Ukudla okuthambile, izinsuku ezingu-7, -4 kg

Ukwehlisa isisindo kuze kufike ku-4 kg ​​ezinsukwini eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-670 Kcal.

Ukudla okuthambile kuthembisa ukuncipha kokunethezeka ngaphandle kwemihelo yendlala, ukwesaba okudikibalisa abaningi ekushintsheni isibalo sabo. Kunezinketho eziningi zalokhu kwesisindo. Ngabe ufuna ukushintsha isibalo sakho ngaphandle kokuziletha ekufeni okulambile futhi ngaphandle kokulahlekelwa intshisekelo yakho yempilo? Ngemuva kwalokho sikumema ukuthi ufunde ngemigomo eyisisekelo yokwehlisa isisindo okuthembekile namuhla.

Izidingo zokudla okuthambile

Okudumile ukudla okuthambile zonke izinsuku… Njengoba ungaqagela, kuzodingeka ukuthi unamathele kwimenyu yokudla yosuku olulodwa, futhi ngosuku olulandelayo ungazivumela ukuthi uthole indulgences yokudla. Ngakho-ke, ngosuku lokudla, ukudla kungafaka ukudla okulandelayo (khetha into eyodwa kuphela):

- i-kefir ephansi yamafutha (kufika ku-2 l);

- i-cottage shizi enamafutha aphansi (500 g);

- ilitha elilodwa le-yogurt engenalutho (okungcono okuzenzela);

- noma iziphi izithelo ezingezona ezesitashi (kufika ku-1 kg).

Ngaphezu kwamanzi amsulwa, ungaphuza itiye nekhofi, kepha ngaphandle kokufaka ushukela kuziphuzo. Kungcono futhi ukwenqaba isiphuzo esinoshukela.

Kunconywa ukuthi ushintshe imenyu yezinsuku zokuzila ukuze i-monotony yokudla ingakutholi. Njalo ngosuku ungadla noma yini inhliziyo yakho efisayo. Kepha ukuze wehlise kakhulu isisindo, kungakuhle ukuthi ukhiphe ushukela nokudla ngokuqukethwe kwakho kumenyu, ufulawa, okuthosiwe nokudla okusheshayo. Kuzo zonke izinsuku kunconywa ukunamathela ezimisweni zokudla okuyingxenye hhayi ukudla ngokweqile.

Le ndlela, uma uzizwa ukhululekile, ingalandelwa nganoma yisiphi isikhathi kuze kube wanelisekile ngomphumela ofinyelelwe. Ukwehla kwesisindo ikakhulu kubangelwa ukuthi ngosuku olulodwa lokudla nokudla okunempilo, umzimba umane awunaso isikhathi "sokuqamba kabusha" umsebenzi wawo futhi uqale ukonga amanoni agciniwe, wesaba ukuqala kwezikhathi zendlala, okungenzeka ezinye izindlela eziningi ezinama-khalori aphansi ezesimanje zomzimba.

Iqhosha ngokusebenza kahle futhi ukudla okuthambile kwesingisi… Kunconywa ukuthi uyiqhubeke isikhathi esingaphezu kwamasonto amathathu, lapho ungalahlekelwa khona ngama-10 kilograms we-fat ballast. Uma udinga ukunciphisa isisindo ngokungaphansi, khona-ke ubude bendlela bungancishiswa. Kuzofanele ukhombise amandla ekuqaleni kokudla. Ukufaka ukudla okuthambile kwesiNgisi kubandakanya ukusebenzisa ukuchitha izinsuku ezimbili zilandelana. Ngalunye lwalezi zinsuku, kuvunyelwe ukusebenzisa amalitha ayi-1,5 we-kefir enamafutha aphansi kanye no-100 g wesinkwa esimnyama. Uma kuwe ukwethula okunjalo kuyinkinga, kungcono ukweqa bese uya ngqo ekudleni kwesiNgisi ngemenyu ephelele. Mhlawumbe kulokhu, ukwehla kwesisindo kuzobonakala kancane, kepha amathuba okuthi ungeke ukuyeka ukudla ngaphambi kokukuqala azokhula kakhulu.

Ngemuva kokwehliswa okungenhla, izinsuku ze-carbohydrate ziyalandela, bese kuba izinsuku zamaprotheni (njalo ezinsukwini ezimbili). Imenyu yabo kufanele ishintshwe kuze kufike emavikini amathathu (izinsuku zokukhishwa nazo ziyabhekwa esikhathini).

Ngezinsuku ze-carbohydrate, ungadla izithelo (mhlawumbe okungezona okunesitashi), imifino (okungcono okuluhlaza). Ngaphandle kwamanzi, ungaphuza amajusi wezithelo nemifino esanda kufinywa. Yidla ukudla okuvunyelwe, kubhake, kubilise, kubilise. Kepha ungasebenzisi uwoyela noma amanye amafutha enqubweni yokupheka. Ungafaka isaladi ngoyili wemifino, futhi uma udla isikhathi eside impela, kuyadingeka ngisho nangokuthi ungancishi umzimba amafutha afanele. Kepha ungadli izipuni ezingaphezulu kwezimbili zamafutha ngosuku.

Ngezinsuku zamaprotheni, ungadla ubisi olunamafutha amancane, i-kefir, inyama ebilisiwe, inhlanzi epholile ephekiwe ngaphandle kwamafutha, imidumba, amaqanda enkukhu abilisiwe, inani elincane loshizi onzima elinamafutha amancane, uju oluncane nesinkwa sezinhlamvu ezigcwele (udle ubumnandi nofulawa ngaphambi kokudla kwasemini). Kunconywa ukuthi udle izikhathi ezine ngosuku, futhi kungakuhle ukuhlela isidlo sakusihlwa kungakapheli amahora we-4-18.

Uma ukhuluphele ngemuva komgubho, uzokusiza ukudla okuthambile “emva kwamaholide”… Kuthatha isonto elilodwa futhi kuthembisa ukukhipha amakhilogremu angu-3-4, owathatha isidumbu ngemva kokudla kakhulu. Usuku lokuqala lokudla luhilela ukuthulula, lapho ungadla khona ilayisi nama-prunes kuphela. Inqubo ibuye igcine ngokuthulula okuncane. Ngosuku lwesikhombisa, udinga kuphela ukuphuza i-kefir enamafutha aphansi (ezimweni ezimbi kakhulu, amafutha angu-1%). Kwezinye izinsuku zokudla "ngemuva kwamaholide" imenyu ihlukahluka futhi ithembekile. Ukudla kuqukethe imifino, izithelo, ushizi we-cottage shizi onamafutha aphansi neminye imikhiqizo yobisi oluvutshiwe, izinkukhu zenkukhu kanye nezinhlanzi ezinamafutha. Kuyafaneleka ukunamathela ekudleni okuyingxenye. Futhi kutuswa ukuba ungawunaki umsebenzi womzimba. Lokhu kuzosiza ukubuyisela ngokushesha noma ukuthola amafomu oyifunayo. Futhi ezemidlalo ngokuqinisekile zizokuphazamisa emicabangweni ephinda ikuphushele ukuthi udle okuthile okwengeziwe.

Njengoba ukwazi ukubona, ukuze uvalelise ngokukhuluphala ngokweqile, awudingi ukuzihlukumeza. Khetha inketho emnene yokwehlisa isisindo oyithandayo bese uhamba ngokunethezeka ubheke kwisimo sakho esihle.

Imenyu yokudla ethambile

Ukudla kokudla okuthambile kwesiNgisi

Usuku lwe-Carbohydrate

Ukudla kwasekuseni: i-apula nesaladi lezithelo kanye nengilazi yejusi yezithelo.

Isnack: 5-6 plums; ipentshisi nejusi le-apula.

Isidlo sasemini: isitsha sesobho semifino esinamafutha amancane; I-300 g ebhakwe i-broccoli (noma isitshulu semifino noma ikhukhamba elisha kanye nesaladi leklabishi) isithelo mousse esinoju oluncane.

Isidlo sakusihlwa: isaladi yemifino noma yezithelo (enokuqukethwe okuncane kwesitashi) nengilazi yanoma iliphi ijusi.

Usuku lwamaprotheni

Ukudla kwasekuseni: ikhofi / itiye elinobisi; 1-2 izingcezu zesinkwa esiphelele senhlamvu noju lwemvelo (kufika ku-2 tsp).

Isnack: ubisi noma i-kefir (ingilazi); ucezu lwesinkwa esimnyama noma esiphelele senhlamvu ngoqweqwe omncane webhotela

Isidlo sasemini: ingxenye yenyama ebilisiwe noma inhlanzi (cishe u-200 g); isitsha somhluzi; 3-4 isipuni. l. ubhontshisi oluhlaza noma uphizi (noma isaladi yemifino eluhlaza namakhambi); Itiye lemifino.

Isidlo sakusihlwa: (khetha okukodwa noma ngaphezulu)

- 50 g woshizi onzima;

- kefir noma ubisi (ingilazi);

- amaqanda ama-2, abilisiwe noma aphekwe epanini elomile;

- izinhlanzi ezinciphile noma imicu yenyama (kufika ku-200 g).

Ukudla kokudla okuthambile “emva kwamaholide”

Usuku 1 (ethula)

Cwilisa u-200 g welayisi (mhlawumbe onsundu) ebusuku ngaphambi kwesikhathi, ekuseni uthele amanzi abilayo phezu kokusanhlamvu (500 ml) bese ubilise imizuzu eyi-15-20. Hlukanisa leli nani lokudla ngokulinganayo ekudleni okungu-6-8. Ungayifaki usawoti irayisi. Ungangeza ama-3-4 prunes. Phuza amanzi amaningi netiye eliluhlaza elingenalutho.

Usuku 2

Ukudla kwasekuseni: 200 g we-oatmeal, ephekwe emanzini (isisindo esenziwe ngomumo); 2-3 umlimi; ingilazi yejusi ye-apple-isanqante-isilimo esidliwayo esinamagatsha anamanzi.

Isnack: ipheya nengilazi yanoma iliphi ijusi lezithelo.

Isidlo sasemini: isitsha sesobho semifino noma isobho le-puree; Izinkwa ezi-2 zamagatsha.

Kuphephile, i-apula.

Isidlo sakusihlwa: ingilazi ye-kefir ene-1 tbsp. l. i-rye bran.

Usuku 3

Ukudla kwasekuseni: i-zucchini ebhakwe.

Isnack: isaladi kufaka ukhukhamba omusha kanye neklabishi elimhlophe.

Isidlo sasemini: izaqathe ezigayiwe, ezintsha noma ezibilisiwe.

Isidlo sasemini: izingcezu ezimbalwa ze-zucchini ezibhakiwe.

Isidlo sakusihlwa: isaladi lamakhukhamba, utamatisi kanye namakhambi.

Note

… Ingqikithi yemifino edliwe ngosuku ifinyelela ku-1,5 kg.

Usuku 4

Ukudla kwasekuseni: iqanda lenkukhu elibilisiwe; ingilazi ye-carrot-orange-isilimo esidliwayo esinamagatsha anamanzi esisha.

Isinongo: isaladi lama-beet nama-prune amaningana (200 g).

Isidlo sasemini: isobho semifino, okunconyelwa ukufaka izaqathe, utamatisi, i-zucchini; ucezu lwenkukhu ebilisiwe noma eyosiwe.

Isidlo sasemini: iwolintshi.

Isidlo sakusihlwa: umucu wenhlanzi oshisayo; ikhukhamba elisha ngamakhambi nethonsi lamafutha omnqumo.

Ngaphambi kokulala: ingilazi ye-kefir ngokufaka i-rye bran.

Usuku 5

Ukudla kwasekuseni: 200 g we-oatmeal; izihlahla ezimbalwa; ijusi kusuka ku-orange, izithelo zomvini kanye nelamula.

Isnack: apula.

Isidlo sasemini: isobho se-squash ngezaqathe; ucezu lwezinhlanzi ezibhakwe ngaphansi kwemifino.

Isidlo sasemini: isithelo samagilebhisi.

Isidlo sakusihlwa: isaladi lokudla kwasolwandle ngekhukhamba namakhambi, okunongwe kancane ngejusi likalamula namafutha omnqumo.

Usuku 6

Ukudla kwasekuseni: izipuni ezimbalwa zephalishi le-buckwheat; isanqante entsha, iwolintshi nolamula.

Isnack: ubhamubhamu.

Isidlo sasemini: isitsha sesobho se-broccoli nokholifulawa ngokufaka iqanda elilodwa lenkukhu elibilisiwe.

Isidlo sasemini: i-apula.

Dinner: ingilazi ye-kefir enenani elincane le-rye bran.

Usuku 7 (ethula)

Ungaphuza ama-1,5 litres we-kefir ngosuku. Futhi, ngaphezu kwamanzi, ungaphuza itiye eliluhlaza elingenashukela.

Izimo zokudla okuthambile

  • Akuvunyelwe ukuhlala ekudleni okuthambile kwabesifazane ngesikhathi sokukhulelwa kanye ne-lactation, izingane, intsha, abantu asebekhulile.
  • Akufanele usebenzise inqubo ngenkathi ukwanda kwanoma yisiphi isifo esingelapheki nanoma yisiphi isifo esihambisana nobuthakathaka obujwayelekile, ngoba, ngaphandle kwemithetho eqotho, okuqukethwe kwekhalori ekudleni kusancipha.

Izinzuzo zokudla okuthambile

  1. Izinzuzo eziyinhloko zamasu athambile okuguqula isibalo zifaka phakathi ukuhambisana kwazo okulula. Ukudla okuthambile akusikhiphi empilweni yethu ejwayelekile, inqubo yokwehlisa isisindo izoba lula futhi inethezeke.
  2. Iningi labantu eliye lazizwela ngokwalo indlela yokudla liyaqaphela ukuthi ukwehla kwesisindo kwenzeka ngaphandle kwesiyezi, ubuthakathaka, umuzwa wendlala ebabazekayo nokunye "okujabulisayo" kokunciphisa umzimba.
  3. Ngasikhathi sinye, ukudla okuthambile kuyasebenza impela; esikhathini esifushane, ungalahlekelwa isisindo esikhulu.
  4. Isikhathi eside, ukuzwana okuzinzile ngemuva kokuncipha kwesisindo kuqinisekisiwe kuwe. Zigcine umugqa ngemuva kokuncipha emzimbeni.
  5. Imfucumfucu, ubuthi nezinto ezahlukahlukene ezingayilimaza ziyasuswa emzimbeni. Umzimba uhlanzwa ngokwemvelo. Lokhu kunomthelela omuhle enhlalakahleni nasekubukekeni.
  6. Isimo sesikhumba siyathuthuka, izinwele nezinzipho kuyaqiniswa futhi kuyelapheka.
  7. Futhi, ngenxa yamasu anjalo, amazinga kashukela egazini ajwayelekile, i-cholesterol embi yehliswa, nomfutho wegazi ubuyela kokujwayelekile.

Okubi ngokudla okuthambile

  • Kunezinkinga ezimbalwa kakhulu ekudleni okuthambile. Uma ngaphambili imenyu yakho ibikude nokudla okufanele futhi bekungekho nhlobo izithelo nemifino, lapho-ke lapho izipho zemvelo zilethwa ekudleni ngobuningi, ukuqunjelwa nokuqumba kungenzeka. Lo mkhuba kungenzeka ikakhulukazi ezinsukwini zemifino yokudla okuthambile kwesiNgisi.
  • Futhi, le ndlela yokwehlisa isisindo ayifanele abantu abanenani elibonakalayo lamakhilogremu athe xaxa. Ngokudla okukodwa okuncane kwe-marathon, awusoze wakuvalelisa ukukhuluphala ngokuphelele.

Ukuphinda ukudla okuthambile

Kunconywa ukuthi usebenzise ukunamathela kabusha kunoma iyiphi inketho yokudla okuthambile ngemuva kwezinyanga eziyi-1,5-2 ngemuva kokuphela kwayo.

shiya impendulo