Ukudla kobungani, amaviki ama-2, -7 kg

Ukwehlisa isisindo kuze kufike ku-7 kg emavikini amabili.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-840 Kcal.

Ukudla kobungane kwathola ukuthandwa kabanzi ngesandla esilula sikaTatyana Malakhova, owesifazane obesebenza isikhathi eside njengonjiniyela futhi engahlangene nhlobo nomkhakha we-dietetics kanye nokudla okufanele. Kodwa impilo kaTatyana yashintsha ngo-2004, lapho ethatha isinqumo sokulwa nokukhuluphala.

Njengoba ngithole izindlela eziningi ezintsha zokunciphisa isisindo somzimba, sengikhulume nezindlela ezahlukahlukene zokwehlisa isisindo, okungalethi imiphumela ebonakalayo, kepha kumqede amandla owesifazane, wakha lokhu kudla ngokuzama kwakhe nangephutha. UTatiana onenjongo waphonsa ngaphezulu kwama-kg angu-60 futhi washintsha ngokumangazayo hhayi isibalo sakhe kuphela, kodwa nempilo yakhe. Ngenxa yalokhu, kwakhishwa incwadi yakhe ethi "Be Slim". Isidlo Sobungani sisize ukuqeda amakhilogremu awonakalisa impilo kubantu abaningi. UMalakhova uphakamisa kanjani ukwehlisa isisindo?

Izidingo zokudla kobungani

Isisekelo sencwadi ethi "Be Slim" umbono wokuthi udinga ukwenza ubungane nomzimba (ngakho-ke, ngokusobala, kwavela igama lokudla). Njengoba umbhali ephawula, ngokuvamile asizilaleli izidingo zangempela zemizimba yethu. Ngesikhathi lapho ecela umsoco, simfaka ngamafutha, ama-calories amaningi, imikhiqizo yokudla okungenampilo, engagcini nje ngokuholela eqoqweni lamakhilogremu engeziwe, kodwa angakwazi, ngokusetshenziswa njalo, kubangele ukulimala okukhulu empilweni.

Cabanga izidingo eziyisisekelo zokudla kobungane.

  • Uma uvuka ekuseni, qiniseka ukuthi uphuza ingilazi yamanzi ekamelweni lokushisa noma ekushiseni okufudumele. Umswakama onika impilo uyadingeka usuku lonke. Ukuze ukudla kumunceke ngokushesha okukhulu, futhi inqubo yokwehlisa isisindo iyajabulisa ngokusebenza kwayo, uMalakhova uncoma ukuphuza ingilazi yamanzi cishe imizuzu engama-20 ngaphambi kokudla. Futhi awudingi ukuphuza ngqo noma ngemuva kokudla. Lo mthetho awusebenzi emanzini kuphela, kepha nakwezinye iziphuzo (itiye, ikhofi, i-kefir, ijusi, njll.).
  • Kufanele njalo ube nesidlo sasekuseni bese uzama ukukwenza ngehora elilandelayo lokuvuka ekuseni.
  • Ukudla kwakusihlwa kufanele okungenani kube amahora amathathu ngaphambi kokucima kwezibani.
  • Kunconywa ukuthi udle okungenani ama-4 ngosuku, kancane, ukuhlafuna ukudla kahle, ngaphandle kokuphazanyiswa yizinto ezingaphandle.
  • Qiniseka ukuthi ufaka imifino noma isaladi yemifino emisha kukho konke ukudla.
  • Ukuqala inqubo yokwehlisa isisindo, okuqukethwe kwekhalori ekudleni kufanele kwehliswe, kodwa hhayi ngokweqile. Njengabaningi bezazi zokudla, umbhali we-Friendship Diet akakhuthazi ukwehlisa inani lakho lokudla nsuku zonke ngaphansi kwama-calories ayi-1200. Ngaphandle kwalokho, kugcwele ukwehla komzimba nokudala ezinye izinkinga eziningi, zombili maqondana nempilo futhi maqondana nokwehlisa isisindo.
  • Zama ukusabalalisa okudla ngekhalori cishe ngokulinganayo kukho konke ukudla.
  • Ngokunikwa isisindo sakho, ukuze ukwehla kwesisindo kwenzeke ngokunembile ngangokunokwenzeka, kunconywa ukuthi kudle u-1-1,5 g wamaprotheni kuze kufike ku-45 g wamafutha ngekhilogremu ngalinye elitholakalayo. Uma kunzima ukubiza indlela yakho yokuphila ukuthi iyasebenza, futhi wazi ngezemidlalo ngondlebezwayo kuphela, kungcono ukwehlisa izinga lamafutha liye ku-30 ​​g.
  • Ukugwema ukubhoreka ngemithetho yokudla, zama ukuvusa amakhono akho okupheka. Yenza imenyu ihluke ngangokunokwenzeka.
  • Akunconywa ukuxuba amafutha emifino nezilwane ngaphakathi kwesidlo esifanayo.
  • Kanye noma kabili ngesonto, ukuze ungafisi nhlobo amaswidi, ungazitotosa ngo-30-40 g wetshokholethi omnyama onokuqukethwe kukakhokho okuphezulu, ngenkathi ugcina ngaphakathi kokudla kwekhalori okuvumelekile. Kepha udinga ukwenza lokhu ngesikhathi sasekuseni noma, ikakhulukazi, ngesikhathi sasemini.

Umbhali wendlela weluleka ukunciphisa kakhulu inani likasawoti ekudleni futhi uxabane namazambane, ummbila, irayisi (ikakhulukazi emhlophe). Akufanele ube umngane wokudla obekumele kudlule isikhathi eside ekwelapheni ukushisa (inyama ebhemayo, ukudla okusemathinini, imikhiqizo yamasoseji), okunemikhiqizo eseqediwe kancane, izitsha ezithoswe ngamafutha, namasoso enziwe ezimbonini.

UMalakhova weluleka ukugxila kokudla okunenkomba ye-glycemic engafika kumayunithi angama-50:

- imifino nezithelo (ikakhulukazi okungezona ezesitashi);

- amafutha aphansi kanye nenani elincane lamafutha obisi kanye nemikhiqizo yobisi olubilile;

- kwasolwandle;

- imbewu namantongomane (ngobuningi obulinganiselayo);

- ama-flakes angenashukela;

- isinkwa sonke sokudla okusanhlamvu;

- okusanhlamvu (i-buckwheat ne-oatmeal, kepha hhayi ukudla okusheshayo);

- imidumba (ubhontshisi, udali, uphizi, ubhontshisi);

- izithelo ezahlukahlukene ezomisiwe;

- inyama enciphile (ngaphandle kwesikhumba namafutha).

Ungafaka isaladi ngamafutha yemifino kanye nejusi likalamula. Sebenzisa izinongo zemvelo ukuthuthukisa ukunambitheka kokudla kwakho. Ungaphuza itiye nekhofi, kepha awukho ushukela. Futhi, izithelo, imifino noma amajusi ahlanganisiwe avunyelwe ngamanani amancane (awekho amaswidi futhi awathengwanga esitolo).

Namathela emithethweni yenqubo yobungane, uma konke kuhlelekile ngempilo, kufanelekile uze ufinyelele ifomu lomzimba oyifunayo. Kodwa-ke, uma ungafuni ukubuyisela amakhilogremu obuwasusa kanzima, awudingi ukuzivumela imikhiqizo eminingi enqatshelwe. Kunconywa ukugcina izimiso eziyisisekelo zokudla ekuphileni, ngokumane ukwandise kancane kancane ukudla kwekhalori yansuku zonke uze uthole inkomba yakho ekahle - isibalo lapho isisindo singeke sinciphe noma sikhuphuke.

Imenyu yokudla yobungani

Ukudla Kobungani Isibonelo Sokudla Kwamasonto Onke

UMsombuluko

Ukudla kwasekuseni: i-oatmeal emanzini anezicucu ze-apricot ezomile; cottage shizi.

Isnack: ingilazi ye-kefir ne-apula.

Isidlo sasemini: ibele lenkukhu eyosiwe ebhakwe enkampanini yamatamatisi; isaladi yemifino non-starchy namakhambi.

Isidlo sakusihlwa: isaladi lezimfanzi ezibilisiwe, ikhukhamba, ukwatapheya, ulethisi nopelepele wensimbi, okunongwe ngokuxubana namafutha omnqumo amancane nejusi kalamula.

NgoLwesibili

Ukudla kwasekuseni: i-cottage shizi enezinqathe ezigayiwe; izithelo ezimbalwa ezomisiwe.

Isinongo: i-apula nesaladi eliphakathi kwamapulazi enezinhlamvu zesame ezincane.

Isidlo sasemini: ukuphakwa kwesobho sikabhontshisi ngaphandle kokuthosa; isaladi lotamatisi, ukhukhamba, upelepele wensimbi nemifino; izipuni ezimbalwa zephalishi le-buckwheat.

Isidlo sakusihlwa: umucu wezinhlanzi onamafutha obhakwe nge-sauce enamafutha aphansi emvelo; imifino embalwa engeyona yesitashi.

NgoLwesithathu

Ukudla kwasekuseni: i-oatmeal emanzini anegciwane likakolweni kanye nama-strawberry amasha; i-cottage shizi nohhafu wamagilebhisi.

Isnack: i-apula ebhakwe nengilazi ye-kefir.

Isidlo sasemini: ukudla kwasolwandle; ingxenye yesaladi emhlophe yeklabishi, ukhukhamba, ama-radish, ayoliswe ngamaconsi ambalwa kawoyela we-linseed nejusi likalamula; ucezu lwesinkwa sezinhlamvu eziphelele noshizi we-tofu.

Isidlo sakusihlwa: isisindo esinamafutha aphansi ngekhukhamba, ugarlic, amakhambi.

NgoLwesine

Ukudla kwasekuseni: i-oatmeal ngama-prunes namakhiwane.

Isinongo: isaladi eliphakathi kwe-apula eligqoke i-kefir.

Isidlo sasemini: i-stewed turkey fillet; ubhontshisi obuluhlaza obunamanzi; imifino emisha eluhlaza.

Idina: i-omelet yamaqanda amabili notamatisi, oshisiwe noma epanini ngaphandle kokufaka uwoyela; isaladi lezinqathe, beet kanye neklabishi elimhlophe; ingilazi ye-kefir.

Friday

Ukudla kwasekuseni: i-muesli engenashukela ngenani elincane lamantongomane namajikijolo, ayoliswe nge-yogurt yemvelo.

Isnack: i-orange ne-apula.

Isidlo sasemini: inkukhu emuncu nemifino eshisiwe, eyosiwe; isaladi lesanqante nolwandle; isobho le-squash puree.

Isidlo sakusihlwa: i-bell pepper; eyayigcwele inkukhu nengulube, izaqathe kanye anyanisi.

Saturday

Ukudla kwasekuseni: i-oatmeal exutshwe ne-curd.

Isnack: orange noma 2-3 tangerines amancane.

Isidlo sasemini: inyama yenkukhu ebilisiwe nemifino eshisiwe emanzini.

Isidlo sakusihlwa: inyama yezinhlanzi ebhakwe enomzimba omncane nesaladi leklabishi elimhlophe ngamakhukhamba namakhambi.

Sunday

Ukudla kwasekuseni: i-cottage shizi enedlanzana lamantongomane noma imbewu.

Isnack: i-apula ebhakwe.

Isidlo sasemini: inhlanzi ebhakwe nesanqante nesaladi yebhitrudi.

Isidlo sakusihlwa: uphizi obilisiwe, ukhukhamba kanye notamatisi.

Note… Uma ucabangela izincomo eziyisisekelo zokudla kobungane, ungathuthukisa imenyu yakho ngokuya ngokuncamelayo kokuthanda kwakho namandla akho.

Ukuphikisana Kokudla Kobungani

Kunokuphikisana okumbalwa kakhulu ekudleni kobungane.

  • Lokhu kufaka phakathi ukutholakala kwesilonda noma isisu ngesikhathi sokuqina, ukukhulelwa nokuncelisa, ubuntwana nobusha.
  • Vele, akufanele usebenzise noma yimuphi umkhiqizo uma uhlangabezane nokusabela okweqile kuwo.
  • Uma ulandela uhlobo oluthile lokudla olwelaphayo futhi ufuna ukuguqula umzimba wakho ngokuya ngokudla kweMalakhova, thintana nodokotela wakho. Impela ikhona indlela yokuphuma.

Ubuhle bokudla kobungane

I-Friendship Diet igcwele izimfanelo ezinhle ezikwenza ugqame phakathi kwezinye izindlela eziningi zokuguqula isimo sakho.

  1. Uqoqe imigomo eyisisekelo yokudla okunomsoco, ngakho-ke umzimba awuncishwa izinto ozidingayo. Lokhu kunciphisa amathuba ezinkinga zempilo.
  2. Ngenxa yokwehla kwesisindo esibushelelezi, isikhumba, njengomthetho, asigugi, okubaluleke kakhulu kubantu abalahlekelwa inani lamakhilogremu athe xaxa.
  3. Ukudla okunobungane kusiza ukujwayelekile izinqubo ze-metabolic emzimbeni. Lokhu kusho ukuthi amathuba okubuyisa amakhilogremu alahlekile ngemuva kokulahlekelwa isisindo mancane kakhulu.
  4. Uma ulandela imithetho yale nqubo, izicubu zemisipha azipheli, kepha ungqimba lwamafutha olunyamalalayo, futhi nobuthi, ubuthi nezinye izinto eziyingozi ezingasizi kuye zisuswa kancane kancane emzimbeni.
  5. Ukudla okubanzi kungabizwa nangokuthi inzuzo. Khombisa umcabango wakho futhi ungadla okumnandi futhi okuhlukahlukene.
  6. Ngaphezu kwalokho, ngendlela efanelekile yokulungiselela imenyu, ungalahlekelwa isisindo ngaphandle kwemihelo yendlala nokungakhululeki.

Okubi kokudla kobungane

  • Abanye ukwehla kwesisindo bagcizelela ukubuyela emuva okulandelayo kokudla kweMalakhova - isisindo asisuki masinyane. Kuyaziwa ukuthi, ngokungafani nombono wabezomsoco ngesidingo sokunciphisa umzimba kancane kancane, abaningi bafuna ukusheshisa nangokuphawulekayo umzimba wabo. Kulokhu, ukudla kobungane ngeke kusebenze.
  • Akulula ukujwayela imithetho yendlela, kungaba kubantu abakudla kwabo bekukude kakhulu nokudla okufanele, nakulabo abadla kakhulu. Kungathatha isikhathi ukuhlela kabusha imikhuba yakho yokudla.
  • Ngenxa yokuthi umzimba wakha kabusha imodi entsha yokusebenza, okokuqala (imvamisa kufika ezinsukwini eziyi-10-12 kusuka ekuqaleni kokudla) kungaqubuka ukuqubuka kwesikhumba nokuqunjelwa.

Ukuphinda Ukudla Kobungani

Uma uqala ukuthola isisindo ngemuva kokuphela kokudla, ungabuyela ekudleni kobungane ngokushesha nje lapho ufisa (inqobo nje uma uzizwa kahle). Kepha ngaphambi kwalokho, qiniseka ukuthi ubonane nodokotela wakho ukukhipha ukuthi kungenzeka yini ukuthi kube nezinkinga ze-endocrine nezinye izinkinga zempilo, ngenxa yokuthi amakhilogremu athe xaxa angaphinde angqongqoze emnyango wakho.

shiya impendulo