Ukudla eliphakathi kwe, izinsuku ezi-3, -3 kg

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

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-520 Kcal.

Amapheya amnandi amnandi awasizi kuphela ekuthuthukiseni imetabolism, kepha futhi anamagciwane, i-antipyretic, isisu, isidambisa nezinye izinto zokwelapha. Ukudla kwepheya kuyindlela enhle yokulahlekelwa isisindo ngezinzuzo zezempilo.

Izidingo zokudla eziphakathi kwe-pear

Uma ufuna ukunciphisa amakhilogremu engeziwe ngokushesha okukhulu futhi ungaziqhayisa ngamandla, kuzokufanela Izinsuku ezintathu eliphakathi kwe-mono-diet… Kuyo, emini, udinga ukusebenzisa amapheya aphakathi nendawo angu-7-8 ngemithamo emi-5-6. Uma kuzoba nzima kakhulu kuwe ukuthi udle amapheya kuphela, ungangeza isinkwa sokudla okusanhlamvu kumenyu, kepha hhayi izingcezu ezingaphezu kwezingu-2 ngosuku. Imvamisa, usuku lwe-pear mono-diet luthatha ikhilogremu yesisindo eseqile.

Ithiphu: ungalicwebi ipheya, liqukethe i-fiber ewusizo esisiza ukuthi sinciphise isisindo. Ikhasi aligayeki esiswini, kepha lihlanza amathumbu.

Nge-5-7 kg onganciphisa isisindo ngayo Ukudla kwe-pear-kefir, okungabonwa isikhathi esingaphezu kwezinsuku ezi-5. Kuvunyelwe ukudla ama-800 g amapheya, ilitha elingu-1 le-kefir enamafutha aphansi, i-500 g yanoma yiziphi ezinye izithelo noma amajikijolo ngosuku (ngaphandle kwamagilebhisi nobhanana).

Ukudla eliphakathi elihlanganisiwe ikuvumela ukuthi wehle ngo-5 kg ​​ngesonto. Lapha udinga ukudla izikhathi ezine ngosuku, ungeza ukudla kwepheya ngelayisi, izinhlamvu zezinkukhu, iyogathi enamafutha amancane nesinkwa esimnyama. Izingxenye kufanele zibe zincane, futhi amapheya ayindawo yokuqala kwimenyu.

Ukudla kwamapheya kuyathandwa, nakho okusebenzisa ezinye izithelo. Ngakho-ke, qhubeka ukudla kwepheya ne-apula, ehlala izinsuku ezintathu, ungalahlekelwa kufika kumakhilogremu ama-3 angeziwe. Isabelo sansuku zonke salokhu kudla singu-4 kg wamapheya nama-apula.

Abathandi bewolintshi bangahlala Ukudla okwenziwe ngepheya ne-orange… Kuyo, izinsuku ezinhlanu, kuvunyelwe ukuthi kudle u-0,5 kg wamapheya namawolintshi, futhi kuvunyelwe nokufaka ama-apula noma izithelo zomvini ezingafika ku-300 g kwimenyu yansuku zonke. Izaladi zezithelo kwesinye isikhathi zinongwe nge-yogurt enamafutha amancane.

Ungalandela imithetho kuze kube yizinsuku eziyi-10 ukudla kwepheya noju… Noma kunjalo, igama lalo alikhombisi yonke ingqikithi yale nqubo. Kulokhu, njalo ntambama nokudla kwakusihlwa, udinga ukudla ipheya elibhakwe ngoju, futhi kukho konke okunye ukudla ungadla noma yikuphi ukudla ohlwini olungezansi:

- ushizi onamafutha amancane;

- isinkwa (mhlawumbe i-rye noma okusanhlamvu okuphelele);

- inyama enciphile, inhlanzi, ukudla kwasolwandle;

- okusanhlamvu;

- amaqanda enkukhu;

- Izithelo nemifino engeyona yesitashi;

- itiye eliluhlaza ngaphandle koshukela.

Lapho udweba imenyu, udinga ukugcina ukulinganisela; kuhle, ukudla akudluli kumayunithi we-1300 wamandla ngelanga. Kungakuhle ukwenqaba usawoti ekudleni okwenziwe ngepheya noju.

Imithetho efanayo inayo ukudla okunobisi oluphakathi... Ngokusho kwabo, ngesikhathi sokudla kwezinsuku eziyishumi, isidlo sakusihlwa kufanele sibe nengilazi ye-skim noma ubisi olunamafutha amancane. Okunye ukudla kungenziwa, ngaphezu kwamapheya, kusuka kumajikijolo, i-cottage shizi enamafutha aphansi, iyogathi yemvelo, isaladi kusuka emifino engeyona yesitashi, isobho se-oat. Iresiphi yesobho imi kanje. Lungisa umhluzi wenyama enomzimba omncane ngamazambane aqoshiwe, izaqathe, no-anyanisi. Ngemuva kwemizuzu eyi-10, engeza i-oatmeal, engeza usawoti omncane (uma uthanda) bese upheka kuze kube lula.

Ukudla kwepheya neklabishi inquma izinsuku ezi-5 zokudla ama-700 g wamapheya no-0,5 kg weklabishi (okusha noma i-sauerkraut). Ungangeza ezinye izaqathe kuklabishi. Ukudla - kahlanu ngosuku. Ukwehla kwesisindo - kufika ku-5 kg.

Pear imenyu yokudla

Isibonelo se-pear mono diet

Ukudla kwasekuseni: amapheya amabili futhi, uma ufisa, isinkwa esiphelele senhlamvu.

Isiphuzo: 1 ipheya.

Isidlo sasemini: 2 amapheya.

Isidlo sasemini: 1 ipheya.

Dinner: isaladi lamapheya amabili.

Isibonelo sokudla kwepheya-kefir

Ukudla kwasekuseni: 300 g wamapheya kanye nengilazi ye-kefir.

Isinongo: isaladi le-apula neorenji (150 g wesithelo ngasinye); ingilazi ye-kefir.

Isidlo sasemini: isaladi ka-200 g wanoma yiziphi izithelo ezingezona ezesitashi noma amajikijolo kanye no-100 g wamapheya; ingilazi ye-kefir.

Isidlo sasemini: 200 g wamapheya; ingilazi ye-kefir.

Isidlo sakusihlwa: 200 g wamapheya kanye nengilazi ye-kefir.

Isibonelo Sesidlo Esihlanganisiwe

Ukudla kwasekuseni: amapheya amabili; ucezu lwesinkwa; 2 ml we-yogurt enamafutha amancane noma i-kefir.

Isidlo sasemini: 100 g webele lenkukhu elibilisiwe noma eliphekiwe kanye no-2-3 tbsp. l. irayisi elibilisiwe (mhlawumbe nsundu).

Isnack: 2 amapheya.

Isidlo sakusihlwa: amapheya ambalwa nenkomishi yetiye eliluhlaza.

Isibonelo sokudla kwepheya-apula

Ukudla kwasekuseni: 200 g amapheya.

Isinongo: 200 g wama-aphula.

Isidlo sasemini: isaladi lamapheya nama-apula (150 g wesithelo ngasinye).

Isidlo sasemini: 150 g amapheya.

Isidlo sakusihlwa: i-apula elinesisindo esingu-150 g, eluhlaza noma ebhakwe.

Isibonelo sokudla kwepheya nokudla okusawolintshi

Ukudla kwasekuseni: isaladi lamawolintshi namapheya (150 g wesithelo ngasinye).

Isnack: 200 g yamawolintshi.

Isidlo sasemini: isaladi ka-150 g wamapheya no-150 g wama-apula, angakhishwa nge-yogurt enamafutha aphansi.

Isiphuzo santambama: isaladi ye-apula ne-grapefruit (300 g).

Dinner: ipheya elilodwa elikhulu.

Isibonelo sokudla kwepheya-uju izinsuku ezintathu

Usuku 1

Ukudla kwasekuseni: isinkwa esinocezu lukashizi; itiye eluhlaza ngelamula; i-Apple.

Isnack: i-orange noma i-grapefruit.

Isidlo sasemini: I-150 g yefilishi yezinhlanzi ebhakwe netiye.

Isidlo santambama: ipheya ebhakwe ngoju.

Isidlo sakusihlwa: ipheya ebhakwe ngoju.

Usuku 2

Ukudla kwasekuseni: i-oatmeal ne-apricot ne-apula; Itiye elinolamula.

Isnack: Ushizi ophelele ogcwele okusanhlamvu kanye nenkomishi yetiye eliluhlaza.

Isidlo sasemini: i-omelet yamaqanda amabili enkukhu kanye notamatisi, okuphekwe epanini ngaphandle kokungeza amafutha; ingxenye yepheya.

Isidlo santambama: ipheya ebhakwe ngoju.

Isidlo sakusihlwa: ipheya ebhakwe ngoju.

Usuku 3

Ukudla kwasekuseni: i-100 g yoshizi we-cottage shizi onamafutha amancane anezinhlayiya ze-pear ne-apula; itiye eliluhlaza.

Isnack: iqanda lenkukhu elibilisiwe notamatisi omusha; izinhlanzi zasolwandle ezinolamula.

Isidlo sasemini: 3-4 tbsp. l. iphalishi le-buckwheat; ucezu lwe-chicken fillet ephekwe; isaladi yekhukhamba neklabishi emhlophe; ingilazi ye-kefir.

Isidlo santambama: ipheya ebhakwe ngoju.

Isidlo sakusihlwa: ipheya ebhakwe ngoju.

Isibonelo sokudla kobisi oluphakathi

Ukudla kwasekuseni: 100 g we-curd nedlanzana lamajikijolo; itiye ngaphandle koshukela.

Isnack: ipheya, eluhlaza noma okubhakiwe (ungangeza uju oluncane).

Isidlo sasemini: isitsha sesobho se-oatmeal; ikhukhamba notamatisi isaladi.

Isidlo sasemini: 200-250 ml yeyogathi.

Dinner: ingilazi yobisi.

Isibonelo sokudla kweklabishi nepheya

Ukudla kwasekuseni: isaladi leklabishi nesanqante (300 g).

Isnack: 150 g yamapheya.

Isidlo sasemini: 250 g amapheya.

Isidlo sasemini: 150 g wamapheya kanye no-200 g we-sauerkraut noma iklabishi elisha.

Isidlo sakusihlwa: 150 g amapheya.

Ukungafani kokudla okuphakathi kwe-pear

  • Abesifazane akufanele banamathele ekudleni okuphakathi kwe-pear ngesikhathi sokukhulelwa kanye ne-lactation, izingane, intsha, abantu asebekhulile, ngezikhathi zokukhula kwezifo ezingapheli futhi lapho kukhona noma yiziphi izifo ezimbi.
  • Njengoba izinketho eziningi zokwehlisa isisindo ngamapheya zibandakanya ukusikeka okukhulu ekudleni, ukubonisana nodokotela ngaphambi kokuqala ukudla ngeke kube yinto engadingekile.
  • Akunconywa ukusebenzisa amapheya kubantu abavame ukuhlushwa ukuqunjelwa, banezifo zomgudu wamathumbu (izilonda, i-colitis, i-gastritis, njll.).
  • Amapheya we-tart kanye nomuncu aphikisiwe uma kwenzeka kuba nezinkinga ngohlelo lwezinzwa.

Izinzuzo zokudla okuphakathi kwe-pear

  1. Ngenxa yezintandokazi zezithelo zokudla okuchazwe ngenhla, ungasivuselela kakhulu isibalo sakho ngesikhathi esifushane.
  2. Ubuningi bezinketho eziphakathi kwesisindo kukuvumela ukuthi ukhethe okuvumelana nezinhloso zakho namakhono akho.
  3. Amapheya ayeculwa e-Odyssey nguHomer, futhi onkulunkulu ababonisiwe baseRoma yasendulo naseGibhithe babephethe ipheya ngezandla zabo. Kunezinhlobo eziningi zamapheya ezingafani ngokunambitheka, umbala, usayizi. Ukwakheka okuwusizo kwalezi zithelo kuhlala kungashintshi.
  4. Inhlanganisela ekahle yamavithamini A, B, PP, E, K, H, calcium, magnesium, sulphur, zinc, cobalt, vanadium, sodium, chlorine, phosphorus, rubidium nezinye izingxenye eziningi zamapheya kunomthelela omuhle ezinso, amanyikwe, ukusebenza kohlelo lwezinzwa, izinqubo ze-metabolic cell, amazinga we-cholesterol. Futhi kunamapheya bekukhona indawo eningi yamafutha abalulekile, asinika amandla, aqinise, athuthukise umoya wethu futhi asivikele ekucindezelekeni. Ukusetshenziswa kwamapheya kusiza ukwelapha ngokushesha imikhuhlane nokulwa nezinqubo zegciwane.
  5. Ukungeniswa njalo kwamapheya ekudleni kuzosiza ukukhulisa ukuzivikela komzimba, kuthuthukise ukusebenza kwezinhlelo zenhliziyo nemithambo yegazi, kuqinise ukusebenza kwesisu namathumbu, futhi kuhlanzwe umzimba wezinsimbi eziyingozi, ubuthi nobuthi.
  6. Ukudla amapheya kunomthelela omuhle ekubukekeni kwethu. Ukukhishwa okuvela kulezi zithelo kunika ukuqina kwesikhumba, kunomphumela wokuphakamisa, futhi kuvimbele izinqubo zokuvuvukala. Akusizi ngalutho ukuthi izingxenye zamapheya zifakiwe kuma-cream amaningi, ama-lotion nezinye izimonyo. Ngendlela, awukwazi ukudla amapheya kuphela, kepha futhi uzenzele amaski kubo.

Okubi kokudla kwepheya

  • Ezondweni eziningi zokudla, kunemenyu encane kakhulu enqunyiwe, okusobala ukuthi ngeke ikusindise endlaleni ebabayo.
  • Ipheya liwumkhiqizo wonyaka, ngakho-ke ukuze ulandele indlela odla ngayo, udinga ukukhetha isikhathi lapho lezi zithelo zivuthwa esifundeni sakho. Kulokhu, usizo lokudla nokonga okukhulu kwezezimali kunikezwa wena.

Ukudla okuphindwe kabili

Ngokusho kwezazi zokudla okunempilo, izindlela ezichazwe ngeke zilimaze umzimba, uma zingasetshenziswa kabi. Akunconywa ukuthi usebenzise noma iyiphi indlela yokuncipha kwesisindo esingaphezu kwamabili noma amathathu ngonyaka.

shiya impendulo