Ukudla kukaMoreno, izinsuku ezingama-68, -22 kg

Ukwehlisa isisindo kuze kufike ku-22 kg ​​ezinsukwini eziyi-68.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1250 Kcal.

Inqubo yokwehlisa isisindo esifuna ukukutshela ngayo yasungulwa ngudokotela waseMelika ongudokotela wezokudla uMichael Rafael Moreno. Lokhu kudla kusekelwe ekwehlisweni ngasikhathi sinye kokuqukethwe kwekhalori ekudleni, ukwenziwa kwezinqubo ze-metabolic emzimbeni nokugcina ikusasa labo ngejubane elanele.

Izidingo zokudla zeMoreno

Inqubo yokwehlisa nokugcina isisindo ekudleni kukaDkt Moreno ihlukaniswe izigaba ezi-4 ezihlala izinsuku eziyi-17. Kepha isigaba sokugcina sesine singanwetshwa nganoma yisiphi isikhathi. Njengomthetho, le nqubo isetshenziswa abantu abadinga ukunciphisa kakhulu isisindo somzimba. Uma ufuna ukunciphisa isisindo esincane, khona-ke ungahlala kuphela esigabeni esibizwa nge- "activation".

Ukusebenza kokudla kweMoreno kungenxa yokuthi okuqukethwe ikhalori lansuku zonke kucishe kushintshe njalo, umzimba awunaso isikhathi sokuzivumelanisa nakho, futhi ngenxa yalokhu, isisindo sisebenza kahle futhi sincipha njalo ekudleni.

Manje ake sibhekisise isinyathelo ngasinye sale nqubo. Isinyathelo sokuqala - “Ukusheshisa” - eqinile futhi enzima kakhulu, kodwa ethela kakhulu. Ngokuvamile kuthatha amakhilogremu angu-6-8 wesisindo eseqile. Umsebenzi oyinhloko walesi sigaba ukwenza kusebenze imetabolism ngangokunokwenzeka. Okuqukethwe kwekhalori kwansuku zonke akufanele kudlule amayunithi wamandla ayi-1200. Imikhawulo ethile ibekwe emikhiqizweni.

Ungayisebenzisa ku- "ukushesha":

- inyama yenkukhu engenasikhumba, inhlanzi engenanyama, yenkomo enamafutha;

- i-tofu, ushizi we-cottage shizi ophansi, ushizi onamafutha amancane;

- i-kefir enamafutha aphansi noma iyogathi yemvelo (kufika ku-400 ml nsuku zonke);

- abamhlophe bamaqanda enkukhu (akukho mingcele);

- amaqanda amaqanda enkukhu (ngosuku - awekho ngaphezu kwama-2 ama-PC., Ngeviki - kufika kuma-4 ama-PC.);

- imifino yohlobo olungenasitashi (ukugcizelelwa kufanele kube iklabishi elimhlophe, ukhukhamba, utamatisi, i-broccoli);

- izithelo ezingenashukela namajikijolo (kufika ku-300 g futhi ekuqaleni kosuku);

- Amafutha omnqumo angachazwanga namafutha anefilakisi (kufika ku-2 wezipuni ngosuku futhi kungcono ukungawashisi).

Qala usuku lwakho ngengilazi yamanzi ngejusi kalamula. Ushukela nganoma yiluphi uhlobo awuvunyelwe. Uma kunzima kakhulu ukwenza ngaphandle kwamaswidi, noma uzizwa ubuthakathaka kakhulu, ngezikhathi ezithile, zivumele uju oluncane lwemvelo. Qiniseka ukuthi uphuza amanzi amaningi ahlanzekile. Kusukela eziphuzweni ezishisayo, kunconywa ukunikeza okuthandayo itiye elihlaza, i-herbal infusions. Ungaphuza nekhofi nawe. Ngokungangabazeki, ukuvivinya umzimba okuvamile ngendlela yokufudumala, ukuhamba ngokushesha noma ukugijima kuyakhuthazwa. Futhi imfundo enjalo yokuzivocavoca kufanele ihlale imizuzu eyi-17. U-17 uyinombolo eyinhloko endleleni ka-Moreno.

Ekupheleni kwesigaba sokuqala, dlulela kwesesibili, esibizwa "Ukwenza kusebenze"… Lapha kunikezwa ama- “zigzags” okudla: ukushintshaniswa kwezinsuku “ezilambile” (ama-calories ayi-1200) “nokugcwele” (ama-calories ayi-1500). Ngaphezu kwalokho, amandla amaningi kufanele asetshenziswe engxenyeni yokuqala yosuku. Ku "kusebenze" ekudleni okuphakanyiswe ngaphambili, udinga ukwengeza okusanhlamvu, isinkwa sokusanhlamvu, imifino enesitashi. Kuhle ukusebenzisa ingxenye yokusanhlamvu ekuqaleni kosuku. Njengoba umakhi wendlela ephawula, nansi indlela okuvela ngayo ukudla "zigzag", ngenxa yokuthi izinqubo zomzimba emzimbeni zisebenza futhi, futhi isisindo siyaqhubeka ukwehla.

Ngesikhathi "sokuqalisa" kubaluleke kakhulu ukunganciphisi izinga lomsebenzi womzimba, kepha, kunalokho, ukukhulisa. Esigabeni sesibili sokudla kweMoreno, ukwehla kwesisindo imvamisa kungaba amakhilogremu amahlanu kuya kwayisithupha.

Lokhu kulandelwa isigaba sesithathu - “Ukuzuza”… Kuyo, unethuba lokuvalelisa kwamanye amaphawundi amathathu noma amane engeziwe. Manje isilinganiso semikhiqizo yamaprotheni ekudleni kufanele sincishiswe. Ungathuswa ukwehla komugqa wokuqondisa, lesi sigaba sihlanganisa imiphumela yangaphambilini.

Ngokungeziwe ekudleni okuvunyelwe "ukusheshisa" kanye "nokwenza kusebenze", ungasebenzisa le mikhiqizo elandelayo (inani ngosuku linikeziwe):

- isinkwa sokudla okusanhlamvu noma i-durum kakolweni (kuze kufike ku-200 g)

- izithelo ezimnandi (kufika ku-200 g ekuqaleni kosuku);

- ingxenye eyodwa yamaswidi akho owathandayo (ingxenye ingasho, ngokwesibonelo, ikhukhi elincane noma uswidi woshokholethi);

- ingilazi yewayini elomile.

Ibhonasi yesigaba sesithathu ukuthi ngezikhathi ezithile (mhlawumbe kungadluli kabili noma kathathu ezinsukwini eziyi-17) ungazitotosa ngezibiliboco ezithile. Isibonelo, kuvunyelwe ukudla izingcezu ezimbalwa zikashokoledi noma okunye ukudla okuthandayo. Futhi uma uphuthelwa utshwala, ungakwazi ngisho nokuthenga ingilazi yewayini elomile. Khetha okufunayo. Kepha kunconywa ukuthi amandla okuphumula angeqi kuma-calories ayi-100 ngasikhathi.

Akufanele udle ngaphezu kwezingxenye ezimbili (eziphezulu ezintathu) zemikhiqizo yamaprotheni ngosuku, futhi isisindo sengxenye eyodwa akufanele sidlule i-150 g. Izincomo ezikhethekile nazo zinikezwa mayelana nezemidlalo. Ukuze wehlise isisindo, udinga ukuzivocavoca okungenani amahora amathathu ngesonto, futhi akufanele kube ngaphezu kwezinsuku ezimbili zilandelana zokuzola komzimba.

Isigaba sokugcina sesine sokudla kweMoreno - “Isondlo”… Ukwesekela umphumela wemizamo yakho yokudla, qamba indlela odla ngayo nokudla okunconywe kusinyathelo sesithathu Kepha kanye noma kabili ngesonto kuvunyelwe ukuzitika ngokudla “okungenamsoco”, ikhalori lakhona elingadluli kumayunithi angama-400, nengilazi yewayini elomile. Uma unganelisekile ngemiphumela yokudla, ungadlula futhi ku "kusebenze" kanye "nokufeza".

Ungakwazi ukunamathela ezimisweni "zesondlo" inqobo nje uma uthanda (uma uzizwa ukhululekile, ngisho nayo yonke impilo yakho). Okungenani ukuhlala kulesi sigaba sokudla izinsuku eziyi-17. Ukwehla kwesisindo lapha kunesilinganiso esingu-1-1,5 kg ngesonto.

Kubalulekile ukukhumbula njalo ukulinganisela. Ngaphandle kwalokho, noma ngabe ulahlekelwa kangakanani isisindo, amakhilogremu alahlekile angabuyela kuwe futhi. Esigabeni sesine, izithelo zingafakwa esikhundleni seziphuzo zezithelo. Kungcono ukuphuza iziphuzo ezisanda kufakwa. Futhi esikhundleni semifino, ungadla isobho elinamafutha aphansi ngokususelwa kuwo. Amakhilogremu athe xaxa angakushiya “ekunakekelweni” (inqobo nje uma kusekhona ongakushiya). Ngalesi sigaba, futhi kwenqatshelwe ukudla ushukela ngendlela yawo emsulwa. Akunconyiwe ukwehlisa izinga lemisebenzi yezemidlalo ngaphansi kunasesigabeni sesithathu.

Kuyafaneleka ukunciphisa ukusetshenziswa kukasawoti kukho konke ukudla, kodwa akufanele ukulahle ngokuphelele. Kuvunyelwe ukunikeza imikhiqizo ngenani elincane lezinongo, izinongo, engeza i-garlic, isinaphi encane. Izithelo ezimnandi namajusi asekelwe kuwo angavunyelwa ekuseni. Kunconywa ukuthi udle imikhiqizo yobisi oluvutshiwe nsuku zonke. Ngokuvamile, lezi zincomo kufanele zilandelwe ekuphileni kwangemva kokudla.

Imenyu yokudla ye-Moreno

Isibonelo sokudla kwansuku zonke kwesigaba "sokusheshisa"

Ukudla kwasekuseni: i-omelet yamaqanda amabili; i-grapefruit encane; itiye. Isidlo sasemini: i-chicken fillet ebilisiwe kanye nesaladi yemifino emisha engeyona isitashi. I-Snack: ingilazi ye-yogurt engenalutho; idlanzana lamajikijolo amasha noma i-apula eliluhlaza. Isidlo sakusihlwa: i-chicken fillet ene-izaqathe kanye ne-asparagus.

Isibonelo sokudla kwansuku zonke kwesigaba "sokuqalisa"

Ukudla kwasekuseni: ingxenye ye-oatmeal, ephekwe emanzini, ngezingcezu zepentshisi eqoshiwe; itiye. Isidlo sasemini: 2 tbsp. l. irayisi elibomvu elibilisiwe; ucezu lwe-chicken fillet ephekwe; ikhukhamba notamatisi isaladi. I-Snack: ingxube yamajikijolo, angafakwa nge-yogurt encane yemvelo. Isidlo sakusihlwa: i-salmon fillet ebhakwa ngemifino.

Isibonelo sokudla kwansuku zonke kwesigaba sempumelelo

Ukudla kwasekuseni: iqanda elilodwa lenkukhu elibilisiwe; isinkwa esisanhlamvu sonke; ubhamubhamu netiye. Isidlo sasemini: ibhaka yenkukhu ebhakwe noma ebilisiwe enesaladi yemifino. Isnack: i-apula noma isithelo samagilebhisi; ingilazi yeyogathi; isinkwa esisanhlamvu sonke; itiye. Isidlo sakusihlwa: umucu wenhlanzi oshisayo namakhukhamba amasha.

Isibonelo sokudla kwansuku zonke kwesigaba sesondlo

Ukudla kwasekuseni: i-omelet yamaqanda amabili noma amathathu; isithelo segilebhisi; itiye. Isidlo sasemini: okuthosiwe epanini elomile noma i-salmon ebhakiwe; isaladi yekhukhamba neklabishi, itiye noma ikhofi. I-Snack: ama-crisps amabili okusanhlamvu; ingilazi yejusi yezithelo noma isithelo. Isidlo sakusihlwa: amazambane ambalwa abhakiwe kanye nesaladi yemifino.

Ukungafani kokudla kweMoreno

  • Izifo zohlelo lokugaya ukudla nezinso, ikakhulukazi lezo ezinesifo esingamahlalakhona, zithathwa njengeziphikiso ezingenangqondo zokubheka ukudla kweMoreno.
  • Uma ungenaso isiqiniseko ngempilo yakho, kungcono uvakashele udokotela kuqala. Kodwa-ke, ukubonisana nochwepheshe ofanelekayo ngeke kulimaze muntu.

Izinzuzo zokudla kweMoreno

  1. Ngaphezu kokwehla kwesisindo okubonakalayo okungaqashelwa emavikini okuqala, ukudla kweMoreno kusheshisa kakhulu imetabolism futhi kuthuthukisa ukwakheka kwemikhuba yokudla enempilo.
  2. Ukushesha kwemetabolism kanye nokuhoxiswa kwesisindo esiningi ngokweqile kuphendula ngokujwayelekile esimweni somzimba jikelele.
  3. Abaningi balabo abazihlolele le ndlela ngokwabo baphawula ukuthi ikhanda laqala ukulimala kaningi, ukuqwasha kwehla futhi izifo ezehlukene zanyamalala.
  4. Ukusebenziseka komgudu wamathumbu nakho kuyabonakala, amandla nokusebenza kubonakala, amandla amandla omzimba ayanda.
  5. Inzuzo yendlela kaDkt. Moreno wukudla okuhlukahlukene. Ukukhethwa kwemikhiqizo, ngisho nasezigabeni zokuqala, kukhulu kakhulu, ngakho-ke akunakwenzeka ukuthi ufune ukuyeka ukudla ekuqaleni.
  6. Kuhle futhi ukuthi imithetho yokudla ayifuni indlala nhlobo, imenyu ilinganisiwe impela.

Okubi ngokudla kweMoreno

  • Okubi kokudla kweMoreno, abanye ochwepheshe bokudla babhekisa kokuqukethwe okuphansi kwekhalori ekudleni kusaqala.
  • Futhi "ekusheshiseni" umzimba ungazizwa uswele amafutha adingekayo.
  • Abantu abaningi abanikezwa nje ukuhambisana nalolu hlelo oluhlongozwayo ngenxa yokuthi luhlala isikhathi eside impela, ludinga ukulawula isikhathi eside kwimenyu yabo nokwakha kabusha imikhuba eminingi yokudla.

Ukuphinda ukudla kweMoreno

Ukunamathela okuphindaphindiwe ekudleni kukaDkt Moreno, uma kunesidingo, kungasetshenziswa ezinyangeni eziyi-3-4 ngemuva kokuphothulwa.

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