Okuqukethwe
- Ithula izidingo zokudla
- Ithula imenyu yokudla
- Imenyu yokudla yokuzila ukudla kwezinsuku ezintathu
- Imenyu yokudla okusheshayo kwezinsuku ezine zikaMargarita Koroleva
- Imenyu yokudla yokuzila ukudla kwezinsuku ezinhlanu
- Imenyu yokudla yokuzila ye-XNUMX
- Ukungafani kokudla okuzila ukudla
- Izinzuzo zokudla okusheshayo
- Ububi bokudla okusheshayo
- Ukuphindaphindwa kokulayishwa kokudla
Ukwehlisa isisindo kuze kufike ku-3 kg ezinsukwini eziyi-3.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-760 Kcal.
Uma ufuna ukuvalelisa inani elincane lamakhilogremu athe xaxa, awudingi ukusebenzisa usizo lwendlela eqinile yokwehlisa isisindo. Izinsuku zokuzila, eziningi kakhulu, zikwazi ukuguqula umzimba: amaprotheni, i-carbohydrate, amafutha, futhi kuhlangene. Okudume kakhulu ukudla okuncane ku-buckwheat, i-kefir, ama-apula, ukhukhamba, inyama enciphile noma inhlanzi. Ngenxa yokuphathwa kokudla okunjalo, kuncike ekwehliseni okungu-1-2 ngeviki, ungalahlekelwa ama-4-5 (nangaphezulu) amakhilogremu ngenyanga ngaphandle kokuhlukumezeka okubonakalayo nokulimala empilweni.
Kepha uma ufisa ukuguqulwa komzimba okusheshayo, ungaphendukela ekudleni okuphelele kokuzila ukuze uthole usizo. Sikwazisa ngokuhlukahluka kwale ndlela ehlala izinsuku ezingama-3, 4, 5 no-7. Khetha leyo ekubukayo bese ushaya umgwaqo ngomzimba omncane futhi okhangayo.
Ithula izidingo zokudla
Ukudla okuzila ukudla kunguhlelo lwesikhashana lokudla, umongo oyinhloko ukunciphisa kakhulu okuqukethwe kwekhalori ekudleni, ukudla ukudla okunemvelo okunamafutha aphansi nokunempilo.
Ngakho-ke, ukuze ukudla okwehliswayo kusebenza ngempumelelo futhi kulethe kuphela inzuzo kumzimba nasemzimbeni, udinga ukwenza okulandelayo kuqala:
- ukunciphisa inani lokudla kwansuku zonke; lokhu kuzodala ukushoda kwamandla futhi kuqhubekisele phambili inqubo yokwehlisa isisindo;
- lapho usebenzisa noma yimiphi imikhiqizo neziphuzo, udinga ukwenqaba ukungeza ushukela, usawoti, izinongo, amasoso kubo; Ungasebenzisa ijusi kalamula namakhambi ahlukahlukene ukwenza ukudla kwakho kunambitheke kakhulu.
- kubalulekile ukukhipha ngokuphelele ukudla ekudleni, lapho kunendawo yama-carbohydrate alula;
- udinga ukudla kancane (kaningi, kepha ngezingxenyana ezincane); lokhu kuzokuvumela ukuthi usheshise ngokushesha imetabolism yakho futhi uvikele izikhathi zokulamba kakhulu;
- nsuku zonke udinga ukuphuza amanzi ahlanzekile angenawo amakhabhoni (kufika ku-2 litre); futhi ungazitotosa ngamatheyisi wamakhambi naluhlaza ngaphandle kwama-sweeteners angeziwe.
Iyalayisha izinsuku ezintathu Ukudla kuyindlela enhle yokuphinda uthole isibalo sakho ngemuva kwamaholide, hhayi ngaphandle kwedili elijabulisayo. Lolu hlelo lokudla okufutshane luzokuvumela ukuthi ulahlekelwe ngamakhilogremu ama-2-3 bese uphinde uthole ukukhanya okulahlekile. Ngosuku lokuqala lokudla, udinga ukudla i-buckwheat, okuthi, ukuze ulondoloze izakhiwo eziwusizo kakhulu, kunconywa ukuthi ungabilisi, kodwa ukuyiphunga ngamanzi abilayo kuqala kusihlwa. Kuyafaneleka ukudla cishe ama-250 g walokhu okusanhlamvu ngosuku (isisindo sinikezwa ngendlela eyomile). Ngosuku lwesibili, ama-500 g we-chicken fillet aphethwe kakhulu, okufanele adliwe abilisiwe noma abhakwe. Inani elincane lamakhukhamba namaqabunga e-ulethisi kuzosetshenziselwa inkampani yenyama. Kodwa ngosuku lwesithathu udinga ukuphuza kufika ku-1,5 amalitha we-kefir ngokuqukethwe okunamafutha okungu-0-1%.
Kuze kufike ku-4 kg wesisindo eseqile kungalahleka usebenzisa ukudla okusheshayo kokudla kwesikhathi 4 usuku… Le nqubo yasungulwa isazi sokudla okunempilo uMargarita Koroleva. Ngosuku ngalunye lokudla, uzodinga le mikhiqizo elandelayo: izambane elilodwa eliphakathi, i-100 g ye-cottage shizi enamafutha aphansi noma aphansi, 200 g we-fillet yenkukhu engenasikhumba, ukhukhamba ama-2 amasha kanye no-900 ml we-kefir enamafutha aphansi.
Usuku lwe-5 ukudla okusheshayo kuzosiza umzimba ukuvalelisa ubuthi obuyingozi futhi ngesikhathi esifanayo ulahlekelwe ama-3-4 kilogram angadingekile. Kuzo zonke izinsuku ezinhlanu zokudla, uzodinga ukudla ukudla okulandelayo:
- 500 g woshizi onzima (khetha izinhlobo eziphansi kakhulu zamafutha hhayi usawoti kakhulu);
- ibhodlela lewayini elimhlophe elimhlophe (uma ungaphuzi noma ungakwazi ukuphuza utshwala ngalesi sikhathi, ungaphuza itiye eliluhlaza elingenashukela);
- i-cottage shizi ka-zero noma okuqukethwe okunamafutha aphansi (1 kg);
- amaqanda ama-5 enkukhu abilisiwe;
- ama-apula ama-5 anoma iluphi uhlobo;
- 5 utamatisi;
- 5 ukhukhamba.
Kunconywa ukuthi kudle isethi efanayo yokudla nsuku zonke, ngokulinganayo kusatshalaliswa uhlu olungenhla ngaphezu kwezinsuku ezi-5 zokudla. Uma ufisa, ukudla kungangezelelwa ngegalikhi, u-anyanisi, i-broccoli, iklabishi elimhlophe, isilimo esidliwayo esinamagatsha anamanzi, idile, iparsley namanye amakhambi owathandayo.
Usuku lwe-7 ukudla okuzila ukudla kunohlu olubanzi nakakhulu lwemikhiqizo evunyelwe ukusetshenziswa futhi ikuvumela ukuthi wenze inqubo yokulahlekelwa isisindo ibe ntofontofo. Manje ungadla inyama enamafutha, i-vinaigrette yemifino, i-borscht yemifino, inani elincane le-rye nesinkwa esimnyama, ubisi olunamafutha aphansi nobisi omuncu.
1 usuku ekudleni okungu-5 sisebenzisa iphalishi le-buckwheat elingenalutho, ukuze silungiselele ngalo sisebenzisa ama-250 g okusanhlamvu owomile.
2 usuku
Ukudla kwasekuseni: inyama yenkukhu ebilisiwe (100 g); 2 ukhukhamba omusha.
Isnack: 100 g yenhlama ebilisiwe yenkukhu.
Isidlo sasemini: i-chicken fillet ebilisiwe (100 g) no-ulethisi.
Isidlo sasemini: 100 g wenhlama yenkukhu ebhakiwe.
Isidlo sakusihlwa: 100 g wenhlama yenkukhu ebilisiwe; isaladi ka 1-2 ukhukhamba, amakhambi kanye namahlamvu ka ulethisi.
3 usuku Izikhathi ezinhlanu siphuza ama-5 ml we-kefir. Ngaphambi kokulala, uma ulambile, ungaphuza i-kefir.
Imenyu yokudla okusheshayo kwezinsuku ezine zikaMargarita Koroleva
Ukudla kwasekuseni: ingilazi ye-kefir.
Ukudla kwasekuseni kwesibili: amazambane abhakwe.
Isnack: ingilazi ye-kefir.
Isidlo sasemini: ingxenye yenyama yenkukhu ebilisiwe.
Isidlo sasemini: 2 ukhukhamba.
Isidlo sakusihlwa: i-cottage shizi.
Amahora we-1-2 ngaphambi kokulala, ungaphuza enye ingilazi ye-kefir.
Ukudla kwasekuseni: i-cottage shizi (100 g); ikhukhamba kanye namakhambi amasha.
Isnack: apula.
Isidlo sasemini: 100 g we-cottage shizi (ongakwenza ngamakhambi kanye neklabishi).
Isidlo sasemini: utamatisi.
Isidlo sakusihlwa: 100 g woshizi onzima; kufika ku-150 ml wewayini noma itiye eliluhlaza.
NgoMsombuluko ngoLwesine
Ukudla kwasekuseni: cishe i-150 g yemifino ye-vinaigrette; ucezu lwe-rye noma isinkwa esiphelele sezinhlamvu esingaxutshwa kancane nebhotela uhhafu wengilazi yobisi olunamafutha aphansi.
Isinongo: ucezu lwesinkwa se-rye noshizi we-cottage shizi onamafutha ayi-100 g (ungenza isemishi kulezi zithako kanye nenkathi ngamakhambi akho owathandayo).
Isidlo sasemini: ipuleti le-borscht yemifino; ucezu lwesinkwa; Imifino engu-1-2 engeyona yesitashi.
Isidlo sasemini: 100-150 g wezinhlanzi ezinamafutha, ezibilisiwe noma ezibhakiwe; cishe 30 g wesinkwa.
Isidlo sakusihlwa: 100 g wanoma iliphi iphalishi, elibilisiwe emanzini; uhhafu wengilazi yobisi olunamafutha amancane; 30 g isinkwa sikarayi.
NgoLwesibili uLwesihlanu
Ukudla kwasekuseni: 100-150 g wesaladi yemifino engeyona enesitashi efakwe ijusi kalamula kanye namafutha emifino; iqanda lenkukhu elibilisiwe.
Isinongo: kufika ku-200 ml wobisi olunamafutha amancane; ucezu lwesinkwa se-rye.
Isidlo sasemini: ipuleti le-borscht yemifino, ephekwe ngaphandle kokuthosa; kufika ku-150 g we-vinaigrette yemifino; 100 g wenyama ebilisiwe ebolile ngocezu oluncane lwesinkwa esimnyama.
Isidlo sasemini: 100 g we-zero fat cottage shizi.
Isidlo sakusihlwa: isaladi yemifino (100-150 g); ucezu lwesinkwa se-rye; ingilazi yobisi olunamafutha amancane.
NgoLwesithathu ngoMgqibelo
Ukudla kwasekuseni: kufika ku-130 g wesaladi yemifino; ucezu oluncane lukashizi onzima; ucezu lwesinkwa se-rye nebhotela; 1 tsp uju wemvelo.
Isnack: 100 ml ubisi olunamafutha aphansi nocezu lwesinkwa.
Isidlo sasemini: ipuleti le-borscht yemifino; Imifino engu-1-2 engeyona isitashi; kufika ku-100 g wenyama ebilisiwe noma ebhakwe ngocezu lwesinkwa se-rye.
Isidlo sasemini: kufika ku-150 g we-zero fat cottage shizi.
Isidlo sakusihlwa: cishe i-150 g yemifino ye-vinaigrette; ucezu lwesinkwa esimnyama (nebhotela).
Sunday
Manje usungadla noma yikuphi ukudla, kepha ukuze okuqukethwe kwekhalori ngosuku kungadluli amayunithi we-600 wamandla. Njengazo zonke ezinye izinsuku, zama ukunamathela ezimisweni zokudla okuyingxenye.
Ukungafani kokudla okuzila ukudla
- Akunakwenzeka ukuphendukela ekudleni okuzila ukudla uma kwenzeka ukwanda kwezifo ezingapheli, ngesikhathi sokugula (ikakhulukazi uhlobo oluthathelwanayo), impilo ebuthaka, umuzwa wobuthakathaka, isifo sikashukela, ukungabekezelelani komuntu ngamunye kweminye yemikhiqizo ehlongozwayo. .
- Futhi, awukwazi ukuqhubeka nokudla phambi kwesisu, izilonda, ukuphazamiseka emsebenzini wepheshana lamathumbu.
- Ebusheni nasekugugeni, ngezikhathi zokukhulelwa kanye ne-lactation, ukudla nokukhululeka kungasetshenziswa kuphela ngemuva kokubonisana nodokotela.
- Vele, ukubonisana ngochwepheshe ngeke kube ngokweqile kunoma yikuphi.
Izinzuzo zokudla okusheshayo
- Ukudla okuzila ukudla kukuvumela ukuthi ulahlekelwe amakhilogremu ambalwa ngaphandle kwemihelo yendlala, udle ukudla okunomsoco.
- Izinhlobonhlobo ezahlukahlukene zale nqubo zikuvumela ukuthi ukhethe ukudla okufaneleka kakhulu, ngokusho kokuncamelayo kokuthanda kwakho nezinhloso ezilandelwayo.
Ububi bokudla okusheshayo
- Akufanelekile kulabo abadinga ukulahlekelwa amakhilogremu amaningi.
- Futhi, isizathu sokwenqaba ukuhambisana nanoma yikuphi okukhethwa kukho kokudla okuzila ukudla kungaba iqiniso lokuthi udinga ukudla okuyingxenye.
- Futhi abantu abamatasa (ngokwesibonelo, phakathi nosuku lokusebenza) abanikezwa njalo ithuba lokudla njalo emahoreni ama-2-3.
Ukuphindaphindwa kokulayishwa kokudla
Ungasebenzisa izinketho zokudla kwezinsuku eziyi-3-4 unempilo enhle ngemuva kokumiswa okungenani amasonto ama-3. Futhi uma uzochitha izinsuku ezinhlanu noma ngaphezulu ekudleni, kungcono ukulinda inyanga ngaphambi kokuqala kabusha.