"7 kg kwiintsuku 7" - ukutya iveki: elungileyo nengalunganga koko, ncomo

Onke amantombazana uphupha ukuba umzobo ofezekileyo ngaphandle wayedla ezingaphezulu. Kwaye oku kufuneka banyamezele uqeqesho olunzima. Ucinga ukuba uza kuphulukana lohamba nekhilogram enye ngosuku. Ngaba ucinga oku nje iphupha engenakwenzeka? Hayi, ngenene! Ungaphulukana 7 kg iintsuku ezisi-7. Le ukudla elula, kuya kufuneka ukuba ulinde iveki - yaye oko kuya emehlweni kakhulu kunene.

Izikhokelo kunye neMithetho

Ukutya "iintsuku 7 - 7 kg" - ". I-Swedish Ukutya" ukutya esezantsi-osidingayo kunye nembono elifutshane elide nkqubo, ekwabizwa ngokuba Enyanisweni, oogqirha musa Siyaleza ukubhenela indlela enjalo ukwehla kobunzima, ngokukhawuleza ilahleko ubunzima emva isiphumo esibi kwimpilo, unako bayinyusela zonke izifo ezondeleyo. Kodwa kwenzeka ukuba ayikho enye indlela, kwaye kufuneka ukuba unciphise umzimba ngokukhawuleza. Emva koko aye umba kufuneka engqondweni, bonke esikalini ngobunono. Kufuneka ulandele ngokungqongqo iingcebiso, nokujonga impilo yazo.

Kwakhona kubalulekile ukwazi ukuba ukutya iintsuku ezisi-7 (thabatha 7 kg) akayi kunivumela ukuba balahle okunamafutha kwemfuneko. Ngeli xesha, umzimba wakho uya onke amanzi agqithisileyo, njalo kwi isikali, uyakwazi ukubona inani alithandayo. Ngokungafaniyo nezinye iinkqubo yonikezelo elifutshane elide, apho zidla eyakhelwe ukusetyenziswa kwemveliso omnye kuphela, nantsi otya ngayo iza kuqhubeka kuhluka. Ukutya "7 kg - iintsuku 7", apho menu ipeyintiweyo kweli nqaku isekelwe "iintsika" ezintathu eziphambili ngokutya okunempilo zezi: protein, ifayibha kunye neevithamini. Kaloku, balila bit "entsokothileyo" silambile.

Ubuhle lobubi

Ngoku xelela malunga iingenelo eziphambili kunye bendlela ukudla. Inzuzo ephambili iyasebenza ekunciphiseni umzimba. Uya kukwazi ngexesha elifutshane ngegunya enkulu, ngoxa ebangela umonakalo kwimpilo. Ukudla lakho liya kuba khona, kunye neevithamini, kunye nefayibha, kunye protein, nto leyo ebaluleke kakhulu ukuze likwazi ukusebenza sempilweni komzimba. Ukongeza, awuna kutya imini into enye emva kosuku, kokubini iMono-yokudla.

Phakathi neengxaki eziphambili kukho nesiyezi kancinane kwaye isicaphucaphu ngexesha yokudla. Oku kungenxa kwizidlo osidingayo ephantsi, oko kukuthi bondle otya ngayo kuncitshiswa malunga nesiqingatha, ngoko mhlawumbi imvakalelo yokuswela amandla, umkhuhlane. Ukongeza, le ukuqhubela kunokwenzeka ngequbuliso zizifo ezingapheliyo, ngoko ekutyeni kuyimfuneko ukuba esweni ngenyameko impilo yabo. Ukuba into yokufeketha, kufuneka uyeke nangoko ukudla okunjalo aze adibane nogqirha.

iimveliso abagunyazisiweyo

Nalu uluhlu iimveliso evumelekileyo ukusebenzisa phakathi evekini:

• Low-fat cottage sisi.
• Naziphi iimveliso zobisi, ngaphandle elimnandi.
• Idla inyama nentlanzi.
• Amaqanda.
• Zonke iziqhamo, ngaphandle iimango, iibhanana, nepersimmons, iidiliya, avokhado kunye yi.
• Yonke imifuno, ngaphandle neetapile, beetroot.
• iziselo Iziqhamo, ijeli, iti.
• Kashi.
• Shrimp.
• Oil (inokuba kancinci).

izinto ezingavumelekanga

Ngoku Bhala izinto awukwazi kutya ngexesha ukutya ngokungqongqo kwaye emva logoff:

• Sugar, iilekese, itshokolethi.
• Utywala, ikofu, soda.
• inyama kombani (ayi, frankfurters kunye iisoseji).
• Namnandi, isonka kunye nezinye iimveliso umgubo.
• Imifuno: amazambane.
• Mayonnaise kunye nezinye sauce.
• Of iziqhamo: iibhanana, avokhado, iimango, iidiliya, nepersimmons.

sample menu

Ukudla ilungiselelwe iveki, kodwa akukho ngaphezulu, kwaye akukho menu hlobo akalungisa ngokukodwa musa ukuba. Inzuzo ephambili kukuba uya kusebenzisa mveliso zendalo.

Ngosuku lokuqala - ukusela

Uyakwazi usele nantoni (ngaphandle utywala). Ingakumbi kuluncedo kakhulu imifuno kunye ezisezantsi-fat inyama umhluzi. Unako kwakhona ukusela kefir, iyogurt, ubisi womoji enegwele, pudding, ubisi, isiselo, iti.

Ngosuku lwesibini - iziqhamo

Uyakwazi ukusebenzisa nayiphi iziqhamo ngaphandle nepayina, mango, iibhanana kunye iidiliya. Bonke abanye edliwayo kulo naliphi na inani.

Ngosuku lwesithathu - ukusela

Ngosuku lwesine - zemifuno

Yitya imifuno kulula calories. Ngokuqhelekileyo, ezi ziquka imifuno yonke eluhlaza; yemixoxozi, imifino, ikhaphetshu, iseleri, zucchini, lettuce.

Ngosuku lwesihlanu - protein

Musa ukubonis 'ukutya zityebi ngakwicala leeprothini (itshizi, cottage itshizi, ubisi, intlanzi, inyama, alichumi, yenkukhu).

Ngosuku lwesithandathu - ukusela

Ngosuku lwesixhenxe - yokugqibela

Ungabuyela ukutya eqhelekileyo. menu wakho ngaloo mini khangela ngolu hlobo:

• Breakfast: amaqanda begilana evela amaqanda amabini kunye ikomityi yeti green iyabiliswa.
• Isidlo sasemini: isophu yemifuno kwi umhluzi esezantsi-fat.
• Umthamo: iglasi kefir. Nasiphi isiqhamo.
• Dinner: isaladi ukukhanya kwemifuno kunye intwana encinane inyama ibhityile, ezifana yenkukhu.

Nangona iintsuku i "ukusela", ngeveki kufuneka kubadla amanzi amaninzi.

Phuma kwi yokudla

Awu, kakhulu, okanye yonke ukutya ephantsi-osidingayo, ebonakala ngu yokuba batshayise umfazi ukuzuza ngokukhawuleza ubunzima elahlekileyo. Kule nto ayizange yenzeke kuwe, uphuma ekutyeni kufuneka silumke. Buyela ukudla yawo yangaphambili ngaphandle sifumane kwemfuneko, kunqabile ukuba uphumelele. Ngoko ke, sakhetha ukudla, kufuneka uqonde ukuba kufuneka utshintshe ngokupheleleyo ukudla kwakho kwixa elizayo. Kunjalo phantsi kokuvalwa zezi etyuwa, iiswiti ebomvu. Ngcembe ukongeza kwi ezityiwa sisi, ukutya iiproteins, imifuno (ekrwada okanye iyabiliswa). Nje ungatsibeli zonke ngaxeshanye, kungcono kancinci kodwa ngokuqinisekileyo yiya injongo yakhe.

reviews elwe

Abaninzi ukwehlisa umzimba wayemthanda ngokwenene yokudla '7 kg - kwiintsuku ezisi-7. " Uhlaziya becala zonke ezintle, kodwa kukwakho izinto ezimbi. abafazi abaninzi ezikhala into yokuba igunya kunzima ngokwaneleyo ukucwangcisa, ingakumbi amanzi okusela kunye ziiprotein imihla. Kodwa abanye baba Ndinako ukuyichitha 7 kg iintsuku ezisi-7. Yokudla ukhokelele abaninzi kwixesha elizayo ashiye ngokupheleleyo iswekile kunye netyuwa. Kulo mzekelo, gcina ubunzima ayikho nzima. Bekukho abo babenako singalahlekani emzimbeni 7 kg iintsuku ezisi-7. Yokudla nje ke musa ukwenza luphela. Oku kuchazwa kakhulu nje. Ukulahlekelwa ubunzima ngenxa ukususwa ulwelo ukusuka umzimba ngaphezu kwe-10% yetotali ubunzima bomzimba. Oko kukuthi, ukuba ubunzima wakho kuluhlu ka 90-100 kg, ukuphoswa ngomgubo wengqolowa obunzima buziikhilogram 7 okanye ngaphezulu ngeveki esengqiqweni. Kodwa ukuba zinobunzima obungaphantsi kwama-70 kg, ngoko, mhlawumbi, abangayi kuba nako ukuphosa 7 kg iintsuku ezisi-7. Ukutya lusebenza ngokwenene, kodwa phantsi kweemeko ezithile. Ngokutsho uninzi, kubalulekile ukuba ukwahlukana, kuba kwiveki - kubaluleke kakhulu kancinane.

Izimo

Ukudla Swedish "iintsuku 7 - 7 kg", njengayo nayiphi na, iye Izimo zayo, eziquka:

• Ngethuba lokukhulelwa lokwaphusa ayikhuthazwa ukuba ahlale phezu izidlo.
• Kwakhona Akuvunyelwe ukuba unciphise umzimba ngenxa abo abaphethwe zizifo ze phecana zesisu, kwesibindi, nezintso.
• Isifo seswekile - kodwa esinye isizathu sokuba bayeke eli gunya.
• Ukuba ngaba uthatha nawaphi na amayeza, kuya kuba kuhle ukuba ulinde okwethutyana.
• Kanti, ukuba loo ukutya esezantsi-osidingayo kunokubangela negazi lakho.

isiphelo

A iingcebiso ezimbalwa ukusuka zokudla:

1. Days uyakwazi ukutshintsha, okoko nje ukusela Zinokuxutywa nemifuno kunye neziqhamo.
2. Kufuneka ukuba udle fractionally, ukuthintela naziphi na iimvakalelo yindlala.
3. 8 iiglasi zamanzi acocekileyo ngosuku - kuyimfuneko.
4. Dinner kufuneka ungadlulanga owe-9 emva kwemini.
5. Iintsuku ukusela ngokuyimfuneko ukupheka umhluzi.
6. Ngoko nangoko emva kokuqalisa ukudla adle, ukuze ungagcina result afunyenwe ixesha elide.
7. Ukutya "iintsuku 7 thabatha 7 kg", ncomo apho uyakwazi ukuva ezahlukeneyo, awulungelanga yonke, ngoko kubalulekile kule veki ukuphulaphula ngokwakho, ukuba bagcine nemeko yobume bempilo yakhe.

Yiba njalo enhle kwaye uzithembe!