Abesifazane abaningi bafuna ukulahlekelwa masinyane ngo-10 kilogram ngesonto, ikakhulukazi uma kukhona umcimbi obalulekile ngaphambi kwakho, lapho ufuna ukubheka njengendlovukazi. Mane uthi isisindo sikhulu ngokwanele futhi siyisuse ngeke kube lula. Ngaphezu kwalokho, uma izinkomba zokuqala ezilinganisweni zincane, ke lo mphumela awukwazi ukubalwa.
Amaprotheni ekudleni - asuse 10 kg ngesonto
Ukulahlekelwa isisindo ngale nqubo kungenxa yokunciphisa ama-khalori nokunciphisa ukusetshenziswa kwamandla. Ngaphezu kwalokho, lapho inani elikhulu lamaprotheni lingena emzimbeni, izinqubo zamakhemikhali ezikhethekile zivela, okubalulekile ekulahlekeni kwesisindo. Ungadli izinsuku ezingaphezu kwesikhombisa, njengoba lokhu kungaholela ekusebenzeni komzimba.
Ukuze uthole okungu-10 kg ngesonto, landela le menyu:
- Inombolo yosuku 1 - amaqanda ayisihlanu abilisiwe;
- Usuku # 2 - inhlanzi eyodwa yolwandle, okumelwe ifakwe;
- Inombolo yosuku lwesithathu - isifuba esibilisiwe;
- inombolo yosuku 4 - amazambane amahlanu abilisiwe ngaphandle kasawoti;
- inombolo yosuku 5 - 500 g wezinyosi ebilisiwe;
- usuku lwenombolo 6 - ukuhlanza umzimba okudingeka udle u-1-1.5 kg wesithelo esingenasiphundu;
- inombolo yesikhombisa 7 - 500 amagremu we-cottage ushizi we-fat content content.
Inani elithile lemikhiqizo, kubalulekile ukuhlukanisa ngezigaba eziningana futhi uyidle emini.
Ukudla okuklabishi iklabishi, ukuthi ngesonto ukulahla u-10 kg
Njengoba ngifuna ukulahlekelwa ama-kilogram amaningi ngesikhathi esifushane, kuzodingeka ukuba ngizibeke ngokweqile emkhakheni wokudla. Inani le-calorific yansuku zonke yokudla okunjalo akuyona ngaphezu kuka-900 kcal. Kungenzeka ukuthi kudliwe ukusebenzisa izinhlobo ezahlukene zeklabishi, okuzovumela ukuhlukanisa ukudla. Imenyu yokudla iklabishi yilezi:
- ibhulakufesi : itiye elihlaza kuphela;
- Isidlo sasemini : iklabishi nesaladi isaladi, okumele ifakwe ngejusi noma ibhotela, kanye nezinye izinhlobo ezingu-200 g noma izinhlanzi ezinamafutha. Esikhundleni sesaladi, ungadla isobho leklabishi;
- dinner : iklabishi isaladi, iqanda izigwaca kanye nezithelo unsweet. Uma ulambile ngaphambi kokulala, ungaphuza u-kefir.
Yidla isonto ngesibhakabhaka - ngaphandle kwe-10 kg
I-Buckwheat ifakwe ohlwini lwemikhiqizo ewusizo kakhulu, futhi futhi unomsoco, ngakho ngeke kudingeke uhlupheke ngendlala. Isimiso sokudla silula futhi ngosuku kufanele udle inani elingenamkhawulo we-porridge nesithelo esisodwa esingenasiphuzo, futhi uphuze no 1 litre of kefir. Ngaphezu kwalokho, ungaphuza itiye nekhofi ngaphandle kokushukela. I-Kasha akufanele ibiliswe, kodwa igwetshwe ebusuku, okuyi-1 tbsp. Ama-Groats adinga ukuthi athululelwe 2 tbsp. amanzi abilayo. Ungafaki usawoti nezinye izithasiselo emgodini. I-porridge ingaxubana ne-kefir noma idle ngokwehlukana.