Ukudla kwaseKorea, izinsuku eziyi-14, -7 kg

Ukwehlisa isisindo kuze kufike ku-7 kg ​​ezinsukwini eziyi-14.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-810 Kcal.

Ukudla kwaseKorea kucishe kufane ne-dietetics. Kunconywa ukuthi uhlale kuwo kuze kube yizinsuku eziyi-13-14, ukunciphisa isisindo ngalesi sikhathi kungu-4-8 kg. Lokhu kudla kwakhiwa odokotela baseKorea ababekhathazekile ngokukhuluphala kwesizukulwane esisha samanje.

Izidingo zokudla zaseKorea

Kunokwehluka okuningana kwale ndlela. imithetho inketho yokuqala Ukudla kwaseKorea kuhlinzekela ukulahlwa koshukela noshukela kuzo zonke izitsha neziphuzo, utshwala, ukudla okunamafutha, usawoti (usawoti omncane kuphela ovunyelwe i-kimchi - imifino yaseKorea efakwe emanzini). Kunconywa ukudla kathathu ngosuku. Hlukanisa imenyu yesonto lokuqala ngamaqanda abilisiwe, imifino ehlukahlukene (gxila emikhiqizweni engeyona isitashi), inhlanzi engenamafutha, irayisi elinsundu, inkukhu engenasikhumba kanye nezimfanzi. Konke ukudla kufanele kulungiswe ngaphandle kokwengeza amanoni. Amafutha amancane emifino angafakwa esaladini semifino esenziwe ngomumo. Kodwa, uma ujwayele ukudla ukudla okuyingxenye noma ulambile phakathi kokudla, abathuthukisi bokudla abakukhuthazi ukuthi uhlupheke futhi ungadli ukudla okulula. Kwamukelekile ukuhlela ukudla okuncane okwengeziwe ngesikhathi sasekuseni-sasemini noma sesidlo sasemini futhi udle isithelo esingenasitashi noma imifino.

Ukuze uchithe kahle amakhilogremu angenasidingo, kanye nokuhlanza umzimba, kunconywa ukuthi uphuze ingilazi yamanzi njalo ekuseni ngokufaka ijusi kalamula esanda kufinywa kanye nokushefa kwe-ginger. Futhi ibhulakufesi ngemuva kwale nqubo cishe liyisigamu sehora. Kungakuhle ukuhlela isidlo sakusihlwa kungakadluli u-19: 00.

Ngesonto lesibili, kuvunyelwe ukwengeza imikhiqizo yobisi encane kumenyu. Ingilazi ye-yogurt yemvelo noma i-40-50 g ye-cheese yembuzi ingadliwa nsuku zonke. Uma wenza ukuqeqeshwa kwamandla, futhi nakakhulu uma ungumdlali oqeqeshiwe, ungashintsha ingxenye yesidlo sakho sasemini ngezikhathi ezithile ngenani elincane lenyama ebomvu. Ungaphuza itiye nekhofi, kodwa ngaphandle kwama-sweeteners. Kuvunyelwe ukwengeza ucezu lukalamula esiphuzweni esishisayo.

Okudumile futhi inketho yesibili Ukudla kwaseKorea. Isici saso esiyisici siwumkhawulo oqinile wemikhiqizo ye-carbohydrate ekudleni (ayihlali ngaphezu kwe-10%). Kukhona imenyu yasekuseni enesizotha kakhulu, equkethe isinkwa esincane netiye noma ikhofi elingenashukela. Isidlo sasemini nesakusihlwa sihlanganisa amasaladi emifino, amaqanda, inyama engenawo amafutha noma inhlanzi ephekwe ngaphandle kwamafutha engeziwe. Kulolu khetho, kunconywa ukuthi wenqabe ukudla okulula phakathi kwasekuseni, kwasemini nakusihlwa. Konke ukudla neziphuzo kufanele kudliwe futhi ngaphandle kokushukela. Lokhu kudla kungathatha izinsuku eziyi-14. Usawoti kufanele uyekwe ngokuphelele isikhathi sonke sokudla. Ungakhohlwa ukuphuza amanzi. Futhi-ke, ukuvivinya umzimba kuzokhuthaza ukusebenza kwanoma iyiphi indlela yokulahlekelwa isisindo yaseKorea.

Isisekelo sokudla inketho yesithathu ukhonza irayisi. Kuvunyelwe ukwengeza imenyu ngezinhlanzi ezingenamafutha, amasaladi yemifino, izithelo, amajusi asanda kufinywa. Akuvamile ukuthi ungazitika ngesinkwa esincane (i-rye, emnyama noma okusanhlamvu okuphelele). Kepha isisekelo sokudla kungamabele. Abalandeli bale nketho yokwehlisa isisindo bayelulekwa ukuthi basebenzise irayisi elibomvu. Abalandeli abashisekayo ikakhulukazi bale nguqulo yokudla kwaseKorea bahlala kuyo izinyanga ezingama-2-3, kepha kungcono ukuzikhawulela emasontweni amabili futhi, ikakhulukazi uma lo mkhuba umusha kuwe.

Ukuze ungagcini nje ukunciphisa umzimba, kodwa futhi uhlanze amathumbu ngangokunokwenzeka, kunconywa ukufaka ukudla ngendlela efanele. Ngaphambi kokuba uqale ukubheka le nqubo, udinga ukuphuza izinkomishi ezi-2 zamanzi abilisiwe ekamelweni lokushisa ngokushesha ngemva kokuvuka kwasekuseni isonto lonke. Yidla ngendlela oyijwayele. Yiqiniso, kungcono ukwenza ukudla kwemikhiqizo elungile kakhulu futhi enempilo futhi ungadli kakhulu. Le nqubo ithembisa ukuqhubeka nokuqinisekisa ukugaya okuhle nokumuncwa kwezakhi ngumzimba. Kunconywa futhi ukuphuza ingilazi yamanzi amaminerali emva kokudla ngakunye.

Kule nketho yokudla, hlela ukudla kathathu ngosuku. Abukho usayizi wengxenye ocacile. Kepha akufanele udle ngokweqile, ngaphandle kwalokho ngeke ukwazi ukunciphisa kakhulu isisindo.

Noma yiluphi uhlobo lokudla kwaseKorea okwehlisa isisindo, ngemuva kokuphothulwa kwalo, ngenisa ukudla okusha ekudleni kancane kancane. Lawula imenyu yakho futhi unganciki ekulimaleni. Zilungiselele ukuthi ezinsukwini zokuqala ngemuva kokudla, ama-kilogram ama-2-3 angabuya, noma ngabe udla kahle kangakanani. Lokhu kungenxa kasawoti, okumele uqalwe futhi (kunjalo, ngokulinganisela). Zilungiselele ngokomqondo amathuba okuvela kwalesi simo esishiwo futhi, uma lokhu kwenzeka, ungethuki. Kujwayelekile impela.

Imenyu yokudla

Isibonelo seKorea Diet Daily Diet (Inketho 1)

Ukudla kwasekuseni: amaqanda amabili abilisiwe; i-inflorescence eyodwa ye-broccoli (noma enye imifino eqoshiwe).

Isidlo sasemini: ingxenye yesaladi yemifino efafazwe ngamafutha yemifino nejusi likalamula; ucezu lwezinhlanzi ezibhakiwe noma ezibilisiwe; 2 isipuni. l. irayisi elibilisiwe elibomvu (ungangeza upelepele noma ezinye izinongo zemvelo ephalishini).

Isidlo sakusihlwa: ikhukhamba elisha, utamatisi neselery smoothie (200 ml); imfanzi ebilisiwe noma ucezu lwezinhlanzi ezimhlophe noma ucezu lwenkukhu.

Isibonelo seKorea Diet Daily Diet (Inketho 2)

Ukudla kwasekuseni: crispon noma rye crouton; Ikhofi yetiye.

Isidlo sasemini: ucezu oluncane lwenyama noma inhlanzi, okubilisiwe noma okubhakiwe; isanqante, iklabishi noma isaladi yemifino exubile (kunconywa ukuthi ugxile kuzipho ezingezona ezesitashi zemvelo).

Isidlo sakusihlwa: amaqanda ama-2-3 abilisiwe; Izinhlanzi ezingama-200 g noma inkukhu, ezazingaphekiwe nganoma yimaphi amafutha.

Isibonelo sokudla kwaseKorea kwezinsuku ezi-5 (inketho 3)

Usuku 1

Ukudla kwasekuseni: isaladi leklabishi elimhlophe namakhambi ahlukahlukene (150 g).

Isidlo sasemini: 4 tbsp. l. ilayisi iphalishi; 100-150 g wezinqathe eziqoshiwe, ezifakwe kancane ngamafutha emifino (mhlawumbe amafutha omnqumo).

Isidlo sakusihlwa: kufika ku-150 g wezinhlanzi ezibilisiwe nocezu lwesinkwa esine-ulethisi.

Usuku 2

Ukudla kwasekuseni: isaladi yemifino namafutha yemifino (150 g) kanye ne-toast eyodwa.

Isidlo sasemini: 200 g wesaladi yemifino, engafaka phakathi izaqathe, iklabishi elimhlophe, ulethisi, isilimo esidliwayo esinamagatsha anamanzi; ijusi le-apula (ingilazi); ucezu lwesinkwa.

Isidlo sakusihlwa: 100 g wephalishi lelayisi; ulethisi amaqabunga nohhafu wamagilebhisi.

Usuku 3

Ukudla kwasekuseni: 200 g isaladi lamapheya, amawolintshi nama-apula; ijusi le-orange (200 ml).

Isidlo sasemini: i-asparagus ebilisiwe (250 g); I-100-150 g yesaladi emhlophe yeklabishi, enongwe ngejusi kalamula esanda kufinywa; ucezu lwesinkwa.

Isidlo sakusihlwa: 250 g wamakhowe othosiwe epanini; amazambane amancane abilisiwe noma abhakiwe.

Usuku 4

Ukudla kwasekuseni: ubhontshisi; isaladi le-apula ne-orange; ingilazi yejusi le-apula.

Isidlo sasemini: 2 tbsp. l. ilayisi iphalishi; 300 g isilimo esinengono emnandi edliwayo ephekiwe; ucezu lwesinkwa; iso lenkunzi encane.

Isidlo sakusihlwa: ama-200 g wezinhlanzi ezibilisiwe, amazambane ama-2 abilisiwe noma abhakiwe; ucezu lwesinkwa oluncane.

Usuku 5

Ukudla kwasekuseni: 3-4 tbsp. l. irayisi iphalishi eliphekwe emanzini (ungalihlobisa nge-basil noma okunye ukunonga okungenampilo).

Isidlo sasemini: iklabishi elimhlophe nokhula lwasolwandle (200 g); ucezu lwesinkwa.

Isidlo sakusihlwa: 200 g weklabishi isaladi efakwe izaqathe, amaqabunga eletisi, efafazwe kancane ngamafutha emifino.

Ukungafani kokudla kwaseKorea

  1. Ukungahambisani nokudla kwaseKorea izifo ezahlukahlukene zesisu, amathumbu, isibindi, izinso, isifo sikashukela, umfutho wegazi ophakeme, ukuphazamiseka kwengqondo nokudla njenge-bulimia ne-anorexia.
  2. Futhi, izingane, intsha, abantu asebekhulile, abesifazane akufanele bahlale ekudleni kwaseKorea ngezikhathi zokuthwala nokuncelisa ingane.
  3. Akuthandeki ukubhekisa ekunciphiseni isisindo ngale ndlela nalabo abanokungalingani kwamahomoni.

Ubuhle bokudla kwaseKorea

  1. Isisindo ngemuva kokudla kwaseKorea, njengomthetho, asibuyi isikhathi eside, ngaphandle kwamakhilogremu ambalwa alethwa usawoti.
  2. Ngokuphambene nezinye izindlela eziningi zokwehlisa isisindo, le nqubo inemenyu elinganiselayo futhi engalambi.
  3. Umphumela omuhle wokudla kwaseKorea emzimbeni wonkana uvame ukuphawulwa. Ukugaya kuyathuthuka, imetabolism iyathuthuka, umuntu uqala ukuzizwa elula, asebenze ngokwengeziwe futhi abekezelele ngokomzimba.

Okubi kokudla kwaseKorea

  • Abantu abaningi bakuthola kunzima ukuyeka ushukela nosawoti, ukudla (ikakhulukazi ezinsukwini zokuqala zokudla) kubonakala kungenangqondo futhi kunganambitheki kubo.
  • Kwenzeka ukuthi ngenxa yalokhu, labo abanciphisa isisindo bayenqaba ukuhambisana nale ndlela noma kusaqalwa.
  • Kulabo abakhetha inketho yesibili yokudla kwaseKorea, kuvame ukuba nzima ukubamba kuze kube semini ngenxa yesidlo sasekuseni esingesihle.

Ukwenza kabusha ukudla kwaseKorea

Akucetyiswa ukuthi uphendukele kunoma iyiphi inketho yokwehlisa isisindo ngesiKorea ngaphambi kwezinyanga ezi-2-3. Okufanelekile, ukuze ubuyisele umzimba ngangokunokwenzeka, izazi zokudla okunxusa ukuthi ulinde izinyanga eziyisithupha kuze kuqale ukuqala kokudla.

shiya impendulo