Ukudla okuphuthumayo, izinsuku ezingu-7, -7 kg

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

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-340 Kcal.

Impela uzwile kaninginingi ukuthi ukwehlisa isisindo ngokushesha kuyingozi. Izazi zokudla okunempilo kanye nodokotela ngazwi linye bathi ekuqedeni amakhilogremu angenasidingo, kubalulekile ukuthi ungajahi, ukuze ungagcini ngokuthuthukisa isibalo sakho, kodwa futhi ungalimazi impilo yakho. Noma kunjalo, kwenzeka ukuthi ngaphambi komcimbi obalulekile abantu (ikakhulukazi ubulili obulungile) bafuna indlela ephumelelayo yokwehlisa isisindo ethembisa ukwehlisa isisindo ngesikhathi esifushane kakhulu. Namuhla sizokutshela ngezinketho ezithandwa kakhulu zokudla okuphuthumayo, okuhlala kusuka ezinsukwini ezintathu kuye emavikini amabili futhi kuqinisekise ukulahla okungu-2 kuye kwangama-20 kilogram.

Izidingo zokudla okuphuthumayo

Uma udinga ukuncipha ngamakhilogremu ambalwa, uyakusiza ukudla okuphuthumayo okuphuthumayo ihlala izinsuku ezi-3 kuphela. Isisekelo sokudla okunomsoco manje kufanele sibe yimikhiqizo enjalo: isinkwa esincane esimnyama noma i-rye, inyama enomzimba, amazambane, ekulungiseleleni okungekho indawo yebhotela, izithelo (ikakhulukazi amawolintshi nama-tangerines). Ukudla - kathathu ngosuku, ngokwenqaba ukudla ngaphambi kuka-18:00 (ubukhulu be-19:00).

Kuzo zonke izinketho zokudla okuphuthumayo, kunconywa ukuthi ungafaki usawoti futhi uqiniseke ukuthi uphuza amanzi. Iziphuzo ezivumelekile zifaka netiye nekhofi ngaphandle koshukela. Ukudla okuphuthumayo kuyindlela enhle yokulungiswa kwesibalo esincane ngaphambi komcimbi noma ngemuva komkhosi onokweqile kokudla.

Ukudla okuphuthumayo kwezinsuku eziyisikhombisa uthembisa ukwehlisa isisindo ngo-4-7 kg. Le ndlela ifaka nokudla kathathu ngosuku, okufanele kususelwe kuma-apula, i-kefir, amaqanda enkukhu, imifino ehlukahlukene kanye ne-curd ephansi.

Inketho ende kunazo zonke esizokhuluma ngayo namuhla Izindlela eziyi-14 eziphuthumayo… Ngesisindo esivelele ngokweqile kuso, ungalahlekelwa kufika ku-20 kg, uwenze ube mncane kakhulu umzimba wakho. Kepha kufanele sivume ukuthi indlela yokudla iqine impela. Ngosuku ngalunye lokudla, isethi yokudla ethile yabelwa ukuthi idliwe, yehlukaniswe ngokudla oku-3 (noma mhlawumbe okungu-4-5).

Usuku 1: Amaqanda amathathu enkukhu noma amazambane amahlanu aphakathi, abhakwe noma izikhumba zawo.

Usuku 2: i-cottage shizi enamafutha afinyelela ku-5% (100 g); 1 isipuni l. ukhilimu omuncu wokuqukethwe okunamafutha amancane; 250 ml we-kefir.

Usuku 3: ama-apula (ama-2 ama-PC.); 1 litre ijusi yezithelo esanda kufinywa; i-kefir (isigamu selitha).

Usuku 4: inyama engenamafutha (400 g), esiyipheka ngaphandle kukawoyela; ingilazi ye-kefir.

Usuku lwesi-5: 0,5 kg wama-apula kanye / noma amapheya.

Usuku 6: 3 amazambane abilisiwe noma abhakiwe; I-300 ml ye-kefir / ubisi / i-yogurt enamafutha aphansi.

Usuku 7: isigamu selitha le-kefir.

Usuku 8: 1 iqanda lenkukhu; inyama yenkomo ephekwe ngaphandle kwamafutha angeziwe (200 g); 2 utamatisi.

Usuku 9: inyama yenkomo ebilisiwe noma ebhakwe (100 g); ama-apula (ama-2 ama-PC.); ikhukhamba elilodwa notamatisi owodwa.

Usuku lwe-10: ama-apula ama-2; isinkwa se-rye (kufika ku-70 g); 100 g wenkomo ephekiwe.

Usuku 11: kufika ku-150 g we-rye noma isinkwa esimnyama; 100 g wenkomo ebilisiwe; Amaqanda ama-2.

Usuku lwe-12: 500 ml we-kefir; 3 amazambane abilisiwe noma abhakiwe; kufika kuma-700 g wama-aphula.

Usuku lwe-13: 300 g yenkukhu (upheke ngaphandle kukawoyela); Amaqanda ama-2 namakhukhamba ama-2.

Usuku 14: 4 amazambane abilisiwe noma abhakiwe; ama-apula (ama-2 ama-PC.); 200 ml we-kefir / yogurt.

Kuzo zonke izinketho zokudla okuphuthumayo, ngenxa yemikhawulo ebonakalayo ekondleni, udinga ukuphuma kahle. Khulisa kancane ikhalori lakho lokudla nosayizi owusebenzisayo ngokwethula kancane kancane ukudla okungavunyelwe. Ngaphandle kwalokho, ungahluleki kuphela ukugcina imiphumela etholakele, kepha futhi ulimaze umzimba.

Imenyu yokudla ephuthumayo

Isabelo sokudla okuphuthumayo okuphuthumayo

Usuku 1

Ukudla kwasekuseni: isinkwa esimnyama noma se-rye (ucezu olulodwa), sisakazeke kancane nebhotela; iqanda elibilisiwe; i-orange noma amabili noma amathathu ama-tangerines.

Isidlo sasemini: amazambane ama-2 abhakwe; isaladi eyenziwe ngamagremu ayi-100 wamafutha aphansi noma anamafutha aphansi kanye nezaqathe ezingavuthiwe, ezifafazwe ngamafutha emifino (mhlawumbe omnqumo); iwolintshi.

Isidlo sakusihlwa: i-100 g yelayisi elinsundu (isisindo sephalishi eliqediwe); ucezu lwenyama yenkomo eyosiwe; isaladi kusuka kuma-beet amancane abilisiwe.

Usuku 2

Ukudla kwasekuseni: ingxenye encane yama-bran (ezimweni ezimbi kakhulu - ama-oatmeal ajwayelekile) ama-flakes; i-orange noma amabili noma amathathu ama-tangerines.

Isidlo sasemini: isaladi lama-50 g we-salmon enosawoti omncane kanye no-200 g weklabishi elimhlophe, ongangezela kuwo uwoyela omncane wemifino; ingilazi ye-kefir ephansi enezinyosi zemvelo (1 tsp); 1-2 izingcezu zesinkwa se-bran; iwolintshi.

Isidlo sakusihlwa: i-100 g ebhakwe yengulube engenamafutha; ingilazi ye-kefir; i-orange noma enye i-citrus.

Usuku 3

Ukudla kwasekuseni: isinkwa esimnyama noma se-rye (ucezu olulodwa), olufakwe kancane ibhotela; 100 g we-cottage shizi ongenamafutha; ama-tangerines amabili noma amathathu noma i-orange.

Isidlo sasemini: 200 g kabhontshisi ophekiwe; amahlamvu ka ulethisi; ucezu lwesinkwa se-bran noma isinkwa sokudla okugcotshwe kancane ngebhotela; i-orange noma ama-tangerines ambalwa.

Isidlo sakusihlwa: inyama yenkukhu ephekiwe engenabala (kufika ku-200 g); inani elifanayo lesaladi leklabishi; ama-tangerines ambalwa.

Ukudla kokudla okuphuthumayo kwezinsuku eziyisikhombisa

Usuku 1

Ukudla kwasekuseni: i-kefir ephansi (ingilazi).

Isidlo sasemini: amaqanda amabili abilisiwe; ushizi onganashukela onamafutha okungenani (cishe u-20 g).

Isidlo sakusihlwa: isaladi yemifino engeyona yesitashi.

Usuku 2

Ukudla kwasekuseni: ingilazi ye-kefir ephansi.

Isidlo sasemini: iqanda, ebilisiwe noma ethosiwe epanini elomile; iso lenkunzi encane.

Dinner: iqanda elibilisiwe.

Usuku 3

Ukudla kwasekuseni: itiye elingenalutho.

Isidlo sasemini: i-curd ephansi yamafutha (130-150 g).

Isidlo sakusihlwa: isaladi yemifino.

Usuku 4

Ukudla kwasekuseni: ingilazi ye-kefir ephansi noma enamafutha amancane noma iyogathi ngaphandle kwezithasiselo.

Isidlo sasemini: iqanda lenkukhu ebiliswe kanzima; Ama-prunes ayi-8 noma ama-plums amasha asezingeni eliphakathi nendawo.

Dinner: iqanda elibilisiwe.

Usuku 5

Ukudla kwasekuseni: itiye elingenalutho.

Isidlo sasemini: iklabishi noma isaladi lesanqante (100 g).

Dinner: iqanda elibilisiwe.

Usuku 6

Ukudla kwasekuseni: cishe ama-200 ml we-kefir enamafutha aphansi.

Isidlo sasemini: ama-apula ama-2 noma amawolintshi (noma yenza isaladi eli-1 lezithelo zombili).

Isidlo sakusihlwa: ingilazi ye-yogurt enamafutha amancane noma i-kefir.

Usuku 7

Ukudla kwasekuseni: iyogathi enamafutha amancane noma i-kefir (ingilazi).

Isidlo sasemini: ezisawolintshi noma i-apula; cishe i-30 g yoshizi onamafutha aphansi kanzima noma i-2 tbsp. l. i-cottage shizi enamafutha aphansi.

Isidlo sakusihlwa: amaqanda abilisiwe (ama-2 ama-PC.).

Isabelo sokudla okuphuthumayo izinsuku eziyi-14

Usuku 1

Inketho A

Ukudla kwasekuseni: iqanda elibilisiwe.

Isidlo sasemini: iqanda, eliphekiwe noma elithosiwe ngaphandle kukawoyela.

Dinner: iqanda elibilisiwe.

Inketho B

Ukudla kwasekuseni: 1 amazambane abhakwe.

Isidlo sasemini: 2-3 amazambane aphakathi ngemifaniswano yawo.

Isidlo sakusihlwa: 1 amazambane abhakwe.

Usuku 2

Ukudla kwasekuseni: 50 g we-curd nge-1 tsp. ukhilimu omuncu.

Snack: isigamu sengilazi ye-kefir.

Isidlo sasemini: 50 g we-curd nge-1 tsp. ukhilimu omuncu.

Isidlo sakusihlwa: isigamu sengilazi ye-kefir.

Usuku 3

Ukudla kwasekuseni: i-apula eluhlaza; ingilazi yejusi yezithelo.

Isnack: ingilazi yejusi yezithelo.

Isidlo sasemini: ingilazi ye-kefir.

Isidlo sasemini: i-apula elibhakiwe nengilazi yejusi yezithelo.

Isidlo sakusihlwa: ingilazi ye-kefir.

Ngaphambi kokulala: ingilazi yesiphuzo sezithelo.

Usuku 4

Ukudla kwasekuseni: 100 g wenhlama ebilisiwe yenkukhu.

Isinongo: 100 g wenkomo eyosiwe.

Isidlo sasemini: amagremu ayi-100 enkomo yengulube, ephekiwe noma ethosiwe ngaphandle kukawoyela

Isidlo santambama: isilwana senkukhu ebilisiwe (100 g).

Isidlo sakusihlwa: 200 ml we-kefir.

Usuku 5

Ukudla kwasekuseni: 100 g wama-apula.

Isnack: 100 g yamapheya.

Isidlo sasemini: amagremu ayi-100 wama-aphula.

Isidlo sasemini: 100 g amapheya.

Isidlo sakusihlwa: amagremu ayi-100 wama-aphula.

Usuku 6

Ukudla kwasekuseni: 1 amazambane abilisiwe.

Isnack: 150 ml yobisi olujiyile.

Isidlo sasemini: 1 amazambane abhakwe.

Isidlo sasemini: 150 ml yeyogathi.

Isidlo sakusihlwa: 1 amazambane abilisiwe.

Usuku 7

Ukudla kwasekuseni: 100 ml ye-kefir.

Isidlo sasemini: 200 ml we-kefir.

Isidlo sasemini: 100 ml ye-kefir.

Isidlo sakusihlwa: 100 ml we-kefir.

Usuku 8

Ukudla kwasekuseni: ucezu lwenkomo ebilisiwe (100 g).

Isnack: 1 utamatisi omusha.

Isidlo sasemini: 100 g wenkomo (upheke ngaphandle kukawoyela).

Isidlo sasemini: utamatisi obhakwe.

Dinner: iqanda elibilisiwe.

Usuku 9

Ukudla kwasekuseni: i-apula.

Isinongo: 50 g wenkomo ebilisiwe.

Isidlo sasemini: isaladi lekhukhamba elilodwa notamatisi owodwa, ongangezela kuwo amakhambi.

Isidlo santambama: i-apula elibhakwe.

Isidlo sakusihlwa: 50 g wenkomo ebilisiwe.

Usuku 10

Ukudla kwasekuseni: isinkwa se-rye (30-40 g).

Isnack: apula.

Isidlo sasemini: inyama yenkomo ebilisiwe noma ebhakwe (100 g).

Isidlo sasemini: i-apula.

Isidlo sakusihlwa: ucezu lwesinkwa rye esinesisindo esingama-30-40 g

Usuku 11

Ukudla kwasekuseni: iqanda elibilisiwe nesinkwa se-rye (40 g).

Isinongo: isinkwa se-rye (40 g).

Isidlo sasemini: 100 g wenkomo ebilisiwe.

Isidlo santambama: isinkwa se-rye (40 g).

Isidlo sakusihlwa: amagremu angama-30 wesinkwa se-rye kanye neqanda elibilisiwe.

Usuku 12

Ukudla kwasekuseni: i-apula nengilazi ye-kefir.

Isnack: 1 amazambane abilisiwe.

Isidlo sasemini: 1 amazambane abhakwe kanye ne-apula, nakho okungabhakwa.

Isidlo sasemini: i-apula nengilazi ye-kefir.

Isidlo sakusihlwa: 1 amazambane abilisiwe.

Usuku 13

Ukudla kwasekuseni: iqanda elibilisiwe enkampanini entsha.

Isinongo: isilwana senkukhu ebilisiwe (100 g).

Isidlo sasemini: 100 g wenhlama ebilisiwe yenkukhu; 1 ikhukhamba.

Isidlo sasemini: iqanda elibilisiwe.

Isidlo sakusihlwa: inyama yenkukhu ebilisiwe enesisindo esifinyelela ku-100

Usuku 14

Ukudla kwasekuseni: izambane elilodwa elibilisiwe.

Isnack: i-apula elisha.

Isidlo sasemini: 2 amazambane abhakwe.

Isidlo santambama: i-apula elibhakwe.

Isidlo sakusihlwa: 1 amazambane abilisiwe kanye no-200 ml we-kefir / yogurt.

Ukungafani kokudla okuphuthumayo

  • Ukudla okuphuthumayo kunokuphikisana okuningi, ngakho-ke kungakuhle kakhulu ukuthi uthintane nodokotela ofanelekayo ngaphambi kokukuqala.
  • Akunakwenzeka impela ukuphendukela ekudleni okuphuthumayo kwabesifazane abakhulelwe nabancelisayo, izingane nentsha, asebekhulile, esikhathini sokuhlinzwa, ngokukhushulwa kwezifo ezingamahlalakhona, nokugula komzimba okujwayelekile.

Izinzuzo Zokudla

  • Amandla abonakala kakhulu eSidlo Esiphuthumayo ukuthi siphila ngokuvumelana negama laso, siletha ukwehla kwesisindo okulinganisekayo esikhathini esisheshayo.
  • Futhi, izinzuzo zifaka phakathi iqiniso lokonga emikhiqizweni ngenxa yokuncipha okukhulu kwenani layo. Futhi ngeke kudingeke uzihluphe ngokupheka isikhathi eside.

Okubi kokudla

  1. Ngesikhathi sokunamathela ekudleni okuphuthumayo (ikakhulukazi inketho yezinsuku eziyi-14), umuzwa olambile wendlala ungavela, ngoba inani lokudla lilinganiselwe ngokweqile.
  2. Ukukhathala nokudinwa kungaba ngabangane bakho ongabafuni.
  3. Lapho ukudla isikhathi eside, kuyinkinga enkulu ukudlala imidlalo, ukudla okunama-kilojoule amancane kuzonikeza ubuthakathaka emzimbeni.
  4. Izinkinga zempilo kanye nokwanda kwezifo ezingamahlalakhona kungenzeka. Kuyingozi ikakhulukazi ukulandela ukudla okuphuthumayo kwabantu abanezifo zesisu, abahlushwa umfutho wegazi ophansi, noma abazi mathupha ngokunye ukungasebenzi komzimba.
  5. Uma ulandela indlela odla ngayo, umzimba uzozizwa ushoda ngezinto ozidingayo, ngoba indlela odla ngayo ayilinganisi. Ngakho-ke, kuyinto efiselekayo ukwengeza ukuthatha amavithamini namaminerali, ngakho-ke kuzoba lula ukubekezelela ukuncishwa kokudla.
  6. Abantu abalahlekelwa inani elibonakalayo lamakhilogremu (okungenzeka kakhulu uma belandela imithetho yezinsuku eziyi-14 eziphuthumayo) bangabhekana nenkinga yesikhumba esixegayo nesigugayo.
  7. Uma ungawulawuli ngokucophelela umsoco wakho ngemuva kokudla, ikakhulukazi ekuqaleni, isisindo singabuya kalula, futhi ngokweqile.

Ukudla kabusha

Ukwehluka kokudla okuphuthumayo okuhlala izinsuku ezi-3 no-7, uma ufisa, ukunciphisa isisindo ngokuqapheleka futhi njalo uma uzizwa uphilile, ungasiphinda futhi ngemuva kwamasonto amabili. Kepha inqubo yezinsuku eziyi-2, ngenxa yobude bayo obukhulu nobukhali obukhulu, ayinconywa ukuthi ingasebenzisi zangaphambi kwezinyanga ezintathu ngemuva kokuphothulwa.

shiya impendulo