Ukunciphisa umzimba esimnandi: bean yokudla

mhlawumbi Abo ebekwe bahlukane le wayedla extra bayazi ezimbalwa ukudla zokunciphisa weight. Amaxesha amaninzi, abaninzi indlela ukwehla kobunzima kubandakanya ukusetyenziswa lweentlobo nje ezimbalwa iimveliso okanye ukunciphisa inani caloric, enika kakhulu imvakalelo rhoqo yindlala kwaye, ngenxa yoko, ukuphazamiseka okunokwenzeka. Kwaye uyavuma ukuba nidle isidlo enye ngeveki okanye ngaphezulu ekruqulayo kangaka.

Ukuba ufuna ukuphelisa 3-4 kg nganye ngeveki, kwaye ngexesha elinye ukuba ilahlekelwa ngamanqatha, hayi ubunzima umzimba wayama ngayo, uya kunceda bean yokudla. Akwanelanga nje ukuba amandla ngeendlela ezahlukeneyo, njengoko iimbotyi - oko iimbotyi, iertyisi, iiertyisi, umbona, neentlumaya, njalo njalo. Intsingiselo ukudla kukuba ukuba badle ukudla okune ngakwicala leeprothini kunye nefayibha, kwakunye iivithamini B kunye nezinto ezahlukeneyo, azafunyanelwa ndawo. Awona macandelo ezimbini zokuqala ukunceda ekunciphiseni imvakalelo yindlala ukufumana iiproteins ngokwaneleyo, kodwa kukhawulezisa nethe. Bean ukutya, Kakade ke, enciphisa isixa iimveliso ezindala, kodwa kunikela "kuhlala phezu iimbotyi." Unako kwakhona ukutya iziqhamo (ngaphandle iibhanana kunye iidiliya), imifuno, libya-fat sisi iyogurt asele iti okanye ikofu unsweetened. imenyu oluneenkcukacha siboniswa apha ngezantsi. Emva kweentsuku ezisixhenxe uya kukuvuyela ukufumana ukuba esikalini baphambuka kakhulu ukuya ekhohlo (okt. E ubunzima wakho wehlile), ezempilo kube ngcono kwaye sicace ulusu (Bulelani yokuhlambulula amathumbu).

Bean ukudla: i menu le veki

Ngoko ke ndigqibe ukuzama ukudla ethile. Yokudla ipeyintiweyo ngeentsuku zeveki kunye nokutya.

Usuku olu-1

Uyakuthazwa ukuba adle cereal isidlo okanye thowusti rye isonka kunye iqhekeza esezantsi-fat sisi iglasi kefir. Ukuba ukutya isidlo sasemini, ngoko ukulungiselela isaladi iziqhamo ze-orenji, ama-apile kunye nesiqingatha kiwi. Sasemini - isidlo esikhulu, bilisa 100 g iimbotyi (ubunzima ezomileyo), ixesha oyile ipapa icephe yemifuno, usele iglasi juice yemifuno. Unako ukuthatha itumata, ngokunjalo ukwenza kakhulu iminqathe, iseleri njalo njalo. Kwaye phezu inxalenye encinane isidlo ukulungiselela ipapa nesityu, imifuno isaladi yokuxhela kunye intlama yejusi yelamuni balsamic iviniga. Konke oku asele phantsi iglasi yejusi ukusuka iziqhamo, kungcono ngaphandle iswekile.

Usuku 2

Qala intsasa yakho nge iyogurt ngamanqatha-free kunye neqaqobana zeerasintyisi. Lunch, ungatsiba okanye ukutya isibini-apile okanye ezinye iziqhamo oyithandayo (kodwa iibhanana umlomo neediliya). Sasemini, wenze isaladi zekhaphetshu zifakwa kunye anyanisi green, leyo kubekwa tyala imali encinane yeoli yemifuno. Kwakhona ubilise stogrammovuyu inxalenye iimbotyi. Dining inikelwa intlanzi, wayipheka okanye iyabiliswa, kwakunye 100 grams ye-ertyisi eziluhlaza, unako ugcinwe.

ngosuku 3

Sasekuseni uyakwazi udle efanayo imveliso ukuze nani ngosuku lokuqala ekutyeni. Isidlo yesibini uvumela kuphela iziqhamo. Lunch uya kukunika-ertyisi isidudu ekucebiseni komphefumlo (kwethumba 5-6 Art. L. Of ertyisi) kunye isaladi yemifuno, lowo ulungileyo sifunxe ngomxube yejusi yelamuni kunye neviniga balsamic. Uzibhale, yenza bean isuphu lula emihle zonke sipheke imifuno kunokuba umhluzi inyama, le menu uya kuquka isaladi kunye iglasi tomato juice.

ngosuku 4

Bean ukudla sele iza kugqitywa, kwaye ebudeni beentsuku ezintathu zokuqala, mhlawumbi Sahlukana 1-3 kg ubunzima. Ngale mini, ukuba nesidlo thowusti yakho, itshizi, iyogurt, njl, phambi kokuba adle, ungenza nidle iziqhamo ezimbalwa okanye uzenze ibe isaladi. isidlo Main iya kuqulatha 100 grams ye iimbotyi, intlanzi ebilisiweyo (150 g) kunye isitya esincinane isaladi yemifuno. Kodwa isidlo abanakumkholisa kuhluthe kunye iintlobo - kuya kufuneka ukuba sanele 250 g ye-ertyisi lesuphu kunye inomfana izilayi zezonka emnyama okanye bran.

ngosuku 5

Ngeli xesha, sakusasa uya kuba ezisezantsi-fat cottage itshizi kunye neerasentyisi. Ngaphezu koko, phambi kwemini emaqanda, u mi- iziqhamo. Sasemini, silungiselele iglasi umhluzi yemifuno, 200 g kwembumba abilayo kunye isaladi sauerkraut. A isidlo iya kuba seqanda yathamba kunye intwana encinane rye isonka.

ngosuku 6

Breakfast ngokuba ukudla imini kufuneka ulungiselele kwangaphambili. Bamalunga nama-150 g ngosuku zokuntshulisa sembotyi. Le ukutya okunempilo kuyimfuneko ukuhlamba phantsi nancindi yemifuno. Phambi kwesidlo sasemini, njengesiqhelo, unako nidle iziqhamo. isidlo Main kuquka 250 grams ye-ertyisi lesuphu kunye sele eziqhelekileyo yemifuno isaladi ngaphandle ioli. Ukuba ufuna kakhulu ukutya, le menu ungadibanisa isilayi rye isonka. A isidlo olungiselela isityu yemifuno, kodwa kongezwe oli yemifuno kufuneka ibe ncinci, kwaye izithako uze ungongezi iitapile kunye beet.

ngosuku 7

Kwasekuseni, encinane itshizi esezantsi-fat. Kwakhona Lunch bazakuyivuyela iintlobo - Lungiselela 100 g nokudla ertyisi eziluhlaza okanye iimbotyi, kunye isaladi of sauerkraut. Phakathi kwamaxesha okutya uyakwazi nidle iziqhamo. Dinner ngaloo mini iya kuba i-ertyisi isidudu, 100 grams zenyama ngaphandle namanqatha, kunye 1-2 izilayi rye isonka.

Ngoko ke, ukutya yeembotyi ukunciphisa umzimba lugqityiwe. Kodwa kokuhlanganiswa bhetele iziphumo, kwakunye nabo bafuna ukuba alahlekelwe kakhulu bubunzima obuninzi, le menu kufuneka uphindaphindwe ukususela ekuqaleni kwiveki yesibini. Ngenxa yokuba ukutya ezahlukahlukeneyo, ukuze ukumelana nokuba-14 iintsuku ayikho nzima. Kakade ke, kwiveki yesibini iya ngokulula kakhulu indawo kuneyokuqala. Umzimba wakho sele babeqhele kwizithintelo ezithile, ecocekileyo, yaye akayi kufuna ukutya kamnandi okanye okunamafutha. Bean ncomo ukutya kunye neempawu kakhulu HIV, kuya ngokwenene uncedo ukuphelisa 3-5 kg (okanye ngaphezulu) iiveki ezimbini. Okubalulekileyo, musa kuhlale phezu kwayo ngaphezu kwexesha elibekiweyo, kunye ukubonakala yempilo enkenenkene, qhagamshelana nogqirha wakho. Khumbula, nkqu ubunzima bomzimba, kufuneka baqhubeke besitya ekunene, bagcine lwamkelo eliphakathi caloric, kwakunye kwezemidlalo. Kulo mzekelo, wayedla babhubha soze kubuyela kuwe.