Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-10 kg ezinsukwini eziyi-14.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-580 Kcal.
Wonke umuntu uyazi ukuthi ukwehlisa isisindo ngokushesha kuyingozi. Noma kunjalo, imvamisa izikhathi ozimisele ukuba zincane zivame ukuba nzima. Kulokhu, ukudla kuyasiza, ngesizathu esibizwa ngokuthi yi-radical, ngoba yehlisa isisindo ngokushesha okukhulu. Kwenzeka ukuthi indize ngo-1-2 kg ngosuku, okwenzeka ikakhulukazi ekuqaleni kokulandela imithetho yendlela eqinile. Siphakamisa namuhla ukuthi sibheke inguqulo yayo ethandwayo, eyenzelwe isikhathi esiyizinsuku eziyi-14.
Izidingo zokudla okunamandla
Imenyu yokudla okunamandla ibandakanya izidlo ezine ngosuku. Kuyalulekwa ukuhlela uhlelo lwakho lokudla ukuze okungenani kube namahora ama-4 phakathi kokudla. Ngezikhathi phakathi kokudla, zama ukuphuza uketshezi olwanele (amakhambi namakhambi aluhlaza angenawo ushukela futhi, namanzi ahlanzekile). Kwesinye isikhathi, uma ufuna, ungazivumela inkomishi yekhofi, kepha hhayi eqinile futhi ngaphandle kwezithasiselo. Ngosuku ngalunye, udinga ukudla ukudla okuthile, inani lalo elibekwe ngokucacile. Ngasikhathi sinye, kunconywa kakhulu ukuthi ushintshe ukuhleleka kwezinsuku. Lokhu kungathinta kabi ukulahleka kwesisindo. Kuhle uma ukwazi ukugwema ukudla amahora angama-2-3 ngaphambi kokucima kwezibani.
Esikhathini samasonto amabili, ungalahlekelwa okungu-20 kg. Vele, uma isisindo somzimba wakho singesikhulu kakhulu, ukulahleka kungahle kungabonakali kangako, kepha nakanjani kuzobonakala.
Udinga ukudla lokhu kudla okulandelayo.
Usuku 1: 3 amaqanda enkukhu abilisiwe; Amazambane ama-5, abilisiwe noma abhakwe.
Usuku 2: i-cottage shizi, engenamafutha noma amafutha aphansi (100 g); isipuni ukhilimu omuncu; ingilazi ye-kefir (ungayifaka esikhundleni sayo ngobisi olubilisiwe olubilisiwe noma i-yogurt eyenziwe ngokwenziwe engenashukela ngaphandle kokugcwaliswa).
Usuku lwesi-3: ama-apula ama-2, amasha; I-1 ilitha yejusi evela emikhiqizweni yakho yezithelo ozithandayo (okungcono esanda kukhanywa); 2 izibuko ze-kefir.
Usuku 4: 400 g wenyama enomzimba (inkukhu noma inyama yenkomo) ne-kefir (250 ml).
Usuku 5: 500 g wezithelo (amapheya nama-apula avunyelwe).
Usuku 6: 3 amazambane abilisiwe; ubisi noma i-kefir, okuqukethwe okunamafutha okungekho ngaphezu kwe-1%, ngenani elifinyelela ku-300 ml.
Usuku 7: isigamu selitha le-kefir ephansi.
Usuku 8: 200 g we-veal ebilisiwe noma ebhakwe; iqanda; 2 utamatisi (ungashintsha imifino nge-sauerkraut enesisindo esifinyelela ku-200 g).
Usuku 9: i-veal ebilisiwe (100 g); Ama-apula ama-2; isaladi lika-1 utamatisi nekhukhamba eli-1 elinamafutha yemifino (mhlawumbe omnqumo).
Usuku lwe-10: 100 g we-veal ebilisiwe; 70 g isinkwa (rye noma okusanhlamvu okuphelele); Amapheya noma ama-apula (ama-2 ama-PC.).
Usuku lwe-11: 100 g we-veal ebilisiwe; isinkwa sikarayi (150 g); 250 ml we-kefir namaqanda ambalwa abilisiwe.
Usuku lwe-12: 3 amazambane abilisiwe; 700 g wama-apula amuncu, amasha noma abhakwe; 500 ml we-kefir.
Usuku lwe-13: i-fillet yenkukhu ebilisiwe noma ebhakwe kuze kufike ku-300 g; amaqanda ambalwa abilisiwe; 2 ukhukhamba omusha.
Usuku 14: 4 amazambane abilisiwe; Ama-apula ama-2 angenashukela, kanye nengilazi ye-kefir.
Ukuze ugcine imiphumela etholakala ekudleni okunamandla, kubaluleke kakhulu ukuphuma kancane kancane kukho. Njengoba, lapho ulandela imithetho yalokhu kudla, ukudla kwezinsuku eziningi bekungekho ngaphezu kwama-calories ayi-800 (okuwukwehla okuphawulekayo ekunikezelweni kwamandla emzimbeni), kufanele kukhuphuke ngokucophelela okukhulu. Ngaphandle kwalokho, amakhilogremu alahlekile, kanye nabangane, azosheshe azizwe futhi. Ukuvikela le nkinga ukuthi ingenzeki, kungakuhle ukuthi unikele inyanga yonke ukuyeka inqubo. Esontweni lokuqala, ukudla ikhalori, okubalwa ngosuku, kungakhuphukela kuma-calories ayi-1000, kowesibili - 1200, kolwesithathu - 1400, kolwesine - 1600. ngokufaka ngokushelelayo amakhalori amasha nokuqapha isisindo ngokucophelela… Manje umsebenzi wethu ukunquma ukuthi mangaki ama-calories angadliwa ukuze isisindo sime ndawonye (uma ungafuni ukunciphisa isisindo) futhi singakhuphuki.
Phakathi neviki lokuqala lokudla ngemuva kokudla, ungadla noma yini oyifunayo ngaphandle kokukhulisa okuqukethwe okukhonjisiwe kwekhalori, kepha gwema ukudla okubabayo, okunosawoti, okunamafutha, kanye namaswidi ahlukahlukene.
Esontweni lesibili, zama ukuhlela imenyu yakho ukuze iqukethe ukudla okunamaprotheni kakhulu. Imikhiqizo ye-carbohydrate (ikakhulukazi, okusanhlamvu, i-pasta eqinile) ingadliwa ngezikhathi ezithile, kodwa ngaphambi kwesidlo sasemini.
Ngosuku lwesithathu lwesonto, ungadla noma yikuphi ukudla okuthandayo (Yebo, ngokulinganisela). Kodwa yenza okungenani usuku olulodwa kokuyisikhombisa ukuzila ukudla emikhiqizweni enekhalori ephansi (isibonelo, udle imifino engeyona isitashi noma izithelo noma uphuze i-kefir enamafutha aphansi).
Esontweni lesine, kuyinto efiselekayo kakhulu ukufaka ukuqeqeshwa okugcwele kwezemidlalo.
Usuku 1
Ukudla kwasekuseni: amazambane abilisiwe ngeqanda elibilisiwe.
Isidlo sasemini: amazambane abhakiwe.
Isidlo sasemini: njengokudla kwasekuseni.
Isidlo sakusihlwa: njengokudla kwasekuseni.
Usuku 2
Ukudla kwasekuseni: 30 g we-curd nge isipuni sikakhilimu omuncu.
Isidlo sasemini: uphinda ibhulakufesi.
Isidlo sasemini: i-kefir (250 ml).
Isidlo sakusihlwa: 40 g we-cottage shizi.
Usuku 3
Ukudla kwasekuseni: 1 i-apula; ingilazi yejusi; ingilazi ye-kefir.
Isidlo sasemini: ingilazi ye-kefir nejusi.
Isidlo sasemini: ingilazi yejusi.
Isidlo sakusihlwa: 1 i-apula; ingilazi yejusi.
Usuku 4
Ukudla kwasekuseni: 100 g wenkomo yenkomo ebhakwe.
Isidlo sasemini: 100 g wenkukhu ebilisiwe kanye ne-kefir (250 ml).
Isidlo sasemini: 100 g ubhaka wenkukhu obhakwe.
Isidlo sakusihlwa: inyama yenkomo ebhakwe kuze kufike ku-100 g.
Usuku 5
Ukudla kwasekuseni: 100 g wama-apula.
Isidlo sasemini: i-apula nesaladi eliphakathi (isisindo esiphelele sesitsha akufanele sidlule ama-200 g).
Isidlo sasemini: 100 g wama-aphula.
Isidlo sakusihlwa: 100 g amapheya.
Usuku 6
Ukudla kwasekuseni: amazambane abilisiwe.
Isidlo sasemini: amazambane abilisiwe.
Isidlo sasemini: kufika ku-300 ml wobisi noma i-kefir.
Isidlo sakusihlwa: amazambane abilisiwe.
Usuku 7 siphuza i-kefir:
Ukudla kwasekuseni: 100 ml.
Isidlo sasemini: 200 ml.
Isidlo sasemini: 100 ml.
Isidlo sakusihlwa: 100 ml.
Usuku 8
Ukudla kwasekuseni: 100 g we-veal ebilisiwe.
Isidlo sasemini: iqanda elibilisiwe.
Isidlo sasemini: 2 utamatisi noma 200 g we-sauerkraut.
Isidlo sakusihlwa: i-100 g yesikhumba sesikhumba senkomo ebhakiwe.
Usuku 9
Ukudla kwasekuseni: 1 i-apula.
Isidlo sasemini: 100 g we-veal ebilisiwe.
Isidlo sasemini: 1 i-apula.
Isidlo sakusihlwa: isaladi lekhukhamba-utamatisi (sebenzisa imifino eyodwa ngasikhathi), efafazwe ngamafutha emifino.
Usuku 10
Ukudla kwasekuseni: ama-sandwich ama-2 amancane enziwe kusuka ku-70 g wesinkwa kanye no-40 g we-veal ebilisiwe.
Isidlo sasemini: 1 ipheya.
Isidlo sasemini: 1 i-apula.
Isidlo sakusihlwa: 60 g we-veal ebilisiwe.
Usuku 11
Ukudla kwasekuseni: amasemishi ka-70 g wesinkwa kanye no-40 g wenkomo ebilisiwe.
Isidlo sasemini: 60 g wenkomo ebilisiwe.
Isidlo sasemini: amaqanda ambalwa abilisiwe nocezu lwesinkwa olunesisindo esingama-30 g.
Isidlo sakusihlwa: ingilazi ye-kefir; kuze kufike ku-50 g wesinkwa.
Usuku 12
Ukudla kwasekuseni: 2 amazambane abilisiwe; 1 i-apula elisha.
Isidlo sasemini: i-apula elilodwa elibhakwe ne-1 ml ye-kefir.
Isidlo santambama: i-apula elilodwa elibhakwe.
Isidlo sakusihlwa: 1 amazambane abilisiwe ne-250 ml ye-kefir.
Usuku 13 Ukudla kwasekuseni: amaqanda ama-2 abilisiwe.
Isidlo sasemini: 150 g webele lezinkukhu ezibhakiwe ne-1 ikhukhamba.
Isidlo sasemini: 1 ikhukhamba.
Isidlo sakusihlwa: 150 g wenhlama yenkukhu ebilisiwe.
Usuku 14
Ukudla kwasekuseni: amazambane abilisiwe.
Isidlo sasemini: ama-apula ama-2.
Isidlo sasemini: 250 ml ye-kefir.
Isidlo sakusihlwa: amazambane abilisiwe.
Note… Ungahlela uhlelo lwakho lokudla ngokuhlukile. Okusemqoka wukudla ukudla okufanele ngezinsuku ezifanele.
Ukungafani kokudla okunamandla
- Njengoba lokhu kudla kunzima kakhulu, akufanele kulandelwe ngabesifazane abakhulelwe, omama abancelisayo, ekugugeni, izingane nentsha.
- Awungeke wehlise isisindo esinjena lapho kukhona noma yiziphi izifo ezingamahlalakhona, ngoba ingozi yokwanda kwazo iphezulu kakhulu ngokudla okunjalo.
- Kubuye kungathandeki kakhulu ukwehlisa isisindo ngendlela eguquguqukayo kubantu abampilo yabo nemisebenzi yabo ihlukaniswa ngokwanda komzimba noma kwengqondo.
Ubuhle bokudla okunamandla
- I-plus engangabazeki yokudla okunamandla ukwehlisa isisindo ngokushesha.
- Njengomthetho, imivuzo yokuqala yomsebenzi wakho ngendlela yokushiya ikhilogremu iyabonakala ekuqaleni kokudla kwakho-impilo.
- Futhi ibhonasi enhle ukuthi ukudla okune-radical kutholakala kalula futhi iningi liyabiza.
- Ukupheka ukudla kwesisindo akulula.
Okubi ngokudla okunamandla
- Okubi kokudla okunamandla kubandakanya ukudla okuqinile. Ngokudla okunjalo, ngokuqinisekile uzoba nomuzwa wendlala, ikakhulukazi ngalezo zinsuku lapho kungekho mkhiqizo wamaprotheni kumenyu onikela ekusuthweni okukhulu kakhulu.
- Kukhona namathuba aphezulu obuthakathaka nokukhathala okwandayo. Leli qiniso lihlotshaniswa nokwehla okukhulu kokudla kwekhalori ngokuqhathaniswa nenqubo ejwayelekile enconyiwe.
- Ngesikhathi sokudla okunomsoco omkhulu, umzimba unethuba elikhulu lokuhlangabezana nokushoda kwezinto ezibalulekile. Kuyinto efiselekayo kakhulu ukuxhuma ukufakwa kwamavithamini namaminerali anzima ukusiza izitho ukuthi zisebenze ngokugcwele.
- Ngaphezu kwalokho, ukulandela imithetho yokudla ngokweqile kungaholela ekuphathweni yikhanda, ekuphazamisekeni kwamathumbu, emaphashini nasesiyezi.
- Uma uzizwa ungakhululekile ngempilo yakho, yeka ukuzincisha ukudla.
Ukwenza kabusha ukudla okunamandla
Kuyadumaza kakhulu ukusebenzisa ukudla okunomsoco ngaphezu kwesikhathi esisodwa njalo ezinyangeni ezintathu. Futhi kungcono ukuthatha ikhefu elide noma, uma udinga ukunciphisa isisindo ngaphezulu, funa usizo ngendlela ethembekile yokuguqula isibalo sakho.