Ukudla kwamacembe ayisithupha

Ukudla okunamacembe ayisithupha kuyindlela yokuqala yokwehlisa isisindo esekelwe ezimisweni zokudla okunomsoco okuhlukile kanye nokushintshaniswa okuqinile kokudla kwamaprotheni nama-carbohydrate.

Namuhla, abantu abathanda ukulahlekelwa isisindo banethemba elikhulu lokudla okusha okusiza ukulahlekelwa 3-5 kg ​​ezinsukwini ezingu-6. Ukubuyekezwa okuhle kwalabo abalahlekelwe isisindo ngosizo lwalesi simiso somsoco kungafundwa kumasayithi amaningi. Futhi lokhu kakade kuyisizathu esibalulekile sokufunda kabanzi mayelana nokuthi iyini i-6 petal diet.

I-Six Petals, noma uhlelo luka-Anna Johansson lokwehlisa isisindo, lwathuthukiswa eSweden, futhi abantu abaningi baseYurophu sebekwazile ukwehlisa isisindo ngalo. Imbali, noma njengoba ibizwa nangokuthi - ukudla "Petal" kukuvumela ukuthi ungagxili emikhawulweni yokudla, kodwa ugxile kwenye. Imbali ifanekisela izinsuku zesonto, futhi ngayinye yamacembe ayo - imenyu emnandi, eyingqayizivele.

Imithombo eminingi ithi ukudla okuyisithupha kwe-petal kwadalwa eSweden futhi kwathuthukiswa isazi sokudla okunomsoco u-Anna Johansson. Yiqiniso, akukakakwazi ukuthola ubufakazi obubhaliwe bokuba khona kwalo wesifazane. Akwaziwa futhi ukuthi uke wabhekana nomthelela wohlelo “lwembali” kuyena nokuthi ukwazile ukulahlekelwa okungakanani. Yebo, futhi, ngaphezu kwalokho, akekho owazi usuku oluqondile lokuzalwa lokudla. Kodwa enye into eyaziwa - okubaluleke nakakhulu uma kuziwa ohlelweni lokulahlekelwa isisindo - lokhu kudla okuphumelelayo kukuvumela ukuba ulahlekelwe nsuku zonke kusuka kuhhafu wekhilogremu kuya ku-800 amagremu wesisindo esiningi. Futhi abesifazane emhlabeni wonke sebekubonile lokhu. Ngakho-ke iyini imfihlo yesistimu ethembisa ukulahlekelwa kwesisindo esikhulu?

Odinga ukukwazi mayelana nokudla

Uhlelo luka-Anna Johansson luyisibonelo sohlelo lokudla olujwayelekile. Ingqikithi ye-6 petal diet ukuthi umuntu olahlekelwa isisindo phakathi nesonto unamathela kuma-mono-diet amaningana ashintsha njalo emahoreni angu-24. Khumbula ukuthi i-mono-diet ukusetshenziswa kwemikhiqizo efana nokwakheka kwamakhemikhali isikhathi esithile, ngaleyo ndlela ugweme ukuxuba izitsha ezingahambelani, okuyinto embi kakhulu ohlelweni lokugaya ukudla, ngakho-ke, ekugcineni, ngesibalo. Ngokwesiko, ukudla "kwembali" kwenziwa nge-mono-diet engu-6, futhi uhlelo olunjalo lokudla lukuvumela ukuthi ulahlekelwe isisindo ngokushesha. Ngokusho kwezazi zokudla okunomsoco, ukudla kwaseSweden kuka-Anna Johansson kubhekwa njengokuphumelela, ngokuyinhloko ngenxa yemithetho yokudla okuhlukile. Lesi simiso, njengoba sekushiwo kakade, sivimbela ukuhlanganisa imikhiqizo engahambelani epuletini, okungukuthi "i-tandem" yabo iholela ekwandeni kwamafutha angaphansi. I-mono-diet ihlanganisa ukuthatha uhlobo olulodwa lomkhiqizo usuku lonke. Futhi lokhu kukukhulula esidingweni sokubamba ngekhanda uhlu lwezitsha ezihambisanayo nezingahambelani.

I-mono-diet nayo inenye impahla emangalisayo esheshisa ukulahlekelwa isisindo. Ukudla okuyisidina amahora angama-24 nakho kuholela ekwehleni kwesisindo. Kodwa izazi zokudla okunomsoco zixwayisa: ukudla okunomsoco akufanele kuhlale isikhathi esingaphezu kosuku, ngosuku olulandelayo i-mono-diet ingaqhutshwa, kodwa ngokudla okuhlukile. Imfihlo yokuncipha kwesisindo ukuthi umzimba womuntu awukwazi ukugaya nokukhipha izakhamzimba emkhiqizweni owodwa wokudla izinsuku zilandelana. Okungukuthi, kusukela ku-cottage shizi odliwe kwasekuseni, umzimba uthatha zonke izakhi eziwusizo ozidingayo bese ulinda eminye imikhiqizo. Uma phakathi nosuku umnikeza ushizi we-cottage shizi ofanayo, uhlelo lokugaya luzoqala ukulugaya cishe "ngelutho". Umphumela odingekayo wokwehlisa isisindo uyadalwa: akukho umuzwa wokulamba, ungadla okuningi ngendlela othanda ngayo, kepha umzimba namanje awuguquli ama-calories abe ngamafutha, kepha, ngokuphambene nalokho, uqala ukufuna amandla adingekayo. impilo "emigqonyeni" - "izindawo zokugcina" esiswini, ezinqulwini ... Kodwa kufanelekile ukukhumbuza: leli qhinga lisebenza kuphela emahoreni angu-24 okuqala, khona-ke umkhiqizo kufanele ushintshwe.

Esinye isimiso esibalulekile sokudla kwamacembe angu-6 ukushintshanisa ama-carbohydrate namaprotheni, okubuye kube umthetho obalulekile wokwehlisa isisindo.

Uma uhlaziya kahle imenyu yosuku ngalunye (ake sikhulume ngokudla ngokuningiliziwe ngezansi), bese kuvela uhlelo oluthakazelisayo:

• Usuku olu-1 - amaprotheni (ukudla kwezinhlanzi);
• Izinsuku ezi-2 - ama-carbohydrate (imifino);
• Izinsuku ezi-3 - amaprotheni (imenyu yenkukhu);
• Izinsuku ezi-4 - ama-carbohydrate (okusanhlamvu);
• izinsuku ezingu-5 - amaprotheni (cottage shizi);
• Izinsuku ezingu-6 - ama-carbohydrate (isithelo).

Leli qhinga laziwa phakathi kwezazi zokudla okunomsoco njengelisebenza kakhulu, elikuvumela ukuba ukhohlise umzimba futhi ukuphoqelele ukuthi usebenzise amandla akho okugcina amandla. Ngasikhathi sinye, imenyu ye-6 yokudla kwamacembe ilinganiselwe, ngoba phakathi nesonto umuntu onciphile uthola zonke izakhi ezidingekayo.

Izinzuzo ze-mono-diet namasu okusebenza kwengqondo emsebenzini wakhe

Ngaphezu kokulahlekelwa isisindo nsuku zonke, i-monodiet inezinye izinto eziwusizo:

• ihlanza ngokuphelele i-gastrointestinal tract;
• ukudla - okunomsoco kakhulu;
• Ukudla "i-mono" kukuvumela ukuthi wonge isikhathi ekuseni, njengoba asikho isidingo sokwenza ukudla kwasekuseni okumnandi;
• ufunda ukulalela umzimba wakho;
• Indlela enhle yokuzitotosa ngomkhiqizo wakho owuthandayo usuku lonke;
• akukho ukuzwa kwendlala, okwenza kube lula ukunamathela ekudleni okudlayo.

Sekuyisikhathi eside izazi zokusebenza kwengqondo zifakazela ukuthi umsebenzi owenziwe kahle yilowo owenziwa ngothando nangentshisekelo. Awukwazi ukujabulela umphumela walokho kule nqubo kwaletha ukuhlushwa kuphela. Futhi ukudla akuhlukile. Imenyu enganambitheki, umuzwa oqhubekayo wendlala, ngokungangabazeki izobangela ukuwohloka, okulandelwa ukugxuma kwesisindo. Kungakho ukudla kwe-Swedish Johansson kufana nomdlalo kunokwehla kwesisindo esivamile ngokubala amakhalori kanye nemenyu ehlelwe ngehora.

Ngaphezu kwemikhiqizo ethile, ukuze uthole ukudla kwembali uzodinga iphepha, isikele, amapensela noma amapende kanye ... nesimo esibi. Okokuqala, dweba imbali enamacembe angu-6 eshidini - ingaba i-chamomile noma esinye isitshalo esithandayo. Faka imibala kumacembe ngemibala ehlukene bese ubhala igama le-mono-diet ngayinye. Manje ukuthi isimangaliso sembali sesilungile, sinamathisele endaweni evelele. Futhi ngaphansi kwesihenqo sosuku, dwengula i-petal ku-chamomile, uphawule ukuthi isisindo "sincibilika" phambi kwamehlo ethu.

Ukudla okunegama elihle elingu-6 lama-petals kusifundisa ukuthi singagxili emigomeni yokudla, kodwa ebuhleni besitshalo esiqhakaza - ububele nobuhle baso.

Isazi sokudla okunomsoco waseScandinavia sikhumbula ngale ndlela: wonke owesifazane uyimbali enhle futhi ekhanyayo, futhi izinsuku ezingu-6 kuphela zanele ukuveza ngokugcwele ubuhle bakhe.

Mayelana nokulandelana kwezinsuku

Njengoba sekushiwo kakade, ukudla kokunciphisa amacembe angu-6 kuyinhlanganisela ye-mono-rations eminingana, ehlanganisa ukudla okuhlukile kwe-carbohydrate-protein. Ngokusekelwe kulokhu, abaningi banombuzo: kungenzeka yini ukushintsha izinsuku ekudleni, ukulandelana kwazo noma imikhiqizo.

Ngokusho kwezazi zokudla okunomsoco, ukudla kosuku ngalunye lwangaphambili lokudla okunomsoco ngokusho kukaJohansson kukhethwa ngendlela yokulungiselela umzimba imenyu yosuku olulandelayo.

Ngakho-ke, ukushintsha ukulandelana kwezinsuku ekudleni kwembali akukhuthazwa. Hhayi-ke, ngaphandle uma ufuna ukuguqula ukudla okusebenzayo kube ukudla okumnandi kwamasonto onke okungenazithelo.

Kodwa noma kunjalo, kungani ukulandelana kwezinsuku ekudleni kwe-chamomile kunjalo nje? Ake sibheke imenyu yamacembe ayi-6 ngesonto.

• Usuku lwezinhlanzi (olwaziwa nangokuthi usuku lokuqala) luhlinzeka umzimba ngama-omega-3 fatty acids abalulekile. Lawa mafutha anempilo awakwazi ukuphenduka abe yi-subcutaneous deposits, ngakho-ke akufanele abangele ukukhathazeka kulabo abalahlekelwa isisindo. Ngakolunye uhlangothi, inhlanzi iyinqolobane yamaprotheni agayeka kalula, ukudla okunekhalori ephansi. Kuvele ukudla kwamaprotheni kwangempela ngosuku olulodwa. Ngakho-ke, umphumela wosuku lokuqala uwumugqa wokumisa okhuthazayo kanye nezinto eziphilayo ezilungiselelwe i-mono-diet yesitshalo.
• Usuku lwemifino luzohlinzeka ngama-carbohydrate anempilo, okuqukethwe kwekhalori ekudleni kuzokwehla nakakhulu, okubuye kuqinisekise imigqa yokumisa. Imifino eminingi ine-calorie ebizwa ngokuthi "minus". Lokhu kusho ukuthi umzimba usebenzisa amakholori amaningi ukuze uwacubungule kunalawo owamukelayo. Ukwehliswa kwemifino kunikeza umphumela osebenza kakhulu ngemuva komsoco onamaphrotheni kuphela.
• Usuku lwenkukhu luzogcwalisa amaprotheni agciniwe omzimba - izinto zokwakha imisipha. Ngosuku olulandelayo ngaphandle kwama-carbohydrates kuphinde kuholele ekusebenziseni amandla avela ezindaweni ezingaphansi kwesikhumba.
• Cereal day futhi kuyojabulisa carbohydrate lesifanele. Njengasendabeni ye-mono-ration yemifino, ukugaya okusanhlamvu kudinga amandla amaningi avela emzimbeni (izitolo zamafutha angaphansi kwesikhumba zisetshenziswa futhi).
• Usuku lwe-cottage shizi luzogcwalisa izinqolobane zomzimba ngamaminerali, ikakhulukazi, i-calcium ne-phosphorus, kanye nekhwalithi ephezulu, ebizwa ngokuthi iphrotheni ekahle, ngoba i-cottage shizi iqukethe ama-amino acid abalulekile angenakukwazi ukuhlanganiswa emzimbeni wethu. Ngesikhathi esifanayo, ukudla kuhlala kuphansi kwama-kilojoule, okubandakanya ukusetshenziswa kwamandla avela ezinqolobaneni.
• Usuku Lwezithelo luyimenyu esekelwe ekudleni izithelo eziletha ukuhlukahluka nokunambitha ekudleni kwethu, aqukethe amavithamini amaningi, amaminerali kanye noketshezi. Naphezu kweqiniso lokuthi izithelo ziqukethe ama-carbohydrate asheshayo, okuyi-monosaccharide - i-fructose, ngenxa yokuqukethwe okuphezulu kwe-fiber ezithelweni eziphelele, okunciphisa ukumuncwa kwama-carbohydrate asheshayo, ukuwadla akuholeli esibindini esinamafutha, kodwa kunalokho, ngokuphambene nalokho. , kuvimbela, okusho ukuthi - inqubo yokulahlekelwa isisindo izoqhubeka.

Inhlanganisela ye-mono-diet izixhumanisi zeketanga elibalulekile lokudla kwezimbali, futhi, njengoba usuvele uqonda, akufanele ushintshe izindawo zabo. Lo myalelo wasungulwa ochwepheshe bokudla okunomsoco, futhi ngubani, uma kungenjalo, azi kangcono ukuthi yini, nini futhi ngakuphi imithamo okufanele uyidle ukuze wehlise isisindo.

Ongakudla ukunciphisa umzimba

Uhlelo lokwehlisa isisindo luka-Anna Johansson, njengembali yomlingo yezimbali eziyisikhombisa, lufeza izifiso. Ukwanela ukuthi: "Ngifuna ukulahlekelwa isisindo ngokushesha" futhi ukudla kwe-chamomile kuzosiza kulokhu. Ngakho-ke, imbali enemibala isilungile, sekuyisikhathi sokubeka imikhiqizo yeviki. Ngezinsuku eziyisi-6 kuzothatha:

• izinhlanzi zanoma yiluphi uhlobo;
• imifino (noma yikuphi, kodwa hhayi okunesitashi);
• isifuba senkukhu;
• i-bran, i-groats, imbewu eluhlaza;
• ubisi olunamafutha aphansi;
• izithelo (ngaphandle kukabhanana, amagilebhisi).

Kodwa kubalulekile ukukhumbula: inani elivunyelwe lemikhiqizo ngosuku alinqunyelwe. Ngezinsuku zamaprotheni, isisindo sezinhlanzi, i-cottage shizi, inkukhu akufanele idlule isigamu sekhilogremu. Izithelo nemifino kungadliwa phakathi kwekhilogremu nesigamu. Okusanhlamvu - 200 amagremu womkhiqizo owomile.

Kodwa-ke, ukudla okuvunyelwe kungafakwa usawoti omncane, futhi ushukela kufanele ulahlwe ngokuphelele. Abaningi banesithakazelo embuzweni wokuthi uju lungenzeka yini ekudleni kwamacembe. Ayikho impendulo eyodwa embuzweni. Nakuba lo mkhiqizo ungashiwongo kumenyu, ungakwazi ukukhokhela uju ngamanani amancane wetiye, ikakhulukazi njengoba ucebile ezintweni eziningi eziwusizo zokulandela umkhondo. Kubalulekile futhi ukuthi ungakhohlwa ukuthi udinga ukuphuza amanzi amaningi (2 amalitha ngosuku). Kuyamukeleka futhi - itiye elihlaza nekhofi kanye ngosuku.

Kuvunyelwe "ukuthuthukisa" izinsuku ze-cottage shizi nge-kefir enamafutha aphansi, nezinsuku zemifino - ngesilinganiso esincane samafutha (okungcono kunamafutha omnqumo). Kodwa akufanele ucabange ukuthi yini ongayifaka esikhundleni sezinhlanzi, njengoba iqukethe izakhi eziyingqayizivele ezibalulekile ekulahlekeni kwesisindo esiphumelelayo. Izinhlanzi, njengenkukhu, kufanele zibiliswe, ziphekwe noma zibhakwe ngaphandle kwamafutha. Kufanele futhi ukhohlwe ngokuthosa ngesikhathi sokudla. Ukuhlukunyezwa kwezinongo ngeke kube nomphumela omuhle kakhulu ekusebenzeni kahle kokudla - kuvusa isifiso sokudla, kugcine uketshezi oluningi emzimbeni (kubangele ukuvuvukala). Okwamukelekile ngempela yimidlalo. Ukulahlekelwa isisindo ekudleni kwe-petal engu-6 kuzoba lula nakakhulu uma uhamba ngaphandle, ukugijima, ukubhukuda, amandla noma i-cardio.

Imikhiqizo enqatshelwe:

• isinkwa;
• ushukela;
• amaswidi;
• ibhotela;
• izinongo nama-flavour enhancers.

Mangaki amacembe edaisy?

Isistimu yokulahlekelwa isisindo yakudala ka-Anna Johansson ihlinzeka ngobude bezinsuku eziyi-6. Kodwa, uma kunikezwe ukuthi uhlelo lwaseScandinavia lunokulinganisela, ungakwazi njalo ukudala i-chamomile yakho, ukuze uthole, isibonelo, ukudla kwamacembe ayi-10 noma unciphise ubude bawo - khona-ke uthola, uthi, ukudla kwama-petals angu-5.

Kodwa uma kukhona isifiso sokushintsha ubude besikhathi "Petal", kutuswa ukwenza isiyingi sohlelo 2 kabili ezinsukwini ezingu-6. Usuku lokudla lwe-7 (oluphakathi) lungaba izinketho ezimbili: ukuthulula noma usuku lokudla okuvamile.

Ekuhlukeni kokuqala, kungenzeka "ukukhipha" emanzini amaminerali angenayo i-carbonated ngaphambi kokungena emzuliswaneni wesibili. Futhi, usuku "lwamanzi" lungaqedwa ngemva kwe "Petal". Bese uthola ukudla kwamacembe ayi-7.

Enguqulweni yesibili, uma kukhona isifiso sokuqhubeka nokulahlekelwa isisindo, futhi phambili kulinde imibuthano emisha yokudla "yembali", ngosuku lwe-7 yenza "ukuphumula". Yidla njengokudla, kodwa-ke, nciphisa usawoti, ushukela, amafutha, ungaqhubi ku-pastry. Kulesi sifanekiso, ungakwazi futhi ukulahlekelwa isisindo samasonto onke futhi uphinde uthole ukudla "Amacembe ayisikhombisa", usuku lokugcina oluzosebenza njengokulungiselela ukushintshela ekudleni okuvamile.

Uhlelo lwe-chamomile yokudla "yokwandisa":

• Izinsuku ezingu-7 - isikhashana;
• izinsuku ezingu-8 - inhlanzi;
• Izinsuku ezingu-9 - imifino;
• Izinsuku eziyi-10 - inkukhu;
• izinsuku eziyi-11 - okusanhlamvu;
• Izinsuku eziyi-12 - i-cottage shizi;
• Izinsuku eziyi-13 - izithelo.

Ubani ozofanela ukudla kwaseSweden. Izinzuzo kanye nokubi

Okokuqala. Uhlelo lokulahlekelwa isisindo oluvela ku-Anna Johansson luhlukile ngoba, ngokusekelwe ekuthuthukisweni kochwepheshe bokudla okunomsoco ovela eSweden, kulula ukuzakhela ngokwakho, unquma ubude bayo njengoba ufisa. Yile ndlela ukudla okungama-petal angu-8 okungavela ngayo - okusebenzayo futhi okunomsoco.

Okwesibili. Uhlelo lokudla okunempilo aluhambisani nomuzwa wokulamba, ngoba ukushintshaniswa kwamaprotheni-carbohydrate kukuvumela ukuthi ugcwalise umzimba ngaphandle kokweqa imingcele yokuqukethwe kwekhalori evumelekile.

Okwesithathu. I-Chamomile iyisinqumo esihle kakhulu kulabo abafuna ukunciphisa umzimba ngokushesha. Kwabaningi, isici esinqumayo lapho ukhetha ukudla kuyimpendulo yombuzo wokuthi kungakanani okungase kusethwe kabusha ohlelweni olulodwa noma olunye lokudla okunempilo. Uhlelo lwesiSwidi mayelana nalokhu luyingqayizivele: nsuku zonke lusuka kumakhilogremu kuya ku-800 amagremu. Futhi umphumela ngemva kokuhamba okumbalwa - 10 kg nangaphezulu.

Ama-pluses ayisithupha "Amacembe ayisithupha"

1. Umsoco we-protein-carbohydrate unomphumela onenzuzo emsebenzini wamathumbu kanye nomgudu wamathumbu, kubangela ukuphuma kobuthi obuvela emzimbeni.
2. Umphumela osheshayo ngesikhathi esifushane.
3. Ukuswelakala kwendlala.
4. Izinhlobonhlobo zamamenyu.
5. Akudingi izitsha ezengeziwe zokupheka eziyinkimbinkimbi.
6. Ukuphepha kwezempilo.

Ububi obuyisithupha bokudla

1. Uma ungadlali imidlalo ngesikhathi sokudla, ekupheleni kwayo ungathola imisipha exekethile nesikhumba esixekethile.
2. Izinsuku zamaprotheni zingase zihambisane nomuzwa wobuthakathaka (okubangelwa ukuntuleka kwama-carbohydrates).
3. Ngokusho kodokotela, ukulahlekelwa isisindo ngaphandle kokuyekethisa impilo akuyona ngaphezu kwe-150 amagremu ngosuku. Uhlelo lwesiSwidi luhlinzeka ngokulahlekelwa isisindo ngokushesha.
4. Kuvinjelwe izifo zenhliziyo, ukugaya ukudla kanye nezinhlelo ze-endocrine, isifo sezinso, isifo sikashukela.
5. Contraindicated ngesikhathi sokukhulelwa kanye lactation.
6. Akunakwenzeka ngokuzivikela okubuthakathaka, izifo ezinzima zokuphefumula, ngemva kokuhlinzwa.

Konke mayelana nemenyu "ye-petal" yokudla

Imenyu yokudla eyisibonelo eyakhiwe eSweden ayihlukile kwezinye izinhlelo zokunciphisa umzimba. Kubalulekile ukunamathela emithethweni evamile eyisisekelo, ukunciphisa inani lokusetshenziswa nokwandisa inani lamakholori ashisiwe. Kungakanani ongaphonsa ngokunamathela kulolu hlelo ngumbuzo ngamunye futhi uncike ezicini zomzimba. Kodwa iqiniso lokuthi kuzokwazi ukunciphisa umzimba ekudleni okunjalo ngokushesha, futhi umphumela uzobonakala ngokushesha, kuyiqiniso.

Enye ingxabano evuna i-Petal ukuthi imenyu yokudla ayidingi ukucatshangelwa kusengaphambili, ngeke kudingeke ukuba ulungiselele izitsha ezingavamile, ngemva kokuzifunela izithako. Konke kulula kakhulu. Udinga ukukhumbula amagama ayisithupha kuphela: inhlanzi, imifino, inkukhu, okusanhlamvu, i-cottage shizi nezithelo. Akunzima ukuthola le mikhiqizo kuma-latitudes ethu, futhi ukuthi iyiphi indlela yokuyisebenzisa kukuwe. Okungenani uchwepheshe wezokudla uyawanikeza amathiphu nezincomo.

• Imenyu yosuku lwezinhlanzi. I-"petal" yokuqala yokudla, njengoba sesazi kakade, yizinhlanzi. Futhi lokhu kusho ukuthi imenyu yosuku lokuqala kufanele yenziwe kuyo. Izinhlobonhlobo zingahluka kakhulu. Indlela yokulungiselela: ibilisiwe, i-steam, isitshulu noma ibhakiwe. Kuvunyelwe futhi ukupheka isobho senhlanzi, isobho (kodwa, ngaphandle kwamazambane kanye neminye imifino enenhliziyo). Ngesikhathi sokupheka, ungangeza usawoti omncane kanye namakhambi ukuze uthuthukise ukunambitheka. Kodwa usuku lonke akukhuthazwa ukudla okungaphezu kwengxenye yekhilogremu yomkhiqizo. Kusuka oketshezini, qiniseka ukuthi uphuza amanzi, itiye ivunyelwe, okungcono eluhlaza.
• Imenyu yosuku lwemifino. Imenyu yosuku lwesibili lwembali yokudla iqukethe imifino eluhlaza noma ngemva kokwelashwa kokushisa. Kuvunyelwe ukubilisa imifino, ubilise, isitshulu, ubhake. Gwema izinhlobo ezinesitashi nokudla okusemathinini. Kungenjalo, ungakwazi ukwengeza imenyu ngamajusi emifino asanda kukhanywa. Ngalolu suku, inani elidliwe akufanele lidlule ikhilogremu eyodwa nengxenye.
• Imenyu yosuku lwenkukhu. Ngakho-ke, usuku lwesithathu lokudla luhlala, amacembe ama-3 asele embali yethu enemibala. Futhi lokhu kusho ukuthi namuhla ukudla kuqukethe isifuba senkukhu esingenasikhumba. Ingabiliswa, ibhakwe noma ifakwe ngesitimu. Isisindo se-fillet (ingxenye yansuku zonke) akufanele sidlule isigamu sekhilogremu. Lokhu kwanele ukugcwalisa izinqolobane zamaprotheni zomzimba, ukususa umuzwa wendlala. Ungakwazi ukufaka isidlo ngosawoti (kancane kakhulu) namakhambi. Njengenketho, kuvunyelwe ukupheka isobho senkukhu, kodwa kuphela ngaphandle kwemifino (esiphezulu - engeza ama-sprigs ambalwa wemifino).
• Imenyu yokugubha. Usuku lwesi-4 lokulahlekelwa isisindo - i-cereal mono-diet. Amacembe ama-3 kwangu-200 asele embalini yomlingo. Izilinganiso ngalesi sikhathi zibonisa imigqa yokumisa ebalulekile. Futhi ukuze inqubo yokulahlekelwa isisindo iqhubeke, futhi imiphumela ijabulise, kufanele siqhubeke. Ukudla okusanhlamvu kungaqukatha okusanhlamvu, njengasekudleni kwe-buckwheat, ukolweni ohlumayo, imbewu eluhlaza, amantongomane, i-bran, isinkwa sokusanhlamvu. Kodwa ngokwezeluleko zezazi zokudla, kungcono ukhethe irayisi yasendle, i-oatmeal, i-buckwheat. Cishe ingilazi yokusanhlamvu (ngefomu elomile) ivunyelwe ngosuku, ngamagremu angaba ngu-300-XNUMX. Indlela yokulungiselela izitsha zokusanhlamvu iyabilisa. Njengezinongo, kuvunyelwe inani elincane likasawoti namakhambi. Ungakwazi ukwengeza imenyu nge-kvass.
• Imenyu yosuku lwe-curd. Usuku lwesi-5 lokudla, olwakhiwe ngu-Anna Johansson, lubandakanya ukusetshenziswa kwe-cottage shizi. Kodwa izingxenye zomkhiqizo, kanye nokuqukethwe kwawo kwamafutha, kunqunyelwe: akukho ngaphezu kwesigamu sekhilogremu futhi ngamaphesenti amafutha angeqile ku-9. Kodwa kungaba ngcono uma kukhona ushizi ongenalutho ngokuphelele. Phela, imenyu yalolu suku iyiprotheni, hhayi i-fat mono-diet. Ubisi oluyi-0% neziphuzo zobisi olubilisiwe kuzosiza ukunciphisa ukudla kwe-curd.
• Imenyu yosuku lwezithelo. Ukudla kuzophela. Imbali yomlingo isivele yehla amacembe amahlanu, okusho ukuthi usuku lwe-6 lokulahlekelwa isisindo selufikile. Futhi ingeyokugcina, ngaphandle uma, kunjalo, imbali yakho inamacembe ayisikhombisa noma ngaphezulu. Kodwa kungakhathaliseki ukuthi isinqumo siwukuqhubeka noma ukuyeka ukulahlekelwa isisindo, imenyu yosuku lwesithupha ayishintshile - izithelo. Ngalolu suku, ungakwazi ukuzitholela ama-apula, amagilebhisi, ama-cherries nezinye izipho zensimu ezimnandi nezimuncu. Kodwa kungcono ukugwema ubhanana namagilebhisi. Uma uphuthelwa ngempela amaswidi, kungakuhle ukuthi udle izithelo ezinamakhalori amaningi kuze kufike emahoreni ayi-12. Usuku lonke, awukwazi ukudla ngaphezu kwekhilogremu eyodwa nengxenye yesithelo esiluhlaza noma esibhakiwe. Ama-gourmets ekugcineni angaphatha amasaladi ezithelo agqoke i-vanilla (hhayi ushukela), isinamoni, i-cardamom, ijusi kalamula kanye ne-citrus zest.

Imenyu enemininingwane

Ngenhla, sifunde imithetho eyinhloko yokudla: ngangakanani ubuningi kanye nefomu ungasebenzisa i-monoproduct evunyelwe. Kodwa ukudla inhlanzi ebhakiwe kuphela noma isifuba senkukhu ebilisiwe usuku lonke, niyabo, kuyabhora. Kusihlwa, ku-mono-ration enjalo, isifiso sokudla singase siphele, futhi uma umkhiqizo oyintandokazi emahoreni angu-24 nje, uphenduke ube ozondwayo. Kodwa akukhona lutho ukuthi ukudla kwe-chamomile kuqhathaniswa nomdlalo othakazelisayo. Lokhu kusebenza futhi ekudleni. Awukholwa? Bese ufunda imenyu enemininingwane - izindlela zokupheka zangempela ziguqula i-mono-diet ibe ukudla kwangempela kwendawo yokudlela.

I-Petal 1

1. Ukudla kwasekuseni: inhlanzi ebilisiwe ngezinongo nosawoti.
2. I-Snack 1: inhlanzi ebhakwe ngamakhambi nosawoti kujusi yayo.
3. Dinner: indlebe ngaphandle kwemifino.
4. I-Snack 2: izinhlanzi eziphekwe ngezinongo.
5. Isidlo sakusihlwa: inhlanzi, ebilisiwe emanzini anosawoti.
6. Phuza itiye eliluhlaza, umhluzi wezinhlanzi.

I-Petal 2

1. Ukudla kwasekuseni: izaqathe ezisikiwe.
2. I-Snack 1: amazambane ejazi.
3. Isidlo sasemini: imifino, isitshulu ngosawoti.
4. I-Snack 2: imifino evela kubhayela kabili.
5. Dinner: isaladi yemifino eluhlaza.
6. Phuza itiye eliluhlaza, imifino emisha.

I-Petal 3

1. Ukudla kwasekuseni: i-chicken fillet ebilisiwe.
2. I-Snack 1: isifuba senkukhu esibhakwe ku-foil ngamakhambi ababayo.
3. Isidlo sasemini: isobho senkukhu ngaphandle kwemifino enemifino.
4. I-Snack 2: isikhumba senkukhu eyosiwe ngaphandle kwesikhumba.
5. Dinner: inkukhu ebilisiwe.
6. Phuza itiye eliluhlaza, umhluzi.

I-Petal 4

1. Ukudla kwasekuseni: ukolweni ohlumile obilisiwe.
2. I-Snack 1: i-buckwheat ngamakhambi.
3. Isidlo sasemini: irayisi lasendle elibilisiwe.
4. I-Snack 2: i-oatmeal ebilisiwe namantongomane nembewu.
5. Dinner: i-buckwheat nemifino.
6. Phuza itiye le-herbal, i-kvass yemvelo.

I-Petal 5

1. Ukudla kwasekuseni: i-cottage shizi, egqoke nge-spoon ye-yogurt (yemvelo).
2. I-Snack 1: i-cottage shizi enenani elincane lobisi.
3. Isidlo sasemini: i-fat fat cottage shizi.
4. I-Snack 2: inhlanganisela ye-cottage shizi nobisi.
5. Isidlo sakusihlwa: i-cottage shizi enamafutha aphansi.
6. Phuza itiye eliluhlaza, ingilazi yobisi.

I-Petal 6

1. Ukudla kwasekuseni: i-apula.
2. Isidlo 1: i-grapefruit.
3. Isidlo sasemini: i-orange.
4. I-Snack 2: uphayinaphu kanye ne-kiwi.
5. Dinner: ama-apula amuncu.
6. Phuza itiye le-herbal, izithelo ezintsha.

Uma uhlelo lwakho lokulahlekelwa isisindo luwukudla okungu-7 kwamacembe, imenyu yosuku lokugcina ithulula emanzini noma inguquko ebushelelezi ekudleni okujwayelekile.

Nsuku zonke kwesisindo zokupheka

Kungakhathaliseki ukuthi ukudla kuthatha isikhathi esingakanani - amacembe angu-9 noma ajwayelekile angu-6, ukudla "kwembali" - kuhlala kumnandi futhi kunomsoco. Futhi ukulahlekelwa isisindo ohlelweni luka-Anna Johansson njalo ugcwalisa imenyu ngezitsha zokudla ezintsha. Kukhona ngisho nesigaba esithile: izindlela zokupheka zosuku lwemifino, inhlanzi, izithelo, imifino ... Ngezansi sinikeza okuthakazelisa kakhulu kubo kanye nencazelo eningiliziwe yenqubo yokupheka.

Ukudla kwezinhlanzi

I-Fishmeat Meatballs

Uzodinga:

• izinhlanzi ezimhlophe (i-trout, i-pollock) - kufika ku-kilogram;
• uhlaza;
• usawoti.

Chop inyama yenhlanzi (chop, mince noma blender), usawoti bese wengeza imifino eqoshiwe. Kusukela ingxube ukwakha meatballs. Bhaka kuhhavini ngezi-180 degrees.

Isobho lezinhlanzi "Petal"

Uzodinga:

• inhlanzi;
• amanzi;
• usawoti;
• imifino.

Inhlanzi (i-hake noma ezinye izinhlobo ezinamafutha aphansi) ibilisa i-fillet emanzini anosawoti kuze kube ithenda. Khipha olunye uketshezi. Gaya ku-blender fish isobho, wengeze amakhambi amasha.

Izinhlanzi nge-basil

Uzodinga:

• izibopho zezinhlanzi;
• usawoti;
• ugaliki;
• basil.

Faka i-basil eqoshiwe ne-garlic, inkathi ngosawoti kanye nejusi likalamula. Eshidini le-foil beka i-fillet yezinhlanzi, ngaphezulu - inqwaba kagalikhi ne-basil. Gcoba ngokucophelela izinhlanzi bese ubhaka imizuzu emi-5.

I-Pollock kusuka kuhhavini

Uzodinga:

• i-pollock;
• usawoti;
• imifino.

Izinhlanzi ezihlutshiwe ngosawoti. Bhaka kuhhavini kuze kuvele uqweqwe. Ukuze uthuthukise ukunambitheka kungenziwa afakwe ngaphakathi a sprigs ambalwa dill kanye parsley.

Chum ku-boiler kabili

Uzodinga:

• chum;
• uhlaza;
• usawoti.

Sika inhlanzi ye-carcass ibe yizicucu. Usawoti Pheka ku-boiler kabili nama-sprigs of greens.

Izinhlanzi ezibabayo

Uzodinga:

• izinhlanzi ezinamafutha amancane;
• i-clove yegalikhi;
• lwesinaphi;
• I-soy sauce;
• Amafutha e-Olive.

Imizuzu engu-20, marinate inhlanzi ngengxube yebhotela, isoso soy, lwesinaphi nesweli. Fry inhlanzi (ngaphandle kwamafutha) kuze kube uqweqwe lwegolide. Thela isidlo esiphelile nge-sauce entsha (kusukela kulezo zithako lapho zifakwe khona ngaphambi kokuthosa).

Ukudla kwemifino

Isitsha semifino "Ama-Lazy cabbage rolls"

Uzodinga:

• iklabishi;
• isaqathe;
• ukukhothama;
• utamatisi;
• isitshalo seqanda;
• Pepper yaseBulgaria;
• usawoti.

Sika u-anyanisi osikiwe kanye nezaqathi. Engeza utamatisi oqoshiwe, ama-eggplant kanye nopelepele. Isitshulu, ukugoqa. Engeza iklabishi eqoshiwe. Thela amanzi amancane, usawoti. Letha ukulungela.

Imifino kupelepele

Uzodinga:

• 4 pepper omnyama;
• isaqathe;
• utamatisi;
• i-zucchini;
• ugarlic no-anyanisi.

Sika izaqathe ezigayiwe, u-anyanisi oqoshiwe, u-garlic notamatisi oqoshiwe. Engeza ku-zucchini enkulu ephumela. Qhubeka nokubila. Usawoti, engeza imifino. Ready ukugxusha yemifino Izinto pepper. Pheka esitsheni esincane noma epanini.

Utamatisi Isobho

Uzodinga:

• utamatisi - 500 g;
• u-anyanini;
• i-clove yegalikhi;
• basil noma ezinye imifino.

Gcoba u-anyanisi nesweli epanini. Engeza utamatisi oqoshiwe. Pheka, uvuselele, imizuzu engu-5-7. Faka amanzi (ukuvala utamatisi). Bilisa imizuzu engu-10. Cool bese ushaya nge-blender. Khonza ngemifino.

I-Curd Diet

I-Curd casserole

Uzodinga:

• i-cottage shizi enamafutha aphansi;
• amaprotheni;
• ubisi oluthile.

Zonke izithako zixube ku-blender. Beka futhi ubhake kuze kube uqweqwe lwegolide.

Amakhekhe khekhe

Uzodinga:

• i-cottage shizi enamafutha aphansi (300 g);
• i-psyllium (15 g);
• iqanda.

Hlanganisa i-cottage shizi eqoshiwe neqanda. Yenza amabhola kusuka kunqwaba ewumphumela, ubhake kuze kuphekwe kuhhavini.

I-Curd ne-coffee diet dessert

Uzodinga:

• i-cottage shizi enamafutha aphansi;
• ikhofi esheshayo (cishe ithisipuni);
• esikhundleni sikashukela;
• amanzi.

I-Cottage cheese, ikhofi encibilikisiwe emanzini kanye ne-sweetener mix blender. Shaya kuze kube yilapho kwakheka umoya olinganayo.

I-Cottage cheese dessert "Mono"

Uzodinga:

• i-cottage shizi enamafutha aphansi;
• ubisi oluncibilikisiwe;
• esikhundleni sikashukela;
• isinamoni.

Faka zonke izithako endishini ye-blender. Beat kuze kube yilapho kwakheka umoya.

Ukudla Kwenkukhu

Ama-cutlets enkukhu yokudla

Uzodinga:

• i-chicken fillet;
• iqanda;
• usawoti;
• imifino.

Inkukhu Chop ngommese ibe cubes amancane. Engeza usawoti, iqanda, imifino. Ama-patties akhiwe abhaka noma apheke ku-boiler kabili.

Ukudla okusanhlamvu

I-Buckwheat cutlet

Uzodinga:

• I-Xnumx buckwheat;
• usawoti;
• imifino.

I-buckwheat ebilisiwe epholile ebilisiwe emanzini anosawoti. Gaya nge-blender. Engeza imifino. Yakha ama-patties. Bhaka kuhhavini ekushiseni kwama-180 degrees imizuzu engu-20.

Amakhukhi aphansi we-oatmeal

Uzodinga:

• ufulawa - 160 g;
• ubisi olungenawo amafutha - ingilazi;
• i-vanillin (hhayi ushukela);
• i-soda - ingxenye yesithathu yethisipuni;
• uju - 10

Oatmeal uthele ubisi abilayo. Engeza i-vanillin, i-soda yeviniga ecishiwe noju. Govuza, shiya ukufaka imizuzu embalwa. Eshidini le-foil ukwakha amakhukhi. Pheka kuhhavini oshisayo.

Ngemva kokuhlola izibonelo zezitsha ezivunyelwe "ama-petals", kuyacaca ukuthi kungani lokhu kudla kuthandwa ngabesifazane abaningi emhlabeni jikelele. Futhi lokhu kukude nawo wonke amaswidi ongazitotosa ngawo, kuyilapho ulahlekelwa isisindo ngokushesha usuku nosuku. Kungakho ukubuyekezwa kwalabo abehlisa isisindo ngokohlelo "lwembali" akuzona kuphela izimpendulo mayelana nemigqa yokumisa, kodwa futhi nezindlela zokupheka zezitsha ezintsha ezisungulwe ekudleni. Phela ukudla okumnandi kuyigugu elikhulu, futhi akusona isono ukwabelana ngengcebo nabangane.

Imithetho yokuphuma ekudleni "ama-petals angu-6"

Eqinisweni, azikho izinhlelo eziningi zokulahlekelwa isisindo, isikhathi esivunyelwe ukunqunywa ngokuzimela. Ukudla “kwembali” enguqulweni yakudala kuthatha izinsuku eziyi-6 ncamashi – mangaki amacembe akuchamomile ka-Anna Johansson. Kodwa nalokhu akuwona umthetho we-canonical.

Umbhali wesistimu ikuvumela ukuba unqume ngokuzimela ukuthi ungahlala kangakanani ekudleni "kwembali".

Kwabaningi, lokhu kudla kuyintandokazi - kungaba namacembe amaningi ngendlela othanda ngayo. Ukuphela kwesimo: ngaphambi kokuqala umzuliswano wesibili noma wesithathu wokunciphisa umzimba, kubalulekile ukukhumbula ukungqubuzana kwe-Six Petals futhi uthintane nodokotela wakho ukuthi ungaqhubeka yini nokunciphisa umzimba. Noma ngabe abanye badla kangakanani, kubalulekile ukuthi akulethele ubuhle ngaphandle kokulimala.

Kodwa ngisho nokudla "kwembali" akukwazi ukuhlala unomphela - amacembe e-daisy azophela ngokushesha noma kamuva ... Ukudla kuzophela: amacembe amathathu, amabili, eyodwa ... Ayisekho i-daisy yomlingo, ayikho imenyu ependiwe. Lolu suku lwesabisa abaningi ngemuva kokudla, ngoba manje kufanele sinqume ngokuzimela ukuthi yini okufanele siyidle.

Kodwa izazi zokudla ngokuhlanganyela ziphinda into efanayo: indlela efanele kuphela yokuphuma ekudleni izolungisa umphumela.

Kodwa kanjani ukuphuma kwesisindo ngendlela efanele futhi kuncane kangakanani ukudla?

• Umthetho No. 1. Ukugcina imiphumela yokudla isikhathi eside, izinsuku ezimbalwa emva kwayo, kuyinto efiselekayo ukudla ukudla okufanayo. Ukudla kwekhalori yesabelo sansuku zonke kubalulekile futhi ukwandisa kancane kancane, ukuletha ku-1600-1800 kilocalories.
• Umthetho No. 2. Ngemuva kwe-mono-nutrition, kubalulekile ukukhetha ngokucophelela imikhiqizo yokudla kwangemva kokudla, kusukela ngesikhathi se-Six Petals umzimba usetshenziselwa ukulondoloza ukudla okuphezulu.
• Umthetho No. 3. Ukuze ungalimazi umzimba, ukudla (noma yikuphi) kungaphinda kuphindwe kungakapheli inyanga kamuva. Lo mthetho usebenza futhi ohlelweni "lwembali". Ngemuva kokwanda kancane kancane kokuqukethwe kwekhalori yansuku zonke yokudla, kuyadingeka ukunikeza umzimba amasonto ambalwa okuphefumula. Khona-ke, uma uthanda, i-mono-diet ingaphindaphindiwe.
• Umthetho No. 4. Uma phakathi nesonto noma ngaphezulu, ukulahlekelwa isisindo kuhambisana nemigomo yokudla okuhlukile (futhi "amacembe ayisithupha" asekelwe kuwo), khona-ke izinsuku zokuqala emva kokudla, kufanele ulandele imithetho efanayo, kancane kancane. ukwethula imikhiqizo emisha ekudleni kwansuku zonke. By the way, ukubuyekezwa kodokotela kwanoma iyiphi i-monodiets kuvame ukukhathaza le nto ethile.
• Umthetho No. 5. Ekupheleni kokudla, ukuze kugcinwe imiphumela ezuziwe, kubalulekile futhi ukuthi ungakhohlwa ngezinzuzo zezemidlalo kanye nokusebenza kahle kwe-anti-cellulite massage. Leli sethi lezinqubo lizosiza ukubuyisela ithoni yemisipha, qinisa isikhumba, ugweme ukuxega ngemva kokulahlekelwa isisindo.

Izibuyekezo zezokwelapha mayelana nokudla "kwembali".

Iningi lalabo abaye babhekana nokusebenza kahle kokudla okunama-petal ayisithupha, shiya impendulo enhle ngakho futhi imiphumela iqinisekisa ngezithombe zabo ngaphambi nangemva kokulahlekelwa isisindo. Ufuna ukuziqhenya ngezimpumelelo zakho kanye nawe? Shiya izithombe kumazwana esihlokweni! Vumela okuhlangenwe nakho kwakho kube ugqozi kothile. Okwamanje, ake sithole ukuthi odokotela bacabangani nge-monodiet yaseSweden?

Ukubuyekezwa kochwepheshe bokudla okunomsoco mayelana ne "Amacembe Ayisithupha", okungavamile, akuhlali kuhle, nakuba imithombo eminingi ithi umlobi walolu hlelo unguchwepheshe wezokudla. Okokuqala, kufanelekile ukuqaphela ukuthi ukulahlekelwa kwesisindo ngokushesha kuyabakhathaza odokotela. Izazi zokudla okunomsoco ziyaziqaphela izisindo zansuku zonke zesigamu sekhilo elithenjiswe yi-mono-diet. Ngokombono wezinqubo ze-biochemical, ikhilogremu engu-1 yamafutha angaphansi ayikwazi ukuphulwa ngisho nangesonto, ingasaphathwa yezinsuku ezi-2 ezithenjiswe ukudla. Uma umphumela onjalo ubonwa, khona-ke kungenzeka kuphela ngenxa yokuncipha kwesisindo somzimba kanye nokuphelelwa amandla kwamanzi. Futhi umsipha omncane emzimbeni womuntu, amafutha ahamba kancane. Ngaphezu kwalokho, i-mono-diet ivame ukuvusa ukuphazamiseka kwe-metabolic, isifo sohudo noma ukuqunjelwa.

Ngokuvamile, igama elithi "ukudla" ngokwalo linikeza isikhathi, kulokhu, yizinsuku ezingu-6. Ngisho nenguqulo ephumelele kakhulu yomphumela walesi simiso ngesisindo, akunakwenzeka ukubikezela ukusabela komzimba ngemva kokuqedwa kwawo, okungukuthi: kunethuba eliphezulu lokuzuza kwesisindo esiphindelelayo. Ikakhulukazi uma uqonda ukuthi noma yimiphi imingcele yokudla kubantu abakhuluphele ngokweqile, futhi ngisho nangaphezulu, ukukhuluphala, kwandisa kuphela ukuphazamiseka kokudla, kuyilapho iziguli ezinjalo zidinga ukwakheka kwesikhathi eside kwemikhuba yokudla efanele.

Kodwa-ke, ukuthi uqhubeka nokudla okunama-petal ayisithupha noma cha kungukuthi wonke umuntu uzinqumela yena ngemuva kokufunda ukubuyekezwa ngakho. Lolu hlelo lokulahlekelwa isisindo, njengabanye abaningi, lungalimaza ngisho nomzimba onempilo, uma ungasondeli ngokuhlakanipha, futhi nakakhulu uma kukhona izifo ezihambisanayo ezivame ukutholakala kubantu abakhuluphele nabakhuluphele. Yiqiniso, ukukhathala ngenxa yendlala izinyanga, ukwenqaba ukudla okunomsoco okuphelele, ukuntuleka kwama-microelements abalulekile namavithamini kungabangela izifo ezinzima. Kodwa uma kungekho ukuphikisana, khona-ke isonto elilodwa lokudla okunjalo okunomsoco cishe ngeke liphazamise umsebenzi womzimba, futhi lingasebenza kahle futhi livikeleke ekunciphiseni isisindo esitholiwe, isibonelo, ngesikhathi seholide noma lapho ushintsha indlela yokuphila (ukushintsha umsebenzi kanye nokushintsha indlela yokuphila enempilo). ukuntuleka kokudla okuvamile, ukwenqaba ukuhamba ngokuvumelana nezimoto zomuntu siqu, njll.). Ngaphezu kwalokho, ngisho nodokotela bayavuma: isonto lokudla okuhlukile liwukuhlanza okuhle kakhulu komzimba, futhi uhlelo lwezemidlalo olucatshangelwe kahle luzokusiza ukuthi usheshe ubuyele esimweni, ucije ama-contours amnandi womzimba wakho omusha omncane.