Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-6 kg ezinsukwini eziyi-10.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-760 Kcal.
Ukudla okuluhlaza kuyindlela enhle yokuguqula isimo sakho uma ungadingi ukulungisa umzimba wakho emhlabeni jikelele, kepha ungathanda ukulahla amakhilogremu ambalwa.
Ngokuya ngemithetho yendlela, ungadla ikakhulukazi ukudla okuluhlaza okwahlukahlukene. Izinsuku eziyi-10 (isikhathi esivunyelwe kakhulu salokhu kudla), ungalahlekelwa kufika kumakhilogremu angafanele we-5-6.
Izidingo zokudla okuluhlaza
Lokhu kudla kuhilela ukusetshenziswa kwemifino, izithelo namajikijolo ombala oluhlaza, imifino ehlukahlukene. Kodwa ungethuki, phakathi naso sonke isikhathi sokudla ngeke kudingeke ukuthi udle lokhu kudla kuphela. Kuvunyelwe ukwengeza ukudla okunobisi olunamafutha aphansi kanye nemikhiqizo yobisi olumuncu, izinhlobo ezinomzimba wenyama nenhlanzi, amaqanda, imifino nezithelo zombala ohlukile, okusanhlamvu okungahlutshiwe kanye nenani elincane loju lwemvelo namantongomane.
Kunconywa ukuthi udle okungenani izikhathi ezinhlanu ngosuku, usebenzisa imithetho yokondleka okuyingxenye, edume ngokusebenza kwayo. Futhi qiniseka ukuthi uphuza amanzi anele. Itiye elihlaza kanye netiye yamakhambi zivunyelwe (konke ngaphandle koshukela!). Lezi ziphuzo zifaka isandla ekuhlanzweni ngobumnene kwezinto eziyingozi ezinqwabelene emzimbeni futhi zisize ekunciphiseni umuzwa wendlala, ukuvela kokuhlaselwa okunamandla, okufanele kuphawulwe, akunakwenzeka.
Kusukela kwizithelo eziluhlaza namajikijolo, ukukhetha kufanele kunikezwe ama-apula (Semerenko, Golden), i-lime, amapheya we-avocado, i-kiwi, amagilebhisi, i-gooseberries. Futhi kusuka emifino kunconywa ukuthi udle izinhlobo eziningi zeklabishi (amahlumela eBrussels, iklabishi elimhlophe, i-broccoli). Yonke imifino enamaqabunga, isilimo esidliwayo esinamagatsha anamanzi, uphizi oluhlaza, ukhukhamba, isipinashi, i-zucchini, nemifino ehlukahlukene nakho kufanelekile.
Ukuze ulahlekelwe isisindo ngempumelelo, kufanelekile ukushiya ngokuphelele ibhotela, ushukela, imikhiqizo kafulawa (ngaphandle kwenani elincane lesinkwa esiphelele), ama-broth enyama enamafutha kanye nenyama enamafutha, utshwala, ukudla okusheshayo, amaswidi, inyama ebhemayo, ama-marinades nokudla okuthosiwe. Eminye imikhiqizo ingashiywa ngamanani amancane uma ifunwa. Kufanele yenze i-10-20% yokudla, okunye ukudla kunconywa ngendlela eluhlaza.
Futhi, abathuthukisi banikeze izincomo ezikhethekile zokungena ekudleni. Ukuze usebenze kahle kakhulu kanye nokuqedwa kokucindezeleka okukhulu komzimba, udinga ukungena ngokushelela ekudleni, unciphise inala yemikhiqizo ye-carbohydrate ekudleni ezinsukwini ezimbalwa ngaphambi kokuqala kokudla. Ukuze ugcine ukudla kulula, zama ukudla ukudla okuhlukahlukene, ukuhlola, zama izinhlanganisela ezintsha ze-flavour.
Kungakuhle ukuthi udle ngokudla okuluhlaza kuze kube ngu-18-19 ntambama. Ukudla usawoti kufanele kuncishiswe. Kuhle futhi ukufaka okungenani umsebenzi omncane womzimba. Ama-Sauna, izindawo zokugeza kanye nokubhucungwa umzimba kwamukelekile. Konke lokhu kusiza hhayi kuphela ukwenza umzimba ube wesimanje, kepha futhi nokuhlanza umzimba wakho ngempumelelo enkulu.
Isibonelo sokudla ekudleni okuluhlaza okwezinsuku ezi-5
Usuku 1
Ukudla kwasekuseni: umusi omelet kusuka emaqanda ama-2 enkukhu; umhluzi we-rosehip.
Isnack: Ama-cracker ambalwa agcwele ushizi onama-khalori aphansi afafazwe ngamakhambi.
Isidlo sasemini: isobho le-puree yemifino; ucezu lwenkukhu ebhakiwe; isaladi ikhukhamba, pepper, amakhambi; ingilazi ye-apula nejusi yesilimo esidliwayo esinamagatsha anamanzi.
Kuphephile, i-apula.
Isidlo sakusihlwa: ingxenye yeklabishi emhlophe eyisitshulu; i-kefir (250 ml).
Usuku 2
Ukudla kwasekuseni: ama-pancake ama-cottage shizi ambalwa ngaphandle kofulawa (esikhundleni sokudla, ungasebenzisa inani elincane le-semolina) nge-yogurt sauce; umhluzi we-rosehip.
Isinongo: isixha samagilebhisi aluhlaza.
Isidlo sasemini: isobho le-broccoli puree nenani elincane lamazambane; isaladi lama-apula, izimpande zesilimo esidliwayo esinamagatsha anamanzi, anyanisi; ingilazi yejusi le-apula.
Isidlo sasemini: imfanzi ebilisiwe.
Isidlo sakusihlwa: irayisi (mhlawumbe nsundu) enophizi oluhlaza; ingilazi ye-kefir.
Usuku 3
Ukudla kwasekuseni: i-cottage shizi enamafutha aphansi enamakhambi netiye eliluhlaza.
Isnack: ingilazi ye-kefir.
Isidlo sasemini: ingxenye yesobho seklabishi eluhlaza ngethisipuni kakhilimu omuncu onamafutha aphansi; ingilazi yama-smoothies emifino eluhlaza; ucezu lwe-feta cheese.
Kuphephile, i-apula.
Isidlo sakusihlwa: i-pilaf enamakhowe abilisiwe ne-kefir.
Usuku 4
Ukudla kwasekuseni: ubhontshisi ogcwele okusanhlamvu nge-dill oqoshiwe namanye amakhambi nocezu oluncane lwe-feta cheese; itiye eliluhlaza.
Isinekhi: i-apula ebhakwe ngamagilebhisi omisiwe.
Isidlo sasemini: ucezu lwezinhlanzi ezibhakiwe; ukuphakelwa isobho le-puree elisuselwa ku-broccoli; ijusi yesilimo esidliwayo esinamagatsha anamanzi.
Isidlo sasemini: amakhukhamba ambalwa.
Isidlo sakusihlwa: i-cottage shizi ne-broccoli casserole; ingilazi ye-kefir.
Usuku 5
Ukudla kwasekuseni: i-oatmeal nge-apula egayiwe namantongomane achotshoziwe, ongangeza kulo uju omncane; ingilazi ye-yogurt eyenziwe ngokwenza noma i-kefir; Ungahambisa ukudla kwakho nesinkwa sokudla okusanhlamvu.
Isnack: apula.
Isidlo sasemini: 1 iqanda lenkukhu ebilisiwe; isaladi yemifino eluhlaza kanye namakhambi ahlukahlukene; ingilazi yejusi yezithelo zakho ozithandayo.
Isidlo sasemini: ingilazi yeyogathi.
Ukudla kwakusihlwa: ingxenye yezinhlanzi ezibhakiwe ezibhakiwe kanye neklabishi eliyitshulu.
Ukungafani kokudla okuluhlaza
- Abesifazane abakhulelwe abakwazi ukulandela imithetho yokudla okuluhlaza ngesikhathi sokuncelisa.
- Akunconywa futhi ukunamathela kule ndlela kubantu abangabekezeleli imikhiqizo ecebile nge-fiber.
- Ukudla okunjalo kuyaphikiswa kulabo abaphethwe yizifo zamathumbu noma abanezifo ezimbi ezingapheli.
- Akunconyelwa ukuthi udle ukudla ebuntwaneni nasebusheni, ngoba umzimba okhulayo udinga ukondleka okuningi.
Ubuhle bokudla okuluhlaza
- Ukudla okuluhlaza akuyona nje indlela ephumelelayo yokulungiswa kokuma okuncane okuncane, kepha futhi ne-detox enhle yomzimba.
- Imikhiqizo eminingi esetshenziswa kule ndlela inothile nge-fiber, inokuqukethwe kwekhalori ephansi futhi isebenza njengebhulashi, ihlanza ngobumnene umzimba we-toxin, ukudla okungagayeki kahle nezinye izakhi eziyingozi.
- Futhi, inzuzo yokudla okuluhlaza ukuthi ungancipha futhi ngasikhathi sinye ungahlushwa umuzwa obukhali wendlala, osizwa ngokudla okuyingxenye kanye nokuba khona kokudla okunothile ngamaprotheni ekudleni.
- Amathuba amancane okuhlaselwa yindlala nawo avela ngombono wesayensi. Ngokusho kochwepheshe, ukudla okuluhlaza, ngokungafani nalokho okunemibala egqamile, kuvimbela isifiso sokudla. Azivusi imizwa ekhanyayo maqondana nokudla futhi zisiza ukudlulisa ukudla kube lula kakhulu.
- Ngaphezu kwalokho, ukudla okuningi okuluhlaza kulayishwe nge-tartronic acid, enciphisa amathuba e-lipogenesis (ukuguqulwa kwama-carbohydrate emafutheni omzimba).
- Uma usondela ngokunengqondo ekwethulweni kwemithetho yale nqubo empilweni, ngokuqinisekile ngeke ulahlekelwe isisindo somzimba kuphela, kepha ngokujwayelekile kuzoba nomthelela omuhle emzimbeni, uqinise ukuzivikela kwawo futhi unikeze amandla.
- Le nqubo inomphumela omuhle ekubukeni, ithuthukisa isimo sesikhumba nezinwele.
Ububi bokudla okuluhlaza
- Kumele uqaphele ukuthi kungenzeka ukuthi kukhona lokho okubizwa ngokuthi yindlala ye-carbohydrate. Ukunciphisa ubungozi bale nkinga, ungaqhubeki nokudla isikhathi eside kunesikhathi esinconyiwe.
- Futhi, ububi bufaka iqiniso lokuthi kungaba nzima ukugcina isisindo esisha ngemuva kokulahlekelwa isisindo. Kuyadingeka ukuthi ushiye indlela ngokushelela kakhulu, kancane kancane wethule ukudla okungavunyelwe ekudleni futhi wenze isisekelo semenyu ukudla lapho kwakususelwa ekudleni.
Ukwenza kabusha ukudla okuluhlaza
Uma ufuna ukwehlisa amakhilogremu amaningi, ukudla okuluhlaza kungaphindwa cishe amasonto ama-3 ngemuva kokuphela kokuqala. Kepha qiniseka ukulawula impilo yakho. Uma uzizwa ubuthakathaka ngokungazelelwe, i-malaise noma okunye ukubonakaliswa okungalungile, qiniseka ukumisa ukudla bese wenza ukudla kube kuningi futhi kube nomsoco.