Ukutya esebenzayo ngeentsuku ezi 4

Akukho mfazi ehlabathini ukuba abazange bayibonakalise ubuncinane kanye ebomini itye. Kwihlabathi kukho izidlo ezininzi ezahlukeneyo, kwaye landela ngamnye injongo yakhe. Ezinye kakhulu ethandwa - isondlo ukudla, injongo - ukuphulukana isixa esithile wayedla kangangexesha elincinane ixesha.

ukudla fast

Ngokuqhelekileyo, ukudla okunjalo kuthiwa izidlo abadlali, imifuziselo kunye abadanisi. Ngenxa kufuneka njalo ke ukuba uzigcine kwimilo, kodwa maxa wambi kukho iimeko xa imfuno engxamisekileyo ukumgibisela utyebile kancinane. Plus ezi zokudla kukuba musa ixesha elininzi, akukho mfuneko ukuchitha imali eninzi.

Yokudla iintsuku 4

ukutya ezisebenzayo idume kakhulu omdlali xa iintsuku 4 ukunciphisa umzimba, ekwabizwa ngokuba iMono-ukutya elivimbela calories kunye ngokupheleleyo akubandakanyi ukusuka ezityiwa iswekile netyuwa.

Ngoko ke, ukudla sokubambela :

• Usuku 1. eKutyile- kufuneka irayisi kuphela, kwaye ndisisela tomato juice. juice tomato ayiqulathanga ityuwa okanye iswekile, kunye nerayisi, kungakuhle ukuba ukukhetha brown, nangona kufanelekile yaye yinto eqhelekileyo.
• Usuku 2. Unako ukusela kefir udle cottage itshizi kunye mafutha eliphantsi. Isixa ukudla alibhekiseli. Hlamba phantsi ngamanzi acocekileyo kuphela.
• Usuku 3. Unakho kudla nyama iphekiweyo. Kungcono ukuba ukukhetha ukutya yenkomo, inyama yenkukhu okanye ikarikuni. Usuku kufuneka kuqale nge tea eluhlaza ngaphandle iswekile.
• Usuku 4. Ngethuba imini kufuneka usele nentsuba yewayini elibomvu nidle sisi kuphela. Abo musa kudla iziselo ezinxilisayo, iwayini buyisela isiselo se-orenji.

Noko ke, ukuba bazalise mgangathweni.Ukutya iwayini akusoloko elungileyo. Okokuqala, nokuba kukunaba nentsuba yewayini ngosuku, ungakwazi ngokulula ukunxila, yaye ukuba kukho usuku lomsebenzi olunye, ngoko ukuza emsebenzini enuka utywala kunye yokutya esichazela ukuba kancinci engaqhelekanga. Ngoko ke, kukho iiresiphi ezimbalwa yahlukene odla umdlali yokuqala, kodwa ngaphandle ukusetyenziswa kotywala. Into eqhelekileyo uhlobo ngalunye lo umlomo ukusetyenziswa kwamanzi ngomhla wokugqibela.

Iresipi 1: irayisi, iyogurt, Shrimp, ivatala.
Iresipi 2: irayisi, iyogurt, inyama yenkomo, ama-apile.
Iresipi 3: irayisi, iyogurt, intlanzi, iidiliya.

Ukudla ubisi lwawo

Abaninzi abadumileyo kakuhle iimpawu luncedo ubisi yekhokhonathi kunye lwawo phezu lonke, kodwa abaninzi banolwazi ubuchule bakhe ukutshisa umzimba. Apha kukho iintlobo ngeentlobo amaqhinga. Okokuqala, indima enkulu edlalwa yi umchiza ukwakheka ikhokhonathi, yaye okwesibini, akukho ngaphantsi ebalulekileyo isakhiwo ikhokhonathi. Musa ukutya nemozulu uyoyika iintsuku 4: Kufuneka elwe ukuba ikhokhonathi kuphela.

Okokuqala, simele siqonde ukuba ubunzima, leyo ayishiya ngokukhawuleza kakhulu ubuye. Ngapha koko, ukuba ukuphumeza nempembelelo oluzinzileyo kuyimfuneko ukutshintsha ngokupheleleyo kwizidlo. Okwesibini, ukudla okunjalo kunokukhokelela ekubeni umzimba uya kuqalisa Stock phezu iimveliso kwixesha elizayo, kuba ukudla okunjalo kunokuba nzima ukuba umzimba.

Iipropati oluncedo yekhokhonathi

Njengenxalenye nobisi lwawo kwaye kukho isixa esikhulu kwezondlo: i vitamin E kunye C, Fructose, ifayibha, kwakunye ezahlukeneyo kwezimbiwa. oyile lwawo iye iipropati ezininzi ezingaqhelekanga. Kwi-50% yona ibandakanya lauric acid, nto leyo eyaziwa ngokuba iipropati yayo antioxidant. Ngapha koko, into leyo eye umsebenzi lipolytic.
Ubume ikhokhonathi iluncedo ukuba ukuze idle iqhekeza kuyo, kufuneka sisebenze nzima. Xa inkqubo mastication isebenze izinkcwe, kunye reflex kunye ukwahlulwa ukutya kunye nee-enzayim, nto leyo iphucula inkqubo ukwetyisa amaxesha 4. Kodwa nge mastication elide ngamaceba e ikhokhonathi, yaye yenziwa imicu. Ekugqibeleni ke wayeza kudumba bazalise imihla isisu. Ngoko ke, ukutya imali encinci ikhokhonathi inokuba ixesha elide uzive saturation kamnandi.

Iresiphi lwawo yokudla:

• Usuku 1: kwi sakusasa kufuneka udle ido- isiqingatha nemozulu, kuquka ubisi, 2 amacephe irayisi okuphekiweyo. Okokuqala iza irayisi kunye nobisi, yaye emva kwemizuzu eli-15 - inyama kanye. Kuba sasemini uze udle ukuya nekhulu grams samasi, ubahlambe uyayichitha iti eluhlaza ngaphandle iswekile. Dinner ibandakanya yintlama, ubisi (yekhokhonathi iintsalela) kunye nerayisi dish ayiphelelanga.
• Usuku 2: ngentsasa povoryaet ngomhla wesibini kuqala. Isidlo sasemini - 5% fat cottage itshizi, 150 grams. Dinner - iyafana isidlo sakusasa.
• Usuku 3: Morning - polkokosa 60 iigrem irayisi (3-4 amacephe). Isidlo sasemini - iikomityi ezi-2 tea eluhlaza. Ngokuhlwa - kwisiqingatha eliseleyo enyameni nemozulu kunye nobisi, 2 amacephe zerayisi, 50 grams samasi.
• Usuku 4: Morning - 2 amacephe irayisi kunye polkokosa. Lunch - yesibini isiqingatha yekhokhonathi. Evening - esezantsi-fat cottage itshizi, 120 grams.

Zonke iimveliso eziphambili zale ukutya esikutyayo a benawo. Curd kufuneka athathe elisezantsi amafutha, kunye nerayisi kufuneka abamhlophe kuphela, kuba kakuhle zifunxe nezingemnyama kunye ikhokhonathi asiyi kubanika nemiphumo emihle kakhulu. tea Green kufuneka ukwenziwa namandla. Ukuba emini kwabakho imvakalelo yindlala, kufuneka basele nobisi lwawo. Evenkileni kubhaliwe wathengisa kanzulu, ngoko ke kungcono yaze yangxenga ifuthe lomanyano. iindondo Akukho ngaphezulu kwama-2 ngosuku. Yekhokhonathi yokudla ivumela iintsuku 4 ulilahle ukusuka kg-3 ukuya kwisi-6 ubunzima.

Ukutya "iziqhamo kunye nemifuno"

Yinto ukutya elula iintsuku-4. Thabatha 4 kg ekupheleni kwayo, ungabona ngokuchanekileyo.

Usuku olu-1. Morning - isaladi yemixoxozi ipaprika, kungekho ityuwa wongezelela, ukuba bazalise enye icephe oyile (oyile linseed okanye omnquma). Sela iglasi iti eluhlaza kunokuba. Emva kwethutyana akuvumelekanga ukutya i-orenji. Emini uyakwazi ukutya intlanzi iyabiliswa okanye inkukhu isidlo ecaleni imifuno, ungenza isaladi. Umthamo - isibini-apile okanye kiwi. Uzibhale, engcono bapheke nokudla zucchini kunye iitumato kunye aubergines kunye lettuce.

Usuku 2. Morning - isaladi yemixoxozi, iipepile kunye neetamati kunye imifuno kunye namasi. A ikomityi yeti eluhlaza. Ngenxa izimuncumuncu, usele isibini iikomityi iyogurt. Isidlo sasemini - kwakhona imifuno, ngoku zonka, yemifuno isuphu kongezwe iseleri ngokuyimfuneko. Afternoon umthamo - isibini yemixoxozi. Dinner - isityu amakhambi, iti ngaphandle iswekile.

Usuku 3. Morning - isaladi ukukhanya zeziqhamo eziliqela 150 grams iyogurt, iapile (kukhethwa green). Isidlo sasemini - isaladi amaqunube kunye iziqhamo iyogurt yokuxhela, iti ngaphandle iswekile. Umthamo - iperi kiwi. Ngokuhlwa - zeziqhamo ezimbini ezincinane ezifana emibhaka umsobomvu. Uyakwazi ukugcina usuku iglasi-1% kefir.

4 imini. uphinda ngokupheleleyo kusuku lokuqala.

Protein okanye protein ukutya iintsuku 4

Esi sicwangciso sidlo enye ukutya ukhetho iintsuku-4, eliphumelelayo ukuncedisa kweli thuba iza kuba ukuzilolonga, ukususela heavy kufuneka kuphetshwe.

Usuku olu-1. Morning - ukusilwa bran amacephe 1-2, 6-7, neenkozo pine, lwalunye ukhamba-1% iyogurt. Isidlo sasemini - 200 grams 5% cottage fat sisi. Ngokuhlwa - 200 ml ubisi efudumeleyo okanye iyogurt. Phakathi kwamaxesha okutya bayacetyiswa ukuba usele amanzi bushushu kunye neti green kubanda.

Usuku 2. Morning - omelet kwi iperi amaqanda 4 uhlaza, Izilayi ezi-2 itumata kunye 200 grams inyama emhlophe. Isidlo sasemini - intwana salmon kwi isibini ngaphandle iziqholo kunye ityuwa encinane, ungakwazi ukupheka intlanzi phezu hlamarile. Umthamo - bila yenkomo ngaphezulu akukho kwe 100 grams kunye cucumber encinane. Dinner - kwakhona iintlanzi ukuba isibini, hayi grams ngaphezulu kwama-300.

Usuku 3. Morning - 1-2 amacephe, yokuba bran komhlaba isibini amaqanda, wayipheka soft-eluhlaza. Isidlo sasemini - 180 grams sisi iglasi-1% iyogurt. Dinner - 300 iigram yenkomo ebilisiweyo okanye imvana (ukususa grease).

4 imini. Emini kufuneka udle kwekilogram webele yenkuku ingenatyuwa. Nawe unokuba imifuno izimuncumuncu, nokuba inyama incasa kunye intlama yejusi yelamuni ku incasa.

Ngokufanayo protein iqanda ukutya iintsuku 4, thabatha 4 kg iziphumo eziya ukukholisa amantombazana amaninzi. Zonke iimveliso ayafana, kufuneka nje endaweni amaqanda ubisi, inyama kunye nentlanzi.

eziphantsi ukutya okunamafutha

Contraindicated kubantu abane gastritis kunye nokudumba.

Usuku 1: imini yonke ukuba ukusela iilitha 1.5 yejusi tomato kunye ilitha nobisi ka 2.5% kwaye kananjalo 4 zarnovyh badla isonka (kukhethwa rye).

Usuku 2: emini ukuba adle isibini ezicujiweyo zebhanana, ikhilogramu-apile kunye ngecephe nobusi.

Usuku 3: namhla ukuba badle iiproteni amaqanda-4, yeflawa bran, ukusilwa ube ngumgubo, uze usele konke oko kufuneka selitha iyogurt.

Usuku 4: isaladi equlathe zekhaphetshu luyacolwa zinqunqwe, beet entsha (1 x), iminqathe, ya kwi grater yomgrayo (iziqwenga 3), iapile ya oluhlaza (iziqwenga 4), isikali amacephe cake nati pine. Lokunxibela yenye netispuni yobusi. Yitya isaladi yonke kuyimfuneko ngeedosi yahlulwe (4 ukuya kwelesi-6).

Ukuzaliswa yokudla

Imveliso ye nasiphi na isondlo-zikhankanywe apha ngasentla kufuneka iphunyezwe kancinci. Akuvunyelwe ngqo pakani amanqatha, okroqiweyo, mnandi, umgubo. Kukho konke okusemandleni, kodwa mpimo lowutsongo. Ekudleni emva ukutya qiniseka ukuba neendidi imifuno iyabiliswa kunye nokutya okuziinkozo. Ukongeza, ngokufuthi ukuhlala ukutya onjalo kuyimfuneko, kanye ngenyanga kwanele ukugcina ukumila kakuhle kwaye kakhulu ukusebenzisa umzimba wakho.

Ukudla olukhawulezayo ndafumana eninzi reviews ezahlukeneyo, zombini okulungileyo nokubi. Kodwa ke uninzi ekutyeni iintsuku-4, leyo uninzi reviews ezincomekayo, kuzisa iziphumo ezihle. Nangona kunjalo, qaphela ukuba nasiphi na isondlo engxamisekileyo kunokuba nemiphumo ezingafunekiyo.