Ukuze ulahlekelwe isisindo bese wenza isibalo sakho slim, kufanele ulandele imithetho eyisisekelo yesistimu yamandla akhethiwe. Ukudla kuhlanganisa imikhiqizo yamaprotheni , ngakho-ke umzimba we-muscle awuwomile, futhi ukulahleka kwesisindo kwenzeka ngenxa yokushisa okukhulu. Ukudla okunamandla kweBrazil kunemibono, ngakho-ke akunakwenzeka ukuhambisana nayo ngezinkinga ngesisu, izinhliziyo, izinso, ngisho nangesikhathi sokukhulelwa kanye ne-lactation. Uma kunenkinga enkulu, kufanele ishiyiwe.
Ukudla kwaseBrazil ngezinsuku ezingu-14
Ukuze uthole imiphumela, kubalulekile ukunamathela ekudleni okuthuthukisiwe, ngaphandle kokushintsha izitsha ezindaweni futhi ungayishiyi imikhiqizo. Ukudla kwaseBrazil kusho ukuyeka ukudla okulimazayo . Lokhu kudla kuphindwe kabili. Ukudla kwaseBrazil ngezinsuku ezingu-14, imenyu ekhonjiswa ngezansi, isekelwe ekudleni okuncane, okusiza ukugcina umzimba kanye nokungazizwa ulambile.
Ekuseni | Snack | Ukudla | Dinner | Ngaphambi kokulala | ||
Usuku # 1 | 1 tbsp. ijusi le-orange, i-banana ne-orange | isilonda somswakama kanye nejusi | Amagremu ayi-100 esaladi yemifino kanye nenani elifanayo lezinhlanzi ezithintekayo | njengemini | indlela yokudla | |
Usuku # 2 | 1 tbsp. i-apula ijusi neqanda | njengoba ngosuku lwenombolo 1 | i-pair of amazambane abilisiwe, i-100 g ye-fillet ebilisiwe namaqabunga e-ulethisi | isaladi ngenyama, amaqanda, i-peas eluhlaza kanye ne-ulethisi | njengoba ngosuku lwenombolo 1 | |
Usuku # 3 | inhlamba kanye no-1 tbsp. ubisi olunamafutha aphansi | 100 g cottage shizi 2% | 100 amagremu elayisi, 150 g iklabishi isaladi ngelamula | ucezu lwamafutha aphansi, ama-apula namaqabunga e-lettuce | njengoba ngosuku lwenombolo 1 | |
Usuku # 4 | 1 tbsp. i-phaphayinaphu juice kanye no-60 g inaninaphu | isilonda somswakama kanye nejusi | ucezu lwe-fat fat fat, ucezu ushizi kanye ne-orange | amazambane amabili abilisiwe kanye nesaladi isaladi egqoke ngamafutha | njengoba ngosuku lwenombolo 1 | |
Usuku # 5 | inhlamba kanye no-1 tbsp. i-mango juice | i-apula ne-orange | ucezu lwezinhlanzi abilisiwe kanye neqathi elibilisiwe | isobho semifino on umhluzi ophuzi kanye nocezu lwesinkwa | njengoba ngosuku lwenombolo 1 | |
Usuku # 6 | inhlamba kanye no-1 tbsp. ijusi | i-beetroot isaladi nebhotela | njengendlalelo ngosuku lwenombolo 5 | 100 g amakhowe othosiwe kanye nesaladi yemifino | njengokudla kwasekuseni | |
Usuku # 7 | kulayishwa usuku | |||||
Ukudla kwaseBrazil ngezinsuku ezingu-7
Okukhethwa kukho, okwenzelwe isonto, kusiza ukulahlekelwa okungenani ama-kilogram amabili. Ukuze ungalimazi umzimba, kubalulekile ukuthatha amavithamini. Ukudla kwaseBrazil, imenyu eyizinsuku ezingu-7 esekelwe ekusebenziseni amaprotheni, imifino nezithelo, akulambile ngenxa yokudla okuncane . Imenyu yezinsuku zonke ifana:
- Ukudla kwasekuseni : 1 tbsp. kefir.
- Isinkwa: isithelo esingenasithelo.
- Usuku lokudla : imifino kanye ne-fillet ebilisiwe.
- Isinkwa: isaladi yemifino kanye noshizi.
- Idla : 1 tbsp. kefir.
Ukudla kwama-Brazilian Actress
Uma ubheka abadlali abathandwayo besifazane baseBrazil, abesifazane abaningi baphupha ukuba babe njengabo, futhi kukhona isisombululo - indlela ekhethekile yokulahla ama-kilogram angaphezu kwalokho, ukunamathela kulokho ongawuphonsa khona kufika ku-10 kg, kodwa konke kuxhomeke esisindo sokuqala. Ukudla kwaseBrazil, imenyu engabonwa kuze kube amasonto amaningana, yasungulwa ngumhlengikazi uBiya Rika. Imenyu yesampula:
- Ekuseni : izinhlanzi ezimbalwa zezinhlanzi ezinesisindo esisodwa sezinhlamvu zokudla okusanhlamvu, amaqanda, isigamu sezithelo nekhofi ezingenasiphundu. Kukhona ukhetho lwesibili lwesidlo sasekuseni: 3 tbsp. izinkezo ze-oat flakes nge-yogurt ephansi-fat and amajikijolo no-1 tbsp. i-cocoa.
- Isitokisi : isobho esilungisiwe kusuka ku-4 tbsp. nezinkezo ze-izaqathe, 6 tbsp. nezinkezo ze isipinashi kanye no-3 tbsp. izinkezo ze inkukhu.
- Usuku lokudla : inhlanzi nelayisi nemifino.
- Dinner : i sandwich nemifino.
Ukudla kwe-Egg yase-Brazilian
Enye inqubo eyenziwa izondlo zaseBrazil isekelwe ekusetshenzisweni kwamaqanda, aqukethe amaprotheni kalula. Isikhathi esincane isikhathi lapho ukudla kweBrazil kubonakala khona izinsuku ezingu-4, kodwa kungenzeka ukwandise isikhathi ku-7, bese kuthi ezinsukwini ezingu-14. Ngeviki kuzokwazi ukuphonsa u-1-3 kg, kodwa umphumela ungumuntu ngamunye. Ukudla kwaseBrazil kuvinjelwe ekukhulelwe nasekunceliseni, ngisho nangesifo sezinso nesisu. Amaqanda aphethwe kanzima.
- Usuku 1 : amaqanda amabili, i-apula nekhofi / itiye lokudla ngalunye.
- Usuku 2 : Imenyu, njengosuku lokuqala.
- Usuku lwesithathu : amaqanda ama-2 ekuseni, isidlo sasemini ucezu lwesilwane esibilisiwe esinamapinashi, kanye neqanda lesidlo nesipinashi.
- Usuku 4 : amaqanda ama-2 ekuseni, izinhlanzi zokudla kwansuku, i-tomato, kanye namaqanda amabili kanye netiyi.