Ukudla okunomsoco, izinsuku ezi-3, -2 kg

Ukwehlisa isisindo kuze kufike ku-2 kg ​​ezinsukwini eziyi-3.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1050 Kcal.

Yize kunenqwaba yezinhlelo okuhloswe ngazo ukwehlisa isisindo, abantu abaningi abafuna ukunciphisa umzimba basahluleka ukufeza isibalo esikahle. Akuwona wonke umuntu ongamelana nokudla okunama-kilojoule amancane kanye nokudla okuncane. Kukhona indlela yokuphuma - kungukudla okunomsoco. Sithanda ukudonsela ukunaka kwakho ohlelweni lokudla okunempilo oluthembisa ukushiya amakhilogremu athe xaxa ngaphandle kwemihelo yendlala nemizwa engakhululekile.

Izidingo zokudla okunomsoco

Umbuzo ongapheli: yini ongayidla ukuze ulahlekelwe isisindo? Ochwepheshe bokudla okunomsoco bayeluleka ukwethula imikhiqizo kwimenyu ezosheshisa inqubo yokushiswa kwamafutha. Kuhlanganisa:

- ulamula, izithelo zomvini, amawolintshi nezinye izithelo ezisawolintshi;

- ujusi omuncu;

- itiye eliluhlaza;

- ikhofi yemvelo;

- uphayinaphu;

- ukudla okucebile ku-fiber (i-bell pepper, i-broccoli, i-cauliflower, ukhukhamba, i-asparagus, beet kanye neminye imifino);

- izinongo ezahlukahlukene;

- inyama enciphile, inhlanzi, ukudla kwasolwandle;

- ubisi olunamafutha aphansi kanye nemikhiqizo yobisi olumuncu;

- amantongomane, imbewu;

- amafutha yemifino.

Noma wenza ukudla, kubalulekile ukuthi unake inani lekhalori olidingayo, izici zomzimba nezintandokazi zokunambitheka.

Uma ukuthola kulula ukulandela imenyu ethile, siphakamisa ukuthi uzijwayeze ngezinhlobo eziningana zokudla okunomsoco ezithandwa kakhulu futhi uthembisa ukuncipha okukhulu kwesisindo. Ukuhlala kunoma yikuphi okukhethwa kukho kokudla akubizi ngaphezu kwenyanga. Emva kwakho konke, ukudla okwenziwe ngekhalori kusancishisiwe, futhi ngokudla okude, ungadala izinkinga ngokusebenza komzimba futhi uzizwe ukonakala.

Ngokuvumelana ne ukukhetha kokuqala kokudla okunomsoco udinga ukudla noma yimiphi imifino, izinkukhu ezingenasikhumba, irayisi elinsundu noma elinsundu futhi uphuze i-kefir enamafutha aphansi. Lapho upheka inyama, kungcono ukhethe izindlela ezimnene kakhulu zokwelapha ukushisa: ubilise, ubhake, upheke, kodwa ungathosi emafutheni. Yenza okufanayo ngemifino, uma uthanda. Kodwa kuyafiseleka ukuthi kudle okuningi kuzo kuluhlaza futhi kugxile emikhiqizweni yesizini. Qiniseka ukuthi uphuza amanzi amaningi, futhi uphuze itiye nekhofi ngaphandle koshukela. Udinga usawoti izitsha, kodwa ngokulinganisela, ngaphandle kwalokho ukuncipha kwesisindo kungase kwehlise ijubane, futhi ukuvela ukukhukhumala akubandakanyi. Ngosuku, uzodinga i-300 g yelayisi elibilisiwe, i-500 g yemifino, i-200 g yenkukhu kanye no-300 ml we-kefir.

Kunoma yiziphi izinketho zokwehlisa isisindo somzimba, kunconywa ukudla okuyingxenye, ngokusho ukuthi uzodla okungenani izikhathi ezine ngosuku futhi wenqabe ukudla okungenani amahora ama-2-3 ngaphambi kokulala.

Inketho yesibili yokudla okunomsoco futhi kusho umsoco onezithako ezine. Ngalesi sikhathi ukudla kufanele kuhlanganiswe namaqanda enkukhu angu-5, ama-200 g we-cottage shizi enamafutha aphansi, idlanzana lamantongomane ahlukahlukene kanye no-500 g wanoma yisiphi isithelo. Kubuye kuvunyelwe ukudla isipuni soju lwemvelo noma ujamu ngosuku uma uyizinyo elimnandi. Ungesabi, inani elincane lezinto ezinhle ngeke lithinte ukulahlekelwa isisindo ngendlela engalungile, kodwa amathuba akho okuhlukana ngenxa yokuntuleka kwamaswidi ekudleni azonciphisa kakhulu.

Inketho yesithathu yokudla okunomsoco uhlinzekela ukusetshenziswa kwama-300 g wezinhlanzi ezondile (ezilungiselelwe nganoma iyiphi indlela engasebenzisi amafutha), i-600 g yemifino, ubhanana omncane omncane, u-300 ml wobisi. Ukuze ungeze okuhlukahlukene kwimenyu bese utotosa ama-buds wakho wokunambitha, ungenza i-cocktail yobisi lukabhanana. Imnandi, inama-calories amancane, futhi iphilile kakhulu.

Uma lokhu kudla okungenhla kusabonakala kukungathandeki kuwe, uzokuthanda. inketho yesine yokudla okunomsoco… Kulokhu, kunqunywa imenyu izinsuku ezi-3, ezingaphindwa kaninginingi (kuze kube yinyanga) kuze kube yilapho izikali zikujabulisa ngophawu enombolweni oyifunayo. Kwakunendawo yokudla okwengeziwe lapha. Kunconyelwe ukusetshenziswa ngama-cottage shizi anamafutha aphansi, i-kefir, okusanhlamvu (irayisi, i-oatmeal), inyama enomzimba nenhlanzi, izithelo ezahlukahlukene, amajikijolo nemifino. Kuvunyelwe ukudla noma isinkwa esincane (esingcono kune-rye noma okusanhlamvu okuphelele) noju. Ukudla - kahlanu ngosuku.

Imenyu yokudla okunomsoco

Ukudla kwenhliziyo yokudla okunomsoco 1

Ukudla kwasekuseni: ukhukhamba notamatisi ngendlela yesaladi (200 g); i-kefir (150 ml).

Isidlo sasemini: irayisi iphalishi (150 g); I-100 g ye-chicken fillet; isaladi emhlophe yeklabishi namakhukhamba (200 g).

Iphalishi lelayisi lantambama (150 g) nengxenye yengilazi ye-kefir.

Dinner: 100 g yenkukhu kanye izaqathe.

Ukudla kwenhliziyo yokudla okunomsoco 2

Ukudla kwasekuseni: ama-omelette amaqanda ama-3, ashubile noma athosiwe ngaphandle kwamafutha; i-apula nesaladi eliphakathi kwe (150 g).

Isidlo sasemini: 100 g we-curd nengxenye yesandla samantongomane; 150 g orange.

Isidlo sasemini: amaqanda ama-2 abilisiwe nama-kiwi angafika ku-200 g.

Isidlo sakusihlwa: i-100 g ye-cottage shizi nengxenye yesandla samantongomane (ungangeza isipuni soju uju esitsheni).

Ukudla kwenhliziyo yokudla okunomsoco 3

Ukudla kwasekuseni: i-cocktail eyenziwe ngobisi olungu-150 ml nobhanana omncane.

Isidlo sasemini: 150 g inhlanzi ebhakiwe; 300 g isaladi ikhukhamba, iklabishi elimhlophe kanye bell pepper.

Isnack: Phuza i-cocktail efanayo neyasekuseni, noma ube nebhanana nengxenye yengilazi yobisi ngokwehlukana.

Isidlo sakusihlwa: 150 g we-fish fillet ebilisiwe futhi kufika ku-300 g isanqante e-shabby kanye nesaladi ye-avocado.

Ukudla kwenhliziyo yokudla okunomsoco 4

Usuku 1

Ukudla kwasekuseni: i-omelet yamaqanda ama-2 notamatisi (ungangeza imvuthuluka yesinkwa kuyo ngesikhathi sokupheka); itiye ngocezu lukalamula; isinkwa se-rye.

I-Snack: isaladi ye-kiwi, ubhanana, ama-strawberries angu-5-6, amantongomane ambalwa, afakwe uju lwemvelo kanye ne-yogurt engenalutho (ungakwazi ukufaka isinongo esitsheni nge-pinch yesinamoni).

Isidlo sasemini: 150-200 g we-salmon ebhakwa ukhilimu onamafutha aphansi noma ukhilimu omuncu (noma ezinye izinhlanzi ozithandayo); 2 tbsp. l. irayisi elibilisiwe.

Isidlo sasemini: ingilazi ye-kefir nesinkwa esiphelele senhlamvu.

Isidlo sakusihlwa: 200 g we-fat fat curd kanye nedlanzana lama-apricot omisiwe.

Usuku 2

Ukudla kwasekuseni: 100 g we-oatmeal (upheke emanzini) nge-aple wedge eyodwa, isipuni soju noma ujamu; itiye elinelamula, ucezu kashokoleti omnyama kanye ne-marmalade.

Isinongo: ingxenye yesaladi yensimbi yensimbi, i-feta cheese, ulethisi, okunongwe ngenani elincane lamafutha omnqumo; rye crouton.

Isidlo sasemini: amazambane amakhulu abhakiwe; kuze kufike ku-200 g wesifuba senkukhu, isitshulu noma esibhakwayo.

Isidlo sasemini: 150-200 g we-curd, oyoliswe nge-yogurt enamafutha amancane ne-1 tsp. uju; idlanzana lamantongomane.

Isidlo sakusihlwa: ingilazi ye-kefir.

Usuku 3

Ukudla kwasekuseni: i-jelly eyenziwe ngo-300 ml wobisi, 1 tbsp. l. ukhokho, 2 tbsp. l. i-gelatin; Ikhofi yetiye.

I-Snack: iyogathi yemvelo (200 ml) enkampanini yedlanzana lama-blueberries namantongomane; ungadla futhi 1 tsp. uju.

Isidlo sasemini: 200 g yemifino egayiwe; I-100 g yengulube enamafutha e-stewed ukhilimu omuncu namakhowe amancane.

Isidlo sasemini: 2 tbsp. l. curd ngezingcezu ezimbalwa zama-apricot omisiwe nengcosana yesinamoni.

Isidlo sakusihlwa: amaqanda abilisiwe (ama-2 ama-PC.); itiye elinelamula no-1 tsp. uju.

Ukungafani kokudla okunomsoco

  • Ukuhlala ekudleni okunomsoco (okungenani ngaphandle kokubonisana nodokotela) akufanele kube okwabantwana, abasebasha, abesifazane abakhulelwe, abancelisayo kanye nokunqamuka kokuya esikhathini, abantu abanezifo ezingamahlalakhona, nangesikhathi sokugula.
  • Futhi, akufanele uphendukele ekudleni okunomsoco ngemuva kokuhlinzwa.

Izinzuzo Zokudla Okunenhliziyo

  1. Ukudla okunomsoco kukuvumela ukuthi wehlise isisindo ngaphandle kokubanga indlala enkulu futhi ngaphandle kokuncisha umzimba ukudla okusemqoka.
  2. Ukwehlisa isisindo ngale ndlela, umuntu, njengomthetho, uzizwa enamandla, angangena kwezemidlalo futhi aphile ngokusebenzayo.
  3. Izinhlobonhlobo zezinketho ezanelisayo zokwehlisa isisindo zikuvumela ukuthi ukhethe okukufaneleyo.
  4. Indlela ayidingi ukuthengwa kwemikhiqizo yaphesheya, konke ukudla kuyatholakala.

Okubi kokudla

  • Ukudla okunomsoco kufaneleke ngokwengeziwe ekubunjweni komzimba omncane kunokwakheka komzimba okuphawulekayo.
  • Kwabanye ukwehla kwesisindo, imenyu (ikakhulukazi izinketho ezintathu zokuqala) ibonakala iyisidina, futhi ukudla okunjalo, ngisho nezinsuku ezimbalwa, kuba yisivivinyo esinzima kubo.

Ukudla kabusha

Ngemuva kokwenza noma yikuphi okuhlukile kokudla okunomsoco okuhlala isikhathi esingaphezu kwamasonto amabili, kufanele ume isikhashana okungenani izinyanga ezintathu. Ngemuva kokuthi iphelelwe yisikhathi, ungabuyela kule nqubo futhi, uma ufisa.

shiya impendulo