Ukudla komlingo, izinsuku ezingu-7, -7 kg

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

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-250 Kcal.

Ngemuva kokufunda igama lalokhu kudla, ungahle ucabange ukuthi kuzodingeka wehle isisindo ngokusebenzisa imilingo. Kepha lokhu akunjalo neze. Mhlawumbe, indlela yokudla komlingo ibizwa ngegama ngoba ikuvumela ukuthi ulahle kuze kufike kumakhilogremu angu-7 amafutha azondwayo ngesonto. Nsuku zonke ulahlekelwa ikhilogremu yesisindo eseqile. Akubuthakathi yini? Ake sibheke ukuthi konke kusebenza kanjani.

Izidingo zokudla komlingo

Ochwepheshe bathumela lokhu kudla esigabeni sezindlela eziphansi zekhalori lokuguqulwa komzimba. Iqinile impela futhi ibhekwa njengohlobo lokudla kwamaprotheni. Ukwehla kwesisindo kungenxa yokunciphisa ama-carbohydrate namafutha ekudleni. Umzimba kufanele udonse amandla ezinsizakalweni zangaphakathi, ngakho-ke wehlisa isisindo.

Imenyu yokunciphisa isisindo somlingo kufanele ihlelwe ngokucophelela, ngoba izidingo zokudla ziphoqa ukufakwa kwemikhiqizo yamaprotheni ekudleni, okunamafutha aphansi kanye nokuqukethwe kwekhalori. Ngakho-ke, ohlwini lwemikhiqizo evunyelwe ukusetshenziswa ekudleni komlingo, kwakukhona okulandelayo:

- izinhlobo ezinamafutha aphansi kakhulu: i-tofu, i-feta cheese, i-gaudette, i-grained;

- izithelo: ama-apula aluhlaza, amawolintshi, ama-plums;

- imifino: isipinashi, izaqathe, ithanga, u-anyanisi, i-broccoli, utamatisi, iklabishi, isilimo esidliwayo esinamagatsha anamanzi, ulethisi, i-zucchini, isithombo, ukhukhamba;

- izithelo ezomisiwe (kuma-prunes abalulekile);

- amaqanda enkukhu;

Imikhiqizo yobisi nobisi oluvutshiwe: i-cottage shizi ne-kefir, okuqukethwe kwamafutha akudluli i-1%.

Kulezi ziphuzo ezikule ndlela yokudla, ngaphezu kwamanzi ahlanzekile angenawo amakhabhoni, ikhofi elimnyama (okungcono okuvuthiwe okungokwemvelo) netiye (okunconywayo okuluhlaza okungamakiwe) kuyavunyelwa. Ushukela nobisi akumele kungezwe kunoma iziphi iziphuzo. Phuza kakhulu njengoba uthanda, kodwa ungenalutho.

Awukwazi ukudla noma ukuphuza okunye ngaphandle kwalokhu okungenhla, ngenkathi uhleli ekudleni komlingo, ngaphandle kwalokho umphumela uzothinteka kakhulu. Lena inqubo enhle impela. Ungaqhubeki ngaphezu kwesikhathi esibekiwe, ngaphandle kwalokho ungadala umonakalo omkhulu emzimbeni.

Ngokuqondene nokudla, inqubo yemilingo isho ukuba khona kokudla okuthathu, lapho ungeke ukwazi ukudla okulula khona. Ngaphezu kwalokho, uma ufuna ukwenza konke ngokwemithetho, ibhulakufesi, eliqukethe uketshezi olungenashukela kuphela, kufanele lungabi ngaphambi kwehora lesishiyagalolunye. Yiba nesidlo sasemini ngaphambi kuka-9: 14, futhi udinga ukuba nesidlo sasebusuku ngo-00: 18 esiphezulu. Ngemuva kokudla kwakusihlwa, udinga ukukhohlwa ngokudla kuze kube ngakusasa futhi uma kwenzeka kuvela indlala, yicindezele ngetiye namanzi angenashukela kuphela. Ungakwazi futhi, kanye nekhofi. Kodwa ebusuku kungcono ukungasisebenzisi kabi lesi siphuzo, ngaphandle kwalokho, esikhundleni sokunyamalala kwesifiso sokudla okulula, ungahlangabezana nokuqwasha.

Njengoba le ndlela cishe ingenayo i-carbohydrate, abathuthukisi bayo abayibizi imidlalo. Ngaphezu kwalokho, kunconywa ngesikhathi sokulandela imithetho yokudla komlingo ukushiya noma yimiphi imisebenzi engathatha amandla akho amaningi kuwe. Ukudla okunama-protein amancane ngeke kube lula ukukugcwalisa. Kungenzeka ukuthi uzilinganisele ekuzivocavoca umzimba okulula nokufushane noma i-gymnastics. Kepha ukulala ngokwanele (ukulala okungenani amahora ayisishiyagalombili) nokuba semoyeni omusha ihora noma amabili ngosuku kungaphezu kokufiselekayo. Lokhu kuzosiza umzimba ukuthi ululame ngokushesha futhi ubekezelele imithetho yokudla kalula. Futhi, onjiniyela bokudla bayeluleka ukuthi uzithobe ngokwelashwa kwamanzi, ukubhucunga umzimba nokukhululeka ngokuphelele. Kungcono ukulandela ukudla okunjalo ngesikhathi samaholide, lapho ungakwazi ukukhokhela usofa ngaphezu kokujwayelekile bese uyokwenza inqubo yokuphumula (noma ukwenze ekhaya).

Ukuze ulondoloze umphumela otholakele futhi ungalimazi umzimba, udinga ukuphuma ekudleni komlingo ngokushelela nangokucophelela. Imithetho eyisisekelo yokushiya uhlobo lokudla ifaka izincomo zosuku. Ukudla okwenqatshelwe ngaphambilini kufanele kungezwe kancane kancane.

Ngosuku lokuqala emva kokudla kwezinsuku eziyisikhombisa, kungcono ukungethuli lutho olusha emikhiqizweni nhlobo. Vele wandise inani lokudla elivunyelwe ekudleni kancane. Isibonelo, sebenzisa amaqanda ambalwa abilisiwe ukuze uthole ukudla kwasekuseni, kuze kufike ku-300 g wemifino ephekiwe kwasemini, kanye nesaladi yemifino entsha yokudla kwakusihlwa.

Ekudleni kosuku lwesibili, faka inyama encane ebilisiwe noma inhlanzi epholile (njengenketho - okudla kwasolwandle okuthandayo).

Ngosuku lwesithathu ngemuva kokudla komlingo, engeza okusanhlamvu noma ipasta kakolweni we-durum kwimenyu. Uma ufuna okuthile okumnandi ngempela, zivumele kancane, kepha ekuseni.

Okulandelayo, nweba uhla lwakho lwezithelo nemifino. Yidla noma yini oyifunayo. Yenza lokhu ngezinsuku ezine kuya kweziyisikhombisa.

Futhi kuphela ngemuva kokuphela kwesonto, okunye ukudla kungangezwa ekudleni, ungakhohlwa ngokudla okufanele futhi ungadli ngokweqile. Ngaphandle kwalokho, ngomzamo onjalo, amakhilogremu akushiyile angaphinda athi sawubona futhi. Futhi manje kuzoba kuhle kakhulu (noma ngabe ubungabangani nemidlalo ngesikhathi sokudla noma ngaphambi kokuthi kuqale) ukusiza ukugcina isisindo sijwayelekile ngosizo lomsebenzi womzimba nokutadisha izindawo eziyinkinga. Lokhu kuzokwenza ungabi mncane kuphela, kepha futhi kufake isandla ekutholeni umzimba okhangayo, onwebekayo.

Imenyu yokudla komlingo

Zonke izinsuku eziyi-7 udinga ukunamathela kumenyu engezansi. Akuvunyelwe ukufaka okunye, ukufaka okusha, ukuqeda ukudla okunqunywe yimithetho yokudla.

Usuku 1

Ukudla kwasekuseni: ikhofi elimnyama.

Isidlo sasemini: 2 amaqanda enkukhu abilisiwe; ucezu lukashizi onzima onesisindo esingama-20 g.

Isidlo sakusihlwa: kuvunyelwe imifino emisha, ehlotshiswe esaladini (kufika ku-200 g) Inganongwe ngenani elincane lemifino (mhlawumbe umnqumo) kawoyela.

Usuku 2

Ukudla kwasekuseni: ikhofi elimnyama.

Isidlo sasemini: 1 iqanda lenkukhu ebilisiwe kanye ne-aphula eli-1 eliphakathi nendawo.

Isidlo sakusihlwa: 1 iqanda lenkukhu elibilisiwe.

Usuku 3

Ukudla kwasekuseni: inkomishi yetiye eliluhlaza.

Isidlo sasemini: ingxenye yoshizi onamafutha amancane (kufika ku-150 g).

Isidlo sakusihlwa: isaladi yemifino egcwele uwoyela womnqumo (150 g).

Usuku 4

Ukudla kwasekuseni: ikhofi elimnyama.

Isidlo sasemini: iqanda lezinkukhu eliweni; Ama-prunes ayi-8 noma inani elifanayo lama-plums amasha.

Isidlo sakusihlwa: 1 iqanda elibilisiwe.

Usuku 5

Ukudla kwasekuseni: inkomishi yetiye eliluhlaza.

Isidlo sasemini: 100 g weklabishi enezinqathe, isitshulu emanzini ngaphandle kokungeza uwoyela.

Isidlo sakusihlwa: 1 iqanda lenkukhu ebilisiwe.

Usuku 6

Ukudla kwasekuseni: ikhofi elimnyama.

Isidlo sasemini: ama-apula noma amawolintshi (cishe ama-200 g).

Isidlo sakusihlwa: ingilazi ye-1% kefir (ungayifaka esikhundleni sayo ngobisi olujiyile lokuqukethwe okunamafutha okufanayo noma okungenamafutha).

Usuku 7

Ukudla kwasekuseni: ikhofi elimnyama.

Isidlo sasemini: 30 g woshizi onzima; isithelo (i-apula noma i-orenji) cishe i-100 g.

Isidlo sakusihlwa: amaqanda ama-2 enkukhu abilisiwe.

Ukungafani kokudla komlingo

  1. Akuvunyelwe neze ukudla ngale ndlela kubantu abanenkinga yokugaya ukudla, abanezifo zamathumbu, abesifazane ngesikhathi sokukhulelwa kanye ne-lactation, intsha, abantu asebekhulile.
  2. Awungeke wehlise isisindo esinjalo ngesikhathi sokululama ngemuva kokuhlinzwa, ukukhushulwa kwanoma yisiphi isifo esingelapheki, ngezifo ezikhona zesistimu yenhliziyo, isibindi, izinso nezinye izimo eziyingozi.
  3. Akunconyelwa ukunamathela emithethweni engenhla yabantu abanengcindezi enamandla yengqondo noma yomzimba. Uma ungomunye wabo, kungcono ukuthi ufune indlela ethembeke futhi emnene yokwakha umzimba.
  4. Ngokuvamile, abantu abadala kuphela abanempilo enhle abangahlala ekudleni okunjalo, bese ukubonisana nodokotela ofanelekayo kungeke kungabi nhlobo.

Ubuhle bokudla komlingo

Inzuzo enkulu yokudla komlingo ukusebenza kwayo kanye nejubane lemiphumela. Kulabo abadinga ngokuphuthumayo ukuvuselela isibalo sabo, lokhu kudla empeleni kuba uhlobo lwenduku yomlingo, kulungisiswe ngokuphelele igama layo eliyindida elikhulu.

Okubi kokudla komlingo

  • Le ndlela ilambile kakhulu. Ngakho-ke labo abangakwazi ukuziqhayisa ngamandla abonakalayo nezinzwa ezinamandla, kungcono ukudlula kukho.
  • Zilungiselele ukuthi ngesikhathi sokudla komlingo, ikakhulukazi ezinsukwini zayo zokuqala, ubuthakathaka, noma isiyezi, kungenzeka.
  • Ukuwohloka kwemizwelo, ukunganaki, ukucasuka akuvamile.
  • Ukusebenza ngokwengqondo nangokomzimba nakho kungancishiswa kakhulu.

Ukwenza kabusha ukudla komlingo

Uma lokhu kudla kwakulula ngokwanele kuwe, kepha udinga ukunciphisa isisindo, ungaphinda futhi. Kepha asikho isidingo sokujaha. Linda okungenani inyanga noma ezimbili, ukuze ungethusi kakhulu umzimba futhi ungawulimazi. Izitho zakho nezinhlelo zakho kusadingeka okungenani isikhathi esithile ukuze zilulame kusuka kumkhawulo obaluleke kangako wokudla.

shiya impendulo