Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-7 kg ezinsukwini eziyi-7.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-880 Kcal.
Abesifazane abaningi babiza i-oatmeal ukudla abakuthandayo. Ngemuva kwakho konke, nguyena osiza ukunciphisa amakhilogremu angeziwe ngokushesha okukhulu. Lokhu kudla kuyonga futhi kulula. Ngaphezu kwalokho, ngokugcinwa okunengqondo, kunegalelo ekulahlekelweni kwesisindo kuphela, kepha nasekuthuthukiseni impilo nasekuthuthukiseni umzimba.
Izinsuku eziyisikhombisa zokuphila kulokhu kudla, ungasusa amakhilogremu ama-5 kuye kwayi-10 angenasidingo. Kepha-ke, udinga ukuqonda: uma isisindo sakho esingeqile singekho sikhulu, khona-ke ngeke sindiza ngokushesha okukhulu. Konke kungumuntu ngamunye.
Izidingo zokudla kwe-oatmeal
Lokhu yi-mono-diet, okungukuthi, umkhiqizo owodwa kuphela ovunyelwe ukusetshenziswa. Kulokhu, i-oatmeal. Umthetho obalulekile wezokudla ukuthi akuvunyelwe ukuba nesidlo sakusihlwa sekwephuzile. Isidlo sakusihlwa kufanele senziwe okungenani amahora amane ngaphambi kokulala. Emini, kufanele uphuze njalo amanzi ahlanzekile (hhayi i-soda); isilinganiso esimaphakathi singu-4 litres. Kepha awukwazi ukuphuza iphalishi uqobo ngamanzi.
Ama-oat flakes avinjelwe anezithasiselo, ama-muesli, okusanhlamvu kwasekuseni nokunye okusunguliwe okufanayo. Kuvunyelwe kuphela imikhiqizo ehlanzekile, yemvelo. Uma udla i-oatmeal, ungafaki usawoti noma ushukela kuyo. Ukuze uthole iziphuzo, ama-herbal teas angcono kakhulu.
Ukwehlisa isisindo kulokhu kudla kube ngempumelelo ngangokunokwenzeka, kungcono ukuqala ngesigaba sokuhlanza. Futhi irayisi izokusiza kulokhu. Ngakho-ke, ngesonto ngaphambi kwe-oatmeal, uma kunokwenzeka, kufanelekile ukukhuluma naye (ngokunembile, ukuphuza i-rice jelly). Ilungiselelwe kalula: 4 tbsp. l. irayisi udinga ukuthulula ilitha elilodwa lamanzi, bese ushiya ukuphuza ubusuku bonke. Ekuseni, yipheke endaweni ebuthakathaka kakhulu yesitofu sakho uze uthole ijeli. Manje pholisa lesi sidlo bese usiphuza esiswini esingenalutho. Ngemuva kwalokho, kunconywa ukuthi ungadli amahora angu-1-4. Ngemuva kwalokho ungathola isidlo. Vele, kuyinto efiselekayo ukuthi ukudla okulungile futhi okunempilo. Kepha kubalulekile ukuthi ungadli isidlo sakusihlwa ngemuva kwamahora ama-5 ngaphambi kokuphumula ebusuku (njengokudla okuyisisekelo kwe-oatmeal).
Ngokuqondene nengxenye elandelayo yokwehlisa isisindo, kuleli sonto kuzosetshenziselwa i-oatmeal emsulwa. Kungcono ukusebenzisa ukudla okuyingxenye. Lokhu kuzonciphisa amathuba okuhlangabezana nendlala abe mancane. Kunconywa ukuthi udle ama-200 g wokudla njalo emahoreni ambalwa, ngokwesibonelo, ku-7-00, 10-00, 13-00, 16-00 naku-19-00.
zokupheka zokupheka ama-porridges alula. Kukhona ababili babo.
Okokuqala: thela amanzi abilayo phezu kokusanhlamvu ubusuku bonke, ekuseni kulungele ukusetshenziswa.
Okwesibili: Bilisa i-oatmeal ize ibe bukhulu (kuze kube yimizuzu eyi-15 - kuya ngomenzi wayo), amanzi abilayo.
Izimo zokudla kwe-oatmeal
Akunakwenzeka ukunciphisa umzimba kuso kulabo abanokubekezelelana kwanoma yiluphi uhlobo lwamabele.
Futhi, ochwepheshe abakutusi ngokuqinile lokhu kudla kulabo abanokukhubazeka kwendlela yokusebenza kwamathumbu noma abanezifo zesistimu yenhliziyo. Ngaphandle kwalokho, lezi zifo zingase zibe nzima ngezinye izikhathi.
Izinzuzo zokudla kwe-oatmeal
1. Inzuzo, okokuqala, ukuthi ama-oats ngokwawo, angumkhiqizo owusizo, lapho kugcinwa khona izinto eziningi ezidingekayo emzimbeni. Ikakhulukazi, i-oatmeal icebile ezinzuzweni zezempilo ezinjenge-iron, i-chromium, i-magnesium, i-zinc, i-nickel. Futhi phakathi kwamavithamini amaningi akhona okusanhlamvu, uvithamini H. uyaziqhenya ngendawo. Iqukethe ama-acid amaningi we-pantothenic ne-niacin.
2. I-oatmeal iqukethe ne-fiber nama-amino acid, futhi lokhu kunegalelo ekusebenzeni kahle kwesisu.
3. Uma udla, usiza umzimba wakho ukuthi ulahle ukuthambisa nokungcola okuhlukahlukene, ibala liba nempilo futhi lihehe.
4. Ziyancishiswa izingozi zezempilo ezihambisana nokwehlisa isisindo ekudleni okunjalo.
5. Isisindo sikhishwa ngokushelela nangendlela efanele.
6. Isikhumba asilahlekelwa ukuqina kwaso, kepha sithola ukubukeka okunempilo.
7. I-oatmeal ibuye isize ekwandiseni amasosha omzimba.
8. Umuzwa wendlala ngokudla oatmeal akunakwenzeka ukuthi uzizwe kahle, okuyibhonasi enhle futhi.
9. Phakathi kokunye, kufanele uqaphele lokhu okulandelayo: uma ngemuva kokulahlekelwa isisindo ekudleni kwe-oatmeal udla kahle, amakhilogremu athe xaxa aqhubeka kancane kodwa ngokuqinisekile akushiye.
10. Njengoba umgudu wamathumbu uthuthukile, futhi umzimba wakhipha ubuthi. Bese befaka isandla ekuzuzeni isisindo futhi, ngokufanelekile, bavimbele ukuthi bavalelise ngokungenabuhlungu kuye. Kudingekile ukushiya ukudla ngendlela efanele, yebo, kancane kancane. Vumela i-oatmeal ihlale iyinhloko yokudla kwakho ekuqaleni kwempilo yakho. Engeza izithelo, imifino ngesikhathi esisodwa, khona-ke amaprotheni anamafutha aphansi (amaqanda, inyama ngaphandle kwesikhumba), ubisi olunamafutha aphansi kanye nemikhiqizo yobisi. Kulokhu, ngokuqinisekile ungakwazi ukuhlukana namakhilogremu azondwa isikhathi eside futhi, cishe, ngisho phakade.
Okubi kokudla kwe-oatmeal
1. Ububi bubandakanya iqiniso lokuthi ukusebenzisa umkhiqizo owodwa kungakudina, ikakhulukazi kulabo abangabathandi bendawo oatmeal.
2. Kwabanye abantu, lokhu kudla kubangela ubuthakathaka noma kubangele izinkinga zomgudu wamathumbu (ikakhulukazi, ukuvela kokuqunjelwa).
3. Khumbula ukuthi i-oatmeal weight loss is a mono diet, and therefore you should not be taken away with it! Ubukhulu, inkambo ye-oatmeal inganwetshwa ize ifike ezinsukwini eziyi-10. Futhi-ke akukhuthazwa ukwenza lokhu. Yebo, ngokungangabazeki, i-oatmeal icebile ngokuxakaniseka kwezakhi eziwusizo. Kepha ngasikhathi sinye lo mkhiqizo uqukethe i-phytic acid. Yena, enqwabelana emzimbeni, uyakwazi ukuqala ukukhipha i-calcium kuyo.
4. Uma wehlisa isisindo kulokhu kudla, kungakuhle ukuthi uthathe i-vitamin-mineral complex ukwesekela umzimba. Ngemuva kwakho konke, ukondleka okunjalo kuyinkinga ethile kuye.
Ukuphinda ukudla kwe-oatmeal
Ososayensi bokudla okunomsoco beluleka ngokuqinile ukuphinda ukudla okune-oatmeal ngaphambi kwezinsuku eziyi-14. Uma uthanda ukulahlekelwa isisindo ku-oatmeal, futhi ufuna ukwehlisa isisindo esithe xaxa, bheka masinyane ezinye izidlo ezibandakanya ne-oatmeal, kepha ezahlukahlukene ngokuya ngokukhetha ukudla.