Ukudla izinsuku: ukuhluka. Izinzuzo. Indlela ephumelela kakhulu ngosuku lokuzila ukudla

Phakathi namaholide, ngakho ufuna ukuba uphumule, ulale embhedeni, zithokozise uphudingi, yebo, ukuzama zonke salads nge okunamafutha nososo! Uma unikeza kule ungacabanganga, maduze ukuthola okuqinile isisindo somzimba. Kodwa ningatatazeli. Ngokuvamile, izibalo esabekayo ungabonisi isisindo fat ushaye (kahle, mhlawumbe abantu engemingaki ugcine izinsuku ezimbili noma ezintathu!), Futhi isisindo ukudla wagqunywa amanzi unexamined. Ukuba aphinde abe nokuthula kwengqondo futhi ukubabulala amakhilogremu zanqwabelana ukukusiza ukudla izinsuku. ongakhetha mini-Ukudla ungafunda lesi sihloko, bese uyazama kubo ziqaphele futhi uthole umphumela omkhulu.

Izimo

Ngaphambi kokuthi uqale ukukhuluma mayelana engcono izinsuku zokucucuza, ngifuna ukukhuluma mayelana nokuphepha. Uma uhlushwa isifo yimuphi, une njengemithi yokungezwani komzimba nokuthile, wena ibele noma akhulelwe, kufanele uthole imvume kudokotela wabo. Ngokuvamile, intsha (iminyaka 30-35) kungaba ukuziqhayisa Ngiwumqemane futhi babe nempilo ephelele. umzimba kwawo akuzange ubuhlungu okunyakazisa amancane izinguquko short-term ekudleni kwakho. Kodwa abantu abadala namanje kufanele azigcine futhi kuvimbe izinkinga kungenzeka. Ngemva kokuxoxa nodokotela osiza abanezinkinga ungakhetha ngokuphepha kuwo nganoma yiziphi izinsuku ngokuzila ukudla (ongakhetha kanye nezincomo, siyakufa imininingwane ngezansi).

izincomo Jikelele

Ulahlekelwe isisindo emva kwemaholide kungaba ngisho ngokushesha uma ukuqinisekisa ngokwakho nenjini umsebenzi okwanele. Iya epaki, ukugibela Ukushushuluza, iya rink, get kulibaleke libhayisikili closet. Ekugcineni, ukuthatha izingane futhi udlale nabo egcekeni! Uma fan of izisindo ngqo futhi izinyathelo, cishe ungathanda ukwazi ukuthi uqonde lokho ezihambayo ngokwanele. Ukuze wenze lokhu uzodinga idivaysi encane okuthiwa pedometer. It ungathenga ngasiphi ikhemisi noma izinto zemidlalo ezitolo. Ngaphezu kwalokho, uma unayo iselula yesimanje kanye ne-internet, ungalanda lokusebenza ewusizo eyokusiza ukulawula imoto yomsebenzi. Ukudedelwa (kanye nanoma yimiphi eminye) usuku, kufanele wenze izinyathelo okungenani 10 000, futhi kangcono kusuka 12 000 kuya ku-14 000.

Iqiniso lokuthi nsuku zonke kufanele adle okungenani ezimbili amalitha amanzi ahlanzekile, yebo wena uke wezwa ezingaphezu kwesisodwa. Ngakho-ke, wazi ukuthi amanzi kusiza ukususa ubuthi (okuyinto, by the way, uqokomisa ukudla undigested), evimbela okuvela umswakama ukuntula kumaseli, ngcono ukugaya. Kodwa kukhona isimo okumele waphoqelela - is engamukeleki nakancane siphuza neziphuzo kakhudlwana (futhi ikakhulukazi zonke yangosuku) ngokushesha. indlela enjalo akakwazi kuphela ukulimaza impilo yakho, kodwa futhi kubangele ukufa. Ngakho-ke, kungcono uphuze amanzi in izingxenye ezincane usuku lonke. Futhi uma ufuna ukwenza imodi ngokunethezeka ukuphuza, bese ufaka amanzi, nocezu ulamula noma lime, futhi amacembe Mint.

Ingabe Abayi wathumba! Ukuzila Ukudla izinsuku kwesisindo ongakhetha ukuthi sixoxa ngezansi - akulona indlela ukunciphisa umzimba kabusha, futhi i-ambulensi ukuba esiswini ogcwele kakhulu namathumbu. Uma ufuna ukuqeda fat ngokweqile ke une ukushintsha indlela yakho yokuphila, ukudla kanye Amazing sina.

Ngakho, cabanga ezahlukeneyo okulula ukudla izinsuku ihlanze umzimba. Sizobe namacebiso jikelele bese bethola kobufakazi zabantu asebephumelele ngale ndlela.

usuku Ukuzila ku izaqheqhe

Kaningi abantu abalambile ucikeka, banayo ngimthole ecasukile abanaso isifiso ukusebenza thina esikhathini esizayo. Ngakho-ke, izazi zokudla kanye odokotela bavame ukutusa imali athula ivuliwe izaqheqhe.
Lo mkhiqizo ngokuphelele yamukeleke, akakubangeli ukukhathala inika yi okukhulu.

Kuyaziwa ukuthi ushizi calcium, oluqinisa izinwele zethu, ethanjeni nail. Kodwa kufanele sikhumbule ukuthi it is kuphela amuncwa amafutha. Uma ufuna hhayi kuphela ukuncipha emzimbeni kodwa futhi basize umzimba ukuba ululame imithombo, khetha okuqukethwe amafutha ushizi 5-10% -S '.

Sikunikeza izinsuku ezingu-10 ongakhetha osenyameni:

1. Classic - uhlanganise 600 amagremu ojiyileyo amagremu 100 ephansi fat ukhilimu omuncu, bese ehlukanisa mass okuholela zibe izingxenye ezinhlanu.
2. Cottage shizi no amajikijolo nsuku zonke - phehla blender, 500 amagremu ushizi 200 amagremu amajikijolo. Yidla ingxube izingxenyana ezincane usuku lonke.
3. Usuku at-cottage shizi nezithelo ezomisiwe - kwinani kokujwayelekile cottage shizi, engeza amagremu 100 oqoshiwe izithelo ezomisiwe.
4. Cottage shizi Kefir usuku - ukuxhuma amagremu 500 yogurt, kanye esilinganayo cottage shizi, ulwahlukanise zibe yizicucu eziningana.
5. Day ubhanana kanye cottage shizi - udinga kunye ushizi and bananas ezintathu.
6. Cottage shizi no aphula ngosuku - kuhlanganisa ikhilogremu apula kanye khilogremu kwesigamu ushizi.
7. Usuku at-cottage shizi kanye tangerines - 300 noma 400 amagremu imifino 500 amagremu of ushizi. Le nombolo akabakhohlwa ukuba izigaba eziyisithupha.
8. Cottage shizi no ithanga usuku - ukuze cottage shizi servings engeza 400 amagremu of ithanga. Hlukanisa imikhiqizo saba izingxenye ezinhlanu noma eziyisithupha. izikhathi ezimbili noma ezintathu ukuze uwasebenzise eceleni, futhi lonke ukudla - ifomu okuxubile.
9. Day ikhabe futhi cottage shizi - 500-600 amagremu uhlobo lomkhiqizo ngamunye (ikhabe esingamakhilogremu kanye uqweqwe).
10. ushizi ezixutshiwe ngosuku - izingxenye ezincane ukudla kufanele wanezela 80-100 amagremu of ushizi. Ekuseni, isibonelo, ungakwazi ukupheka iphalishi ngokudla kwasemini ukuze udle apula amabili, izithelo ezimbili ukudla kwasemini, eyodla steamed oqoshiwe izithelo ezomisiwe.

Ukudla Mini asifanele labo abaye kabi kugaywe-lactose. Futhi, kuzoba ungakhululekile ukuzizwa ngalezo zinsuku abavamile kudle fibre kancane, bran nokusanhlamvu lonke.

Kudilizwa on apula

Lezi izithelo okumnandi ngendlela emangalisayo futhi unempilo ziphele hhayi kuphela ekudleni, kodwa futhi ezinsukwini abavamile. Apples ukusiza pheshana emathunjini, alibale ukuguga amaseli, ukukhuthaza ukugaya kangcono.

Ngingayithola kanjani ukuhlela apula ukudla izinsuku? Izinketho mini-indlela yokudla ehambisana nempilo - phambi kwakho:

• Kuphela izithelo - ngosuku kufanele adle ezimbili amakhilogremu apula iluhlaza noma kubhakwa. Ungakhohlwa mayelana amanzi namandla ukugijima.
• Apple-ushizi usuku - Ezikhona kilogram of nezithelo 600 amagremu of ushizi. Musa silinganisela uketshezi, kodwa ukuyeka usawoti kanye noshukela.
• Apples and izaqathe - mikhiqizo uzokunika isibindi futhi ukuqeda indlala. Lezi izithelo nenzuzo nemifino ingalungiswa njengendlela isaladi, ngamathumba (lokhu Yiqiniso, izaqathe) noma amakhekhe.
• Apple noju usuku - sihluke samuntu kuqala ukuthi ekudleni ngakunye sengezwe ithisipuni elilodwa uju.
• Apples and inyama - yokudla usuku siqukethe 600 amagremu inkukhu webele, yenkomo kanye inyama yenkonyana, kanye eyodwa kilogram izithelo. Inyama kufanele iphekwe noma wabhaka ngaphandle kukasawoti nososo.
• Ukukhishwa ngosuku apple juice - le ndlela akuyona esebenza kahle kakhulu, njengoba ijusi elimnandi kubangela ngena kashukela, nendlala ongalawuleki iza ngemuva kwakhe.

Kungakanani ulahlekelwa emva osenyameni enjalo? Konke kuncike isisindo sakho umzimba, indlela yakhe yokuphila, yobudala kanye nezinye izinto. Ngokwesilinganiso, abesifazane ulahlekelwe phakathi 300 futhi 1000 amagremu. Benza izaba zokuthi uma esikhathini esizayo ukuze uqhubeke ukudla ngendlela efanele bese ukuhambisa ngenkuthalo, isisindo elahlekile engabuyi.

izinsuku Ukuzila ku oatmeal

"Hercules" othandwa kakhulu eNtshonalanga Yurophu ne-United States. Oatmeal kuyinto okune-fibre, amavithamini kanye izakhi mkhondo. Lokhu iphalishi evumela ukuba alondoloze unaphakade umuzwa satiety, futhi ukuncipha umuntu ezizwa ngokwanele.

Ngitshele okuningi mayelana izinsuku ukudla. Izinketho nokubuyekeza ungafunda ngezansi:

• Ku-samuntu zakudala, ngamathumba 200 amagremu yokusanhlamvu lonke ngaphandle kwalokho ushukela nosawoti. Lomqulu kuyodingeka sahlukaniswa saba izingxenye ezinhlanu ukuze bayidle njalo ngezikhathi ezithile.
• Oatmeal ngezithelo - batch ngalinye kumele ungeze izithelo kancane, ilingana uhhafu ubukhulu apula. Ngokwesibonelo, ikiwi, banana noma isigamu ipheya.
• Oatmeal nge izithelo ezomisiwe - e liphalishi ukupheka emanzini, engeza ochotshoziwe ngaphambili amabhilikosi, amakhiwane noma omisiwe.

Izinqubo okumelwe baphikisa ngokuthi yi emva athula kosuku kungabonwa esikalini ngakusasa. Njengomthetho, ayanyamalala wayengenawo namancane 300-400, futhi ezimweni ezingavamile 500 amagremu. Yezinzuzo ukudla okunjalo bungabonakala yokuntuleka indlala ajabule.

Izinketho ukudla izinsuku ngesikhathi sokukhulelwa

Omama abakhulelwe basabela ngokungefani isimo sabo. Abanye besifazane abangamaRom babesizakala silondoloze ukuma okuhle, kuyilapho abanye sebeqala isisindo ngokushesha. Isizathu sokuba lezi zinguquko ngokuvamile washintsha hormone. Kodwa kwezinye izimo usola ikhulelwa, okuyinto ephumula futhi uqala ukudla ngeseluleko isizukulwane omdala kulaba ababili. Kunoma ikuphi, ngenhloso ukudla izinsuku kuleli cala, noma kunjalo akuyona ukulahlekelwa isisindo. Ukudla Small eyenzelwe ukunqanda noma okungenani alibale kancane emaweni isethi amakhilogramu.

Uma ukhulelwe futhi unomuzwa wokuthi lesi simo siya singalawuleki, bazikhethele ukudla ukhululekile. Ngezansi sinikeza inketho athula izinsuku kwabesifazane abakhulelwe, futhi uqiniseka ukuxoxa imenyu nge udokotela wezifo zabesifazane futhi owelapha:

• Apple ngosuku - udinga ukudla isigamu amakhilogramu izithelo. Ezinye zazo ingagxila ngefomu fresh, njengengxenye Bhaka kuhhavini. Inketho yokugcina ilungele labo unezinkinga esiswini noma emathunjini. Ungase futhi apheke smoothie okumnandi, uma wengeza kuya apula ephansi fat yogurt ingcosana nesinamoni.
• Vegetable Day - kuhlanganisa 1.5 Kilos yamakhukhamba, bell pepper, u-cauliflower, ithanga noma zucchini. Eminye imikhiqizo, isibonelo, edliwayo engaphekiwe, kuyilapho abanye welula, futhi kusukela enkulungwaneni yesithathu ukupheka isaladi okumnandi.
• Amaphrotheni ngosuku - ngalesi sikhathi, lungiselela amakhilogremu kwesigamu inyama yokudla nenhlanzi mafutha. Njengoba ibhekwa kungafakwa imenyu imifino noma ilitha nonfat yogurt. Njengenjwayelo, abilisiwe, ukudla nezitini noma steamed kufanele ihlukaniswe kahlanu noma eziyisithupha.
• Ukugaya usuku kuhlanganisa 300 amagremu nokunye okufana nokolweni abilisiwe ngaphandle kukasawoti, ilitha ubisi noma yogurt. Kungenjalo, omunye esingazilungisa irayisi unpolished (150 g) ne imifino.

Khumbula ukuthi ukudla okunjalo kufanele kwenziwe kuphela imvume futhi ngaphansi kweso udokotela wakho.

Izinketho ngokuzila ukudla izinsuku nge kefir

Odokotela akuvamile ukuncoma iziguli zabo ukuzincisha ukudla ngokweqile bese unproven. Lokhu akusona isimanga. Isikhathi esining impela izintokazi credulous ukulalela iseluleko abangane noma ukuthatha etholakalayo ukuncipha komzimba uhlelo lokuqala, zibekwe emakhasini isayithi osolisayo. Imiphumela kungadabukisa kakhulu. Kunalokho, umphumela omuhle, abesifazane ulahlekelwe impilo futhi sethemba bayezwana. Nokho, izinsuku ezingu-kefir ezibhekwa ngendlela ephephile wehlise emzimbeni. Ngisho izazi elawula kunazo musa uphikisana iqiniso lokuthi ucansi fair zizoshintsha imikhuba yokudla isikhathi eside. Ngakho-ke, ake sicabangele ngokuningiliziwe izinsuku kefir ngokuzila ukudla isisindo ukulahleka.

okukhethwa kukho:

• Mono-Ukudla - usuku ungakwazi kuphela baphuze isigamu ilitha yogurt (ungakhohlwa, yebo, phezu kwamanzi). Ukwenza kube hhayi kuyisicefe kakhulu, engeza ekudleni bran. Lo mkhiqizo sisendleleni sidlula umzimba, ekusizeni ukuhlanza amathumbu balahle ubuthi zanqwabelana. Uma ungadli bran njalo, kufanele uqale nge abambalwa nje ngosuku. Khumbula ukuthi inani lemali elinganisiwe ingagxila ngelanga - 100 amagremu.
• Usuku nokunye okufana nokolweni kanye kefir - Thatha isigamu ingilazi nokunye okufana nokolweni steamed namalitha hhayi ngaphansi kuka eyodwa nengxenye yogurt.
• Kefir-izaqheqhe usuku - yakhiwa ilitha elibilile ubisi isiphuzo, futhi 400 amagremu izaqheqhe. Njengenjwayelo, thina uhlukanise yonke imikhiqizo ku izingxenye ezincane bayidle usuku lonke.
• Yogurt kanye apula - ngalolu suku ukudla isigamu amakhilogramu izithelo futhi baphuze ilitha imikhiqizo zakho ozithandayo yobisi.
• Ukhukhamba ne-yogurt, mhlawumbe, inhlanganisela ethandwa kakhulu phakathi kwalabo ufuna ukunciphisa umzimba. Ngosuku ngokuzila ukudla nawe ungadla kuze kilogram of imifino aphuze kuze kube ilitha isiphuzo. Akungqubuzani ukupheka ikhukhamba isaladi ngesipuni lamafutha ungafundeki kanye namakhambi fresh.
• Chocolate Kefir usuku kuhlanganisa imenyu yokuqala, kodwa kunalokho impikiswano. Ukuze sasekuseni ungaba inkomishi yekhofi noma ukhokho, umbhangqwana amahora - inkomishi yogurt, ngisho nangemva kwesikhathi esithile ukudla 50 amagremu shokolethe. Ngezinye kwasemini futhi cocoa isiphuzo, idina, adle ingxenye ushokoledi, futhi ngaphambi kokulala uzothola nendebe yogurt.

Uyazibuza, lokho ongakhetha eliphumelela kakhulu ukudla izinsuku isisindo ukulahleka kukhona? Izimpendulo ezivela kulabo labawatiko mini-Ukudla ngokwakho, ahlukaniswe. abadlali abadumile kanye nabantu ababejwayelene yesehlakalo, uncamela ulahlekelwe isisindo ku yogurt ukhukhamba. Bathi ngenxa yaleli Ukudla, ungakwazi ngokushesha balahle ambalwa amasentimitha extra ukugqoka ingubo ekhonsathini intandokazi noma isudi. Omama bamakhaya bhala ukuthi kunzima uqukethe yena ngenkathi ngisebenza ekhishini, ngokuvamile aphule phansi udle ukudla isithelo esenqatshelwe. Ngakho-ke, bafowethu uthanda ukudla okunomsoco ngaphezulu kulekelelwa apula noma cottage shizi.

Kudilizwa ku nokunye okufana nokolweni

Buckwheat - iwumkhiqizo iyasiza futhi abalulekile equkethe ezihlukahlukene amavithamini kanye ukulandelela izakhi. Steamed noma ibilisiwe, kusiza umzimba ukuba kusebenze izinqubo umzimba, usukele esiswini undigested ukudla, nokuqinisa Imithambo yegazi.

Indlela ukuqhuba osenyameni ngosuku nokunye okufana nokolweni? Izinketho mini-Ukudla ufunde ngezansi:

• 250 amagremu steamed groats kusihlwa ihlukaniswe izingxenye eziningana, bese lidliwe emini nge imifino, izithelo noma yogurt.
• Nokunye okufana nokolweni kanye ubisi - engeza okungenhla inani iphalishi kanye ilitha kwesigamu ubisi (Setha lapha ivolumu nsuku zonke).
• Buckwheat ne apula - ngalolu suku kufanele udle 250 amagremu okusanhlamvu kanye ezintathu apula esikhulu. Lolu khetho asifanele kulabo abaphethwe hyperacidity esiswini.
• Nokunye okufana nokolweni kanye nemifino - ke olichno inketho kulabo abathanda ukudla sikwele. Ungakwazi isaladi yamakhukhamba, utamatisi, pepper kanye namakhambi. Noma iklabishi sikadali utamatisi no-anyanisi. Ungafaki uwoyela imifino, usawoti kanye izinongo.

Indlela ephumelela kakhulu izinsuku ngokuzila ukudla

Ngokwe-odokotela kanye ethandwa okuholela ezweni lethu, ithelevishini "Impilo", ungakhetha ephumelela kunazo mini-ekudleni. Ngakho, usitshele kabanzi mayelana izinsuku engcono sokukhishwa:

• Amaphrotheni ngosuku - shintshela umucu abilisiwe of imenyu inkukhu. Pheka yenkukhu, asuse isikhumba, asuse amathambo futhi kuhlukaniswe inyama ibe izingxenye eziyisithupha. Umzimba uchitha eziningi umzamo namandla ukugaya amaprotheni okukhuthaza okusheshayo kwesisindo.
• fibre ngosuku - isaladi iklabishi, beet eluhlaza kanye isilimo esidliwayo esinamagatsha anamanzi (uhlobo ngalunye imifino ku amagremu angamakhulu amahlanu). Futhi ukwehlukana ukudla zibe yizicucu eziningana niwudle njalo ngezikhathi ezithile.
• Grapefruit ne-green tea - njalo lapho kudliwa, adle ingxenye isithelo salowo muthi, aphuze ingilazi eyodwa isiphuzo. Ngomunyu itiye kanye ubhamubhamu Zinciphisa isifiso sakho, futhi ngeke uzizwe indlala.

Futhi yiziphi ozikhethayo ngezinsuku zokuzila zokulahlekelwa kwesisindo? Ubufakazi babantu abaye babhekana nazo zonke lezi zidlo ngokwabo akufani kakhulu. Bathi zonke izinsuku ziletha imiphumela emihle. Kodwa abanye abakwazi ukucabanga ngokuphila ngaphandle kwenyama futhi bakhethe ukudla okunamaprotheni. Abanye bazizwa bekhululekile uma kunesitsha semifino efrijini. Kanti abanye bathanda itiye eluhlaza nezithelo. Ngakho-ke, sincoma ukuthi uzame wonke ama-mini-diet bese unquma ngokwakho.

Indlela yokufeza umphumela omuhle kakhulu? Uma uhlele ukuchitha usuku, khona-ke ku-eve uzama ukunqaba izidlo zokudla. Vula imifino yemenyu, ama-apula, i-bran. Nika isinkwa, ukupheka, amazambane, ushukela kanye nelayisi omhlophe. Ngobusuku, uphuze ingilazi yogurt noma udle ama squirrels amabili abilisiwe. Ngosuku olulandelayo ngemuva kokulayishwa, akudingeki ukuba udle ukudla. Phuza amanzi, shiya ukudla okuqukethe ama-carbohydrate okusheshayo. Uma ulandela zonke lezi zincomo, isisindo esilahlekile ngeke sibuyele, futhi uzolahlekelwa omunye umbhangqwana wamasentimitha okhalweni nasezinkalweni.

Ngukuphi usuku olubi kakhulu futhi olungasebenzi

Abanakekeli bokudla kanye nodokotela bakholelwa ukuthi indlala yokugula ayamukeleki ngaphandle kokuqashwa okufanelekile. Yini akufanele ifake phakathi kwezinsuku zokulahlekelwa kwesisindo sokulahlekelwa kwesisindo? Izinguquko emanzini nokubizwa ngokuthi ukudla okumile. Iqiniso liwukuthi umzimba womuntu uqala ukuqongelela izitolo zezinhlayiya, uma uzizwa ungenakho ukudla. Futhi ukuqoqwa kuyaqhubeka ngemva kokuqeda ukudla. Ngenxa yalokho, kuyoba nzima kakhulu ukuyeka ukuzuza isisindo esikhathini esizayo. Mhlawumbe, kuyadingeka ukudlulisa umjikelezo wezokwelapha ngama-hormonal preparations.

Isiphetho

Namuhla sibuyekeze izinsuku ezidumile kakhulu. Izinketho kanye nezinzuzo zabanye babo ziqinisekiswa odokotela kanye nezondlo. Ezinye zalezi zidlo zifakwa ochwepheshe ngokungabaza noma kunganconywa nhlobo. Ngakho-ke, siyanxusa ukuthi uthintane nodokotela njalo ukuze ugcine impilo yakho futhi ugweme izinkinga ezingadingekile.