Ukudla okuluhlaza, izinsuku ezi-3, -3 kg

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

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-530 Kcal.

Ukudla okuluhlaza kungenye yezinhlobonhlobo ze-vegetarianism. Ukudla kwakhe kuqukethe imikhiqizo yemvelo esekelwe ezitshalweni engaphathwa ngokushisa.

Izidingo zokudla okuluhlaza

Ngenkathi ulandela ukudla okuluhlaza, ukuncipha kwesisindo kwenzeka ngokunciphisa ukudla okunama-carbohydrate nokunciphisa ukudla kwekhalori. Ngakho-ke, ukufaka ekudleni, uma unquma ukuguqula isibalo sakho ngale ndlela, udinga imikhiqizo elandelayo: imifino, izithelo, amajikijolo, izithelo ezomisiwe, amantongomane, imbewu, amakhambi, izinongo, okusanhlamvu okuhlumile, amajusi asanda kukhanywa emifino. nezithelo futhi, yebo, inani elanele lamanzi ahlanzekile. Ungakwazi ukwengeza ukudla ngenani elincane lamafutha yemifino. Yona, njengezinye izitsha, ayikwazi ukuphathwa ngokushisa. Ezinye izinketho zokudla okuluhlaza zikuvumela ukuthi udle inani elithile lemikhiqizo yezilwane.

Ukwehla kwesisindo esikhulu nakho kuzanywa yizinkanyezi zaseHollywood. Isibonelo, ekudleni okunjalo kuhlala UDemmy Moor… Indlela yokwehlisa isisindo yakhelwe izinsuku eziyi-10, emva kwalokho, njengomthetho, amakhilogremu angama-3-4 engeziwe ayahwamuka emzimbeni. Udinga ukudla kathathu ngosuku. Ungaba nesnack ngesithelo esisanda kukhamiwa noma amajusi emifino. Ngokuqondene nebhulakufesi, isidlo sasemini kanye nesidlo sakusihlwa, kunconywa ukuba uzenzele izithelo, imifino, amajikijolo (ama-raspberries nama-strawberries kuqala). Kumele kuqashelwe ukuthi uDemi Moore akabandakanyi ngokuphelele imikhiqizo yezilwane ekudleni. Nsuku zonke, umlingisi, ngaphezu kokudla kwezitshalo, udla ama-50 g ushizi futhi aphuze ingilazi yobisi lwe-skim. Amasaladi angafakwa ngenani elincane lamafutha yemifino.

Kubuye kulandele ukudla okuluhlaza Angelina Jolie... Ungakwazi futhi ukulandela imithetho yale nqubo kuze kube yizinsuku ezingu-10, ukulahlekelwa isisindo kufika ku-5 kilograms engadingekile. Ngaphezu kwezithelo nemifino, imenyu yokudla ihlanganisa inani elincane lenyama yenkukhu (kungcono ukuyishisa) kanye nemikhiqizo yobisi enamafutha aphansi. Kunconywa ukudla izikhathi ezi-5 ngosuku. Konke ukudla kufanele kube okuphakathi futhi kusatshalaliswe ngokulinganayo ngokuhamba kwesikhathi. Idla isidlo sakusihlwa okungenani amahora angu-3 ngaphambi kokucima ukukhanya.

Uma ufisa ukuncipha emzimbeni ekudleni okuluhlaza ngempela, Kunconywa ukuthi unake inqubo esuselwa ekusetshenzisweni kwemifino nezithelo kuphela. Udinga futhi ukulandela imithetho yayo kungapheli izinsuku eziyi-10, futhi ungalahlekelwa kuze kufike ku-4-5 kg ​​ngalesi sikhathi. Futhi, ngesikhathi sokudla ungaphuza amajusi neziphuzo zezithelo.

Ukuze ukwandise umthelela wokudla okuluhlaza, ungafaki izithelo nemifino ethile kumenyu equkethe inani eliphezulu lesitashi noshukela. Ngakho-ke, izazi zokudla zeluleka ukwenqaba i-kiwi, imango, amagilebhisi, amazambane, uphizi oluhlaza.

Ukuthi udle konke ukudla okuluhlaza (okulungile, ngokwemithetho yale nqubo) noma ukubilisa okunye ukudla (ngokwesibonelo, i-zucchini) kukuwe. Inqubo yokulahlekelwa isisindo akufanele ithinteke kulokhu. Ungahlela ukudla kwakho ukuze usuku olulodwa lube yimifino bese okwesibili kube isithelo. Noma ungaxuba ukudla.

Kusukela emikhiqizweni yemifino, kunconywa ukunikeza okuthandayo iklabishi elimhlophe, ukhukhamba, utamatisi, i-bell pepper. Yidla i-cauliflower, squash, squash, isitshalo seqanda ngokulinganisela. Ezithelo, amabhilikosi, ama-apula (okungcono izinhlobo eziluhlaza), ama-plums, amakhabe, amapentshisi, amagilebhisi kanye namanye ama-citrus ahlonishwa kakhulu kule nqubo. Ungakwazi ukuhlukanisa imenyu ngamajikijolo esizini.

Ukuphuza amanzi amaningi akudingeki ngale ndlela, ngoba izithelo nemifino uqobo iqukethe inani elikhulu loketshezi. Njengomthetho, ilitha elilodwa lamanzi ngosuku lanele. Kepha, uma uzizwa womile, ungazigodli. Futhi, uma ufisa, ungaphuza itiye eliluhlaza elingenashukela (kufika ezinkomishini ezinhlanu nsuku zonke).

Kunezindlela zokwehlisa isisindo ngokususelwa ekusetshenzisweni kwemifino ethile. Isibonelo, kuyasebenza ukudla okuluhlaza kwesanqante… Kuyo, izikhathi ezinhlanu ngosuku udinga ukudla ingxenye yesaladi lesanqante. Kuyinto efiselekayo ukuthi isisindo sengxenye ngayinye singabi ngaphezu kuka-5-200 g. Kuvunyelwe ukufaka isaladi ngesilinganiso esincane samafutha omnqumo. Ukudla oketshezi kokudla kwesanqante okungaphekiwe kuvezwa ujusi ovela kule mifino, itiye eliluhlaza elingenashukela futhi, namanzi namanje. Akunconywa ukuthi udle ukudla izinsuku ezingaphezu kwezintathu, lapho ungasusa khona amakhilogremu amathathu wesisindo eseqile.

Uma ufuna ukunciphisa isisindo ngokusebenzisa okusanhlamvu, inketho enhle kakhulu ingaba ukudla okuluhlaza okususelwa ku-buckwheat… Kulokhu, i-buckwheat ayidingi ukubiliswa. Kwanele nje ukuthulula ama-200 g okusanhlamvu ngengxenye yelitha lamanzi abilayo, ukugoqa ngento efudumele bese uyishiya ubusuku bonke. Isidlo esinokudla okunempilo sikulindele ekuseni. Usawoti, ushukela nezinye izithasiselo manje sezivinjelwe. Inani elishiwo le-buckwheat kufanele lidliwe emini, okungcono ukunamathela ekudleni okuyingxenye, noma ukuhlela okungenani izidlo ezine. Lokhu kudla okuluhlaza kuyasebenza kakhulu. Ezinsukwini ezi-3 nje, ungalahlekelwa u-5-6 kg (nangaphezulu).

Uma ukudla okusanhlamvu okukodwa kubonakala kuyithemba elidabukisayo kuwe, unga engeza i-buckwheat nge-kefir 1% wamafutha (noma angenamafutha). Ungahlala ekudleni okunjalo kuze kube yizinsuku eziyi-7, ngalesi sikhathi, ukunciphisa isisindo kufinyelela ku-5-8 kg. Kunconywa ukuthi ungadli ngaphezu kwe-1 litre ye-kefir ngosuku. Kuyinto efiselekayo nokudla ingxenyenamba. Futhi okujwayelekile okusanhlamvu kuyafana nakule nguqulo engenhla. Sisadla i-buckwheat ngaphandle kwezithasiselo. Ungayigcwalisa nge-kefir kuphela, noma uphuze umkhiqizo wobisi oluvutshiwe njengesidlo sasemini nesidlwana. Njengokuthanda kwakho.

Isimo esibalulekile sokugcina isisindo ngempumelelo ukuqedwa kokudla okulungile nokwenziwa kancane kancane. Ukudla okunoshukela okunamafutha kufanele kubuyiselwe ekudleni ngokushelelayo futhi, nakanjani, ngamanani amancane. Okokuqala, kufanelekile ukwethula okusanhlamvu, amasobho alula, umusi noma izitsha ezibilisiwe ezinama-khalori aphansi kwimenyu. Vele, akufanele ukhohlwe ngemifino, izithelo namajikijolo akusize wehlisa isisindo.

Imenyu yokudla okuluhlaza

Ukudla Kwamasampula Okudliwayo Kwe-Demi Moore

Ukudla kwasekuseni: i-apula nesaladi eliphakathi kwe-almond nembewu yamathanga; ingilazi yobisi olunamafutha amancane noma olunamafutha amancane.

Isnack: ingilazi yejusi le-apula.

Isidlo sasemini: isaladi yemifino, enganiselwa ngenani elincane lemifino (mhlawumbe umnqumo) kawoyela.

Isidlo sasemini: ijusi lewolintshi (cishe ama-200 ml).

Isidlo sakusihlwa: isitsha sesobho semifino; cishe u-50 g woshizi onzima onamafutha amancane; idlanzana lamajikijolo noma ama-strawberry.

Ukudla Okususelwa ku-Angelina Jolie

Ukudla kwasekuseni: isaladi lezithelo nedlanzana lamantongomane nenani elincane lembewu (ungaligcwalisa ngeyogathi ngaphandle kwezithasiselo); ingilazi yejusi yemifino.

Ukudla kwasekuseni kwesibili: ijusi le-apula.

Isidlo sasemini: isaladi yekhukhamba, utamatisi namakhambi; ingilazi ye-yoghurt yemvelo nama-2 pcs. amabhilikosi omisiwe.

Isidlo santambama: i-curd enamafutha aphansi kanye namagilebhisi omisiwe amancane noma ama-apricot omisiwe.

Isidlo sakusihlwa: isobho le-gazpacho noma ucezu lwenkukhu ngemifino embalwa engeyona enesitashi yedizethi, ungadla amantongomane ambalwa noma ucezu oluncane lweshizi.

Isibonelo Sesithelo Sezinsuku Ezi-3 Nezithelo Zemifino Eluhlaza.

Usuku 1 (imifino)

Ukudla kwasekuseni: ikhukhamba kanye neklabishi isaladi ngamakhambi.

Isnack: 2 utamatisi.

Isidlo sasemini: ukholifulawa oshisayo kanye nekhukhamba elisha.

Isidlo sasemini: isaladi lotamatisi nopelepele omnandi.

Dinner: ikhukhamba kanye nesaladi le-avocado.

Usuku 2 (izithelo)

Ukudla kwasekuseni: ama-apula ama-2 amancane aluhlaza kanye no-grapefruit.

Isnack: Ukuphakelwa kwepentshisi, istrawberry, i-apula nesinanasi.

Isidlo sasemini: izingcezu ezimbalwa zamakhabe.

Isidlo santambama: i-pear kanye nedlanzana lama-cherry.

Isidlo sakusihlwa: amawolintshi ama-2.

Usuku 3 (imifino)

Ukudla kwasekuseni: isaladi yezaqathi, izimpande ze-celery ne-artichoke yaseJerusalema.

Isnack: 2 ukhukhamba notamatisi.

Isidlo sasemini: i-zucchini ebilisiwe.

Isidlo sasemini: isaladi lama-radishes, anyanisi oluhlaza kanye neparsley.

Isidlo sakusihlwa: isaladi lotamatisi, iminqumo namakhambi.

Ukudla okulinganiselwa kokudla okuluhlaza ku-buckwheat ne-kefir

Ukudla kwasekuseni: i-buckwheat; isigamu sengilazi ye-kefir.

Isnack: ingilazi ye-kefir.

Isidlo sasemini: i-buckwheat egcwele i-kefir.

Isidlo sasemini: ingilazi yeyogathi.

Isidlo sakusihlwa: i-buckwheat.

Ngaphambi kokulala: uma ufisa, ungaphuza kuze kufike ku-200 ml wesiphuzo sobisi olubilisiwe.

Carrot Raw Ukudla Isibonelo

Ukudla kwasekuseni: ingxenye yesaladi yesanqante efafazwe ngamafutha omnqumo.

Isnack: ingilazi yejusi yesanqante.

Isidlo sasemini: izaqathe ezimbalwa ezintsha.

Isidlo sasemini: ujusi wesanqante noma u-2 tbsp. l. isaladi kusuka kule mifino.

Ukudla kwakusihlwa: isaladi lesanqante elinongwe ngamafutha omnqumo amancane.

Ukungafani kokudla okuluhlaza

  • Akufanele ulandele imithetho yokudla okuluhlaza uma unezifo zomgudu wamathumbu, amanyikwe, i-gallbladder nezinye izifo ezidinga ukudla okukhethekile.
  • Futhi, akufanele ulandele le ndlela ngesikhathi sokukhulelwa, ukuncelisa, izingane, intsha kanye nabantu abadala.
  • Kunconywa ukuthi wonke umuntu abonane nodokotela ngaphambi kokuqala indlela yokudla.

Izinzuzo Zokudla Okungavuthiwe

  1. Ngenkathi ulandela imithetho yokudla okuluhlaza, umzimba uhlanzwa ubuthi nobuthi, ukwelashwa kwawo nokuvuselelwa kwawo konke kwenzeka.
  2. Kubalulekile futhi ukuthi imetabolism iyashesha. Njengoba wazi, isivinini sezinqubo ze-metabolic kubalulekile ekwehliseni isisindo nasekuqhubekeni kokugcina ukuvumelana (okunzima kakhulu kunokulahlekelwa isisindo uqobo).
  3. Ekudleni okuluhlaza, izinqubo zokugaya zithuthukiswa, umzimba ugcwele amavithamini amaningi, amaminerali nezinye izinto eziwusizo.
  4. Izindaba ezimnandi ukuthi kunezinketho eziningi zokudla okuluhlaza. Wonke umuntu uzokwazi ukukhetha indlela efanele yokuguqula isibalo.
  5. Akunakwenzeka ukuthi ukudla okuluhlaza kuzoshaya isikhwama sakho semali. Ukudla okunikezwayo kutholakala kalula futhi kungatholakala cishe kunoma yisiphi isitolo noma kuthengwe emakethe. Futhi uma unesakhiwo somhlaba, ungazikhulisela imikhiqizo emisha, esezingeni eliphezulu futhi enempilo.

Okubi ngokudla okuluhlaza

  • Ukudla okuluhlaza okusekelwe ekudleni okuningi kwemifino, izithelo namajikijolo, uma ufuna ukuletha izinzuzo eziphezulu emzimbeni, awukwazi ukuhlala ngaso sonke isikhathi sonyaka. Phela, kungcono ukudla imikhiqizo yonyaka, kokubili kunempilo futhi kushibhile.
  • Abanye abantu bayaqaphela ukuthi ezinsukwini zokuqala zokudla, umuzwa wendlala uzenza uzwakale. Ukudla kancane kuthatha ukujwayela.
  • Ngesikhathi esifushane, njengomthetho, inani elibonakalayo lesisindo eseqile liyahamba. Mayelana nalokhu, inqubo kufanele ihlanganiswe nomsebenzi osebenzayo womzimba. Ngaphandle kwalokho, ngeke kube lula ukugwema izinto ezingathandeki ezinjengokukhukhumala nokukhubazeka kwesikhumba.

Ukufaka isicelo sokudla okuluhlaza

Akunconyelwa ukuphinda ukudla okuluhlaza izinsuku eziyi-7 noma ngaphezulu ezinyangeni eziyi-2-3 ezilandelayo. Uma uzizwa uphilile, ungasebenzisa indlela emfushane eluhlaza yokwehlisa isisindo futhi enyangeni nohhafu.

shiya impendulo