Menu ukunciphisa umzimba. Malunga ukukopela inkqubo, hayi nje kuphela ...

Ukuba ubuza abantu lo mbuzo benawe ekutyeni ilizwi, uninzi luya phendula kunye kwemithetho yokudla. Le wihi ingxelo kunzima ukuba bathandabuze. Akuthandeki ukuba kukho menu ukudla okuhlanganisa umgubo, amafutha kunye elimnandi. Noko ke, kukho iintlanzi enkulu apha. Bambalwa kuthi ndoqhayisa uyoba yentsimbi. Ngoko ke, umntu nje ukuba athi kuye: "Chocolate namhlanje - a owalela", njengokuba nangoko isimo ufuna ukutya ubuncinane isiziba.

"Akunakwenzeka ukuba ubomi ngokwayo yonke inkunkuma," - ocinga uqale ukuba adle ngaphambili. Noko ke, bayavuma ukuba ezinye umntu abanomdla baya kufumana amandla ukuba babambelele ulawulo nzima ngok - "akukho calories".

Kodwa njengoko ucime zokudla American, oku ngokuzithandela ngokupheleleyo. Ngokutsho inkqubo entsha ukutya-ukuqhatha, ukutya balelwa kufuneka ayisekho. Kukho ingaba yonke: iikeyiki, pie, salads ezityebileyo - Olivier kunye nesoseji ndatshaya. Iingcali zithi ukuze nidle ubomi. Kulo mzekelo, ulahlekelwa abo extra yaye ndiya kuhlala ukwimo elungileyo ngokulula. Ngoko ke yintoni na le nkqubo?

Ukungathembeki Ukutya kuyinto eqhelekileyo ephantsi-ukudla, apho kukho iintsuku 'ukulayisha ". Vele ubeke, yonke veki utye kakuhle, kwaye ngoMgqibelo nangeCawa ngokugabadela ngohlobo nokudla-osidingayo. Ngelo xesha ukunyusa isantya ngemihla kunokuba abe 800-1000 kcal malunga ngenzuzo yokudla.

Makhe sibone, loko va nangobubi ukukopela inkqubo? Okokuqala, ujikeleze umbane loo inika umzimba, angavumeli ukuba ukusuka kwimo yogcino. Okwesibini, abantu kwehle ubunzima nokuphelisa ngokwasengqondweni owadalwa nasiphi na isondlo ephantsi-osidingayo. Okwesithathu, kwasekwa sengqondo eyahlukileyo ngokupheleleyo ukutya ophezulu osidingayo. Lenza ukusuka kudidi eziqhelekileyo kunye imihla ibe kudidi ezizodwa festive. Ukongezelela, indlela loo ukutya lunciphisa ubungozi ukuphazamiseka ukutya, xa emveni ukutya elide umntu uqalisa ukusebenzisa kanye ezo iimveliso ixesha elide ukukhanyela ngokwakho.

Wodumo Dr. Hein

nenkqubo yokwehla emzimbeni oluphuhliswe George Hein, ebizwa kuphela njengokuba idabi sokulwela inguqu kwinkalo umzimba. Kodwa mna ndinixelela imfihlelo: into entsha, akazange zizakhele. Bona ibukeka njani ezolile yokudla ye menu umzimba.

Ngosuku lokuqala sakusasa okunikelwa ukutya isibini na izonka zengqolowa, 60 iigrem sisi-30 iigrem ham (yonke ephantsi-amanqatha), apile, iyogurt.
Kuba chicken isidlo umthamo mbane (piece 120 g), iimbotyi (200 g) kunye isaladi yemifuno ngaphandle lokunxibela. Avumelekile radish, iitumato, kwaneekomkomere, ikhaphetshu, lettuce. Kuba dessert - iglasi amaqunube. Dinner esisinikwayo iyabiliswa fish (150 g), buckwheat (100-150 g), amagqabi lettuce (300 g) kunye incindi entsha (apile,-orenji, grapefruit).

A menu efanayo ukunciphisa umzimba elide ngaphambi kokuba yaphakanyiswa yi nutritionist Russian V. Mirkin. Umongo ekutyeni kukunciphisa osidingayo inani lilonke, ukunciphisa amafutha kunye carbohydrate. Analogs ukutya phantse zonke iinkqubo zesondlo ephantsi-carb, kuquka inkqubo Atkins. Kakade ke, ukuba ulungiselelo olo uza kusebenza, kwaye ezimbini - iinyanga ezintathu, uya bamsuse 7-8 kg. Kodwa ke ukungabikho carbohydrate kuya kukhokelela ukudinwa, ukozela kunye nesiyezi, kunye nokunqongophala kwamafutha kuya kuchaphazela imeko iinwele kunye nezikhonkwane. Kungenxa yoko le nto menu ukutya okunempilo kufuneka luqulathe zonke eziyimfuneko kunye olinganise ezichanekileyo. Ifomula Golden 1: 1: 4 (iiproteni, amafutha, carbohydrate) iya kubavumela ukuba unciphise umzimba ngaphandle nawuphi na umonakalo zempilo.

A amagama ambalwa malunga menu komzimba

Iyamangalisa, siye elide ndimdala madoda kwaye andikholelwa iintsomi, kodwa kamsinya nje kuziwa ummangaliso kukutya elandelayo, ukulungele ukuzama ngokukhawuleza ngaphandle emzimbeni wakho ngayo. Chocolate, iilekese, sausage, ivatala, grapefruit, nepayina, buckwheat ... Unalungelo izidlo zabantu ukuba yokungapheli. Ingxoxo ingozi kunye nenzuzo, kakhulu, kuthatha ixesha elininzi. Kodwa isiphelo kuzo zonke iimeko, kuvakala malunga efanayo - izidlo zinika isiphumo kuphela elifutshane. Ukuze uqonde isizathu, nje khangela kwi imeko xa iyonke.

Uhlobo lokudla ibandakanya izithintelo kunye ukutya okhethekileyo. Ngenxa yoko, kuyanyanzeleka ukuba alungise indlela yabo yokuphila phantsi kweemeko ezithile. Kodwa abaninzi bethu intsapho akazange amise ukwabelana "pohudatelnye" inhliziyo yethu. Ukongeza, asinguye wonke umntu okwaziyo ukumelana nesilingo yonke imihla, ebukele ikhaya kudla bazinya okumnandi kunye muffins ophezulu osidingayo. Ngoko ke, abantu abaninzi bathi ekutyeni bamane Andinaxesha ngokwaneleyo. Hlanga kwibhokisi emigodini okomzuzwana ubunzima bomzimba, umntu ubuyela zingadli zangaphambili kwaye kwakhona isazama.
Yaye kuthekani ukuba ukwenza loo menu ukunciphisa umzimba, kuthathelwa ingqalelo zonke iimpawu ngamnye athe yokutya abe yokuphila? Kakade ke, khangela iiresiphi, onokuwatshintsha ukulungiselela bona ngokwabo kuphela, kodwa esondele, zinike ixesha elithile. Kwaye osidingayo izitya, kunye ubukhulu isahlulo, wena musa nje ukufunda ukuchonga yi iliso. Kodwa inyanga kamva - esinye ukutya okunempilo ziya kuhamba kakuhle ubuyele oqhelekileyo nentsapho yakho.

ukulahlekelwa tips umzimba

Ukuncipha komzimba akulolize ebizwa ngokuba "ekulweni umzimba." Ukanti emfazweni njengokuba emfazweni, akukho theory ayikwazi ukukwenza. Ngoko Ingalo ulwazi.

Izindululo zokudla ukuba adle njalo, kodwa ngokuthe ngcembe ezi ngaphandle ngesizathu esihle. Le imo sidlo ikuvumela ukugcina inqanaba glucose, yaye ngaloo ndlela siphephe ukuhlaselwa yindlala kunye ukudla. Musa akaliva adle.

Ulahle kweemveliso ezigqityiweyo obuxhasa ukutya emakhaya. Ngoko ke nje kuphela wonge imali, kodwa wena uya kwazi ukuba yintoni ukuba adle.

Musa ukusebenzisa ityuwa. Njengoko yaziwa, igcina amanzi emzimbeni. Oku iisentimitha ezongezelelekileyo kunye neekhilogram.

Ukudla kwakho kufuneka sibe imifuno ibekhona kwi yonke imihla kwaye kukuninzi, lo gama i-iziqhamo kuyimfuneko ukuba silumke. Inani elikhulu fructose ungakuvumeli ukuba umzimba.