Ukudla okulula, izinsuku ezingu-7, -3 kg

Ukwehlisa isisindo kuze kufike ku-3 kg ​​ezinsukwini eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-730 Kcal.

Ngabe uqinisekile ukuthi ungathola inani elihle nelikhangayo ngokuzincisha zonke izilingo zokunambitheka nokuhlushwa yindlala, uqeqesha umzimba wakho namandla akho njalo? Cha, ngokusho kochwepheshe bokwehlisa isisindo.

Ukulandela izinketho zokudla ezilula ezithandwa kakhulu kuzokusiza ukuthi ulolonge isibalo sakho ngokushesha nangaphandle kokuhlupheka.

Izidingo zokudla okulula

Siphakamisa ukuqala uhambo ngokudla okulula ngenqubo elula engahlala ezinsukwini ezi-3 kuye kwezi-7. Uma uzizwa uhleleke kahle, ungadla ngale ndlela kuze kube yinyanga. Konke kuncike ekutheni umzimba wakho udinga ukuqinisa kangakanani amafomu. Njengabantu abazame le ndlela ngokwabo, qaphela ukuthi ngesonto ungasho ukuhleleka kumakhilogremu ama-2-3 aphazamisayo. Futhi ngenani elibonakalayo lesisindo eseqile, okuningi kuyadlula. Futhi, umphumela obonakalayo ungaba uma uxhuma ukuzivocavoca umzimba futhi, ukhohlwa ngobuvila, uzokwenza ngokuhlelekile ukusebenzisa okuhlukahlukene.

Uma ukhetha le ndlela yokuguqula umzimba wakho, yazi ukuthi usayizi wokudla okukodwa akufanele kube mkhulu kunomthamo wesandla sakho. Kufanele udle izikhathi ezinhlanu ngosuku. Yenza ukudla kwasekuseni, isidlo, isidlo sasemini, itiye lantambama nesidlo sakusihlwa, okubekwe esimisweni sakho ngezikhathi ezithile.

Ochwepheshe babiza le mithetho yegolide elandelayo yokwehlisa isisindo kule nguqulo yokudla okulula.

  • Ukunciphisa usawoti ekudleni. Uma udla isikhathi esingaphezu kwesonto, usawoti ungashiywa ngokuphelele. Futhi ngokunamathela isikhathi eside emithethweni yokudla, ungakwazi futhi udinga ngisho nezitsha zikasawoti. Ukwenqaba ngokuphelele lesi sinongo sokudla kungadala izinkinga ngomzimba. Kodwa ungangezi usawoti kukho konke, kodwa lezo zitsha kuphela ezibonakala zingenangqondo kuwe ngokuphelele. Futhi, umthetho obalulekile u-salting wesitsha esiphelile kakade, hhayi ngesikhathi sokucubungula kwayo. Ungasebenzisa ugalikhi onempilo kanye nejusi kalamula esikhundleni sikasawoti ukunambitha ukudla kwakho. Futhi, ithonsi lesoso yesoya elithunyelwe esitsheni lengeza ukunambitheka okusha kanye ne-aftertaste enosawoti. Uma u-oversalt imikhiqizo, ukulahlekelwa isisindo kungase kube nokungabaza, ngoba usawoti, ikakhulukazi, uvimbela ukuphuma kwemvelo koketshezi okweqile emzimbeni.
  • Phuza okungenani amalitha ayi-1,5 wamanzi ahlanzekile angenawo amakhabhoni nsuku zonke, kanti ehlobo noma lapho udlala imidlalo, kunconywa ukuthi unyuse leli nani.
  • Shiya i-buckwheat, i-oatmeal, ibhali ekudleni kwesikhathi sokulahlekelwa isisindo. Khipha konke okunye okusanhlamvu okwamanje.
  • Nciphisa kakhulu ukudla kwakho amazambane, ubhanana, namagilebhisi (noma uwagwebe ngokuphelele).
  • Uma ungeke wenqabe imikhiqizo kafulawa, shiya isinkwa se-rye esiqinile ekudleni.
  • Isidlo sokugcina kufanele sibe ku-19 pm esiphezulu, noma ngabe ulala kangakanani.
  • Amaqanda nemikhiqizo yobisi akufanele ikhishwe ngokuphelele ekudleni, kodwa kufiseleka kakhulu ukunciphisa inani labo.
  • Utshwala, kanye namafutha, amnandi kanye neminye imikhiqizo neziphuzo ezivusa isifiso sokudla futhi zibe nenani elikhulu lama-kilojoule, kufanele zikhohlwe ngesikhathi sokulahlekelwa kwesisindo esisebenzayo.
  • Shiya eminye imikhiqizo ekudleni ngokubona kwakho, uzama ngokuvamile ukukhetha ukuhlukahluka okunempilo ukuze ungagcini nje ukunciphisa umzimba, kodwa futhi ube nomthelela omuhle emzimbeni.

Udinga ukusekela ukudla kwalolu khetho lokudla okukhanyayo emikhiqizweni elandelayo.

  • Amaprotheni. Njengezinto zokwakha ezibaluleke kakhulu emzimbeni wethu, zinhle kakhulu ekunciphiseni isisindo. Yidla izinhlanzi, ukudla kwasolwandle, inkukhu, unogwaja, inyama yenkomo (khetha kuphela izinhlobo ezinamafutha amancane kakhulu).
  • I-Bifidobacteria. Lapho kuhlala ama-kefir nama-yoghurts emvelo, bahlanza ngobumnene umzimba wobuthi nobuthi, bathuthukise ukugaya futhi bathuthukise ukwehla kwesisindo okulula futhi okusebenzayo.
  • Amafayibha no-C amavithamini atholakala kwimifino nezithelo, kusiza ukufaka kahle izakhamzimba ezitholakala kuma-protein.

Okunye ukudla okulula nokuphumelelayo kubizwa ngokuthi ukwehla kwesisindo, okuvame ukubizwa ngokuthi ibinzana elilula I-KEFIR YOKUDLA… Ngokuya ngemigomo yalokhu kudla, ungadla isidlo sasekuseni nesasemini ngendlela efanayo naleyo ojwayele ngayo, ungadli ngokweqile futhi wenqabe ukudla okunamafutha kakhulu nokunama-khalori amaningi. Kepha udinga ukudla kwakusihlwa nge-kefir enamafutha amancane nge-fiber (bran). Ngendlela, njengoba abaningi belahlekelwa inothi lesisindo, isidlo sakusihlwa esinjalo siphenduka ukubonga okwanelisa ngokumangazayo i-bran. Futhi akudingeki ulale ulambile, ikakhulukazi uma ujwayela ukudla okunjalo kancane. Ungakwazi ukunamathela kule nqubo uma nje ufuna uze ufeze umphumela oyifunayo. Ukuze uthole imiphumela emihle, yidla izikhathi ezi-5 ngosuku bese ungena kwezemidlalo.

Ukudla okulula kwesonto kubhekwa KUDLA UTSHWALA… Ngalesi sikhathi, ungalahlekelwa amaphawundi afinyelela kwangu-5. Le ndlela ikwazi ukubekezelela kalula uma kushisa, kepha ngokuvamile ingalandelwa unyaka wonke. Ukudla kufanele kwenziwe ngezithelo nemifino eluhlaza. Manje awukwazi ukudla noma yini ephekiwe, kufaka phakathi ukuphuza itiye nezinye iziphuzo ezishisayo. Ngesikhathi esifanayo, ungakhohlwa ukuphuza inani elanele liketshezi elihlanzekile (kufika ku-2,5 amalitha) nsuku zonke. Lo mkhuba uzokusindisa ekuzweleni nasekuphelelweni amanzi emzimbeni. Uma ufuna, unganweba lokhu kudla kancane, kepha qiniseka ukuqapha impilo yakho. Kulokhu, engeza kuze kube uhhafu wengilazi yanoma imaphi amantongomane kwimenyu yansuku zonke.

Futhi okunye kokudla okukhanya okuthandwa kakhulu UKWENQATSHWA KOKULIMAZA... Ngokwezimiso zayo, udinga nje ukukhipha ubungozi ekudleni. Ungakwazi ukunamathela kulo mbuso inqobo nje uma ufuna, ngoba awuphindi neze izimiso zokudla okunomsoco okufanele nokunengqondo. Kufanele kube nokudla okungenani oku-3 ngosuku, ukudla oku-5 ngosuku. Gwema ukudla okusheshayo: ama-chips, ama-French fries, i-soda, ama-hamburgers ahlukahlukene namasemishi, amaswidi neziphuzo ezinoshukela. Inani elincane le-marshmallow, i-jelly, imikhiqizo yobisi elimnandi ivunyelwe (isibonelo, ungadla i-curd mass). Yidla imifino engenasitashi njengesitsha esiseceleni. Ungakudli ukudla amahora ama-3 ngaphambi kokucima izibani, okungenani. Njengoba ubona, ukudla okunjalo akunazo izimiso eziningi, futhi akudingekile ukuba uhlale ucabanga ngalokho ongakudla. Into esemqoka ukukhumbula imithetho eyisisekelo futhi wenze. Uma uzilandela, uzokwazi ukudla ngokugcwele futhi ulahlekelwe isisindo ngendlela ofisa ngayo.

Imenyu yokudla elula

Ukudla okulinganiselwa kokudla okulula kusuka ezinsukwini ezintathu kuya enyangeni engu-3

Ukudla kwasekuseni:

- 100 g wenkukhu ebilisiwe nenani elifanayo lephalishi le-buckwheat (bala isisindo ngendlela eseyenziwe ngomumo);

- ingxenye ye-oatmeal emanzini; cishe u-30 g woshizi onzima onamafutha amancane; ucezu lwesinkwa esivunyelwe;

- iqanda lesigwaca elibilisiwe; isipinashi; izingcezu eziningana. amabhilikosi omisiwe kanye nengilazi yejusi ye-orange esanda kufinywa.

Ungaphuza itiye lohlobo lwakho oluthandayo ngesidlo sasekuseni, ungeza i-1 tsp kulo. uju.

ukudla okulula:

- iwolintshi;

- i-Apple;

- uhhafu webhanana elikhulu kanye ne-grapefruit;

- ama-plums amaningana.

zikuyise:

- 150 g wezinhlanzi ezinamafutha aphansi abilisiwe noma abhakiwe ngemifino eluhlaza;

- isobho semifino elula; ucezu lwenkukhu ebilisiwe noma ebhakwe;

- isobho se-puree yemifino eyenziwe ngezaqathi, i-zucchini kanye nenani elincane lamazambane; isaladi utamatisi, ukhukhamba, bell pepper.

Snacks:

- ingilazi ye-kefir enamafutha aphansi nocezu lwesinkwa;

- isaladi isanqante neklabishi ngamakhambi, okunongwe ngethonsi lamafutha omnqumo;

- ingilazi yeyogathi yemvelo ngaphandle kwezithasiselo (noma ubisi olubilisiwe).

Dinner:

- 150 g we-fat-fat cottage shizi;

- 100 g we-cottage shizi kanye no-200 g we-kefir;

- ucezu oluncane lwezinhlanzi ezibhakiwe kanye neklabishi eliyisitishi.

Note… Khetha okukodwa kokukhethwa ngenhla ngebhulakufesi ngalinye / isidlo sasemini / isidlo sasemini / isidlo sakusihlwa, noma qamba wenze imenyu ngokwakho, kucatshangelwa imithetho eyisisekelo yokwehlisa isisindo kulokhu kudla okulula.

Ukudla okulinganiselwa kokudla okulula

Ukudla kwasekuseni: i-omelet noma amaqanda aqoshiwe avela kumaqanda amabili enkukhu; ucezu oluncane lwesinkwa noshizi kanye netiye (okungcono ngaphandle koshukela).

Snack: itiye elinokuthile okumnandi (ungadla ama-marshmallows, ama-marshmallows ngamanani amancane, kepha akukuhle ukusebenzisa izimpahla ezibhakiwe ushukela). Uma ungafuni amaswidi, yidla noma yisiphi isithelo osithandayo noma uphuze ingilazi yeyogathi.

Dinner: irayisi eline-cutlet elishubile kanye nemifino engeyona yesitashi, noma i-buckwheat enezinhlamvu zezinkukhu nezinkukhu zemifino.

Isidlo sasemini: isaladi yemifino, eyoliswe ngoyili omncane wemifino. Ungashintsha isaladi nganoma yisiphi isithelo (kufika ku-200 g).

Dinner: ingilazi yamafutha aphansi noma u-1% we-kefir onama-30 g wefayibha (i-bran) engezwe kulesi siphuzo sobisi esibilile.

Isampula Ukudla Kwamasonto onke okuKhanya - Ukudla okuluhlaza okweqile

Ukudla kwasekuseni: Amawolintshi ama-2 noma ama-apula noma isaladi lalezi zithelo (1 ucezu ngalunye).

Dinner: isaladi yemifino eyenziwe ngemikhiqizo engeyona isitashi, eyoliswe ngamafutha omnqumo amancane.

Dinner: isaladi elenziwe nganoma yisiphi isithelo esingenashukela.

Note… Ungaba nesidlwana uma ufisa. Yidla isithelo esisodwa noma imifino ngesikhathi phakathi kokudla.

Ukudla okulinganiselwa ekudleni okulula - ukugwema okuyingozi

Ukudla kwasekuseni: ingxenye ye-oatmeal obisini olunamafutha amancane ngenani elincane lezithelo ezomisiwe; itiye elingenashukela.

Snack: izingcezu eziningana ze-marshmallow; 200 ml we-kefir onamafutha aphansi.

Dinner: izinhlanzi ezibhakiwe isaladi yemifino engekho isitashi; itiye noma ikhofi ngaphandle koshukela.

Isidlo sasemini: i-apula elikhulu noma i-orange.

Dinner: i-chicken fillet iyisitshulu neklabishi; itiye elingenawo amaswidi.

Ukungafani kokudla okulula

Iningi lezinhlobonhlobo zalokhu kudla zingalandelwa cishe yibo bonke abantu. Okuwukuphela kwe-taboo enesisindo ukukhushulwa kwezifo ezingapheli, ukungabekezelelani kunoma yimiphi imikhiqizo ehlala ekudleni kwendlela ethile, isikhathi sokukhulelwa kanye ne-lactation.

Izinzuzo zokudla okulula

  • Ukudla okuningi okulula kukuvumela ukuthi ukhethe okukhethwa kukho ngokubona kwakho, wehlise isisindo ngaphandle kwemihelo yendlala, ngaphandle kokushiya impilo futhi ngaphandle kokubangela ukukhathazeka ngokwengqondo nangokomzimba kubantu abalwela ukuthola umuntu ofanele.
  • Ukudla okulula kuvumela umzimba ukuthi uthole izakhamzimba ezanele futhi kunciphise namathuba ezinkinga zempilo.

Ububi bokudla okulula

Akuzona zonke izidlo ezilula ezihlinzeka ngokulahlekelwa kwesisindo ngokushesha. Ngakho-ke azifanele labo abadinga ukwenza isibalo sibe sesimanje kakhulu ngesikhathi esifushane.

Ukuphinda ukudla okulula

Ukudla okulula ngemikhawulo yesikhathi kungaphindwa ngemuva kokuhlaba ikhefu okungenani kwenyanga nohhafu.

shiya impendulo