Ukudla kwamagilebhisi, izinsuku ezintathu, -3 kg

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

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-650 Kcal.

Kusukela ezikhathini zasendulo, amagilebhisi abedume ngezindawo zawo zokwelapha. Kepha namanje, bambalwa abantu abazi ukuthi leli berry alisizi nje kuphela ukuthuthukisa impilo yabo, kodwa futhi nokwehlisa isisindo. Uma udinga ukulahla amakhilogremu ambalwa angadingekile, futhi uyawathanda amagilebhisi, ukudla kwamagilebhisi kuyindlela yakho yokuthola ukuvumelana okufunayo.

Izidingo Zokudla Kwamagilebhisi

Ukudla kwamagilebhisi okuqinile ivumela izinsuku ezingama-3-4 (akufuneki ukunamathela kukho isikhathi eside) ukwehla cishe ngamaphawundi amabili. Udinga ukudla kathathu ngosuku, ngenkathi uphuza amalitha ayi-2-1,5 wamanzi alula. Ngosuku lokuqala lokudla, udinga ukudla ama-2 g amagilebhisi, ngolwesibili - 500 kg, ngolwesithathu - 1 kg. Uma ufuna ukuchitha usuku lwesine lokudla, yenza ukudla kwakhe okungu-1,5-1 kg wamajikijolo.

Kunenketho eqinile yokunciphisa isisindo ngamagilebhisi. Ukudla kwamagilebhisi okuthambile izinsuku ezi-7 ezihlala njalo zizosusa umzimba we-2-3 kg. Lapha, imenyu isivele inezinhlobonhlobo ezinkulu nokusetha okulinganiselayo kwezithako. Kunconywa ukuthi udle izikhathi ezintathu ngosuku. Ngokungeziwe kumajikijolo ethu okudliwayo, ungafaka inyama enonile nenhlanzi, ubisi omuncu onamafutha amancane nokunye ukudla okunempilo ekudleni kwakho (bheka isigaba seMenyu Yezokudla).

Uma uthanda imikhiqizo yobisi nezithelo, ungakha imenyu ngokubandakanyeka kwabo. nakhu i-curd-grape futhi ukudla-izithelo zomvini-ubisi, nazo ezingakufanele ukuhlala isikhathi esingaphezu kwesonto. Kulezi zinketho zokudla okuhlanganisiwe, ungadla izikhathi ezine ngosuku. Ukwehla kwesisindo esikhathini esishiwo ngu-4-4 kg.

Kunoma yiluphi uhlobo lokudla kwamagilebhisi, ukuzivocavoca umzimba ukugcina ithoni yemisipha, noma izivivinyo ezilula, ngeke kube yinto engadingekile.

Ukuze amakhilogremu angeziwe angabuyi futhi, futhi kungabikho ukuphazamiseka emsebenzini wohlelo lokugaya ukudla, kuyadingeka ukuphuma kahle kule nqubo. Ungasheshi ngemuva kokudla ukudla okunamafutha, okunoshukela, okunosawoti omningi noma okufakwe emanzini anosawoti. Yethula ukudla okusha kancane kancane bese uzama ukusungula ukudla kwakho kokudla okunempilo, okunamafutha amancane. Vele, ungakhohlwa ngamagilebhisi bese uhola indlela yokuphila enempilo esebenzayo.

Imenyu yokudla kwamagilebhisi

Ukudla kokudla kwamagilebhisi okuqinile

Zonke izinsuku sidla amagilebhisi kuphela ngobuningi obunikezwe ngezansi.

Usuku 1

Ukudla kwasekuseni: 150 g.

Isidlo sasemini: 200 g.

Isidlo sakusihlwa: 150 g.

Usuku 2

Ukudla kwasekuseni: 300 g.

Isidlo sasemini: 400 g.

Isidlo sakusihlwa: 300 g.

Usuku 3

Ukudla kwasekuseni: 500 g.

Isidlo sasemini: 500 g.

Isidlo sakusihlwa: 500 g.

Ukudla ukudla kwamagilebhisi okuthambile

Usuku 1

Ukudla kwasekuseni: 150 g wamagilebhisi; ingilazi ye-yogurt enamafutha amancane; izipuni ezimbalwa ze-muesli engenashukela; iwolintshi.

Isidlo sasemini: 200 g wamathanga abhakiwe; ucezu lwenyama ebilisiwe ebilisiwe; Ama-walnuts ama-2-3; 100 g amahlamvu ka ulethisi; 100-150 g wamagilebhisi.

Isidlo sakusihlwa: 100-150 g wamagilebhisi noma amanye amajikijolo; 100 g wenhlama yenkukhu ebilisiwe.

Usuku 2

Ukudla kwasekuseni: 2 tbsp. l. i-cottage shizi enamafutha amancane enongwe nge-yogurt engenalutho; 150 g wamagilebhisi.

Isidlo sasemini: 2 tbsp. l. irayisi elibilisiwe; 100 g imfanzi ebilisiwe; iqoqo elincane lamagilebhisi.

Isidlo sakusihlwa: 150 g wamazambane, abilisiwe noma abhakwe ngoqathe no-anyanisi (ungagcwalisa isitsha nge-1 ithisipuni kakhilimu omuncu wokuqukethwe okunamafutha amancane); 100 g wamagilebhisi.

Usuku 3

Ukudla kwasekuseni: ibhanana lefulawa elinosawoti nocezu lweshizi; 100 g we-cottage shizi namagilebhisi.

Isidlo sasemini: 150 g yezinhlanzi ezifakiwe kanye nenani elifanayo le-fresh noma le-sauerkraut; 100 g wamagilebhisi.

Isidlo sakusihlwa: I-150 g ye-jelly eyenziwe ekhaya noma i-pudding elula ngamagilebhisi

Usuku 4

Ukudla kwasekuseni: 100 g we-curd; ucezu lwesinkwa sefulawa esirhabaxa; 100 g wamagilebhisi.

Isidlo sasemini: 200 g we-cottage shizi (ungenza i-casserole ngokungeza noma yiziphi izithelo namajikijolo ku-cottage cheese); 100 g wamagilebhisi.

Isidlo sakusihlwa: 300 g isitshulu semifino (ngaphandle kwamazambane) nenani elincane lenyama yenkukhu; 100 g wamagilebhisi.

Note… Uma ufuna ukunweba ukudla kube yizinsuku eziyi-7, mane uphinde lokho okudliwayo nganoma yiziphi izinsuku ezintathu.

Ukudla kwe-curd-grape diet

Ukudla kwasekuseni: iyogathi enamafutha amancane ngaphandle kwezithasiselo.

Isinongo: 200 g wamafutha angenawo amafutha.

Isidlo sasemini: i-casserole ye-cottage shizi namagilebhisi (ungangeza amanye amajikijolo).

Isidlo sakusihlwa: 200-250 ml we-kefir.

Ukudla kokudla-izithelo zomvini-ubisi

Ukudla kwasekuseni: itiye noma ikhofi enobisi.

Isnack: izipuni ezimbalwa zeshizi elinamafutha aphansi; isixha samagilebhisi.

Isidlo sasemini: 200 g wamagilebhisi.

Isidlo sakusihlwa: inqwaba yamagilebhisi (ingashintshwa nganoma yisiphi isithelo esingesona isitashi).

Note… Uma ulambile, uvunyelwe ukuphuza ingilazi ye-kefir noma iyogathi ngokuqukethwe okunamafutha okuncane ukuze uthole isidlo sasemini.

Ukungafani kokudla kwamagilebhisi

  • Ukungahambisani nokudla kwamagilebhisi kufaka izilonda zesisu nezesisu, i-gastritis (ikakhulukazi ngesikhathi sokuqina), i-colitis, isifo sikashukela nezinye izifo ezimbi.
  • Awukwazi ukuhlala ekudleni kwamagilebhisi kwezingane, intsha, abantu abadala, abesifazane abakhulelwe nabancelisayo
  • Kufanele ukwelashwa ngokuqapha okukhulu ukunamathela ekudleni kwamagilebhisi uma kwenzeka i-stomatitis nezinye izinkinga zomlomo womlomo, ukukhuluphala, nokuphazamiseka kwendlela yamathumbu.

Ubuhle bokudla kwamagilebhisi

  1. Ukudla kwamagilebhisi kusiza ukulungisa isibalo ngesikhathi esifushane.
  2. Ungawuthuthukisa ngasikhathi sinye umzimba, ngenxa yezakhiwo eziningi ezizuzisayo zaleli berry. Amagilebhisi abhekwa njengomthombo omuhle kakhulu wamavithamini A, B, C, E, K, okuphuma ku-folic acid (folate), amaminerali abalulekile (i-calcium, i-selenium, i-phosphorus, i-iron). Amagilebhisi aqukethe nama-flavonoid, angama-antioxidants anamandla anciphisa inqubo yokuguga komzimba futhi anciphise nemiphumela emibi yama-radicals wamahhala. Amavithamini kanye namafutha wemvelo aqinisa futhi avuselele amangqamuzana omzimba, ngakho-ke odokotela nezazi zokudla beluleka ukuthi badle amajikijolo anesikhumba nembewu.
  3. Isikhumba samagilebhisi sisiza futhi ukuhlanza ngobumnene amathumbu ekuqongeleleni okuyingozi. Amagilebhisi, ikakhulukazi amagilebhisi amnyama, asiza ukuqinisa uhlelo lwezinhliziyo. Amajikijolo akhulisa okuqukethwe kwe-nitrogen egazini lethu, ngaleyo ndlela anciphisa amathuba okuba namahlule egazi futhi avimbele isifo senhliziyo. Izinhlobo ezikhanyayo zaleli berry zinomphumela omuhle emsebenzini we-gallbladder nezinso, zisuse isihlabathi esingeqile kubo. Amagilebhisi anomthelela omncane we-diuretic. I-calcium iqinisa amazinyo namathambo, inciphisa ubungozi bokubola kwamazinyo nokuqhekeka.
  4. Amagilebhisi avikela emiphumeleni emibi yemisebe ye-ultraviolet. Ama-fravonoids atholakala kumajikijolo asiza ekwandiseni imisebenzi yokuvikela yesikhumba, avimbele ukusha. Amagilebhisi anciphisa ingozi yomdlavuza wesikhumba. Lawa majikijolo athuthukisa isimo sepheshana lokuphefumula, ngakho-ke ukuwadla kuyasiza kakhulu, ngokwesibonelo, kwe-asthmatics.
  5. Amagilebhisi asheshisa izinqubo ze-metabolic, okwenza kube lula ukugcina isisindo esizuziwe. Ngenxa yama-antioxidants, amagilebhisi asiza ukukhulula ukungezwani kwemizwa, ukulwa nokukhathala, nokubuyisa amandla. Amagilebhisi akhulisa ukuzivikela komzimba, athuthukisa impilo yonke.
  6. Kuhle ukudla amagilebhisi, hhayi kuphela ekudleni. Kepha, uma ungafuni ukuthola amakhilogremu, udinga ukubuka ukulinganisela. Akunconywa ukuthatha ukudla okuyisisekelo ngamagilebhisi; kungcono ukuyisebenzisa phakathi kwabo (amajikijolo amakhulu ayi-15 lilinye) noma uphuze ingilazi yejusi esanda kufinywa.

Okubi kokudla kwamagilebhisi

  • Ekudleni kwamagilebhisi okuqinile, ungabhekana nekhanda, ukuphazamiseka emsebenzini wepheshana lamathumbu, ukoma okwandayo, ubuthakathaka nendlala ebukhali.
  • Amagilebhisi amajikijolo wonyaka. Uma ufuna ukuthi lokhu kudla kuzuze impilo yakho futhi kungashayi isikhwama sakho semali, unganamathela kukho ngezikhathi ezithile zonyaka.
  • Isisindo esikhulu ekudleni kwamagilebhisi asikwazi ukulahlwa, futhi ngokukhuluphala ngokweqile, kuyaphikiswa ukuhlala kuso. Ngakho-ke, uma udinga ukunciphisa umzimba kakhulu, khetha enye indlela yokwehlisa isisindo.

Ukwenza kabusha ukudla kwamagilebhisi

Ungazama noma yiluphi uhlobo lokudla kwamagilebhisi futhi, kepha uthathe okungenani ikhefu lenyanga.

2 Amazwana

  1. sehr interessant, werde ich gleich probieren, zumal nur 4 Tage notwendig sind. I-Natürlich Sport kanye ne-Lockerungsübungen nicht vergessen. Hab schon oft Trauben anstatt des Frühstücks oder des Mittagessens gegessen, war danach nicht mehr hungrig. Muß 4-5 K abnehmen, ich hoffe es klappt. Werde berichten.

  2. Жүзім аздырма

shiya impendulo