Okuqukethwe
- Izidingo zokudla kwamathanga
- Imenyu yokudla kwamathanga
- Ukudla Kwesampula Ekudleni Kwezinsuku Ezine Zamathanga
- Ukudla Kwethanga Lezinsuku Eziyisikhombisa
- Ukudla ekudleni kwezinsuku eziyi-XNUMX
- Ukungafani kokudla kwamathanga
- Izinzuzo zokudla kwamathanga
- Okubi kokudla kwamathanga
- Ukwenza kabusha ukudla kwamathanga
Ukwehlisa isisindo kuze kufike ku-3 kg ezinsukwini eziyi-4.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-360 Kcal.
Umkhiqizo omnandi ongazuzisi umzimba kuphela, kodwa futhi olwa nokukhuluphala yithanga. Uma uthanda ukunambitheka kwawo, futhi ufuna ukuguqula isimo sakho, siphakamisa ukuthi uzijwayeze ngezinketho zokudla kwamathanga, ezenzelwe izinsuku ezi-4, 7, nezingu-12.
Izidingo zokudla kwamathanga
Ithanga linamandla aphansi kakhulu. I-100 g yale mifino iqukethe ama-kcal angama-25 kuphela. Akumangalisi ukuthi kudliwe ukudla okuyisisekelo. Amanzi asethangeni angaphezu kuka-90%, futhi aqukethe nefayibha eningi yokudla ethuthukisa ukusebenza kohlelo lokugaya ukudla lomzimba. Kuyaphawuleka futhi ukuthi imbewu yamathanga icebile kakhulu kumafutha anempilo, amaprotheni yemifino kanye nama-acid angenamafutha, okuhle kakhulu ekusizeni ekwehliseni isisindo.
Ukwehlisa isisindo, kunconywa ukusebenzisa le mifino eluhlaza, ebilisiwe, ethosiwe. Futhi, ngokushintsha, kungashiswa, kubhakwe, kungezwe kumasobho, kumangwe nokuningi. njll. Kuhle uma ithanga lisungulwe ngokuqinile ekudleni kwakho ekupheleni kwesikhathi sokudla.
Manje ake sibhekisise izinketho zokudla kwamathanga. Siphakamisa ukuthi siqale ukushayisana kwethu izinsuku ezine izindlela zokwehlisa isisindo ngosizo lwalesi sitshalo, lapho ama-2-3 kilogram wesisindo esingeqile ehamba khona. Le ndlela yinhle ukuze usheshe ulungiselele umcimbi obalulekile ngokulungisa amaphutha amancane kulesi sibalo, noma ukukhipha amakhilogremu athe xaxa anamathele emzimbeni ngemuva kwamaholide ngemikhosi eminingi.
Imithetho yokudla ilula, futhi imenyu ayiqinile, ngakho-ke kukhona indawo yokucabanga. Umkhiqizo oyinhloko - ithanga - upheke ngezindlela ezahlukene. Yidla kathathu ngosuku. Uma ulambile, ukudla okulula kwethanga kuyamukeleka. Ukuzikhethela kweminye imikhiqizo kungokwakho. Kodwa ukuze ukulahlekelwa isisindo kuphumelele, ukwenqatshwa okuphelele kwanoma yimaphi amaswidi, uphuzo oludakayo kunikezwa ekudleni kwezinsuku ezine. Kuyafaneleka ukunciphisa kakhulu ukutholakala kukasawoti nezinongo ezitsheni.
Okuqukethwe kwekhalori kufanele kuhlolwe futhi kungadli ngaphezu kwama-calories ayi-1300-1500 ngosuku. Phuza amanzi amaningi ahlanzekile nsuku zonke, noma ngabe ukuphi ngamathanga. Okunye okunconyelwa ukusetshenziswa yizithelo, imifino, izithelo namajusi emifino neziphuzo zezithelo ngaphandle koshukela ongeziwe kanye netiye ezahlukahlukene (ikakhulukazi amakhambi).
Ngokuvamile, lokhu kudla akunamandla futhi kuqinile, ngakho-ke ungaphila kukho isikhathi eside, kepha kungabi ngaphezu kwamasonto amabili. Ngendlela, ngokusho kokubuyekezwa, ngalesi sikhathi ungalahlekelwa ama-kilogram angu-8, uguqula kakhulu isimo sakho somzimba.
Uma uthatha isinqumo sokuxhumana masonto onke indlela yethanga, uzodinga ukudla kwasekuseni kanye nesidlo sakusihlwa nge-porridge kusuka kule mifino ngokufaka okusanhlamvu. Isitsha silungiswa ngesilinganiso esilandelayo: 200 g we-pulp yethanga / 50 g welayisi (brown noma brown) noma i-millet. Okusanhlamvu kungashintshwa. Umphumela uba ama-servings angu-2. Udla eyodwa ngesikhathi sasekuseni, kanti enye idla isidlo sakusihlwa. I-Dine, ngokwemithetho yokudla kwamasonto onke, kunconywa ngokukhonza kwe-puree yamathanga. Esikhathini esiphakathi kwesidlo sasemini nesidlo sakusihlwa, uma ulambile, ungaphinda udle amazambane agayiwe (kodwa ngenani elincane) noma izithelo ezingenashukela (i-apula liyisinqumo esihle). Uma ungenayo i-snack, kuhle. Eminye imikhiqizo manje isivinjelwe. Akunconywa ukudla emahoreni angu-3-4 alandelayo ngaphambi kokuphumula ebusuku.
Njengoba ukwazi ukubona, imenyu yalokhu kudla iqine kakhulu futhi iyunifomu uma iqhathaniswa nenguqulo yangaphambilini. Ngokuqondene neziphuzo, ngaphezu kwamanzi, ungaphuza itiye nekhofi elibuthakathaka ngaphandle koshukela. Zama ukugwema izinto ezinoshukela futhi.
Inketho elandelayo, esikuphakamisa ukuthi uthole ngayo, ngukudla kwamathanga kwe- izinsuku 12… Siqukethe imijikelezo emithathu efanayo yezinsuku ezi-4. Lokho wukuthi, ukuqeda umjikelezo wokuqala, ukuphinde kabili futhi. Uma udinga ukulahla kancane, ungazikhawulela kumjikelezo owodwa noma emibili. Uma uzuze umphumela owufunayo ngaphambi kokuphela kwesikhathi sokudla, vele ume.
Inani lezingxenye ezisetshenzisiwe alilinganiselwe ngokuqinile. Udinga ukudla ngaphambi kokuqala kokusutha. Akufanele ubhujiswe yindlala, kepha futhi zama ukungadli ngokweqile, ngaphandle kwalokho ungahle ungazuzi imiphumela oyifunayo yokuguqulwa komzimba. Kunconywa ukuthi udle kathathu ngosuku, uhlela ukudla okuyisisekelo okuyisithathu. Ukudla okulula manje akusathandeki. Kusuka kuketshezi, ngaphandle kwamanzi, kuvunyelwe ukuphuza itiye eliluhlaza elingenashukela, kodwa ngemali engadluli izinkomishi ezine nsuku zonke. Akufanele ushiye ngokuphelele usawoti kulokhu kudla, kepha kuyinto efiselekayo ukunciphisa inani lalo ekudleni hhayi ekudleni okungaphezulu. Njengomthetho, ekudleni okunjalo kungenzeka ukuthi ulahlekelwe kufika ku-6 kg. Ngaso sonke isikhathi udinga ukudla izitsha ezenzelwe ithanga, ezitholakala ngokuningiliziwe kwimenyu yale nqubo.
Ukudla Kwesampula Ekudleni Kwezinsuku Ezine Zamathanga
Usuku 1
Ukudla kwasekuseni: isaladi yethanga eliluhlaza noma elibilisiwe, lapho ungangeza khona izaqathe nejusi kalamula; inkomishi yanoma iyiphi itiye.
Isidlo sasemini: isobho lamathanga elinamafutha aphansi nocezu lwesinkwa esimnyama noma serye; inkomishi yetiye.
Dinner: izingcezu zethanga, isitshulu noma kubhakwe.
Usuku 2
Ukudla kwasekuseni: isaladi yethanga ne-apula eligayiwe, elinganiselwa nge-yogurt yemvelo kanye nejusi kalamula esanda kufinywa; inkomishi yetiye.
Isidlo sasemini: isobho elinamafutha aphansi elivela kwithanga neminye imifino (amazambane awathandeki); ophaya abambalwa abanethanga; ingilazi ye-compote.
Isidlo sakusihlwa: ama-apula amancane ambalwa abhakwe nge-cottage shizi enamafutha amancane kanye nama-prunes.
Usuku 3
Ukudla kwasekuseni: iphalishi lethanga, elibilisiwe emanzini noma ubisi olunamafutha amancane; isaladi eluhlaza wamathanga nophayinaphu.
Isidlo sasemini: Isitsha sesobho lesithanga ngamabhola enyama ambalwa; isinkwa se-rye; itiye eliyintandokazi.
Isidlo sakusihlwa: isaladi yethanga-uphayinaphu (kunconyelwa ukwenza isizini ngeyogathi yemvelo noma i-kefir); amanye ama-cottage shizi angenamafutha amancane noma angenamafutha ngaphandle kwezithasiselo.
Usuku 4
Ukudla kwasekuseni: ingxenye yephalishi elingenalutho lamathanga kanye nesaladi evela kwimifino yethu yokudla enezinqathe ezigayiwe.
Isidlo sasemini: isobho semifino esinamafutha amancane; upelepele oyisitshulu noma obhakwe (noma eminye imifino engeyona eyisitashi); ingilazi yezithelo noma yeziphuzo zezithelo zemifino.
Isidlo sakusihlwa: isitshulu semifino esenziwe ngamathanga, izaqathe, amakhowe, i-zucchini nemifino ehlukahlukene.
Ukudla Kwethanga Lezinsuku Eziyisikhombisa
Sipheka iphalishi ngokusho kweresiphi enikezwe ngenhla.
Ukudla kwasekuseni: ithanga-irayisi noma iphalishi lamabele lamabele.
Isidlo sasemini: 200 g we-puree wamathanga.
Isidlo sasemini: i-apula elilodwa elisha noma cishe u-100 g we-puree wamathanga.
Dinner: ithanga-irayisi noma ithanga-amabele iphalishi.
Ukudla ekudleni kwezinsuku eziyi-XNUMX
Usuku 1
Ukudla kwasekuseni: isaladi lamathanga aluhlaza kanye nembewu yama-alimondi / amathanga noma iphalishi lethanga nelayisi elinsundu eliphekwe obisini olunamafutha amancane noma emanzini.
Isidlo sasemini: isobho le-puree yethanga.
Dinner: ithanga, isitshulu nesinamoni nezinye izinongo ozithandayo.
Usuku 2
Ukudla kwasekuseni: ithanga ne-alimondi isaladi.
Isidlo sasemini: isobho semifino (ungakhohlwa ukufaka ithanga kuyo); ama-cutlets enziwe ngamathanga, i-oatmeal neqanda elimhlophe.
Isidlo sakusihlwa: ama-apula, amasha noma abhakiwe (angahlanganiswa).
Usuku 3
Ukudla kwasekuseni: iphalishi lelayisi elithanga nelinsundu, elibiliswe emanzini noma obisini olunamafutha amancane.
Isidlo sasemini: isobho semifino nenani elincane le-turkey elonda.
Isidlo sakusihlwa: isaladi yethanga nephayinaphu.
Usuku 4
Ukudla kwasekuseni: ithanga lesaladi ngama-alimondi kanye / noma imbewu yamathanga.
Isidlo sasemini: i-borscht yemifino noma isobho semifino; imifino eyosiwe engeyona yesitashi.
Isidlo sakusihlwa: ithanga nezinye izitshulu zemifino (akuhlanganisi amazambane).
Ukungafani kokudla kwamathanga
- Yize ithanga lilungele impilo, akunconywa ukuthi ulidle kakhulu kulabo abazijwayeza mathupha izifo zamanyikwe noma umgudu wamathumbu. Lokhu kukhawulwa kungenxa yokuthi ithanga liqukethe ifayibha eningi yokudla, okwenza kube nzima ukugaya abantu abanale mibandela ngakho-ke kungasenza sibe sibi isimo sabo.
- Futhi, ukwehlisa isisindo ngethanga akunconyelwe abantu, ngokomsebenzi, nangokuzibandakanya kwezemidlalo.
- Ngaphansi kwemithwalo esindayo, lokhu kudla kungadala ukwehla kwezinqubo zomzimba zomzimba kanye nokulahleka kwamafutha hhayi, kepha isisindo semisipha.
Izinzuzo zokudla kwamathanga
- Enye yezinzuzo zokudla okususelwa kumathanga ukuthi ukudla le mifino kwenelisa kakhulu. Ngakho-ke, njengomthetho, indlala ayisiye umngane wabantu abalahlekelwa isisindo ngokusebenzisa le ndlela.
- Futhi-ke, ake sihlale ezintweni eziwusizo zamathanga, okukuningi impela. Ngaphandle kwehaba, kungaphikiswa ukuthi ithanga lingumnikazi werekhodi phakathi kweminye imifino ngokuqukethwe kwezinto ezinomphumela omuhle emzimbeni womuntu.
- Uvithamini A, otholakala ngobuningi ethangeni, unomphumela onempilo ekubukeni. Ngakho-ke, odokotela wezifo zamehlo bayeluleka, uma kunezinkinga zalolu hlobo ezivela, faka ngokushesha ekudleni ithanga nejusi kuwo.
- UVitamin B unomthelela omuhle ohlelweni lwezinzwa, okusiza ukumelana nokushintshashintsha kwemizwelo nokudangala.
- I-fiber equkethwe kule mifino inomphumela omuhle emsebenzini wesisu, ivimbela, ikakhulukazi, ukuqunjelwa.
- U-Vitamin C ukuthuthukisa ngokuphelele ukuzivikela komzimba futhi kujwayelekile i-cholesterol egazini, kuqeda izinkinga eziningi ezingase ziphakame ngenxa yokuphambuka kokujwayelekile kwalesi sibonakaliso esibalulekile.
- Kwakunendawo ekwakhiweni kwemifino edlayo kanye novithamini E, osebenza njengengxenye yokuvikela ukuguga ngaphambi kwesikhathi komzimba.
- Kuyafaneleka ukunaka ubuningi bensimbi ethangeni, okwenza imifino ibe lusizo ngokukhethekile ekulahlekelweni kwegazi.
- Ithanga libandakanyeka ekuvikeleni nasekulawuleni izifo ezahlukahlukene zesistimu yenhliziyo.
- Ukufakwa kwamathanga ekudleni nasesimweni sesikhumba nezinwele kubonakala kahle, amazinyo nezinzipho kuqiniswa ngokusobala.
Okubi kokudla kwamathanga
- Le nqubo ayifanele kulabo abangawathandi amathanga. Ukuyidla ngamanani anjalo, kufanele ube ngumlandeli wale mifino.
- Isikhathi eside ithanga le-mono-Nutrition kungaholela ekushodeni kwamavithamini nezinto eziqukethwe kokunye ukudla manje okungavunyelwe.
- Kumele kuqashelwe ukuthi hhayi ngaso sonke isikhathi sonyaka ungalahlekelwa isisindo ngethanga. Futhi edolobheni akulula kangako ukuthola imifino esezingeni eliphakeme.
Ukwenza kabusha ukudla kwamathanga
Ukuhlala ekudleni kwethanga izinsuku eziyi-12 noma ngaphezulu akunconywa kaningi ngaphezu kwezinyanga ezimbili. Uma sikhuluma ngenqubo yesikhashana, kunconywa ukuthi ulinde ikhefu okungenani inyanga. Ngempela, yize ulusizo lwethanga, ukudla ngesikhathi sokuncipha kwesisindo ngale ndlela kusalinganiselwe.