"Rollercoaster" (Ukudla): ukubuyekezwa. Ukudla kwesisindo imenyu

Kubantu abaningi, "i-roller coaster" ibinzana lihlotshaniswa ugibele amadlingozi. Akuwona wonke umuntu uyazi ukuthi liphinde igama elidumile futhi omunye ukudla ephumelela kunazo. Sekuyiminyaka engaphezu kwengu-20 uyaqhubeka phezulu amabili aphumelela kakhulu.

Concept Martin Katana

Umqondo kwesisindo, elaklanywa Martin ukushushuluza in the 80s kwekhulu elidlule, okusekelwe ezimisweni okuqhubekayo ukushintshashintsha ukudla okwakha nsuku indoda. Ngokwamazinga namaqophelo yesimanje wobuhle, abantu abaningi bezibuza mayelana nendlela ukunciphisa umzimba. Katana Ukudla kusekelwe namaqiniso angokwesayensi. Uma uqhubeka ekushintsheni imodi umsoco, umzimba womuntu nje akanawo isikhathi ukujwayela yokuntuleka ukudla noma ukusetshenziswa kwalo ngokweqile. Ngakho, ngokuba isimo njalo yokucindezeleka, ukwehla kwesisindo emzimbeni. Zikhona ongakhetha yokudlela ezimbalwa ukulahlekelwa isisindo nge umqondo Martin. "Rollercoaster" - Ukudla, ukubuyekezwa okuyizinto ngempela eziphikisa. Abanye abantu badumise le ndlela ka isisindo ukunciphisa ngenxa ukusebenza yayo, abanye aveze ukuthi uhlelo kunzima kakhulu futhi eyisicefe, ngakho-ke akuwona wonke umuntu uyakwazi ukuhlula kwakhe. Kunoma ikuphi, isinqumo kuhlale kungokwakho.

izimiso ukudla

Ngaphambi kokuqala ukudla ngokwaleli Ukudla, kubalulekile ukufunda izimiso zalo eziyisisekelo. Ngakho, umthetho wokuqala of kwesisindo kusukela Martin Katana - kuba ukukhishelwa ekudleni nsuku zonke ezilwane. Yiqiniso, lena akuyona ngokuqedwa Imininingwane kulezi zingxenye, kodwa kuphela kwawo okulinganiselwe kakhulu. Umthetho wesibili, ecacisa cishe zonke Ukudla real - iyona ukusetshenziswa othile elinganiselwe inani kilojoule ngosuku. Ngokuqondene nazo zonke ezinye, lapha ukhululekile ukukhetha ngokuphelele. Ochwepheshe ukweluleka ukuqala ukuthola itafula ekhethekile ngamunye ukudla calorie ukudla ngomumo. uhlu okunjalo olwakhiwe kuzokusiza ukudala imenyu enempilo wosuku ngalunye nokukhulunyelwa ulahlekelwe isisindo, ngenkathi kuncishiswa imiphumela emibi emzimbeni wakho. Ngenxa kuzuba njalo e-calories Ukudla lethiwa "iyaguquguquka." Imenyu kuyahluka umehluko unomphela kusukela inani lemali elincane kilojoule afinyelela ku elivunyelwe.

Lose Weight kwi "roller coaster"

In the version zakudala ihlezi "roller coaster" amasonto amathathu, ukusekela isenzo kwesimiso ukuvivinya umzimba njalo (imizuzu 40-60 nsuku zonke). Izinsuku ezintathu zokuqala sihamba avunyelwe uqede ngokuphelele yimuphi ezahlukene imikhiqizo okuqukethwe Imininingwane caloric of 600 kcal. It kubhekwa inkathi eyayinzima kunazo zonke, lapho indlala iyinkinga samanje cishe ngaso sonke isikhathi. Ngalesi sikhathi-ke akudingekile iphendukele umsebenzi asebenzayo, ukulinda kuze kube umzimba ifunda ukukhiqiza amandla adingekayo ukuze ngazo izimpilo zabo ngokuqondile izicubu adipose. Abantu abaningi abakwazi ukubekezela "roller coaster" kohlelo okokuqala. Ukudla, ukubuyekezwa zazo zingase ziqale omubi, bese alethe nemiphumela ayeyifuna, futhi nsuku zonke ukondla uhlelo olusha siya lula. Kusukela 4 kuya ku-7 izinsuku isibalo ezivumelekile anda ikhalori ukusetshenziswa, ungakwazi manje udle ukudla 900 kcal.

Khumbula ukuthi inyama kufanele mafutha, kodwa izinhlanzi - omhlophe hhayi okunamafutha. Shiya umzimba ngaphandle ngokuphelele amafutha kungenzeki, ngakho-ke kungcono ukuthi usebenzise isilwane nemifino zabo ngomsuka, isibonelo, ukuze agcwalise isaladi ngamafutha omnqumo. Uma sikhuluma imikhiqizo yobisi, khetha fat-free. Ukudla eningiliziwe kuyadingeka neze, ngoba into esemqoka - inani kilojoule washisa.

manje Okwesibili Ngesonto elilandelayo kuyamjabulisa kokukhulisa Angadla ukudla okuyingxenye 1200 kcal. Ungakhohlwa silinganisela ukudla okunamafutha, amatasa ezemidlalo, ngokuvamile ukuhamba. Nokho, ukucindezeleka entsha kufanele kube ngemva ukuphumula ezinjalo. Inani evumelekile kilojoule washisa imikhiqizo yansuku zonke kusukela amahora 15 kuya 17 kuyehla futhi, imenyu kuvunyelwe kuphela kilojoule 600. Kukhona Kunconywa ukuba kancane, njalo kanye izingxenyana ezincane. Lokhu kuzosiza ukubhekana ngokuphumelelayo esesuthi lwavutha. Kusukela 18 kuya 21 ukuncipha komzimba uhlelo uMartin izinga avumelekile 900 kcal. Ngokusho ekudleni, ungakwazi kancane kancane abuyele Ukudla evamile ngaphandle kokwesaba ukubuya amakhilogremu ngakho kanzima alahlekile.

Ziyini izinzuzo?

Labo kakade wazama ngezindlela eziningi ukuba ulahlekelwe isisindo ukwazi ukuthi ethile eyinhloko ukudla okunama-kilojoule amancane kuyinto umzimba kancane. Abantu abaningi ujwayelene isimo lapho Kilos kuqala ngokushesha hamba, kodwa ke isisindo owayebonakala yima, njalo 500 entsha amagremu banikwa lula. Kuyinto into - "roller coaster" (Ukudla). Izibuyekezo basikisela ukuthi isisindo okweqile kancane kancane kunciphisa futhi ngeke Babuya ekupheleni kohlelo. Kuyinto ngenxa yalesi inzuzo, umqondo Martin futhi kwakuqala ukwanda okunjalo. Kubalulekile ukukhumbula lokhu, ngoba ngezinye izikhathi sidinga kushesha kwesisindo, isibonelo, ngaphambi iholide oluzayo. Akekho oyobonisa uthanda, uma isisindo ngokuzumayo "iphumele" futhi imiphumela oyifunayo ngaphambi komnqamulajuqu futhi akazange ukuphatha ukufeza.

Okudla "roller coaster": imenyu

Njengoba sekuyisikhathi eside ngamandla uhlelo Katana won uthando kazwelonke, abezindaba ungathola zonke izinhlobo ukuhlukahluka ngesihloko esithi imenyu. Abesifazane abaningi, isibonelo, wagcwalisa ngokuphelele nge ukudla okuvamile kwansuku zonke amaswidi, ebukisa ngesikhathi esifanayo, isisindo namanje out. Nokho, isimo sengqondo esinjalo emzimbeni womuntu siqu kamuva zithinta isikhumba pheshana emathunjini. Ngakho-ke kungcono udle ukudla okuhlukahlukene nokunempilo. I yombuzo wayo wakudala othi, "Indlela ukunciphisa umzimba" Ukudla yakhelwe ukushushuluza, izimpendulo:

Eyokuqala ezingu-3:

1. okuphansi-fat cottage shizi ngesidlo sasekuseni (mayelana 200), kuyasiza kakhulu, futhi ekuseni ukudla yesibili, ungakwazi ukukhokhela izithelo ze-non-nutritive noma amajikijolo (200).

2. Ngesikhathi sokudla kwasemini, okungcono udle lutho ketshezi, isibonelo, zemifino isobho nezinkwana wezokudla.

3. Musa ukushiya ngaphandle ukunakekela snacking kanye ngosuku, ngemva nje kwesidlo sasemini, wavumela ukusetshenziswa amaqanda qanda abane imifino.

4. Njengoba idina abilisiwe izinhlanzi kahle (100 g).

Ngakusasa 3 izinsuku:

1. Ukuze ibhulakufesi watusa apula kanye oatmeal yashizi emanzini (100 g). Ngemva nje kancane kwalokho, nawe ungadla iklabishi isaladi, begqoke ngamafutha kanye kancane ushizi.

2. Ngezinye kwasemini, ungakwazi kudla isaladi ka imifino kanye inkukhu abilisiwe noma inhlanzi ongakhetha kuzo (100 g)

3. Ungakhohlwa adle ingilazi nonfat yogurt bran.

4. ukudla Final ziyahlukahluka izimfanzi (100 g)

Yokugcina 3 izinsuku:

1. Qala usuku nge iphalishi phezu kwamanzi, ukunezela isipuni ukuze isipuni samafutha zemifino.

2. ibhulakufesi zokwengeza - ephansi fat yogurt inkomishi yogurt.

3. Dine inkukhu webele kanye imifino avunyelwe eyodwa amazambane amancane, njalo ephekwe eziko.

4. izithelo isidlo kungaba eziphelayo elinganiselwe.

5. Ngesikhathi dinner zemifino isaladi ngokuphawulekayo efanelekayo nenhlanzi abilisiwe (100 g)

Yini okumele uyilindele nalokho ukukhumbula?

Phakathi Ukudla sezinsuku ezingu-21, ungase udle ngesikhathi esisodwa futhi ukusabalalisa ukudla usuku lonke. Lokhu kubuye obonakalayo "Rollercoaster" (Ukudla). Izibuyekezo yebo, bathi kungcono nokuningi ewusizo ukudla izikhathi eziningana ngosuku, izingxenye ezincane, kuvumela okungenani ngezinye izikhathi sikhohlwe umuzwa indlala. Nokho, ukhetho lokuqala futhi eyamukelekayo, futhi ikakhulukazi esetshenziswa yilabo nje abakwazi ngisho nokuzitholela lokho 4-5 ukudla ngosuku ngenxa Friend umsebenzi schedule. uhlelo kukaMartin ayivumeli ukusetshenziswa ukudla okunamafutha, kodwa uma ungakwazi ukumelana ukudla ibhega, khumbula ukuthi inani kilojoule lidlula 1.5 kg apula. Anazi yini uzisole kudliwa ngaphakathi kwamahora ambalwa lapho indlala ebuya, futhi wonke ama-calories ovumelekile wachitha? Ukudla is hhayi Kunconywa ukuba intsha, njengoba kungaba nemiphumela engemihle emzimbeni wenziwa namanje kwakhiwa ngenxa ukucindezeleka njalo ngenxa yokugcina.

Izimo kanye nemiphumela

Martin amasu alulona olwawo wonke umuntu, futhi eziningi Izimo esiqinile. Endaweni yokuqala akufanele unamathele le Ukudla kubantu abaphethwe iziyaluyalu umzimba kanye ezihlukahlukene izifo yaleli pheshana emathunjini. Spikes e lemali ukudla kubangela uketshezi ngokweqile of juice esiswini, okuyinto akazuzi, ezifana kolwelwesi. Yiqiniso, ukudla ukhulelwe futhi lactating mums futhi asifanele "iyaguquguquka." Imiphumela yenhlolo-mkhosi ngokucophelela zonke imithetho kungukuthi bephoqeleka ukuba balinde. Ngokwesilinganiso, ungalahlekelwa abafika kwabangu-10 kg, kodwa uma, ngaphezu zihibe ukudla ezemidlalo, lesi sibalo yokugcina angaba phezulu. Kubalulekile wazi ukuthi yalokho abalulekile ihlala isikhathi eside, isisindo engabuyi futhi ezinsukwini noma emasontweni ambalwa ezayo, njengoba kwenzeka emva nezinye izinhlelo kwesisindo. Ngemva kwesikhashana, uma uthanda, ungaphinda Yiqiniso futhi sifinyelele sibalo ephelele.

ezibiyele ukudla

Ayikho ezingadumile kakhulu namuhla kwesisindo indlela, esakhiwa ngo ukugujwa 7 eziyisisekelo imithetho:

1. Ukulawula inani lokudla kudliwa.

2. Musa udla kakhulu.

3. Yidla imifino.

4. Ukuqhubeka ukuze baphuze amanzi.

5. Thatha ama-multivitamin.

6. Yazi amathuba yakho ngokuhlakanipha. I ezibiyele Ukudla, njengoba ngempela iyiphi enye, asifanele abantu nempilo ebuthaka.

7. Njalo uthathe amakhefu phakathi nowe.

izincomo Jikelele

Ngokokuqala ngqá, kunzima ukuba sibekezelele indlala Onqobayo. Udosi lwepeni ke, kufanele uphuze uketshezi oluningi (amanzi mhlawumbe ethafeni ngaphandle gas). Lo sawoti kufanele uyekwe ngokuphelele, noma esikhundleni salo kolwandle. Kuyinto efiselekayo ukuchitha isikhathi esiningi ngaphandle, futhi ukulala okungenani amahora angu-8 ngosuku.