Ukudla kwemifino, izinsuku eziyi-14, -8 kg

Ukwehlisa isisindo kuze kufike ku-8 kg ​​ezinsukwini eziyi-14.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-690 Kcal.

Ukudla kwemifino kuyindlela ewusizo nephumelelayo yokuguqula isibalo sakho. Uma phakathi nenkathi yemifino ufuna ukususa i-fat ballast emzimbeni wakho, kungcono kakhulu, njengoba kuchaza ochwepheshe abaningi, ukuphendukela kule ndlela ethile. Kunezindlela eziningi zokwehlisa isisindo semifino (kokubili ngokwesikhathi nobude bokudla). Khetha okulungele wena, ukuze ukuncipha kube lula, kujabulise futhi kuphumelele.

Ake sigxile kokukhethwa okuthandwa kakhulu ekuguqulweni kwemifino kwesibalo, okwenzelwe izinsuku ezi-3, 7, 14 nenyanga eyodwa.

Izidingo zokudla zemifino

Siphakamisa ukuqala ukujwayelana nezinhlobo zokudla kwemifino kusuka emfushane kakhulu - izinsuku ezintathu – ongakhetha kukho. Uma emikhosini yemikhosi udlule nama-calories, isisombululo esihle kakhulu kungaba ukusebenza ngomfanekiso wakho ngosizo lwalokhu kudla. Kuyo, ochwepheshe basikisela ukudla okungafika kumakhilogremu ayi-1,8 wemifino (noma yikuphi, ngaphandle kwamazambane) nsuku zonke. Udinga ukuwadla eluhlaza, kanye abilisiwe futhi wabhakwa. Ungakwazi futhi ukulungisa ama-saladi ngokungeza amafutha amancane emifino kubo. Ungakwazi futhi ukuwagcwalisa ngemayonnaise ephansi ikhalori. Kodwa ngomphumela ophawulekayo wokulahlekelwa isisindo, kungaba ukuhlakanipha ukukhetha i-yogurt noma i-kefir yokugqoka isaladi. Ngaphezu kwalokho, le mikhiqizo ngokucacile iwusizo kakhulu. Ukudla kwansuku zonke kufanele kuhlukaniswe izingxenye ezingaba ngu-5 futhi kudliwe lapho indlala ibonakala. Ukuphuza kunoma yikuphi okuhlukile kokudla kwemifino kuvunyelwe ukuhlanza amanzi kanye netiye elingenashukela (okungcono okuluhlaza). Uma ufuna ukuhlela i-mini-unloading futhi nje unikeze ukuphumula emgudwini wamathumbu, sebenzisa usuku olulodwa ngemifino.

Indlela ethe xaxa yokwehlisa isisindo yile izinsuku eziyisikhombisa ukudla kwemifino. Manje awudingi ukudla imifino kuphela. Zingahambisana nezithelo ezithile (uzofunda okwengeziwe kwimenyu yokudla), ubisi olunamafutha aphansi kanye nemikhiqizo yobisi oluvutshiwe, amajikijolo, okusanhlamvu. Kunconywa ukudla izikhathi ezi-4 (ibhulakufesi, isidlo sasemini, itiye lantambama kanye nesidlo sakusihlwa). Kodwa uma uzizwa ulambile phakathi kwasekuseni nesidlo sasemini, kuvunyelwe ukuhlela ukudla okulula kwemifino (isibonelo, udle ikhukhamba). Lalela umzimba wakho ukuze ugweme ukubuyela emuva.

Isisekelo semifino masonto amabili Ukudla kungamasaladi wemifino nezithelo. Sebenzisa uwoyela wemifino kanye nejusi kalamula esanda kufakwa njengokugqoka isaladi. Futhi kule nketho yokudla, inani elincane lezithelo ezomisiwe namantongomane livunyelwe. Izidlo ezine ngosuku ngaphandle kokudla kwamahora amathathu alandelayo ngaphambi kokuba kukhulunywe.

Ukudla kwemifino okudla isikhathi eside kuyaqhubeka inyanga... Uma ulahlekelwa isisindo ngokushesha, ungayeka. Kufanele kube nendawo ekudleni kwesamba esanele semifino: amathanga, u-squash, ukhukhamba, utamatisi, u-anyanisi no-anyanisi oluhlaza, amakhambi ahlukahlukene, uphizi oluhlaza, njll. Lungisa amasaladi amasha, isobho semifino kanye nezitshulu ezivela kule mikhiqizo. Manje inkampani yemifino ingaba imikhiqizo yamaprotheni. Inyama encane ivunyelwe ekudleni; inyama yenkomo ebilisiwe noma inkukhu iyisinqumo esihle. Ungakwazi futhi ukwengeza imikhiqizo yobisi (i-cottage shizi enamafutha aphansi kanye ne-kefir) kumenyu. Ukudla kufanele kusatshalaliswe ngendlela yokuthi kukhona okungenani ukudla okuyisihlanu ngosuku, noma ngisho 6. Usayizi wesabelo esiqinile awunqunyiwe. Kodwa, uma kubhekwa imvamisa yokudla, kulula ukuqagela ukuthi akufanele kube kukhulu. Faka iqhwa isikelemu bese ulinda ukudla okulandelayo. Yiqiniso, ukudla okukodwa akufanele kulingane nosayizi wesoso, kodwa-ke, akufanelekile futhi ukuwenza kusuka ezitsheni ezintathu. Lalela umzimba wakho futhi ungadli ngokweqile. Amasaladi angafakwa ngamafutha emifino. Usawoti uyenzeka, kodwa ngokulinganisela.

Imenyu yokudla yemifino

Isibonelo sokudla kwemifino izinsuku ezintathu

Ukudla kwasekuseni: isaladi yemifino (usebenzisa utamatisi, ikhukhamba kanye nopelepele) okugcotshwe ngamafutha omnqumo nejusi kalamula.

Snack: izaqathe ezimbalwa eziphelele noma eziqoshiwe nge-grater.

Isidlo sasemini: Yenza isaladi ngokuxuba iklabishi elimhlophe eliqoshwe kahle namakhukhamba amasha.

Isidlo santambama: ama-beet abilisiwe.

Isidlo sakusihlwa: upelepele obhakiwe ogcwele isitshalo seqanda.

Isibonelo sokudla kwemifino izinsuku ezintathu

Usuku 1

Ukudla kwasekuseni: isaladi yeklabishi ngama-apula; ingilazi ye-berry compote.

Isidlo sasemini: ipuleti lesobho semifino; itiye eliluhlaza.

Isidlo sasemini: thiza izaqathe kanye nenkathi ngamafutha omnqumo.

Isidlo sakusihlwa: faka upelepele ngezitshalo zamaqanda notamatisi ubhake; ijusi lamajikijolo noma i-compote.

Usuku 2

Ukudla kwasekuseni: i-yogurt eyenziwe ngokwenziwe enamafutha amancane noma i-kefir; amajikijolo amasha.

Isidlo sasemini: isaladi yopelepele yensimbi, utamatisi namakhukhamba; enye i-feta cheese neminqumo; ingilazi yezithelo jelly.

Isidlo sasemini: i-apula elibhakiwe eliphakathi nendawo.

Dinner: ingxenye yomhluzi weklabishi.

Usuku 3

Ukudla kwasekuseni: isaladi lesithombo ngamakhambi; itiye eliluhlaza.

Isidlo sasemini: amazambane ambalwa abhakwe ngaphandle kukawoyela; i-sauerkraut; itiye.

Isidlo santambama: bhaka itheniphu.

Isidlo sakusihlwa: isitshulu semifino (awekho amazambane); ingilazi yezithelo ezomisiwe compote.

Usuku 4

Ukudla kwasekuseni: umhluzi weklabishi netiye eluhlaza.

Isidlo sasemini: isobho elinamafutha aphansi elenziwe ngemifino engenasitashi.

Isidlo sasemini: isaladi lama-beet abilisiwe kanye nenani elincane lama-prune.

Isidlo sakusihlwa: isaladi yemifino engekho isitashi kanye nengilazi ye-kefir ephansi.

Usuku 5

Ukudla kwasekuseni: 1 ubhanana nengilazi ye-yoghurt engenamafutha amaningi.

Isidlo sasemini: isitshulu semifino; itiye eliluhlaza.

Isidlo santambama: i-apula, eluhlaza noma ebhakwe.

Isidlo sakusihlwa: umhluzi wemifino kanye ne-compote engenashukela ephekwe kwizithelo ezomisiwe.

Usuku 6

Ukudla kwasekuseni: ingilazi yomhluzi wemifino kanye ne-berry compote.

Isidlo sasemini: isobho elinamafutha aphansi eliphekwe kumhluzi weklabishi.

Isidlo sasemini: ikhukhamba netamatisi isaladi.

Isidlo sakusihlwa: bhaka ithanga kuze kube nsundu ngegolide ngaphandle kwezithasiselo; itiye eliluhlaza.

Usuku 7

Ukudla kwasekuseni: isaladi lezithelo ezahlukahlukene, okungcono uhlobo olungasona isitashi.

Isidlo sasemini: iphalishi le-pea ngaphandle kwamafutha netiye eliluhlaza.

Isidlo sasemini: thiza izaqathe kanye nenkathi ngamafutha omnqumo.

Isidlo sakusihlwa: i-zucchini ethosiwe kanye nengilazi ye-kefir ephansi.

Isibonelo sokudla kwemifino amasonto ama-2

Ukudla kwasekuseni: ijusi lewolintshi nelamula (okungcono lisanda kufinywa); noma iliphi iwolintshi.

Isidlo sasemini: isaladi yemifino eyenziwe nganoma yimiphi imifino engekho isitashi.

Isidlo santambama: izihlahla ezimbalwa kanye nezinsuku.

Isidlo sakusihlwa: isaladi yemifino eluhlaza noma imikhiqizo ebilisiwe yalolu hlobo (ku-turnips kuqala, isipinashi, i-cauliflower, izaqathe); noma yisiphi isithelo esingesona isitashi noma amantongomane njenge-dessert.

Note… Lokhu kudla kwezinsuku eziyi-14 akulungisiwe. Ungakha imenyu ngokuthanda kwakho, ucabangela izincomo eziyisisekelo zokudla.

Isibonelo sokudla kwemifino inyanga eyodwa

Ukudla kwasekuseni: isaladi yamatamatisi namakhukhamba.

Isnack: izaqathe ezigayiwe ezifafazwe ngamafutha omnqumo.

Isidlo sasemini: inyama yenkomo ebilisiwe; amahlamvu kaletisi nemifino oyikhethayo (uhlobo olungesona isitashi).

Isidlo sasemini: izipuni ezimbalwa ze-curd enamafutha aphansi.

Isidlo sakusihlwa: ithanga elibhakiwe; ingilazi ye-kefir engenamafutha.

Ukungafani kokudla kwemifino

  • Awukwazi ukunamathela ekudleni okunjalo lapho kukhona izifo zamathumbu, izifo zezinso kanye nokwanda kwezifo ezingamahlalakhona.
  • Futhi, ngendlela eqinile kunqubo yemifino, akufanele uhlale kwabesifazane abakhulelwe, ngesikhathi sokuncelisa, izingane, abantu abadala kanye nalabo abane-allergies kunoma yimiphi imikhiqizo enikezwa ekudleni.

Izinzuzo Zokudla Kwemifino

  1. Izinzuzo ezingenakuphikwa zokulahlekelwa kwesisindo semifino zihlanganisa izici ezizuzisayo zemikhiqizo yokudla eyinhloko - imifino. Uma ukusetshenziswa kokunye ukudla ngobuningi kungabangela imiphumela emibi, khona-ke imifino, ngokuphambene nalokho, izocebisa umzimba ngezinto eziningi ezidingekayo.
  2. Inqubo yokwehlisa isisindo, ngendlela enengqondo, iyoba yinto elula futhi ethokozisayo, lapho uzozwa khona ukuthi izinguquko zothingo, zombili nokubukeka.
  3. Futhi, izinzuzo zokudla kwemifino zihlanganisa izindleko eziphansi zale mikhiqizo, ikakhulukazi ngenkathi yazo. Ngaphandle kokuthenga, ake sithi, inyama nemikhiqizo yezinhlanzi, ungagcina imali ngokuphawulekayo.
  4. Lokhu kudla kumane kuyindlela enhle kubantu abanengadi yabo yemifino noma indawo yasedolobheni, lapho lezi zinto eziwusizo zikhula khona.
  5. Imifino inomphumela omncane wokuhlanza emzimbeni, ifaka isandla ekwenzeni inqubo yokugaya ijwayelekile, inyuse amasosha omzimba, inike umzimba amandla okulwa nezifo ezibangelwa amagciwane.
  6. Futhi, imikhiqizo yemifino iyindlela enhle yokuvimbela izifo zenhliziyo, i-oncological, imelana nokuvela kwe-edema kanye nokwakheka kwamatshe ezinso, kunciphisa ingozi yokuhlangana nesifo sikashukela kanye nezifo ezihlangene (i-rheumatism ne-arthritis).
  7. Ukuchichima kwamavithamini nezakhi ezitholakala emifino kunomphumela omuhle ekubukeni kwethu, ukuqinisa izinzipho, izinwele, ukwenza isikhumba sethu sibe nempilo futhi sibushelelezi. Futhi esikhathini esizayo, unganciphisi inani lemikhiqizo yemifino ekudleni kwakho, kungakhathaliseki ukuthi uzolahlekelwa isisindo.
  8. Abaningi abaguqule imizimba yabo ngosizo lwemifino, basho ngenjabulo iqiniso lokuthi ngokukhishwa okushelelayo ekudleni, umphumela otholakalayo ugcinwa isikhathi eside.
  9. Ngesikhathi sokudla, umzimba usheshe unikele ngamakhilogremu athe xaxa ngenxa yokuqukethwe okuphansi kwekhalori kokudla okuphakanyisiwe.
  10. Ukuba khona kwama-carbohydrate ayinkimbinkimbi kusiza ukulawula ushukela wegazi.
  11. Futhi ukudla okuhlukahlukene ngeke kwenze inqubo yokwehlisa isisindo ifane futhi ibe yisicefe futhi ngeke ikucindezele ukuthi ufune ukuyeka yonke into ngokushesha okukhulu.

Ububi bokudla kwemifino

  • Ukungalungi kokudla kwemifino, mhlawumbe, kungase kuthiwe ngenxa yemvelo yayo engekho unyaka wonke. Uma ufuna ukulahlekelwa isisindo kungasebenzi kuphela kumfanekiso wakho, kodwa futhi kunenzuzo empilweni yakho, kufanelekile ukukwenza ngenkathi yemifino. Uma kungenjalo, kuzodingeka uthenge imikhiqizo engeyona nje izakhi ezingenamsoco, kodwa futhi ekwazi ukulimaza umzimba ngenxa yobuningi bamakhemikhali, afakwe kuyo ukuze igcinwe isikhathi eside nokubukeka okukhangayo.
  • Le ndlela kungenzeka ingalungeli abadla inyama (okuhlukile kungukudla kwanyanga zonke). Ngemuva kwakho konke, izinketho zokudla kwemifino azicebile kulokhu kunethezeka. Yize iningi lalabo abalahlekelwa isisindo libona ukubekezelelana okulula kwalokhu kudla, kubantu abajwayele ukudla inyama njalo, le ndlela ingaba nzima ukuyisebenzisa. Kulokhu, izazi zokudla zincoma ukuthi ungazihlukumezi futhi ukhethe ukudla okwamukelekayo kuwe, lapho imifino nayo izobandakanyeka khona, kepha kuzoba khona nendawo yenyama (isibonelo, amaprotheni nemifino). Futhi, akubona bonke izazi zokudla okunomsoco okubheka ukudla kwemifino ukuthi kulinganiswe ngokuphelele ngokuya ngokuqukethwe kwezakhamzimba namaminerali.

Ukwenza kabusha ukudla kwemifino

Ukudla kwezinsuku ezintathu noma eziyisikhombisa kungaphindwa kanye ngenyanga nohhafu. Uma uthatha isinqumo sokunciphisa isisindo kungakapheli amasonto amabili, akufanele uphinde le marathon ezinyangeni ezilandelayo eziyi-1-1,5. Kepha ngemuva kwenyanga yokwehlisa isisindo senqubo yemifino, izazi zokudla okunempilo zincoma ukulinda izinyanga eziyisithupha.

shiya impendulo