Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-3 kg ezinsukwini eziyi-5.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1000 Kcal.
Indlela yokwehlisa isisindo ngegama elingavamile "ukudla okuncane" inezinketho eziningana. Ziyakuvumela ukuthi wehlise inani elincane lamakhilogremu umuntu alidle muva nje, futhi wehlise isisindo impela. Sikumema ukuba ukhethe indlela yokwehlisa isisindo esingadingekile esivumelana nawe.
Izidingo zokudla okuncane
Inketho yokuqala ukudla okuncane kunconywa kubantu abafuna ukukhipha ama-2-3 kilograms. Isisindo "esisha" (esisanda kudliwa) sihle kakhulu kuso. Uma ekugcineni kwesu ungagxumi ekulimaleni, umphumela uzokujabulisa isikhathi eside. Udinga ukudla izikhathi ezine ngosuku, usekela imenyu enyameni engenamafutha, imikhiqizo yobisi enamafutha aphansi, izithelo nemifino. Zonke iziphuzo ekudleni okuncane kufanele ziphuzwe ngaphandle koshukela, kodwa, uma uthanda, ungakwazi "ukuzithokozisa" esikhundleni sikashukela. Kunconywa ukwenqaba ukudla ngemuva kuka-19:00 futhi uxhume okungenani imidlalo yokuqala. Njalo ekuseni, imizuzu engama-20-30 ngaphambi kokudla kwasekuseni, udinga ukuphuza ingilazi yamanzi ukuze uvuse umzimba futhi uqale izinqubo ze-metabolic. Kunconywa ukwenqaba usawoti ngesikhathi sokudla noma uwunikeze ezitsheni ngamanani amancane futhi ngokushesha ngaphambi kokudla, hhayi ngesikhathi sokulungiselela.
Ukudla okuncane kufaka phakathi Ukudla "kwesosi" or “Ipuleti elincane”… Njengoba kuphawulwe ongoti bokudla okunempilo, isizathu sokukhuluphala ngokweqile kwabantu abaningi sisekudleni ngokweqile. Abantu abaningi badla ukudla okuphindwe kabili (ngisho nokuthathu) ngaphezu kwalokho abakudingayo. Ukudla ngoqwembe kuqukethe imithetho elula. Ngakho-ke, udinga ukudla izikhathi ezine ngosuku, kodwa yonke imikhiqizo esetshenzisiwe, ebalwa ukudla okukodwa, kufanele ingene esosweni elivamile. Lokhu kudla akukuvimbi ukudla okuthile. Ungadla noma yini oyifunayo. Uyafuna “ukudla” ikhekhe noma ushokoledi? Ayikho inkinga. Into eyinhloko ukuthi ukudla kuhambisana nesitsha esinconywayo. Kodwa-ke, kufanele uzame ukwakha ukudla okuyinhloko ekudleni okunempilo. Ngempela, ngaphandle kwalokho, ngisho noma ungadluli ukudla okujwayelekile kwekhalori futhi uzolahlekelwa isisindo ngokudla izinto eziyingozi, umzimba ungase uqale ukuzwa ukuntula okubonakalayo kwezakhi okufanele uzithathe ekudleni okufanele. Ngakho-ke zama ukwenza isiqiniseko sokuthi imenyu inendawo yemifino, izithelo, inyama engenawo amandla, inhlanzi, ukudla kwasolwandle, okusanhlamvu, ubisi olunamafutha aphansi nobisi. Lokhu ngeke nje kube nomthelela ekunciphiseni isisindo, kodwa futhi kusekele ukusebenza okuvamile komzimba.
Ngokuqondene nokwehla kwesisindo, ngenani elibonakalayo lamakhilogremu angeziwe, asevele ezinsukwini eziyisikhombisa zokuqala, ungalahla kuze kufike kwabahlanu kubo. Esontweni lesibili, njengomthetho, isigamu sesisindo siyahamba. Ngaphezu kwalokho, umzimba "ungancibilika" kancane kancane, futhi lokhu kujwayelekile. Uma uzizwa umuhle, ungakulandela lokhu kudla uze waneliseke ngesibalo sakho. Ukusebenza kwalolu hlobo lokudla okuncane kungenxa yokuthi ngokusika ukudla okungadingekile, okuqukethwe kwekhalori ekudleni kwakho nakho kuyehla.
Kumele uqaphele ukuthi ukunciphisa kakhulu ivolumu yokudla kungacindezela isisu. Uma ngaphambilini ubudla kakhulu, bese usika usayizi wokudla ngokushelela. Isibonelo, esikhundleni samasoso amathathu ajwayelekile (uma ngabe udle kakhulu ngasikhathi sinye), ngezinsuku ezimbalwa zokudla, sebenzisa izingcezu ezimbili zokudla ngasikhathi sinye. Ngezinye izinsuku ezingama-2-2, yidla isoso elilodwa nengxenye lokudla ngasikhathi, bese kuphela lapho wethula imithetho yokudla ngokuphelele. Mhlawumbe kulokhu, ukwehla kwesisindo ngeke kuzenze zizwakale ngejubane lombani, kepha kuzokwenzeka ngaphandle kokungaphatheki kahle ngokomzimba nangokwengqondo.
Indlela elungile yokuphuma ekudleni kwe- "saucer" isho ukwanda okuncane kuphela kwenani elijwayelekile lokudla futhi kwenziwa ngokwengeza ama-calories. Faka amakhalori kancane kancane kuze isisindo siyeke ukuhamba. Ukwengeza isisindo ezitsheni nakho kunconywa ngendlela ewusizo, lokhu kubaluleke kakhulu esikhathini sokuqala sangemva kokudla. Isibonelo, awungeke udle isaladi yemifino engenalutho, kepha oyoliswe ngoyela wemifino, ibhotela elincane noma ukhilimu omuncu ungangezwa ephalishini, esikhundleni se-apula noma ipheya, ungadla ubhanana onomsoco noma uziphekele amagilebhisi .
Njengoba wazi, osaziwayo abaningi badla ngokwendlela "yesosizi" (Natalya Koroleva, Angelica Varum, Ksenia Sobchak, njll.).
Ekudleni okuncane, ngeke kulimaze ukuthatha ubunzima bamavithamini namaminerali, okuzosiza umzimba ukuthi usebenze ngokugcwele ngaphandle kokuzwa ukushoda kwezakhi ezibalulekile.
Ukudla okuncane okudla izinsuku ezi-5-8
Ukudla kwasekuseni: ubhontshisi wesinkwa ophelele nocezu lwe-feta ushizi noma olunye ushizi olunamafutha amancane; ingilazi yobisi olunamanzi (ungayifaka esikhundleni se-kefir noma i-yogurt engenalutho); i-orange noma i-apula; inkomishi yetiye / ikhofi.
Isidlo sasemini: inyama yenkukhu (isifuba singcono) ngenani elilinganiselwa ku-150 g noma inani elifanayo lezinhlanzi ezondile; ingxenye yesaladi yemifino engekho isitashi, efafazwe ngejusi likalamula; ucezu lwesinkwa esimnyama; ikiwi; Ikhofi yetiye.
Isidlo sasemini: ingilazi ye-kefir ephansi noma ubisi.
Isidlo sakusihlwa: inhlanzi / inyama ebilisiwe (kufika ku-100 g) noma amaqanda ama-2 enkukhu abilisiwe; 200 g wemifino eshitshiwe noma eluhlaza; ingilazi yanoma iluphi ujusi osanda kufinywa; Ikhofi yetiye.
Isibonelo sokudla "kwesosi" yokudla
UMsombuluko
Ukudla kwasekuseni: i-toast nocezu lweshizi notamatisi; itiye noma ikhofi, noma ujusi.
Isidlo sasemini: 150 g yemifino ephekiwe, enongwe ngokhilimu omuncu onamafutha amancane.
Kuphephile, i-apula.
Isidlo sakusihlwa: 100 g wezinhlanzi ezibhakiwe nezipuni ezimbalwa zobhontshisi obilisiwe.
NgoLwesibili
Ukudla kwasekuseni: iqanda elibilisiwe nengilazi yeyogathi yemvelo; ikhofi.
Isidlo sasemini: utamatisi nocezu lwengulube ebilisiwe.
Isidlo sasemini: isigamu sebhanisi nengilazi ye-kefir / yogurt.
Isidlo sakusihlwa: kufika ku-150 g wesitshulu semifino.
NgoLwesithathu
Ukudla kwasekuseni: 4-5 st. l. i-muesli enongwe nge-yogurt; itiye noma ikhofi.
Isidlo sasemini: isitsha sesobho semifino esinamafutha amancane; isinkwa sokudla okusanhlamvu.
Isidlo sasemini: uhhafu wenkomishi ye-sitrobheli ne-banana smoothie, kanti kulabo abanamazinyo amnandi, ucezu lweshokholethi omnyama nalo luyavunyelwa.
Idina: isemishi eline-tuna, izingcezu zekhukhamba namaqabunga esaladi; itiye.
NgoLwesine
Ukudla kwasekuseni: amaqanda ama-2 enkukhu, othosiwe enkampanini katamatisi kanye nedlanzana lesipinashi.
Isidlo sasemini: isaladi lamakhukhamba notamatisi; ucezu lwenyama noma inyama.
Isidlo sasemini: 100 g ushizi we-cottage shizi onamafutha amancane nezicucu zezithelo.
Isidlo sakusihlwa: isitshulu se-turkey nophizi kanye nezaqathe.
Friday
Ukudla kwasekuseni: ingxenye ye-oatmeal enama-apricot omisiwe, angavuthwa nge-1 tsp. uju wemvelo.
Isidlo sasemini: isobho se-mushroom puree.
Isidlo sasemini: i-milkshake enezithelo ezingeziwe.
Dinner: ucezu lwesalmon oyisitshulu notamatisi.
Saturday
Ukudla kwasekuseni: isemishi elinoshizi no ulethisi; itiye noma ikhofi.
Isidlo sasemini: 100 g wesibindi esiyisitshulu nekhukhamba.
Isidlo sasemini: ucezu lukaphayi wezithelo noma amanye amaswidi owathandayo; isigamu sengilazi ye-kefir noma i-yoghurt yemvelo.
Isidlo sakusihlwa: isaladi lama-beet noshizi ngethonsi lamafutha yemifino nejusi kalamula.
Sunday
Ukudla kwasekuseni: iqanda lenkukhu ethosiwe noshizi; ubhontshisi; itiye noma ikhofi.
Isidlo sasemini: isobho elenziwe ngenyama namalenti, okuvunyelwe ukugcwalisa inani elincane ukhilimu omuncu onamafutha aphansi.
Isidlo santambama: ipanekuku eligcwalisa amajikijolo
Isidlo sakusihlwa: isaladi yamakhukhamba notamatisi.
Ukungafani kokudla okuncane
- Akunakwenzeka ukunamathela ekudleni okuncane ngesikhathi sokukhulelwa kanye ne-lactation, izingane nentsha, kanye nokuba khona kwezifo zomgudu wamathumbu, ezingakuvumeli ukukhawulela inani lokudla okudliwayo.
- Kungcono ukubonisana nodokotela ngaphambi kokuqala ukudla.
Ubuhle bokudla okuncane
- Inzuzo enkulu yokudla okuncane enguqulweni yokuqala ukuthi ngesikhathi esifushane ungalahlekelwa amakhilogremu ambalwa ngaphandle kokuzwa indlala nokudla ngendlela ehlukile.
- Yiqiniso, ungakhuluma ngokudla okuhlukahlukene nakakhulu ngokuphendukela ku- "platter." Lapha awudingi ukulahla ngokuphelele noma yimiphi imikhiqizo yokudla futhi ungalahlekelwa isisindo ngaphandle kokuhlupheka kokungakwazi ukudla ubumnandi obufunayo.
- Ibhalansi yale ndlela ikuvumela ukuthi unamathele kuyo isikhathi eside futhi ulahlekelwe yinoma yiliphi inani lamakhilogremu angeziwe.
- Ungakha imenyu ngokususelwa kokuncamelayo kokunambitha kwakho. Awudingi ukudla ukudla okunganambitheki ongakuthandi.
- Ukudla kusiza ukunciphisa isisu, okwandisa amathuba okugcina isibalo esincane isikhathi eside.
Ububi bokudla okuncane
- Abantu abanesisu esikhubazekile bakuthola kunzima ukuziqeqesha ukuze badle ukudla okuncane.
- Ekudleni kokuqala, indlala ingazenza izwakale, udinga ukujwayela izingxenye ezincane.
Ukuphinda ukudla okuncane
Phinda inguqulo yokuqala yokudla okuncane okuhlala izinsuku ezingama-5-8, uma ufisa, ungakwazi ngemuva kwamaviki angu-2-2,5.
Ngokuqondene nokudla kwe- "saucer", uma uzizwa ujwayelekile futhi ufuna ukwehlisa amakhilogremu amaningi, ungaphendukela kuwo noma kunini lapho ufuna khona.