Ukudla kwezithelo, izinsuku eziyi-7, -7 kg

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

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-900 Kcal.

Ukudla izithelo, ungalahlekelwa kufika ku-7 kg wesisindo esingadingekile ezinsukwini eziyi-7. Lokhu kudla kuyindlela enhle yokusebenzisa kahle isizini yezithelo, ukunciphisa umzimba nokuthuthukisa impilo yakho.

Uma udinga ukulungisa umzimba kancane bese ulahla amakhilogremu ambalwa, noma vele uhlele ukulayishwa okuhle ngemuva kwemikhosi yamaholide, ungadla izithelo zezinsuku ezintathu ezimfushane.

Izidingo zokudla kwezithelo

Uma ukhetha indlela yesimanje yomzimba izithelo izinsuku ezintathu, zilungiselele ukudla imikhiqizo yezithelo kuphela zonke lezi zinsuku. Ukwenza ukuncipha kwesisindo kubonakale kakhudlwana, kufanelekile ukungabandakanyi abameleli besitashi kanye nekhalori ephezulu kakhulu yomndeni wezithelo (isibonelo, ubhanana) kusuka kumenyu. Kuyoba kuhle uma wethula ama-apula namawolintshi ekudleni kwakho. Ekudleni kwezithelo, kunqunyelwe ukudla oku-3 okuyinhloko, phakathi kwakho ungathola ukudla okulula (nezithelo). Ngisho nalokhu kudla, ukusetshenziswa kwamajikijolo, ngaphandle kwamagilebhisi, akuvunyelwe (ngesizathu esifanayo nebhanana).

Azikho izilinganiso ezicacile zokudla okusetshenzisiwe. Ngokusekelwe ezicini zomzimba wakho. Yidla uze usuthe, kodwa ungadli kakhulu, ngisho nemikhiqizo yezithelo enekhalori ephansi kakhulu. Kuhle uma ingxenye ingeqi ama-200-300 amagremu. Njengoba izithelo zigaywa ngokushesha, asikho isidingo sokungadli ngemuva kuka-18pm, ikakhulukazi uma ulala sekwephuzile. Kodwa ukungadli noma yini okungenani amahora amabili ngaphambi kokuphumula ebusuku kuwukuziphatha okulungile kakhulu kulokhu.

Phuza inani elanele lamanzi angenayo i-carbonated nsuku zonke (ungancibilika). Amatiye angenashukela nawo avunyelwe (ama-green noma ama-herbal teas angcono kakhulu). Ikhofi alifuneki. Uma kunzima ngempela ukuphila ngaphandle kwalesi siphuzo esivuselelayo, siphuze ngezikhathi ezithile nasekuqaleni kosuku. Ungakwazi ukuphuza izithelo noma amajikijolo (noma izithelo namajikijolo) namajusi amasha emikhiqizweni egunyaziwe. Kodwa ayikho indawo kashukela ekubunjweni kwawo. Kuhle uma lezi ziphuzo zisanda kukhanywa. Lokhu kuzosiza hhayi kuphela ukuthobisa umuzwa wendlala, kodwa futhi nokuhlinzeka umzimba ngezinto eziwusizo.

Uma ufuna ukulungisa isibalo kancane, ukudla kunganwetshwa, kepha izazi zokudla azincomi ukwengeza ngaphezu kwezinsuku eziyi-1-2. Ukusetshenziswa kwezithelo isikhathi eside kukodwa kungadala ukuntuleka kwamavithamini nezinto ezidingekayo emzimbeni.

Ngendlela, ukuze ukudla kungakhathali, ngezikhathi ezithile ungadla izithelo ngendlela ebhakwe. Isibonelo, i-apula elibhakiwe ligcwalisa kakhulu futhi isikhathi eside kunomlingani walo oluhlaza.

Uma ukhuluma nge ukudla kwezinsuku eziyisikhombisa zezithelo, ayiqinile futhi ihlukahlukene. Labo abanquma ukudlala ngemithetho yayo bavunyelwe ukudla, ngaphezu kwezithelo namajikijolo, imifino engeyona isitashi kanye nesobho kubo, imikhiqizo yobisi enamafutha aphansi, inyama enomzimba. Ungakwazi ngisho nokwengeza i-whole grain toast for breakfast. Lokhu kudla kuqukethe izidlo ezine.

Uma ukulahlekelwa isisindo kukhululekile, kodwa ngemva kwesonto, amakhilogremu angu-1-2 asakuhlukanisa nesibalo oyifunayo, ungakwazi ukunweba kancane isimiso sokudla, kodwa kuze kufike ezinsukwini eziyi-10. Ngaphezu kwalokho, uma ungafuni ukushaya umzimba, kuwufanele kuphela ukufeza umphumela ngokudla okulinganiselayo okulungile nokwengezwa kweminye imikhiqizo ewusizo.

Ekupheleni kwanoma yikuphi okuhlukile kokudla kwezithelo, ukugcina umphumela otholakele, akufanele uncike ekudleni okunama-kilojoule amaningi. Uma ngaphambi kwalokho ukudla kwakho bekungalingani, kuzodingeka ukuthi ubuyekeze imithetho yayo bese ufaka ezemidlalo. Ngendlela, kungakuhle ukuthi uhlanganyele kuzo ngenkathi ulandela imithetho yokudla uqobo. Qiniseka ukuthi ushiya indawo yezithelo ekudleni kwakho okusha. Ngemuva kwakho konke, bakusizile ukuthi uguqule, ungabakhubekisi manje. Futhi, ukuvimbela isisindo esiningi, ungachitha usuku lwezithelo lokuzila noma ngezikhathi ezithile ubuyisele ibhulakufesi noma isidlo sasemini noma isidlo sakusihlwa ngesethi yezithelo zakho namajikijolo owathandayo.

Imenyu yokudla yezithelo

Uhlobo lwesampula lwemenyu yokudla izithelo izinsuku ezintathu

Ukudla kwasekuseni: i-apula ne-orange izithelo zesaladi; inkomishi yetiye eliluhlaza.

Isinongo: i-apula elincane eliluhlaza.

Isidlo sasemini: isaladi ye-kiwi ne-orange nedlanzana lamajikijolo.

Isidlo sasemini: ingilazi yejusi esanda kufinywa kusuka esithelweni sakho osithandayo.

Isidlo sakusihlwa: i-apula, i-tangerine nesaladi ye-kiwi.

Uhlobo lwesampula lwemenyu yokudla izithelo izinsuku ezintathu

Ukudla kwasekuseni: isaladi le-sitrobheli ne-cherry, okunongwe nge-1 tsp. ukhilimu omuncu wokuqukethwe okunamafutha aphansi; ubhontshisi, ugcobe ngeyogathi eyenziwe ekhaya, wagcwala izithelo noma amajikijolo; inkomishi yetiye eluhlaza noma ijusi yezithelo (ingahlanjululwa ngamanzi).

Isidlo sasemini: ingxenye yesobho le-puree yemifino; I-150-200 g yenyama ephekwe ngaphandle kokufaka uwoyela nosawoti; izithelo ozikhethele zona; ungaba nengilazi yesiphuzo sezithelo sophudingi.

Isidlo sasemini: isaladi yezithelo nemifino (ngokwesibonelo, ama-apula we-grate kanye nezaqathe ezingavuthiwe), okunongwe nge-1 tsp. ukhilimu omuncu onamafutha amancane noma iyogathi eyenziwe ekhaya.

Isidlo sakusihlwa: isaladi lezithelo zakho ozithandayo, okunongwe nge-kefir ephansi noma i-yogurt; ingilazi yejusi.

Izimo zezithelo zokudla

  • Imikhiqizo yezithelo namajikijolo iqukethe ama-asidi e-organic angaba nomthelela omubi kulwelwesi lwamafinyila epheshaneni lamathumbu. Ngakho-ke, akunconywa ukuhlala ekudleni kwezithelo kwe-gastritis, isilonda sesisu noma isilonda se-duodenal.
  • Lokhu kudla akulungele abantu abagula i-pancreatitis noma abanezifo zomgudu we-biliary.
  • Ngokungangabazeki, abanesifo sikashukela kanye nabantu abanokukhubazeka kwe-carbohydrate metabolism abakwazi ukuba ekudleni kwezithelo.
  • Futhi, le ndlela ayinconywa nganoma yiluphi uhlobo kwabesifazane abakhulelwe nabancelisayo, asebekhulile, izingane, intsha kanye nabo bonke abanezinguquko ezisebenzayo emzimbeni ngalesi sikhathi.
  • Ukudla okunjalo akufiseleki kulabo abaphethwe ukungezwani komzimba, ngoba inqwaba yezithelo ingadudula ukukhula kwe-diathesis.

Izinzuzo Zokudla Kwezithelo

  1. Izithelo zinhle kakhulu ekwaneliseni indlala. Phela, zicebile ku-fiber, okuthi, ingena emzimbeni, ivuvuke, idale umuzwa wokugcwala esiswini. Ngakho-ke, ukudla inani elincane lemikhiqizo yezithelo ezinekhalori ephansi, uzizwa sengathi unokudla okunempilo. Ngakho-ke, asikho isifiso sokudla ngokweqile, futhi ulahlekelwa isisindo, ngoba ukudla kwakho kunesisindo samakholori ambalwa kakhulu. Kuyasiza ukugwema umuzwa wendlala kanye nemvamisa yokudla, ngoba ukudla kwesithelo kukhuthaza ukondliwa okuyingxenye.
  2. Futhi, izithelo ziqeda izifiso zamaswidi, ngoba iningi lawo linokunambitheka okumnandi. Ngenxa yalokhu, le nqubo iphelele kulabo abanezinyo elimnandi. Ithiphu: uma ungafuni ukudla ukudla izithelo, kepha uthando ngoshokoledi, u-ayisikhilimu nezinye izibiliboco ezinoshukela omningi alukuvumeli ukuthi wehlise isisindo, zama okungenani kwesinye isikhathi ukufaka amaswidi ngezithelo. Futhi uzobona ukuthi isisindo sihamba kancane kanjani kodwa ngokuqinisekile siqala ukukushiya. Izithelo ezomile nazo ziyindlela enhle kakhulu kunamaswidi.
  3. Ukudla izithelo kusiza ekuqiniseni amasosha omzimba, okwenza ukuthi kumelane nezifo eziningi. Ukuze ungahlangabezani nanoma yisiphi isifo ebusika, unakekele ukugcwalisa umzimba ngezinto eziwusizo ehlobo.
  4. Futhi, izithelo zisiza ukuthuthukisa isimo sezinwele, izinzipho nokubukeka ngokujwayelekile, ngenxa yokuba khona kwazo, ikakhulukazi i-calcium. Futhi i-iron iyasiza ekujwayeleni umfutho wegazi futhi ilawule i-cholesterol egazini.
  5. Izithelo eziningi ziqukethe ama-enzyme asiza ukulwa nokugcinwa kwamafutha amaningi. Izithelo zihlanza umzimba ngobumnene nangokucophelela, ngokwemvelo khipha ubuthi nobuthi kuwo esingazidingi nhlobo.
  6. Izithelo nazo zinhle kakhulu ekuvuseleleni nasekujwayeleni amathumbu peristalsis. Izinto eziqukethe zifaka isandla ekuvikeleni izifo zenhliziyo nezinye izifo eziyingozi, zisiza emsebenzini wobuchopho, zenyuse ukugxila futhi zibe nomthelela omuhle esimweni sengqondo. Futhi lokhu kusiza ukubekezelela ukudla kwezithelo, njengomthetho, kalula futhi ngaphandle kokuzwa ukungakhululeki okukhulu kwengqondo.
  7. Izithelo ziwusizo olukhulu kubulili obufanele. Basiza ukunqoba ngokushesha inkinga efana ne-cellulite. Ngaphezu kwalokho, ngenxa yokuqukethwe kwefayibha ezithelweni, ibala liyalingana futhi libe nempilo.
  8. Ukudla izithelo kusiza ukusheshisa imetabolism. Futhi lokhu kwandisa amathuba okugcina imiphumela yokwehlisa isisindo lapho ushintshela ekudleni okujwayelekile (kunjalo, uma kungenjalo). Ngakho-ke, njengoba ubona, ukudla izithelo akubalulekile nje kuphela ukuze uthole isibalo esihle, kepha futhi nokuthuthukisa impilo yakho nokubukeka kwakho ngendlela yemvelo.
  9. Ngokulandela imithetho yendlela yezithelo, asikho isidingo sokuchitha isikhathi ekuphekeni. Ikakhulukazi uma kukhulunywa ngokudla okufushane kwezithelo, asikho isidingo sokuchitha isikhathi esitofini nhlobo (ngaphandle kokuthi ufuna ukubhaka izithelo).
  10. Inzuzo engenakuphikwa yokudla izithelo kungukusebenza kwayo. Ezinsukwini ezimbalwa nje, ungashintsha ngokusobala isibalo, ulahlekelwe ngamasentimitha ambalwa okhalweni nakwezinye izindawo eziyinkinga ezikwehlukanisa nomzimba wamaphupho akho.

Ububi bokudla kwezithelo

  • Abantu abaningi abehlile emzimbeni bakhuluma kahle ngokudla kwezithelo. Kodwa noma kunjalo, umuntu akakwazi kodwa ukucabangela ukuthi umpofu emikhiqizweni yamaprotheni, ngakho-ke abantu abanempilo enhle kuphela abangakwazi ukunamathela kuyo. Qiniseka ukuthi ucabangela contraindications ngenhla.
  • Lapho ushiya umzimba wobuthi, njengoba kuchaziwe ngenhla, ungahlangabezana nokuboniswa okuthile okungathandeki okufana ne-plaque olimini, iphunga elingathandeki eliphuma emlonyeni womlomo.
  • Abanye baba nobuthakathaka bemisipha nohudo. Uma le miphumela ibucayi futhi ikubangela ukungaphatheki kahle, qiniseka ukumisa indlela yokudla bese uthintana nodokotela ukuze ahlole impilo yakho.

Ukuphinda ukudla kwezithelo

Ungasiphindi isithelo esifushane sezinsuku ezintathu zokudla okungenani amasonto ambalwa alandelayo, futhi ngenqubo yezinsuku eziyisikhombisa kufanelekile ukubambezeleka okungenani inyanga eyodwa.

shiya impendulo