Ukudla okumhlophe, izinsuku eziyi-7, -5 kg

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

Okuqukethwe kwamakholori ansuku zonke kungu-510-980 Kcal.

Ukudla okumhlophe kuqanjwe ngokudla okukuqukethe. Izintandokazi zokudla zale nqubo zimhlophe ncamashi. Kunezinketho eziningi zalokhu kudla, kusukela ekudleni emikhiqizweni yamaprotheni amhlophe futhi kugcine ngendlela yokunciphisa isisindo usebenzisa iwayini elimhlophe. Kodwa umthetho owodwa uyafana kuzo zonke izindlela ezimhlophe zokuguqulwa kwesibalo. Ungaqhubeki nawo isikhathi esingaphezu kwesonto elilodwa. Ngalesi sikhathi, ungakwazi ukuguqula amafomu ngokuphawulekayo, uphonsa amakhilogremu angu-5 wesisindo esiningi.

Izidingo zokudla okumhlophe

Imikhiqizo elandelayo ingafakwa ekudleni ekudleni okumhlophe:

  • ubisi nobisi omuncu ngokuqukethwe okunamafutha okungadluli ku-4%: i-cottage shizi, i-yogurt eyenziwe ngokwenza, ushizi, i-kefir, ubisi olubilisiwe olubilisiwe, iyogathi, ubisi;
  • okusanhlamvu: irayisi, i-oatmeal;
  • amaqanda enkukhu nezagwaca;
  • ingxenye yemidumba: ubhontshisi omhlophe;
  • iklabishi elimhlophe neklabishi lePeking;
  • izinhlanzi nezibopho zenkukhu.

Le mikhiqizo ingahambisana nezithelo namajikijolo angewona amhlophe kuphela: ama-apula, ubhanana, ama-currants amhlophe, amapentshisi, ama-apricot. Ungadla futhi ama-plums ngamagilebhisi, kodwa kungcono ukuwasebenzisa ekudleni kwakho ngendlela yezithelo ezomisiwe. Imikhiqizo eshiwo ngenhla yezithelo namajikijolo nayo ingafakwa kwimenyu njengezithelo ezomile. Yonke eminye imikhiqizo ayivumelekile kakhulu.

Ngeziphuzo, zama ukwenza amanzi amakhulu ahlanzeke. Itiye, ikhofi, uma lifunwa, lingazivumela ngezikhathi ezithile, kodwa ngaphandle koshukela. Uma kunzima ngempela kuwe ngaphandle kwamaswidi, zivumele uphuze ngesipuni soju ekuqaleni kosuku, kodwa kungabe kusaba njalo. Zonke ezinye iziphuzo kufanele ziphuzwe kuphela uma zihlinzekwa ekudleni okuthile. Kunconywa ukushiya ngokuphelele usawoti noshukela ngesikhathi sokudla, ngoba kunganciphisa kakhulu inqubo yokuguqula isibalo.

Kuyafaneleka ukudla izikhathi ezingama-4-5 ngosuku (kuchazwe ngokuningiliziwe ngezansi kwimenyu ngayinye) ngezikhathi ezilinganayo. Hlela ukudla ngendlela yokuthi eyokugcina yosuku okungenani amahora angama-3-4 ngaphambi kokulala.

Esinye isincomo esiwusizo sokulandela ukudla okumhlophe ngempumelelo enkulu ukuphuza u-100-150 ml wamanzi angenalutho ekamelweni lokushisa imizuzu eyi-15 ngaphambi kokudla. Lokhu kukhwabanisa okulula kuzosiza ukusheshisa imetabolism yakho futhi wehlise isisindo ngokushesha, kunciphise ubungozi bokuthola amakhilogremu athe xaxa ngemuva kokuqeda ukudla. Ngaphezu kwalokho, ngokugcwalisa isisu sakho kancane ngamanzi, kungenzeka ukuthi usuthe ngokukhonza okulandelayo.

Vele, noma iyiphi inguquko yendlela emhlophe oyikhethayo, ungakhohlwa ngezemidlalo. Ngisho nokuzivocavoca okuvezwa ngemizuzu engu-10-20 (uma singekho isikhathi somthwalo obucayi) kuzokwenza umphumela wokwehlisa isisindo usebenze kakhulu nomzimba wakho uthandeke ngokwengeziwe.

Izinketho zokudla ezimhlophe ezithandwa kakhulu yilezi:

- ubisi olumhlophe lokudla okuhlala izinsuku eziyi-7;

- Ukudla elayisi elimhlophe elihlala izinsuku eziyi-7;

- ukudla inyama emhlophe ehlala izinsuku ezine;

- ukudla kwewayini elimhlophe izinsuku ezintathu;

- ukudla okumhlophe kukabhontshisi wezinso izinsuku eziyi-7.

Imenyu yokudla emhlophe

Isibonelo sokudla obisi olumhlophe

Izinsuku 1 ne-4

Ukudla kwasekuseni

: izipuni ezimbalwa zeshizi elinamafutha aphansi noma elinamafutha amancane; inani elifanayo le-oatmeal emanzini (ungangezela omisiwe omncane kuwo); ingilazi yobisi olubilisiwe.

Snack

: iyogathi yemvelo (ingilazi), ungangezela kuwo ama-apricot omisiwe; ubhanana omncane.

Dinner

: Amaqanda ama-2 enkukhu abilisiwe; itiye eliluhlaza; I-100-150 g ye-cottage shizi enokhilimu omuncu.

Dinner

: ipheya nengilazi yeyogathi.

Izinsuku 2 ne-5

Ukudla kwasekuseni

: amathisipuni ambalwa ephalishi lelayisi elinesipuni soju.

Snack

: ipentshisi elilodwa, elingadliwa licocekile, noma lingaqunywa bese limbozwa ngeyogathi elenziwe ekhaya noma ubisi olubilisiwe.

Dinner

: Ama-200 g khekhe elingenabhotela; ingilazi yobisi.

Dinner

: i-ayisikhilimu (i-fat-fat and homemade) noma ama-popsicle, noma ingilazi yemikhiqizo yakho yobisi eyintandokazi; ubhanana omncane.

Izinsuku 3 ne-6

Ukudla kwasekuseni

: iklabishi elimhlophe eliphekwe nge isipuni sikakhilimu omuncu; ingilazi yobisi.

Snack

Ama-plums ama-3 nengilazi yobisi olubilisiwe.

Dinner

: ingxenye ye-oatmeal (ungasebenzisa ubisi) ngokufakwa kwe-1 tsp. uju wemvelo.

Dinner

: 2 inkukhu ebilisiwe noma amaqanda amane ezigwaca; kufika ku-4 g woshizi onamafutha aphansi (ungenza isaladi kusuka kulezi zithako kanye nenkathi ukhilimu omuncu); ingilazi yobisi.

Usuku 7

Ukudla kwasekuseni

: i-rice pudding (uju esikhundleni soshukela ojwayelekile); ingilazi ye-kefir.

Snack

: izipuni ezimbalwa ze-cottage shizi enezipuni kanye nokhilimu omuncu omncane.

Dinner

: ingxenye (kufika ku-200 g) wezinhlanzi ezibhakiwe noma ezishubile; 70 g amazambane abotshiwe ngaphandle kwamafutha; izipuni ezimbalwa zesaladi leklabishi; ingilazi yobisi.

Dinner

: ubhanana ne-apple puree; ingilazi yeyogathi yemvelo noma i-kefir.

Isampula Ukudla Kwelayisi Elimhlophe

Ukudla kwasekuseni: irayisi elibilisiwe; ucezu oluncane (kufika ku-100 g) lwenkukhu, ebilisiwe noma ebhakwe.

Snack: ingilazi ye-cocktail (ubisi, ophehliwe ngobhanana) noma, ngenye indlela, ingilazi yobisi nesithelo esincane.

Dinner: irayisi elibilisiwe; isaladi lommbila obilisiwe noma osethinini, izaqathe ezintsha notamatisi.

Dinner: irayisi elibilisiwe; ipentshisi kanye nesaladi le-apula elincane, elinganiselwa nge-yogurt enamafutha amancane noma ukhilimu.

Note… Imenyu yansuku zonke kufanele ifake okungenani i-500 g yelayisi elibilisiwe. Hambisa ukudla ukuze iningi lelayisi lidliwe ngesidlo sasekuseni nangesikhathi sasemini. Futhi shiya okuncane kakhulu kusihlwa, ngoba asikho isikhathi esiningi esisele ngaphambi kokulala ukuze ushise ama-calories. Lokhu kuziphatha kuzosiza ekwenzeni ukulahleka kwesisindo kubonakale kakhulu.

Isampula Lokudla Okumhlophe Kwenyama

Ukudla kwasekuseni: i-chicken fillet kanye nesaladi elingenalutho lemifino engekho isitashi (zombili izitsha kufanele zibe cishe ngo-150 g iyinye).

Snack: isaladi le-fillet yenkukhu enamafutha aphansi egayiwe (cishe i-100 g) ne-apula elincane (ungakonga konke lokhu nge-yogurt eyenziwe ngamafutha aphansi ekhaya).

Dinner: i-buckwheat noma iphalishi lelayisi kanye nefillet yenkukhu ebilisiwe (ubuningi be-150 g yesitsha ngasinye).

Isidlo sasemini: izingcezu ezimbalwa zezinkukhu ezibilisiwe noma ezibhakiwe kanye no-100 g wesanqante namazambane puree.

Dinner: 50 g wenkukhu ebilisiwe; ingilazi yesitoko senkukhu kanye nemifino oyithandayo engeyona eyisitashi.

Isibonelo sokudla okudliwayo ngewayini elimhlophe

Ukudla kwasekuseni: 1 ubhontshisi kakolweni; ushizi onamafutha amancane noma i-cottage shizi (kufika ku-150 g); ingilazi yewayini elimhlophe.

Dinner: Izingcezu ezi-3 noma ama-crisps kakolweni ajwayelekile; 200 g ushizi noma i-cottage shizi; ingilazi yewayini.

Isidlo sasemini: izingcezu ezimbalwa zeshizi.

Dinner: ucezu lwesinkwa sikakolweni esomile; cishe u-100 g woshizi kanye nengilazi yewayini futhi.

Note… Iwayini lisetshenziswa kangcono kakhulu lomile, elinoshukela omncane namakhalori amancane.

Isampula Lokudla Okumhlophe Kobhontshisi

Ukudla kwasekuseni: Ucezu lukashizi onzima (omncane onamafutha ongawuthola) ucezu lukakolweni noma oluhlaza; kufika ku-100 g we-kefir, iyogathi, ushizi wekotishi noma ukhilimu omuncu (ngokubona kwakho).

Dinner: ubhontshisi omhlophe obilisiwe (cishe i-100 g); ukunikezwa kwe-sauerkraut noma isaladi yemifino eluhlaza / ebilisiwe / ebhakwe.

Isidlo sasemini: noma yisiphi isithelo esivunyelwe noma idlanzana lamajikijolo owathandayo.

Dinner: ubhontshisi obilisiwe obumhlophe obungama-100 g; imifino, amakhowe noma inkukhu isobho elinamafutha amancane ngaphandle kwamazambane.

Ukungafani kokudla okumhlophe

  • Ukuphikisana okujwayelekile kokunamathela ekudleni okumhlophe kuhlanganisa: ukungabekezelelani kokudla kunoma yimiphi imikhiqizo enikezwa kuyo; isikhathi sokukhulelwa kanye ne-lactation; ubuntwana; ukuba khona kwezifo ezingapheli ngesikhathi sokukhushulwa.
  • Yiqiniso, kufanele unake ukuthi iyiphi inguqulo ethile yokudla okumhlophe ozohlala kuyo. Isibonelo, uma ubisi oluvutshiwe kanye nemikhiqizo yobisi kuhilelekile, ukudla okunjalo akukwazi ukusetshenziswa abantu abanezilonda zesisu, i-gastritis nezinye izifo zesisu.
  • Ngesifo sezinso, awukwazi ukunciphisa isisindo ohlelweni olususelwa enyameni emhlophe. Qiniseka ukuthi lapho ukhetha indlela yakho yokwehlisa isisindo esimhlophe, cabanga ngezimpawu zomzimba wakho futhi, yebo, unambithe okuthandayo.

Ubuhle bokudla okumhlophe

Ukudla okumhlophe kunezinzuzo eziningana ezingenakuphikwa.

  1. Lokhu kufaka, ikakhulukazi, iqiniso lokuthi liyasebenza ngempela. Uma unokuthile ongakulahla, amafolda angathandeki nakanjani azoshesha ukushiya (noma okungenani anciphise).
  2. Kokudla okuningi okumhlophe, kunebhonasi emnandi ngendlela yokujwayeleka kokugaya, ukuthuthukiswa kwe-microflora yamathumbu, nokusheshisa kokugayeka komzimba.
  3. Futhi, umzimba uhlanzwa ubuthi, ubuthi nokunye ukungcola okungawulimaza.
  4. Ukudla okumhlophe (ikakhulukazi amaprotheni) kusiza ukuqinisa amathambo nemisipha. Ngakho-ke, ukuvivinya umzimba kulula, futhi ngokuvamile umuntu uzizwa engcono.
  5. Inzuzo engangabazeki yale ndlela yokwehlisa isisindo ukungabi khona kwendlala ezinkethweni eziningi. Ukudla kuvamile futhi kwehluka kakhulu, okwenza kungabi lula ukwehla.
  6. Ngisho nangesikhathi sokudla okumhlophe, isimo sesikhumba siyathuthuka. Uzobona ukuthi isikhumba siba bushelelezi futhi sibushelelezi.

Okubi kokudla

Ukungalungi kokudla okumhlophe kufaka phakathi iqiniso lokuthi ukugcwala ngokweqile nge-calcium, enqwabelana emikhiqizweni yamaprotheni, kungaholela ekufakweni kobuthi.

Ukuba khona okuphansi kwamafutha nakho kungaphazamisa umzimba. Ukuze unganyusi ubungozi bokulimala emzimbeni, ungaqhubeki nanoma yiziphi izinketho zokudla okumhlophe isikhathi eside kunesikhathi esibekiwe, noma ngabe ulahlekelwa isisindo kalula kangakanani. Ngemuva kwakho konke, amafutha enempilo ayadingeka nje ukuze umzimba usebenze ngokujwayelekile.

Ukuphinda ukudla okumhlophe

Njengoba izindlela ezingenhla zokuguqula lesi sibalo zithembekile impela, zingaphindwa, uma kunesidingo, ngemuva kwamasonto ama-3-4. Kodwa kungcono ukuhlehlisa ukudla okumhlophe kwewayini, ngoba kuseseqisa impela. Kunconywa ukuthi ukhethe indlela enobuntu yokuguqula amafomu.

shiya impendulo