Ukudla "Abathandekayo" - imithetho kanye nokudla nsuku zonke

Kukhona inqwaba yezindlela zokulahlekelwa isisindo, okwenza kube lula ukuthi wonke umuntu azikhethele ukhetho oluphumelelayo. Kanzima, kodwa ngesikhathi esifanayo kuwukudla "Abathandekayo", okuhlala ngesonto futhi kunemithetho ethile yokudla. Ukunamathela ekudleni ngaphandle kokuphazamiseka, ungalahlekelwa ngamasentimitha amaningana ezinkalweni nasezinkalweni.

Ukuhlala kanjani ekudleni "Bathandekayo"?

Le ndlela yokulahlekelwa isisindo ingabanjwa ngokukhetha okuqinile, ngoba ihlanganisa izinsuku ezintathu zokuphuza . Kuzo zonke izinsuku, kukhona uhlu lwemikhiqizo evunyelwe, okungeke ukwazi ukubuyela kuyo. Ngokuqondene nokuthi ungalahlekelwa kangakanani ekudleni okuthandayo, umphumela uncike kwisisindo esiyinhloko. Ngokwesilinganiso, inani lebhalansi lingasebenzi okungu-5 kg, kepha lingaphezulu. Akunconywa ukuhlanganisa le ndlela yokulahlekelwa isisindo nokuzikhandla komzimba okwandisiwe. Ngokuvamile, lokhu kudla akuvunyelwe. Kunconywa ukuthi uyilungiselele, ususe ukudla okulimazayo.

Ukudla "Okuthandayo" - imenyu

Inqubo yenzelwe izinsuku eziyisikhombisa, ngoba ukuhlolwa okude kuyingozi kunezempilo. Ukuze ulondoloze impilo, kumele wengeze u-vitamin complex. Ukudla "Okuthandwayo", imenyu yosuku ngalunye olungenziwa ngokuzimela, kusho ukugcinwa kokudla okuyingxubevange, okuzokwenza kube lula ukuthi ungazizwa ulambile. Ubukhulu obuphakanyisiwe bokukhonza abukho ngaphezu kuka-280 g.

Ukudla kokudla okuthandwayo "Okuthandwayo" kuchazwa ngezansi, kodwa kukhona ukhetho olunamandla okuphela kwabantu abangaphilile abangasebenzisa. Kunconywa ukuba uhambisane nayo ngemuva kokuba kungenzeka ukuthi udlule izinsuku eziyisikhombisa ngokudla ukudla "Bathandekayo". Uma bekungabikho ukuphazamiseka futhi kwakungekho ukungahambi kahle, ungazama ukhetho oluqinile. Ukudla okuqinile "Abathandekayo" kubonakala kanje:

1. Usuku lokuqala nolwesibili - ukuphuza . Ukudla kuncike futhi kuhlanganisa kuphela u-fat fat kefir. Izinga lansuku zonke liyi 1.5 amalitha. Ngaphezu kwalokho, uvunyelwe ukuphuza amanzi.
2. Usuku lwesithathu lu-apula . Umkhuba wansukuzonke yi-1.5 kg we-apula, uhlukanisa inani eliphelele emahlathini amahlanu. Zingadliwa zihlanzeke futhi ziphekwe ngokungeziwe kwejamu lemon. Kubalulekile ukuthi ungakhohlwa mayelana noketshezi oludingekayo.
3. Usuku lwesine, lwesihlanu nolwesithupha iphrotheni . Usuku oluvumelekile ukuba udle izikhwama ezingu-1 kuphela. Ungakwazi ukupheka inyama kuphela ngezindlela ezimbili: ugobile futhi ubilisiwe. Usawoti nezinongo akuvunyelwe. Ukujwayelekile kwamanzi kugcinwa.
4. Usuku lwesikhombisa luyisidakwa . Kulolu suku, udinga ukuthenga iwayini elibomvu elomile elomile. Kungadakwa ngokwehlukana noma kuhlanjululwa ngamanzi. Ungasebenzisa futhi ukudla okulula ngendlela yeshizi, kodwa usuku alukwazi ukuba ngaphezu kuka-200 g. Awukwazi ukuhlanganisa ukudla.

Ukudla "Bathandekayo" - 1 usuku lokuphuza

Usuku lokuqala lokulahleka kwesisindo luyinkimbinkimbi kakhulu, ngoba kuzodingeka ulahle ukudla okuqinile, kodwa lokhu kusho ukuthi uvumelekile ukuphuza amanzi. Uhlu lweziphuzo lukhulu ngokwanele: ama-broths, ama-juice yemvelo, itiye, ama-smoothies namanzi. Ungavimbeli nemikhiqizo yobisi, kodwa kufanele ibe ngama-calories aphansi. Usuku lokuqala lokudla "Abathandekayo", naphezu kokuba khona kweziphuzo, kusho ukusetshenziselwa okudingekayo kwamalitha amabili oketshezi. Imenyu yesibonelo:

• ekuseni: itiye eluhlaza elingenalutho;
• Ukudla kwasekuseni kwesibili: 200 g wefir;
• dinner: ipuleti lomhluzi ophekwe ngenkukhu, ngaphandle kasawoti, kodwa ngemifino;
• Intambama yesiphuzo: 200 g kafir;
• kusihlwa: 200 ml ubisi.

Ukudla "Bathandekayo" - izinsuku ezingu-2

Imifino yimikhiqizo edingekile yokulahlekelwa isisindo, njengoba icebile ezintweni ezihlukahlukene futhi iqukethe i-fibre, ithuthukisa umsebenzi wesimiso sokugaya. Noma kunjalo imifino yindlela yokudla okungewona okunomsoco. Usuku lwemifino yokudla "Abathandekayo" lwenza ukuhlanzwa komzimba. Lokhu kusho ukusetshenziswa kwemifino, kodwa kungcono ukula ukudla kokudla okomile. Ngokuphathelene nokuphathwa kokushisa, zonke izindlela zifanelekile, ngaphandle kokufryana. Ukudla "Abathandekayo" kunikeza okuhlukile kokudla:

• ekuseni: ulethisi, kuhlanganise utamatisi kanye nekhukhamba ne yogurt, kanye netiyi oluhlaza;
• ngesikhathi sasekuseni: isaladi-beetroot isaladi;
• Kwasemini: isobho semifino;
• Ntambama isidlo: iklabishi isaladi ngekhukhamba, anyanisi oluhlaza kanye namafutha omnqumo;
• dinner: isitshalo semifino.

Ukudla "Abathandekayo" - 3 usuku

Ukudla kulezi zinsuku kusho ukusetshenziswa kweziphuzo ezihlukahlukene. Yonke imithetho yosuku lokuqala idlula kulolu. Kungcono ukushiya ama-broth, ukukhetha ama-juice asisiza ukuhlanza amathumbu avela emathunjini futhi ahlukanise amafutha, futhi agcwele amavithamini namaminerali. Ukudla "Okuthandwayo", usuku lokuphuza okungeke luthiwa ulambile, kakade kulesi sigaba kusiza ukubona umphumela wokuqala esikalini.

• ekuseni: itiye elingenayo i-unsweetened kanye nobisi olunamafutha aphansi;
• Isidlo sasekuseni sesibili: 200 ml ubisi;
• Usuku lokudla: 250 ml umhluzi emifino ngaphandle kasawoti;
• Isisindo sekusasa: 1 tbsp. i-smoothies;
• kusihlwa: itiye eluhlaza noma olumnyama.

Ukudla "Bathandekayo" - izinsuku ezingu-4

Inani elikhulu labantu abakwazi ukuzikhawulela ekusetshenzisweni kwamaswidi. Bangashintshwa yizithelo, okuyinto imikhiqizo esemqoka yalolu suku. Ukudla "Okuthandayo", incazelo eyokusiza ukudala kahle ukudla, kusho ukulahlwa ubhanana, izinsuku, amagilebhisi namakhiwane, ngoba lezi zithelo ziyi-caloric kakhulu. Imenyu ngalolu suku into enjengale:

• ekuseni: i- orange kanye netiye;
• isidlo sasekuseni sesibili: i- grapefruit yesiqingatha;
• isidlo: isaladi lesithelo egqoke nge-yoghurt;
• Isisindo sekusasa: 1 tbsp. ijusi;
• kusihlwa: i- apula yama-apula abikiwe ngaphandle kokushukela.

Ukudla "Okuthandayo" - imenyu yezinsuku ezingu-5

Sekuyisikhathi sokugxila emaprotheni abalulekile emisipha. Ukugaya amaprotheni, umzimba udinga amandla awuthola ezitolo zamafutha. Ukudla "Okuthandwayo", usuku lwamaprotheyini olufaka phakathi kokubili izilwane nemikhiqizo yezitshalo, kuvumela ukusebenzisa inyama yokudla, inhlanzi, izinhlanzi zasolwandle nezitshalo. Ukupheka okunconywayo kunconywa ngezindlela ezinomusa: umquba, upheke, ubhake uphinde unikeze ukuqhutshwa komusi. Isabelo akufanele sidlulele ku-250 g. Imenyu yalolu suku ingabheka into enjengale:

• ekuseni: amaqanda amabili abilisiwe;
• Isidlo sasekuseni sesibili: i- shrimp ebilisiwe;
• isidlo: umhluzi ophekwe inkukhu, nezibopho;
• Isisindo se-mid-morning: ushizi oluncane lwe-cottage ushizi;
• kusihlwa: izinhlanzi ezinamafutha ziphekwe kuhhavini ngokufaka ama-herbs nelamula.

Ukudla "Abathandekayo" - 6 usuku

Usuku olulodwa lokuphuza, okufanele lubekezelele kalula, ngoba isisu sizokwehla ngalesi sikhathi. Iziphuzo zanamuhla zifana nokuqala. Ukuhlanza okwengeziwe kwamathumbu kuzosiza ekufezeni imiphumela embi kakhulu ekulahlekelweni kwesisindo. Ukudla "Abathandekayo", imenyu esondelene nayo evezwe ngezansi, ikuvumela ukuba ubhale ukudla kwakho, ucabange imithetho nemingcele.

• ekuseni: 1 tbsp. i-smoothie nobisi noma i-yoghurt;
• Isidlo sasekuseni sesibili: 250 ml ujusi we-grapefruit omusha;
• isidlo: umhluzi, uphekwe ngenhlanzi noma inkukhu yenkukhu;
• Isiphuzo se- ntambama: 200 ml ye-yazhenka;
• kusihlwa: 200 ml ubisi olufudumele noma itiye.

Ukudla "Okuthandayo" - izinsuku ezingu-7 zemenyu

Njengoba indlela yokudla ekhethiwe iphela, kubalulekile ukulungiselela ukuphuma kulo. Lolu suku luxubene, okungukuthi, ungafaka ekudleni yonke imikhiqizo esetshenziswe ngaphambilini. Awunakudla izingxenye ezinkulu, ngoba lokhu kuzolondoloza ubukhulu besisu, okuzokuvumela ukuba ugcwalise esikhathini esizayo ngokudla okuncane. Ukudla okubonisa "Abathandekayo" kungaqeda nale menyu:

• ekuseni: i- oatmeal ephekwe ubisi;
• Isidlo sasekuseni sesibili: i- fillet ebilisiwe;
• Kwasemini: isobho semifino;
• Isiphuzo se-ntambama: I- cottage ushizi ama-5% anezithelo;
• kusihlwa: inhlanzi ebhakawe nemifino.

Phuma ekudleni "Abathandekayo"

Ukungabi nemikhawulo eqinile ekudleni kubangelwa ukuthi emva kokubuyela kwimenyu evamile, ungakwazi ukuqoqa amakhilogremu alahlekile esikhathini esifushane. Ukuvimbela lokhu, udinga ukucabangela imithetho elula. Lapho ukudla "othandekayo" kokusindiswa kwesisindo sekuphelile, kubalulekile ukwengeza ukudla kancane kancane futhi kube ngcono ngesikhathi esisodwa. Sebenzisa izimiso zama-dietetics ukwakha ukudla.

1. Ukuze ulondoloze imiphumela futhi ubathuthukise, udinga ukushintshela ku-PP, ukunikela ukudla okulimazayo nokuphezulu kwekhalori.
2. Kunconywa ukuba ungadli ngaphezu kuka-1-1.4 g weprotheyini nge-1 kg yesisindo ngenyanga.
3. Namathela ekudleni okuyingxenyana kanye nokulinganisela ekusebenzeni.
4. Hlela ngezikhathi ezithile ulayishe izinsuku zokulayisha.
5. Ungakhohlwa ukuphuza amanzi amaningi.

Ukudla okuthandayo "okuthandayo"

Njengoba indlela esetshenziselwa ukulahlekelwa isisindo isekelwe emikhawulweni enzima ekudleni, kuhle ukuvakashela udokotela. Kukhona ukuphikisana okuthile, okumele kudingeke ukucubungula. Ukudla okunobungozi "Izintandokazi" kungabangela izinkinga ngesistimu ye-excretory, i-tract emathunjini, i-metabolism, ngisho nezifo zezinso nesibindi. Imikhawulo eningi yokudla ayinqatshelwe i-gastritis, isifo senhliziyo nesifo se-vascular, kanye nokuphazamiseka ngokomzwelo. Ukudla "Abathandekayo" akufanelekile abesifazane abancancisayo noma abasesikhundleni.