Ukudla okunemigqa, amasonto ama-3, -9 kg

Ukwehlisa isisindo kuze kufike ku-9 kg emavikini amabili.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-900 Kcal.

Ukudla okunemigqa kuhlanganisa izindlela ezimbili eziphumelelayo zokwehlisa isisindo - i-kefir ne-low-calorie. Izinsuku zabo ziyashintshana, futhi isisindo sabo siya ngokuya sincipha. Ngenxa yezinhlobonhlobo zokudla, le ndlela yokunciphisa isisindo ibekezelelwa kalula. Kuhlolwe futhi kwavunywa ngokwabo ngosaziwayo abaningi.

Izidingo zokudla ezinemigqa

Ungaqhubeka nalokhu kudla kuze kube amasonto amathathu. Ngalesi sikhathi esinconyelwe kakhulu, njengomthetho, labo abafisa ukuguqula isibalo bakwazi ukulahlekelwa amakhilogremu afinyelela ku-8-9 wesisindo eseqile. Uma umphumela oyifunayo utholakala ngokushesha, ungamisa ukudla ngaphambi kwesikhathi. Into esemqoka ukungadluli isikhathi esiboniswe ngenhla. Kungaba okulungile kakhulu ukumisa isikhashana bese uphinda ukwehla kwesisindo ngokuhamba kwesikhathi.

Okokuqala, ukudla okunemigqa kufanelekile kubantu abanesimo esihle nge-kefir, kepha ngasikhathi sinye babheka i-kefir mono-diets njengeqinile futhi engabekezeleleki.

Sonke isikhathi somjaho wezokudla onemigqa, udinga ukushintsha izinsuku ezimhlophe ngezinsuku ezinamakhalori aphansi, yingakho, empeleni, le ndlela ibizwa kanjalo. Ngezinsuku ezimhlophe (i-kefir), kufanele uphuze kufika ku-1,5 amalitha we-kefir enamafutha aphansi noma aphansi. Zibhekwa njengokuthulula, ukusheshisa inqubo yokulahlekelwa isisindo. Ngezinsuku ezinekhalori ephansi, ungadla noma yini oyifunayo, kodwa ubeke iso kokuqukethwe kwekhalori. Akufanele weqe umngcele okungenani wamayunithi wamandla ayi-1500 ngosuku. Uma ufisa, unganciphisa, kodwa ungabi ngaphansi kwama-calories angu-1200, ukuze umzimba ungesabi futhi ungangeni kwimodi yomnotho, ukuyeka ukulahlekelwa isisindo. Yiqiniso, nakuba kuvunyelwe ukudla yonke into, lokhu akusho ukuthi kufanele uncike kushukela namanoni. Ungakwazi ukukhokhela ukudla kwakho okuthandayo, ngisho okunamafutha namakhalori aphezulu. Kodwa khumbula ukuthi ngosuku olungelona i-kefir, umsebenzi wakho uwukunikeza umzimba inani elanele lezakhamzimba. Ngakho-ke, ukuze ungalimazi impilo yakho futhi ulahlekelwe isisindo ngendlela efanele, zama ukuhlela ukudla kwakho kusengaphambili, uqiniseke ukuthi kuqukethe ukudla okunempilo nokuphansi kwamafutha. Kufiseleka kakhulu ukuthi ezinsukwini ezijwayelekile kumenyu yakho, ukudla okusheshayo, imikhiqizo eseqediwe kancane, izinto ezibhakiwe, izinto ezibhakiwe ezenziwe ngofulawa omhlophe, amaswidi anekhalori ephezulu yizivakashi ezingavamile kakhulu noma imikhiqizo engekho ngokuphelele.

Kuso sonke isikhathi sokudla, kunconywa ukuthi cha kunoma yikuphi utshwala, ukusetshenziswa okungabambezela kakhulu imiphumela emihle yokuphila kokudla. Qinisekisa ukuthi uphuza amanzi ahlanzekile, anganyakazi (okungenani amalitha ayi-1,5 ngosuku).

Yidla ukudla okusha noma okuphekwe kancane. Faka phakathi izithelo ezintsha, zesizini, imifino namajikijolo, imikhiqizo yobisi enamafutha amancane, okusanhlamvu okunempilo, inyama engenamafutha nenhlanzi ekudleni kwakho. Kunconywa ukuthi uhlele ukudla okuyizingxenye ezinhlanu ngosuku.

Lokhu kudla kuyasebenza, ikakhulukazi, ngoba kunikezwa ukwakheka komzimba. Ngokuqinisekile abaningi balabo abaye babhekana nokudla okuhlukahlukene bazi ngqo ngomphumela obizwa ngokuthi ithafa. Uzenza azizwe ngeqiniso lokuthi, naphezu kokudla okubuthakathaka kokudla kanye nokunamathela ngokuqinile emithethweni yokwehlisa isisindo, izinombolo ezikalini ngenkani azifuni ukunciphisa ukusebenza kwazo, futhi umuntu, engakatholi ifomu lomzimba alifunayo, umane uyeke ukunciphisa umzimba.

Ukudla okunemigqa kuphikisana nale nkinga ejwayelekile yokwehlisa isisindo. Izinsuku zemivimbo ziba yisikhathi esifushane, lapho umzimba umane ungenaso isikhathi sokubona ukuthi usekudleni bese ungena esimweni esicindezelayo. Ngasikhathi sinye, ukhipha ngokuthula futhi kancane kancane akhiphe amakhilogremu athe xaxa, engayeki ukujabulisa umuntu osindayo.

Kunezinketho eziningi zokudla okunemigqa. Kwesinye sazo, njengoba kuphawuliwe, udinga ukushintsha phakathi kwezinsuku ezilula neze-kefir. Enye indlela ifaka ishejuli enemigqa elandelayo: usuku ku-kefir, okwesibili - ukudla okunempilo kwama-calories ayi-1500, okwesithathu - sidla noma yikuphi ukudla okunempilo kakhulu ngama-calories ayi-1200.

Ngendlela, uma indlala isalokhu ingqongqoza eminyango yakho ezinsukwini zokuqala ezimhlophe, ungangeza izithelo ezimbili ezincane noma imifino ekudleni (ukhukhamba noma ama-apula, kokubili okusha nokubhakwayo, kuyisinqumo esihle). Ungabulawa yindlala. Uma kunesidingo, jwayela umzimba wakho emithethweni emisha kancane kancane. Kepha akukhuthazwa ukudla ukudla okunesitashi njengobhanana namazambane ukuqeda indlala.

Lapho ukhetha i-kefir, kubalulekile ukuthenga imikhiqizo yekhwalithi ephezulu nenempilo. Ukuze wenze lokhu, kufanele uthenge i-kefir yesitoreji esifushane, ihlanzekile ngangokunokwenzeka kusuka ezithasiselweni zamakhemikhali.

Ngezinsuku ezine-predominance ye-kefir, futhi ungakhohlwa ukuphuza amanzi anele. Nakuba i-kefir ingumkhiqizo owuketshezi, ayifaki ngokugcwele izidingo zoketshezi lomzimba. Ungakwazi futhi ukuphuza itiye elingenashukela nekhofi elibuthakathaka. Kodwa ikhofi lingcono ukuzivumela inkomishi eyodwa.

Uma udlala imidlalo (okuzokusiza ukuthi wehlise isisindo ngokushesha), kungcono ukuqeqesha ngezinsuku ezingezona eze-kefir, lapho umzimba uthola amakhalori amaningi futhi unamandla amaningi okuzivocavoca okugcwele.

Uma ulandela ukudla okunemigqa (ikakhulukazi isikhathi eside), kungakuhle ukuthi uthathe indawo enamavithamini-amaminerali ukuze usize umzimba ukubekezelela kalula ukusikeka kokudla.

Kukhona okuhlukile kokudla okunemigqa, okwenzelwe abalambile. Uma usuku ku-kefir lubonakala kuwufulawa nje, ungazama ukusebenzisa lesi sikhathi ngokuthembeka ngokwengeziwe. Kumele kuqashelwe ukuthi ukwehla kwesisindo kuleli cala kungenzeka kungabonakali kangako. Njengomthetho, ama-3-3 kilograms asetshenziswa emavikini ama-5. Kepha kufanele uvume ukuthi kungcono ukulahla okungaphansi kunalokho, uthathe izibopho ezibucayi zokudla, hhayi ukumelana nazo nhlobo.

Uma uthatha isinqumo sokunciphisa isisindo kunenketho yabalambile, ngezinsuku ezimhlophe ungadla futhi:

- ingxenye encane yephalishi ephekwe emanzini (i-oatmeal iyisinqumo esihle);

Izithelo ezingama-2-3 ezimaphakathi noma cishe inani elifanayo lamajikijolo (kodwa hhayi ubhanana noma amagilebhisi, anganciphisa kakhulu ukwehla kwesisindo); - kufika ku-150 g wenyama enciphile noma inhlanzi yohlobo oluthambile (kuhle uma uyisebenzisa kusihlwa).

Ngesikhathi esifanayo, kunconywa ukunciphisa inani le-kefir bese uliphuza ngezikhathi ezithile phakathi kokudla, futhi ungakwazi ngaphambi nje kokulala.

Ngokuqondene nemithetho yokuphuma ekudleni okunemigqa, izincomo eziyinhloko akufanele zincike ekudleni okuphezulu kwekhalori futhi uzame ukugcina ukudla kwansuku zonke kwama-calories angu-1500 okungenani amasonto amabili ngemuva kokuphela kokudla kwe-marathon. Futhi-ke le nkomba akufanele inyuswe ngokuphawulekayo. Futhi-ke, udinga ukulawula isisindo sakho ukuze singaqali ukukhuphuka futhi sikubuyisele ekuqaleni kohambo lokwehlisa isisindo.

Imenyu yokudla ye-kefir enemigqa

Isampula yokudla okunemigqa eyi-1200 yekhalori

Ukudla kwasekuseni: iqanda elilodwa lenkukhu elibilisiwe; ucezu (cishe ama-30 g) wesinkwa esimnyama noma se-rye; utamatisi; inkomishi yekhofi noma itiye.

Isnack: ingilazi yeyogathi yemvelo noma i-kefir.

Isidlo sasemini: ingxenye yesaladi yemifino engekho isitashi enongwe ngejusi likalamula; ingilazi yomhluzi wenkukhu engenamafutha namakhambi.

Isiphuzo santambama: itiye elihlaza elenziwe nge-1-2 tsp. uju kanye nocezu lukalamula noma i-apula elilodwa.

Isidlo sakusihlwa: kufika ku-150 g webele lenkukhu elingenasikhumba, elibilisiwe noma elibhakwe.

Isampula yokudla okunemigqa eyi-1500 yekhalori

Ukudla kwasekuseni: 100 g we-buckwheat noma i-oatmeal, ephekwe emanzini, ongangezela kuyo uju omncane, amantongomane noma izithelo ezomisiwe; itiye noma ikhofi.

Isnack: noma imaphi amantongomane noma i-apula elilodwa.

Isidlo sasemini: kufika ku-200 g wenhlama yenkukhu ebilisiwe; Ukhukhamba 1-2; imifino.

Isidlo santambama: iwolintshi elilodwa noma isithelo esomisiwe esigcwele isandla.

Isidlo sakusihlwa: iqanda elibilisiwe nengilazi ye-kefir noma cishe u-150 g we-curd enamafutha aphansi.

Ukudla okuyisampula kokudla okunemigqa kwabalambile

Ukudla kwasekuseni: i-oatmeal engenalutho ephekwe emanzini (okungcono ngaphandle kukasawoti).

Ukudla kwasekuseni kwesibili: i-apula.

Isnack: ingilazi ye-kefir.

Isidlo sasemini: i-orange.

Isidlo sasemini: ingilazi yeyogathi.

Isnack: ingilazi ye-kefir.

Isidlo sakusihlwa: 100-150 g wezinhlanzi ezibhakiwe ezibhakiwe.

Ngaphambi kokulala, ungaphuza futhi kuze kube ingilazi ye-kefir ephansi.

Ukungafani kokudla okunemigqa

  1. Akunakwenzeka ukulandela ukudla okunemigqa kubantu abaphethwe ukungabekezelelani kwe-lactose, okunothile engxenyeni esebenzayo yale nqubo.
  2. Ngokuqapha okukhulu, umsoco onjalo kufanele welashwe ngabantu abaphethwe yisisu noma abanezinkinga zezinso.
  3. Futhi, abesifazane abakhulelwe nabomama abahlengikazi akufanele bahlale enganeni.
  4. Akunconyelwe abantu abangaphansi kweminyaka engu-18 nabadala noma.
  5. Kubantu abanokukhuluphala okukhulu, kunconywa ukunciphisa umzimba kuphela ngaphansi kweso lochwepheshe. Ngokuvamile, kunconywa ukuthi wonke umuntu avakashele udokotela ngaphambi kokuqala impilo yokudla ukuze anciphise amathuba okulimala empilweni.

Izinzuzo zokudla okunemigqa

  • Abantu abaningi bathande lokhu kudla, futhi bakhuluma kahle kakhulu ngakho. Ngaphandle kokushintsha kakhulu imikhuba yokudla, kungenzeka ukuthi ulahlekelwe inani elifanele lamakhilogremu.
  • Izinsuku zokudla kanye nokuba khona kokudla okuqinile kuyabekezelelwa kalula, zombili ngokubuka ngokomzimba nangokwengqondo. Futhi i-kefir inconyelwa ukusetshenziswa ezinsukwini ezimhlophe igcwalisa kahle.
  • Okuthandekayo mayelana nokudla okunemigqa nakho ukuthi kuyatholakala, akushayi isikhwama ngokuphawulekayo, futhi imikhiqizo enikezwayo ingatholakala kalula.

Okubi kokudla okunemigqa

  • Lokhu kudla akulungele bonke abantu. Njengoba izazi zokudla okunomsoco zixwayisa, ukusetshenziswa kwamanani amaningi e-kefir kungandisa kakhulu ingozi yokuhlangana ne-gastritis.
  • Ukushintshaniswa kwezinsuku zokudla kunciphisa amathuba ale nkinga, kepha kusadingeka ulawule isimo sakho.
  • Futhi, ukusetshenziswa komthamo omkhulu walolu ketshezi kusekela inqubo yokuvutshelwa njalo esiswini, okungalethi izinzuzo emzimbeni.
  • Yiqiniso, ukudla okunjalo akufanelekile kulabo abangathandi i-kefir. Uma ukuthola kunzima ukuphuza ngisho nengilazi yalo mkhiqizo wobisi olubilile, ungathini ngokuwudla usuku lonke?

Ukuphinda ukudla okunemigqa

Ungaphinda ukudla okunemigqa ngokulinda okungenani inyanga eyodwa nengxenye ezinyangeni ezimbili. Uma ungahlalanga isikhathi eside (kuze kube yizinsuku eziyi-6-7) futhi uzizwa ulungile, ungaqala ukulwela isibalo sephupho ngomfutho ovuselelwe ngemuva kwenyanga eyodwa. Gxila enhlalakahleni yakho.

shiya impendulo