Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-5 kg ezinsukwini eziyi-7.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-440 Kcal.
Ukudla okunomsoco kuthandwa kakhulu eYurophu. Le nqubo eqinile ikuvumela ukuthi wehlise isisindo ngokushesha futhi ngokuphawulekayo, wehle kusuka ku-5 kuye ku-10 kilograms yesisindo. Kunezinketho ezimbili zokudla okunomsoco, zihlala izinsuku eziyi-7 nezingu-14. Ukudla okudlayo kusho ukushintshana kwezinsuku eziqinile (ngokunembile - izinsuku eziqinile) ngamunye ngamunye.
Izidingo zokudla okunesikhumba
Ukuzikhethela ukudla okunomzimba omncane izinsuku 7, zilungiselele ukudla lokho kudla.
Usuku lokuqala: ilitha elilodwa lobisi. Okuqukethwe kwamafutha okuvumelekile okuphezulu kungu-1% (futhi kuncane kunamafutha). Uma ungafuni noma ungakwazi ukuphuza ubisi, kuvunyelwe ukuyifaka esikhundleni se-kefir (izidingo zokuqukethwe okunamafutha ziyefana).
Usuku lwesibili: i-cottage shizi (200 g) nejusi yezithelo engenashukela (800 ml). Noma imaphi ama-juice avunyelwe, ngaphandle kwamagilebhisi nobhanana.
Usuku lwesithathu lubukhali kakhulu. Siphuza amanzi ahlanzekile kuphela. Noma ikuphi ukudla kuvinjelwe.
Usuku lwesine: amazambane ama-4 aphakathi abilisiwe ngaphandle kasawoti nezinye izinongo noma amafutha; 800 ml wejusi (izincomo zangaphambilini zivumelekile).
Usuku lwe-XNUMX: Ukudla kukhawulelwe kuma-apula amahlanu aphakathi kwanoma yiluphi uhlobo.
Usuku lwesithupha: 200 g wenyama engenamanzi ebilisiwe ebilisiwe.
Usuku lwesikhombisa: 1 litre ye-kefir, okuqukethwe kwawo okunamafutha okungadluli ku-2,5%.
Okudingekayo ukucindezela ukudla. Ukuxhumana kokuqala ngokudla kusehora elilandelayo (ubuningi besibili) ngemuva kokuvuka.
Uma wephule ngokungazelelwe ukudla, kepha awufuni ukukuyeka, kuyadingeka (nganoma yiluphi usuku ukuphambuka embusweni kwenzeka) ukuqala futhi kusukela ngosuku lokuqala uphinde wenze inkambo yokudla futhi. Amanzi angenawo amakhabhoni (mhlawumbe amanzi amaminerali) avunyelwe kusuka kuketshezi, okumele luphuzwe ngobuningi obanele. Itiye nekhofi ngaphandle koshukela noma amanye amaswidi nakho kuvunyelwe.
Kukhona nokudla okunomzimba okude okude izinsuku 14… Labo abazimisele ngokuphelele ukunciphisa isisindo bahlala kuso. Qaphela ukuthi lokhu ngeke kubizwe ngokudla okunengqondo. Indlela adla ngayo yehluke kakhulu kunangesikhathi sezinsuku eziyisikhombisa esichazwe ngenhla. Lokhu kudla kufana nesiteleka sangempela sendlala. Akunzima ukuqagela ukuthi ochwepheshe bakuphikisana ngokuphelele nokwenza ukwenziwa komzimba ngokuzithandela.
Ungadla lokhu okulandelayo neziphuzo.
Usuku 1: itiye eliluhlaza elingenashukela (okungcono ukwenziwa). Phuza kakhulu ngendlela othanda ngayo, kepha unganciki kulesi siphuzo ngaphambi kokulala. Kodwa-ke iqukethe i-caffeine, engadala ukuqwasha.
Usuku 2: 800 ml we-kefir 0% wamafutha.
Usuku 3: itiye eliluhlaza noma le-mint (izidingo njengosuku lokuqala).
Usuku 4: wenqaba ngokuphelele ukudla, uphuze amanzi kuphela ngaphandle kwegesi.
Usuku 5: Yidla i-apula elilodwa eliluhlaza usuku lonke.
Usuku 6: 1 L ubisi olusikiwe (skimmed).
Usuku lwesi-7: itiye eliluhlaza noma le-mint ngaphandle koshukela (ungangezela i-stevia kuyo). UStevia uyimpuphu yeqabunga le-stevia echotshoziwe, indawo engushukela yemvelo.
Usuku 8: 1 L ubisi olusikiwe (skimmed).
Usuku 9: ama-apula ama-2 (elinye lisanda kutsha, elinye libhakwe).
Usuku lwe-10: 1 ilitha le-kefir engenamafutha.
Usuku lwe-11: kufika ku-600 g wamakhukhamba amasha.
Usuku lwe-12: itiye eliluhlaza noma le-mint.
Usuku 13: 1 L ubisi olusikiwe (skimmed).
Usuku 14: Ama-apula amathathu.
Uma uyiqhawe langempela futhi ukwazile ukumelana nale nqubo ye-ultra-low-calorie, kubaluleke kakhulu ukuphuma kuyo kancane kancane. Uma kungenjalo, ungalimaza kakhulu umzimba, okuthi ngalesi sikhathi ulahlekelwe umkhuba wokudla. Okuqukethwe kwekhalori kokudla kufanele kukhuliswe kancane kancane. Ekuqaleni, ngemuva kokuqeda ukudla, kufanelekile ukudla imikhiqizo ehlanzekile kuphela engafaki i-fiber eqinile ngobuningi.
Ukuphuma ekudleni okungenamsoco, okungenani ngesonto elizayo, awudingi ukudla irayisi, isinkwa se-bran, imifino nezithelo zokunambitheka okumuncu, izinongo ezishisayo. Isikhathi eside ngangokunokwenzeka, udinga ukwakha ukudla kwakho emikhiqizweni yobisi olunamafutha aphansi, inyama engenasikhumba, ephekwe ngobumnene ngokuphathwa ngokushisa, imifino egayiwe, amasaladi emifino, okusanhlamvu okusanhlamvu. Konke ukudla okunamafutha kanye nekhalori ephezulu, uma ufuna ukusindisa isisindo esilahlekile ngokusebenzisa imizamo ye-titanic, nempilo, kufanele kube khona ekudleni ngenani elincane.
Njengoba kunikezwe ukushoda kwemenyu, ngesikhathi sokudla uqobo, kunconywa ukuthatha i-vitamin-mineral complex ukuze ngandlela thile unciphise ukucindezeleka lokhu kudla okunakho emzimbeni.
Usuku lokuqala siphuza ubisi cishe ngobuningi obunjalo.
Ukudla kwasekuseni: 300 ml.
Isnack: 150 ml.
Isidlo sasemini: 200 ml.
Isidlo sasemini: 150 ml.
Isidlo sakusihlwa: 200 ml.
Usuku lwesibili
Ukudla kwasekuseni: 60 g we-cottage shizi.
Isnack: ingilazi yejusi le-orange.
Isidlo sasemini: 80 g we-cottage shizi.
Isidlo sasemini: ingilazi yejusi le-apula.
Isidlo sakusihlwa: 60 g we-cottage shizi; I-300 ml yejusi lewolintshi noma le-apula.
Usuku lwesithathu phuza amanzi.
Usuku lwesine
Ukudla kwasekuseni: 1 amazambane abilisiwe.
Isinongo: 250 ml wejusi lewolintshi noma ijusi entsha.
Isidlo sasemini: 2 amazambane abilisiwe; kufika ku-300 ml wejusi wezithelo ezingezona ezesitashi.
Isidlo sasemini: ingilazi yejusi le-apula.
Isidlo sakusihlwa: 1 amazambane abilisiwe.
Usuku lwesihlanu sidla ama-apula kuphela.
Ukudla kwasekuseni: 1 pc.
Isnack: 1 pc.
Isidlo sasemini: 1 pc.
Isidlo sasemini: 1 pc.
Isidlo sakusihlwa: 1 pc.
Usuku lwesithupha
Ukudla kwasekuseni: 60 g yenkomo ebilisiwe ebilisiwe.
Isnack: 250 ml sikherothi nejusi le-apula noma ijusi entsha.
Isidlo sasemini: inyama yenkukhu ebilisiwe (80 g).
Isidlo sasemini: ingilazi yejusi le-apula.
Isidlo sakusihlwa: 60 g wenkomo yenkomo noma yenkukhu engenasikhumba, ephekwe ngaphandle kokufaka uwoyela; ingilazi yejusi ephuma ku-citrus oyikhonzile noma esinye isithelo esingeyona isitashi (imifino).
Usuku lwesikhombisa siphuza i-kefir kuphela.
Ukudla kwasekuseni: 250 ml.
Isnack: 100-150 ml.
Isidlo sasemini: 250 ml.
Isidlo sasemini: kufika ku-150 ml.
Isidlo sakusihlwa: kufika ku-200 ml.
Usuku 1 phuza itiye eliluhlaza eliluhlaza.
Usuku 2 phuza i-kefir enamafutha aphansi. Ukudla kwasekuseni: 150 ml. Isnack: 100 ml. Isidlo sasemini: 200 ml. Isidlo sasemini: 150 ml. Isidlo sakusihlwa: 200 ml.
Usuku lwe-3 phuza itiye eliluhlaza noma itiye le-mint (lemon balm).
Ukuphuza usuku lwesine kuphela amanzi anganyakazi.
Usuku lwesi-5 Ukudla kwasekuseni: ingxenye yesithathu ye-apula elikhulu eliluhlaza eliluhlaza. Isidlo sasemini: izingcezu ezimbalwa ze-apula eluhlaza (cishe ingxenye yesithathu yesithelo). Ukudla kwakusihlwa: ingxenye yesithathu ye-apula elikhulu eliluhlaza eliluhlaza.
Usuku lwesithupha luphuze ubisi olusikiwe (skimmed) kuphela. Ukudla kwasekuseni: 6 ml. Isnack: 200-100 ml. Isidlo sasemini: 150 ml. Isidlo sasemini: cishe i-200 ml. Isidlo sakusihlwa: 150 ml.
Usuku lwesi-7 phuza itiye eliluhlaza / i-mint. Ungasebenzisa i-stevia ukuyenza mnandi.
Usuku 8 Phinda imenyu ngosuku lwesithupha.
Usuku 9 Ukudla kwasekuseni: uhhafu we-apula elisha. Isinongo: uhhafu wehhabhula elibhakwe. Isidlo sasemini: uhhafu we-apula elisha. Isidlo sakusihlwa: uhhafu wehhabhula elibhakwe.
Usuku 10 phuza i-kefir enamafutha aphansi. Ukudla kwasekuseni: 250 ml. Isnack: 100 ml. Isidlo sasemini: 300 ml. Isidlo sasemini: 100 ml. Isidlo sakusihlwa: 250 ml.
Usuku 11 Yidla ukhukhamba omusha. Ukudla kwasekuseni: 100 g. Isithwathwa: 100 g. Isidlo sasemini: 200 g. Isithwathwa: 100 g. Isidlo sakusihlwa: 100 g.
Usuku lwe-12 phuza itiye eliluhlaza noma itiye le-mint (lemon balm).
Usuku 13 Phinda imenyu ngosuku lwesithupha (6).
Usuku lwe-14 Ukudla kwasekuseni: isigamu se-apula elisha. Isinongo: uhhafu wehhabhula elibhakwe. Isidlo sasemini: i-apula lonke, elisha noma elibhakiwe Isidlo sasemini: uhhafu we-apula elisha. Isidlo sakusihlwa: uhhafu wehhabhula elibhakwe.
Ukungafani kokudla okunomsoco
- Akunakwenzeka ukunamathela ekudleni okunomsoco kwabesifazane abakhulelwe, ngesikhathi sokuncelisa, izingane, abantu asebekhulile.
- Ukudla okunjalo kuyaphikiswa kubantu abanezifo zomgudu wamathumbu, izinkinga ekusebenzeni kwezindlala ze-endocrine, isifo sikashukela, i-pancreatitis, i-cardiovascular, renal noma ezinye izifo ezimbi.
- Futhi, u-cha ngokokwehla kwesisindo ngale ndlela kufanele kushiwo uma kunezinkinga zengqondo, ikakhulukazi uma ngandlela thile zihlotshaniswa nokuphazamiseka kokudla. Kulokhu, kunengozi enkulu yokuthi umuntu anganqaba ukudla noma adle okuncane kakhulu ngemuva kokudla, okugcwele ukukhula kwesimo esiyingozi se-anorexia.
- Njengoba ukwazi ukubona, lokhu kudla kuyingozi ngezindlela eziningi. Uma, noma kunjalo, unentshisekelo yokuzama ukuguqula umzimba ngendlela ehlukile, unquma ukuzama ukudla okunomzimba omncane kuwe, qiniseka ukuthi uvakashela udokotela ngaphambi kokuqala ukwehlisa isisindo ngokweqile.
Izinzuzo zokudla okunomzimba omncane
- Phakathi kwezinzuzo ezingenakuphikwa zokudla okunomzimba ukusebenza kwaso. Njengomthetho, isisindo siyancibilika ngokoqobo phambi kwamehlo ethu, okuheha inani elikhulu labantu abalwela ukuthola umuntu ofanele.
- Futhi ibhonasi, ejabulisa kancane ngokuphulwa okunjalo kokudla, ukudla kwesabelomali. Udinga ukuthenga inani elincane kakhulu lemikhiqizo, ngakho-ke ngeke ukwazi ukusebenzisa imali eningi kuyo.
- Awudingi ukupheka okuningi, uchitha isikhathi esengeziwe ulungiselela ukudla okudliwayo.
Okubi ngokudla okunomzimba omncane
Lokhu kudla kunezinkinga eziningi.
- Uma ukholwa ukuthi ukubuyekezwa kwabantu abazibonele ngokwabo, ngemuva kokushiya ekudleni, esinye isikhumba sawohloka, ngisho nezinwele zaqala ukuphuma.
- Umjikelezo wokuya esikhathini uvame ukulahleka kubamele besifazane. Izifo ezahlukahlukene ezingapheli nazo zingaphuma.
- Lokhu ikakhulukazi kungenxa yokuntuleka okukhulu kwamavithamini namaminerali ekudleni okunomsoco. Ngakho-ke, udinga ukuphuza amavithamini ukuze ngandlela thile wenze lokhu kulahleka.
- Imvamisa, ukudla okunjalo kuthinta nomoya: ukunganaki, ukucasuka, ulaka kuyabonakala, ukwanda kokukhala noma eminye imiphumela emibi kungenzeka.
- Akunakwenzeka ukungagcizeleli ukuthi umuzwa wendlala ezinsukwini ezithile ungamane ungabekezeleleki.
- Ngokusobala, awukwazi ukunamathela ekudleni okunomzimba omncane kwabantu abangathí sina ngokweqile futhi abanawo amandla wensimbi.
- Impela, lokhu kudla ngeke kusebenze kubantu abahola impilo esebenzayo. Kuzofanele ukhohlwe ngokudlala imidlalo. Ukube nje bekukhona amandla anele okwenza imisebenzi yabo yansuku zonke ngokugcwele. Ngemuva kwakho konke, lokhu kudla kunama-calories aphansi ngokweqile, okungathinta kabi inkumbulo, amandla okwenza izinqumo ezisheshayo, nokunakwa.
- Ukubuyela embuzweni wokungafaki ezemidlalo esikhathini sokudla, kufanele kuqashelwe ukuthi le nkinga elandelayo iyavela. Ngenxa yokwehla kwesisindo okuphawuleka kakhulu, ngenani elikhulu lesisindo eseqile, isikhumba singakhuza. Lokhu kubonakaliswa okubi kungancishiswa ngokubhucungwa, ukukhuhla kanye nezinye izinqubo okuhloswe ngazo ukukuqinisa, okungenziwa ekhaya. Ungakhohlwa ngabo, ikakhulukazi uma udla isikhathi eside ngokudla okunomsoco.
Ukufaka isicelo ekudleni okunomsoco
Akunconyelwa ukwenza ukudla okunomsoco kwezinsuku eziyisikhombisa kaningi ngaphezu kwesisodwa njalo ezinyangeni ezi-2, kanye nosuku lwezinsuku eziyi-14 - ku-4. Uma ukwehla kwesisindo sokuqala kwakulula futhi kungenazinkinga kuwe, akulona neze iqiniso ukuthi uzonqoba ngempumelelo ibanga lokudla ngokuzayo.
Ngemuva kokuhlala kunoma yikuphi okukhethwa kukho kokudla okunomzimba omncane, zama ukuphuma kukho ngokufanele bese uqhubeka nokudla ngendlela elinganiselayo. Ngalokhu kuziphatha kokudla, ngokuqinisekile, uma kukhona isisindo esiningi esisele, uzohamba. Kungcono ukungalweli ukushesha kakhulu, kepha ngokweqile futhi kuyingozi empilweni, ekwehliseni isisindo.