi yakho katamatisi.
Ngosuku lwesibili, kufanele udle imikhiqizo yobisi oluvutshiwe (i-cottage shizi ne-kefir) ye-zero noma okungenani okuqukethwe kwamafutha. I-Kefir ingadliwa kuze kufike ku-1,5 amalitha, i-cottage shizi - kufika ku-1 kg.
Usuku lwesithathu kufanele lunikezelwe ekusetshenzisweni kwe-chicken fillet (kufika ku-700 g ngomumo eyenziwe) kanye netiye elihlaza (kufika ku-1 litre). Noma iyiphi indlela yokupheka inyama, ngaphandle kokusebenzisa amafutha namafutha. Ukuze ukudla kungaphumeleli kuphela ekunciphiseni isisindo, kodwa futhi kuwusizo emzimbeni, ungafaki izikhwama zetiye. Kulunge kakhulu ukuphuza itiye eliluhlaza elisanda kwenziwa.
Ngesikhathi sesine, uqeda ukudla, usuku okudingeka udle ngalo ushizi onzima (kufika ku-300 g). Kepha kubalulekile ukuthi uqaphele ukuthi ushizi wehlukile kushizi. Kungcono ukuthenga ushizi we-soy tofu, onama-kilojoule amancane ekudleni kwakho. Uma uthenga ushizi ojwayelekile, khona-ke kungcono ukunciphisa inani lawo. Ungashintsha ushizi ne-cottage shizi, lapho kungenzeka ukuthi akudingeki ukhathazeke ngokuthi uzodlula ukudla kwekhalori. Ngaphezu kwalokho, namuhla kunconywa ukuphuza izingilazi ezimbili zewayini elimhlophe elimile.
Ukudla kwasekuseni: isipuni soju lwemvelo kufanele lihlanjululwe engilazini yamanzi afudumele noma ekamelweni lokushisa, engeza cishe amaconsi ayi-8 kalamula lapho bese uphuza; ngemuva kwemizuzu engu-15-20 ungaba nenkomishi yetiye noma yekhofi.
Isidlo sasemini: kufika ku-500 g wemifino (uma uzizwa ulambe kakhulu, shintsha ezinye zazo ngezingcezu ezimbalwa zenkukhu ebilisiwe noma i-turkey).
Isidlo sakusihlwa: umhluzi weklabishi (200 g weklabishi emhlophe udinga ukubiliswa emanzini imizuzu engu-20).
Ngaphambi kokulala: uma uzizwa ulambile kakhulu, phuza uhhafu wengilazi ye-kefir ephansi.
Usuku 1 (ukuphuza): Yidla inyama emuncu noma umhluzi wemifino lapho ulambile.
Usuku 2 (imifino)
- Ukudla kwasekuseni: isaladi leklabishi elimhlophe namakhukhamba amasha (ungawanciphisa ngenani elincane lamaphizi aluhlaza).
- Isnack: utamatisi obhakwe.
- Isidlo sasemini: isaladi yekhukhamba-utamatisi ngamakhambi.
- Isidlo sasemini: isaladi lezinqathe ezigayiwe kanye nama-beet.
- Isidlo sakusihlwa: isitshalo seqanda esibhakiwe kanye ne-bell pepper.
Usuku 3 (ukuphuza): okuphindiwe ngosuku 1.
Usuku 4 (izithelo): Konke ukudla kuqukethe izithelo ezihlukahlukene, futhi qiniseka ukuthi ufaka i-grapefruit kumenyu, edume ngezakhiwo zayo ezishisa amafutha.
Isibonelo sesilinganiso:
- Ukudla kwasekuseni: i-apula-orange mix.
- Isnack: uginindela wesithelo esisodwa samagilebhisi.
- Isidlo sasemini: isaladi ye-apula, i-pear kanye nembewu yamahalananda.
- Isidlo santambama: isigamu se-grapefruit kanye nekiwi encane.
- Isidlo sakusihlwa: ama-plums amakhulu ama-3-4.
Usuku 5 (amaprotheni): ngokusekelwe ekusetshenzisweni kwenyama enamafutha, inhlanzi, ukudla kwasolwandle, i-cottage shizi, ubisi, i-kefir, iyogathi yemvelo ngaphandle kokugcwalisa, amaqanda enkukhu (akukho ngaphezu kwama-2 ama-pcs.).
Isibonelo sesilinganiso:
- Ukudla kwasekuseni: amaqanda ama-2, abilisiwe noma aphekwe esikhwameni esomile.
- Isinekhi: 100-150 g we-curd, onganathiswa ngezipuni ezimbalwa ze-yogurt noma i-kefir.
- Isidlo sasemini: kufika ku-150 g wesibopho senyama ebilisiwe; isigamu sengilazi ye-kefir.
- Isidlo sasemini: i-100 g yefilishi yezinhlanzi ebhakwe kanye nezipuni ezimbalwa zesisindo esinamafutha aphansi.
- Isidlo sakusihlwa: ingilazi ye-kefir / ubisi.
Usuku 6 (ukuphuza): Phuza umhluzi futhi njengasosukwini lokuqala nolwesithathu.
Usuku 7 (ukuphuma ekudleni): inhloso ukuqedela inqubo kahle futhi, ngokunethezeka okuphelele emzimbeni, yivalelisa ngemikhawulo eqinile.
- Ukudla kwasekuseni: amaqanda ama-2 enkukhu abilisiwe; itiye.
- Isinongo: I-apula noma esinye isithelo esingeyona isitashi.
- Isidlo sasemini: isobho elinamafutha aphansi (cishe ama-250 ml); i-dessert - noma yisiphi isithelo noma idlanzana lamajikijolo.
- Isidlo sakusihlwa: isaladi yemifino efafazwe ngamafutha emifino.
Usuku 1
- Ukudla kwasekuseni: ingxenye yephalishi lelayisi.
- Isnack: ingilazi yejusi yetamatisi.
- Isidlo sasemini: ingxenye yelayisi; uhhafu wengilazi yejusi yetamatisi.
- Isidlo sasemini: ingilazi yejusi yetamatisi.
- Dinner: ingxenye yelayisi.
Usuku 2
- Ukudla kwasekuseni: 250 g we-cottage shizi kanye no-250 ml we-kefir.
- Umthamo: 200 g we-cottage shizi no-250 ml we-kefir.
- Isidlo sasemini: 250 g we-cottage shizi no-250 ml we-kefir.
- Isidlo sasemini: 250 ml ye-kefir.
- Isidlo sakusihlwa: 250 g we-cottage shizi.
- Ngaphambi kokulala: uma uzizwa ulambile, ungazitotosa ngengilazi ye-kefir ngaphambi nje kokuphumula ebusuku.
Usuku 3
- Ukudla kwasekuseni: 150 g wenyama yenkukhu ebilisiwe; inkomishi yetiye eliluhlaza.
- Isnack: 100 g ebhakwe yenkukhu.
- Isidlo sasemini: 250 g yenyama yenkukhu ebilisiwe; itiye eliluhlaza.
- Isidlo sasemini: itiye eliluhlaza.
- Isidlo sakusihlwa: kufika ku-200 g wenkukhu eyosiwe; itiye eliluhlaza.
Usuku 4
- Ukudla kwasekuseni: 50 g woshizi onzima.
- Isnack: ingilazi yewayini.
- Isidlo sasemini: 100 g woshizi onzima.
- Isidlo sasemini: 70-80 g woshizi onzima.
- Dinner: izingcezu ezimbalwa zeshizi nengilazi yewayini.
- Note
- … Uma ungabuphuzi utshwala - akuyona inkinga. Ungayifaka itiye eluhlaza.
Izimo zokudla ngokweqile
- Abantu abanesifo sikashukela, abanezinkinga zesisu noma zamathumbu, noma yikuphi ukugula okungathi sína abanakudla ngokweqile.
- Ngokuqinisekile, le nqubo ayifanele abesifazane abakhulelwe nabancelisayo, intsha, abantu asebekhulile, ngemuva kokuhlinzwa.
- Kuphikisiwe futhi kulabo ababize izinkinga zengqondo (ikakhulukazi, ukuthambekela kwe-bulimia, i-anorexia).
- Ngaphezu kwalokho, lolu hlobo lokwehlisa isisindo alunconywa kwabesifazane ngesikhathi sokuya esikhathini noma ngokungajwayelekile kokuya esikhathini.
Izinzuzo Zokudla Okudlulele
- Ukudla okwedlulele kuyasebenza kakhulu, ikakhulu ngenxa yokushoda kwama-carbohydrate ashesha kakhulu kwimenyu.
- Kuhle nokuthi umzimba uhlanzwe ngesikhathi sokudla. Ulahla izinhlobo ezahlukahlukene zezinto ezingathinta impilo.
- Enye intokozo ukwehla kwevolumu yesisu ngesikhathi sokudla. Ekupheleni kwawo, umzimba udinga ukudla okuncane ukwanelisa indlala. Ngakho-ke, uma ungawenzi ngokweqile, uzoba namathuba amaningi okubambelela emzimbeni wakho omusha.
- Ngesikhathi sokudla okwedlulele, ungonga imali nesikhathi sokupheka.
Ububi bokudla ngokweqile
- Ububi obuyinhloko bokudla okwedlulele ingozi yokulimaza umzimba. Kulula ukuqagela ukuthi ukwehla okuphathekayo kwenani lemikhiqizo edliwe kungaba nomthelela omubi empilweni. Maye, ekudleni okunjalo, asizitholi izinto eziningi ezidingekayo ezisiza izitho ukuthi zisebenze kahle futhi zingabi nengcindezi. Ngakho ukuthatha i-vitamin-mineral complex kuba imfuneko yokuphila ngokudla ngokweqile.
- Njengomthetho, ngenxa yokuqukethwe okuphansi kwekhalori, umuntu angahlangabezana nobuthakathaka bomzimba, ukukhathala okusheshayo nezinye izinto ezingemnandi zohlobo olufanayo. Mayelana nalokhu, le ndlela ayinconywa kubantu ababandakanyeka kwezemidlalo (ikakhulukazi labo abathola imithwalo yamandla). Ukuhlala ekudleni okwedlulele, kungcono ukubeka eceleni kuphela i-gymnastics engasindi enkambisweni yansuku zonke. Ukuzibandakanya ngenkuthalo ekufundiseni ngokomzimba okunama-calories amancane kangako kungadala ukungasebenzi emzimbeni.
- Ukukhawulela ngokuqinile inani lokudla okunempilo ekudleni kungathinta kabi imetabolism, yingakho kunamathuba aphezulu okungasigcini isisindo esisha. Iqiniso ngukuthi umzimba ungavele wesabe ukuqala kwezikhathi zendlala futhi ngokuzayo insalela etholakele (noma ngabe ukudla ikhalori lansuku zonke kungabi nehaba) kufihlwe endaweni ebekiwe.
- Ukuhlala ekudleni okunjalo okuqinile kuholela ekwehliseni amandla engqondo. Kuba nzima ukugxilisa ingqondo, kuvela ukukhohlwa, ukusebenza nokutadisha kungaba nzima kakhulu.
- Okungavamile ukubonakaliswa okungekuhle kokudla ekubukekeni komuntu. Ukuntuleka kwezakhamzimba ekudleni kungadala ukuwohloka esimweni sezinwele, izinzipho, isikhumba. Ngenxa yezinga lokwehla kwesisindo, isikhumba singaba yindilinga noma sisheke. Njengoba ukwazi ukubona, kukhona ukungalungi okuningi kunendlela eyeqile yokwehlisa isisindo kunezinzuzo. Ngakho-ke, ochwepheshe beluleka ukuguqula lesi sibalo ngendlela eqotho engadingi imikhawulo yokudla okuyikhadinali.
Ukwenza kabusha Ukudla Okudlulele
Njengoba kushiwo ngenhla, lokhu kudla kuqinile. Ngakho-ke, kunconywa ukuba usebenzise kuphela ezimweni ezimbi kakhulu. Futhi kuvame ukungathandeki kakhulu ukuyiphinda. Uma ngabe ize kuwe kalula ngokwanele, futhi ufuna ukuyizama ngokwakho, izazi zokudla zincoma ukuthi ungakwenzi ezinyangeni ezi-4-5 ezilandelayo ngemuva kokuyeka ukudla.