Ukudla okumangazayo, izinsuku ezingama-40, -15 kg

Ukwehlisa isisindo kuze kufike ku-15 kg ​​ezinsukwini eziyi-40.

Okuqukethwe okumaphakathi kwekhalori lansuku zonke 1200 Kcal (amaphuzu angu-40 emenyu).

Abaningi bezwile ngokudla okususelwa kumakhalori futhi bazibonele ngawabo. Kodwa ingabe le ndlela ibonakala icindezela futhi iyisidina kuwe? Ngokuphambene nalokho, kwakhiwa ukudla okukhethekile kombukiso, lapho kudingeka khona ukuqapha ukusetshenziswa kwama-calories hhayi, kepha amayunithi ajwayelekile (amaphuzu).

Izidingo zokudla kokubukisa

Ekhuluma ngemithetho yokudla okubukwayo, siyaqaphela ukuthi kuyadingeka ukunciphisa ukusetshenziswa kwamafutha nama-carbohydrate, futhi unikeze okuthandwayo okuyinhloko emikhiqizweni yamaprotheni. Lokhu kusiza amaphawundi engeziwe ukuthi abaleke. Njengoba untula izinto eziqukethwe emikhiqizweni enamafutha kanye ne-carbohydrate, umzimba ubophekile ukuba uzikhiphe emafutheni awo.

Ungakwazi ukunamathela ekudleni kombukwane kuze kube yizinsuku ezingama-40. Ngobunzima obubonakalayo besisindo esiningi ngalesi sikhathi, ungalahlekelwa kuze kufike ku-15 kg. Inani lezingilazi zokudla kufanele lifinyelele kumayunithi angama-40. Uma ufuna ukulahla amakhilogremu okuqala ngokushesha okukhulu, kuvunyelwe ukwehlisa okwesikhashana izindleko zesilinganiso sibe ngamayunithi angama-20, kepha hhayi phansi.

Ukugcina isisindo esikhona, udinga ukusebenzisa izingilazi ezingama-50 nsuku zonke. Ukushintshashintsha kuze kube ngamayunithi we-5-10 ngezindlela ezahlukahlukene kuvunyelwe. Kepha udinga ukuqapha isisindo sakho ukuthola izinga elifanele ukukugcina ekutholeni isisindo.

Uma ufuna ukuthola amakhilogremu, udinga ukudla okungenani amaphuzu angama-60, futhi ugcine ithrekhi yezinga lokungezwa kwamafomu owafunayo. Akunconyelwa hhayi kuphela ukwehlisa isisindo ngokushesha, kodwa futhi nokuzuza isisindo ngokushesha (ngaphandle kokuthi kunenkomba yezokwelapha ecacile yalokhu).

Ungadla noma yikuphi ukudla, uhlu lokudla olunezingilazi lungezansi. Kepha noma kunjalo, gxila kokudla okuqukethe amayunithi ambalwa uma ufuna ukunciphisa isisindo. Izazi zokudla okunomsoco zeluleka ukusebenzisa ukudla okungenani ama-4-5 ngosuku ngaphandle kokudla ngokweqile nokuphuza amanzi anele. Ukusetshenziswa kwetiye nekhofi kuvunyelwe ngaphandle kwesilinganiso sezindleko (ngokwemvelo, ngaphandle koshukela). Kungcono kakhulu ukwenqaba ukufakwa kwamaswidi. Ungadla kusihlwa, kepha kungcono ukunamathela emithethweni ejwayelekile yokudla okunomsoco futhi awunaso isidlo samahora angu-3-4 ngaphambi kokucima kwezibani.

Itafula lokudla kokudla okumangazayo

Inhlanzi, ephekwe ngaphandle kukawoyela - 0

Inyama ephekiwe ngaphandle kukawoyela - 0

100 g inhlanzi ethosiwe noma inyama (ngaphandle kwengulube) - 5

0,5 l we-kefir noma ubisi olunamafutha aphansi - 10

100 g yogurt / ushizi / cottage shizi - 5

Ingulube ethosiwe noma ama-patties enyama (100 g) - 7

Isoseji ebilisiwe noma isoseji (1 pc.) - 1

I-ketchup (1 isipuni. L.) - 1

Iqanda lezinkukhu elibilisiwe (1 pc.) - 1

Noma yisiphi isithelo ngaphandle kwamawolintshi (100 g) - 5

Inyama ebhemayo noma isoseji ebhemayo (100 g) - 6

Iwolintshi (1 pc.) - 2

Amaqanda aqhephukile, aqukethe amaqanda amabili - 7

Ukukhonza isaladi engenalutho yemifino - 5

Ipuleti elincane lephuthu - 20

Ingxenye ye-muesli - 5

Ipuleti eliphakathi nendawo lemifino eshitshiwe noma ebilisiwe - 10

Ikhekhe noma ikhekhe (kufika ku-100 g) - 5

1 uphayi ophakathi - 19

I-Pea Soup Plate - 35 rub.

Ucezu lwesinkwa (cishe u-30 g) - 3

I-100 gram bun - 8

Ingxenye yesobho semifino - 8

Ama-Chips Ukukhonza - 25

Ingxenye ye-pasta - 25

Ushukela (1 tsp.) - 1

Ujamu, ujamu noma uju (1 tbsp. L.) - 4

Amabhisikidi amancane, ipanekuku, ucezu kashokoledi - 9

Note… Ngenhla ukudla okuthandwa kakhulu. Ungathola izibuko cishe kuyo yonke imikhiqizo ku-inthanethi.

Imenyu yokudla okumangazayo

Isibonelo sokudla kokudla kombukwane ngamaphoyinti angama-20

Ukudla kwasekuseni: amaqanda aqhekeziwe notamatisi, athosiwe emafutheni omnqumo amancane.

Isnack: isifuba senkukhu esibilisiwe (ucezu) kanye nohhafu wamagilebhisi.

Isidlo sasemini: isisu senkukhu esisitshiwe; ingxenye yesobho ephekwe kumhluzi wenyama onamafutha.

Isidlo sakusihlwa: kubhakwe inhlanzi emuncu ngamakhambi, efafazwe ujusi kalamula.

Isibonelo sokudla kokudla kombukwane ngamaphoyinti angama-40

Ukudla kwasekuseni: amaqanda ama-2 enkukhu abilisiwe; 30 g wephalishi le-buckwheat elibilisiwe (isisindo sikhonjisiwe okusanhlamvu okomile).

Isnack: kufika ku-200 g we-fat fat curd nohhafu we-apula.

Isidlo sasemini: 200-250 g wesibopho senyama yenkomo; ingxenye yesitshulu semifino; ucezu lwesinkwa sokudla okusanhlamvu.

Isidlo sasemini: uhhafu wengilazi yeyogathi eyenziwe ekhaya (noma esinye isiphuzo sobisi olufakiwe) ngokufaka inani elincane lamajikijolo ne-bran.

Ukudla kwakusihlwa: ifillet fish ebhakwe ngamakhambi.

Isibonelo sokudla kokudla kombukwane ngamaphoyinti angama-60

Ukudla kwasekuseni: amaqanda ama-2 abilisiwe; 4 tbsp. l. Iphalishi le-buckwheat eliphekwe emanzini.

Isinongo: i-apula kanye no-200 g we-curd enamafutha aphansi.

Isidlo sasemini: inyama yenkukhu ephekiwe yenani lama-200-250 g; imifino e-stewed kanye nezilayi ezi-2 zesinkwa se-rye.

Isidlo santambama: isigamu sengilazi yeyogathi enamajikijolo; i-marshmallow eyodwa kuze kufike ku-30 ​​g woshokoledi omnyama.

Isidlo sakusihlwa: inhlanzi ebhakwe enengxenye encane yesaladi yemifino.

Izimo zemibukiso yokudla

  • Ukungahambisani nenqubo yombukwane kufaka phakathi izifo zesibindi, izinso (ngenxa yobuningi bamaprotheni ekudleni), kanye nezitho zomgudu wamathumbu.
  • Ukuhlala ekudleni okunjalo akunconyelwe intsha, abantu asebekhulile, ngokuqina kwezifo ezingamahlalakhona.
  • Kuyaziwa ukuthi ukuhambisana nokudla okuningi kuyaphikisana nabesifazane abakhulelwe nabancelisayo. Kodwa imibono yochwepheshe ixubekile. Abanye babo baphawula ukuthi abesifazane abakulesi sikhundla kufanele badle ngokwanelisayo nangokweqile kunokunconywa yimithetho yokudla okubukekayo. Abanye babheka le ndlela, kunalokho, ilungele impela abesifazane abathole isisindo esiningi ngokweqile ngesikhathi sokuzala (okungathinta kabi impilo kamama nengane engakazalwa). Kepha kulesi simo, kubalulekile ukubonisana nodokotela wakho oholayo ukuze ugweme izinkinga.

Izinzuzo zokudla kombukwane

Izinzuzo ezimbalwa eziyinhloko zokudla kombukwane zifaka okulandelayo:

  1. ukuthwala okulula (kuqhathaniswa namanye amasu amaningi);
  2. ubuncane bemikhawulo nokuphikisana ngakho-ke kufanelekile cishe wonke umuntu;
  3. usebenza ngempumelelo;
  4. asikho isidingo sokuyeka imikhiqizo yakho oyithandayo;
  5. ngemenyu ehlelwe kahle, ukunciphisa umzimba kwenzeka ngaphandle kwendlala;
  6. unganciphisa isisindo ngaphandle kokubhekana nokungaphatheki kahle ngokomzimba nangokwengqondo;
  7. ngcono inhlalakahle jikelele;
  8. ukuqinisa izicubu zemisipha.

Okubi kokudla kombukwane

Okubi kokudla kombukwane, ngokusho kombono wochwepheshe abanegunya emkhakheni wezokudla, kufaka phakathi lezi zinto ezilandelayo.

  1. Imenyu yokudla iqukethe izithelo nemifino ehlukahlukene. Iphinde ibe nezinhlamvu ezimbalwa ezihlukene (zinamaphuzu amaningi kunenyama nokunye ukudla okuningi kwamaprotheni). Lokhu kungabangela izinkinga zokugaya ikakhulukazi.
  2. Ukudla akuphikisani nokusetshenziswa kwenyama enamafutha, engathikameza isimo sempilo uma umuntu ehluleka ukuhambisana nomkhawulo ofanele.
  3. Ngokomqondo, le nqubo ayiphikisani nokuphuza noma yiliphi inani lotshwala (ngokwesibonelo, i-100 g yevodka inamaphuzu ayi-0).
  4. Ukudla ohlelweni olunjalo, umuntu angadlulela ekudleni kwakhe kwekhalori, okungukuthi, ngokusho kwezincomo zokudla okunomsoco nokunengqondo, okungathandeki.
  5. Kungaba nzima ekuqaleni ukubala amaphuzu akho kanye nokudla okudlayo. Udinga ukugcina itafula likhona futhi ulihlole ukuze ungadli kakhulu.

Ukudla okuphindaphindwayo kombukwane

Akunconywa ukuthi usebenzise ukunamathela okuphindaphindwayo ekudleni kombukwane kaningi izikhathi ezi-2 (eziphezulu ezi-3) ngonyaka (okusho ukudla okungafika kumaphoyinti angama-40). Futhi ukugcina isisindo, ukudla amaphuzu angafika kuma-60, imvamisa ngaphandle kokulimaza impilo, abantu baphatha iminyaka eminingi.

shiya impendulo