Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-2 kg ezinsukwini eziyi-2.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-880 Kcal.
Isiphetho sabezomsoco baseFrance sokuthi abantu abaningi bayakhuluphala ngezimpelasonto sisekelwa ngabezokudla kwethu. Ngempela, ngezinsuku esingasebenzi ngazo, sichitha isikhathi esiningi ekhishini - indawo yokuhlala yazo zonke izinhlobo zezilingo zokudla. Futhi sifuna ukudla nokuphuza okuthile okumnandi futhi okuvame ukuba yingozi futhi kunama-calories amaningi njengomvuzo weviki lokusebenza.
Ukudla ngempelasonto kuzosisiza sikhethe indlela elungile yokudla nokudla okulungile kumamenyu wethu wangoMgqibelo nangeSonto (noma ezinye izinsuku zeviki impelasonto yakho ewela ngayo).
Izidingo zokudla ngempelasonto
Ngakho-ke, okuqukethwe nsuku zonke kwekhalori ekudleni kwangempelasonto akumele kudlule amayunithi we-1300 wamandla. Yebo, ungakwehlisela kuma-calories ayi-800-1200. Kepha izazi zokudla okunempilo azeluleki ukwehlisa umkhawulo wokusetshenziswa kwamandla ngezansi, ngaphandle kwalokho ungahlangabezana nokwehla kokugaya ukudla, indlala nezinye izinkinga. Ungakulandela lokhu kudla uma nje ufuna, uma uzizwa kahle. Njengomthetho, izimpelasonto ezintathu kuya kwezine zokudla zanele ukuvalelisa kumakhilogremu ambalwa angadingekile.
Ungazibhalela imenyu yangempelasonto, ngokuya ngokuncamelayo lapho ukhetha ukudla, noma usebenzise izinketho zemenyu ezingezansi. Into esemqoka ukungadluli okuqukethwe okukhonjisiwe kwekhalori. Uma ucabanga ukuthi ungadla ushokoledi ambalwa noma uphuze ibhodlela lewayini ngokudla ikhalori elishiwo, lokhu akulungile neze. Ngakho-ke ubeka engcupheni yokuzakhela izinkinga ngomzimba. Ukudla kufanele kufake phakathi ubisi olunamafutha aphansi nobisi omuncu, inyama engenamzimba, inhlanzi, okusanhlamvu, amaqanda, imifino, izithelo, amajikijolo. Kunconywa ukuthi udle kahlanu ngosuku, futhi ungakhohlwa ukuphuza amanzi anele.
Akudingekile ukukhipha ngokuphelele imikhiqizo kafulawa, kodwa lapho ukhetha isinkwa, yima kulowo obhakwa kufulawa we-wholemeal. Faka esikhundleni ushukela ngoju lwemvelo, ucezu lukashokoledi omnyama.
Ngisho nangezimpelasonto, zama ukunikela okungenani imizuzu engama-20 kwezemidlalo. Futhi uma ukwazi ukuzivocavoca ngokugcwele ejimini, kuyamangalisa nje.
Vele, ukudla kwangempelasonto kuzosebenza uma ungasebenzisi kabi ukudla okunamafutha noshukela ngezinye izikhathi. Funda ukulawula njalo izingxenye zokudla kwakho nokuqukethwe kwayo kwekhalori. Musa "ukubamba" ngezinsuku zamasonto ngezimpelasonto zokudla, uma kungenjalo ngeke ulahle isisindo kuphela, kepha uzuze nesisindo.
Imenyu Yokudla Ngempelasonto
Inketho ye-1
Saturday
Ukudla kwasekuseni: i-toast yesinkwa esiqinile; utamatisi; 20 g ushizi oqinile onamafutha amancane; itiye elinobisi olunamafutha amancane noju.
Ukudla kwasekuseni kwesibili: iwolintshi noma ubhanana omncane.
Isidlo sasemini: 2-3 tbsp. l. iphalishi le-buckwheat; isitsha sesobho se-puree yemifino ngaphandle kokuthosa; I-100-120 g ye-fillet yenkomo ebilisiwe.
I-snack yantambama: 70-80 g we-cottage shizi no-50 g we-cauliflower eshubile; itiye / ikhofi nobisi.
Isidlo sakusihlwa: 4-5 tbsp. l. irayisi; 100 g wezinhlanzi (pheka ngaphandle kukawoyela); itiye nobisi.
Sunday
Ukudla kwasekuseni: ingxenye encane ye-oatmeal namagilebhisi omisiwe; iwolintshi; itiye nge-1 tsp. uju.
Isidlo sasekuseni sesibili: iqanda elibiliswe kanzima; ucezu lwe-bran noma isinkwa sokudla okusanhlamvu; 200 ml wobisi.
Isidlo sasemini: inkomishi yenkukhu yenkukhu; ucezu lwebele lezinkukhu eliphekiwe noma elibhakiwe elinesisindo esingaba ngu-100 g; itiye.
Isidlo sasemini: 200 ml we-yogurt engenalutho noma i-kefir enamafutha amancane.
Isidlo sakusihlwa: ingxenye yemifino egayiwe (kunconywa ukuthi ufake i-bell pepper, i-cauliflower, i-asparagus, i-broccoli esitsheni); i-omelet yeqanda elilodwa lenkukhu ephekwe epanini elomile; inyama enamafutha amancane (50 g); i-herbal decoction noma itiye.
Inketho ye-2
Saturday
Ukudla kwasekuseni: 200 g irayisi kanye nephalishi ithanga; ucezu lwesinkwa sikabran; ingilazi yobisi.
Isidlo sasekuseni sesibili: isaladi yezaqathi kanye nemifino eluhlaza.
Isidlo sasemini: inkomishi yomhluzi wenkomo ozondwayo; izipuni ezimbalwa zephalishi le-buckwheat; 40 g woshizi onamafutha amancane; ucezu lwesinkwa esibi; kiwi netiye.
Isidlo sasemini: 100 g wamajikijolo.
Isidlo sakusihlwa: 100 g we-chicken fillet ebhakwe nge-20-30 g ushizi onzima; amazambane ebhantshi; utamatisi; ucezu lwesinkwa se-wholemeal; itiye ngobisi.
Sunday
Ukudla kwasekuseni: i-omelet yamaqanda amabili enkukhu kanye notamatisi; itiye elinelamula no-1 tsp. uju.
Isidlo sasekuseni sesibili: isaladi nge-apula, i-pear namagilebhisi ambalwa, anongwe nge-yogurt ephansi.
Isidlo sasemini: 200 g wezinhlanzi ezibhakiwe 2 amazambane abhakiwe noma abilisiwe; isaladi yesigamu se-avocado no-anyanisi, efakwe amaconsi ambalwa amafutha yemifino.
Isidlo sasemini: kufika ku-200 g we-broccoli oshisayo.
Isidlo sakusihlwa: 200 g we-buckwheat; inkukhu yebele, ephekwe ngaphandle kukawoyela (100 g); ucezu lwesinkwa se-bran; 50 g wama-beet abilisiwe; itiye nge-1 tsp. uju.
Inketho ye-3
Saturday
Ukudla kwasekuseni: okusanhlamvu noma i-granola ngaphandle koshukela (25 g), okunongwe kancane ngobisi olunamafutha; ibhanana; itiye.
Ukudla kwasekuseni kwesibili: i-apula netiye (elinobisi).
Isidlo sasemini: inkomishi yomhluzi wenkukhu nenyama yenkukhu ebilisiwe (100 g); isaladi leklabishi eliqoshiwe eligcwele uwoyela wemifino; isinkwa esisanhlamvu sonke; ingilazi yanoma yisiphi isithelo noma ijusi yemifino.
Isidlo sasemini: ingilazi yeyogathi.
Isidlo sakusihlwa: 100 g we-chicken fillet ebhakwa ngaphansi kwezingcezu eziningana zikaphayinaphu; 100 g ubhontshisi oboshiwe omhlophe noma obomvu; isaladi yemifino engeyona isitashi, efakwe kancane ngamaconsi ambalwa amafutha yemifino kanye nejusi kalamula; isinkwa sebran; ipheya; itiye.
Sunday
Ukudla kwasekuseni: isemishi elenziwe ngocezu lwesinkwa esiphelele samasongo notamatisi; 20 g woshizi onzima; itiye noju.
Ukudla kwasekuseni kwesibili: ukhukhamba amabili; 50 g we-cottage shizi onamafutha aphansi; isigamu sengilazi lejusi yesanqante.
Isidlo sasemini: isitsha sesobho se-puree yemifino; 100 g imfanzi ebilisiwe; Amazambane ama-2 abilisiwe noma abhakiwe; ucezu lwesinkwa se-bran; Itiye elinelamula.
Isidlo sasemini: uhhafu wamagilebhisi; Uphayinaphu omusha noma okheniwe (izingcezu ezi-2-3).
Isidlo sakusihlwa: i-omelet (ukupheka sisebenzisa amaqanda amabili enkukhu, 50 g wenyama enamafutha, 20-30 g we-peas nommbila); ingilazi yeyogathi yemvelo.
Ukungafani kokudla kwangempelasonto
Ngaphandle kokuthi kunezinye izincomo zokudla okunempilo ngenxa yezizathu zokwelashwa, indlela yokudla ngempelasonto ayiphikiswa kunoma ngubani.
Izinzuzo zokudla ngempelasonto
- Ukuchoboza ukudla kusiza ukugwema indlala ebabayo.
- Ukudla kukalwe ngokulinganayo, umzimba unele zonke izinto ezidingekayo ekusebenzeni kwawo okujwayelekile. Uma uqamba imenyu kahle, ungadla ukudla okumnandi nokuhlukahlukene, ugweme izinkinga zokugaya ukudla, usheshise imetabolism yakho futhi ulahle ukonga ngokweqile.
- Azikho izitsha eziyinkimbinkimbi kwimenyu ezidinga isikhathi esiningi nemali ukuzilungiselela.
- Ngokulandela imithetho yokudla ngempelasonto, uba nomkhuba omuhle wokudla okunempilo ngezinye izinsuku.
- Le ndlela ikuvumela ukuthi ulahlekelwe cishe yinoma yiliphi inani lamakhilogremu. Kuhle futhi ukuthi ukwehla kwesisindo kwenzeka ngejubane elibushelelezi, yilokhu kuncipha kwesisindo okusekelwa odokotela kanye nezazi zokudla.
Okubi ngokudla ngempelasonto
- Ubunzima okuwukuphela kwabo ekulandeleni indlela yokudla ukuthi kungangezimpelasonto lapho imikhosi eyahlukahlukene nemicimbi enamadili amaningi kuvame ukuphuma. Kubo, izilingo zokudla zingahlula amandla akho, futhi kuzoba yinkinga ukubala inani lamandla okudla. Vele, uma lokhu kwenzeka kanye noma kabili, futhi uzijezisa ngalokhu ngokuthulisa okulandelayo, khona-ke akukho lutho olubi oluzokwenzeka.
- Kepha uma ukuhlala etafuleni ngempelasonto kuyindlela yokuphila, akunakwenzeka ukuthi ukwazi ukulingana nokudla kwekhalori lokudla.
Ukudla kabusha
Ukudla ngempelasonto kungaba umthetho wokudla nganoma yisiphi isikhathi. Lalela umzimba wakho bese ulandela izinhloso zakho!