Kubonakala sengathi ngegama elimnandi kangaka lokuzwa, ukudla kuvele kwenzelwe ukusindisa izigidi zabesifazane ekubeni zikhulu ngokweqile. Maye, akuzona zonke izinto ezilula, futhi ukulahlekelwa kwesisindo seviki akuzange kube nomuntu omkhulu. Ngalokhu konke, imenyu yokudla okuthandayo ibonakala ingaphezu kokudla okunye okuthandwayo, yingakho ithemba.
Izimiso zokudla
Kuphathelene nokudla okuthandwa ngu-7 ngosuku. Nsuku zonke uhlobo lwe-mono-yokudla, usuku lwesikhombisa luyindlela yokuphuma ekudleni. Kusukela ekuguqulweni kwalolu hlobo lokudla, kufanele ushiye ngokushesha labo abahluphekayo kunoma yiziphi izifo zendlela yokugaya, izinso, isibindi, inhliziyo, nokudla ngokweqile ngokomzwelo.
Usuku 1
Usuku lokuqala luphuza. Ukudla okuthandayo kokudla, njengoba kulula ukuqagela, kuzokwenyuka kokudla okuketshezi. Ukuzivocavoca kubonisa ukuthi umuntu angaphuza cishe 1200 kcal ngosuku. Uyanconywa ukuphuza amanzi, fresh, kefir, itiye, ikhofi, ubisi. Into esemqoka ukugwema ukungeza ushukela noju ukuze uphuze.
Ngisho noma uphatha "ukuphuza" usuku lonke, usuku lokuphuza luyinto yokucindezeleka okukhulu emzimbeni, ngoba inqatshelwe ukujwayela, ukudla okuqinile.
Ngosuku lokuqala lokudla okuthandayo okulindelekile okumnandi - khipha 1-2 kg esikalini. Iphefumulela futhi inikeza amandla okuphila ngosuku olulandelayo lokudla, kodwa-ke, ukuphambanisa kwakho kungumthombo wamanzi we-intercellular.
Usuku 2
Usuku lwesibili lokudla okuthandayo ekunciphiseni isisindo usuku oluyimifino. Kudingeka udle ama-saladi ahlukahlukene izikhathi ezingu-4 ngosuku, ngamafutha amaningi nsuku zonke afakwe emifino - izipuni ezimbili.
Ukukhonza ngamunye akufanele kube nesisindo esingaphezu kuka-300 g, ngakho okuqukethwe kwe-caloric yansuku zonke yokudla ngeke kudlulele ku-1000 kcal.
Usuku lwesithathu
Olunye usuku lokuphuza. Yonke imithetho ihlala isebenza, njengosuku lokuqala lokudla. Yiqiniso, uma kungenamandla nhlobo, kuvunyelwe ukwengeza ngisho namaprotheni omuthi wesibeletho.
Usuku 4
Usuku lwesine lokudla okuthandayo kakhulu ngesonto yizithelo. Akubaluleke kakhulu ukuthi yikuphi uhlobo lwesithelo ozoyidla, okubaluleke kakhulu, ukwenza njalo njalo amahora angu-2-3. Ngosuku uzodla kuze kube ngu-3 kg wezithelo.
Usuku 5
Okokugcina, usuku lweprotheyini. Kuzobonakala sengathi unomsoco omkhulu, ngoba ngosuku kufanele udle ukudla okungama-protini ama-5. Kungcono ukhethe inyama, inhlanzi, izinhlanzi zasolwandle, izinkukhu, amaqanda. Ungakwazi futhi ukuhlela amaprotheni ukulayisha kanye nemikhiqizo yobisi, nakuba ngaleso sikhathi, uzothola inzuzo encane - imikhiqizo yobisi inomthwalo wokugcina umthamo emzimbeni.
Usuku 6
Olunye usuku lokuphuza.
Usuku 7
Phuma ekudleni - ukudla okungaphezulu noma okuncane. Imenyu yokudla okuthandwa yilolu suku isonto kanje:
- ibhulakufesi - amaqanda amabili abilisiwe;
- isiphuzo - izithelo ezi-1;
- isidlo - umhluzi;
- isiphuzo - izithelo ezi-1;
- dinner - isaladi yemifino ngamafutha omnqumo.
Ukuzivocavoca umzimba ngesikhathi sokudla okuthandayo
Ngezinsuku zokuphuza, noma yikuphi ukucindezeleka ngokomzimba kuyaphikisana. Kungakhathaliseki ukuthi yikuphi ukuqeqeshwa okumelwe kukhishwe ngokuqinile. Ngaphezu kwalokho, ngisho nokuhamba nokwenza imisebenzi yasendlini kuyoba okuqeda amandla nokukhathala. Ezinsukwini zokuphuza kaningi kukhona ukuzondwa, ukuphathwa ikhanda ngisho nokuphelelwa amandla.
Emifino, izinsuku zezithelo udinga ukwenza i- cardio yezinga eliphansi kakhulu. Ungashintsha i-cardio ngokuhamba, ukudansa, i-yoga, i-pilates.
Ngosuku lweprotheyini, ungenza
Ngemuva kokudla
Phakathi nesonto lonke lokudla, ukulahlekelwa kwamafutha avela kuwo wonke ama-mass kuyoba ngu-1-2 kuphela. Ngokuyinhloko, i-flux intercellular ihamba, futhi, yebo, isisindo somzimba. Ngakho-ke, ukuze singabuyeli masinyane isisindo, kufanele sizame ukuqhubeka nokudla, ukuphuza cishe ngamalitha amabili amanzi ngosuku, ushintshe ekudleni okunamafutha.
Ngaphezu kwalokho, udinga ukuqapha ukudla kwamaprotheni - ngenyanga yokuqala emva kokudla, isimiso samaprotheni nsuku zonke kufanele sibe ngesisindo somzimba esingu-1.5 g / kg.