Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-7 kg ezinsukwini eziyi-9.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-680 Kcal.
Lolu hlelo lokwehlisa isisindo lwakhiwa isazi sezokudla saseRussia uMargarita Koroleva. Sekukonke, kuthatha izinsuku eziyi-9 (izinsuku ezi-3, izidlo ezingama-3). Abamele abaningi bebhizinisi lokubonisa, abangazifihli, baphendukela endleleni yokwehlisa isisindo eyenziwe yiNdlovukazi. Bathi umculi uValeria wakwazi ukulahlekelwa ngamakhilogremu ayisithupha kuye. Ake sibheke ngokucophelela ukudla kwezinkanyezi.
Izidingo zokudla zikaMargarita Koroleva
Njalo ezinsukwini ezi-3, ngokwesidlo seNdlovukazi, udinga ukugcwalisa umzimba ngokudla okuthile. Ama-carbohydrate aya ngqo empini. Ngemuva kwalokho amaprotheni aqala ukusebenza, afaka isandla ekuwohlokeni okusebenzayo kwamafutha. Futhi ukuthunywa kuqedwa ngemifino ehlanza umzimba wobuthi, ubuthi nezinye izinto eziyingozi ezivusa isisindo esingeqile nokungavumelani nempilo.
Kuzo zonke izinsuku, uMargarita Koroleva uncoma ukuphuza amanzi amaningi (amalitha angu-2-2,5 wamanzi ahlanzekile). Kepha umbhali wale ndlela uxwayisa ngokuthi ukuphuza uketshezi kwehle ngendlela efanayo nokondleka. Phuza amanzi okungenani ukuvakasha okungu-6 (futhi mhlawumbe ngo-8-10). Iya emgodini wokunisela kaningi ekuseni. Ngaphansi kokuvamile - kowesibili, ukuze ungacasuli ukuvela kokukhukhumala ngenxa yokudla okuphezulu koketshezi ntambama.
Ukuze ugcine umphumela utholakele ekudleni, ngemuva kokuwushiya, kubaluleke kakhulu ukulandela le mithetho elandelayo, egcizelelwa ngokufanelekile nguMargarita Koroleva.
Qiniseka ukuthi uthola isidlo sasekuseni. Isidlo sokuqala sisiza ukuqala imetabolism futhi, ngenxa yalokho, hhayi ukudla ngokweqile ngokuzayo. Ngempela, imvamisa, ngaphandle kokudla kwasekuseni, umuntu umane aphose ngesidlo sasemini noma, okungcono kakhulu, isidlo sakusihlwa. Ngokuziphatha okunjalo kokudla, uvuselela kalula ukubonakala kwamakhilogremu athe xaxa ngesikhathi esifushane.
Umbhali wokudla ufuna njalo ukudla ngokucophelela. Lapho uzosebenzisa lo noma lowo mkhiqizo, zibuze umbuzo ukuthi yini ongayiletha emzimbeni? Ngempela, okunye ukudla kungalimaza impilo.
Zama ukushintshela ekudleni okuyingxenye unomphela futhi udle emahoreni angu-3-4, ugweme ukuhlaba ikhefu okulambile isikhathi eside. Kulokhu, kubalulekile ukuqapha ivolumu yokudla. Ukudla okukodwa akufanele kweqe ngama-250 g. Uma kungenakwenzeka ukukala, ungasebenzisa ingilazi ejwayelekile futhi ulawule lokho okudlile ngale ndlela: ngesikhathi esidla ingxenye ehambelana nengilazi eyodwa.
Faka izinongo ekudleni kwakho, izinongo ezisiza ukusheshisa imetabolism futhi zivimbele ukuqongelela isisindo esiningi.
Ukuze unganikeli ngamathuba okubuya kwesisindo eseqile, kanye ngesonto iNdlovukazi incoma ukwehliswa ngokulandelayo. Emini, phuza amalitha ayi-1-1,5 womkhiqizo wobisi olunamafutha aphansi noma anamafutha amancane ngezingxenye ezilinganayo nangezikhathi ezilinganayo.
Ungakhohlwa ngomsebenzi womzimba. Uma ufuna ukunciphisa isisindo, ukuzivocavoca kufanele kuhlale okungenani imizuzu engama-40, ngoba amafutha ashiswa ngemizuzu engama-20 kuphela ngemuva kokuqala kokuzivocavoca.
Zama ukugwema ukudla okuthosiwe ngokuphelele. Kungcono ukwengeza uwoyela omncane wemifino (okungafanele ukusho ngokungenamibandela) esitsheni esenziwe ngomumo, nokuncane.
Ngisho nasezikhathini okungezona zokudla, ungasebenzisi ngokweqile ukudla kwamaprotheni. Njengoba izazi zokudla okunomsoco, kwabesifazane, isilinganiso sabo kufanele sibe ngama-250 g ngosuku, kwabesilisa - okungu-300 g.
Izinsuku zokuqala ze-3 - irayisi, amanzi noju.
UMargarita Koroleva uncoma ukusebenzisa ilayisi elimhlophe, okungcono irayisi okusanhlamvu okude. Ungayipheka kanjani? Ngobusuku bangaphambi, thela ingxenye edingekayo (250 g) yelayisi ngamanzi abandayo, hlambulula kahle ekuseni bese uthumela ukupheka. Ukupheka, thela irayisi ngamanzi ashisayo (isilinganiso 1: 2). Pheka cishe imizuzu eyi-15. Sidla irayisi ngokuqhekeka, izikhathi ezingama-5-6, cishe ngezingxenye ezilinganayo lapho sizizwa silambile.
Kepha uju, ukunika umzimba amandla nokufaka uphethiloli ngezinto eziwusizo, kunconywa ukuthi udle phakathi kokudla, ungahlanganisi nelayisi noma amanzi.
Izinsuku ezi-3 zesibili - inyama ebilisiwe noma inhlanzi ebilisiwe.
Kunconywa ukudla kuze kufike ku-1200 g wenyama ngosuku, noma kufika ku-700 g wezinhlanzi. Izinsuku zenyama nezinhlanzi zingashintshwa. Lokhu, ikakhulukazi, kusiza ukuqinisekisa ukuthi uhlobo olufanayo lwemenyu alukuthukuthezi futhi akubangeli ukuwohloka. Ukupheka le mikhiqizo kungenye yezindlela ezilandelayo: ku-boiler kabili, ubilise, isitshulu noma ubhake. Lapho udla, qiniseka ukuthi ususa isikhumba futhi ukhiphe izinhlayiya ezinamafutha. Njengerayisi, sidla inyama nemikhiqizo yezinhlanzi, sihlukanise izingxenye ezilinganayo ezingu-5-6. Ingxenye yokugcina kufanele idliwe, ubukhulu, ngaphambi kuka-19:2, noma okungenani amahora angu-3-XNUMX ngaphambi kokuphumula ebusuku (uma ulala kakhulu, futhi ikhefu elinjalo phakathi kokudla lifana nokuhlushwa kuwe). Ungangeza amakhambi ezitsheni, kodwa akufanele usebenzise usawoti. Ngendlela, izincomo ezifanayo ezinsukwini ezintathu zokuqala, lapho irayisi iyintandokazi.
Izinsuku ezi-3 zokugcina - 1 kg yemifino ngosuku.
Isazi sezokudla sincoma ukuthi kunikezwe imifino enemibala emhlophe noluhlaza (ikakhulukazi, njengamakhukhamba, iklabishi, u-anyanisi, i-zucchini encane). Imifino enemibala nayo iyavunyelwa, kepha kufanele ibe mbalwa kwimenyu yakho kunaleyo eyedlule. Kusuka kumbala kutamatisi ophambili, ama-beet, izaqathe, upelepele wensimbi. Kungakuhle ukuthi udle uhhafu wemali evunyelwe yemifino ingaphekiwe, kuthi enye ingxenye ibiliswe, ibhakwe noma iyisitshulu (kepha khumbula ukuthi asiwangezi amafutha). Ungangeza futhi i-3 tsp ekudleni kwansuku zonke. uju lwekhwalithi olungancibilika emanzini. Ngaphezu kwamanzi, ungaphuza itiye eliluhlaza ngaphandle koshukela. Njengezinsuku eziyisithupha ezedlule, yidla kancane.
Ukungafani kokudla kweKoroleva
1. Ukuhlala ekudleni kukaMargarita Koroleva akuvunyelwe kulabo bantu abane-gastritis, izilonda zesisu, izifo ezinzima zenhliziyo nemithambo yegazi.
2. Kunoma ikuphi, ngoba lokhu kudla kwezinsuku eziyisishiyagalolunye kuqinile impela, kungcono ukubonana nodokotela. Hlola okungenani ukuhlolwa okuyisisekelo ngaphambi kokukuqala. Mhlawumbe wena ngokwakho awazi ngezinkinga ezithile ngomzimba wakho. Qaphela.
3. Kuyaphawuleka ukuthi usuku lwe-kefir olunconywayo aludingi ukusetshenziswa yilabo abanezifo zohlelo lwe-genitourinary. Khetha ukwehlisa okwehlukile futhi ukwenze ngokubonisana nochwepheshe onolwazi.
4. Ungaqali ukuzinciphisa ukudla noma ngabe unomkhuhlane noma ukugula okuvamile. Linda kuze kube yilapho umzimba ubuyela kokujwayelekile, bese kuphela lapho wehlisa isisindo.
5. Kuyafaneleka ukuthatha ikhefu ekunciphiseni isisindo, noma okungenani ukuthambisa imithetho yokudla uma ugula.
Izinzuzo zokudla kukaMargarita Koroleva
1. Okuhlanganisiwe okungangabazeki kokudla kungukusebenza kwayo. Njengabantu abanenothi lokwakha elijwayelekile, ngemizamo yabo baklonyeliswe ngokulahlekelwa okufika ku-5 kg wesisindo eseqile. Abagcwele babevame ukulahla wonke ama-10 kg. Ngakho-ke asikho isizathu sokungabaza ukusebenza kohlelo lokudla okunomsoco lukaKoroleva.
2. Ukudla kusiza ukuthuthukisa umzimba. I-metabolism iyashesha. Ngakho-ke uma ushintshela ekudleni okulinganiselayo, okungekho mbumbulu, okunempilo ngemuva kokudla, cishe ngeke ube ngcono.
3. Kuyaphawuleka ukuthi ukudla kwakhiwe ukudla okunempilo okuzosiza ukuxhasa umzimba ngazo zonke izakhi ozidingayo. Siphakamisa ukunaka kakhulu izakhiwo ezizuzisayo zemikhiqizo efakwe ekudleni kukaMargarita Koroleva.
4. Ezinsukwini ezintathu zokuqala udinga ukudla ilayisi. Icebile ngama-amino acid, amavithamini B, anomphumela omuhle ohlelweni lwezinzwa, aqinisa imisipha yenhliziyo, anikeze umzimba iodine, i-phosphorus ne-calcium. Ilayisi, njengebhulashi, lisusa isodium engaphezulu ngesimo sikasawoti emzimbeni. Irayisi ilusizo ngokukhethekile kwizilonda zesisu kanye nezilonda zesisu. Futhi, ukusetshenziswa njalo kwelayisi ngokulinganisela kusiza ukugcina umfutho wegazi usezingeni elifanele. Isusa irayisi emzimbeni noketshezi olweqile, okuvame ukuvusa i-edema.
5. Izinhlanzi ezinconyiwe emkhakheni wesibili wokudla zicebile kumaminerali ahlukahlukene abalulekile, amavithamini kanye nezakhi zokulandelela. Ukusetshenziswa njalo kwezinhlanzi kanye nezilwane zasolwandle ezihlukahlukene kusiza ukwandisa ubusha bomzimba futhi kuthuthukise ukubukeka kwayo. Futhi, le mikhiqizo isiza ukulwa ne-atherosclerosis kanye nezinkinga zenhliziyo. Ukusetshenziswa kakhulu kwezilwane zasolwandle nakho kuthinta izinga le-hemoglobin. Inhlanzi inxephezela kahle kakhulu ukuntuleka kwensimbi emzimbeni womuntu.
6. Inyama isinikeza amaprotheni amaningi - into eyinhloko yokwakha esiza ukondla imisipha, ngaleyo ndlela isuse umzimba wamafutha amaningi ngokweqile, ngakho-ke, ifaka isandla ekunciphiseni isisindo. Inyama iqukethe isethi ebalulekile yama-amino acid ukusiza umzimba ukuthi usebenze kahle. Futhi, la ma-amino acid ayabandakanyeka ekwakhiweni kwamahomoni okukhula, yingakho ukusetshenziswa kwenyama kubaluleke kakhulu ezinganeni kusukela zisencane.
7. Akunakwenzeka ukungazinaki kanye nemifino, ehlonishwa ngokukhethekile ekudleni okwedlulele kwezinsuku ezintathu. Izinzuzo eziyinhloko zemikhiqizo yemifino zihlanganisa iqiniso lokuthi banomphumela onenzuzo kumasosha omzimba wonke, ukuvimbela ukuvela kwezifo ezithathelwanayo. Imifino eminingi iqukethe imisoco emuncwa ngokuphelele umzimba futhi inqwabelana kuwo. Ukudla imifino kusiza nasekunciphiseni amathuba okuba nesifo samaphaphu, isifo senhliziyo, umdlavuza kanye nenqwaba yezinye izinkinga zempilo.
Ububi bokudla kukaMargarita Koroleva
1. Nakuba imikhiqizo esetshenziswa ekudleni iwusizo ngokwayo, amavithamini namaminerali angase anganele umzimba, ngoba athathwa ngokuhlukana. Ezinye zizokwanela, kanti ezinye zizoshoda.
2. Ushukela osegazini, ikakhulukazi ngezinsuku zelayisi, ungaguquguquka ngokungathandeki.
3. Futhi izinsuku zenyama kuphela (ikakhulukazi, izinsuku zezinkukhu) zingathinta ibhalansi yamanzi anosawoti hhayi ngendlela enhle kakhulu.
4. Futhi, abanye abantu bazizwa belambile, bengadli inani lokudla elivunyelwe lolo suku futhi bezizwa bengakhululekile.
Ukuqaliswa okuphindiwe kokudla kweKoroleva
Lokhu kudla akunconywa ngaphambi kwamasonto amathathu. Futhi kungcono ukunamathela njalo emithethweni yokudla okufanele, kufaka phakathi leyo enikezwa yiNdlovukazi. Ngemuva kwalokho, ngokuqinisekile, awudingi ukubuyela enkingeni yokulahla isisindo esingenasidingo futhi.