Ukudla kwe-Mayo Clinic ngesobho esivamile sokushisa amafutha

Wonke umama, ngaphandle kokunye, uphuka ngokuba mnandi futhi omncane. Lapho befuna indlela engcono yokulahlekelwa isisindo, bazama ukudla okuhlukile, kodwa hhayi ngamunye wabo osebenzayo. Namuhla emtholampilo oyifunayo kakhulu emva kokudla kwemitholampilo yaseMayo.

I-Mayo Clinic - ukudla

Umtholampilo useMelika waseRochester. Lapha banakekela iziguli zabo futhi balandela ngokucophelela ukudla okufanele nsuku zonke kweziguli. Indlela yokulahlekelwa isisindo emtholampilo isiye saziwa emazweni amaningi emhlabeni. Abadlali bale ndlela yokulahlekelwa isisindo banikeza ukuhluka okuhlukile. Imenyu yomtholampilo inezinhlobo eziningi zamaprotheni, imikhiqizo yemifino nezaladi zezithelo. Ngezinye izimo kuzo zonke izidlo, i-grapefruit kufanele isetshenziswe.

Abaziwayo bezokwelapha abanolwazi abajabuli ngalendlela yokulahlekelwa isisindo. Abasekeli bathi, ngokulandela yonke imithethonqubo, ungakwazi ukuhlehlisa ama-kilo angamashumi amabili nantathu emavikini ayishumi. Le ndlela esuka emtholampilo ukususa isisindo ngokweqile ihluke ngokuphelele kwabanye. Enye yezinketho zakhe - Ukudla kweMayo Clinic 8 kg ngesonto. Ngokuvame ukubizwa ngokuthi yinkimbinkimbi noma eyimfihlo. Le ndlela isekelwe ekusetshenzisweni komhluzi oshisayo. Ngaphezu kwalokhu isidlo - okuqukethwe okuncane kwekhalori.

I-Mayo Diet ngeSuku

Njengazo zonke izidlo, uMayo unemithetho yayo. Ukuqaphela yonke imiyalelo, ungakwazi ukufeza noma okungenani uzame ukuthola imiphumela ethile ekulwa namakhilogremu angaphezulu. Isimo sengqondo esibalulekile sengqondo sokunqoba ukubekezela. Iviki kuphela lokudla okunjalo kuzokusiza ukuba ube mncane futhi uqiniseke ngokwengeziwe. Akunzima kakhulu ukulandela imenyu ehleliwe yomtholampilo.

1. Usuku lokuqala . Kuvunyelwe ukusebenzisa umhluzi (fat-burning) kanye nezithelo. Kuvunyelwe ukudla zonke izithelo ngaphandle kwamabhanana. Okufanelekile, kufanele kube izithelo eziphansi kwamakhalori. Amanci amanzi namakhabe angcono kakhulu. Kusukela eziphuzweni, kufanele ukhethe itiye (ngaphandle kokushukela), ijusi ye-cranberry namanzi amaningi.
2. Usuku lwesibili . Ungadla imifino kanye nomhluzi. Imifino ingahluka. Awukwazi ukudla ama-peas aluhlaza kanye nommbila. Kufanele kulahlwe ngalolu suku kusukela esithelweni. Phuza amanzi kuphela.
3. Usuku lwesithathu . Kuvunyelwe ukuba udle imifino, umhluzi (ukushisa kwamafutha) nezithelo. Awunakudla amazambane abhakabhaka . Amanzi kufanele aphuze ngangokunokwenzeka. Ngosuku lwesithathu, kufanele kube khona ama-kilogram amabili noma amathathu.
4. Usuku lwesine . Ungadla izithelo, isobho nemifino. Ngalolu suku, kuvunyelwe ukudla ubhanana obunqatshelwe ngaphambilini. Qinisekisa ukuphuza amanzi kuze kube sezingeni eliphezulu.
5. Usuku lwesihlanu . Ungadla inyama yenkomo, utamatisi omusha. Inani elivumelekile lenyama lingamagremu ayisishiyagalombili. Umhluzi wokushisa amafutha kufanele udliwe okungenani kanye ngosuku.
6. Usuku lwesithupha . Ngosuku oluphambili, sebenzisa inyama yenkomo, umhluzi nemifino. Uma ukudla kuzoba khona imifino yamakhasi - kuhle kakhulu. Inyama nemifino kuvunyelwe ukuba badle ngentando. Kudingeka ukuphuza amanzi amaningi. Amazambane ngalolu suku kufanele akhishwe ekudleni.
7. Usuku lwesikhombisa . Emenyu yosuku lokugcina, izithako ezifana nelayisi (ensundu), umhluzi, izithelo nemifino kumele kube khona. Uma ngabe ufisa, imitholampilo yokudla ingalungisa izitsha ezivela elayisi, utamatisi kanye neklabishi. Amanzi kufanele adakwe, njengalapho ngaphambili.

Zonke lezi zinsuku eziyisikhombisa awukwazi ukudla isinkwa, utshwala kanye nesoda. Akuvumelekile ukuba gazinga, noma upheke ngokungeziwe kwamafutha. Uma ungahambisani nayo yonke imiyalo ngosuku, umphumela ngeke ube othandekayo. Kubalulekile ukufika esikalini njalo ekuseni. Ukulawula isisindo ngenye yezingxenye ezibalulekile zenqubo yokulahlekelwa isisindo. Kodwa lokhu akufanele kube yi-obsession. Ukulinganisa kungenziwa ekuseni kakhulu ngaphambi kokudla nangobusuku ngaphambi kokulala.

I-Mayo Diet - Imenyu

Angithandi amadoda kuphela, kodwa abesifazane abaningi bazifunayo. Abanye abantu baphupha ngendlela engavamile kakhulu futhi ephumelelayo yokuthuthukisa isibalo sabo. Ukudla kukaMayo ukulahlekelwa isisindo kuyindlela enhle kakhulu kuyo yonke intokazi enhle ukuba ikhangele ngaphandle kokulimaza umzimba wayo. Itholakala cishe wonke umuntu. Emenyu yokudla:

• isobho esikhethekile;
• imifino;
• isithelo;
• inyama;
• imifino;
• itiye.

I-Mayo Clinic Diet - isobho esishisayo

Abesifazane bavame ukukholelwa ezimangalisweni. Wonke amantombazane amaphupho okuvuka ngelinye ilanga ngesibalo esihle kakhulu noma esidla into ekhethekile, emva kwalokho amakhilogremu angeziwe azophela phakade. Ukuthandana okunjalo nabakholwayo ngokuyisimangaliso kwabantu kwakhiwa isobho esikhethekile. I-Mayo idla isinkwa esishisayo esinikeza nsuku zonke. Umphumela uzoba maduze kakhulu. Ukuze uhlole ukuthi umhluzi wesimangaliso usebenza kanjani, kuzokwenzeka ngesonto ukugcina ukudla okukhethekile.

I-Mayo Diet - isobho se-soup

Lungisa isobho oshisa amafutha ukuze ulahlekelwe isisindo silula. Kwanele ukuthi ube nokubekezela okwanele nezithako ezidingekayo.

Izithako:

• anyanisi - izingcezu eziyisithupha;
• utamatisi - 2 ama-pcs;
• iklabishi - ucezu olulodwa;
• pepper eluhlaza - 2 ama-pcs;
• isilimo esidliwayo esinamagatsha anamanzi - 1 pc;
• cube of umhluzi (yemifino) - 2 pcs.

Ukulungiselela:

1. Imifino ithathe iziqephu futhi ichithe ngamanzi.
2. Ukunambitha inkathi ngepelepele nosawoti.
3. Bilisa emlilweni isikhathi esingaphezu kwemizuzu eyishumi.
4. Yenza umlilo omncane futhi uqhubeke upheka kuze kuphekwe.

I-Mayo Diet - Izincomo

Le ndlela yokulahlekelwa isisindo inezilinganiso zayo. Umtholampilo uMayo umeluleka ukuba anqabe:

• ukuphethwe yisifo sikashukela;
• abantu abanesifo sezinso, isibindi, isisu;
• ngesikhathi sokulahlwa nokukhulelwa;
• intsha kanye nabantu asebekhulile.