Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-8 kg emavikini amabili.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1200 Kcal.
Kunezindlela eziningi zokudla ezithembisa ukunciphisa umzimba ngokushesha okukhulu, futhi imvamisa ukubikezela kwabo kuyiqiniso. Ngezinsuku ezingu-7-10 kuphela, inani elifanayo lesisindo 'lingandiza lisuke' emzimbeni. Kepha, maye, ngemuva kokwehla kwesisindo ngokweqile, amakhilogremu alahlekile avame ukubuya ngokushesha okukhulu. Futhi akubekelwa eceleni ukuthi bazobuya futhi "nabangane".
Izazi zokudla okunomsoco zincoma ukunaka ukudla okudla isikhathi eside. Yize kuzothatha isikhathi eside ukunciphisa isisindo, imiphumela izohlala isikhathi eside. Futhi okubaluleke kakhulu, ukunciphisa isisindo kwizifundo zokudla zesikhathi eside kuphephe kakhulu empilweni yakho.
Izidingo zokudla zesikhathi eside
Okudumile Ukudla isikhathi eside kwesazi sezokudla saseCzech uHorvat… Ungakwazi ukunamathela kukho ngokuthanda kwakho, uphindaphinda imenyu njalo ngesonto, okuhlala kufana. Le nqubo ihilela ukudla izikhathi ezinhlanu ngosuku ngezingxenye ezilinganiselwe. Imikhiqizo kufanele ibe nempilo futhi ingabi namafutha. Inyama enomzimba, imifino, izithelo namajikijolo (kungcono ukukhetha okungewona isitashi), ubisi olunamafutha aphansi kanye nemikhiqizo yobisi oluvutshiwe, amajusi asanda kukhanywa, amaqanda ezinkukhu ayahlonishwa. Mayelana nezindlela zokupheka, noma yini enye ngaphandle kokuthosa ngamafutha kuvunyelwe kulokhu kudla. Okungadliwa kuluhlaza akumele kufakwe nhlobo ukushisa. Kuyadingeka ukunikeza umzimba isiphuzo esiningi. Ikhofi netiye nakho kuvunyelwe. I-Horvath ayikukhuthazi ukungeza ushukela noma ezinye izishukela ezinekhalori ephezulu kubo, kodwa umthuthukisi wokudla akanalutho ngokumelene nama-substitutes kashukela (ikakhulukazi, i-xylitol). Kuyaphawuleka ukuthi odokotela abaningi kanye nezazi zokudla akusekeli ukusetshenziswa kwalolu hlobo lwesithasiselo. Lapha ukukhetha kungokwakho. Uma ngempela ufuna okuthile okumnandi, phuza itiye noma ikhofi nge-sweetener kanye noma kabili ngosuku, kodwa kungcono uzijwayeze iziphuzo ezingenalutho. Njengomthetho, ngesonto elilodwa lokudla kwaseCroatia, 2-3 kg yesisindo idliwe.
Ngokuya ngemithetho yakho kokubili lokhu nokunye ukudla okudla isikhathi eside, kuyinto efiselekayo kakhulu ukudlala imidlalo. Imvamisa, abantu abadinga ukulahlekelwa amakhilogremu amaningi baphendukela ezindleleni zesikhathi eside. Uma ungagcini umzimba usesimweni esihle ngokuzivocavoca umzimba, khona-ke ukuqaqamba kwemisipha akunakugwenywa. Uma ungenasikhathi noma ithuba lokuvakashela ijimu, zama okungenani ukuzihlinzeka ngokuzivocavoca ekuseni, lapho uzosebenzela khona izindawo eziyinkinga ezinkulu zomzimba.
Enye indlela ephumelelayo yokunciphisa i- ikhalori eliphansi lokudla kwesikhathi eside… Imithetho yayo ingalandelwa kuze kufike inyanga eyodwa. Ungazibhalela ukudla, noma ungasebenzisa imenyu engezansi. Into esemqoka ukuthi ibha yekhalori ayiwi ngaphansi kwamayunithi ayi-1200 ngosuku. Njengomthetho, i-1,5-2 kilograms engadingekile iyahamba, futhi yilezi zindlela zokwehlisa isisindo somzimba iningi lezazi zokudla ezicabanga ukuthi alinangozi empilweni. Ukwehla kwesisindo okunjalo kungenzeka ngokudla kwama-calories ayi-1300 (ngisho nama-1500). Lapho uhlela indlela odla ngayo, khumbula imigomo yakho. Ungabulawa yindlala. Zama ukudla okuyingxenye futhi kuhluka njalo. Ukuze umzimba ungesabi, kufanele uthole zonke izinto ezidingekayo (amaprotheni, ama-carbohydrate, amafutha afanele, okuyinkimbinkimbi kasawoti wamaminerali namavithamini).
Kuzo zonke izinhlobo zokudla okudla isikhathi eside, kunconywa ukunciphisa uketshezi kukasawoti, kepha akubalulekanga neze ukukukhipha ngokuphelele kwimenyu isikhathi eside kangako. Lo mkhuba ungaba yingozi kakhulu emzimbeni kunokudla usawoti.
Enye indlela ethandwayo yokwehlisa isisindo ngu ukudla kwesikhathi eside kukaDkt Bormental… Umgomo wayo oyinhloko futhi ukubala okuqukethwe kwekhalori nsuku zonke, kufanele kube ngamayunithi ayi-1000-1200. Umbhali wokudla akabizi ukuvinjelwa okuqinile. Uma ufuna ikhekhe noma okunye ubumnandi obunekhalori ephezulu, yidle, kodwa qiniseka ukuthi ukhipha amayunithi wamandla esilinganisweni esiphelele. Yiqiniso, ingxenye eyinhloko yokudla kufanele yenziwe ukudla okunempilo okunempilo, ngaphandle kwalokho kuyoba nzima ukunikeza umzimba zonke izinto ezidingekayo. Uhlelo lokudla ku-Bormental diet lusho okungenani ukudla okune ngosuku. Ungadla kaningi. Izikhawu phakathi kokudla akufanele zidlule amahora amathathu kuya kwamane. Okufanelekile, uma udla u-30% wekhalori yansuku zonke ngesidlo sasekuseni, nge-snack - kufika ku-10, isidlo sasemini - kufika ku-40, isidlo sakusihlwa - kufika ku-20, isidlo sakusihlwa sesibili - kufika ku-10. Zama ukunciphisa inani lokubhema, ukudla okunosawoti, okufakwe emanzini anosawoti, ukudla okunamafutha ekudleni kwakho, amaswidi, i-pasta evela kumazinga aphezulu kakolweni, imikhiqizo ye-confectionery. Kunconywa ukuthi ukudla okukodwa kube nesisindo esingama-200 g. Yidla kancane. Isikhathi esikahle yisigamu sehora. Udinga ukusukuma etafuleni kalula, hhayi ngomzwelo "wetshe" esiswini. Okuthandwayo kufanele kunikezwe ezindleleni zokupheka ezifana nokushisa, ukudoba, ukubilisa, ukubhaka. Kufanelekile ukwenqaba ngokuphelele ukuphuza uphuzo oludakayo ngesikhathi sokudla kwe-Bormental (nazo zonke ezinye izinketho zokudla kwesikhathi eside). Kulabo umsebenzi wabo ohilela ukuvivinya umzimba okusebenzayo, noma abasubathi abakhuthele, kunconywa ukuthi wengeze cishe ama-calories angu-200 kumkhawulo wekhalori wansuku zonke. Njengoba kuphawulwe abantu abaye bahlangabezana nokudla kuka-Bormental ngokwabo, ezinsukwini ezingu-7, amakhilogremu angu-2 kuya kwangu-4 engeziwe ngokuvamile ayashelela. Ungakwazi ukunamathela ekudleni isikhathi eside njengoba uthanda, uma, kunjalo, uzizwa ulungile.
Ukudla kwesiCroatia isonto elilodwa
UMsombuluko
Ukudla kwasekuseni: iqanda elibilisiwe; ucezu lwesinkwa olomile olunesisindo esifinyelela ku-30 g; Ikhofi yetiye.
Isinongo: uhhafu we-apula.
Isidlo sasemini: cishe u-130 g wesibopho senkomo esinamafutha; amazambane abilisiwe (100 g); ingxenye encane yesaladi yemifino engekho isitashi; itiye lekhofi.
Isidlo sasemini: noma yisiphi isithelo (100 g).
Isidlo sakusihlwa: inyama enomzimba omncane noma inyama engenamafutha (80 g); iqanda, ebilisiwe noma ethosiwe ngaphandle kukawoyela; imifino emisha; ibhotela (10 g); ijusi esanda kufinywa (ingilazi).
NgoLwesibili
Ukudla kwasekuseni: croutons; itiye noma ikhofi.
Isnack: izaqathe ezimbalwa eziluhlaza.
Isidlo sasemini: 50 g wenkomo eyisitshulu; amazambane aphakathi abhakiwe noma abilisiwe; Izingcezu ezi-2-3 zekhabe.
Isidlo sasemini: ikhofi noma itiye elinobisi olwengeziwe.
Isidlo sasemini: isibhakabhaka senhlanzi ebhakwe (150 g) namaqabunga esipinashi.
NgoLwesithathu
Ukudla kwasekuseni: isinkwa; ucezu lwe-ham ephilile; itiye noma ikhofi.
Isinongo: uhhafu wamagilebhisi.
Isidlo sasemini: 150 g wenyama eyisitshulu; amazambane aphekiwe ngezaqathe (200 g).
Isidlo sasemini: 200 ml wejusi yetamatisi.
Isidlo sakusihlwa: amazambane abilisiwe (100 g), afafazwe ngama-50 g we-curd enamafutha aphansi.
NgoLwesine
Ukudla kwasekuseni: izingcezu ezimbalwa zoshizi onzima noma osetshenzisiwe (azikho izithasiselo); isinkwa; itiye noma ikhofi.
Isnack: orange.
Isidlo sasemini: inyama yenkukhu ebilisiwe noma ebhakwe (kufika ku-150 g) kanye namazambane abilisiwe namakhukhamba amasha amasha.
Isidlo sasemini: i-aphula elincane.
Isidlo sakusihlwa: i-omelet, lapho silungiselela khona sisebenzisa amaqanda amabili no-30 g we-ham (othosiwe ngaphandle kwamafutha); utamatisi; ingilazi yejusi.
Friday
Ukudla kwasekuseni: i-cottage shizi enamafutha aphansi (100 g); crouton; inkomishi yetiye noma ikhofi.
Isinongo: uhhafu wanoma yisiphi isithelo noma idlanzana lamajikijolo.
Isidlo sasemini: amazambane abilisiwe kanye no-100-150 g wenyama ebilisiwe ebilisiwe; compote.
Isidlo sasemini: i-kefir ephansi (ingilazi).
Isidlo sakusihlwa: isaladi yemifino engeyona yesitashi; ujusi ovela esithelweni noma kwimifino oyithandayo (200 ml).
Saturday
Ukudla kwasekuseni: ama-apula ama-2 noma izingcezu ezimbalwa zamakhabe.
Isinongo: isaladi eluhlaza kakherothi (200 g).
Isidlo sasemini: 100 g we-veal oyisitshulu kanye nenani elifanayo lamazambane abilisiwe; 1-2 tbsp. l. iklabishi isaladi.
Isidlo santambama: isithombo esigayiwe (cishe ama-50 g).
Isidlo sakusihlwa: amakhowe abilisiwe noma abhakiwe (100 g); iqanda elibilisiwe namakhukhamba amasha amasha.
Sunday
Ukudla kwasekuseni: croutons; i-cottage shizi enamafutha aphansi (50 g); Ikhofi yetiye.
Isnack: ubisi olunamafutha amancane (ingilazi).
Isidlo sasemini: 150 g yengulube, ethosiwe epanini elomile noma ebhakwe; amazambane abilisiwe; ikhukhamba noma enye imifino engeyona yesitashi.
Isidlo sasemini: ubhontshisi oyisitshulu (200 g); itiye noma ikhofi, evunyelwe ukwengeza kufika ku-100 ml wobisi.
Isidlo sakusihlwa: ingilazi yama-kefir anamafutha amancane namakhukhi wekhalori eliphansi (1 pc.).
Ukudla okunama-kilojoule amancane inyanga
Amanye amamenyu A no-B njalo ngosuku
Imenyu A yesonto lokuqala
Ukudla kwasekuseni: qhafaza isipuni soju lwemvelo engilazini yobisi olunamafutha aphansi uphuze i-crouton eyodwa nalesi siphuzo.
Ukudla kwasekuseni kwesibili: inkomishi yetiye enezilayi ezimbili zesinkwa esimnyama noma serye, isabalale kancane nebhotela ifafazwe ngamakhambi.
Isidlo sasemini: isobho lemifino ngaphandle kokuthosa; ucezu lwenkomo ebilisiwe ebilisiwe; 2 amazambane abilisiwe aphakathi nendawo; izithelo.
Isidlo sasemini: utamatisi noma ingilazi yejusi yetamatisi; crouton.
Idina: ucezu lwe-rye noma isinkwa esimnyama nebhotela ne-parsley; i-kefir enamafutha amancane.
Imenyu Esontweni lokuqala
Ukudla kwasekuseni: ikhofi / itiye nocezu lwesinkwa esimnyama esifafazwe ngamakhambi.
Ukudla kwasekuseni kwesibili: i-bagel encane eyomile noma i-crouton ejwayelekile; ama-radishes ambalwa; i-kefir enamafutha amancane (200 ml).
Isidlo sasemini: ucezu lwenhlanzi ebilisiwe, enongwe nge-horseradish; Amazambane ama-2-3 abhakiwe noma abilisiwe ngamakhambi, agcotshwe kancane ngamafutha omnqumo.
Isidlo santambama: ucezu oluncane lwebhisikidi noma amakhukhi; ijusi yezithelo (ingilazi).
Idina: ingilazi yobisi nocezu lwesinkwa; uma ufuna okuthile okumnandi, ungadla u-halva omncane esikhundleni sefulawa.
Imenyu A yesonto lesibili
Ukudla kwasekuseni: isinkwa esisanhlamvu sonke; ijusi yezithelo noma imifino (250 ml).
Isidlo sasekuseni sesibili: izingcezu ezi-2 zesinkwa esimnyama nocezu lwe-feta cheese nenkomishi yetiye / ikhofi.
Isidlo sasemini: ama-cutlets amancane ama-2 amancane (okungcono okushisiwe); izaqathe ezigayiwe; ingilazi yejeli.
Isidlo sasemini: izithelo noma ibhisikidi; Ikhofi yetiye.
Isidlo sakusihlwa: ingilazi ye-kefir nesinkwa esinejamu.
Imenyu Esontweni lesibili
Ukudla kwasekuseni: ucezu lwesinkwa se-rye noju; itiye / ikhofi elinobisi.
Isidlo sasekuseni sesibili: ama-sandwich amancane (ama-2 ama-PC.) Ngesinkwa esimnyama, inyama enomzimba, izingcezu zikatamatisi.
Isidlo sasemini: ingxenye yebhorscht ebomvu (okungcono kuphekwe ngaphandle kokuthosa); iqanda lenkukhu elibilisiwe, ucezu lwezinhlanzi ezibilisiwe; amazambane abhakiwe; amahlamvu kaletisi.
Isidlo sasemini: ingilazi ye-kefir ne-rye crouton.
Isidlo sakusihlwa: ama-radish ambalwa; 30-40 g ushizi ongenawo usawoti; inkomishi yetiye.
Imenyu A yesonto lesithathu
Ukudla kwasekuseni: ucezu lwesinkwa esimnyama noju noma ujamu; itiye lekhofi.
Isidlo sasekuseni sesibili: iqanda lenkukhu ebilisiwe noma ethosiwe ngaphandle kwebhotela; isithombo; isinkwa esimnyama nengilazi yama-kefir anamafutha aphansi.
Isidlo sasemini: i-steak (yithose epanini lokuthosa elomile); isaladi yesipinashi nenani elincane ukhilimu omuncu onamafutha amancane; ingilazi yejusi.
Isidlo sasemini: i-apula; isinkwa sokudla okusanhlamvu.
Isidlo sakusihlwa: izipuni ezimbalwa zeshizi elinamafutha aphansi; ucezu lwesinkwa se-rye; ingilazi yobisi olunamafutha noma olunamafutha amancane.
Imenyu Esontweni lesithathu
Ukudla kwasekuseni: ingilazi yobisi ene-croutons noju.
Isidlo sasekuseni sesibili: ama-sandwich ama-2 amancane we-rye noma isinkwa esimnyama nenyama enamafutha noma inyama; 2 utamatisi; inkomishi yetiye / ikhofi.
Isidlo sasemini: irayisi elinamakhowe ayisitshulu nengilazi yomhluzi onamafutha amancane; 1-2 ama-apula abhakiwe.
Isidlo sasemini: ubhanana noma ibhisikidi; Ikhofi yetiye.
Dinner: ucezu lwesinkwa se-rye nocezu lwenkonyane; i-apula netiye.
Imenyu A yesonto lesine
Ukudla kwasekuseni: isinkwa soju nenkomishi yetiye noma yekhofi.
Isidlo sasekuseni sesibili: ama-sandwich ama-2 aqukethe isinkwa se-rye, ungqimba oluncane lwebhotela noshizi onamafutha amancane; i-Apple.
Isidlo sasemini: inyama yenkukhu ebhakwe enkampanini yemifino; amazambane acubuziwe ngaphandle kwamafutha (izipuni ezimbili) noma amazambane abilisiwe; amahlamvu ka ulethisi; ingilazi yejeli.
Isidlo sasemini: ujusi wesanqante nocezu lwebhisikidi.
Idina: isinkwa noma izipuni ezimbalwa ze-curd; i-kefir enamafutha amancane.
Imenyu Esontweni lesine
Ukudla kwasekuseni: isinkwa se-rye, esinamafutha nebhotela elincanyana; ingilazi yobisi olunamafutha amancane.
Isidlo sasekuseni sesibili: iqanda lenkukhu ebilisiwe (ama-1-2 ama-PC.); i-bagel encane; itiye ne-apula.
Isidlo sasemini: izipuni ezimbalwa zikabhontshisi, zikhiqizwa nge-tomato sauce; inkomishi yomhluzi wenkukhu onamafutha amancane; Amazambane ama-2 abhakwe ngamakhambi; i-apula.
Isidlo sasemini: ama-cracker; inkomishi yekhofi / yetiye.
Isidlo sakusihlwa: izingcezu ezi-2 ezincanyana zesinkwa se-rye, esisakazeka nge-pâté yesibindi esinamafutha amancane; ama-radishes ambalwa.
Note… Khetha izinhlobonhlobo zezithelo nemifino kuye ngokuthi isizini.
Isibonelo sokudla kokudla kwe-Bormental usuku olungu-1
Ukudla kwasekuseni (ama-calories angu-300-350): 100 g we-buckwheat noma iphalishi lelayisi (isisindo esenziwe ngomumo); inyama ebilisiwe ebilisiwe (cishe i-80 g); 100 g we-fat fat curd noju noma ujamu (1 tsp); ucezu oluncane lweshizi olunzima olunesisindo esingu-10 g ngokoqobo; Ikhofi yetiye.
Isinongo (kufika kuma-calories angu-150): 150 g isobho elinomhlwenga / isobho leklabishi ngaphandle kokuthosa noma inkomishi yetiye / ikhofi ene-marshmallows encane engu-1-2.
Ukudla kwasemini (ama-calories angu-400-450): inhlanzi ebilisiwe (150-200 g) kanye nenani elifanayo lemifino iluhlaza noma iphekwe ngaphandle kukawoyela; ingilazi ye-compote noma i-jelly.
Isidlo sakusihlwa (cishe ama-calories angama-200): 150 g isaladi yemifino emisha engeyona eyisitashi kanye nokudla kwasolwandle; inkomishi yetiye nebha yoshokoledi omnyama.
Isidlo sakusihlwa sesibili (kufika kuma-calories ayi-100): i-kefir enamafutha amancane (200 ml) nesinkwa esiphelele senhlamvu.
Ukungafani kokudla okude isikhathi eside
Ukudla okuhlala isikhathi eside kunokuphikisana okumbalwa. Kodwa-ke, ngaphandle kokubonisana nochwepheshe ofanelekayo, abantu abangaphansi kweminyaka eyi-18 nangemva kweminyaka engama-60 ubudala akufanele bahlale kuwo, abesifazane besesimweni esithakazelisayo nangesikhathi sokuncelisa, abanezinkinga zengqondo (ikakhulukazi ezihambisana nokuphazamiseka kokudla), ngokuqina kwezifo ezingamahlalakhona , onezifo ezinzima noma yiluphi uhlobo.
Izinzuzo Zokudla
- Ukudla okuhlala isikhathi eside kuza ngezindlela ezahlukahlukene, ngakho-ke ungakhetha kalula indlela efanele yokudla evumelana nendlela ophila ngayo.
- Ngemenyu ebhalwe kahle, umzimba ngeke uhlangabezane nokushoda kwezakhamzimba futhi, ngaphezu kokwehlisa isisindo, kuzophinde kuthuthukise impilo yayo.
- Ukudla okuhlala isikhathi eside akukunciphisi ukusebenza, akukwenzi uzizwe ulambile, futhi kunikeze ukuncipha kwesisindo okunethezekile.
- Ngenxa yokondleka okuncane okukhuthazwa ukudla, isisu sincishisiwe ngevolumu, okwenza sikwazi ukugwema ukudla ngokweqile ngokuzayo, ukuze kube lula ukugcina umphumela otholakele nawo.
- Kumele uqaphele amabhonasi anjalo wokunamathela ekudleni kwesikhathi eside: isifiso sijwayelekile, umzimba uyashesha, umzimba uhlanzwa ngendlela engokwemvelo.
Okubi kokudla
- Yebo, ukwehla kwesisindo akwenzeki ngejubane lombani. Ukufeza imiphumela ebonakalayo, udinga ukulawula indlela odla ngayo futhi uzisebenzele isikhathi eside. Futhi kusadinga ukuzivocavoca amandla kanye nezinguquko emikhubeni eminingi yokudla.
- Labo abadinga ukuvalelisa kunani elikhulu lamakhilogremu badinga ukubekezela ngesizathu sokuthi kwesinye isikhathi isisindo sibiza amasonto ayi-1-2. Le yinqubo ejwayelekile evame ukwenzeka ngemuva kokuthi umuntu esevele ekhiphe isisindo esingeqile. Kulokhu, udinga nje ukulinda. Ngokuqinisekile maduzane uzokuthokozela ngokuqhubeka kwesisindo.
- Kunconywa ukubalwa kwamakhalori ekudleni. Abaningi badunyazwa yisidingo sokukala njalo ukudla nokubala amayunithi wamandla asetshenzisiwe.
Ukudla kabusha
Ukudla okuhlala isikhathi eside kungaphendulwa nganoma yisiphi isikhathi, konke ukuhluka kwayo kuyalinganiselwa ekudleni futhi akusho imingcele eqinile.