Ukudla "Lesenka"

I-"Lesenka" yokudla, naphezu kwegama layo elidlalayo, iyindlela enhle kakhulu yokukhipha amakhilogremu engeziwe. Le nqubo ihilela izinyathelo ezinhlanu, lapho ususa khona ngokushesha amakhilogremu ambalwa. Ukudla okunjalo ngezinsuku ezingu-5 kuphumelela ezimweni lapho usanda kuthola amakhilogremu ambalwa (ngesikhathi samaholide, amaholide, njll) futhi ufuna ukuwachitha masinyane. Ukulahlekelwa isisindo ngenani elikhulu lama-kilograms ukuveza ukudla ngezinsuku ezingu-5 ngeke kusize, ngoba lokho okwenziwe izinyanga, ngeke kususwe ngesikhathi esifushane.

Ukudla "Lesenka": isinyathelo sokuhlanza

Isinyathelo sokuqala sokudla "Isivinini" sibaluleke kakhulu futhi sikuvumela ukuba ukhiqize into efana nokuhlanzwa okulula kwepheshana lonke lomzimba.

Cabanga ngemenyu ye-"Lesenka" yokudla kulolu suku:

1. Ukudla kwasekuseni - i-tablet eyodwa yamalahle asetshenzisiwe, ingilazi yamanzi, i-apula eli-1.
2. Isidlo sasekuseni sesibili - i-tablet eyodwa yamalahle asetshenzisiwe, ingilazi yamanzi, i-apula elilodwa.
3. Usuku lokudla - i-tablet eyodwa yomshini osebenzayo, ingilazi yamanzi, i-apula eli-1.
4. I-Snack - i-tablet eyodwa yamalahle asetshenzisiwe, ingilazi yamanzi, i-apula eli-1.
5. Isidlo - i-tablet eyodwa yomshini osebenzayo, ingilazi yamanzi, i-apula eyi-1.
6. Ngaphambi kokulala - eyodwa tablet ye-carbon esebenze, ingilazi yamanzi, i-apula eli-1.

Phakathi kokudla ungaphuza amanzi. Ama-apula kufanele akhethwe ngobukhulu obukhulu, angaphezu kuka-1 kg. Ngendlela, kuze kube yilolu suku uzobe une-0.8 - 1.5 kg yesisindo.

Ukudla "Lesenka": isigaba sokutakula

Kulolu suku kufanele kucebise umzimba wakho nge-bifidobacteria, elula kakhulu, usebenzisa noma yimiphi imikhiqizo yobisi. Kodwa-ke, ukuphishekela umgomo wokudla - ukwehlisa isisindo ezinsukwini ezingu-5, ukudla kuzobe kunomkhawulo 2-5% we-cottage shizi no-1% kefir:

1. Ukudla kwasekuseni - iphakethe le-cottage shizi, ingilazi yogurt.
2. Isidlo sasekuseni sesibili yisilazi se-kefir.
3. Usuku lokudla - iphakethe le-cottage shizi, ingilazi yogurt.
4. Ntambama ukudlala - ingilazi yogurt.
5. Dinner - iphakethe le-cottage shizi, ingilazi ye-kefir.
6. Ngaphambi kokulala (ngehora) - ingilazi ye-kefir.

Ushukela awukwazi ukufakwa ku-cottage shizi, kodwa kuvunyelwe ukuwuxuba ne-yogurt ne-vanilla. Lolu suku luzothatha enye ikhilogram. Ungadli ukudla futhi ungazivumeli ezinye izithako.

Ukudla "Lesenka": izinga lezamandla

Kungenzeka ukuthi ngenxa yokulahlekelwa isisindo ngalolu suku uzozizwa ungabalulekile. Ukuze uqhubeke nomsebenzi wakho wengqondo, udinga ukusekela umzimba nge-glucose. Kulolu suku, ukulahleka kwesisindo ngeke kube kuhle kakhulu kunabangaphambili, kodwa uzophinde uthole amandla akho:

1. Isitembu sasekuseni - ingxenye yesithathu yeglasi lezithelo zomisiwe, itiye nekhasi loju.
2. Isibhulakufesi sesibili siyi-compote yezithelo ezomile.
3. Usuku lokudla - ingxenye yesithathu yeglasi lesithelo esomisiwe, itiye nekhasi loju.
4. I-Snack - i-compote yezithelo ezomile.
5. Dinner - ingxenye yesithathu yengilazi yezithelo zomisiwe, itiye kanye nekhasi leju.
6. Ngaphambi kokulala - compote izithelo omisiwe.

Ukuze upote ukhethe izithelo ezinhle, futhi ungafaki ushukela kuwo. Isisindo salolu suku sizoba ngu-0.5-1 kg.

Ukudla "Lesenka": isiteji sokwakha

Ukudla kwezinsuku ezingu-5 kuphumelela ngenxa yokuthi kuvumela ukuthuthukisa umsebenzi wenyama yonke. Phakathi nalesi sinyathelo kuyadingeka ukuthi isitoreji se-stock:

1. Ukudla kwasekuseni - amagremu angu-100 webele lezinkukhu abilisiwe, noma yimiphi imifino.
2. Isidlo sasekuseni sesibili - isifuba sezinkukhu eziyi-100 g abilisiwe, noma yimiphi imifino.
3. Usuku lokudla - 100 g webele yenkukhu abilisiwe, noma yimiphi imifino.
4. I-Snack - 100 g webele yenkukhu abilisiwe, noma yimiphi imifino.
5. Isidlo - 100 g webele yenkukhu abilisiwe, noma yimiphi imifino.
6. Ngaphambi kokulala , manzi.

Kulesi sigaba, ukudla "kweLesenka" kuzoholela ekulahlekelweni kwesinye isi-1.5 kg.

Ukudla "Lesenka": isiteji esivuthayo

Esikhathini sokugcina, ukudla kuhlanganisa i-fiber, okukuvumela ukuba ulinganise zonke izigaba:

1. Ukudla kwasekuseni - 3 tbsp. izinkezo ze-oatmeal, izithelo.
2. Isidlo sasekuseni sesibili isaladi yemifino esisha nebhotela.
3. Usuku lokudla - 3 tbsp. izinkezo ze-oatmeal, izithelo.
4. I-snack isithelo noma imifino.
5. Kudla - 3 tbsp. izinkezo ze-oatmeal, izithelo.
6. Ngaphambi kokulala - isithelo noma imifino.

Yiqiniso, ezinsukwini ezinhlanu awukwazi ukulinda ukunciphisa ungqimba wamanqamu, kodwa uma uthanda uhlelo, ungaphinda umjikelezo ongu-2-4 ngaphandle kokuphazanyiswa, okuyilapho ukuthuthukisa umphumela.