Okuqukethwe
- Izidingo zokudla eziyishumi nanhlanu
- Imenyu yokudla eyishumi nanhlanu
- Ukudla okulinganiselwa izinsuku eziyi-7 zokwehlisa isisindo ekudleni okuyi-XNUMX
- Ukudla Kwesampula Ukugcina Isisindo Ekudleni Okuyishumi nanhlanu
- Ukungafani kokudla okuyishumi nanhlanu
- Izinzuzo zokudla okuyishumi nanhlanu
- Okubi kokudla okuyishumi nanhlanu
- Ukudla kabusha
Ukwehlisa isisindo kuze kufike ku-6 kg emavikini amabili.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-920 Kcal.
Ngabe ufuna ukwehlisa isisindo kungabi isivivinyo esiqinile, kepha kube ngumsebenzi ofana nomdlalo? Kulokhu, ukudla okubizwa nge-Fifteen kukufanele. Kuyo, imikhakha yomkhiqizo ihlelwa ngombala. Uma uzibeka kahle ekudleni, njengoba umbhali wezindlela, isazi sokudla kanye nentatheli u-Oleg Tern ekholisa, ungancipha ngaphandle kokulimaza impilo yakho. Okwesihlanu akuthembisi nje kuphela ukususa amakhilogremu awazondayo, kepha futhi nokugcina imiphumela etholakele (njengoba, njengoba wazi, inikezwa labo abanciphise isisindo kunzima kakhulu kunokuvalelisa kumafutha omzimba).
Izidingo zokudla eziyishumi nanhlanu
Yonke imikhiqizo efakwe kumenyu ye-Spot ingeyohlelo oluthile lombala. Ukuze wenze ukudla kuphumelele ngangokunokwenzeka, faka umbala kumapheshana okudla bese uwalenga endaweni evelele. Ngakho-ke kuzoba lula kakhulu futhi kuthakazelise kakhulu ukuthi ubhale imenyu. Kuyaphawuleka ukuthi kulokhu kudla, ungakwazi ukulahlekelwa isisindo ngokushelelayo, futhi ulahlekelwe isisindo ngokushesha, futhi ugcine isimo, futhi kancane kancane wengeze ama-kilogram, uma kunesidingo.
Green umbala ukhomba umsoco onempilo futhi olinganiselayo. Kuhlanganisa amakhowe, amakhambi, imifino ehlukahlukene (uma ufuna ukunciphisa umzimba, kungcono ukugxila emikhiqizweni engeyona isitashi).
Red - lezi yimikhiqizo yamaprotheni efana nenyama enamafutha, i-offal, i-cottage shizi, inhlanzi nezilwane zasolwandle, amaqanda, ama-legumes.
К blue umbala uhlanganisa iziphuzo ezahlukahlukene, kufaka phakathi ubisi nobisi olumuncu.
iwolintshi umbala unesibopho sokusanhlamvu okuhlukahlukene, isinkwa se-rye, i-pasta neminye imikhiqizo kafulawa eyenziwe nge-durum kakolweni, kanye namazambane.
Ngaphansi yellow izithelo ezahlukahlukene namajikijolo anemibala enamakhodi.
Uma ufuna ukwehlisa isisindo somzimba, kufanele uhlele indlela odla ngayo ngendlela yokuthi kube nendawo yamachips abomvu, awolintshi, aluhlaza naphuzi. Isekethe yokuphakelwa kwamandla kagesi cishe kuleli cala izobukeka kanjena.
Ukudla kwasekuseni nesidlo sasemini: amathegi abomvu, awolintshi, aluhlaza okwesibhakabhaka
Isidlo sasemini: izindawo ezi-2-3 eziphuzi (kuya ngesisindo sesithelo).
Idina: izindawo ezibomvu, eziwolintshi neziluhlaza.
Kusuka koketshezi, kuvunyelwe ukuphuza iziphuzo zeziphuzo zezithelo (okungcono okusanda kufinywa) ngaphandle koshukela ongeziwe, kanye nekhofi elingenalutho nezinhlobo ezahlukahlukene zetiye.
Ngaphezu kwalokho, kanye ngesonto, kuvunyelwe ukubamba lokho okubizwa ngokuthi i-zigzag plus - zitotose nganoma yikuphi ukudla okuthandayo ongakuqapheli isikhathi esisele. Kepha, uma ungafuni ukunciphisa kakhulu inqubo yokwehlisa isisindo, zama ukukudla ngokulinganisela. Ungadli ngokweqile.
Izimiso ezibalulekile zokudla okuyishumi nanhlanu zifaka ukuphuza uketshezi olwanele nsuku zonke, ukugwema ukudla okuthosiwe. Ungasebenzisa inani elincane lamafutha yemifino njengokugqoka isaladi. Kunconywa ukuthi udle kane ngosuku, ngaphandle kokuphendukela kokudla ngaphambi nje kokulala. Ukusebenza okukodwa kufanele kube ngosayizi wesibhakela sakho. Uma siveza lesi simo ngamagremu, kwabobulili obufanele cishe bangu-150, futhi kwabesilisa - ama-200. Zama ukunikela okungenani isikhathi esincane emisebenzini yezemidlalo nsuku zonke.
Uma ufuna ukwehlisa isisindo ngokushesha okukhulu, ungasebenzisa uhlelo lokuncipha kwesisindo. Kepha kuyalulekwa ukuthi ungadli ngokwalolu hlelo isikhathi esingaphezu kwesonto elilodwa noma amabili. Kulokhu, umbala obomvu kufanele uboniswe ngokutholakala kwezinhlanzi ezinamafutha, izinhlanzi zasolwandle, amafutha aphansi noma ama-cottage shizi aphansi (kuze kufike ku-5%), inyama namaqanda anciphile kwimenyu yakho. Okuhlaza kuzomakwa ngemifino yombala ofanayo, amakhowe kanye namakhambi. Amajikijolo nezithelo ezingezona ezesitashi kufanele kukhethwe njengesithako sokudla esiphuzi. Futhi kwamathegi aluhlaza okwesibhakabhaka, itiye kuphela (okungcono i-mint namanye amakhambi), ikhofi (engekho izinkomishi ezingaphezu kwezimbili ngosuku), futhi-ke, amanzi amsulwa kufanele ashiywe ekudleni.
Uma ufuna ukwehlisa isisindo ngokushesha, hlela ukudla kwakho ukuze ibhulakufesi, isidlo sasemini nedina kube nama-chip amabili aluhlaza nelilodwa eliluhlaza okwesibhakabhaka nelilodwa elibomvu. Futhi wenze isidlo santambama kusuka ezindaweni ezimbili noma ezintathu eziphuzi.
Khulisa kancane kancane inani lama-carbohydrate ahamba kancane ekudleni kwakho (ngokunciphisa ezinye izinhlobo zokudla) ukuze ugcine ukuqina komzimba okukhona. Futhi uma udinga ukukhulisa isisindo, kancane kancane wengeze ubhanana, amagilebhisi, izinto ezibhakiwe, amaswidi anamafutha aphansi ekudleni futhi ubheke amandla. Ungakhohlwa ukuthi, ngokusho kochwepheshe, izinkomba ezijwayelekile (zombili isisindo somzimba nokulahlekelwa isisindo) zibhekwa njengokunyakaza (phezulu / phansi) komcibisholo wezilinganiso ngokungekho ngaphezu kwekhilogremu nengxenye ngesonto.
Ukudla okulinganiselwa izinsuku eziyi-7 zokwehlisa isisindo ekudleni okuyi-XNUMX
Usuku 1
Ukudla kwasekuseni: iqanda lenkukhu elibilisiwe nezikhwebu ezi-2 zommbila.
Isidlo sasemini: 2 ukhukhamba omusha.
Isidlo sasemini: i-appleauce nocezu lukashizi onzima (okungcono amafutha aphansi).
Isidlo sakusihlwa: ingxenye yenhlanzi ebhakiwe; izaqathe ezintsha noma ezibilisiwe; itiye.
Usuku 2
Ukudla kwasekuseni: kubilisiwe noma kuphekwe epanini ngaphandle kokungeza iqanda lenkukhu yebhotela; iklabishi isaladi ngamakhambi akho owathandayo.
Isidlo sasemini: inyama yenkomo ebilisiwe ngesaladi emhlophe yeklabishi; ingilazi yejusi likaphayinaphu.
Isidlo santambama: amajikijolo ahlukahlukene ahlanganiswe ne-blender, noma amajikijolo ambalwa nje.
Isidlo sakusihlwa: isaladi lotamatisi abasha, i-feta cheese kanye nemifino; ingilazi yezithelo ezomisiwe compote.
Usuku 3
Ibhulakufesi Itiye lemithi.
Isidlo sasemini: ucezu lwenkukhu, ebilisiwe noma ebilisiwe; isaladi kusuka kuklabishi elisha nophizi.
Isidlo santambama: i-apula ne-sitrobheli puree.
Isidlo sakusihlwa: izingcezu zenyama yenkukhu ebhakwe ngamakhambi; ingilazi ye-compote esekwe kumaphrune.
Usuku 4
Ukudla kwasekuseni: isitshalo seqanda esibhakwe enkampanini yemifino; ama-fat-fat granular cottage shizi; itiye.
Isidlo sasemini: inkukhu ebilisiwe noma ebhakwe; iklabishi elimhlophe lapho kunenani elincane lamaphizi aluhlaza.
Isidlo santambama: i-appleauce kanye nengilazi yamajikijolo amasha.
Isidlo sakusihlwa: upelepele oyisitshulu ogcwele ukudla kwasolwandle notamatisi itiye eliluhlaza.
Usuku 5
Ukudla kwasekuseni: inkukhu iyisitshulu notamatisi nophizi; izithelo isiphuzo.
Isidlo sasemini: i-buckwheat enamakhowe ayisitshulu noma abilisiwe; isinkwa esisanhlamvu sonke; ingilazi yejusi le-apula.
Isidlo santambama: isaladi le-apula nesitrobheli.
Idina: ucezu lwenhlanzi ebilisiwe; isaladi izaqathe kanye radishes; i-decoction yamakhambi.
Usuku 6
Ukudla kwasekuseni: ingxenye yephalishi le-oatmeal; iqanda lenkukhu elibilisiwe kanye nolunye uphizi oluhlaza.
Isidlo sasemini: inyama yenkomo egayiwe; isaladi iklabishi elimhlophe; ucezu lwesinkwa; ingilazi ye-apricot compote.
Isidlo sasemini: iwolintshi.
Isidlo sakusihlwa: inhlanzi ebhakwe ngamakhambi; itiye.
Usuku 7
Ukudla kwasekuseni: vinaigrette; amanye amakhekhe nesinkwa.
Isidlo sasemini: ama-champignon abilisiwe kanye nesaladi yemifino; Prune compote.
Isidlo sasemini: isaladi lamajikijolo, elinganikezwa ngeyogathi enamafutha amancane; ijusi yamagilebhisi.
Isidlo sakusihlwa: ucezu lwenyama kanogwaja ebilisiwe; isitshalo seqanda esisitshulu ngamakhambi; itiye.
Ukudla Kwesampula Ukugcina Isisindo Ekudleni Okuyishumi nanhlanu
Ukudla kwasekuseni: iphalishi le-oatmeal noma le-buckwheat; Isaladi Yemifino; ucezu lwesinkwa; inkomishi yetiye noma ikhofi.
Isidlo sasemini: inhlanzi eyisitshulu nelayisi elibilisiwe; imifino ehlukahlukene; Ingilasi yojusi wotamatisi.
Isidlo sasemini: ama-apula ama-2 amancane abhakiwe noma amasha.
Isidlo sakusihlwa: inyama ebilisiwe; ukhukhamba omusha; ingilazi ye-kefir.
Ukungafani kokudla okuyishumi nanhlanu
Akufanelekile ukunamathela emithethweni yeshumi nanhlanu kuphela uma kunezifo ezithile ezidinga ukondla okukhethekile. Kodwa-ke, noma kunjalo, uma ufisa, ungazilungisela le nqubo ngemuva kokubonisana okuningiliziwe nodokotela.
Izinzuzo zokudla okuyishumi nanhlanu
- Inzuzo engangabazeki ye-Fifteen Diet ukuthi ayidingi ukuyeka ukudla okuningi. Lokhu kusivumela ukuthi sikubize ngokuthi uhlelo lokudla okunomsoco, olungalandelwa isikhathi eside. Ngalesi sizathu, odokotela abaningi basekela izincomo zale ndlela.
- Ngokungafani nezinye izidlo eziningi, lokhu akunakho ukuphikisana.
- Amabala angalandelwa uma kwenzeka izifo zenhliziyo nemithambo yegazi, isifo sikashukela, ukungahambi kahle kwendlela yokugaya ukudla. Isisu, njengomthetho, siyaqhubeka nokusebenza ngokujwayelekile, ngaphandle kokunikeza ingcindezi engadingekile enhliziyweni.
- Ubuhle bale nqubo ukusebenza kwayo ngezindlela eziningi.
- Ukuhlala ku-XNUMX, ungalahlekelwa isisindo (ngokushelela noma ngokushesha), futhi ugcine isisindo, futhi uzuze amakhilogremu uma ukhuluphele.
Okubi kokudla okuyishumi nanhlanu
- Ububi bokudla, obuba yisikhubekiso kwabanye ekuqaleni kokulandela inqubo, mhlawumbe, kungabizwa kuphela ngesidingo sokuhlolisisa imithetho yohlelo ngokuningiliziwe.
- Ekuqaleni, kuzodingeka uhlole uhlu lokudla cishe ngaso sonke isikhathi lapho wenza amamenyu. Kodwa into eyinhloko yisifiso sakho. Ngokuqinisekile kungekudala kuzoba umkhuba, futhi ungahlela kalula indlela odla ngayo.
Ukudla kabusha
Ungakwazi ukunamathela ekudleni okuyishumi nanhlanu noma yisiphi isikhathi uma uzizwa kahle. Vele ushintshe izinketho.