Ukudla utamatisi, izinsuku ezintathu, -3 kg

Ukwehlisa isisindo kuze kufike ku-4 kg ​​ezinsukwini eziyi-3.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-300 Kcal.

Uyawuthanda utamatisi? Kuvela ukuthi le mifino emnandi futhi enamanzi ingaba yizimbangi empini yokulwa nokukhuluphala. Sethula ukunaka kwakho izinketho ezithandwa kakhulu futhi ezisebenzayo zokwehlisa isisindo sikatamatisi.

Izidingo zokudla utamatisi

Indlela emfushane katamatisi yokuguqula isibalo ihlala njalo 3 usuku, ukwehla kwesisindo ngalesi sikhathi kufinyelela kuma-4 kilograms. Uma singekho isikhathi sokuncipha kancane kancane kwesisindo (okuyinto izazi eziningi zokudla okunomsoco zisakubiza), utamatisi uzokusiza ukuthi ulungise ngokushesha isibalo sakho. Imenyu yokudla ilula kakhulu. Lonke usuku lokuqala sidla utamatisi omusha siphuze ujusi katamatisi. Kubalulekile ukuthi kungabikho ndawo kashukela esiphuzweni. Kungcono ukuphuza ujusi owenziwe ekhaya, ikhwalithi ongangabazi ngayo. Ngosuku lwesibili, irayisi elibilisiwe kuphela, okusanhlamvu okunsundu kuyisinqumo esingcono kakhulu. Usuku lwesithathu luphinda ukudla kosuku lokuqala. Izinga lokusetshenziswa kwamanzi nsuku zonke okungenani izingilazi eziyi-8. Ungathola inkomishi yetiye noma yekhofi uma uthanda. Kufanele uyeke ukufaka usawoti kanye noshukela kukho konke ukudla neziphuzo.

Okukhona ukudla utamatisi masonto onke esibizwa “Plus one”… Ngokungeziwe kujusi wetamatisi ongagcotshiwe, okuyisici esiyinhloko sokudla, ungangeza omunye umkhiqizo ovela kulolu hlu nsuku zonke:

- amazambane;

- i-cottage shizi enamafutha amancane noma aphansi;

- izithelo (amagilebhisi nobhanana kuphela akuvunyelwe);

- izithelo ezomisiwe (ngaphandle kufaka phakathi amakhiwane, ubhanana, omisiwe);

- i-chicken fillet;

- izinhlanzi ezondile.

Esontweni, ungalahlekelwa kufika kumakhilogremu angama-6 angenasidingo. Nsuku zonke, ngaphezu kwesibopho se-1,5 wamalitha wamanzi amsulwa, ungaphuza kuze kufike ku-300 ml wetiye engenalutho noma ikhofi. Kunconywa ukuthi udle ku-"plus one" kancane kancane.

Inketho emaphakathi - utamatisi “izinsuku ezinhlanu”, lapho ungavalelisa khona kumakhilogremu amathathu noma amane engeziwe. Phakathi kokudla, ungaphuza kufika ku-500 ml wejusi yetamatisi nsuku zonke. Ukudla kufaka imifino ehlukahlukene, i-pasta eqinile, amakhowe, kanye ne-toast ephelele yezinhlamvu.

Kulabo abakulungele ukubekezela, ungalweli ukuthola imiphumela esheshayo, baqikelela ikakhulukazi ngempilo yabo, ochwepheshe sebethuthukile utamatisi udla izinsuku eziyi-14… Inikeza ukwehla kwesisindo esingu-4-5 kg. Le ndlela ifaka phakathi ukudla kathathu ngosuku ukwenqaba ukudla ngemuva kuka-18: 00 (ubuningi be-19: 00). Imenyu isuselwa kujusi wetamatisi, izithelo nemifino ehlukahlukene, irayisi elinsundu noma elinsundu, isinkwa sikarayi. Futhi, khumbula ukuphuza uketshezi oluningi.

Akunandaba ukuthi ulahlekelwa kanjani isisindo ngotamatisi, zama ukwenza isikhathi semidlalo. Uma kungenakwenzeka ukuzivocavoca ngokugcwele, khona-ke nokuzivocavoca kwasekuseni okuthatha imizuzu eyi-15-20 kuzokwanela ukwenza umzimba ungabi mncane kuphela, kepha futhi ulingane. Bala izindawo ezinenkinga zesibalo, udle ngokuya ngemithetho yokudla, futhi umphumela ngokuqinisekile awuzukufika isikhathi eside.

Uma ungenalo ithuba, amandla noma isifiso sokudla utamatisi ngokugcwele, kepha usafuna ukulungisa isibalo sakho, vele ungeze eminye yale mifino ekudleni kwakho. Faka enye ingxenye yemenyu notamatisi. Kuhle kakhulu ukubenza babe okunye kokudla okunamafutha nokunoshukela.

Ngemuva noma ngaphambi kokudlula kokudla, ukusiza isisu nomzimba ukubhekana nemiphumela yokuqhuma kwekhalori, ungahlela eyodwa usuku lokuzila utamatisi… Ekuseni, kufanele udle ucezu lwesinkwa (rye noma ufulawa) nengilazi yejusi yetamatisi. Kwasemini, ungakwazi ukukhokhela isigamu ilitha yalesi siphuzo, futhi kusukela ekudleni unganikeza okuthandayo kuphalishi welayisi ongenasawoti (izipuni ezimbalwa) kanye nemifino ebilisiwe noma ebhakiwe engenasitashi (1-2 ama-pcs.). I-apula eliluhlaza kanye nengilazi yejusi yetamatisi yizinqumo ezinhle zokudla kwantambama. Esidlweni sakusihlwa, kunconywa i-100 g yefillet yenkukhu ephekiwe ne-100 ml yejusi yetamatisi. Usuku olunjalo, njengomthetho, lubekezelelwa kalula, luvumela isisu ukuba siphumule futhi silethe umuzwa omnandi wokukhanya.

Ukuphuma ekudleni kotamatisi, udinga ukwethula ukudla okungavunyelwe kukho ngokucophelela futhi kancane kancane. Isincomo esifanayo sisebenza kasawoti. Ukungeniswa kwayo okubukhali ekudleni kungadala, okungenani, ukuvuvukala komzimba. Futhi, ungakhohlwa ukudla okungenani utamatisi omncane noma uphuze ingilazi yejusi kusuka kule mifino ngesikhathi sokudla.

Utamatisi imenyu

Imenyu yokudla utamatisi izinsuku ezintathu

Usuku 1

Ukudla kwasekuseni: 2 utamatisi.

Isinongo: ujusi wetamatisi (ingilazi).

Isidlo sasemini: 2 utamatisi; ujusi wetamatisi (ingilazi).

Isidlo sasemini: 1 utamatisi.

Isidlo sakusihlwa: 1 utamatisi; ujusi wetamatisi (ingilazi).

Ngaphambi kokulala: uma ufisa, ungaphuza futhi kuze kufike ku-200 ml wejusi.

Usuku 2

Ukudla kwasekuseni: 50 g welayisi.

Isinongo: 25-30 g welayisi.

Isidlo sasemini: amagremu angama-50 elayisi.

Isidlo sasemini: 25-30 g welayisi.

Isidlo sakusihlwa: kufika ku-50 g welayisi.

Note

… Isisindo selayisi sikhonjisiwe singavuthiwe.

Usuku 3 uphinda imenyu yosuku lokuqala lokudla.

Imenyu yamatamatisi "kanye neyodwa" imenyu yesonto

UMsombuluko

Ukudla kwasekuseni: 50 g wamazambane abhakabhaka; ujusi wetamatisi (ingilazi).

Isinongo: ujusi wetamatisi (ingilazi).

Isidlo sasemini: 50 g wamazambane ngemifaniswano yawo.

Isidlo sasemini: ujusi wetamatisi (ingilazi).

Isidlo sakusihlwa: 50 g wamazambane abhakiwe (ngamakhambi); ujusi wetamatisi (ingilazi).

NgoLwesibili

Ukudla kwasekuseni: i-cottage shizi (200 g).

Isinongo: ujusi wetamatisi (ingilazi).

Isidlo sasemini: i-cottage shizi (200 g); ujusi wetamatisi (ingilazi).

Isidlo sasemini: ujusi wetamatisi (ingilazi).

Isidlo sakusihlwa: i-cottage shizi (100 g); ujusi wetamatisi (ingilazi).

NgoLwesithathu

Ukudla kwasekuseni: i-apula nesaladi lewolintshi.

Isinongo: ujusi wetamatisi (ingilazi); ipheya.

Isidlo sasemini: amapentshisi amancane ambalwa; ujusi wetamatisi (ingilazi).

Isidlo sasemini: uhhafu wamagilebhisi; utamatisi juice (ingilazi).

Isidlo sakusihlwa: i-apula elibhakiwe ujusi wetamatisi (ingilazi).

NgoLwesine

Ukudla kwasekuseni: 100 g wenhlama yenkukhu ephekiwe; ujusi wetamatisi (ingilazi).

Isinongo: ujusi wetamatisi (ingilazi).

Isidlo sasemini: 200 g wenhlama yenkukhu eshubile.

Isidlo sasemini: ujusi wetamatisi (ingilazi).

Isidlo sakusihlwa: kufika ku-200 wenkukhu ebilisiwe kanye no-200 ml wejusi yetamatisi.

Friday

Ukudla kwasekuseni: 150 g wamabhilikosi omisiwe; ujusi wetamatisi (ingilazi).

Isinongo: ujusi wetamatisi (ingilazi).

Isidlo sasemini: 200 g wenhlanganisela yama-prune nama-apula omisiwe; ujusi wetamatisi (ingilazi).

Isidlo sasemini: ujusi wetamatisi (ingilazi).

Isidlo sakusihlwa: 150 g we-prunes.

Saturday

Ukudla kwasekuseni: 150 g we-cottage shizi; ujusi wetamatisi (ingilazi).

Isinongo: 150 g we-cottage shizi.

Isidlo sasemini: 100 g we-cottage shizi; ujusi wetamatisi (ingilazi).

Isidlo sasemini: 150-200 g we-cottage shizi.

Isidlo sakusihlwa: uhhafu welitha ujusi wetamatisi.

Sunday

Ukudla kwasekuseni: 100 g wezinhlanzi ezibilisiwe; ujusi wetamatisi (ingilazi).

Isinongo: 100 g wenhlanzana yenhlanzi, iyisitshulu ngaphandle kokungeza uwoyela; ujusi wetamatisi (ingilazi).

Isidlo sasemini: 200 g inhlanzi eyosiwe; ujusi wetamatisi (ingilazi).

Isidlo sasemini: 100 g wezinhlanzi ezifakwe othosiwe ngaphandle kukawoyela.

Isidlo sakusihlwa: ujusi wetamatisi (ingilazi).

Imenyu yokudla utamatisi “izinsuku ezinhlanu”

Usuku 1

Ukudla kwasekuseni izinsuku ezingu-1-4

Ukudla kuyafana: ubhontshisi, njengokusabalala, sebenzisa ushizi onamafutha amancane noma ushizi we-cottage shizi; 1 utamatisi omusha; inkomishi yekhofi engenalutho.

Isidlo sasemini: i-spaghetti esincane esenziwe nge-pasta evunyelwe nge-50 g fresh utamatisi isosi, i-basil nogalikhi.

Isidlo sakusihlwa: utamatisi ngesipinashi, obhakwa ngeqanda elimhlophe.

Usuku 2

Isidlo sasemini: ikhukhamba notamatisi isaladi enongiwe ngamafutha yemifino (mhlawumbe omnqumo).

Isidlo sakusihlwa: izingcezu zikatamatisi ezigoqiwe namakhowe

Usuku 3

Isidlo sasemini: utamatisi obhakwe noshizi onzima omncane.

Isidlo sakusihlwa: imifino (ngaphandle kwamazambane), eyosiwe, egcotshwe ngamafutha omnqumo amancane.

Usuku 4

Isidlo sasemini: isobho nge-30 g ye-pasta nobisi olunamafutha amancane; isithelo esingeyona isitashi.

Isidlo sakusihlwa: i-spaghetti enososo wemvelo katamatisi namakhambi.

Usuku 5

Ukudla kwasekuseni: izingcezu ze-apula noma ipheya, zimbozwe ngeyogathi yemvelo.

Isidlo sasemini: isemishi elenziwe ngerowu encane yamabele, utamatisi kanye noletisi.

Isidlo sakusihlwa: Ukuphakelwa kwemifino eyosiwe.

Imenyu Yokudla Utamatisi Yezinsuku eziyi-14

Ukudla kwasekuseni: isinkwa se-rye (1-2 tincetu); ijusi yetamatisi esanda kufinywa (ingilazi); noma yisiphi isithelo esingeyona isitashi.

Isidlo sasemini: 100 g welayisi (isisindo esenziwe ngomumo); inani elifanayo lezinhlanzi ezibilisiwe noma ezibhakiwe; Ingilasi yojusi wotamatisi; imifino engeyona isitashi; i-aphula elincane (okungcono okuluhlaza).

Isidlo sakusihlwa: 50 g welayisi elibilisiwe kanye ne-steam yenkomo yenkomo; Ingilasi yojusi wotamatisi; ikhukhamba notamatisi (noma enye imifino, ngaphandle kwamazambane, enesisindo esifinyelela ku-300 g).

Ukungafani kokudla kwetamatisi

  1. Ukudla kwetamatisi kuyaphikisana nezifo ezihambisana ne-duodenum.
  2. Vele, utamatisi wokuncipha kwesisindo awulungele labo abaphikisana nale mifino.
  3. Futhi, awukwazi ukwehlisa isisindo ngale ndlela kulabo abazi mathupha ngesisu noma isifo sesilonda sesilonda.
  4. Ngaphezu kwalokho, utamatisi akufanele udliwe uma kwenzeka ufakwa ubuthi, noma ubonakale ubumnene. Bangenza isimo sibe sibi kakhulu. Ngakho-ke, uma ngesikhathi sokudla uhlangabezana nale nkinga, yeka leyo nqubo ngokushesha.

Izinzuzo zokudla utamatisi

  1. Ukutholakala okwanele kwetamatisi ekudleni kukhuthaza ukukhula kwe-hormone adiponectin emzimbeni. Inezinto eziningi ezilwa nokuvuvukala futhi imelana nokufakwa kukasawoti ezindongeni zemithambo. Futhi, i-adiponectin inciphisa amathuba okukhuluphala, umdlavuza, isifo sikashukela. Le hormone ibaluleke kakhulu kubulili obulungile ngesikhathi sokunqamuka kokuya esikhathini.
  2. Ucwaningo lwesayensi lukhombisile ukuthi ukudla utamatisi kwehlisa ingozi yomdlavuza webele ngo-13%.
  3. Utamatisi onothando nakho kuhle ebuchosheni. Ikakhulu, utamatisi unciphisa amathuba ezifo zikaParkinson kanye ne-Alzheimer's. ILycopene, enika utamatisi umbala wayo, ingenye yama-antioxidants anamandla kakhulu, futhi ibuye ibhekele ukuqina nempilo yamathambo. Emasontweni angama-3-4 kuphela engekho ekudleni kokudla okunothe nge-lycopene, isakhiwo sethambo siba ntekenteke, njengoba isakhiwo saso siguquka futhi siba mncane.
  4. Utamatisi ubuye usize ukuqinisa amasosha omzimba futhi ube nomthelela omuhle ekusebenzeni kwesistimu yenhliziyo.
  5. Ososayensi abavela eJapane bathole ukuthi utamatisi uqukethe into evuselela ukushisa amafutha esebenza kahle futhi ngasikhathi sinye ivimbela ukuqoqwa kwezendlalelo ezintsha zamafutha. Kuze kube manje, ochwepheshe batusa ukuphuza izingilazi ezi-3 zejusi yetamatisi nsuku zonke.

Okubi kokudla kwetamatisi

  • Abanye abantu baba nesithukuthezi ngokusetshenziswa isikhathi eside nokuchichima kotamatisi nejusi kubo, yingakho isifiso sokudla le mifino sinyamalala isikhathi eside, futhi hhayi wonke umuntu ophumelela ukuqedela inqubo.
  • Ingxenye yamakhilogremu alahlekile ivame ukubuyiswa ngokuhamba kwesikhathi. Lokhu kungenxa yokuthi ukwehla kwesisindo kwenzeka, ikakhulukazi, ngenxa yokususwa koketshezi emzimbeni, hhayi amafutha ngqo.

Ukuphinda ukudla utamatisi

Ungalandela izinhlobo zamasonto onke nezimfushane zokudla utamatisi okungaphezu kwesisodwa ngenyanga.

Uma ukudla kudla isikhathi eside, akunconywa ukuthi uhlale phansi futhi ngaphambi kwezinsuku ezingama-50-60 ngemuva kokuphothulwa. Futhi kungcono ukuthatha ikhefu isikhathi eside ukuvumela umzimba ukuthi ululame ngokuphelele.

shiya impendulo