Ukudla okunomsoco, izinsuku ezingu-7, +3 kg

Ukuzuza kwesisindo kufika ku-3 kg ngezinsuku eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-2100 Kcal.

Njengomthetho, igama elithi "ukudla" libekwe ngesifiso sokunciphisa isisindo. Kepha labo bantu abadinga ukukhuluphala futhi bahlala ekudleni.

Izizathu ezahlukahlukene ziholela ezinkingeni zokugaya ukudla okungaphansi kwesisindo, ukusabela okweqile, ukungalingani kwamahomoni nokunye okungajwayelekile kwezempilo. Kunoma ikuphi, isimo sidinga ukulungiswa. Ngale njongo, ongoti basungule indlela yokudla okunempilo okusabalele ngaphansi kwegama "ukudla okunomsoco".

Izidingo zokudla okunomsoco

Okuhlukile kokudla okunomsoco ukuthi imenyu yayo iqukethe ama-calories amaningi kakhulu kunokujwayelekile okunconyiwe. Ngokuya ngezidingo zale nqubo, kufanelekile ukudla cishe amayunithi we-2100-3400 wamandla nsuku zonke. Khulisa ukungeniswa kwekhalori kancane kancane, ungeze cishe ama-calories ayi-200-300 nsuku zonke. Ukudla kuthatha amasonto angama-1-4, kuya ngezinhloso zakho. Uma kunesidingo sokuthola isisindo esithe xaxa futhi bekungenakwenzeka ukwenza lokhu ekupheleni kwesikhathi sokudla, qiniseka ukuthi ubonane nodokotela ngaphambi kokuqhubeka nokudla.

Ukudla okunomsoco (aka anelisayo) kuchaza ukusetshenziswa kwenyama ngezindlela ezahlukahlukene (lo mkhiqizo oyinhloko wemenyu), kanye namaqanda, okusanhlamvu, imifino, izithelo, ushizi nokunye ukudla okunekhalori eliphezulu. Njengoba ukudla kwalokhu kudla kunama-calories ahlukahlukene, ungadla konke ukudla okuthandayo, ikakhulukazi amaswidi. Kepha okugcizelelwayo kusekudla okulungile okunempilo. Lokhu kuzohlinzeka umzimba ngazo zonke izinto nezinto ezidingekayo ekusebenzeni kwawo okujwayelekile, okubaluleke kakhulu manje.

Kuyadingeka ukushintshela ekudleni okunomsoco ngokushelela ukuze ugweme umthwalo oqinile ohlelweni lokugaya futhi, esikhundleni sezinzuzo ezidingekayo, ungalimazi umzimba kakhulu. Ngasikhathi sinye, ungakhohlwa ngokudla okwanele kwamanzi, ukulala ngokwanele nokusebenza komzimba (ngaphandle kokuthi umzimba uphelile). Ngemuva kwakho konke, ufuna ukuzuza imisipha futhi uzuze umzimba okhangayo, hhayi ukufutha nokukhuluphala okukhulu? Nakekela umzimba wakho (ngokwesibonelo, zihlikihle umzimba, okungenani). Lokhu kuzonciphisa ubungozi bamamaki wokululeka nokunye ukungakhangi ngenxa yokwanda kwesibalo. Imvamisa ngesonto elilodwa elinomsoco kungenzeka ukuthola ama-3-5 kilogram.

Imenyu yokudla okunomsoco

Isibonelo sokudla okwenziwa masonto onke kokudla okunomsoco (inketho 1)

Usuku 1

Ukudla kwasekuseni: ucezu lwesinkwa se-bran nebhotela; Ikhofi yetiye.

Isidlo sasekuseni sesibili: ucezu lwenkomo ebilisiwe (100 g); isinkwa; utamatisi.

Isidlo sasemini: isitsha sesobho seklabishi; isinkwa se-bran; I-100 g yenkomo yenkomo efakwe inani elincane lamafutha yemifino; semolina iphalishi (2 tbsp. l.); ibhanana; itiye.

Isidlo sasemini: ubhamubhamu namakhiwane (ama-4-5 ama-PC.).

Isidlo sakusihlwa: i-stewed offal (100 g); cishe inani elifanayo lamazambane acubuziwe, itiye.

Usuku 2

Ukudla kwasekuseni: ummbila noma i-oatmeal (izipuni ezimbalwa), okunongwe ngobisi; Ikhofi yetiye).

Isidlo sasekuseni sesibili: inyama yenkomo ebhakiwe noma ethosiwe (100 g) kanye nama-2-3 pcs. ama-walnuts.

Isidlo sasemini: ipuleti (cishe ama-250 ml) we-borscht; ucezu lwesoseji ephekiwe noma inyama; Izingcezu ezi-2 zesinkwa se-bran; amantongomane ambalwa e-alimondi; iwolintshi.

Isidlo sasemini: uhhafu wengilazi yomhluzi weklabishi; amakhiwane (ama-5-6 ama-PC.).

Isidlo sakusihlwa: i-offal (i-100 g), iyisitshudeni esincane samafutha yemifino; iphalishi le-buckwheat (140-150 g); isinkwa; itiye.

Usuku 3

Ukudla kwasekuseni: umlimi unquma (ama-4 ama-PC.); itiye noma amanzi amaminerali.

Isidlo sasekuseni sesibili: inyama yengulube eyosiwe (90-100 g); uphizi oluhlaza okheniwe (100 g); i-tangerine noma uhhafu we-orange namakhiwane (ama-5-6 ama-PC.).

Isidlo sasemini: 200-250 ml wesobho lenkukhu; 1 ucezu lwesinkwa se-bran; 150 g amazambane acubuziwe; inhlanzi ethosiwe (100 g); i-apula netiye.

Isidlo santambama: ijusi yezithelo; Izinto ezi-4. umlimi.

Isidlo sakusihlwa: inhlanzi ethosiwe noma ebhakwe (100 g); irayisi iphalishi (100 g); isinkwa se-bran (ucezu olu-1); ipheya.

Usuku 4

Ukudla kwasekuseni: ama-waffles ama-2; Ikhofi yetiye.

Isidlo sasekuseni sesibili: inyama yenkukhu ebilisiwe noma ebhakwe (100-120 g); imifino ngesilinganiso esifanayo; isinkwa se-bran, ugcobe ibhotela elincane, amakhiwane ama-4-5 ama-PC.

Isidlo sasemini: indlebe (cishe ama-200 ml); 70 g wesoseji noma inyama; isinkwa se-bran (izingcezu ezi-2); Ama-plums ama-5; Ikhofi yetiye.

Isidlo sasemini: inyama yenyama (100 g).

Isidlo sakusihlwa: i-cutlet yenyama eshisayo (100 g); amazambane amabili ngemifaniswano; isinkwa; 100 g wamajikijolo.

Usuku 5

Ukudla kwasekuseni: isemishi elenziwe ngesinkwa se-bran kanye ne-ham; itiye noma ikhofi; 3 umlimi

Isidlo sasekuseni sesibili: i-steam cutlet; 100 g wommbila noma i-oatmeal, oyoliswe ngobisi.

Isidlo sasemini: isobho seklabishi (200-250 ml); 100 g wesibopho senkomo esibilisiwe; 1-2 izingcezu zesinkwa se-bran kanye ne-apula.

Isidlo sasemini: ingilazi yejusi yetamatisi nezinkwa ezi-2, ama-4-5 ama-PC. amakhiwane nama-walnuts;

Isidlo sakusihlwa: isibindi esisitshiwe noma othosiwe (100 g); ubhontshisi obilisiwe (100 g); i-apula nesaladi eliphakathi kwe-pear, elingasetshenziswa nge-yogurt engenalutho noma i-kefir; itiye.

Usuku 6

Ukudla kwasekuseni: amakinati awolintshi namanzi (6-8 nucleoli); itiye noma amanzi amaminerali.

Isidlo sasekuseni sesibili: inyama yenkomo ethosiwe noma ebhakwe (100 g); isaladi yemifino (2-3 tbsp. l.); 4-5 ama-PC. amakhiwane nama-walnuts; Itiye lekhofi).

Isidlo sasemini: isitsha sesobho samakhowe; inyama yomusi noma i-cutlet cutlet enesisindo esingaba ngu-100 g; ucezu lwesinkwa se-bran; 100 g we-broccoli obilisiwe; 1 isanqante egayiwe, efafazwe kalamula (ungafaka ushukela omncane noma uju kuyo); i-apula netiye.

Isidlo sasemini: idlanzana lanoma imaphi amantongomane (ungawaxuba) nengilazi ye-apula noma enye ijusi yezithelo.

Isidlo sakusihlwa: i-100 g yenkomo yenkomo (eyosiwe); amazambane acubuziwe (2-3 tbsp. l.); ucezu lwesinkwa se-bran; ipentshisi nenkomishi yetiye.

Usuku 7

Ukudla kwasekuseni: isemishi elenziwe ngesinkwa se-bran nocezu lweshizi; ingilazi yamanzi amaminerali noma itiye.

Isidlo sasekuseni sesibili: 100 g wommbila noma i-oatmeal, oyoliswe ngobisi; inyama yenkomo ethosiwe emafutheni yemifino (100g); izingcezu ezimbalwa zikashokoledi noma amanye amaswidi owathandayo, ikhofi (itiye).

Isidlo sasemini: isitsha sesobho seklabishi; 100 g yengubo yengulube, etholwe enkampanini ka-anyanisi; 3-4 isipuni. l. iphalishi le-buckwheat; isinkwa se-bran (1-2 izingcezu); Ama-plums ama-5 netiye.

Isidlo sasemini: isithelo samagilebhisi; ama-waffles noma amakhukhi (50-60 g).

Isidlo sakusihlwa: i-cutlet yenyama eshubile (100 g) utamatisi; itiye uju nolamula; ibhanana.

Isibonelo sokudla okwenziwa masonto onke kokudla okunomsoco (inketho 2)

Usuku 1

Ukudla kwasekuseni: izingcezu ezi-2 zesinkwa, ezigcotshwe ibhotela nezithelo zezithelo; ikhofi noma itiye elinobisi.

Ukudla kwasekuseni kwesibili: ubhanana nengilazi yeyogathi.

Isidlo sasemini: isitsha sesobho esinamadombolo esibindi; inkukhu ethosiwe noma ethosiwe; amazambane ambalwa abhakiwe; compote namaswidi ambalwa noma amanye amaswidi owathandayo.

Isidlo sasemini: ibhisikidi nenkomishi yetiye.

Isidlo sakusihlwa: ophaya abambalwa ababhakwe nganoma yikuphi ukugcwaliswa; itiye; uma ufisa, ingilazi yewayini elibomvu.

Ngaphambi nje kokulala: ipheya noma esinye isithelo.

Usuku 2

Ukudla kwasekuseni: i-bun ngejamu noma igcina; inkomishi kakhokho ukhilimu.

Ukudla kwasekuseni kwesibili: ucezu lwesinkwa; iqanda elibilisiwe netiye kalamula.

Isidlo sasemini: isobho notamatisi noshizi; i-schnitzel; amazambane amabili abilisiwe; idlanzana lama-strawberry anokhilimu ophehliwe.

Isidlo sasemini: bun; ikhofi noma itiye ngokufaka ubisi.

Isidlo sakusihlwa: isibindi senyama yenkomo kanye nelethisi.

Ngaphambi nje kokulala: izaqathe eziqoshiwe enkampanini ye-apula.

Usuku 3

Ukudla kwasekuseni: amasoseji abilisiwe (ama-2-3 ama-PC.); isinkwa nebhotela nojamu; Ikhofi yetiye.

Ukudla kwasekuseni kwesibili: ingilazi yeyogathi nocezu lwesinkwa.

Isidlo sasemini: ipuleti le-borscht; ama-pancake ambalwa ngejamu noma ujamu; itiye.

Isidlo sasemini: 3-4 tbsp. l. i-cottage shizi enezinyosi.

Isidlo sakusihlwa: iwunga lewundlu elisitshekelwe enkampanini kabhontshisi; ucezu lwesinkwa.

Ngokushesha ngaphambi kokulala: noma yisiphi isithelo.

Usuku 4

Ukudla kwasekuseni: amaqanda amabili, othosiwe ngeham; ucezu lwesinkwa; Itiye elinelamula.

Isidlo sasekuseni sesibili: ubisi noma i-kefir (ingilazi); bun.

Isidlo sasemini: isobho semifino nenkomo; amazambane abilisiwe (ama-2-3 ama-PC.); isaladi lezinqathe, ama-apula kanye nama-walnuts.

Isidlo sasemini: ikhekhe nenkomishi kakhokho nobisi.

Dinner: amadombolo ambalwa; inyama yenkomo efakwe nge-paprika; noma yisiphi isithelo.

Ngaphambi nje kokulala: eliphakathi kwe.

Usuku 5

Ukudla kwasekuseni: i-bun, ugcobe ibhotela nojamu (ujamu); izingcezu ezimbalwa zeshizi; Ikhofi yetiye.

Isidlo sasekuseni sesibili: iqanda elibilisiwe noma elithosiwe; ucezu lwesinkwa.

Isidlo sasemini: isitsha sesobho se-goulash; irayisi nezithelo casserole; ucezu lwesinkwa, itiye.

Isidlo sasemini: amabhanana ambalwa.

Isidlo sakusihlwa: ama-meatballs asitselwe ku-tomato sauce; ucezu lwesinkwa; uswidi oyintandokazi noma isithelo sophudingi.

Ngaphambi nje kokulala: inkomishi ye-compote noma idlanzana lezithelo noma izithelo ezomisiwe.

Usuku 6

Ukudla kwasekuseni: izingcezu ezi-2 zesinkwa nebhotela; itiye / ikhofi (kungenzeka ngobisi).

Ukudla kwasekuseni kwesibili: ucezu lwesinkwa nesoseji ebilisiwe noma inyama.

Isidlo sasemini: isobho lamazambane; amazambane nenyama casserole; isaladi (iklabishi elimhlophe nemifino).

Isidlo sasemini: inkomishi kakhokho namakhukhi ambalwa.

Isidlo sakusihlwa: i-pilaf newundlu notamatisi.

Ngaphambi nje kokulala: ama-apula ambalwa abhakiwe.

Usuku 7

Ukudla kwasekuseni: ama-sandwich ama-2 noshizi, utamatisi; U-Bell pepper; Ikhofi yetiye.

Ukudla kwasekuseni kwesibili: i-omelet yamaqanda amabili ne-ham (noma inyama); Itiye elinelamula.

Isidlo sasemini: isobho lobhontshisi oluhlaza; u-anyanisi wokosa; amazambane abhakiwe kanye notamatisi; nge-dessert, yidla isithelo noma ucezu likaswidi wakho owuthandayo.

Isidlo sasemini: 2 ubhanana.

Isidlo sakusihlwa: i-carp fillet ebilisiwe noma ebilisiwe; amazambane ambalwa afake iyunifomu; ingilazi yejusi noma i-compote.

Ngaphambi nje kokulala: ingilazi yobisi.

Izimo zokudla okunomsoco

  1. Ukungahambisani nokugcinwa kwale nqubo yizifo ezimbi zomgudu wamathumbu, uhlelo lwezinhliziyo, isifo sikashukela.
  2. Vele, akufanele udle kanjena uma ukhuluphele noma umane ukhuluphele ngokweqile.
  3. Awukwazi ukunamathela ekudleni okunomsoco uma kunconywa ukudla okwehlukile empilweni yakho.
  4. Ngaphambi kokukhulisa inani lama-servings nama-calories, kungakuhle uthintane nodokotela ukuthola izizathu eziyiqiniso zokweqisa ngokweqile.

Izinzuzo Zokudla Okunomsoco

  • Ekudleni okunjalo, ungathola isisindo esilahlekile kalula futhi ngaphandle kobuhlungu. Ngasikhathi sinye, ungadla okumnandi nokuhlukahlukene, ushiye ukudla kwakho okuthandayo ekudleni.
  • Ukudla okuyingxenye ebekiwe ngale ndlela kunomthelela ekutheni uzonethezeka futhi ulambe ngenkathi ulandela lokhu kudla.
  • Futhi, inqubo yokudla okunempilo izovumela umzimba ukuthi uthole zonke izinto ezidingekayo, ezizoyisiza ukuthi isebenze ngokugcwele. Ngaphezu kwalokho, imizwa nenhlalonhle kuyathuthuka ngokudla okunomsoco.
  • Le ndlela isendaweni yonke, ilungele bobabili ubulili. Umsebenzi womzimba awunciphi (futhi, njengokujwayelekile, uyanda), ukuze ukwazi ukudlala imidlalo futhi uphile impilo egculisayo ngaphandle kwezinkinga.

Ububi bokudla okunomsoco

  • Azikho izingqinamba ezibonakalayo ekudleni okunomsoco. Kungenzeka ukuthi ngenxa yokuba matasatasa, abanye abantu bakuthola kunzima ukushintshela ekudleni okunconyiwe okuyingxenye.
  • Labo abangajwayele ukuchitha isikhathi ekhishini belungisa ukudla kuzodingeka bakhe kabusha, ngoba ukudla okunomsoco kufaka ukwethulwa kwezitsha eziningi ezibilisiwe, ezibhakiwe nezinye ezisetshenzisiwe ekudleni.
  • Vele, ungathenga nokudla okulungiselelwe. Kepha kuyaziwa ukuthi ikhwalithi yalo iba sengcupheni yokuba yimbi kakhulu kunaleyo oyipheka ngezandla zakho.
  • Qaphela ukuthi ngokudla okunomsoco, kubaluleke kakhulu ukuthumela ukudla okuwusizo kakhulu futhi okusha njalo esiswini.

Ukufaka isicelo ekudleni okunomsoco

Ngaphambi kokuphinda ufake ukudla okunomsoco, uma udinga ukubuyela kukho, qiniseka ukuthi ubonane nodokotela wakho.

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