Ukudla okuhlukanisiwe, izinsuku ezi-5, -4 kg

Ukwehlisa isisindo kuze kufike ku-4 kg ​​ezinsukwini eziyi-5.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-640 Kcal.

Ukudla okuyingxenye yezindlela zokudla okuthembekile kungenye yezindlela ezithembeke kakhulu, kepha ezisebenzayo zokuguqula umzimba wakho. Isetshenziswa ngempumelelo yizigidi zabantu emhlabeni jikelele. Ukuphila ngemithetho yale nqubo, ungalahlekelwa isisindo ngaphandle kokulimaza impilo yakho nokuziphatha kwakho.

Njengoba kungenzeka uqagele, indlela yokudla isuselwa ekudleni okuchobozayo. Ukudla izingxenye ezincane zokudla usuku lonke kunokudla okujwayelekile kusiza ezinsukwini ezi-5 ukukhipha amakhilogremu amathathu kuya kwamane akuvimbela ukuthi ujabulele impilo ngokugcwele.

Hlukanisa izidingo zokudla

Njengazo zonke izindlela zokwehlisa isisindo, ukudla okuyingxenye kunemigomo ethile ebalulekile ebhekele ukusebenza kwesisindo.

  • Izinsuku zokudla okuqondile okuqondile kufanele kushintshaniswe nezinsuku zokuphumula. Eyokuqala ithatha izinsuku ezi-5, eyesibili - eyi-10.
  • Isikhawu phakathi kokudla ngesikhathi sokudla okuhlukanisiwe akufanele sidlule amahora ama-2. Okungakuhle, qala ukudla ngo-8: 00, ukufudumeza umzimba ngesiphuzo esishisayo, bese uphela ngo-20: 00 ngesidlwana esilula ngesimo se-kefir esinamafutha aphansi.
  • Phuza amanzi amaningi ahlanzekile, amile usuku lonke. Ikhofi, itiye elingenawo ushukela nakho kwamukelekile, kepha okusemqoka ngamanzi amsulwa.
  • Kokubili ngesikhathi sokulungiswa kwezinsuku eziyi-10 nangemva kokulahlekelwa isisindo, kufanelekile ukudliwa, ngaphandle kokudla okusheshayo, okunamafutha, ukudla okunosawoti omningi nokubabayo, imikhiqizo yokubhaka enekhalori ephezulu namaswidi, kanye neziphuzo ezine-carbonated notshwala (ikakhulukazi ubhiya nogologo inani eliningi lama-calories) avela ekudleni. ).
  • Ngemuva kokufinyelela isisindo osifunayo, zama ukungadli isidlo sakusihlwa ngaphambi kuka-19: 00, bese udlulisela ukudla okunama-khalori amaningi kakhulu engxenyeni yokuqala yosuku.

Imenyu yokudla okuhlukanisiwe

Ukudla okuhlukanisiwe kwezinsuku ezi-5

8:00 - inkomishi yesiphuzo esishisayo esingenashukela (ukukhetha kwakho akuyona ikhofi elinamandla kakhulu, itiye eliluhlaza noma elenziwe ngamakhambi, i-chicory).

I-10: 00 - izaqathe ezinkulu ezigayiwe noma eziqoshwe kahle, ezifakwe inani elincane lejusi kalamula esanda kufinywa.

12:00 - isithelo esinesisindo esifinyelela ku-200-250 g (i-apula, ipentshisi, iwolintshi, ubhanana, ipheya) noma idlanzana lezithelo ezomisiwe ezifakwe emanzini (amabhilikosi omisiwe, amadethi, umlimi).

14:00 - ucezu lwenyama noma inhlanzi ephilile, ephekwe ngaphandle kokufaka uwoyela; ucezu lwe-bran noma isinkwa se-rye, sisabalale kancane nebhotela.

16:00 - 200 g we-low curd curd noma iqanda lenkukhu ebilisiwe, noma u-40-50 g woshizi onzima onamafutha amancane.

18:00 - 200-250 g wanoma isiphi isaladi semifino esingeyona isitashi, okunongwe ngethisipuni lamafutha omnqumo.

20:00 - ingilazi ye-kefir enamafutha aphansi noma ubisi olubilisiwe.

Ukudla Okulinganiselwa Emjikelezweni Wokulungisa Umphumela Wezinsuku Ezi-10

Ukudla kwasekuseni: 100 g wephalishi lelayisi, lapho ungangezela khona ithonsi lebhotela noma uwoyela wemifino, noma i-omelet eyenziwe ngamaqanda amabili enkukhu nemifino engeyona yesitashi; kanye nengilazi yesithelo / ijusi yemifino noma isiphuzo sezithelo.

Isnack: orange.

Isidlo sasemini: cishe i-150 g yesobho, ephekwe enkukhu noma kumhluzi wenkomo, ngezingcezu ezimbalwa zenyama enciphile; ucezu lwesinkwa se-bran kanye nenkomishi yetiye yamakhambi noma eluhlaza engafakwanga ushukela.

Isidlo santambama: amapentshisi ambalwa noma i-apula.

Isidlo sakusihlwa: amazambane angu-100 g acubuziwe (okungcono ngaphandle kwamafutha); inani elifanayo lesaladi lesanqante kanye neklabishi elisha elimhlophe; ingilazi ye-kefir.

Note… Lokhu kuwukudla okulinganiselwe nje, okumele kulandelwe ezinsukwini eziyi-10 ngemuva kokuncipha kwesisindo ngesikhathi esiyizinsuku ezinhlanu. Ungashintsha imikhiqizo, isibonelo, usebenzisa i-buckwheat noma i-oatmeal esikhundleni selayisi. Kuvunyelwe futhi ukudla ama-tangerines, amagilebhisi, ubhanana (ungawahlukumezi), eminye imifino (mhlawumbe engeyona isitashi). Esikhundleni se-kefir, ungaphuza iyogathi engenashukela eyenziwe ekhaya, ubisi olubilisiwe olubhakiwe, ubisi. Kuvunyelwe futhi ukusebenzisa i-cottage shizi enamafutha aphansi, inani elincane likashizi onzima (vele uqiniseke ukuthi alinawo usawoti omningi).

Ukuphikisana kokudla okuhlukanisiwe

  • Akunconyelwe ukuhlala ekudleni okuhlongozwayo kobulili obufanele ngesikhathi sokukhulelwa, intsha engaphansi kweminyaka eyi-16 ubudala, abantu abanezifo zesistimu yenhliziyo.
  • Kungcono ukuthi ungaqali ukudla ngesikhathi sokwanda kwanoma yisiphi isifo. Ngemuva kwakho konke, okuqukethwe yikhalori ekudleni kuyancipha, futhi uma kwenzeka kugula, kunconywa ukuthi udle ngokuphelele ukuze unikeze umzimba amandla namandla okululama ngokushesha.

Ubuhle bokudla okuyingxenye

Ake sinake izinzuzo eziyinhloko zokudla okuyingxenye:

  1. ukuncipha kwesisindo okubonakalayo osekuvele ezinsukwini zokuqala zokudla;
  2. ukwenza ngcono ukusebenza kohlelo lokugaya ukudla kanye nawo wonke umzimba wonkana;
  3. ukungabi nomuzwa wendlala enkulu;
  4. kunciphise ukwanda kwesifiso sokudla;
  5. ukuncipha kosayizi wesisu, okwenza kube lula ukungakhuluphali ngemuva kokuphela kokudla;
  6. ukujwayelekile kwezinqubo ze-metabolic;
  7. umzimba uhlanzwa ubuthi, ubuthi nezinye izinto eziyingozi.

Okubi ngokudla okuyingxenye

  • Mhlawumbe ubungozi obubonakalayo bokudla okuyingxenye yisidingo sokudla ngehora. Abantu abamatasa bangase bangakwazi ukudla njalo emahoreni ama-2, njengoba kunconywe imithetho yendlela. Kulokhu, uma usafuna ukuzwa lokhu kudla mathupha, zama ukuyibeka ngaphansi kwesimiso sakho sokuphila, kodwa ungakhohlwa ngemithetho eyisisekelo, ukuqapha okuqukethwe kwekhalori yemikhiqizo oyidlayo futhi uzame ukungathathi ikhefu elide phakathi kokudla ukuthi imizamo yakho ingagcini ize...
  • Kunoma ikuphi, ekuqaleni, uma ungajwayele ukudla kaningi, kuzofanele ubheke iwashi lakho futhi ungakhohlwa ngesidlo esilandelayo esikusondeza kufomathi oyifunayo.

Ukuphinda ukudla okuyingxenye

Uma ufuna ukunciphisa isisindo futhi uzizwe kahle ngokudla okuyingxenye, mane uphinde inkathi yezinsuku ezinhlanu kaningi ngendlela oyidingayo (ngaphakathi kwemikhawulo efanelekile), ukushintsha ngezikhawu zezinsuku eziyi-10.

Ukugcina umphumela ozuziwe ngesikhathi sokudla ngemuva kokudla, umuntu akufanele futhi azithobe kukho konke ukudla okushisayo. Udinga ukuzama ukudla ngokufanele, ngokugcwele (mhlawumbe ngokuncanyana) bese uqinisekisa ukuthi okuqukethwe ikhalori ekudleni kwakho kwansuku zonke akuphezulu.

shiya impendulo