Isidlo esiphumelelayo sokwehla kwesisindo nokuhlanza - TOP of the best

Inkinga yokunciphisa ngokweqile iyadingeka, ngakho-ke kulungile ukuba khona kwenani elikhulu lezidlo ezahlukene. Eziningi zazo azizenzi lutho, kanti ezinye ziyingozi ngisho, ngakho-ke ukukhethwa kwesisindo kumele kuhanjiswe ngokucophelela, kucatshangelwa izici zomuntu ngamunye.

Okuphezulu kwezidlo eziphumelela kakhulu

Indlela efanayo yokudla kwabantu ababili ingenza ngendlela ehlukile, futhi eyodwa iyolahlekelwa isisindo, kanti enye ngeke. Ngenxa yezifundo eziningi kanye nokuhlola, kwakungenzeka ukuthi kunikezwe isamba esiphelele sokudla kwesisindo esisheshayo , esifanele inani elikhulu labantu. Inqubo ngayinye inezici zayo kanye nemithetho, ukugcinwa kwayo okunikeza umphumela.

Ukudla okusheshayo nokuphumelelayo kwimifino

Ukuze ulahlekelwe isisindo, ukuhlanza amathumbu ama-slags nokuwagcwala ngezakhi, kunconywa ukuba uhambisane nokudla kwemifino. Kubalulekile ukuyigcina okungenani inyanga futhi ngalesi sikhathi kuyokwenzeka ukuthi ulahlekelwa ngu-5-6 kg. Uma uzizwa ungakhululekile, ke le ndlela yokulahlekelwa isisindo kufanele ishiywe. Ukudla okungabizi kakhulu nokusebenza kahle kokulahlekelwa isisindo kusho ukunamathela ezimisweni eziyisisekelo zokudla.

1. Ngosuku kuyadingeka ukuba udle okungenani 1.5 kg yemifino ngendlela eluhlaza, futhi unikele ekushiseni ukwelashwa.
2. Kungcono ukushiya ngokuphelele imifino enesitashi, noma, noma okungenani ukunciphisa.
3. Ukudla okuphumelelayo emifino kufanele kufaka izithelo eziningi zombala ohlaza.
4. Thatha ukudla ngokweqile, ukuze unganciphisi umzimba futhi ugweme indlala.
5. Qiniseka ukunamathela embusweni wokuphuza, uphuza 1.5-2 amalitha amanzi ngosuku.
6. Kuvunyelwe ukwengeza isinkwa esincane sika-rye, izithelo ezimuncu, imifino kanye nemikhiqizo yobisi obubi omuncu ophansi.

Ukudla okunamaprotheni kunazo zonke

Abaningi bokudla okunomsoco banxusa abantu ukuba basheshe balahlekelwe isisindo kule nqubo. Kuwusizo ikakhulu kulabo abavame ukuzikhandla ngokomzimba njalo. Ukulahlekelwa isisindo kungenxa yokuchitha amafutha, okusetshenziselwa esikhundleni sokudla kwe-carbohydrate. Enye into ukukhipha uketshezi okweqile. Ukudla okunempilo kwamaprotheni kwenza kube lula ukulahlekelwa yi-3-5 kg ​​ngesonto. Kukhona izimiso eziyisisekelo zalendlela yokulahleka kwesisindo, okumele kucatshangelwe nakanjani.

1. Uma ukudliwayo kungenzeka, ukuphuma kwamanzi emzimbeni kungenzeka, ngakho-ke kubalulekile ukuphuza ama-1-2 amalitha amanzi ngosuku.
2. Inani le-calorific yansuku zonke akufanele libe ngaphezu kuka-1200 kcal.
3. Thatha ukudla okuncane izikhathi ezinhlanu ngosuku. Kudla kufanele kube ngamahora angu-3-4 ngaphambi kokulala.
4. Imikhiqizo evunyelwe: izinhlanzi, izinhlanzi zasolwandle, inyama enamafutha aphansi, imikhiqizo yobisi kanye namaqanda abamhlophe. Ungadla izithelo ezimuncu nemifino eluhlaza. Engxenyeni yokuqala yosuku ungadla iphariji, kodwa hhayi ngaphezu kwezinhlamvu ezingu-6.

Ukudla okunomsoco we-buckwheat

Enye yezindlela ezilula kodwa eziphumelelayo zokulahlekelwa isisindo. I-porkridge ye-Buckwheat ngumkhiqizo oyingqayizivele ohlanza umzimba wezinyosi, ukwanelisa ukulamba kanye nokugcwalisa izinto ezinomsebenzi. Lokhu akusikho ukudla okulambile, kepha okusebenzayo, njengoba umuzwa wokuphuza umzimba uqhubeka isikhathi eside futhi akukho okuningi okwenzekayo. Ayikho imikhawulo ekusetshenzisweni kwe-buckwheat, futhi kuvunyelwe ukuphuza i-kefir, ikhofi kanye netiyi ngaphandle kokushukela, namanzi. Ingqikithi yetshezi yilezi 1.5 amalitha. Kusadingeka ukuthatha amalungiselelo e-multivitamin.

Kubalulekile ukulungisa kahle iphariji futhi kungcono ukuyihambisa ebusuku: 1 tbsp. okusanhlamvu kuthathwa 3 tbsp. amanzi abilayo. Shiya konke ku-thermos noma uhlanganise ithawula ebusuku. Usawoti namafutha akuvunyelwe ukusebenzisa. Uma ngesikhathi sokugcizelela lokhu kudla okuphumelelayo kuzozizwa buthakathaka futhi kungathandeki ngesikhathi sokuzivocavoca, khona-ke kuvunyelwe ukungeza usawoti omncane emgodini. Buyela ekudleni okujwayelekile ngokufanele, wengeze imikhiqizo kumenyu kancane kancane.

Ukudla okunomsoco we-kefir

Imikhiqizo yobisi oludakayo ifakwe kuhlu lokuzuzisa kakhulu umzimba. I-Kefir ithuthukisa imetabolism futhi ijwayele ukugaya. Kukhona i-calcium kulokhu kuphuza, okusheshisa amandla kagesi, kanye nezinye izinto eziwusizo. Kunezidlo ezihlukahlukene eziphumelelayo ku-kefir, okusho ukuhlanganiswa kwesiphuzo neminye imikhiqizo.

1. I-Kefir-i-apple . Ukudla kwansuku zonke kuhlanganisa 1 litre kafir 1.5 g we-apula futhi kungcono ukukhetha izinhlobo eziluhlaza. Ukuze udle kuyadingeka ngaphansi kwesimiso esinjalo: i-apula kanye nengxenye yehora le-1 tbsp. kefir.
2. Ithimba le-kefir lokudla . Ukudla okuphumelelayo kokunciphisa isisu kanye nezinhlangothi kuthatha isonto. Ungadla ngo-1 kg we-oatmeal futhi uphuze i-kefir ngokuhambisana nemikhiqizo ehlukahlukene.

Ukudla okuphuthumayo okuphumelelayo

Uma wenqaba ukudla okuqinile, ungakwazi ukunciphisa umzimba, uhlanze umzimba futhi uthuthukise impilo yonke. Ungaphuza amafutha aphansi aphansi kanye nemikhiqizo yobisi omuncu, i-jelly, i-juice yemvelo, itiye, i-compote, i-smoothies, isobho-i-puree namanzi. Iziphuzo ezidakayo nezidakayo azivunyelwe. Ukudla okunamandla okunzima akufanele kudlule isikhathi eside kunenyanga. Kunezinketho ezimbili: ukusetshenziswa kweziphuzo ezehlukene phakathi nosuku noma owodwa, kodwa zonke izinsuku zenziwa esikhundleni.

Yidla nge-broccoli ukuze ulahlekelwe isisindo esisebenzayo

Iklabishi ngumkhiqizo owusizo futhi odlayo, izindlela eziningi zokulahlekelwa isisindo zifaka phakathi ohlwini lwemikhiqizo evunyelwe. Ukudla kwe-broccoli kusebenza kahle. I-Broccoli ingenye yokudla okuphansi kakhulu kwekhalori, enezinto eziwusizo. Ama-fibre asiza ukwanelisa ukulamba isikhathi eside, futhi ihlanza umzimba. Ukudla okusha kuyasebenza ngoba umuntu angakwazi ukuzimela ngokuzimela, egxile kwizibonelo.

1. Izinketho zokudla kwasekuseni : i-broccoli abilisiwe kanye netiye / iklabishi isaladi nge-pepper.
2. Izinketho zokudla kwasemini : inkukhu ye-inkukhu, umhluzi kanye ne-broccoli abilisiwe / imifino yemifino neklabishi notamatisi.
3. Izinketho zokudla : ukudlala i- broccoli, i-grapefruit kanye netiyi / iklabishi abilisiwe, utamatisi nojuji utamatisi.

Imenyu yokudla kwezinsuku eziyishumi ku-broccoli:

Ukudla okunempilo kakhulu emhlabeni

Izakhamuzi emhlabeni jikelele ziyavuma ukuthi indlela engcono kakhulu yokulahlekelwa isisindo, okukuvumela ukuba ulahlekelwe isisindo ngaphandle kokulimaza impilo - ingondlo efanele. Namathela kuso ngesikhathi sokuphila, ngakho akudingeki wesabe ukuthi ama-kilos azobuya futhi. Kunemigomo eyisisekelo ye-dietetics, eyokuvumela ukuthi uvuselele kabusha ukudla okusemqoka:

1. Imikhiqizo eyinhloko yemenyu enempilo imifino nezithelo, equkethe izinto eziningi eziwusizo. Khetha izithelo zekhalori eliphezulu.
2. Phuza amanzi amaningi, okubalulekile ohlelweni lokugaya umzimba kanye nesimetabolism. Umthamo omuhle yi-1.5-2 amalitha.
3. Ukudla okunempilo kakhulu ekulahlekeni kwesisindo okusheshayo kuhilela ukwenqaba ama-carbohydrate alula. Ama-sweet, buns, ama-sausages, ama-pickle, konke akuvunyelwe.
4. Ukudla kwasekuseni kuyisidlo esiyimpoqo futhi kungcono ukukhetha uketshezi. Ngenxa ye-carbohydrate eyinkimbinkimbi, ungathola amandla usuku futhi ulambe indlala isikhathi eside.
5. Ukudla kumele kuhlukaniswe, okungukuthi, ngaphezu kokudla okuyisisekelo okudingayo ukwengeza ukudla okubili.
6. Ukudla kufanele kube okuhlukahlukene futhi lokhu akufanele kube yinkinga, ngoba kunenani elikhulu lokupheka emikhiqizo evunyelwe futhi ewusizo.

Ukudla okwethulwa kuphumelela kakhulu ekhaya, kodwa kuphela uma ulandela yonke imithetho. Kubalulekile ukhethe indlela yokulahleka kwesisindo, ugxile ezintweni ozikhethayo kanye nokusebenza komzimba. Qaphela ukuthi ukudla okuningi, ngaphandle kokudla okunempilo, kunokuphikisana. Ukugcina imiphumela efinyelelekile, kufanele ubuyele kahle kwimenyu evamile.