Ukudla komshado, amasonto ama-4, -16 kg

Ukwehlisa isisindo kuze kufike ku-16 kg emavikini amabili.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-830 Kcal.

Kuyaziwa ukuthi abantu abaningi, ikakhulukazi ubulili obenziwa kahle, bonile ngokucindezela "okubamba", okuvame ukubonakaliswa ngokwengezwa kwamakhilogremu ambalwa (noma nangaphezulu) angadingekile. Siphinde sidle kakhulu uma sijabule ngaphambi komcimbi obaluleke kangaka njengomshado. Uma futhi "udle" izinhlangothi zakho noma ezinye izindawo ezinenkinga, uzoba nentshisekelo yokufunda ngokudla komshado.

Izidingo zokudla komshado

Akudingekile ukulandela ukudla okunqunyelwe ngokuqinile uma isimo sesisindo singabucayi, futhi kusekhona isikhathi esiningi esisele kuze kube usuku olubaluleke kakhulu empilweni yakho. Ungavele wenze izinguquko ezithile ezilula ekudleni futhi wenze ngokunciphisa umzimba, njengoba besho, ngegazi elincane. Imithetho elandelayo yokudla okunempilo nayo ingatholakala ngaphansi kwegama ukudla okulula… Kunconywa ukwenza okulandelayo.

  • Gwema imikhiqizo equkethe ufulawa omhlophe noshukela nganoma yiluphi uhlobo. Kungcono ukucisha uthando lwakho lwamaswidi ngezithelo ezimnandi nezithelo ezomisiwe. Uma ufuna ngempela umkhiqizo owenqatshelwe, yidle ukudla kwasekuseni. Ngakho-ke amathuba okuthi ama-calorie azogcinwa endaweni ebekiwe mancane.
  • Phuza amanzi anele (kufika ku-2 litre ngosuku). Lo mkhuba uzosiza ukugwema ukudla okulula okungafuneki (ngemuva kwakho konke, umzimba wethu uvame ukubona ukoma njengomuzwa wendlala), futhi kuzoba nomthelela omuhle ekubukekeni, okungashintshi kube ngcono ngokuphelelwa amandla kwamanzi.
  • Ungadla cishe yonke into, uyeke ukudla okunamafutha nokudla okunama-kilojoule amaningi futhi ungadli ngokweqile. Ukudla kwansuku zonke kufanele okungenani kube ngu-4-5, kudliwe ezingxenyeni ezincane. Gxila kwimifino yonyaka, amakhambi, izithelo namajikijolo, inhlanzi epholile nenyama, nobisi olunamafutha amancane nobisi omuncu.
  • Yidla imikhiqizo eminingi ngokuyibilisa noma ukuyibhaka. Ungamnanzi ngamafutha namafutha. Lokho kudla okungadliwa kuluhlaza, futhi kudle.
  • Uma izinongo zingaphikiswa kuwe, lungisa izitsha ezivela, ngokwesibonelo, ukudla kwaseNdiya noma kwaseChina, okunothile kulezi zithasiselo. Izinongo zisheshisa imetabolism futhi zikusize ulahlekelwe isisindo ngokushesha.
  • Ungakhohlwa ngemisebenzi yezemidlalo, yenza okungenani ukuzivocavoca ekuseni. Futhi uma ukwazi ukulayisha umzimba ngokuhleleka ejimini, kuzolunga.

Ukunamathela ekudleni okulula, uma ukubheka ngokuhlakanipha, kungaba yinde uze ufinyelele isisindo osifunayo.

Uma kusele inyanga noma ngaphezulu ngaphambi komshado, ungasebenzisa indlela yokwehlisa isisindo ngemenyu echazwe ngokucacile ebizwa ngokuthi “ukudla komshado okwenyanga“. Lokhu kudla kunquma ukudla oku-4 ngosuku. Kuyinto efiselekayo ukuthi isidlo sakusihlwa sinikezwe kungakapheli amahora ayi-18-19. Kodwa uma ulala sekwephuzile kakhulu, yidla isidlo sakusihlwa ngaphambi kuka-20:00 ntambama. Isisekelo sokudla kule nguqulo yokudla kwangaphambi komshado yinyama enomzimba nenhlanzi, amaqanda, i-kefir enamafutha aphansi, izithelo nemifino. Kuyadingeka ukuyeka ushukela (kuhlanganise neziphuzo) kanye nemikhiqizo kafulawa omhlophe. Izincomo ezinemininingwane eminingi zinikezwe ngezansi kumenyu yokudla.

Uma udinga ukwenza isibalo sibe sesimanje ezinsukwini ezimbalwa ngaphambi komshado, bayakusiza ukudla okweqile… Kufanelekile ukunamathela kuzo kungasadluli izinsuku eziyi-3-4 (ubuningi - 5). Futhi kungcono ukuqeda ukudla okungenani ezinsukwini ezimbalwa ngaphambi komkhosi ukuze ube nesikhathi sokubuyisa ukubukeka kwakho. Ngempela, izindlela eziqinile zivame ukususa amandla, okuthinta kabi igobolondo lethu langaphandle nenhlalakahle yethu.

Imiphumela emihle ngokuya kwesisindo nokuhlanzwa komzimba inika ijusi yokudla… Lapha udinga kuphela ukuphuza izithelo ezintsha / amajusi emifino. Ungenza ijusi kokubili kusuka kusipho esisodwa semvelo nasekuhlanganisweni kwazo. Imithetho ilula. Cishe njalo emahoreni amabili - kusuka ekuvukeni (cishe kusuka ngo-8: 00) kuze kube ngu-21: 00 - uphuze ingilazi yoketshezi olunempilo. Kunconywa ukwenqaba okunye ukudla neziphuzo (ngaphandle kwamanzi) ngesikhathi sokudla ngokweqile kwejusi. Njengomthetho, usuku olulodwa lwale ndlela lususa ikhilogremu engadingekile emzimbeni.

Ungasebenzisa futhi izinsuku ezimbalwa zokuzila, ngokwesibonelo, kuma-kefir anamafutha amancane noma ama-apula. Ukwehlisa okunjalo kungenye ye-mini-diets esebenza kahle kakhulu.

Phuma ekudleni komshado ngendlela efanele, ikakhulukazi uma ulahlekelwe isisindo usebenzisa indlela eyeqisayo. Uma uqede inqubo yokwehlisa isisindo ngaphambi komshado, unganciki ekudleni okunamafutha nokudla okunama-khalori amaningi emcimbini uqobo. Isisu kungenzeka singaphenduli kahle ngokweqile, ngakho-ke qaphela!

Imenyu yokudla yomshado

Isibonelo sokudla kokudla okubuthakathaka komshado isonto lonke

Usuku 1

Ukudla kwasekuseni: iphalishi lelayisi (200 g) nge isipuni sebhotela; i-apula; Ikhofi yetiye.

I-Snack: i-toast egcwele okusanhlamvu (30 g); iqanda elibilisiwe kanye nekhukhamba elisha.

Isidlo sasemini: i-fillet ye-hake ebhakiwe (150-200 g); kufika ku-200 g wesaladi, okubandakanya iklabishi elimhlophe, ikhukhamba, uphizi oluhlaza, uwoyela omncane wemifino (mhlawumbe amafutha omnqumo).

Isidlo sasemini: 100 g we-curd (amaphesenti amafutha - kufika ku-5) nge-apula elisikiwe; izinhlanzi zasolwandle ezinolamula.

Isidlo sakusihlwa: imifino ethosiwe (200 g); ucezu lwebele yenkukhu ebhakiwe (kufika ku-120 g).

Usuku 2

Ukudla kwasekuseni: isemishi elenziwe ngocezu lwesinkwa se-rye, eligcotshwe ushizi wamafutha amancane, nocezu oluncane lweshizi; ibhanana; Ikhofi yetiye.

Isinongo: i-cottage shizi (2 tbsp. L.), Okungeze uju wemvelo noma ujamu (1 tsp. L.).

Isidlo sasemini: inkomishi yenkukhu enamafutha; isaladi ikhukhamba, utamatisi, iklabishi Chinese kanye izaqathe, efafazwe kalamula.

Isidlo santambama: isaladi le-apula ne-kiwi ngenkomishi yetiye le-mint.

Isidlo sakusihlwa: inyama yenkukhu, ebilisiwe noma ebhakwe (cishe u-200 g) namakhukhamba ambalwa.

Usuku 3

Ukudla kwasekuseni: i-oatmeal ephekwe emanzini (150 g) nge-1-2 tsp. uju nobhanana oqoshiwe; itiye lekhofi.

Isnack: idlanzana lama-walnuts (kufika ku-60 g); i-apula; itiye eliluhlaza nocezu lukalamula.

Isidlo sasemini: 150-200 g welayisi onsundu kanye no-2-3 tbsp. l. imifino iyisitshulu.

Isidlo sasemini: 150 g ephansi enamafutha cottage shizi casserole, iyogathi engenalutho, ubhanana ongahluziwe (ungafaka futhi i-semolina encane ukudala ukuvumelana okukhulu); inkomishi yetiye.

Isidlo sakusihlwa: imfanzi ebilisiwe (200 g); ikhukhamba notamatisi isaladi.

Usuku 4

Ukudla kwasekuseni: 150 g we-oatmeal (ungayipheka ngobisi olunamafutha aphansi) nge-100 g yama-raspberries noma ama-strawberries.

Isnack: isigamu sengilazi yeyogathi kuze kufike ku-5% wamafutha noju (1 tsp); itiye lekhofi.

Isidlo sasemini: i-hake ebhakwe (200-250 g) no-2-3 tbsp. l. i-sauerkraut noma iklabishi elisha.

Isidlo sasemini: 200 g wesaladi yetamatisi nekhukhamba (ungangeza ukhilimu omuncu onamafutha amancane noma iyogathi yemvelo).

Isidlo sakusihlwa: isifuba senkukhu (200 g), kubhakwe nge-20-30 g ye-parmesan, nekhukhamba elisha.

Usuku 5

Ukudla kwasekuseni: amazambane ahlambulukile (220 g) nebhotela (1 tsp); iqanda elibilisiwe nekhukhamba.

Isnack: Kiwi (2 medium) kanye namaqhugwane aluhlaza.

Isidlo sasemini: isobho ngamakhowe nelayisi; ucezu lwesinkwa se-rye nocezu oluncane lweshizi oluqinile olunamafutha amancane.

Isidlo sasemini: kufika ku-150 g casserole, equkethe i-cottage shizi, omisiwe ukhilimu omuncu onamafutha amancane (uma ufuna, engeza isithelo esincane noma amajikijolo kuwo).

Isidlo sakusihlwa: i-pollock fillet ebhakwe (200 g) nezilwandle zasolwandle (100 g).

Usuku 6

Ukudla kwasekuseni: amaqanda aqhekeziwe, izithako zawo amaqanda amabili enkukhu nobisi oluncane; Ikhofi yetiye.

Isiphuzo: isaladi ye-banana-orange.

Isidlo sasemini: 200-250 g wamazambane abhakabhaka enkampanini yama-champignon; ucezu (cishe u-70 g) wenkukhu, ephekwe ngaphandle kukawoyela.

Isidlo sasemini: 200 ml we-kefir ne-apula.

Isidlo sakusihlwa: bhaka inhlanganisela ye-cottage shizi enamafutha aphansi (150 g) ne-apula kuhhavini (nonga isidlo ngesinamoni); itiye eliluhlaza nocezu lukalamula.

Usuku 7

Ukudla kwasekuseni: iphalishi lebhali (150 g) nge-1 tsp. ibhotela; itiye.

Isnack: hlanganisa ubhanana ne-kiwi.

Isidlo sasemini: 100 g wenhlama yenkukhu ebilisiwe ene-casserole yemifino (250 g).

Isidlo sasemini: imfanzi ebilisiwe (150 g) nejusi yetamatisi (250 ml).

Isidlo sakusihlwa: amaqebelengwane ama-2 amancane enhlanzi irayisi elibilisiwe elibomvu (100 g); ujusi wetamatisi (200 ml) noma utamatisi omusha.

Ukudla kokudla komshado inyanga eyodwa

Iviki 1

UMsombuluko

Ukudla kwasekuseni: ucezu lwesinkwa se-rye netiye.

Isidlo sasemini: inyama yenkomo ebilisiwe (70-100 g), ithululwe kancane ukhilimu omuncu omuncu; i-Apple.

Isinongo: isinkwa se-rye (kufika ku-100 g) netiye.

Isidlo sakusihlwa: 100 g wenkomo ephekiwe; izaqathe ezigayiwe kanye ne-apula elincane.

NgoLwesibili

Ukudla kwasekuseni: isinkwa se-rye (70 g) netiye.

Isidlo sasemini: 3-4 amazambane amancane abhakwe; i-apula noma ipheya.

Isnack: itiye elinezicucu ezimbili ezincane zesinkwa se-rye.

Isidlo sakusihlwa: iqanda lenkukhu ebilisiwe; ingilazi ye-kefir nengilazi yejusi yezithelo esanda kufinywa.

NgoLwesithathu

Ukudla kwasekuseni: 100 g woshizi onamafutha amancane (noma i-cottage shizi) nenkomishi yetiye.

Isidlo sasemini: cishe i-70-80 g yenkomo ephekiwe noma ebhakiwe enkampanini yamazambane amathathu aphekwe ngomfaniswano; ingilazi yejusi yezithelo.

Isinongo: 70 g woshizi netiye.

Isidlo sakusihlwa: ingilazi ye-kefir enama-apula amabili amancane.

NgoLwesine

Ukudla kwasekuseni: isinkwa esimnyama noma serye (100 g) netiye.

Isidlo sasemini: inyama yenkomo ebilisiwe (kufika ku-80 g); amazambane amathathu abilisiwe ne-apula elincane.

Isinongo: 100 g wesinkwa esimnyama netiye.

Isidlo sakusihlwa: iqanda lenkukhu ebilisiwe; i-Apple; i-kefir (200-250 ml).

Friday

Ukudla kwasekuseni: iqanda elibilisiwe netiye.

Isidlo sasemini: 100 g wenkomo ebilisiwe namazambane amathathu abhakiwe; ingilazi yejusi yezithelo.

Isinongo: 100 g wesinkwa esimnyama netiye.

Dinner: ikhukhamba-utamatisi isaladi nengilazi ye-kefir.

Saturday

Ukudla kwasekuseni: 100 g wesinkwa esimnyama netiye.

Isidlo sasemini: isaladi, izithako zazo ezenza utamatisi, ikhukhamba kanye namafutha emifino (kancane).

Umthamo: ubhanana nge-kefir (ingilazi).

Isidlo sakusihlwa: inyama yenkomo ebilisiwe (100 g); i-Apple; itiye.

Sunday

Ukudla kwasekuseni: iqanda lenkukhu elibilisiwe netiye.

Isidlo sasemini: 100 g webele lenkukhu elibilisiwe; 3-4 amazambane ngemifaniswano; ujusi wetamatisi (250 ml).

Isnack: yisiphi isithelo netiye.

Isidlo sakusihlwa: isaladi yamakhukhamba notamatisi; 200 ml we-kefir.

Iviki 2

UMsombuluko

Ukudla kwasekuseni: iqanda elibilisiwe netiye.

Isidlo sasemini: amazambane amathathu abilisiwe; utamatisi ne-apula.

Isiphuzo: ijusi yezithelo (250 ml).

Isidlo sakusihlwa: isaladi, okubandakanya utamatisi, ikhukhamba kanye namafutha emifino; i-kefir (ingilazi).

NgoLwesibili

Ukudla kwasekuseni: kufika ku-100 g wesinkwa esimnyama netiye nobisi.

Isidlo sasemini: 3 amazambane abilisiwe; amatamatisi ambalwa; ijusi yezithelo (ingilazi).

Snack: 2 izingcezu ezincanyana zesinkwa se-rye nengilazi ye-kefir.

Isidlo sakusihlwa: iqanda elibilisiwe netiye.

NgoLwesithathu

Ukudla kwasekuseni: iqanda lenkukhu elibilisiwe netiye ngezincezu ezimbalwa zikalamula.

Isidlo sasemini: isibopho senhlanzi esibilisiwe (cishe i-100 g); amazambane amabili abilisiwe noma abhakiwe; ijusi yezithelo (250 ml).

Isnack: ingilazi ye-kefir; ucezu lwesinkwa se-rye.

Isidlo sakusihlwa: isaladi yamakhukhamba notamatisi; itiye.

NgoLwesine

Ukudla kwasekuseni: 70 g woshizi noma i-curd enamafutha aphansi netiye.

Isidlo sasemini: inhlanzi, ebilisiwe noma ebhakwe (100 g); ijusi yezithelo (ingilazi).

Isinongo: 40 g wesinkwa esimnyama ngengilazi ye-kefir.

Isidlo sakusihlwa: 30 g woshizi onzima; iqanda; i-apula.

Friday

Ukudla kwasekuseni: cishe i-70 g yesinkwa se-rye netiye.

Isidlo sasemini: kufika ku-100 g webele lenkukhu elibilisiwe; 2 amazambane abilisiwe; uhhafu wengilazi yezithelo noma ijusi yemifino.

Isinongo: 50-70 g woshizi onamafutha amancane.

Isidlo sakusihlwa: isaladi yamakhukhamba notamatisi; ingilazi ye-kefir.

Saturday

Ukudla kwasekuseni: 60 g wesinkwa esimnyama nge-kefir (200 ml).

Isidlo sasemini: 50 g woshizi; amazambane abilisiwe ambalwa; utamatisi nenkomishi yetiye.

Isnack: i-apula nengilazi yejusi yezithelo.

Isidlo sakusihlwa: isaladi lamaqanda abilisiwe namakhukhamba, okunongwe ngenani elincane ukhilimu omuncu (ezimweni ezimbi kakhulu, imayonnaise enamafutha amancane); itiye.

Sunday

Ukudla kwasekuseni: 100 g wesinkwa esimnyama noma se-rye; ucezu lweshizi olunamafutha amancane; Ikhofi yetiye.

Isidlo sasemini: isaladi leklabishi, elifakwe kancane uviniga.

Isinongo: ama-aphula ama-2 amancane.

Isidlo sakusihlwa: iqanda elibilisiwe; 2 utamatisi nengilazi ye-kefir.

Iviki 3

UMsombuluko

Ukudla kwasekuseni: inkomishi yetiye enobisi nocezu (50 g) woshizi.

Isidlo sasemini: isaladi, izingxenye zazo ezakha amazambane amabili, utamatisi, ikhukhamba namakhambi; ibele lezinkukhu elibilisiwe (i-100 g) nalo lingathunyelwa esaladini noma lidliwe ngokwehlukana.

Isnack: ucezu lwesinkwa esinsundu nge-kefir (250 ml)

Isidlo sakusihlwa: amazambane ama-2-3 ngemifaniswano yawo noma abhakwe; iqanda elibilisiwe; ukhilimu omuncu onamafutha amancane (1 tsp); i-apula netiye.

NgoLwesibili

Ukudla kwasekuseni: ushizi onamafutha aphansi (50 g) netiye.

Isidlo sasemini: amazambane amabili ngemifaniswano yawo; ubhontshisi osemathinini (cishe ama-70 g); ingilazi yezithelo noma ijusi yemifino.

Snack: ama-apula ama-2 amancane ngengilazi ye-kefir.

Isidlo sakusihlwa: iqanda lenkukhu ebilisiwe; ingilazi ye-kefir.

NgoLwesithathu

Ukudla kwasekuseni: isinkwa se-rye (100 g) nenkomishi yetiye / ikhofi.

Isidlo sasemini: pheka amaqanda aqhekeziwe amaqanda ama-2, utamatisi kanye namakhambi epanini lokuthosa elomile; ijusi yezithelo (ingilazi).

Isiphuzo: ama-apula ama-2 anengilazi ye-kefir.

Isidlo sakusihlwa: thumba i-100 g yenkukhu yesikhumba noma gazinga ngaphandle kwamafutha; itiye.

NgoLwesine

Ukudla kwasekuseni: itiye nocezu (50 g) woshizi

Isidlo sasemini: isaladi (ukhukhamba, utamatisi, amakhambi, isipuni samafutha yemifino) namazambane amathathu abhakiwe.

Isnack: ama-apula ama-2 nejusi yezithelo (250 ml).

Isidlo sakusihlwa: cishe i-150 g ye-cottage shizi enokhilimu omuncu onamafutha amancane (1 tsp); i-kefir (200 ml).

Friday

Ukudla kwasekuseni: itiye / ikhofi nesinkwa se-rye (100 g).

Isidlo sasemini: inhlanzi ebilisiwe (100 g); isaladi (ikhukhamba kanye notamatisi).

Isnack: i-apula elinezingilazi zejusi yezithelo.

Isidlo sakusihlwa: ucezu lweshizi oluyi-50 ne-kefir (250 ml).

Saturday

Ukudla kwasekuseni: cishe u-50 g we-rye noma isinkwa esimnyama ngenkomishi yetiye lobisi.

Isidlo sasemini: iklabishi emhlophe eqoshiwe, efafazwe ngeviniga.

Isnack: ama-apula ama-2.

Isidlo sakusihlwa: iqanda elinzima; 60-70 g ushizi; i-kefir (200 ml).

Sunday

Ukudla kwasekuseni: ucezu lwesinkwa se-rye; ucezu lukashizi; ikhofi noma itiye (ungangeza ubisi esiphuzweni).

Isidlo sasemini: 100 g wenhlanzi ebilisiwe noma inyama yenyama; inkomishi yetiye.

Isnack: i-apula nejusi yezithelo (ingilazi).

Isidlo sakusihlwa: amaqanda aqhutshiwe (sebenzisa amaqanda ama-2, ama-50 g we-ham enamafutha kanye neminye imifino); ingilazi ye-kefir.

Iviki 4

UMsombuluko

Ukudla kwasekuseni: ama-seagulls nocezu (100 g) wesinkwa se-rye.

Isidlo sasemini: amazambane amathathu abilisiwe; iklabishi eliqoshiwe (100 g).

Isnack: i-apula kanye nengilazi yanoma iliphi ijusi lezithelo.

Isidlo sakusihlwa: ubhontshisi osemathinini (50-60 g); ucezu lwe-rye noma isinkwa esimnyama ngengilazi ye-kefir ephansi.

NgoLwesibili

Ukudla kwasekuseni: cishe i-100 g yesinkwa se-rye netiye.

Isidlo sasemini: isaladi ngeklabishi namazambane abilisiwe ama-2-3 (ungafafaza ngamafutha emifino amancane).

Isnack: kefir (250 ml).

Isidlo sakusihlwa: amaqanda amabili abilisiwe; i-apula nengilazi yejusi yezithelo.

NgoLwesithathu

Ukudla kwasekuseni: cishe i-70 g yesinkwa sokudla esinengilazi yobisi.

Isidlo sasemini: 100 g wezinhlanzi ezibilisiwe; isaladi yemifino engeyona yesitashi enamakhambi.

Isnack: i-apula nengilazi yejusi yezithelo.

Isidlo sakusihlwa: iqanda eliwumqansa nethisipuni likakhilimu omuncu omuncu wamafutha (noma imayonnaise); i-kefir (200-250 ml).

NgoLwesine

Ukudla kwasekuseni: 50 g woshizi netiye.

Isidlo sasemini: 2 utamatisi no-100-120 g wesinkwa se-rye.

Isinongo: i-apula; ingilazi yejusi yezithelo.

Isidlo sakusihlwa: cishe i-70 g yefilishi yenkomo ephekiwe; 3-4 amazambane abhakiwe; i-kefir (200 ml).

Friday

Ukudla kwasekuseni: iqanda lenkukhu elibilisiwe elinetiye noma ikhofi.

Isidlo sasemini: amazambane amabili abilisiwe ngesamba esincane sokhilimu omuncu noma imayonnaise wokuqukethwe okunamafutha amancane; isaladi equkethe ukhukhamba notamatisi.

Isnack: ama-apula ama-2 nengilazi yejusi yezithelo.

Isidlo sakusihlwa: amaqanda aqhekeziwe (amaqanda amabili, utamatisi nemifino).

Saturday

Ukudla kwasekuseni: 70 g wesinkwa se-rye nengilazi yobisi.

Isidlo sasemini: 2 tbsp. l. ubhontshisi osemathinini; isaladi lamakhukhamba notamatisi.

Isinongo: isaladi (usike i-apula elilodwa nobhanana ube ama-cubes); ijusi yezithelo (200 ml).

Ukudla kwakusihlwa: i-100 g yefilishi yezinhlanzi ezondile (khetha: okubilisiwe noma okubhakiwe) nengilazi ye-kefir.

Sunday

Ukudla kwasekuseni: okusanhlamvu okumbalwa netiye.

Isidlo sasemini: isaladi lamazambane amabili noma amathathu abilisiwe, iklabishi elimhlophe eliqoshiwe, isipuni samafutha yemifino.

Isnack: ingilazi ye-kefir.

Ukudla kwakusihlwa: ucezu lwesifuba senkukhu esibilisiwe noma esibhakwe (kufika ku-120 g) ngeqanda elilodwa elibilisiwe nengilazi yezithelo / ijusi yemifino.

Isibonelo sokudla kwejusi lomshado usuku olungu-1

8:00 - inkomishi yetiye eliluhlaza.

8:30 - umpe wama-apula (200-250 ml), ungaba noginindela.

10:00 - ingilazi yejusi le-orange.

11:30 - ingilazi yejusi likaphayinaphu.

13:00 - umpe ojiyile ohlanganiswe nemifino.

15:00 - ujusi wesanqante.

17:00 - ingilazi yejusi yesilimo esidliwayo esinamagatsha anamanzi.

19:00 - ingilazi yejusi lamagilebhisi.

21:00 - ingilazi yejusi yesanqante.

Ukungafani kokudla komshado

  • Ukudla komshado akufanele kubhekiswe kubantu besifazane abasesimweni nokuncelisa, ngezifo ezikhona ezingamahlalakhona nezifo ezibangelwa amagciwane.
  • Akufanele uhlale ekudleni kwejusi ngesifo sikashukela.

Izinzuzo zokudla komshado

  1. Izinketho zokudla zomshado zesikhathi eside zinezinzuzo eziningana. Banikeza ukwehla kwesisindo okubushelelezi nokungaguquguquki ngamathuba amancane ezingozi zezempilo. Ngaphezu kwalokho, njengomthetho, isimo sezempilo siyathuthuka.
  2. Futhi, ukubukeka kuguqulwa kube ngcono (ikakhulukazi, isimo sesikhumba).
  3. Ukwehla kwesisindo kwenzeka ngaphandle kwemihelo yendlala, futhi ukudla okuhlukahlukene kukhulu impela.
  4. Uma sikhuluma ngokudla kwejusi lomshado okunconyelwe ukwehlisa isisindo ngokushesha, kuthuthukisa izinqubo ze-metabolic futhi kukhuthaze ukuqedwa kokufakwa emzimbeni emzimbeni ngendlela yemvelo.
  5. Futhi, umpe wejusi unika amandla amakhulu, ngenxa yokuthi, yize kungekho ukudla okuqinile ekudleni, lokhu kudla kuvame ukubekezelelwa kalula.

Okubi kokudla komshado

  • Ukugcinwa kwezinketho zesikhathi eside zokudla komshado kuzodinga isiyalo nomsebenzi ophathekayo ngemikhuba yokudla, noma kunjalo, kuzofanele umelane nesikhathi esiningi sokudla.
  • Ukudla kwejusi uqobo kugxekwa abanye bososayensi ngenxa yokuthi ungabhekana ne-syndrome yalokho okuthiwa "yisisu esinqenayo". Lapho-ke kuzoba nzima ngaye ukucubungula ukudla okuqinile.
  • Lalela imizwa yakho futhi ungadluli isikhathi sokudla esinconyiwe. Kungcono ukuqala ngosuku lokuzila ijusi futhi, ngokuya ngemiphumela yalo, uthathe isinqumo sokuthi kufanele uhlale kule nqubo isikhathi eside.

Ukuqhuba kabusha ukudla komshado

Kunconywa ukuthi uphendukele ezinkethweni zesikhathi eside zokudla komshado futhi okungenani ngemuva kwekhefu lenyanga, nakujusi isikhathi sezinsuku ezinhlanu - amasonto ama-2-3 ngemuva kowokuqala.

shiya impendulo