Ukudla kwezinhlanzi, izinsuku ezi-3, -3 kg

Ukwehlisa isisindo kuze kufike ku-3 kg ​​ezinsukwini eziyi-3.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-830 Kcal.

Ukudla kwezinhlanzi ngempumelelo kulwa namakhilogremu athe xaxa futhi kuthuthukisa ukusebenza komzimba. Kunezinketho ezahlukahlukene zokuncipha kwesisindo senhlanzi, zikhethele leyo oyithanda kakhulu futhi ekufanele.

Okhokho bethu bazithokozela izinzuzo zezinhlanzi emakhulwini amaningi eminyaka edlule, futhi lapho kwavela “usuku lwenhlanzi” oluyisibopho lwesonto, oluhlelwe yizo zonke izikhungo zokupheka.

Izidingo zokudla kwezinhlanzi

Uma isikhathi sokunciphisa isisindo singekho, kungenzeka ukuthi uzikhawulele ezinsukwini zokuzila usebenzisa inhlanzi. Ukudla okuncane okunjalo kuholela ngokufanele phakathi kwezindlela zabo ezifanayo. Inhlanzeko yezinhlanzi ingumkhiqizo obaluleke kakhulu wokudla, ogcwalisa umzimba wethu ngezinto eziningi eziwusizo, onikela ekwehliseni isisindo okusebenzayo nobumnene. Ukwehlisa izinsuku zezinhlanzi zihlukile. Noma ngabe iyiphi inketho yokwehlisa oyithandayo, kungcono ukhethe izinhlobo zezinhlanzi ezinciphile. I-hake, i-pike, i-perch, i-capelin, i-carpian crucian, i-pike perch, i-cod, i-pollock, i-whiting eluhlaza okwesibhakabhaka, i-pollock yizinqumo ezinhle.

В usuku lokuzila enhlanzini ebilisiwe udinga ukusebenzisa ama-600-650 amagremu ezinhlanzi ezibilisiwe ngokudla okuyisihlanu. Akunconywa ukuba usawoti wezinhlanzi, futhi futhi akufanelekile ukwengeza noma yiziphi izinongo kuwo. Khumbula ukuphuza okungenani ilitha elilodwa nohhafu wamanzi anganyakazi nsuku zonke.

Ungabamba futhi usuku lokuzila kuzinhlanzi zemifino nemifino, inhlanganisela ephelele yemikhiqizo. Uma ukhetha inhlanzi, kulokhu kunconywa ukuthi uhlale ku-pike perch. Kodwa lokhu akubalulekile, ungadla noma iyiphi inhlanzi enamafutha aphansi. Ukudla kwalolu suku kuqukethe amagremu angu-400 wezinhlanzi zezinhlanzi kanye namagremu angu-600 emifino (angadliwa eluhlaza, eyisitshulu noma e-steam). Ungakwazi ukwengeza amafutha amancane emifino eluhlaza; amafutha omnqumo yiyona ndlela engcono kakhulu yokukhetha. Uma ubeka imifino ekwelapheni ukushisa, kungcono ukwenqaba amafutha. Okuhamba phambili yimifino efana neklabishi, utamatisi, ukhukhamba, ama-radishes, izaqathe. Amazambane, ngenxa yobuningi besitashi kuwo, akufanelekile ukudla namuhla. Ungasebenzisa futhi imifino ehlukahlukene.

Okunye ukukhipha okudumile ngu usuku lokuzila izinhlanzi namaqanda, okudingeka ukuthi udle ama-400 g we-fish fillet, amaqanda ama-3 enkukhu, uhhafu we-orange kanye nengxenye yesaladi yemifino engeyona isitashi enesisindo esingu-200-300 amagremu.

Uma uthanda i-cottage shizi, ungalayisha nayo. Usuku lokwehliswa kwezinhlanzi nolwandle uthatha ukusetshenziswa kwamagremu angama-300 wamafutha angenawo amafutha (ubuningi, 1%) cottage shizi kanye no-400 g wezinhlanzi ezifakiwe.

Phakathi izinsuku zezinhlanzi nobisi omuncu ukuncipha kwesisindo ngokusebenzisa i-yogurt nakho kuyathandwa. Kepha ekwehliseni, kuphela i-yoghurt engenamafutha angenalutho efanelekile futhi okungcono ngokuzilungiselela kwayo. Sisebenzisa amagremu angu-400 ezinhlanzi (abilisiwe noma abhakelwe) ngosuku futhi siphuza cishe amamililitha angama-500 eyogathi. Ungashintsha i-yogurt ngama-kefir aphansi.

Kukhona okhethekile usuku lokuzila izinhlanzi kwabesifazane abakhulelwe… Kodwa-ke, ukuyibamba, akudingekile ukuthi ulinde ingane. Noma ngubani angathulula ngale ndlela. Lapha ukudla kufanele kube nama-gramu angama-300 wezinhlanzi ezifakwe ezinhlanzini kanye no-300 amagremu wezithelo nemifino (okungcono okungabi-isitashi).

Kuzo zonke izinsuku zokuzila ezishiwo, kunconywa nokudla okuyingxenye. Uma wenza ukuthulwa okunjalo ngendlela ehlelekile, usuku olulodwa noma ezimbili ngesonto, imiphumela ingabonakala kakhulu. Ngokusho kokubuyekezwa, ngenyanga, abantu abaningi, ngenxa yokwehlisa, balahlekelwe ngamakhilogremu amahlanu ngaphezulu.

Uma udinga ukunciphisa isisindo ngokushesha okukhulu, ungazama ukudla okususelwa enhlanzini. Enye emfushane kakhulu ukudla kwezinhlanzi izinsuku ezintathu… Ukudla kwakhe kwansuku zonke ngamagremu angama-500 ezinhlanzi ezifakwe ngaphandle kasawoti ekudleni okuhlanu. Futhi, isidlo ngasinye kufanele sifake ingxenye encane yesaladi yemifino (sisebenzisa ukhukhamba, iklabishi elimhlophe, utamatisi). Njengomthetho, ama-kilogram ama-2-3 angadingeki abaleka emzimbeni ngalezi zinsuku. Uma uzizwa umuhle futhi ufuna ukunciphisa isisindo esithe xaxa, unganweba le nqubo ize ifike ezinsukwini ezi-5.

Ama-3-5 kilograms wesisindo eseqile kuzokusiza ulahlekelwe Ukudla kwezinhlanzi masonto onke… Kuyo nsuku zonke, kufanele udle amagremu angama-600 enhlanzi ebilisiwe (amagremu angama-200 esidlweni ngasinye esikhulu), imifino engeyona yesitashi kanye no-300 gramu we-curd ephansi. Kunconywa ukuthi udle okungenani kane ngosuku.

Okudumile futhi ukudla kwezinhlanzi kwezinsuku eziyishumi… Ngalesi sikhathi, ungalahlekelwa kufika ku-6-7 kilograms we-fat ballast. Isici esivelele sale nqubo ukuthi ihlukaniswe yaba ukudla okuningi. Kunconywa futhi ukugcina umbuso wokuphuza okhethekile. Isisekelo sokudla, ngaphezu kwezinhlanzi, yimifino engekho isitashi, amaqanda enkukhu, i-cottage shizi enamafutha aphansi, iyogathi. Kuchazwe ngokuningiliziwe kumenyu yokudla.

Enye indlela ephumelelayo yokwehlisa isisindo ngu Ukudla kwezinhlanzi ze-hollywood… Kuyaziwa ukuthi uVictoria Beckham no-Eva Longoria baphendukela kuye bezofuna usizo. Ungaqhubeka nale ndlela kuze kube yizinsuku eziyi-10. Usuku olulodwa, kufanele kudliwe, kuhlukaniswe kube ukudla okuyisihlanu, amaqanda amabili abilisiwe, izinkomishi ezi-2 ze-kefir enamafutha aphansi, ama-2 g wezinhlanzi ezinciphile, izithelo ezi-700 ezingekho isitashi kanye no-2-400 amagremu wesaladi yemifino (utamatisi, ukhukhamba Kunconywa iklabishi).

Ochwepheshe bezokudla bayeluleka ukusebenzisa imikhiqizo yezinhlanzi kubilisiwe, kubhakwa noma kunoma iyiphi enye indlela, engadingi ukungezwa kwamafutha namafutha. Kubaluleke kakhulu, yiqiniso, ukukhetha izinhlanzi ezintsha. Izinhlanzi ngokuqinisekile zinephunga elithile, kodwa akufanele zibe nokhahlo kakhulu noma zingajabulisi. Kungakhathaliseki ukuthi i-pulp yezinhlanzi kufanele ibe nokuvumelana okuxekethile. Ukuhlola okulandelayo kungenziwa. Cindezela i-fillet ngomunwe wakho. Uma iphinde yabuya ngokushesha, cishe inhlanzi ilungile. Uma kukhona isibotho esisele, umkhiqizo onjalo kufanele ulahlwe. Umbala wenyama yezinhlanzi ungahluka kuye ngokuthi hlobo luni. Kungaba okuguquguqukayo, okubomvu-owolintshi, okubomvu nge-pinkish tint, kodwa kungabi luhlaza noma ophuzi. Uma uthenga inhlanzi yonke, qaphela ama-gill ayo, umbala wabo akufanele ube mnyama. Qinisekisa ukuthi izimbambo zihambisana ne-pulp. Uma ungeke upheke ngokushesha izinhlanzi, kufanele zithunyelwe esiqandisini noma eqandisiwe. Esimweni sokuqala, izinhlanzi zingagcinwa izinsuku ezimbalwa, futhi izinhlanzi zingagcinwa efrijini izinyanga ezimbalwa.

Imenyu yokudla kwezinhlanzi

Ukudla kosuku lokuzila ngezinhlanzi ezibilisiwe

Ukudla okungu-5, okuhlelwe cishe ngezikhathi ezithile, kudla kuze kufike ku-650 g wezinhlanzi ezibilisiwe (ngokwesibonelo, i-hake).

Isabelo sosuku lokuzila izinhlanzi ezibomvu

Ukudla kwasekuseni: 100 g wezinhlanzi ezibomvu.

Isinongo: i-apula eliluhlaza.

Isidlo sasemini: 100 g wezinhlanzi ezibomvu kanye nesaladi likhukhamba-utamatisi.

Isidlo sasemini: iwolintshi.

Isidlo sakusihlwa: 100 g wezinhlanzi ezibomvu.

Ukuzila ukudla ngosuku ngezinhlanzi nemifino

Ukudla kwasekuseni: 100 g wezinhlanzi ezibilisiwe noma ezibhakiwe iklabishi nekhukhamba isaladi (150 g).

Isnack: utamatisi omusha.

Isidlo sasemini: inhlanzi ebilisiwe (100 g) kanye nekhukhamba.

Isidlo sasemini: ubhaka wenhlanzi obhakiwe (100 g) nopelepele wensimbi.

Isidlo sakusihlwa: 100 g wezinhlanzi (pheka ngaphandle kwamafutha).

Isidlo sakusihlwa sesibili: isaladi yemifino (150 g).

Isabelo sosuku lokuzila izinhlanzi namaqanda

Ukudla kwasekuseni: amaqanda ama-2 abilisiwe kanye nohhafu wewolintshi.

Isinongo: isaladi yemifino engeyona enesitashi.

Isidlo sasemini: 200 g yezinhlanzi ezifakiwe, ezibilisiwe noma ezibhakiwe.

Isidlo sasemini: inkomishi yokuhluzwa kwanoma imaphi amakhambi.

Isidlo sakusihlwa: 200 g we-pollock ebilisiwe noma ezinye izinhlanzi ezinamafutha aphansi; iqanda elibilisiwe noma elithosiwe ngaphandle kwamafutha.

Isabelo sosuku lokuzila ezinhlanzini nase-cottage shizi

Ukudla kwasekuseni: 180-200 g we-fat fat curd; itiye eliluhlaza.

Isidlo sasekuseni sesibili: umhluzi we-rosehip.

Isidlo sasemini: 200 g wesibopho semfucumfucu ebhakwe.

Isidlo sasemini: ushizi onamafutha amancane (100 g).

Isidlo sakusihlwa: 200 g wezinhlanzi ezondile, ezibilisiwe noma ezibhakiwe; inkomishi yetiye.

Isabelo sosuku lokuzila izinhlanzi neyogathi

Kufanele kube nokudla okuyisihlanu okufanayo, ngakunye okuqukethe ama-fillets angama-80-90 g wezinhlanzi ezibilisiwe noma ezishubile kanye ne-100 ml ye-yogurt engenalutho.

Ukudla kosuku lokuzila ngezinhlanzi zabesifazane abakhulelwe

Ukudla kwasekuseni: 100 g wezinhlanzi ezibilisiwe kanye nohhafu katamatisi omusha.

Isnack: 2 ama-tangerine amancane.

Isidlo sasemini: 100 g wezinhlanzi ezibhakiwe

Isidlo sasemini: uhhafu wekhukhamba.

Isidlo sakusihlwa: inhlanzi ebilisiwe noma ebhakwe (100 g).

Isidlo sakusihlwa sesibili: i-apula.

Ukudla kokudla kwezinhlanzi kwezinsuku ezintathu

Usuku 1

Ukudla kwasekuseni: iqanda elibilisiwe; i-kiwi noma ipomegranati; ingilazi yezithelo ezisanda kufinywa noma ijusi yemifino.

Isidlo sasemini: isitsha sesobho semifino esinamafutha amancane; i-hake ebhakwe noma ipiki (250 g); isaladi ikhukhamba, isithombo, isanqante, imifino.

Isidlo sasemini: i-kefir (ingilazi e-1); ipomegranati noma esinye isithelo esingesona isitashi.

Isidlo sakusihlwa: imifino ebhakwe; 2 isipuni. l. i-curd enamafutha amancane; itiye eliluhlaza.

Usuku 2

Ukudla kwasekuseni: i-oatmeal ephekwe emanzini (ungangeza amantongomane amancane nobisi); ingilazi yejusi yezithelo.

Isidlo sasemini: isitsha sesobho senhlanzi; iklabishi nekhukhamba isaladi; ingilazi yanoma iliphi ijusi.

Isidlo sasemini: kufika ku-200 g we-curd enamafutha aphansi; itiye eliluhlaza.

Isidlo sakusihlwa: imifino eyosiwe; noma yisiphi isithelo esingeyona isitashi; 200 ml we-kefir onamafutha aphansi.

Usuku 3

Ukudla kwasekuseni: njengosuku lokuqala lokudla.

Isidlo sasemini: isitsha sesobho semifino esingathosiwe; ushizi onzima kuze kufike ku-50 g.

Isidlo sasemini: ingilazi ye-kefir; i-apula noma i-olintshi.

Dinner: ucezu lwe-cod noma i-pollock ebhakwe; imifino embalwa yonyaka; 2-3 isib. l. irayisi (mhlawumbe nsundu noma nge-steamed) nge-dill ne-parsley; ingilazi yanoma iliphi ijusi.

Ukudla Kwansuku Zonke Kwesidlo Sezinhlanzi Sezinsuku Eziyisikhombisa

Ukudla kwasekuseni: iqanda elibilisiwe; itiye eliluhlaza.

Isidlo sasekuseni sesibili: i-200 g yefilishi yezinhlanzi, ebhakwe noma ebilisiwe; ikhukhamba; ingilazi yamanzi amaminerali.

Isidlo sasemini: 200 g wezinhlanzi eziphekwe nganoma iyiphi indlela ngaphandle kukawoyela; isaladi yemifino eluhlaza, efafazwe kancane ngamafutha yemifino noma ijusi kalamula esanda kufinywa; i-cottage shizi enamafutha amancane noma aphansi (150 g); itiye eliluhlaza.

Isidlo sakusihlwa: inhlanzi ebilisiwe (200 g); ikhukhamba notamatisi isaladi; I-100-150 g ye-cottage shizi engenawo amafutha netiye.

Isabelo sansuku zonke sokudla kwezinhlanzi kwezinsuku eziyishumi

Ukudla kwasekuseni: amaqanda abilisiwe (ama-1-2 ama-PC.); ingilazi ye-yogurt engenalutho noma i-kefir ephansi.

Ngemuva kwemizuzu engaba ngu-20: iwolintshi noma ipomegranati.

Ngemuva kweminye imizuzu eyi-10-15: inkomishi yetiye eluhlaza.

Isinongo: inhlanzi ebilisiwe (200 g).

Ngemuva kwemizuzu eyi-15-20: Phaka noma iyiphi imifino enamaqabunga.

Ngaphambi nje kokudla kwasemini: izingilazi ezi-2 zamanzi afudumele.

Isidlo sasemini: kufika ku-250 g wezinhlanzi ezibilisiwe noma ezibhakiwe (noma izinhlanzi zasolwandle).

Ngemuva kwemizuzu engu-15: isaladi lanoma iyiphi imifino engeyona eyisitashi.

Isidlo sasemini: ingilazi ye-yogurt engenalutho noma i-2 tbsp. l. i-cottage shizi enamafutha aphansi.

Ngaphambi nje kokudla kwakusihlwa: izingilazi ezi-2 zamanzi afudumele.

Isidlo sakusihlwa: kufika ku-250 g wezinhlanzi ezifakiwe (noma noma yikuphi ukudla kwasolwandle) okuphekwe ngaphandle kukawoyela.

Ngemuva kwemizuzu eyi-15 kuya kwengama-20: isaladi yemifino engeyona eyisitashi, enganothwa ngenani elincane le-yogurt yemvelo engenashukela.

I-Hollywood Fish Diet Ukudla Kwansuku Zonke

Ukudla kwasekuseni: amaqanda ama-2 abilisiwe; ingilazi yamafutha aphansi noma i-1% kefir; isithelo esincane esingesona isitashi noma idlanzana lamajikijolo.

Isidlo sasekuseni sesibili: 250 g wezinhlanzi (pheka ngaphandle kokungeza amafutha); 200 g isaladi yemifino engeyona yesitashi; noma iliphi iwolintshi.

Isidlo sasemini: 250 g wezinhlanzi ezibilisiwe; utamatisi, ikhukhamba noma enye imifino engenaso isitashi.

Isidlo sasemini: ingilazi ye-yogurt noma i-kefir (ingashintshwa ngezipuni ezimbalwa zeshizi elinamafutha aphansi).

Isidlo sakusihlwa: okuphindiwe kwasemini.

Ukungafani kokudla kwezinhlanzi

  • Naphezu kwemenyu ehlukahlukene futhi ephelele, akunakwenzeka ukunamathela ekudleni kwezinhlanzi uma kwenzeka izifo ezingapheli ngesikhathi sokukhula, izifo zesibindi, izilonda, ukungabekezelelani komuntu ngamunye kunoma yimuphi umkhiqizo, ubuthakathaka obujwayelekile.
  • Futhi, akukhuthazwa ukuhlala ekudleni kwenhlanzi ngesikhathi sokukhulelwa noma sokuncelisa (ngaphandle kwezinsuku zokuzila, kepha kuphela ngemuva kokubonisana nodokotela ngaphambi kwesikhathi). Kubaluleke kakhulu kwabesifazane abaphansi kwezimo ezinjalo ukuthi bakhethe ngokucophelela izinhlanzi ezizothulwa. Isibonelo, i-mercury ikhona enyameni ye-trout, ngakho-ke kufanele ugweme izinhlanzi ezinjalo.

Izinzuzo zokudla kwezinhlanzi

  1. Inhlanzi, ikakhulukazi inhlanzi yasolwandle neyasolwandle, iqukethe inani elikhulu lezinto ezinomphumela omuhle empilweni yomuntu: amavithamini A, D, PP, iqembu B, iodine, i-calcium, i-magnesium, i-sodium, i-phosphorus, i-potassium, i-iron, i-bromine, isulfure , i-fluorine, i-zinc, i-selenium, i-manganese, i-cobalt, i-molybdenum. Ngaphezu kwalokho, njengenyama yenkukhu, inhlanzi inama-protein aphezulu afakwa kalula ngumzimba wethu. Inhlanzi ibuye inikeze umzimba ngawo wonke ama-amino acid adingekayo ekusebenzeni kwawo okujwayelekile. Ama-fatty acids abaluleke kakhulu avela ku-oyili wezinhlanzi, i-omega 3 ne-omega 6, umzimba wethu nawo ufana ngokuphelele. Yizakhi zokwakhiwa kolwelwesi lwamaseli obuchopho. Ngenxa ye-phosphorus - isici samandla - uhlelo lwethu lwezinzwa lusebenza ngokuzinzile, ukusebenza kahle kuyanda, ukuqeda amandla kuyaqedwa. Iodine kunomphumela ezuzisayo ohlelweni endocrine, normalizes indlala yegilo.
  2. Enye inzuzo yezinhlanzi zomzimba womuntu ibonakala kokulandelayo:

    - ukujiya kwegazi kujwayelekile;

    - izinga le-cholesterol liyancipha, ingozi yokuthuthukisa i-atherosclerosis iyancipha;

    - ukunwetshwa kwempilo;

    - ukwenza ngcono isimo nokubukeka kwezinwele, izipikili, isikhumba;

    - ukuqiniswa kwamathambo namazinyo;

    - ukujwayelekile kwezinqubo ze-metabolic;

    - ukuqinisa inhliziyo nemithambo yegazi nokuvikela izifo ezibathintayo.

  3. Ukudla kwezinhlanzi kujabulisa labo abanciphisa isisindo ngokudla okunomsoco. Akunakwenzeka ukuthi ufuna ukuyeka inkambo yokudla. Ngenxa yezindlela ezahlukahlukene zokuguqulwa kwezinhlanzi, wonke umuntu angazikhethela ukhetho oluhle kakhulu.
  4. Inhlanzi yaziwa njengesithako semvelo esisiza ukulwa nokudangala, ngakho-ke lapho ulahlekelwa isisindo, ungagcina isimo esihle nomoya wokulwa ukuletha lokho okuqalile ekugcineni.

Ububi bokudla kwezinhlanzi

  • Ukudla kwezinhlanzi akunazithiyo ezibonakalayo. Kuphela uma ungathandi izinhlanzi, ukusetshenziswa njalo njalo kungaba yisicefe. Uma ungaqiniseki “ngemizwa” yakho ngempilo yasolwandle, kungcono ukuqala uhambo lwakho lokwehlisa isisindo ngosuku lokuzila ukudla olususelwa ezinhlanzini.
  • Kumele wazi ukuthi ama-parasites avame ukutholakala ezinhlanzini zemifula. Ngakho-ke, kufanele ilungiswe kahle. Inhlanzi engaphekiwe, ebhakwe kahle, noma engaphekiwe ingumthombo wokungcola. Inhloko yenhlanzi yasolwandle ayidliwa. Kufanele isuswe njalo, zonke izinto eziyingozi ezivela emanzini zifakwa ikakhulu ekhanda lenhlanzi.
  • Khumbula ukuthi inhlanzi iyonakala. Thenga it isisha noma iqandisiwe.

Ukuphinda ukudla kwezinhlanzi

Ukudla kwezinhlanzi kwezinsuku ezintathu, uma kunesidingo futhi kunempilo enhle, kungabuyiselwa emasontweni ama-3-4 ngemuva kokuphothulwa. Uma sikhuluma ngezinsuku eziyisikhombisa noma eziyishumi, kungcono ukulinda inyanga eyodwa nohhafu ezinyangeni ezimbili ngaphambi kokuqala kokudla okusha.

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