Ukudla kwamantongomane, izinsuku ezi-5, -3 kg

Ukwehlisa isisindo kuze kufike ku-3 kg ​​ezinsukwini eziyi-5.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-680 Kcal.

Amantongomane ayinqolobane yemvelo yezinto eziningi eziwusizo. Ngaphandle kokuqukethwe okuphezulu kwekhalori, amantongomane, uma esetshenziswa kahle, angasiza ekwehliseni isisindo.

Izidingo zokudla kwamantongomane

Amasu we-Nut wokuguqula isibalo avezwa ngezinhlobo ezihlukile. Amantongomane angukudla okunamafutha, ngakho-ke iningi lokudla kwamantongomane kuphila isikhathi esifushane.

Ungajwayeza nje izinsuku zokuzila ngamantongomane, kodwa hhayi ngaphezu kwesisodwa noma kabili ngesonto. Ngakho-ke ngenyanga, ngobungozi obuncane bezempilo, ungalahlekelwa amakhilogremu angu-3-4. Phakathi nosuku lokuzila, udinga ukudla kuze kufike ku-100 amagremu wanoma imaphi amantongomane (ungahlanganisa izinhlobo ezahlukahlukene). Zama ukudla okuhlukanisiwe bese uhlela okungenani izidlo ezingama-4-5 ngosuku. Kuvunyelwe ukwengeza ukudla kwamantongomane ngetiye eliluhlaza elingenashukela namanzi ahlanzekile angenawo amakhabhoni. Njengomthetho, osukwini olulodwa lokuzila ukudla, ukwehla kwesisindo kungu-0,5-1 kg (kuya ngezimpawu zomuntu ngamunye).

Ungalahlekelwa kufika kumakhilogremu amabili wesisindo eseqile usebenzisa Ukudla kwamantongomane okungama-XNUMX, ukudla kwansuku zonke okubandakanya ukusetshenziswa kwama-50 g wamantongomane, i-100 g yezinhlanzi noma imicu yenkukhu, kanye namakhukhamba notamatisi. Kunconywa ukwenqaba usawoti ngesikhathi sokudla. Uma lokhu kunzima kuwe, okungenani ungadluli usawoti izitsha. Khulisa ubude besikhathi sokudla kwamantongomane kuze kube izinsuku ezinhlanu kungenzeka uma ufaka ingilazi yomkhiqizo wobisi oluvutshiwe (isibonelo, i-kefir noma i-yogurt), engenamafutha noma i-1% kwimenyu yansuku zonke. Kuzo zonke izinketho zokudla okunamantongomane, kungcono ukunamathela ekudleni okuyingxenye. Lokhu kuzosiza ukugwema indlala ebabazekayo, futhi ngenxa yalokho, ukuwohloka kwale nqubo.

Uma ungakwazi ukucabanga ngempilo yakho ngaphandle kwezithelo, ungathola nut-izithelo yokudla… Ungakwazi ukunamathela kukho izinsuku ezintathu kuya kwezine. Lapho ukhetha izithelo ezizodliwa, kungcono ukhethe imikhiqizo engezona isitashi. Ekuseni, okungcono engxenyeni yokuqala yehora ngemva kokuvuka, kufanele uphuze ingilazi yejusi esanda kukhanywa. Ngemuva kwamahora ama-2, yidla izithelo ezi-2 ozithandayo namantongomane ambalwa. Bese uphinda ukulandelana nokubunjwa okulinganiselwe: ijusi, izithelo ezinamantongomane kanye namantongomane nje. Akufanele udle okungenani amagremu ayi-100 amantongomane ngosuku. Phuza uketshezi oluningi - okungenani izingilazi zamanzi ahlanzekile eziyisishiyagalombili ngosuku.

Uma izidlo ezihlongozwayo zibonakala ziqinile ngokwanele kuwe, ungaphendukela kuzo Ukudla Kwezinsuku Ezi-10 Zokudla Kwezinkukhu, ngemuva kwalokho, njengomthetho, cishe amakhilogremu ama-3-4 wesisindo eseqile nawo ayahamba. Imenyu yokudla ithambile, ngakho-ke, ngaphezu kokusebenza ngokuya ngesisindo, ingahlanza umzimba futhi ithuthukise ukusebenza kwayo. Izidingo eziyinhloko zale ndlela yamantongomane zifaka phakathi iqiniso lokuthi okokuqala udinga ukuthi "cha" ekudleni okunoshukela okunesitashi. Esikhundleni salezi zibiliboco ezinamakhalori aphezulu sifaka izithelo ezomisiwe, amantongomane, kanye nemifino namakhambi ahlukahlukene. Ungadla iphalishi (okungcono ekuseni), uphuze izithelo nemifino yezithelo ezomisiwe ngaphandle koshukela. Kunconywa izidlo ezintathu ngosuku. Ukudla okukodwa akufanele kudlule ku-250 g.

Ukuze isisindo esilahlekile singabuyi ngemuva kokudla, kubalulekile ukuphuma kuso ngokufanele. Kuyadingeka ukwethula ukudla obekuvinjelwe ngaphambilini kancane kancane futhi wandise okuqukethwe kwekhalori ngokudla kahle kakhulu. Zama ukugcina imikhuba elungile yokudla ngokuzayo - yidla izingxenye ezincane kanye nezincane, bheka umbuso wokuphuza futhi ube abangane ngokudla okunempilo.

Imenyu yokudla kwamantongomane

Isampula Lokudla Okudlayo Izinsuku ezi-3

Ukudla kwasekuseni: ikhukhamba kanye nesaladi utamatisi; 25 g cashews netiye eliluhlaza.

Isnack: ikhukhamba.

Isidlo sasemini: 100 g wenhlama yenkukhu ebilisiwe.

Isidlo sasemini: cishe ama-25 amagremu ama-alimondi.

Isidlo sakusihlwa: utamatisi.

Isampula Lokudla Okudlayo Izinsuku ezi-5

Ukudla kwasekuseni: isaladi katamatisi nekhukhamba.

Isnack: 25 g cashews; itiye eliluhlaza.

Isidlo sasemini: 50 g wezinhlanzi ezibhakiwe kanye nesaladi likatamatisi ngekhukhamba; 25 g ama-walnuts.

Isidlo sasemini: ingilazi ye-kefir noma i-yogurt engenalutho.

Isidlo sakusihlwa: 50 g wenhlama ebilisiwe yenkukhu; inkomishi yetiye.

Isibonelo sokudla kwezithelo zamantongomane izinsuku eziyi-3-4

Ukudla kwasekuseni: ingilazi yejusi yamagilebhisi.

Isinongo: isaladi le-apula-olintshi nama-c greyws angama-30 g.

Isidlo sasemini: 200-250 ml we-cherry nectar.

Isidlo sasemini: isaladi lesithelo samagilebhisi, i-apula neorenji (50 g wesithelo ngasinye); Ama-walnuts ama-2-3.

Isidlo sakusihlwa: cishe amagremu angama-30 ama-alimondi.

Ukudla kwamanathi izinsuku eziyi-10

Izibonelo zebhulakufesi:

1. Isaladi, okubandakanya utamatisi, i-arugula, ama-alimondi, afakwe uwoyela omncanyana; ikhofi.

2. Ucezu lwe-pizza yenhlama engenamafutha notamatisi, amakhambi ahlukahlukene, ushizi onamafutha amancane namantongomane aqoshiwe (ama-cashews angakhetha kahle)

3. I-Casserole kusuka ku-cottage shizi enamafutha aphansi kanye nama-alimondi, anganiselwa ngejusi le-orange; inkomishi yetiye eliluhlaza.

Izibonelo zamadina:

1. Isitsha sesobho esenziwe ngefennel, amazambane, ulethisi, amantongomane omhlabathi namaconsi ambalwa kawoyela womnqumo; ingilazi yetamatisi noma ujusi wethanga.

2. Ukuphakelwa isobho elenziwe nge-basil; amazambane ambalwa abhakiwe; amahlamvu kaletisi nengilazi yeyogathi yemvelo.

3. Isaladi lamakhowe abilisiwe namantongomane, avunyelwe ukwenza isizini nge-1 tsp. ukhilimu omuncu; idlanzana lezithelo ezomisiwe nengilazi yejusi yezithelo.

Izibonelo zokudla okulula:

1. Idlanzana lamantongomane ahlanganisiwe nama-raisin.

2. Ama-walnuts ambalwa kanye ne-apula eliluhlaza.

3. Izinsuku ezimbalwa kanye nedlanzana lamantongomane.

Izibonelo zesidlo sakusihlwa:

1. Izipuni ezimbalwa ze-oatmeal, ephekwe emanzini; inkomishi yetiye yamakhambi noma eluhlaza.

2. Isaladi loshizi onamafutha aphansi, isipinashi, amaconsi ambalwa kawoyela womnqumo; itiye le-hibiscus.

3. Isaladi ngoqathe oqoshiwe kanye nokhilimu omuncu omncane; compote yezithelo omisiwe.

Ukuphikisana nokudla kwamantongomane

  1. Ukuphikisana okuyinhloko kwendlela yamantongomane kufaka phakathi izikhathi zokukhulelwa, ukuncelisa, iminyaka engafika kwengu-18 nabantu asebekhulile.
  2. Awunakudla amantongomane uma ungawubekezeleli ngawodwana lo mkhiqizo, futhi uma unesifo sesibindi noma samathumbu.
  3. Enye indlela yokubheka ukudla okunomsoco ubukhona be-psoriasis noma i-eczema.
  4. Ngama-alimondi anganconyelwa ukushaywa kwenhliziyo, namantongomane esifo sikashukela kanye nezifo zesibindi.
  5. Ukubonisana nodokotela kuyinto efiseleka kakhulu ngaphambi kokuqala ukudla.

Izinzuzo Zokudla Kwamantongomane

  1. Ngaphezu kweqiniso lokuthi ukudla okunomsoco kusiza ukwenza isibalo sibe sesikhathini esifushane, siyakwazi ukucebisa umzimba ngezinto ezibalulekile.
  2. Ama-Walnuts ayaziwa ngokuvuselela ubuchopho, ukuthuthukisa inkumbulo, nokuvimbela ukucindezeleka. Ukusetshenziswa kwabo okujwayelekile (kunjalo, ngokulinganisela) kusiza ukubhekana nezimo ze-neurotic, kunika umzimba ukukhuthazela namandla. Lolu hlobo lwamantongomane luyasiza kakhulu ezifweni ezinjenge-hypertension, i-atherosclerosis, izifo zenhliziyo nemithambo yegazi.
  3. Ama-hazelnuts abizwa ngokuthi "inyama yemifino". Icebile ikakhulukazi ngamaprotheni nama-amino acid futhi ingaqhathaniswa ngempela nemikhiqizo yezilwane. Izingxenye ezimbili kwezintathu zokwakheka kwama-hazelnuts zingama-acids anamafutha angagcwalisiwe: i-palmitic, i-stearic, i-myristic, i-oleic. Ama-antioxidants atholakala kuma-hazelnuts anamandla okulwa nama-radicals mahhala ayingozi, futhi i-calcium ne-potassium kunenzuzo kakhulu ekusebenzeni okuvamile kwesimiso sezinzwa.
  4. Ama-alimondi asetshenziselwa ukwelapha izifo zamathumbu kanye nohlelo lwe-genitourinary ngeNkathi Ephakathi. Ngaphezu kwalokho, le nati ijwayele ukubekwa kwendle, inikeze umthelela omncane we-laxative. Ngendlela, ngezifo zomgudu wamathumbu ungasebenzisa ubisi lwe-alimondi, olwenziwa ngokugaya ama-alimondi nokuluhluza emanzini. Le nati ilusizo kakhulu ekuqwashisweni, ezimeni ze-asthenic nasekucindezelekeni.
  5. Ngokuqondene namasheya, le nati isetshenziswa njenge-tonic ejwayelekile yomkhuhlane, i-asthma ye-bronchial nezinye izifo ezibangelwa amagciwane, kanye nokutheleleka okuthinta ukujikeleza kwegazi nokuphefumula.
  6. Sekuyisikhathi eside ama-pistachio abizwa ngokuthi "ukuvuselela amantongomane". Futhi konke ngenxa yokuthi bacebe kakhulu ngamavithamini E, B kanye nama-antioxidants. Ama-carotenoid, anenqwaba yama-pistachios, asiza ekuthuthukiseni umbono nasehliseni i-cholesterol embi.
  7. Ngakho-ke ukwethula inani elincane lamantongomane ekudleni, uma kungekho okuphikisanayo ngokusetshenziswa kwawo, ngeke kube yinto engafanele kunoma yikuphi.

Okubi ngokudla kwamantongomane

  • Okubi kokudla kwamantongomane kufaka neqiniso lokuthi ezinye izinhlobo zalo (inqubo yezinsuku ezintathu, izinsuku zokuzila) zinokudla okuncane. Ngakho-ke, ngaphandle kokusutha kwamantongomane uqobo, ungahle ubhekane nendlala.
  • Uma ujwayele ukudla kakhulu futhi uzivumela ukuthi ube yingozi, khona-ke ngesikhathi sokudla awukwazi ukwenza ngaphandle kwemizamo emikhulu yokuzibophezela, ngoba uzodinga ukuyeka, okungenani, amaswidi nokudla okunesitashi.
  • Kubalulekile futhi ukuqaphela ukuthi le ndlela ayikwazi ukulahla inani elikhulu lamakhilogremu, ngakho-ke ilungele kuphela labo abadinga ukwehla kuze kufike ku-5 kg. Uma unesisindo esiningi ngokweqile, khona-ke indlela eyodwa yamantongomane ayinakwenzeka ukuyenza.

Ukufaka isicelo kabusha ekudleni kwamantongomane

Ukudla okuphindaphindwayo kumantongomane (kungabalwa izinsuku zokuzila) akufanele kubhekwane nakho ngaphezu kwesikhathi esisodwa ezinyangeni eyodwa nengxenye. Lokhu kusebenza kuwo wonke amasu ngaphandle kwezinsuku eziyi-10. Kulokhu, isikhathi eside, akufuneki ukuhlala kaningi ngaphezu kwesisodwa njalo ezinyangeni ezi-2-3.

shiya impendulo