Ukudla kwaseSwitzerland, izinsuku eziyi-7, -3 kg

Ukwehlisa isisindo kuze kufike ku-3 kg ​​ezinsukwini eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-970 Kcal.

Ukudla kwaseSwitzerland kuzokusiza uthole ukwakheka okufunayo ngaphandle kwemihelo yendlala nobungozi bezempilo. Izinketho ezimbili eziyinhloko zokwehlisa isisindo eSwitzerland ziyindlela kaDkt Domol kanye nokudla kwe-athomu yaseSwitzerland.

Izidingo zokudla zaseSwitzerland

Ukudla kukaDkt Domol ihlala isonto, ngalesi sikhathi okungenani amakhilogremu angu-3 engeziwe ashiya umzimba. Udinga ukudla izikhathi ezi-4 ngosuku, uhlele isidlo sakusihlwa kungakapheli amahora angama-20. Ukudla kufanele kufake amaqanda enkukhu, inyama engenawo amafutha, izithelo nemifino engenasitashi, ubisi olunamafutha amancane, i-rye noma isinkwa esigcwele okusanhlamvu.

Ukudla kweSwitzerland Atomic ithembisa ukusheshisa imetabolism ezingeni leselula (i-athomu). Umgomo oyinhloko walokhu kudla ukushintshaniswa kwezinsuku ze-carbohydrate namaprotheni nokulawulwa kokudla kwekhalori. Ukunikezwa kwamayunithi wamandla akufanele kudlule ukusetshenziswa kwawo. Ngosuku lwamaprotheni, umzimba uthola izingxenye zamaprotheni, azanele ukunikeza umzimba amandla ngokuphelele. Ngakho-ke, umzimba uqala ukwephula amanoni awo. Siyancipha, futhi umzimba uyashesha endleleni. Futhi umzimba osheshayo uyisihluthulelo sokulahlekelwa kuphela kwesisindo esiphumelelayo, kodwa futhi nokugcina isisindo ngokuzayo. Ngosuku lwe-carbohydrate, izinqolobane zamandla ziyagcwaliswa futhi zisetshenziswe masinyane ngumzimba ukuze kungasali lutho, futhi ukwehla kwesisindo kuyaqhubeka.

Udinga ukudla okungenani kathathu ngosuku. Ukudla okulula nakho akuvunyelwe. Ama-carbohydrate amanye aneprotheni uze ufinyelele kumphumela ohlosiwe.

Ukudla kosuku lwamaprotheni kufanele kusekelwe enyameni engenamafutha, inhlanzi, ukudla kwasolwandle, ubisi kanye nemikhiqizo yobisi omuncu wokuqukethwe kwamafutha aphansi. Yenza imenyu ye-carbohydrate kusuka okusanhlamvu okuphelele, imifino, izithelo, amajikijolo. Uma uthanda, ungathola isinkwa. Kunconywa ukunciphisa ukuba khona kwamazambane neminye imifino equkethe inani elikhulu lesitashi kumenyu. Ngezithelo namajikijolo, kufanele uyeke ubhanana namagilebhisi.

Gwema ukudla ngokweqile, ukuhlafuna ukudla kancane kuzosiza. Ezemidlalo futhi, ngokuvamile, indlela yokuphila esebenzayo iyakhuthazwa.

Ngokuqondene nokwehla kwesisindo, ekudleni kwe-athomu okunesisindo esiningi ngokweqile, kufika ku-5 kg ​​ngesonto lokuqala. Bese, njengomthetho, njalo ngesonto uvalelisa amanye ama-kilogram ama-2-3.

Ngemva kokushiya ukudla, zama ukwethula ekudleni okuncane ngangokunokwenzeka ukudla okunoshukela okucebile neziphuzo, imikhiqizo kafulawa we-premium, utshwala, ikhalori ephezulu, ukudla okuthosiwe nokudla okunamafutha.

Imenyu yokudla yaseSwitzerland

Isibonelo sokudla kokudla kwaseSwitzerland kukaDkt Domel izinsuku ezintathu.

Usuku 1

Ukudla kwasekuseni: iqanda elilodwa lenkukhu elibilisiwe; isinkwa esimnyama (50 g); ingilazi yobisi olunamafutha amancane.

I-Snack: i-apula elincane, eliluhlaza noma elibhakiwe.

Isidlo sasemini: i-pike fillet ebilisiwe noma ebhakiwe (200 g); 100 g isaladi yemifino eluhlaza; amazambane abilisiwe; ingilazi yejusi isanqante esanda kukhanywa.

Isidlo sakusihlwa: 2 tbsp. l. i-curd enamafutha amancane; isaladi ka-100 g wamatamatisi kanye nama-radishes ambalwa; ucezu lwesinkwa sefulawa esirhabaxa; itiye.

Usuku 2

Ukudla kwasekuseni: 100 g womlenze wenkukhu onamafutha aphansi (abilisiwe noma abhakwe); 50 g wesinkwa; itiye noma ikhofi (kuvunyelwe ukwengeza ubisi oluncane esiphuzweni).

Isnack: uhhafu wengilazi yanoma iyiphi ijusi yemifino.

Isidlo sasemini: 200 g yenkomo yenkomo ebhakiwe; amazambane abilisiwe (100 g), afafazwe nge-parsley noma amanye amakhambi; 2 tbsp. l. i-sauerkraut nocezu lwama-beet; ingilazi ye-kefir enamafutha aphansi.

Isidlo sakusihlwa: i-jellied fish (100 g); 50 g isaladi yemifino; ucezu lwesinkwa esinesisindo esingama-50 g nesiphuzo se-rosehip.

Usuku 3

Ukudla kwasekuseni: amaqanda ama-2; 100 g isinkwa sesirayi; ama-radish ambalwa; ikhofi / itiye elinobisi.

Isnack: 100 g yanoma yisiphi isithelo esingeyona isitashi.

Isidlo sasemini: 200-250 g we-chicken fillet ephekwe nganoma iyiphi indlela ngaphandle kwamafutha; 100 g amazambane abilisiwe noma abilisiwe; isaladi lezinqathe ezingavuthiwe nesipinashi.

Isidlo sakusihlwa: 100 g we-curd, ehlanjululwe ngenani elincane lobisi noma i-kefir enamafutha aphansi, ngamakhambi noma amaqabunga esaladi; 50 g isinkwa; 250 ml utamatisi juice.

Note… Ezinsukwini ezi-4 ezizayo, uma ufuna ukunweba ukudla, khetha nje imenyu yanoma yiluphi usuku.

Isampula Ukudla Kwe-Swiss Atomic Diet

Usuku lwamaprotheni

Ibhulakufesi: isinkwa esigcwele okusanhlamvu nocezu lwe-ham; iqanda elilodwa lenkukhu; ikhofi noma itiye ngobisi.

Isidlo sasemini: i-fillet ye-veal eqoshiwe; i-kefir noma iyogathi.

Isidlo sakusihlwa: ukuhlanganiswa kokudla kwasolwandle; i-Milkshake.

Usuku lwe-Carbohydrate

Ukudla kwasekuseni: i-buckwheat; isaladi yekhukhamba kanye notamatisi; ikhofi Itiye.

Isidlo sasemini: isobho semifino; ucezu lwesinkwa; isitshulu semifino; itiye.

Isidlo sakusihlwa: i-bell pepper egcwele imifino kanye nelayisi elincane; ukuphakelwa kwe-vinaigrette elula.

Ukuphikisana nokudla kwaseSwitzerland

  • Ukuhlala ekudleni kwaseSwitzerland akunconyelwe abesifazane abakhulelwe nabancelisayo.
  • Ukwanda kwesifo esingelapheki isikhathi esibi sokulandela indlela odla ngayo.

Izinzuzo zokudla kwaseSwitzerland

  1. Ukudla kwaseSwitzerland kwehlukile kwezinye izindlela eziningi zokwehlisa isisindo ngoba kunokuphikisana okumbalwa kakhulu. Uma kungekho zinkinga ezinkulu zempilo, inqubo izobe iphephile ukuyisebenzisa. Ekudleni okunjalo, umzimba awugcini nje ngokulahla isisindo, kepha futhi kuthuthukisa impilo nesimo somzimba. Ngokusho kokubuyekezwa kwabantu abaye bahlola le nqubo, umsebenzi womgudu wokugaya ukudla uba ngcono. Ngezinsuku ze-carbohydrate, kukhona ifayibha eningi yokudla ekudleni, ngakho-ke labo abanciphisa isisindo badlula inkinga ejwayelekile yokudla njengokuqunjelwa.
  2. Ukwehla kwesisindo kungaba okuphawuleka kakhulu, imigqa ye-plumb enhle sicela vele ezinsukwini zokuqala. Ukudla kwe-athomu kukuvumela ukuthi ulahlekelwe yinoma yiliphi inani lamakhilogremu, kuthatha isikhathi esithe xaxa.
  3. Ukudla kucishe kufane nendawo yonke; ayinayo imikhawulo yeminyaka. Udla kamnandi, ungabulawa yindlala futhi ngasikhathi sinye ujabulele ukwehla kwevolumu yomzimba.
  4. Izinhlobonhlobo ekukhethweni kwemikhiqizo yokulahlekelwa isisindo nazo ziyajabulisa. Isibonelo, uma ungathandi inyama, akekho ophoqa ukuthi uyidle, ingashintshwa ngempumelelo ngezinhlanzi, izilwane zasolwandle noma i-cottage shizi. Bonisa umcabango wakho futhi ukudla okudlayo ngeke kukudine.
  5. Ngemuva kokudla kwaseSwitzerland, amathuba okugcina umphumela otholakele makhulu. Njengoba kuphawulwe ngabaningi abanciphile emzimbeni, uma, ngemuva kokuqeda ukudla, ungaphumi konke, isibalo esikhangayo sihlala isikhathi eside.
  6. Ukudla kulinganisiwe futhi akunqandi umzimba wezinto ezidingekayo ukuze usebenze kahle. Asikho isidingo sokuthatha amavithamini angeziwe.

Okubi kokudla kwaseSwitzerland

  • Inqubo yaseSwitzerland ayinazithiyo ezibonakalayo. Kungahle kungafaneleki kuphela kulabo bantu abalwela ukunciphisa isisindo sombani.
  • Ukwehlisa isisindo, kuzodingeka ubekezele, ubonise amandla, ulawule ngokuqinile imenyu futhi uvikele izilingo zokudla.

Ukuqalisa kabusha ukudla kwaseSwitzerland

Njengoba uDkt Domel ngokwakhe esho, ukudla kwakhe kungaphindwa ngenyanga.

ISwitzerland Atomic Diet, uma uzizwa umuhle, kepha ufuna ukuguqula kakhulu isibalo sakho, ingaphindwa noma kunini lapho ufuna khona.

shiya impendulo