Ukudla kwezithelo nemifino, izinsuku eziyi-7, -5 kg

Ukwehlisa isisindo kuze kufike ku-5 kg ​​ezinsukwini eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-500 Kcal.

Ukudla kwezithelo nemifino kuyindlela oyithandayo yokuguqulwa kowesifazane. Ambalwa amantombazane azokwenqaba izithelo nemifino enamanzi futhi emnandi. Ngale ndlela, awukwazi nje ukugcwalisa umzimba ngezinto eziwusizo, kodwa futhi unciphise isisindo.

Izidingo zokudla kwezithelo nemifino

Yiqiniso, kungcono ukuphendukela izithelo nemifino ukuze ulahlekelwe isisindo phakathi nezinyanga ezifudumele. Ukudla izithelo nemifino yonyaka nje, ungakwazi, kanye nokulahlekelwa isisindo, ukuphulukisa umzimba, futhi ungawulimazi ngamakhemikhali aqukethwe kule mikhiqizo, isibonelo, ebusika. Ingasaphathwa eyokuthi imikhiqizo yesizini engasebenzi mancane amathuba okuthi ikujabulise ngentengo yayo. Ngisho noma unquma ukulahlekelwa isisindo ngale ndlela ngesikhathi esinganconywa, kungase kube igalelo elibonakalayo kubhajethi yakho.

Futhi, umzuzu omuhle wokuguqulwa kwehlobo kwesibalo ngosizo lwezithelo nemifino ukuthi ekushiseni imingcele eminingi yokudla kulula kakhulu ukubekezelela kunamakhaza. Ebusika, ufuna ukudla ama-calories amaningi, yingakho ngokuvamile isisindo esiningi futhi sikhula emzimbeni ngokuqala kwesithwathwa. Ngaphezu kwalokho, ukudla okunomsoco ngo-Agasti-Septemba ngemikhiqizo yemvelo equkethe umthamo wokulayisha amavithamini kuzoba nenzuzo yezempilo kabili. Ngokwenza lokhu, uzolungiselela ngokuphelele umzimba ngenxa yesimo sezulu esibandayo esizayo futhi uzosiza ukubekezelela kalula ukuntula amavithamini ngesikhathi sasebusika-entwasahlobo.

Ngokuqondene nezimiso eziyisisekelo zokudla, zilula kakhulu. Okuyinhloko ukuthi udinga ukushintsha ukudla kwemifino nezithelo. Abathuthukisi bokudla bayeluleka ukuchitha izinsuku ezimbili zemifino ngesikhathi esisodwa, bese kuthi ngolunye usuku ngezithelo, bese ushintsha amaqhawe okudla nsuku zonke. Ukudla kwesithelo nemifino kule nguqulo kungathatha izinsuku ezingafika kweziyi-7. Uhlezi phezu kwayo, ungasebenzisa kuze kufike ku-1,5 kg wemikhiqizo evunyelwe nsuku zonke. Uma ufuna ukuzikhawulela ekudleni okuncane futhi ungazizwa indlala enzima ngesikhathi esifanayo, khona-ke lokhu kuvunyelwe. Kodwa ungawehliseli kakhulu ikhalori yakho yansuku zonke. Uma kungenjalo, umzimba ungangena kumodi yokonga futhi uqale ukungabaza kakhulu ukuyeka amaphawundi engeziwe noma ukuyeka ukukwenza. Ungadla imifino noma iluhlaza noma uyipheke. Kunconywa kuphela ukukhetha indlela yokupheka engadingi ukungezwa kwamafutha (isibonelo, ubilise).

Ungadla cishe noma yimuphi umkhiqizo womndeni wezithelo nemifino. Kepha kusekhona lokho okunconywayo ukuthi kukhishwe kwimenyu ukuze inqubo yokwehlisa isisindo isebenze ngokwengeziwe. Lokhu kufaka phakathi ubhanana, amagilebhisi, umango, i-kiwi, uphizi oluhlaza. Futhi, awudingi ukudla ngobuningi be-zucchini, izitshalo zeqanda, isikwashi, ukholifulawa.

Emifino, kufanele unikeze okuthandayo ukhukhamba, iklabishi, utamatisi, i-bell pepper. Lo mkhiqizo usiza ukunciphisa umzimba ngokushesha nangempumelelo, njengoba uqukethe inani elincane lama-calories futhi unamandla okusheshisa imetabolism. Ezithelo, yidla ikakhulukazi ama-apula (okungcono izinhlobo eziluhlaza), ama-plums, amabhilikosi, amakhabe, amapentshisi, namajikijolo ahlukahlukene. Zama ukudla imikhiqizo yonyaka.

Ngesikhathi sokudla kwezithelo nemifino, kufanele uphuze ilitha lamanzi amsulwa angenawo amakhabhoni nezinkomishi ezifika ku-5 zetiye eliluhlaza ngaphandle koshukela nama-sweeteners ahlukahlukene nsuku zonke. Inani likasawoti nezinkathi ezishisayo kufanele lincishiswe. Yize ilula futhi inemvelo elula, ngesonto elilodwa inqubo yezithelo nemifino ikuvumela ukuthi wehlise amakhilogremu afinyelela ku-5-8 wesisindo eseqile.

Uma kunzima kuwe ukuthi udle izithelo kuphela, amajikijolo nemifino ngesonto, kukhona inketho yesibili yokudla. Yiqiniso, ukuze ulahlekelwe kufika ku-8 kg, udinga ukunamathela kuyo cishe izinsuku ezingu-12-14. Lapha ungakwazi ukwengeza ukudla okunamaprotheni ekudleni kwakho okuzokusiza ukuthi ugcwalise umzimba wakho kangcono futhi wenze ukudla kwakho kube ukuhlolwa okulula kwamandla akho. Ngaphezu kwemikhiqizo evunyelwe ngaphambilini, ungakwazi ukuxhuma izinhlanzi ezinamafutha kanye ne-fat-fat cottage cheese ekudleni. Kodwa kubalulekile ukuthi inhlanzi (kufika ku-150 g) ayikho etafuleni lakho ngaphezu kokuphindwe kabili ngesonto, kanye ne-cottage shizi (kufika ku-100 g) - ezine. Esinye isithelo noma imifino yemifino ngezikhathi ezithile iyavunyelwa ukuthi ishintshwe inamantongomane owathandayo ayidlanzana.

Ungahlali kunoma yikuphi ukukhetha kwezithelo nemifino isikhathi eside kunesikhathi esishiwo. Ngokuzayo, ungamane ushiye lolu hlobo lwezinsuku zokuzila, ungakhohlwa ngokuzivocavoca umzimba, uhamba emoyeni omusha, zama ukunamathela emithethweni yokudla okunomsoco, unikeze umzimba ngazo zonke izinto nezakhi ezidingekayo. Ngemuva kwalokho, ngokuqinisekile, umphumela otholakele nempilo enhle uzokujabulisa isikhathi eside.

Imenyu yokudla yezithelo nemifino

Isampula Lokudla Kosuku Lwemifino Izinsuku eziyi-7 Izithelo Nezidlo Zemifino

Isampula Lezithelo Zosuku Lwe-7 Izithelo Nezidlo Zemifino

Isampula Lokudla Kosuku Lwezithelo Lwezinsuku Ezi-7 Zezithelo Ezongezwe Izithelo Nezidlo Zemifino

Ukungafani kokudla kwezithelo nemifino

• Le nqubo ayifanele wonke umuntu. Ngakho-ke, akunakwenzeka ukulandela imithetho yayo kubantu abanezinkinga ngomgudu wamathumbu, izinso nezifo zomgudu womchamo.
• Futhi, abesifazane abakhulelwe, omama abahlengikazi, izingane kanye nentsha akufanele bahlale kuwo.
• Kunoma ikuphi, ngaphambi kokuqala indlela yokudla, kufanelekile ukubonisana nodokotela.

Izinzuzo zokudla kwezithelo nemifino

1. Vele, enye yezinzuzo ezinkulu zesithelo nemifino yokudla kungukusebenza kwayo. Kakade ezinsukwini ezingama-5-7, ungaguqula kakhulu isibalo sakho.
2. Ngenxa yokuqukethwe okuningi kwamavithamini nezinto ezahlukahlukene eziwusizo, ngaphezu kwezinguquko zangaphakathi, umzimba uzophinde uvuselelwe ngaphakathi. Lokhu kuthembisa ukuba nomthelela omuhle ekubukekeni.
3. Isimo sesikhumba nezinwele sizothuthuka, izinzipho namazinyo kuzoqiniswa.
4. Ngendlela, uma ufuna umphumela wokudla ube muhle ngangokunokwenzeka esikhumbeni sakho, lapho ukhetha izithelo nemifino, qaphela lokhu okulandelayo. Nge-epidermis eyomile, izithelo ezibomvu ezivuthiwe nezimnandi zifaneleka kakhulu. Kubanikazi besikhumba esinamafutha, ukuthuthukisa isimo saso, kunconywa ukudla izithelo ezimuncu ze-orange. Futhi ngohlobo lwesikhumba olujwayelekile, vele udle yonke imikhiqizo yemvelo exutshwe.

Ububi bokudla kwezithelo nemifino

• Kwezinye izimo, ubuthakathaka, isifo sohudo, nokwakhiwa koqwembe olumhlophe olimini kungavela. Uma lokhu kuqhubeka isikhathi esingaphezu kosuku olulodwa, qiniseka ukumisa ukudla bese uthintana nodokotela wakho.
• Uma indlela yokudla isetshenziswa kabi (ukuhlala kuyo izinsuku ezingaphezu kwezingu-14), indlala yamaprotheni ingazenza izwakale.
• Kungase kube nzima ukuhlanganisa le nqubo nomsebenzi womzimba osebenzayo, ngoba ngokudla kukhona amathuba okuntuleka kwama-amino acid, aqukethwe ngokuqondile emikhiqizweni yamaprotheni yemvelaphi yezilwane.

Ukudla kabusha izithelo nezithelo zemifino

Akunconyelwe ukuphinda noma yikuphi okuhlukile kokudla kwezithelo ezinyangeni ezimbili ezilandelayo.