Kuyinto ejabulisayo njalo ukufunda ngokudla okuvamile, okukuvumela ukuba ulahlekelwe isisindo ngesikhathi esifushane. Ngokuyinhloko, ushukunyiswe uthando ngalokhu kudla, uma ukulahlekelwa isisindo kungcono kakhulu kulezi zilogram ezimbili, yini yonke indawo engakunika yona. Ngingakanani engingahle nginciphise ngesisindo ezinsukwini ezingu-5? Futhi udinga kangakanani - 5, 10, 20 kg? Ngisho noma uyeka ukudla, akunakwenzeka ukuthi umzimba wakho "uzokunika" ezinsukwini ezinhlanu ama-kilogram ayi-10 ngokucophelela. Kodwa uzobe esakhumbula ukuhamba kwakho ...
Kwenzekani uma ulahlekelwa isisindo ngokushesha?
Igama elihle kunayo yonke indlela yokulahlekelwa isisindo kuleli cala ukudla okusheshayo izinsuku ezingu-5, ngoba igama elithi "okusheshayo" lisho ukuthi phakathi nalezi zinsuku uzolahlekelwa masinya kakhulu. Noma kunjalo, ake sikhulume ngalokho okuzokulinda kamuva.
Ngosuku lwesibili lwesithathu lokudla, umzimba uyaqonda ukuthi isikhathi sesifikile sokulondoloza - ngisho nokudla okungenani kwekhalori, ngeke kukunike ithuba lokunciphisa isisindo, lokhu kuhlanganisa ukukhipha kokubili uketshezi namanoni. Futhi emva kokuphela kokudla, ukuqala ngokuvamile (futhi ngisho nokushesha kakhulu) ukuba udle, ngokushesha uqoqa amanoni amanengi, ukuze angalali futhi esimweni somnotho.
Yebo, ngengubo oyikhweleyo. Kodwa uma ngesonto ungaphinda ufune ukungena into ethile, uphinde uthathe ukudla okuzokwenza okubi kakhulu futhi okulimazayo kunokwedlule. Wena unciphisa umzimba we-metabolism.
Ukwandisa imetabolism
Ukudla okunempilo kwezinsuku ezingu-5 kufanele kusize ukwandisa umzimba, futhi kulula kakhulu ukwenza lokhu. Ama-proteins avinisekisa ukugaya umzimba ngo-30-40%, nemifino nezithelo - kuphela 3-4%. Asincoma ukuba ushintshe kuphela amaprotheni okunomsoco, kodwa ukudla okumele kutholakale ngezindlela eziningi kungabi ngotshani, kodwa ngamaprotheni. Futhi okuyinhloko, ehlukanisa ukudla okubalulekile "okuwusizo" kwezinsuku ezingu-5 kusukela "okulimazayo", umgomo ukufana okuphezulu kokudla nokudla okunomsoco, ngokuqukethwe okuncane okukwenziwe nge-caloric.
Imenyu
Nansi imenyu eseduze yokudla okuphuthumayo izinsuku ezingu-5. Abanye abantu kulokhu kudla bangakwazi ukulahlekelwa isisindo ngama-kilogram ayisihlanu noma ngaphezulu, abanye, ngokuphambene nalokho, abalahlekelwa yizinto ezimbili. Kodwa lo mbonakaliso ukhuluma kuphela ngokuthi ubani onesisindo esiningi ngokweqile.
Usuku 1:
- ibhulakufesi - isinkwa sezinkwa ezimnyama nebhotela, ama-mandarine amathathu, iqanda eliphefumula;
- isidlo - isaladi kusuka izaqathe ezivuthiweyo, i-cottage shizi namafutha omnqumo, amazambane abhakabhakeni efomini, i-orange;
- dinner - i-beetroot eqoshiwe nemifino, yenkomo ebilisiwe kanye nelayisi, ama-tangerines amathathu.
Usuku 2:
- ibhulakufesi - okusanhlamvu nge-bran, i-orange;
- Usuku lokudla - i-salmon enosawoti kanye neklabishi ngesimo sesaladi, isinkwa nge-bran, i-kefir ne-honey, i-orange;
- dinner - i-ngulube enamafutha aphansi, abhakabhaka noma abilisiwe, amazambane abilisiwe efaneni, ama-tangerines amathathu.
Usuku lwesithathu:
- ibhulakufesi - i-cottage ushizi ophansi we-fat kanye ne-toasts kusuka ku-rye isinkwa nebhotela, i-orange;
- isidlo - isaladi eluhlaza kanye nobhontshisi obilisiwe, ubhontshisi nebhotela, 3 tangerines;
- isidlo - inkukhu abilisiwe ngezinongo, abilisiwe ama-Brussels amahlumela, i-broccoli, i-1 orange.
Okulandelayo, ungakwazi ukuhamba nale mikhiqizo bese wenza imenyu yakho ngezinsuku ezingu-4 no-5, noma uneliswe ngomphumela owatholakale kulezi ezintathu.
Ilayisha izinsuku
Futhi imenyu ehlinzekwe ngenhla ingahlanganiswa nezinsuku zokulayisha, ngendlela yokulayishwa kokulayishwa kwezinsuku ezingu-5. Okusho ukuthi, emva kosuku lokuqala lokudla nangemva kwesithathu, sifaka usuku lokulayisha olulodwa kuqembu elilodwa lemikhiqizo.
Iqiniso liwukuthi izinsuku zokuzila ziwusizo kakhulu uma zisetshenziswa ngosuku noma nje ngesonto. Banika isibindi nesibindi sokuphumula, ngenxa yalokho, ngosuku olulandelayo izitho zokugaya
Isibonelo:
Usuku lwesithelo yi-avocado elilodwa ne-honey for breakfast kwasekuseni, ama-4 ama-tangerines ngesidlo sasemini, nama-300 amagremu amagilebhisi amnyama edliwayo.
Usuku lwezinhlamvu luyingxube yelayisi namantongomane. Ukuze uthole ukudla kwasekuseni, irayisi elibilisiwe kanye namantongomane amisedari ambalwa, irayisi yamalayini nama-alimondi, kanye ne-dinner - ilayisi nama-walnuts.
Futhi usuku lwama-curd amanzi. Ukudla kwasekuseni 5 wezipuni. I-cottage shizi enomuthi ophansi we-fat, emva kwesigamu sehora siyaphuza izibuko ezimbili zamanzi, ukudla kwamaduna wezipuni ezingu-7. i-cottage shizi kanye nezibuko ezintathu zamanzi, futhi sidle isidlo sasekuseni ngesidlo sakusihlwa.