Diet ukunciphisa umzimba. Menu ezahlukeneyo

Yinto eyaziwayo ukuba ukuze ukunciphisa umzimba, kufuneka ukudlala imidlalo nje kuphela, lumkani ukuba ulawulo imini, kodwa babambelele isondlo esifanelekileyo. umncedisi Uthembekile kulo mzekelo - isondlo ukunciphisa umzimba, le menu nabanako kakhulu kuhluka. Uluhlu lokuqala kweemveliso aqulunqwa, ngokusekelwe iimpawu kumzimba ababhinqileyo, kwaye ngokuxhomekeke kwindlela ubunzima kakhulu ukuba ufuna ukuphulukana. Ngoko ke sijonga ezimbalwa ukukhetha ukutya kakhulu eqhelekileyo, kwaye wonke umntu uya kukwazi ukukhetha ngokwabo into efanelekileyo.

Ngoko ke, i "-isantya esiphezulu" abaninzi ithathwa ukutya elifutshane. Njengomgaqo, kufuneka unamathele kubo iveki. Umphumo kokuzila ukudla loo oqaphelekayo ngoko nangoko, kodwa nedolgosrochen. Umzekelo bekuya kuba ukutya iintsuku ezisixhenxe ukuncipha. Menu, unako ngokoqobo khumbula, ekubeni iqulethe kukodwa ngqo iimveliso 7:

Usuku olu-1 - irayisi ebilisiweyo (200 grams);

Usuku 2 - iitapile izikhumba zazo (iziqwenga 6);

3 imini - amaqanda hard-ebilisiweyo (iziqwenga 6);

Usuku 4 - chicken ebilisiweyo (400 grams);

Usuku 5 - curd (500 grams, nge cream emuncu);

Usuku 6 - iyogurt;

Usuku 7 - amanzi ngaphandle igesi.

Ngaphantsi test kakhulu kuba ephilayo iya kuba 20 ukutya imini ukunciphisa umzimba. i menu loo izigaba ezithathu:

Ngosuku lokuqala - olambileyo, ngexesha apho ukusela kuphela amanzi, ubisi okanye incindi tomato.

Kulandele iintsuku 4 protini. Uyakwazi basele amasi udle amaqanda, wayipheka okanye eqhotsiweyo (kodwa hayi ezityebileyo), inyama, badle intlanzi, iimveliso zaselwandle njalo njalo.

Emva koko, ngexesha iintsuku ezi-6 uze udle kuphela ukudla ubomi. Kunokuba zonke iintlobo imifuno, iziqhamo kunye amaqunube. Kubalulekile ukuphawula ukuba ngeli xesha adla yeyona nto inqwenelekayo, ngenxa yokuba imveliso yendalo uyakwazi ukuza a lot of salads, Pheka nkqu izonkana eziyolisa intliziyo. Kananjalo kubalulekile ukuba siqaphele ukuba kukho miqobo xesha semifuno apho, uze udle ali nangokomthamo lilikhulu. Ekupheleni kweentsuku 6 amalungiselelo ixabiso ukothula kwaye ukulamba iiyure, emva koko ibala waqalwa.

Indlela elula ukwenza uhlobo oluthile lokutya, leyo babambelele yonke imihla. Umzekelo omhle wale meko iya kusebenza ekunciphiseni ekuthiwa oriental ukutya. Menu le yokutya uya kukwazi ukufunda ngokukhawuleza, yaye kungekudala kuya anamathele nje. Bavuka kusasa kufuneka sisele yekofu okanye ikomityi yeti, ungenza neqhekeza iswekile. Noon adle iqanda elinye nzima-ebilisiweyo, kwaye okuqhotyoshelwe ukuphuphuma 8 iziqwenga (lingatshintsha uyawathena) njenge dessert. Iiyure ngosuku badle 2-3 nyama iphekiweyo + ikhaphetshu zakhutshwa okanye neminqathe. Elimnandi, udle i-orenji okanye isibini-apile. Xa ulungiselela izimuncumuncu malunga nama-30 grams samasi isiqhamo + - apile okanye i-orenji. Kulungile, isidlo kuba lwalunye ukhamba imveliso yobisi ezimuncu - zonke ngokubona kwakho.

Ezisebenzayo, kwaye ngexesha elinye okunesondlo ingqalelo ukutya ekudleni ukunciphisa umzimba. Imenu i siseko alternation iimveliso, leyo eziqulathe carbohydrate, ngoko ke kufakwe kakuhle. Usuku lokuqala nolwesibini ukuba badle ukudla ephantsi carb - fat-free cottage itshizi, intlanzi, imifuno iyabiliswa, iimbotyi. Ukutya agalelwe ityuwa oli yemifuno. Ngosuku lwesithathu ukuya ukutya carbohydrate ezifana papa "uMofokeng", irayisi, isonka, zeerasintyisi, unako ukuthenga iintlobo esiluqilima pasta. Kaloku, ngosuku lwesine kufuneka sidle ukudla sredneuglevodnuyu: nesonka esibizwa, imifuno, salads, intlanzi, libya-fat cottage sisi.

Le malunga ngqo amandla yemizobo edlulileyo incwadi yesicelo menu yokudla ukunciphisa umzimba. It sikuko sephepha ubuncinane carbohydrate kunye nogxininiso kwi iiprothini. Kufuneka babe nyama kangangoko, iimveliso zobisi, kwaye kusenokwenzeka ukwenza yemixoxozi, radish, isithombo squash.