Menu yokudla Japanese 7 iintsuku: ncomo kunye neziphumo

Sagqiba ukunciphisa umzimba kwaye andazi ukuba siziphathe kwaye uqale phi njani? Ukuqala kunye notshintsho yokudla. Kwaye ukhetho best - a Japanese iintsuku ezisixhenxe yokudla. Hlala kuso - kwaye uqiniseke ukuba ufumane isiphumo oyifunayo. Kweli nqaku uza kufumana kuphela imenyu yokutya Japanese iintsuku ezisi-7, kodwa siziphathe kakuhle, ukuba Kum ukulahlwa abazange babuye.

Kwiintlobo ngeentlobo yokudla Japanese

Ekudleni ukudla lubandakanya uyalahlwa epheleleyo yokusetyenziswa iziqholo kunye netyuwa. Kwakhona akukho iimveliso umgubo kunye neswekile. Le nkqubo amandla iza kukuthatha elingekho ngaphezulu kweentsuku ezingama-14. I elide akukho mfuneko ngqo, njengoko umzimba uyadinwa, kwaye kunzima kakhulu ukuba sithwale umthwalo hlobo. Le Japanese ukudla kwemoto, yaye namhlanje uye wafumana udumo eliphezulu.

komzimba

Ngaphambi kokuba siqwalasele le menu yokudla Japanese iintsuku ezisi-7, makhe sibone, ngenxa yokuba apho kukho ukuhla ubunzima bomzimba.

• Inani elithile ngokutya, amashwamshwam ngaphandle ngokupheleleyo.
• Ukudla ezinomthamo esezantsi lweekhalori, inani ongadluli 1100, yaye maxa wambi akukho ngaphezulu kwama-600 kcal. Ngexesha iinkqubo catabolic kwi umzimba amandla kwenzeka imibala, ngokufanelekileyo umzimba kunciphisa.
• Ubukho kwiproteni kwi imali eyaneleyo ukuthintela ukuphulukana mass kwezihlunu. Kwi ukufunxeka kunye ukwetyisa leeprothini umzimba ichitha amandla amaninzi, nto leyo ekhokelela eziphuculweyo ukutya.
• On ukuncipha kuluncedo zalungisa imali carbohydrate, njengoko senziwa similise kwamafutha omzimba kwemfuneko.

imigaqo

• A ulandelelwano ecacileyo. Menu yokudla Japanese iintsuku ezisi-7, yenzelwe nje kuphela kwilahleko ngomgubo wengqolowa obunzima buziikhilogram extra ibe ngokuthe ngcembe, kodwa ukulondolozwa ixesha elide isiphumo. Ke okona kubalulekileyo, ayithethi ukulunyamezela utshintsho yokudla. Akuvunyelwe ngqo iintsuku yokutshintshana kunye menu sasemini, isidlo sakusasa kunye isidlo sangokuhlwa.
• ukutya Japanese iintsuku 7 menu ibandakanya ukubambelela ngokungqongqo kwizidlo. Ayikwazi ukuba indawo imveliso ezinye ezifundiswayo. Avumelekile indawo kuphela isipinatshi emhlophe ikhaphetshu kunye neetumato juice tomato, okanye ngolunye uhlobo.
• Ukungabikho yeswekile. Akuvunyelwe ngokungqongqo emnandi, umgubo, ukutya okumnandi kunye nobusi.
• Ukungabikho yetyuwa. Le nkqubo umbane lijoliswe ekususeni ulwelo kwemfuneko ivela emzimbeni, apho ingathatha malunga nama-30% utyebile.
• A mali olwaneleyo ulwelo. Usuku Kucetyiswa ukuba ugcina ngaphantsi kwe amabini eelitha zamanzi ngaphandle igesi. Le mali ayibandakanyi ikofu neti.

• Njengoba le menu yokudla Japanese iintsuku ezisi-7, abafazi shiya ncomo zohlobo zokuyalezwa kwaye babanga ukuba luyasebenza, naluphi na uhlobo. Kwangaxeshanye, zokudla Ungacebisa ucinga elungileyo kunye nokwenza isigqibo sokuba yeyiphi khetho esifanelekileyo kuwe. Ukuba unayo imali encinci umzimba, oko kakhulu ngokwaneleyo, kwaye kwiintsuku ezisi-7. Ukuba unayo umhlola kakhulu, ngoko unamathele ukudla iintsuku ezili-14. Kwimeko yokugqibela, lo ilahleko ubunzima 10 kg, ngolokuqala - ukuya ku-6 kg.
• Yandisa ngokoMthetho yokuvalwa. Ngenxa yokoyika emzimbeni ixesha elide ngaphezu kweentsuku ezili-14 ukuya kuqhubeka ngathi ukutya ukutya abakwazi.
• entry yokuphuma kancinane kwaye ukusuka yokutya. Yokudla Japanese iintsuku ezisi-7 (uhlolo kunye neziphumo siqiniseke) nefuthe elivakalayo abo pre-umfanekiso amandla zange ukutya. Kunye nokusebenza ngcolile phakathi kwabo kwisistim kwezinye izidlo. Ngamandla ngokupheleleyo kwi eve ekucetyiswa ukuba amalungiselelo imini ukudla, umzekelo, apile okanye kefir. Okanye ungenza usenza isidlo sasemini, ukukhanya - kuphekwa irayisi Brown kunye nemifuno emitsha. Xa uphuma kufuneka ukwazisa ukutya everyday ngokuthe ngcembe, kwindawo ethile kwiveki nje enye.

buhle

Phambi kokuba isicelo ngokwakho kwi menu yokudla Japanese iintsuku ezisi-7, kunye neziphumo ze-ncomo kufuneka zihlolwe, kwakunye ukuba uqhelene alungileyo kwakunye nangalunganga.

Cinga ngokuba ekuqaleni kweenzuzo ukudla:

1. Ngokutsho reviews, le ubunzima indlela ilahleko ikuvumela ukuba balahle extra kg 6. Konke kuxhomekeke kubungakanani ubunzima excess - ukuba kakhulu, ngoko, ngokulandelelana, aze aphulukane ubunzima kunokuba ezibalulekileyo kakhulu ngakumbi.
2. Ukudla, ngokutsho kwezinye amabango, akuyi kuphela kunceda ukwehlisa umzimba engafunwayo, kodwa kwakhona ukutshintsha imikhwa emibi yokutya, kwaye bunjani iinkqubo metabolic.
3. Enye into entle kukuba ukuba ahlale ukutya enjalo, ilula. Sele emva kweentsuku ezimbalwa umzimba sithi kusetyenziswa inkqubo entsha amandla, phantse akukho ukuziva yindlala.
4. Ukongeza, ukutya Japanese iintsuku ezisi-7 (feedback kunye neziphumo emva kokuba isicelo icebisa) iye kakhulu umphumela ohlala. Ukuba, emva kokuba igqityiwe abuhambi ukutya, kungekudala yalahlekelwa ubunzima akubonakali ukubuyela kwakhona.

ukushiyeka

1. osidingayo Low. Ukudla kubandakanya carbohydrate engephi. On iintsuku ezithile, ngokuxhomekeka ukusetyenziswa akukho calories ngaphezulu kwama-600. Ngoko ke, zokudla musa singacebisi ukuba ukusetyenziswa rhoqo - ngaphezu kanye ngonyaka.
2. Izimo. Ngokusekelwe ukubuyekeza yokudla Japanese, le ndlela ukwehla kobunzima akufuneki zisetyenziswe ngabantu abaphethwe nesifo sentliziyo. Ekubeni yonke imihla ifuna ukuba usele ikofu zendalo abamnyama, ezinako kuchaphazela kakubi nemithambo yegazi.
3. Yokudla Japanese iintsuku ezisi-7, nto leyo ebonisa ukuba izidlo menu, uye nokubambezeleka okukhulu ukusuka kwindawo umbono zokudla, ekubeni iingcali ukucebisa ukuba atye kancinci amaxesha 4-5 ngosuku.
4. Akucetyiswa ukuba ahlale phezu mgangathweni.Ukutya phindeke kunye nabasetyhini abakhulelweyo. Kulo mzekelo, zisenokuba yimiphumo kakhulu engalindelekanga.

Yokudla Japanese iintsuku 7: i menu, netafile

Ukususela ngosuku lokuqala ukuya ngemini yesithandathu sakusasa kufuneka asele ml 200 yekofu zendalo emnyama. Ngomhla wesixhenxe mini, le kofu kufuneka kufakwe iti eluhlaza. Amaqanda, inyama yenkukhu kunye yenkomo kufuneka ityiwe iphekiweyo kuphela, intlanzi kuvunyelwa yoselwe kwi-oli yemifuno okanye ukupheka. Kananjalo uvumelekile ukuba asebenzise-1% iyogurt kunye neziqhamo ezifana orenji, amapere nama-apile.

Yokudla Japanese iintsuku ezisi-7 (grams menu) lucebisa kwizidlo ilandelayo:

Izongezelelo le menu

• Ukusela amanzi kufuneka sibe kwimizuzu engama-30 phambi isidlo nasemva iiyure ezi-2 emva.
• Eyona ndlela zokupheka ilunyango umphunga, elandelwa yokupheka, ukubhaka kaJohn kwenzeka yokugqibela.
• Kubalulekile ukuba izidlo ngelo xesha.
• Kwimeko Izimo okanye ukuba ngaba ungathanda ikofu, ukuze kufakwe iti eluhlaza.

isimiso Ukukhetha imveliso

• Coffee. Le nomnikelo unikwa ukutya lunikezelo. Nokuselwa kuwo ivale kwisixa ukusebenza kakuhle kwi nemithambo yegazi. Ngenxa iipropati antioxidant, likhusela iiseli ukusuka radicals ezamahala ezibulalayo ngokugqibeleleyo. ikofu Natural abamnyama uvumelekile ukuba kufakwe endaweni iti eluhlaza.
• Khaphetshu. Iqulathe inani ubuncinane calories - 100 grams akhawunti malunga 30 kcal. Kukho kwakhona imbono ukuba ukugaya umzimba ikhaphetshu uchitha amandla kakhulu ngaphezu elizifumeneyo. Inani elikhulu zixhobo ifayibha negalelo kuphela kukhawulezisa ukwetyisa kodwa kunciphisa ubunzima nezikhongozelo eziyingozi abhalisela egazini. Ngaphezu koko, ikhaphetshu iqulethe iivithamini ezininzi B, no C, A, U, siphande iziqalelo (manganese, potassium, zinc).

• Iminqathe. Kuyinto zizityebi iivithamini A, B no carotene. Oku imixholo kwakhona ophezulu yemanganizi, molybdenum kunye ayibe. Vitamin B likhusela kwiimpembelelo uxinzelelo kwaye ixhasa ukusebenza kakuhle kwenkqubo yemithambo-luvo. Ngoxa iVitamin A kwamnceda ngemeko iinwele, iinzipho nolusu, kuphucula umbono.
• Imifuno i umthombo umzimba iivithamini, amanzi kunye nefayibha. Kwaye okona kubaluleke kakhulu, ukuba akunakwenzeka ukuba ngamanqatha. Mkhonzeni kwisaladi kwi menu ukuba obonakalayo kakhulu.
• Inkukhu tapeworm iinkokheli kumxholo iiprotini, iqulethwe 100 grams. Kulo mzekelo, amanqatha kwezi kutya inani eliphantsi. Xa protein isilwanyana iqulethe ezininzi acid kubalulekile ezifunekayo ukuze impilo entle kunye nokusebenza kangangoko nenyama xa iyonke.
• Fish ithathwa ngokuba umthengisi ebalulekileyo fatty polyunsaturated ezifunekayo ukuze iinwele olomeleleyo, isikhumba inokusityeda, kuphucula umsebenzi kwengqondo. Phosphorus, ngokunjalo ile yayo kunye nezinye izinto, kusiza yokunyusa iinkqubo zokucinga kunye nokuphuculwa memory.

Iziphumo kunye nohlaziyo

Lidla a lot of abafazi abaye bakhetha ngokwabo njengendlela ukunciphisa umzimba menu yokudla Japanese iintsuku ezisi-7. Ukubuyekezwa kunye neziphumo (photo ngezantsi ibonisa kubo) ndiyangqina kubantu ukusebenza kwayo. Ekuhambeni kwexesha, ukutya ungaphulukana 8-9 kg. Eneneni, inani kilograms abangasekhoyo iya kuxhomekeka izinto ezininzi:

• Imeko-luvo.
• umsebenzi Physical.
• ubunzima Initial.
• isimo metabolic.

Ezijolise angqina ezininzi abo ngqo ukudla, kunokwenziwa isigqibo sokuba ilahleko ubunzima Kudla ngokungabikho ngaphantsi kwe-5 kg. Xa le yokuphila yeselula kunye ubunzima enkulu Ungashiya kilograms-10.

Noko ke, ukutya unako ukumelana bonke: ethile ukunqaba kwenkuthazo, yaye umntu akukho okuzimisela. Rhoqo nge phantse ukugqiba uye yi ukuqhambuka iintlungu esinyini inyongo okanye isisu. Abo wakwazi sisinde ekupheleni, bathi Eyona nto inzima kakhulu ukusinda isibini sokuqala kweentsuku, uze ucinge ukutya akunjalo rhoqo.

Kwaye lwase ingxaki enkulu: abafazi abaninzi ubunzima uza emva ngexeshana elifutshane. Ukuthintela oku, kufuneka uphume yokudla ekunene.

ngendlela elungileyo

Ekugqibeleni zaphela ekutyeni hard Japanese iintsuku ezisi-7 (iimenyu, iimveliso ziigrems kule ilandelwa ngokuthe ngqo)! Iziphumo ziye athandileyo; kodwa ixesha elide kangakanani? Kulo mzekelo, impendulo ilula: Ukuba ufuna ukubuyisela ukuba yokudla eziqhelekileyo, ngoko imizamo yakho nje ezimbalwa iiveki aya kuncitshiswa abe zero. Ukuba ubunzima akazange abuye, kufuneka ibe Sinelungelo lokusirhoxisa kwizidlo.

imigaqo esisiseko yokuphuma

• Isiphumo Ubude kufuneka ungabi ngaphantsi kweentsuku ezingama-14. Oko xa oyifunayo yandisa.
• Zama ukunamathela omalunga ukwakheka isidlo, ngokuthe ngcembe ukudibanisa ukutya okulula, isidlo sasemini nesidlo sakusasa.
• Akuyomfuneko ukuba zokucutha isixa protini.
• Yonke imveliso Kuyancomeka ukwandisa ixesha kumda yetyuwa.

Kuyimfuneko ukuba kungafundiswa ngokuthe iimveliso ezintsha ukwandisa isiqulatho caloric kunye nomlinganiselo umgangatho iikhabhohayidrethi, iiprotheni namafutha.

Fitness nokudla

Ukuba owoyamaniswe kwimisebenzi ethile emzimbeni (umzekelo, Pilates ka-3 ngeveki), akukho mfuneko yokuba ukwandisa kakhulu amandla kunye nezihlandlo noqeqesho. Le nkqubo noko engqongqo zokutyisa, kunye nempilo yakho kwinkqubo imithambo, kungaba kubi (lifathul yamehlo, unesiyezi njalo njalo. D.).

Musa ukulibala malunga imithambo kusasa ngemihla, indawo lift sifikelele ngenxa kwizinyuko, ahambe iyure ubuncinane esinye ngemini, musa wonqena ukuphumla elibonakalayo kwimpela-veki.

endaweni yokuba UYobi

Xa ndiqukumbela, ndithanda ukunikhumbuza ukuba ukutya Japanese iintsuku ezisi-7 (iimenyu, ncomo banikwa ngaphambili) iye zombini ezi ngongoma akhabayo kunye navumelanayo. Ngoko ke, kufuneka zingasetyenziswa kuphela emva kokucingisisa yonke elungileyo nengalunganga koko. Emva ukungaphumeleli ekupheleni kumelana kuphela inzuzo ubunzima ebalulekileyo, kodwa iingxaki ezinkulu kunye wokugaya, lo gama i yenguqu engachanekanga kwinkqubo umbane eliqhelekileyo liya kubuyela zonke Kum zakho okulahliweyo. Ukuba uyalandela zonke ezi ngcebiso, kwaye okona kubaluleke kakhulu, ukuba ukuthobela imithetho yokutya, isiphumo akayi kuthatha ixesha elide, yaye umphumo uya kuba elide.