Ukudla okuphezulu oku-3 okuphumelela kakhulu

Ukwehlisa isisindo kuze kufike ku-5 kg ​​ezinsukwini eziyi-7.

Okuqukethwe kwamakholori ansuku zonke kungu-950-1395 Kcal.

Maye, kwesinye isikhathi imizamo yokwehlisa isisindo ayiholeli kumiphumela oyifunayo. Noma ukwazi ukukhipha amakhilogremu angeziwe, azobuya ngokushesha. Ukuze ungabhekani nomcimbi ongajabulisi onjalo, siphakamisa ukwamukela imigomo eyisisekelo yokudla okuphumelela kakhulu, okuvunywa ngochwepheshe abaningi futhi, ngokuya ngezibuyekezo, kusiza ukunciphisa isisindo nokugcina isisindo esisha.

Izidingo zokudla okunempilo

Ukudla kokuqala okusebenzayo, esikuncoma ukuthi unake - Ukudla kukaDucanithuthukiswe isazi sokudla saseFrance uPierre Ducan. Kususelwe, ikakhulukazi, ekwandeni kokudla kokudla okunothe ngamaprotheni. Kunezigaba eziningana kule ndlela. Isigaba sokuqala ukuhlasela, okwesibili ukushintshanisa (i-aka cruise), okwesithathu ukuhlanganisa, kanti okwesine ukuzinza.

Isikhathi sesigaba sokuqala sinqunywa ukuthi mangaki amakhilogremu okudingeka ulahlekelwe. Uma ufuna ukunciphisa isisindo ngo-10-20 kg, kwanele ukuhlala ekuhlaselweni izinsuku ezingama-3-5. Lapho uzama ukususa u-20-30 kg, isikhathi sokuhlaselwa siyizinsuku ezingama-5-7. Futhi uma udinga ukulahlekelwa ngaphezu kuka-30 kg, kuzodingeka uhlasele izinsuku ezingu-7-10. Ngalesi sikhathi, okuqinile kakhulu ekudleni kweDucan, udinga ukudla noma iyiphi inyama emuncu ne-offal, inhlanzi, izinhlanzi zasolwandle, ubisi olunamafutha namaqanda. Ungadla ukudla kunoma yikuphi ukuhlanganiswa kanye nenani elidingwa ngumzimba wakho uqobo. Ayikho inkambiso ecacile esunguliwe. Kuyafana nangezikhathi zokudla. Yidla ukudla lapho umzimba wakho ukufuna. Akufanele ulambe, njengokudla kakhulu. Ngaphezu kwalokho, ukudla okunikezwayo kuyanelisa impela, futhi ngisho nokuncane kwakho kufanele kusuthe kahle.

Nsuku zonke (nganoma yisiphi isigaba senkambiso) kufanelekile ukuphuza kuze kufike kumalitha amabili amanzi. Ngokuqondile, ekuhlaselweni, kokusebenza okuvamile kwepheshana lamathumbu, udinga ukudla i-oat bran nsuku zonke ngenani lama-2 tbsp. l. namabele kakolweni (2 tbsp. l.). Kusigaba sokuqala lapho kwenzeka khona ukwehla kwesisindo okusebenza kakhulu.

Esinyathelweni sesibili, konke ukudla okunikezwa esinyathelweni sokuqala kuvunyelwe, kanye nemifino (utamatisi, ukhukhamba, isipinashi, iklabishi, ama-radishes, i-asparagus, ubhontshisi obuluhlaza, upelepele, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, isipinashi, i-zucchini, ama-beet). Ngaphezu kwalokho, ekuhambeni ungathenga i-tbsp engu-1 ngosuku. l. isitashi, 1 tsp. i-cocoa engenawo amafutha, 2 tbsp. l. ukhilimu we-soy, 1 tsp. ukhilimu onamafutha angekho ngaphezu kuka-3-4%, amaconsi ambalwa amafutha yemifino, 30 g ushizi onamafutha aphansi, 1 tbsp. l. i-ketchup, 3 tbsp. l. noma yiliphi iwayini elomile ukupheka. Kulolu hlu, udinga ukukhetha imikhiqizo engaphezu kwemibili ozoyisebenzisa nsuku zonke.

Esigabeni sesibili, kuhlelwe ukushintsha izinsuku zamaprotheni kuphela nalezo ezihlanganiswe nemifino uze uthole umzimba owuthandayo. Ukudla kudlalelwa indawo yonke ngokuthi isisindo ngasinye esilahlekile singaba nohlelo lwaso lokushintshana kwezinsuku. Kungaba nezinhlelo ezinje: 2/2, 3/3, 5/5. Kepha izazi eziningi zokudla okunomsoco zibongela uhlobo lwe-1/1 njengolubekezeleleka kalula.

Ngemva kokulahlekelwa isisindo, ungaqhubekela esigabeni sesithathu, okuhloswe ngaso ukuhlanganisa umphumela otholiwe. Ubude balesi sigaba buncike enanini lamakhilogremu asele. Ikhilogremu ngayinye eyehlisiwe inqunyelwe izinsuku eziyi-10. Ngaphezu kwemikhiqizo evunyelwe ezigabeni ezimbili zokuqala (ingase idliwe), manje isivunyelwe ukudla nsuku zonke:

- isithelo esisodwa noma ingxenye yamajikijolo (cishe ama-200 g), kodwa ubhanana, amagilebhisi nama-cherry akuvunyelwe;

- izingcezu ezi-2 zesinkwa;

- kufika ku-40 g woshizi (amafutha aphansi kakhulu).

Ungadla ama-servings angu-2 ephalishi noma i-pasta (okunconyiwe kwe-hard-grade) masonto onke. Ungakwazi futhi ukukhokhela ukuphuza izingilazi ezimbili zewayini elomile ngesonto. Ngaphezu kwalokho, izikhathi ezi-2 ngesonto ungahlela idili lesisu futhi udle noma yini oyifunayo. Kodwa kubalulekile ukuthi le mikhosi emibili ingapheli izinsuku ezimbili zilandelana. Kuyoba kuhle uma ungakwazi ukumelana nekhefu lezinsuku ezimbalwa phakathi kwabo. Kulesi simo, amathuba okudliwayo ngeke abekwe ezindaweni eziyinkinga zomzimba. Kunconywa ukudla imikhiqizo yamaprotheni kuphela usuku olulodwa ngesonto.

Ngemva kokuqiniswa, isigaba sokugcina sokudla kukaPierre Ducan siqala, okunconywa ukuba siqhubeke kukho konke ukuphila. Okuwukuphela kwento okufanele yenziwe manje ukudla okungu-3 tbsp nsuku zonke. l. bran futhi kanye ngesonto ukuzijwayeza usuku lwamaprotheni ahlanzekile (njengasesigabeni sokuqala sendlela). Kokunye, yidla ngokubona kwakho. Vele, uma ungafuni ukwenqaba yonke imizamo yakho yokwehlisa isisindo, zama ukwethula imikhiqizo yamaprotheni anamafutha aphansi ekudleni kwakho futhi ungadli ngokungagwegwesi ukudla okunekhalori ephezulu nokudla okunamafutha ngamanani amakhulu.

Inqubo elandelayo yokwehlisa isisindo ibhekiswe hhayi ekunciphiseni isisindo kuphela, kepha ekubumbeni kabusha indlela yokudla nesimo sengqondo maqondana nokudla kukonke uhlelo lwe-Minus 60, eyakhiwa ngu-Ekaterina Mirimanova, okwazile ukwehlisa isisindo esingama-60 kg ngokweqile.

Izimiso eziyisisekelo zalokhu kudla zimi kanje.

  • Kunconywa ukwehlukanisa ukwamukelwa kokudla kube izidlo ezi-3 zendabuko. UMirimanova weluleka ukwenqaba ukudla okulula. Uma ekuqaleni kunzima ukujwayela ukudla kathathu ngosuku, zivumele uzitika ngezithelo, imifino, ubisi omuncu olunamafutha amancane ngesilinganiso esincane phakathi kokudla okuyinhloko, kodwa zama ukusuka kancane kulo mkhuba.
  • Awukwazi ukweqa ukudla kwasekuseni. Kunconywa ukudla ngehora lokuqala ngemuva kokuvuka. Uma ungenayo isifiso sokudla, khona-ke okungenani uphuze i-kefir futhi udle ucezu lukashizi. Ngisho noma ungazange udle ekuseni ngaphambili, uzojwayela ukudla kwasekuseni, ikakhulukazi njengoba kuphela ngesikhathi lapho ungakwazi ukuthenga noma yikuphi ukudla (kanye nekhekhe, namazambane athosiwe, ne-pizza oyikhonzile). Yidla noma yini inhliziyo yakho efisa, futhi ukhohlwe ngakho kuze kuse. Into esemqoka ukuthi ungadli ngokweqile. Okuwukuphela kwento umlobi wenqubo encoma ukuyeka ngisho nasekuseni ushokoledi wobisi. Kodwa-ke, ushokoledi omnyama osemthethweni onokuqukethwe okuphezulu kwe-cocoa unganciphisa izifiso zakho zikashukela uma uhlushwa yizo.
  • Eminye imikhawulo iyasebenza ekudleni kwasemini. U-Mirimanova uncoma ukuyeka ukuba umngane ngokudla okumnandi nokunesitashi (ngaphandle kwe-durum kakolweni pasta) futhi udle ikakhulukazi okusanhlamvu (ubuckwheat, irayisi) kanye nemikhiqizo yenyama nezinhlanzi. Amaprotheni nama-carbohydrate anjalo angahlanganiswa nomunye. Kodwa amazambane noma i-pasta enezinhlanzi nenyama, kungcono ukungaphazamisi futhi udle le mikhiqizo ngokwehlukana. Noma iyiphi indlela yokulungisa ukudla ngaphandle kokuthosa. Kunconywa kakhulu ukwengeza isidlo sasemini nganoma yimiphi imifino nezithelo (ama-apula, izithelo ze-citrus, ama-plums, i-kiwi, ikhabe, uphayinaphu, ukwatapheya). Ungathathwa izithelo namajikijolo. Uma ufuna ukudla lokhu kudla kakhulu, kwenzele ukudla kwasekuseni. Izithelo namajikijolo okungashiwongo nakho kufanelekile ukudliwa ngaphambi kuka-12 emini. Futhi ngesidlo sasemini ungadla ubisi nemikhiqizo yobisi oluvutshiwe ngokuqukethwe kwamafutha angekho ngaphezu kuka-5%, ushizi onzima ngamanani amancane, amaqanda, izilwane zasolwandle kanye ne-offal. Kusukela okusanhlamvu, ngaphezu kwe-buckwheat nelayisi, ungakwazi ngezikhathi ezithile uziphathe ku-couscous.
  • Isidlo sakusihlwa, ngokwemithetho yale nqubo, kufanele senzeke cishe ngo-18 pm futhi kube ukudla okulula kakhulu ngangokunokwenzeka. Kunezinketho eziyi-7 zokudla kwakusihlwa, udinga ukukhetha eyodwa yazo bese uhlanganisa imikhiqizo ngokuya ngezidingo zokudla. Izinhlobo zemikhiqizo zivunyelwe ngokufana nesidlo sasemini, kodwa izidingo zokuhlanganiswa kwazo ziqinile. 1 - izithelo nobisi; 2 - izithelo nemifino; 3 - izithelo nokusanhlamvu; 4 - ubisi nemifino; 5 - imifino nokusanhlamvu; I-6 - inyama noma imikhiqizo yenhlanzi (akunconywa ukuxuba ukudla okunjalo komunye nomunye, kungcono nje ukudla i-fillet yenkukhu ebilisiwe noma ucezu lwenhlanzi ebhakiwe); I-7 - ubisi, ushizi kanye nama-crisps (akukho ngaphezu kwama-croutons angu-3-4 avunyelwe).
  • Ngemuva kwesidlo sakusihlwa, ungaphuza kuphela itiye / ikhofi elingenashukela namanzi ahlanzekile. Amanzi amaminerali akhazimulayo nawo avunyelwe, kepha qaphela ngoba angakha isifiso sakho sokudla. Emicimbini yakusihlwa, ungakwazi ukukhokhela ingilazi yewayini elomile kanye nezilayi ezimbalwa zeshizi elinamafutha aphansi. Kepha zama ukungakwenzi lokhu kaningi, ngaphandle kwalokho inqubo yokwehlisa isisindo ingahle yehle kakhulu.
  • Buka isikhumba sakho. Njengoba imiphumela yokwehlisa isisindo lapho ushintshela ekudleni okunjalo ivame ukubonakala ngokushesha okukhulu, udinga ukuvimbela umzimba ekuwohlokeni. Yenza izinqubo zezimonyo bese uzama ukunikela okungenani imizuzu engama-20 kwezemidlalo nsuku zonke. Umbhali wohlelo akabizi ukuqeqeshwa okusindayo kwamandla omzimba.
  • UMirimanova weluleka ukunaka ngokukhethekile isimo sengqondo ngaphambi kokulahlekelwa isisindo. Udinga ukuthanda nokwamukela umzimba wakho, ungalweli ukwehla kwesisindo esisheshayo futhi uma kwenzeka ukuwohloka (uma kwenzeka lokhu kungazelelwe) ungazisoli futhi ungazilambisi, kepha qhubeka nje.
  • Ngemuva kokuthola umphumela oyifunayo, kufanelekile ukushintshela ekunakekelweni. Ukwenza lokhu, ungadla noma yini oyifunayo ngesidlo sasekuseni nangesikhathi sasemini (okungcono ngaphambi kuka-15: XNUMX), futhi udinga ukudla kwakusihlwa ngokuya ngohlu oluvunyelwe. Kepha isikhathi sesidlo sokugcina sivunyelwe ukuhanjiswa ngemuva kwehora elilodwa.

Futhi, enye yezindlela eziphumelela kakhulu zokwehlisa isisindo, ngokusho kokubuyekezwa kwenani elikhulu labantu abazibonele ngokwabo, ukudla okushisayo okunamafutha… Yena, ngokungafani nezindlela ezingenhla, unesikhathi esifushane. Ukudla kuhlala isonto elilodwa futhi kuhle kubantu abadinga ukulahlekelwa inani elincane lamakhilogremu. Ezinsukwini ezingu-7, ungalahlekelwa isisindo esingeqile esingu-4-5 kg.

Umphumela wokushiswa kwamafutha wenqubo ungenxa yokuthi ukudla ngakunye kuhlanganisa imikhiqizo yamaprotheni, ukugaya lapho umzimba usebenzisa khona amandla amaningi kunokunye ukudla. Isidlo ngasinye samaprotheni kufanele sihambisane nokuphakelwa kwemifino noma izithelo. Ukuba khona kwabo kwimenyu kwenza inqubo ithembeke kakhudlwana futhi inikeza umzimba nge-fiber namavithamini ahlukahlukene. Kodwa kufanele kuqashelwe ukuthi izithelo zivame ukusiza ukuvusa isifiso sokudla. Uma ubona lo mphumela kuwe, khona-ke ntambama kungcono ukudla imifino.

Imenyu yansuku zonke yokushisa amafutha kufanele ihlelwe ngokuvumelana nezimiso ezilandelayo. Udinga ukudla kwasekuseni nengxenye yemikhiqizo yamaprotheni, imifino noma izithelo eziphakanyiswe ohlwini olungezansi. Isidlo sasemini sihlanganisa ukufakwa kwengxenye yamaprotheni, ama-carbohydrate, imifino noma izithelo. Isidlo santambama siphinda izincomo eziphakanyiselwe ukudla kwasemini, futhi isidlo sakusihlwa siphinda izincomo zesidlo sasekuseni.

Isidlo sokuqala kufanele sithathwe kungakapheli ihora elilandelayo (ubuningi besibili) ngemuva kokuvuka. Kubalulekile ukufaka izinqubo ze-metabolic. Kepha isidlo sakusihlwa sibiza amahora ama-2-3 ngaphambi kokuthi kucishe ukukhanya. Ungaphambuki ekudleni kwakho futhi udle ngasikhathi sinye nsuku zonke.

Uhlu lokudla okuvunyelwe ekudleni lubukeka kanjena.

Amaprotheni:

- 180 g wezinhlanzi ezondile;

- amaqanda ama-2 enkukhu;

- 200 g wezinhlanzi zasolwandle;

- 200 g wenkukhu (ngaphandle kwesikhumba);

- 100 Mnu ephansi fat cottage shizi;

i-fillet ye-veal - 120 g;

- 60 g woshizi onzima onokuqukethwe okuncane kwamafutha hhayi usawoti kakhulu;

- 30 g wamantongomane (noma yikuphi, ngaphandle kwamakinati);

- 100 g wesoya;

- 250 ml yobisi olunamafutha.

Izithelo zemifino:

- 400 g wesaladi yemifino eluhlaza (kungafakwa imidumba namazambane);

- 300 g wemifino eshubile (ngaphandle kwamazambane);

- 200 g wezithelo namajikijolo ahlukahlukene ngesimo sesaladi (kunikezwa izintandokazi kuma-apula, ama-tangerines, ama-apricot, ama-raspberries, ama-strawberry, ama-cherries, ama-cherries);

- 60 g wezithelo ezomisiwe;

- 2 izingcezu ezinkulu ikhabe;

- Izithelo ezi-1-2 (kokungenhla) ziphelele.

Amakhabhohayidrethi:

- 200 g (okwenziwe ngomumo) i-buckwheat, ilayisi, i-pasta eqinile;

- 4 tbsp. l. amazambane acubuziwe noma ubhontshisi obilisiwe;

- 1-2 izingcezu zesinkwa se-rye noma isinkwa esiphelele senhlamvu.

Ungasebenzisa futhi inani elincane lamafutha ngosuku, okungukuthi: 1 tbsp. l. uwoyela wemifino, 0,5 tbsp. l. ibhotela. Izikhathi ezimbili ngesonto, ungadla u-100 g wezinhlanzi ezinamafutha.

Kunconywa ukuhlanganisa ukudla okushisa amafutha nemidlalo, futhi ngemva kokuyishiya, unamathele ezimisweni zokudla okunomsoco futhi ugxile ekudleni okunempilo hhayi okunekhalori ephezulu, ngaphandle kokuvalelisa emikhiqizweni yamaprotheni.

Imenyu yokudla ephumelelayo

Ukudla Ukudla kukaPierre Ducan

Isigaba 1

Ukudla kwasekuseni: amaqanda othosiwe anenyama, aphekwe ngaphandle kokufaka uwoyela; inkomishi yekhofi (ne-sweetener).

Isidlo sasemini: umhluzi onezicucu zenyama neqanda elibilisiwe.

Isidlo sasemini: ingilazi ye-kefir engenamafutha.

Isidlo sakusihlwa: isitshulu senhlanzi; itiye.

Isigaba 2

Ukudla kwasekuseni: amaqanda aqhekeziwe ngesinkwa se-bran; itiye.

Isidlo sasemini: isobho ngomhluzi wemifino ngezicucu zenyama.

Isidlo sasemini: i-cottage shizi casserole netiye.

Isidlo sakusihlwa: inyama ebhakwe nesaladi yemifino.

Isigaba 3

Ukudla kwasekuseni: i-curd ne-berry casserole; itiye.

Isidlo sasemini: ingxenye ye-hodgepodge kanye ne-bran crispbread embalwa.

Isidlo sasemini: i-apula noma i-orange.

Dinner: inyama yenkukhu; utamatisi omusha; kefir (250 ml).

Imenyu yesampula ye- uhlelo lwe-Minus 60 izinsuku ezingama-3

Usuku 1

Ukudla kwasekuseni: ingxenye ye-oatmeal, engalungiswa obisini, ngokungezwa kwezithelo noma izithelo ezomisiwe; ucezu kashokoledi omnyama; itiye / ikhofi elinobisi.

Isidlo sasemini: i-pilaf enenyama enomzimba kanye nesaladi yekhukhamba-utamatisi; i-apula; itiye.

Isidlo sakusihlwa: i-cottage shizi enezicucu ze-apula neplamu; ingilazi ye-kefir.

Usuku 2

Ukudla kwasekuseni: ama-sandwich ama-2 anesifuba senkukhu, ushizi namakhambi; inkomishi kakhokho; idlanzana lamajikijolo owathandayo.

Isidlo sasemini: isobho nomhluzi wemifino enezicucu zenyama enomzimba nelayisi; ikhukhamba isaladi ngeklabishi elimhlophe, elinongwe ngenani elincane lamafutha yemifino; izingcezu ezimbalwa zikashizi onzima; itiye noma ikhofi.

Isidlo sakusihlwa: ubhaka wenkukhu obhakiwe, ongozwa ngamakhambi; itiye.

Usuku 3

Ukudla kwasekuseni: i-omelet yamaqanda amabili enkukhu, ubisi, inyama noma i-ham namakhowe ngamakhambi; izinkwa ezimbalwa ezigcwele okusanhlamvu noshizi; ikhofi ngobisi.

Isidlo sasemini: i-pasta elukhuni noshizi omncane; utamatisi omusha; ama-plums ambalwa; ikhofi (kungenzeka ngobisi olunamafutha aphansi).

Isidlo sakusihlwa: iphalishi le-buckwheat nesaladi yemifino engenalutho, okubandakanya ukhukhamba, utamatisi nopelepele wensimbi.

Ukudla okulinganiselwe kwe- ukudla okushisayo okunamafutha

Ukudla kwasekuseni: amaqanda ama-2 enkukhu, abilisiwe noma aphekwe epanini ngaphandle kokufaka uwoyela; utamatisi kanye nekhukhamba isaladi.

Isidlo sasemini: ucezu lwenyama yenkomo ebilisiwe noma ebhakwe; ingxenye yelayisi nemifino eshubile.

Isidlo sasemini sasemini: isibopho senhlanzi ebhakwe; ingxenye ye-buckwheat ne-apula.

Isidlo sakusihlwa: i-cottage shizi nezicucu ezimbalwa zekhabe.

Ukungafani kokudla okuphumelelayo

  • Ngokudla kwamaprotheni (UPierre Ducan futhi ukushisa kwamafutha) akufanele uhlale nesifo sezinso, ukubhebhetheka kwanoma yiziphi izifo ezingalapheki, ngesikhathi sokukhulelwa kanye ne-lactation.
  • Kunoma ikuphi, iseluleko sochwepheshe siyathandeka kakhulu.

Izinzuzo zokudla okunempilo

Izinzuzo Ukudla kukaPierre Ducan:

  1. amakhilogremu okuqala ahamba ngokushesha, okuthuthukisa isisusa sokuqhubeka nokunciphisa umzimba;
  2. njengomthetho, ukudla kuyasebenza, noma ngabe uke wazama kaningi ukwehluleka ukunciphisa isisindo ngaphambili, futhi umzimba, kubonakala sengathi usuvele uvikelekile ukuzivikela;
  3. ayikho imikhawulo noma enanini lokudla noma ngesikhathi sokudla;
  4. ungakwazi ukucabanga ngezindlela zokupheka, ukupheka okuningi futhi okumnandi;
  5. indlela ihlanganisa imikhiqizo yemvelo.

Izinzuzo amasistimu we-Minus 60:

  1. ayikho imikhawulo yobudala, abesifazane bangabambelela ohlelweni ngesikhathi sokukhulelwa nalapho bedlisa ingane (mhlawumbe ngokulungiswa okuthile kusincomo sikadokotela oya khona);
  2. ungadla noma yini, ngezikhathi ezahlukahlukene zosuku, ngakho-ke amathuba okuba afakwe isibiliboco esenqatshelwe ntambama mancane ngokwedlulele;
  3. inqubo ayibangeli ukunganaki, ubuthakathaka, ukukhathala, ukungezwani kwemizwa, njll.
  4. ngokuhlelwa okunengqondo kwemenyu, umzimba unikezwa nazo zonke izinto nezakhi ezidingekayo ekusebenzeni okujwayelekile;
  5. ukudla kungalandelwa isikhathi esingenamkhawulo;
  6. uhlelo aluphikisani nemithetho yezokwelapha kanye nemigomo yokudla okufanele, ixhaswa odokotela abaningi nezazi zokudla;
  7. asikho isidingo sokuzithwesa umthwalo ngokubala ikhalori nokulinganisa izingxenye zokudla.

Izinzuzo ukudla okushisayo okunamafutha:

  1. i-metabolism iyathuthuka, ngenxa yalokho amathuba okugcina imiphumela etholakele akhula;
  2. i-insulin noshukela wegazi kujwayelekile;
  3. ukudla okuhlukahlukene;
  4. ungazibhalela imenyu ngokuya ngokuthanda kwakho.

Okubi kokudla okuphumelelayo

Okumbi Ukudla kukaPierre Ducan:

  • Ukudla kungakudinisa ngokushesha ngokuzidla okukodwa, ikakhulukazi uma ungathandi ukupheka;
  • inqubo ingabangela ukushoda kwamavithamini emzimbeni, ngakho-ke kunconywa ukuthatha i-vitamin ne-mineral complex;
  • njengoba ukudla kukhuthaza ukukhiqizwa kwemizimba ye-ketone, ukukhathala kungazwakala ezinsukwini zokuqala zokudla;
  • Ukudla kungadala ukushoda kwamafutha, ngakho-ke abanye abondli bancoma ukwandisa inani lokudla okunamafutha asezitshalweni ekudleni futhi kudle okungenani i-1 tsp. amafutha nsuku zonke.

Okumbi amasistimu we-Minus 60:

  • abantu abajwayele ukudla sekwedlule isikhathi bangakuthola kunzima ukufunda ukungadli ngemuva kuka-18: 00 pm;
  • labo abangakaze badle ngaphambilini kungenzeka bangazizwa bathanda ukudla ekuseni ekuqaleni. Ziqeqeshe. Yidla okungenani okuthile okukhanyayo amahlandla ambalwa, futhi nomzimba ngokwawo uzoqala ukucela ukudla okufunwayo ngezikhathi zokuqala zosuku.

Okumbi ukudla okushisayo okunamafutha:

  • inani eliningi lamaprotheni elingena emzimbeni ngokudla lingavusa ukungasebenzi kahle kwesibindi, izinso noma umgudu wamathumbu;
  • kungaba nzima ukunamathela ekudleni okunjalo kubathandi bamaswidi, okungavunyelwe nakancane.

Ukunikeza kabusha ukudla okunempilo

  • К ukudla okushisayo okunamafutha akunconywa ukuthi ufune usizo ngaphezu kwesisodwa ngenyanga.
  • Izinhlelo zeMirimanova ungakwazi ukunamathela kuyo uma nje uthanda.
  • Ukwenza kabusha Ukudla kukaDkt. Ducan ungasebenzisi ngaphezu kwesisodwa njalo eminyakeni emi-2.

Noma iyiphi indlela oyisebenzisayo yokwehlisa isisindo, zama ukudla ngendlela efanele esikhathini esizayo. Ngemuva kwalokho, ngokuqinisekile, isikhalazo esisha kuye ngeke nje sidingeke.

shiya impendulo