Isisindo esiningi kunenkinga evamile yomphakathi wanamuhla, obangelwa ukusetshenziswa kokudla okulimazayo nendlela yokuphila engasebenzi. Kunombalwa omkhulu wamasu ahlukene wokulungisa lesi sibalo , enikeza umphumela enyangeni yezinsuku.
Izidlo ezidumile kakhulu zokulahlekelwa kwesisindo esisheshayo
Ngaphambi kwesenzakalo esibalulekile, lapho ufuna ukubuka khona okumangalisayo, khona-ke ungalungisa izinhlobo ezihlukahlukene zokudla zokulahlekelwa kwesisindo esisheshayo nezici zayo nemithetho. Kubalulekile ukukhetha inqubo ewusizo ukuze ulahlekelwe isisindo futhi ungalimazi umzimba. Ukuze ulondoloze imiphumela, kungcono ukulandela ukudla okufanele emva kwalokho.
Ukondla ukudla okulondekayo okukhula okusheshayo
I-Buckwheat iyasiza kubantu abafuna ukulungisa isibalo ngaphandle kokulimaza impilo yabo. Ukudla okungcono kakhulu ukulahlekelwa isisindo ngokushesha kuhlanganisa hhayi kuphela buckwheat, kodwa futhi kefir. Kunezimiso eziningana okufanele zicatshangelwe:
- Ukuze ugcine inzuzo enkulu, kunconywa ku-porridge ebusuku, kunokupheka. Ukubeka usawoti, amafutha nezinye izithasiselo akuvunyelwe.
- Yamukela imenyu ayikho izinsuku ezingaphezulu kwezinsuku ezingu-10, ngoba ungalimaza impilo yakho.
- Kungcono ukhethe amafutha ka-2.5-5% we-kefir.
Ukudla kwasekuseni
Snack
Ukudla
Dinner
Usuku No. 1-4
50 amagremu we-porridge nama-250 g we-kefir
250 g yogurt
60 g iphalishi nama-250 amagremu we-yogurt
njengokudla kwasekuseni
Usuku # 5 no-6
50 amagremu we-porridge kanye netiye
250 g yogurt
100 g of porridge kanye 250 g wefir
njengasezinsukwini zokuqala
Usuku # 7
200 g iphalenda ne-1 litre kefir
Yidla ngemifino esheshayo futhi ephumelelayo
Uma ubeka umgomo - uphonsa amakhilogremu ambalwa, bese ukudla kufanele kufaka imifino. Ukudla okungcono kakhulu kokulahlekelwa isisindo esisheshayo kungapheli inyanga futhi kunconywa ukuthi uyisebenzise ehlobo, lapho kutholakala ukuhlanganiswa okubanzi kwemifino. Isimiso semifino yansuku zonke singaphezu kuka 1.5 kg. Imenyu ibukeka kanje:
- UMsombuluko : isobho semifino, i-200 ml ye-fat-fat kefir, izithelo kanye netiye.
- NgoLwesibili : isobho esivela emifino, amazambane owodwa abilisiwe nge-isipuni 1 samafutha aphansi, imifino kanye netiyi.
- NgoLwesithathu : ngoMsombuluko menu.
- ULwesine : isobho semifino, ubhanana no-1.5 amalitha yobisi.
- ULwesihlanu : isobho semifino, ama-utamatisi amahlanu, izinhlanzi ezinamafutha noma izibopho, 250 ml yogurt kanye netiyi.
- NgoMgqibelo : imenyu ifana noLwesihlanu.
- NgeSonto : isobho semifino, izithelo, imifino, ihora lesishiyagalolunye le-sauce encane yamafutha, 250 ml yogurt kanye netiyi.
Amaprotheni ukudla okusheshayo okukhula kancane
Abantu abafuna ukukhohlwa ngamakhilogremu engeziwe kumele bayeke ukusebenzisa ama-carbohydrate ayingozi. Ukudla okulula kokulahlekelwa kwesisindo esisheshayo kuthatha isonto futhi kukuvumela ukuba uphonse ama-kilogram amane. Inani elincane le-calorific nsuku zonke yi-1200 kcal. Kubalulekile ukungakhohlwa ngamanzi, ukuphuza 1.5 amalitha amanzi. Imenyu yesampula:
- Ukudla kwasekuseni : inhlamba, izinkezo ezimbalwa ze-cottage shizi 5% no-0.5 tbsp. Kefir 5%.
- Isinkwa: isithelo esingenasithelo.
- Usuku lokudla : isobho sebhontshisi, amasongo 100 g, isaladi yemifino kanye netiyi.
- Isinkwa : amantongomane ambalwa ne-orange.
- Dinner : 0.5 tbsp. i-oatmeal porridge, iqanda elibilisiwe elinomuthi kanye netiye elihlaza.
- Ngaphambi kokulala : 150 ml yogurt ephansi-fat.
Ukudla kwebhontshisi yokulahlekelwa isisindo esisheshayo
Imikhiqizo yebhontshisi yabahlinzeki abahle kakhulu bemiprotheni yemifino, kusiza ukukhohlwa indlala isikhathi eside, egcwele umzimba. Kusukela ekudleni kunconywa ukuthi kungabandakanyi okomnandi, okuthosiwe, okuphekwe, okubhemayo kanye nosawoti. Ukudla okuveza ukulahlekelwa kwesisindo okusheshayo kunconywa ukuthi kusetshenziswe izinhlobo ezihlukahlukene zebhontshisi. Udinga ukunamathela kuyo izinsuku eziyisikhombisa. Esikhathini esizayo, kungcono ukushiya kwimenyu yakho yemenyu equkethe ubhontshisi. Kubalulekile ukuphuza uketshezi oluningi ukugwema ukuqotshwa.
Ukudla kwasekuseni | Snack | Ukudla | Dinner | |
Inombolo yokukhetha 1 | 1 tbsp. i-kefir, inhlamba kanye nocezu ushizi | izithelo ezingenasithelo | 100 g ubhontshisi obilisiwe, isaladi yemifino, okhethwe ibhotela, kanye netiyi | njengemini |
Inombolo yokukhetha 2 | 120 g cottage shizi kanye netiyi | izithelo ezingenasithelo | 100 g of ubhontshisi, sauerkraut kanye itiye | 100 g of ubhontshisi, isaladi yemifino, amazambane amabili abilisiwe kanye 1 tbsp. ijusi. |
Ukudla kwenkanyezi ngokulahlekelwa kwesisindo esisheshayo
Abesifazane abaningi, bebuka abalingisi, abaculi kanye namamodeli, bahlonipha ukubukeka kwabo, bephupha ngokuba ngabanikazi bomumo ofanayo. Ukudla okusheshayo, okusetshenziswe izinkanyezi phambi kwemisebenzi enomthwalo wemfanelo. Ukubhekana nokungaphumeleli kwesibalo, ungabandakanyi kusuka kumafutha wakho wemenyu, amnandi, usawoti kanye nezinongo. Ukudla okusheshayo okukhulayo ekhaya kunohlu oluthile lwemithetho:
- Isisekelo sokudla kukhona imikhiqizo yamaprotheni, engezona amafutha.
- Inani elidingekayo nsuku zonke yetshezi yi-1.5 amalitha.
- Imenyu iqinile futhi ayikwazi ukumelana nakho konke, kodwa umphumela uyayifanele, ngoba ngezinsuku ezingu-14 ungaphonsa ubuncane be-5 kg.
- Ngesikhathi esibekiwe kuyadingeka ngokuphelele ukwenqaba ibhulakufesi.
- Imenyu ethunyelwe iphindwe kabili.
Ukudla | Dinner | |
NgoMsombuluko | utamatisi, iqanda kanye itiye / ikhofi | isaladi neklabishi kanye nekhukhamba, amaqanda kanye nesigamu se-grapefruit. |
NgoLwesibili | Amagilebhisi, amaqanda kanye netiye / ikhofi | I-200 amagremu wenkomo yenkomo ephansi ephekiwe, ikhukhamba netiyi / ikhofi |
NgoLwesithathu | njengoba ngoMsombuluko | njengoba ngoLwesibili |
NgoLwesine | isaladi yemifino, i-grapefruit kanye netiyi / ikhofi | amaqanda, ama-200 g cottage shizi 5% netiyi / ikhofi. |
NgoLwesihlanu | iqanda, isaladi yemifino kanye itiye / ikhofi | 200 amagremu ezinhlanzi ezinamafutha aphansi, isaladi yemifino kanye netiye / ikhofi. |
NgoMgqibelo | isaladi lesithelo | 200 amagremu wezinyosi ezinamafutha aphansi, amafutha aphansi, isaladi yemifino kanye netiye / ikhofi |
NgeSonto | 200 g i-fillet ebilisiwe, isaladi yemifino, i-orange kanye netiyi / ikhofi | njengoba ngoMgqibelo ebusuku |
I-carrot yokudla yokukhula okusheshayo okusheshayo
Izimpande ze-Orange zinomsoco futhi ziwusizo, ngakho kufanele zifakwe kwimenyu encane. Ukudla okusheshayo kokunciphisa isisu nesinezinhlangothi kufanele kugcinwe izinsuku ezintathu ukulahla u-2-3 kg. Inzuzo yalesi simiso sokudla ukuthi ungadla izaqathe eziningi njengoba uthanda, kodwa ezinye zokudla zivinjelwe. Ungakhohlwa ukuphuza amanzi, kanti imali yansuku zonke yi-1.5 amalitha.
Ukusuka kwezitshalo zempande ungenza ama-juice nama-saladi, angagcwala ijusi lemon. Ungaphinde uphuze itiye elihlaza ngaphandle kokushukela namanzi. Kumele kudliwe izikhathi eziyisithupha ngosuku, khona-ke ngeke kube khona indlala. Ukudla okusheshayo kwezinqotshwa kuvinjelwe izinkinga ngokugaya, inhliziyo nemithambo yegazi, izifo ezingapheli nokukhulelwa. Nge-malaise kusukela ekulahlekelweni kwesisindo kumele ilahlwe.
Amaphilisi okudla ngokulahlekelwa kwesisindo esisheshayo
Kuhlelo lokudla olwethuliwe, khetha i-zucchini encane ne-zucchini engcono. Ukudla okunciphisa ukulahlekelwa kwesisindo esisheshayo kuhilela ukudla imifino kanye nepeel, ngoba kugxila kakhulu izakhi zomzimba. Ungafaka ezinye izitshalo kanye nama-fat-fat protein foods kwimenyu. Imenyu yesibonelo:
- Ukudla kwasekuseni : 250 amagremu wezitshalo (zucchini, izaqathe kanye anyanisi) ukukhishwa, ucezu lwesinkwa se-rye kanye netiyi.
- Isinkwa : i-apula eluhlaza kanye ne-tbsp elingu-1. kefir.
- Usuku lokudla : ama-300 g we-zucchini avela ku-courgettes, 200 g wezinhlamvu kanye netiyi.
- Inyoka : ukukhonza isaladi nejusi kusuka ema-apula.
- Ukudla kwesidlo sakusihlwa : okubambisene okunezinsizi ezithambile kanye nemifino zucchini kanye netiyi.