Ukudla okucacile ngezinsuku ezingu-3 - 5 kg

Ukudla okucacile ngezinsuku ezingu-3, ​​umphumela walokho - okungenani u-5 kg ​​esikalini, kuyisivivinyo esinzima sokuzikhandla nokuqina kohlamvu . Kodwa-ke, ngesisusa esinamandla sokumelana nalesi sivivinyo, abaningi bangakwazi, futhi umphumela esibukweni kuzokwenza unqume ukuthuthukisa ngcono isibalo.

Imithetho yokulahlekelwa isisindo ngokushesha ngezinsuku ezintathu

Ukudla kwezinsuku ezintathu, ukushayela ngaphandle kwe-5 kg ​​njalo kuyimodi eyinkimbinkimbi, okuhloswe ngayo ukukhulisa izinqubo zokusebenzisa umzimba kanye namafutha atshisayo. Kulesi simo, kubalulekile ukwenza ukudla ukuze umzimba, lapho uhlangabezana nokuphelelwa kwamandla, waqala ukuwuthatha kuwo.

Umbuso wokuqala nokubaluleke kakhulu kunoma yikuphi ukulahlekelwa kwesisindo - awukwazi nje ukuhlala phezu kwamanzi nendlala! Kulesi simo, umzimba uzoqala ukulondoloza zonke ikhalori, umuntu omncane kakhulu uyobe elula futhi elele, futhi umcibisholo wezikali uzoqhubeka uveza isisindo esifanayo. Futhi okubi kakhulu ukuthi emva kokushaywa indlala, yonke inyama edliwayo izoqala ukusibekela, futhi isisindo sizoqala ukukhula ngokumangalisayo.

Ukuze ubeke kahle ukudla komuntu ngamunye ukuze ulahlekelwe isisindo, ungasebenzisa izimiso zokudla okuhlukahlukene. Isibonelo, ukudla okuncane kuma-carbohydrate ngokuphumelelayo kubangela ukuthi umzimba uqede kokubili uhlaka lwamanoni namanzi amaningi, kodwa kuphela abantu abanezifo ezingasasiguli kanye nezifo zenyamazane abangazibona.

Ngokudla okuphansi kwe-carb kuvunyelwe:

• imikhiqizo enamaprotheni amaningi - izinhlanzi, inkukhu, amaqanda, izilwane zasolwandle;
• imifino eneshukela ephansi nesitashi - iklabishi, ukhukhamba, i-zucchini, imifino.

Ngaphansi kwesithelo sokuvinjelwa, okusanhlamvu, isinkwa, amaswidi, utshwala nokudla okunamafutha amaningi.

Ukulahleka kwesisindo esihle kungaba yindlela elula:

1. "Umthamo wesandla" - ingxenye yeprotheni yomkhiqizo ilingana nobukhulu besundu (ngaphandle kweminwe), imifino kufanele ifakwe ezintendeni ezimbili ezihlanganiswe ndawonye.
2. "Umthetho weplate" - ipuleti encane (isoso) yekota eyodwa igcwele imikhiqizo yamaprotheni, i-3 quarters esele - nemifino.
3. Ngosizo lwezilinganiso - 70 g weprotheyini umkhiqizo, 150-200 g - imifino.

Ukudla kufanele kube izikhathi ezingu-5 ngosuku, njalo amahora amathathu. Isiyalo kulokhu kubaluleke kakhulu, ngakho-ke uma ungakwazi ukudla ekhaya, udinga ukuthatha ingxenye nawe.

Ukugcina ukudla okuphansi kwe-carbohydrate isikhathi eside, akunakwenzeka, ngoba ukulahleka kwesisindo ekudleni kwesigamu sokuqala sosuku (ukudla okuyisithathu kokuqala), ungafaka izitsha zangaphandle ze-carbohydrate - i-pasta, okusanhlamvu, isinkwa se-cereal. Ingxenye yokuhlobisa i-carbohydrate - izipuni ezimbili, kodwa ukudla kwamaprotheni nemifino kulokhu kufanele kudliwe kancane kancane. Eminye imithetho yokulahlekelwa isisindo ihlala efana.

Indlela yokusheshisa ukulahlekelwa kwesisindo ngokudla okudliwayo kwezinsuku ezintathu?

Ukudla okukodwa okuveza ukulahlekelwa kwesisindo esiphuthumayo esingu-5 kg ​​ezinsukwini ezintathu kungaba mncane - kuyadingeka ukusiza umzimba ukuba ususe ngokushesha "i-ballast" - isisindo esiningi. Ukuphoqa umzimba ukubhubhisa ungqimba we-fat ngokushesha, ukuvivinya umzimba kuyadingeka. Imisipha ishisa uketshezi kathathu ngaphezu kwezicubu ezinamafutha, futhi, ngaphezu kwalokho, ngemva kokuzivocavoca, imisipha iyaqhubeka isebenzisa amandla amahora amaningana. Isiphetho esivela ngenhla sinye - ukulahlekelwa isisindo kudinga ukuvivinya umzimba njalo. Kuhle kakhulu ukugijima, ukuhamba, ukubhukuda, ukugibela, ukugibela ibhayisikili, ukuqeqeshwa ngesisindo kuma simulators, ukuvocavoca okuhlukahlukene nokuzivocavoca.

Ukusheshisa kwezinqubo zokusebenzisa umzimba, futhi ngenxa yalokho, kanye nokwanda kwamafutha okushisa, kubangele ezinye izingxenye zokudla:

• amanzi - usuku oludingekile ukuphuza okungenani amalitha amabili, ukungabi namanzi oketshezi kubantu yisinye sezimbangela eziyinhloko zokuvimbela ukungasebenzi komzimba;
• iziphuzo ezibandayo - uma ungaphuzi ukushisa, futhi itiye leqhwa, lokhu kuzokwenza umzimba uchithe amakholori ekushiseni kwawo;
• izikhathi zokuvuna kanye nezinongo - lezi zinto ezisebenzayo zibangela ukusheshisa kwe-metabolism ngenxa yokwakhiwa kwamakhemikhali okhethekile, kodwa kube nomphumela oqhubekayo, sebenzisa izinongo kaningi, ikakhulukazi isinamoni, pepper obomvu, ukudla okunamandla;
• ikhofi kanye netiye elihlaza - lezi ziphuzo ziqukethe i- caffeine nama-catechins, asebenze izinqubo zamathambo ngamashumi angu-20-25%.