Ukudla kukaMongameli, amasonto ama-4, -14 kg

Ukwehlisa isisindo kuze kufike ku-14 kg emavikini amabili.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-920 Kcal.

Ngabe ufuna ukulahla lawo maphawundi angeziwe ngaphandle kokubulawa yindlala nokudla okumnandi? Ukudla kukaMengameli, okubizwa nangokuthi ukudla okudla impilo yonke, kuzokusiza. Le ndlela yasungulwa ngudokotela wenhliziyo waseMelika waseFlorida, u-Arthur Agatston; kuyasiza ukulahlekelwa ngamafutha ngaphandle kokulimaza impilo. Abantu emhlabeni wonke babhekane ngempumelelo nokudla kukaMongameli, ngisho noMongameli uClinton nomndeni wakhe. Ngenxa yalokho, empeleni, inqubo ithole igama elithi "trump" elinjalo.

Izidingo zokudla kukaMongameli

Isici esiyinhloko senqubo kamongameli ukugcinwa kwebhalansi ye-carbohydrate-fat kumenyu yansuku zonke. Isisekelo somsoco esigabeni sokulahlekelwa isisindo esisebenzayo kulokhu kudla yimikhiqizo yamaprotheni: inyama enamafutha, inhlanzi enamafutha (i-salmon, i-flounder, i-pike perch), izinhlanzi zasolwandle kanye ne-algae, ushizi, amantongomane. Phela, kuyaziwa ukuthi lapho ukudla okunama-carbohydrate emzimbeni kunqunyelwe, iqala ukushisa amafutha ayo, ngenxa yalokho isibalo siguqulwa.

Isici esihlukile sokudla kukamongameli ukunikezwa kwamandla izigaba ezintathu. Isigaba sokuqala – wokulungiselela. Kuthatha amasonto amabili. Njengomthetho, phakathi nalesi sikhathi, kufika ku-6-7 kilograms engadingekile. Manje udinga ukudla izikhathi ezi-6 ngosuku ngezingxenye ezincane. Imenyu ingabhalwa ngokubona kwakho, uzama ukudla ukudla okunempilo futhi okunamafutha aphansi. Kuphoqelekile ukuyeka: imikhiqizo eseqediwe kancane; imikhiqizo emnandi ne-confectionery; imikhiqizo equkethe ufulawa omhlophe; izithelo namajikijolo; croup; inyama enamafutha, isinqumelo; ubisi, ushizi kanye neminye imikhiqizo yobisi nobisi omuncu ngephesenti eliphezulu lamafutha; amazambane, ummbila, izaqathi; imikhiqizo yokudla okusheshayo kanye nokudla okunekhalori ehlukahlukene. Nikeza okuncamelayo emanzini ahlanzekile asuka oketshezini. Ungafaki ushukela noma ezinye izithasiselo ezinekhalori ephezulu etiyeni nasekhofini.

Isigaba sesibili Kuhlala kuze kufike isikhathi lapho ubona khona inombolo oyifunayo esikalini. Uma wehlise isisindo esisindweni esidingekayo esivele esigabeni sokuqala, bese weqa lesi, uye ngqo esigabeni sesithathu. Phakathi kwesigaba sesibili sokudla kukamongameli, ungabuyela kancane ekudleni: i-buckwheat, irayisi (mhlawumbe nsundu), i-oatmeal; ubisi olunamafutha nobisi omuncu; amajikijolo nezithelo (nje awudingi ukudla ubhanana nekhabe okwamanje); amazambane; i-pasta elukhuni kanye nesinkwa sefulawa esishubile. Zama futhi ukudla okuncane futhi ungadli ngokweqile.

Lapho izikali zikujabulisa, iya ku- isigaba sesithathu, okuyinto efiselekayo ukunamathela isikhathi eside ngangokunokwenzeka. Manje ungadla noma yini oyifunayo, kodwa kancane ngangokunokwenzeka zivumele imikhiqizo eseqediwe, ukudla okunamafutha nokudla okuthosiwe, noma yikuphi ukudla neziphuzo lapho kukhona indawo kashukela. Ezemidlalo kanye nendlela yokuphila esebenzayo iyakhuthazwa kuzo zonke izigaba zokudla kukamongameli.

Imenyu yokudla kaMongameli

Isibonelo sokudla kwamasonto onke kwesigaba sokuqala sokudla kukamongameli

UMsombuluko

Ukudla kwasekuseni: iqanda elibilisiwe; Ingilasi yojusi wotamatisi; ucezu lwenkomo ephekiwe noma ebilisiwe.

Isidlo sasemini: isosi yoshizi we-cottage engenamafutha exutshwe notamatisi izingcezu futhi okunongwe ngamakhambi; itiye.

Isidlo sasemini: i-chicken fillet ebilisiwe nama-walnuts omhlabathi, i-garlic, i-parsley namafutha omnqumo.

Isidlo sasemini: isaladi le-cottage shizi, utamatisi, ukhukhamba, amakhambi.

Isidlo sakusihlwa: I-flounder eyosiwe ne-broccoli eshisiwe kanye nesaladi encane yemifino engenasitashi.

Isidlo sakusihlwa sesibili: 2 tbsp. l. i-cottage shizi enamafutha aphansi ene-lemon zest.

NgoLwesibili

Ukudla kwasekuseni: i-casserole, izithako zazo okuyi-cottage shizi, iqanda lenkukhu, utamatisi; itiye noma ikhofi.

Isidlo sasemini: ushizi we-cottage shizi onamafutha aphansi.

Isidlo sasemini: isifuba senkukhu esinama-steamless; ikhukhamba kanye ulethisi.

Isidlo sasemini santambama: iklabishi isitshekile enkampanini yamakhowe.

Dinner: ubhontshisi obilisiwe obilisiwe; isaladi kusuka kuklabishi ne-kelp.

Isidlo sakusihlwa sesibili: i-kefir ephansi (ingilazi) noma ushizi omncane we-cottage.

NgoLwesithathu

Ukudla kwasekuseni: iqanda lenkukhu ebilisiwe noma ethosiwe epanini elomile lokuthosa; Ingilasi yojusi wotamatisi; inyama ebilisiwe noma ebhakwe yenkomo; itiye lekhofi.

Isidlo sasemini: ucezu lukashizi onzima olunamafutha amancane (okungangcono usawoti).

Isidlo sasemini: isaladi ye-calamari ebilisiwe nekhukhamba-utamatisi.

Isidlo sasemini: i-puree kunoma iyiphi imifino.

Isidlo sakusihlwa: iklabishi eligcwele amakhowe nengxenye yesaladi, equkethe ama-beet abilisiwe, ama-walnuts nogalikhi; itiye.

Isidlo sakusihlwa sesibili: enye i-cottage shizi enezinhlamvu zamawolintshi.

NgoLwesine

Ukudla kwasekuseni: i-omelet yamaqanda amabili, amakhambi nobisi; Ingilasi yojusi wotamatisi.

Isidlo sasemini: i-cottage shizi enezilayi zikatamatisi.

Isidlo sasemini: isaladi yeklabishi emhlophe no-anyanisi oluhlaza; umusi noma inyama yenkomo ebilisiwe.

Isidlo sasemini: i-cottage shizi (ungakwazi, kanye nesidlo sasemini, notamatisi).

Isidlo sakusihlwa: i-flounder eqoshiwe kanye ne-cauliflower

Isidlo sakusihlwa sesibili: i-curd

Friday

Ukudla kwasekuseni: i-omelet eyenziwe ngeqanda elilodwa lenkukhu, izingcezu zenkomo notamatisi.

Isidlo sasemini: i-cottage shizi nganoma yimaphi amantongomane omhlabathi; Ikhofi yetiye.

Isidlo sasemini: Isaladi lamaGrikhi.

Isidlo santambama: ucezu lukashizi onzima notamatisi.

Isidlo sakusihlwa: ama-shrimps abilisiwe namakhukhamba ambalwa amasha.

Isidlo sakusihlwa sesibili: ingilazi ye-kefir noma i-cottage shizi encane.

Saturday

Ukudla kwasekuseni: i-cottage shizi ebhakwe noshizi notamatisi; itiye noma ikhofi.

Isidlo sasemini: ucezu lweshizi olunamafutha amancane nama-walnuts ambalwa.

Isidlo sasemini: isaladi le-squid ebilisiwe, ushizi we-feta, utamatisi, amakhambi negalikhi.

Isiphuzo santambama: i-cottage shizi notamatisi we-cherry.

Isidlo sakusihlwa: inyama yenkukhu eshubile; isaladi elimhlophe leklabishi ngamakhambi.

Isidlo sakusihlwa sesibili: 2 tbsp. l. i-cottage shizi; itiye.

Sunday

Ukudla kwasekuseni: i-omelet yamaqanda enkukhu angu-1-2 kanye nedlanzana lamakhowe; ingilazi yejusi yethanga.

Isidlo sasemini: i-cottage shizi ne-parsley.

Isidlo sasemini: i-kelp eshubile ene-broccoli.

Isidlo sasemini: isaladi kusuka ku-cottage shizi noma ushizi onamafutha amancane, utamatisi namantongomane ambalwa.

Dinner: ucezu lwenkomo ebilisiwe; utamatisi noma i-broccoli.

Isidlo sakusihlwa sesibili: inani elincane le-cottage shizi eline-zest kalamula noma ingilazi ye-yogurt engenalutho.

Note… Esontweni lesibili lenqubo kamongameli, kufanele udle ngokufana.

Isibonelo sokudla kwamasonto onke kwesigaba sesibili sokudla kukamongameli

UMsombuluko ngoLwesihlanu

Ukudla kwasekuseni: ingilazi engenamafutha noma i-kefir engu-1%; i-apula elincane; itiye lekhofi.

Isidlo sasemini: i-orange.

Isidlo sasemini: Isaladi likaKesari.

Isidlo sasemini: cishe i-100 g ye-cottage shizi; utamatisi noma ikhukhamba.

Isidlo sakusihlwa: inhlanzi ebilisiwe nanoma yisiphi isitshulu semifino.

Isidlo sakusihlwa sesibili: i-cottage shizi enezinhlamvu ezithile ezingeziwe.

NgoLwesibili, ngoMgqibelo

Ukudla kwasekuseni: i-oatmeal obisini olunamafutha amancane; iwolintshi; itiye lekhofi.

Isidlo sasemini: iqanda elibilisiwe.

Isidlo sasemini: isibopho senhlanzi esibhakwe; isaladi yemifino engeyona isitashi; ucezu lwesinkwa; itiye.

Isidlo sasemini: ingilazi ye-yogurt engenalutho; eliphakathi noma i-apula.

Dinner: inyama ebilisiwe ebilisiwe; ucezu lwesinkwa nesaladi yemifino.

Isidlo sakusihlwa sesibili: ushizi we-cottage shizi onamafutha amancane (2 tbsp. L.) Kanye nocezu kashokoledi omnyama.

NgoLwesithathu, ngeSonto

Ukudla kwasekuseni: iqanda elibilisiwe; ucezu lwesinkwa nengilazi yejusi yetamatisi.

Isidlo sasemini: kufika ku-100 g we-curd; Ikhofi yetiye.

Isidlo sasemini: inyama yenkukhu ebilisiwe; isaladi yamatamatisi namakhukhamba; izinhlamvu ezimbalwa zokusanhlamvu okusanhlamvu.

Isidlo sasemini: ucezu lweshizi olunamafutha amancane nengxenye yehhabhula.

Isidlo sakusihlwa: isifuba senkukhu ebhakwe nesaladi yemifino engeyona enesitashi; inkomishi yetiye.

Isidlo sakusihlwa sesibili: i-apula elibhakiwe noma eliluhlaza.

NgoLwesine

Ukudla kwasekuseni: ingilazi ye-yogurt enamafutha amancane; ipheya.

Isidlo sasemini: i-cottage shizi enengxenye yetamatisi; Ikhofi yetiye.

Isidlo sasemini: turkey ebilisiwe; izipuni ezimbalwa zephalishi le-buckwheat; ikhukhamba noma utamatisi.

Isidlo sasemini: i-cottage shizi enkampanini yamantongomane kanye nezicucu ze-apula.

Isidlo sakusihlwa: i-fillet ebilisiwe; ukuhlobisa kwemifino okwenziwe ngemikhiqizo engeyona isitashi; ucezu lwesinkwa.

Isidlo sakusihlwa sesibili: cishe u-70-80 g woshizi onamafutha aphansi onenhlanganisela yanoma yimaphi amajikijolo.

Isibonelo sokudla kwamasonto onke kwesigaba sesithathu sokudla kukamongameli

UMsombuluko ngoLwesihlanu

Ukudla kwasekuseni: iqanda elibilisiwe; i-oatmeal ephekwe obisini nokwengezwa kwamantongomane; itiye noma ikhofi.

Isidlo sasemini: izinkwa ezimbalwa noma amakhukhi; itiye.

Isidlo sasemini: isitsha sesobho semifino; inyama eyosiwe emuncu; utamatisi; ucezu lwesinkwa.

Isidlo santambama: isaladi katamatisi kanye nekhukhamba.

Isidlo sakusihlwa: i-fish fillet ebhakwe nemifino.

Isidlo sakusihlwa sesibili: i-cottage shizi enamajikijolo noma ingilazi yobisi (kefir).

NgoLwesibili, ngoMgqibelo

Ukudla kwasekuseni: uhhafu wengilazi yamajikijolo ayoliswe nge-yogurt enamafutha amancane; itiye noma ikhofi.

Isidlo sasemini: Isemishi elenziwe ngocezu lwesinkwa, i-ham epholile, noma inyama namakhambi.

Isidlo sasemini: okroshka ephekwe ku-kefir.

Isidlo santambama: isaladi yemifino.

Isidlo sakusihlwa: irayisi elinsundu (izipuni ezimbalwa ezibilisiwe); imfanzi; uma ufisa, ingilazi yewayini (mhlawumbe eyomile).

Isidlo sakusihlwa sesibili: ingilazi yeyogathi nepheya.

NgoLwesithathu, ngeSonto

Ukudla kwasekuseni: ama-omelet ambalwa amaqanda enkukhu notamatisi; ucezu lwesinkwa netiye.

Isidlo sasemini: i-apula.

Isidlo sasemini: 2 amasemishi esinkwa kanye ne-ham enamafutha; Ikhofi yetiye; 2 izingcezu ikhabe.

Isidlo sasemini: 2 amazambane abilisiwe enkampanini yemifino.

Isidlo sakusihlwa: inyama ebhakiwe isaladi (utamatisi, ikhukhamba, insimbi pepper).

Isidlo sakusihlwa sesibili: i-kefir kanye nedlanzana lamajikijolo.

NgoLwesine

Ukudla kwasekuseni: ama-pancake ambalwa; itiye noma ikhofi.

Isidlo sasemini: ipentshisi.

Isidlo sasemini: isitsha sesobho semifino; inyama ebilisiwe noma ebhakwe; itiye; i-Apple.

Isidlo sasemini: isaladi yemifino, efafazwe kancane ngamafutha emifino.

Isidlo sakusihlwa: inhlanzi ebilisiwe namatamatisi ambalwa.

Isidlo sakusihlwa sesibili: ingilazi yeyogathi nama-walnuts ama-2-3.

Ukuphikisana nokudla kukamongameli

  • Ukudla kukamongameli, uma kuqhathaniswa nezinye izindlela zokwehlisa isisindo, kunokuphikisana okumbalwa kakhulu.
  • Ngakho-ke, ngabesifazane abakhulelwe nabancelisayo kuphela, izingane kanye nabantu asebekhulile okungafanele baphendukele kuye ukuze bathole usizo.
  • Kungcono ukungayi ekudleni ukuze wehlise isisindo futhi wandise izifo ezingamahlalakhona.

Izinzuzo zokudla kukaMongameli

  1. Ukudla kukaMongameli kunezinzuzo eziningi. Njengoba kufakazelwe yizifundo zesayensi, lapho kutholwa, okuqukethwe ushukela egazini kuyehla kuye emazingeni ajwayelekile.
  2. Kuphakanyiswa ukufaka esikhundleni samafutha agcwele ngendlela ngoyela wemifino. Lokhu kusiza ukunciphisa ubungozi besifo senhliziyo nezinye izifo ezinzima.
  3. Ukudla okuhlukanisiwe kukugcina uzizwa ugcwele. Ukudla komongameli, ngokuvamile, kushuna umzimba wenze umsebenzi ofanele futhi kunomthelela ekujwayeleni izinqubo ze-metabolic, ngaleyo ndlela kunciphise amathuba okubuyela kwesisindo ngokuzayo.
  4. Le ndlela ihlinzeka ngokudla okuhlukahlukene futhi okunomsoco. Uma uqamba imenyu kahle, unganikeza umzimba ngeqoqo lezinto ezidingekayo.

Okubi kokudla kukamongameli

  • Qaphela ukuthi izazi zokudla okunengi azikusekeli ukuncipha kwesisindo okuthembisiwe esigabeni sokuqala sokudla kukamongameli. Ukunakekelwa kwesisindo kubhekwa njengokujwayelekile - kungabi ngaphezu kwamakhilogremu ayisigamu ngesonto. Lapha kubaluleke kakhulu.
  • Ukuze isisindo esiningi sihambe unomphela, kusukela ekusetshenzisweni okulimazayo, kodwa othandekayo, imikhiqizo, udinga ukugwema impilo yakho yonke. Imikhuba eminingi yokudla cishe kuyodingeka yakhiwe kabusha. Kuzothatha umsebenzi kuwe!

Ukuqalisa kabusha ukudla kukamongameli

Uma uzizwa ukhululekile, kepha ufuna ukunciphisa isisindo, ungabuyela esigabeni sokuqala sale nqubo noma kunini lapho ufuna khona. Isigaba sesithathu sinconywa ukuthi senziwe impilo yonke. Lapho-ke isisindo eseqile ngeke sibuyele kuwe.

shiya impendulo