Ubunzima obuthe xaxa yinto eqhelekileyo yoluntu lwangoku, obangelwa kukusetyenziswa kokutya okuyingozi kunye nendlela engasebenzi yokuphila. Kukho inamba enkulu yamanqanaba ahlukeneyo okulungisa umzobo , enikela umphumo kwimiba yeentsuku.
Iidlo ezidume kakhulu zokulahleka kokunciphisa umzimba
Ngaphambili kweso siganeko esibalulekileyo, apho ufuna ukubonakala kumangalisa, ngoko unako ukulungiselela iintlobo ezahlukeneyo zokutya zokulahleka kwesisindo kunye neempawu kunye nemithetho. Kubalulekile ukukhetha ubuchule obuncedo bokunciphisa umzimba kwaye ungalimazi umzimba. Ukugcina iziphumo, kungcono ukulandela ukutya okufanelekileyo emva koko.
Ukutya kwe Buckwheat ukukhula okukhawulezayo
I-Buckwheat inceda abantu abafuna ukulungisa umfanekiso ngaphandle kokulimaza impilo yabo. Ukutya okusemgangathweni ukulahleka kwindleko esheshayo akubandakanyi kuphela i-buckwheat, kodwa i-kefir. Kukho imithetho emininzi ekufuneka iqwalaselwe ngayo:
- Ukugcina inzuzo eninzi, kunconywa ukuba i-porridge ebusuku, kunokupheka. Ukubeka ityuwa, ioli kunye nezinye izongezo akuvumelekile.
- Ukulandela kwimenyu ayikho ngaphezulu kweentsuku ezili-10, kuba unokulimaza impilo yakho.
- Kungcono ukhethe i-kefir 2.5-5% yeoli.
Yafutshane
Snack
Isidlo
Isidlo
Usuku No. 1-4
50 grams ye-porridge kunye ne 250 g ye-kefir
250 g yogurt
I-60 g iporoji kunye nama-250 amagremu e-yogurt
kufana nesidlo sasekuseni
Usuku # 5 no-6
50 amagremu we-porridge kunye neti
250 g yogurt
100 g ye-porridge kunye ne 250 g ye-kefir
njengasekuqaleni kwemihla
Usuku # 7
I-200 g ipergori kunye ne-1 litre kefir
Ukutya kwiimifuno ngokukhawuleza nangokusebenzayo
Ukuba ubeka umgomo - uphonsa iipounds ezimbalwa, ngoko ukutya kufuneka kufake imifuno. Ukutya okulungileyo kokulahleka kokunciphisa umzimba kunokunyanga inyanga kwaye kuyacetyiswa ukuba uyichithe ehlobo, xa kuhlanganiswa ukutya okubanzi kwemifuno. Imifuno yemihla ngemihla i-1.5 kg. Imenyu ibonakala kanje:
- NgoMvulo : isobho semifuno, i-200 ml ye-fat oil ephantsi, iziqhamo kunye netiyi.
- NgoLwesibili : isobho esivela kwimifuno, i-potato enye ebilisiwe kunye ne-1 ithispoon ye-fat-fat sauce, imifuno kunye neyeyi.
- NgoLwesithathu : imenyu yoMvulo.
- NgoLwesine : isobho semifuno, iibhanana kunye ne-1.5 ilitha yobisi.
- NgoLwesihlanu : isobho semifuno, 5 iitamatisi, iintlanzi ezinontshontsho okanye iiflanzi, 250 ml yogurt kunye neyeyi.
- NgoMgqibelo : imenyu ifana noLwesihlanu.
- NgeCawe : isobho semifuno, iziqhamo, imifuno, i-1 yesikhewu se-fat-fat sauce, 250 ml ye-yogurt kunye neyeyi.
Iiprotheyini zokutya zokukhula ngokukhawuleza
Abantu abafuna ukulibala malunga neepounds ezili-mali kufuneka bayeke ukusebenzisa i-carbohydrate engonakalisayo. Ukutya okulula kakhulu ukulahleka kwesisindo esisheshayo kuthatha iiveki kwaye kukuvumela ukuba uphonse kwiihilogram ezine. Inani elincinci le-calorific yosuku lwe-1200 kcal. Kubalulekile ukuba ungayikhohlwa ngamanzi, usela 1.5 ilitha amanzi. Imenyu yesampula:
- Isidlo sakusasa : i-toast, iipuni ezimbini ze-cottage shies 5% kunye ne-0.5 tbsp. kefir 5%.
- I-Snack : isiqhamo esingabonakaliyo.
- Ukutya : isobho sebhontshisi, i-100 g fillets, isaladi yemifuno kunye neyeyi.
- I-Snack : amantongwana ambalwa kunye ne-orange.
- Ukutya isidlo : 0.5 tbsp. i-oatmeal porridge, iqanda elinzima elibilisiweyo kunye ne-tea ehlaza.
- Ngaphambi kokulala : 150 ml ye yogurt ephantsi.
Ukutya kweeBean ukulahleka kokunciphisa umzimba
Iimveliso zeBean zibonelela ngokubonelela ngababoneleli beeprotheyini zemifino, bancedisa ukulibala ngokulamba ixesha elide, bezalisa umzimba. Ukususela ekudleni kuyaphakanyiswa ukuba ungabandakanyi okomnandi, othosiweyo, ophekiweyo, otshaya kunye nosawoti. Ukuvakalisa ukutya ngokulahleka kokunciphisa umzimba kunconywa ukuba usebenzise iindidi ezimhlophe zeembotyi. Kufuneka unamathele kuyo iintsuku ezisixhenxe. Kwixesha elizayo, kungcono ukushiya kwimenyu yakho yemenyu equle ubhontshisi. Kubalulekile ukusela amanzi amaninzi ukuze ugweme ukutshatyalaliswa.
Yafutshane | Snack | Isidlo | Isidlo | |
Inketho yenombolo 1 | 1 tbsp. i-kefir, i-toast kunye neqhekeza leshizi | isiqhamo esingenasiphunga | 100 g ubhontshisi obilisiwe, isaladi yemifuno, enexesha elibhakabhaka kunye netiyi | nje ngesidlo sasemini |
Inketho yenombolo 2 | 120 g cottage shizi kunye neti | isiqhamo esingenasiphunga | 100 g yeembotyi, i-sauerkraut kunye neyeyi | 100 g yeembotyi, isaladi yemifuno, iifatata ezimbini ezityiweyo kunye ne-1 tbsp. ijusi. |
Inkwenkwezi yeenkwenkwezi yokulahleka kokunciphisa umzimba
Abafazi abaninzi, bejonga abadlali, iimvumi kunye neemodeli, bayayibukeka imbonakalo yabo, bephupha ukuba babe ngabanikazi beli nani. Ukutya okukhawuleza, esetyenziswa yienkwenkwezi phambi kwemisebenzi enoxanduva. Ukujamelana nokusilela komfanekiso, ngaphandle kweemenyu zakho zeempepha, ezithambileyo, ezityuwa kunye neziqholo. Ukutya kokukhula okukhawulezayo ekhaya kunoluhlu oluthile lwemithetho:
- Isiseko sokutya sisinveliso zeeprotheyini, ezingezona ziqhamo.
- Inani elifunekayo lemihla ngemihla li-1.5 ilitha.
- Imenyu igxininise kwaye ayikwazi ukumelana nayo yonke into, kodwa isiphumo siyafaneleka, kuba iintsuku ezili-14 ungayiphonsa ubuncinane beekhilo 5.
- Kwixesha elichanekileyo kuyimfuneko ngokupheleleyo ukunqanda isidlo sakusasa.
- Imenyu evezwe iphindwe kabini.
Isidlo | Isidlo | |
NgoMvulo | utamatato, iqanda kunye nehayi / ikhofi | isaladi kunye neklabishi kunye nekhukhamba, iqanda kunye nesiqingatha seqabile. |
Lwe sibini | I-Grapefruit, iqanda kunye nehayi / ikhofi | 200 amagremu weefomo ezinqambileyo eziphekiweyo, ikhukhamba kunye nehayi / ikhofi |
NgoLwesithathu | njengoko ngoMvulo | ngo Lwe sibini |
NgoLwesine | isaladi yemifuno, iidififruit kunye nehayi / ikhofi | iqanda, i-200 g cottage shizi 5% kunye neyeyi / ikhofi. |
NgoLwesihlanu | iqanda, isaladi yemifuno kunye neyeyi / ikhofi | 200 amagremu eentlanzi ezincinci, i-saladi yemifuno kunye nehayi / ikhofi. |
NgoMgqibelo | isaladi yesithelo | 200 amagremu wenkomo enqambileyo, i-fat fowuni, isaladi yemifuno kunye nehayi / ikhofi |
NgeCawa | 200 g ebilisiwe, i-salad yemifuno, i-orange kunye netiyi / ikhofi | njengoko ngoMgqibelo ebusuku |
Ukutya kweCarrot ukukhula okukhawulezayo
Iingcambu ze-Orange ziyanandipha kwaye zi luncedo, ngoko kufuneka zifakwe kwimenyu enqabileyo. Ukutya okukhawulezileyo ekunciphiseni isisu kunye namacandelo kufuneka kugcinwe iintsuku ezintathu ukuphosa 2-3 kg. Inzuzo yale nkqubo yokutya kukuba ungadla iinqwelo ezininzi njengoko ufuna, kodwa ezinye ukutya zivinjelwe. Ungakulibala ukusela amanzi, kunye nemali yemihla ngemihla yi-1.5 ilitha.
Ukususela kwisityalo seengcambu ungenza i-juices nee-saladi, ezinokuzaliswa ngejisi lemon. Ungaphinde uphuze itiye eluhlaza ngaphandle kokushukela kunye namanzi. Kufuneka kudliwe kathathu ngosuku, kwaye akuyi kuba njala. Ukutya okukhawuleza kwiinqwelo ze-carrots kuvinjelwe iingxaki ngokugaya, intliziyo kunye nemithambo yegazi, izifo ezingapheliyo nokukhulelwa. Xa i-malaise yokulahlekelwa isisindo kufuneka ilahlwe.
Ukutya iipilisi zokulahleka kokunciphisa umzimba
Kwindlela yokutya eveziwe, khetha i-zucchini encinci kunye ne-zucchini engcono. Ukutya okunciphisa ukulahleka kwesisindo ngokukhawuleza kubandakanya ukutya imifuno kunye ne-peel, kuba igxininise ngakumbi izondlo. Ungabandakanya ezinye iimifuno kunye nokutya okunamafutha eprotheni kwimenyu. Umzekelo wemenyu:
- Isidlo sakusasa : 250 iigrafu zemifuno (zucchini, izaqathe kunye anyanisi) kufuneka zikhutshwe, isonka sesonka kunye neyeyi.
- I-Snack : i-apple eluhlaza kunye ne-1 tbsp. kefir.
- Ukutya : i-300 g ye-zucchini kwi-curgettes, i-200 g yeefestile kunye neyeyi.
- I-Snack : ukukhonza isaladi kunye nejusi kwiipulo.
- Ukutya isidlo : isibini esinezinto ezinomsila onothileyo kunye nemifino i-zucchini kunye neyeyi.