Ukutya olusebenzayo iintsuku ezi-3: izimvo

ukutya olusebenzayo iintsuku ezi-3: intsomi okanye leyinene? Ingaba kukho nayiphi na inkqubo amandla, apho unako ukuphosa isixa esikhulu buziikhilogram ngexeshana elifutshane?

njani izinto eme

I-inthanethi ngokupheleleyo ngoku kuzo zonke iintlobo iinketho, ukuphulukana njani ubunzima, "ukusela nje iglasi ebusuku .." okanye into ethile elolo hlobo, kodwa eneneni ukuze ukunciphisa umzimba, kufuneka ukuba nibe nomonde kunye namandla okuzimisela. Kodwa lo mbuzo: Ingaba kufuneka uzilambisa okanye balilahlela phandle ozithandayo, kodwa iimveliso ezingavumelekanga ehleli ukutya ethile iinyanga ezimbini okanye ezintathu? Ngaba kunokwenzeka ukuba ngandlel 'ucuthe eli xesha?

Phendula - oko kunokwenzeka. Le nto kanye zonke iinkqubo sombane efanelekileyo phantsi kwenkcazo 'ekutyeni isebenzayo iintsuku ezi-3. "

joki yokudla

Zingaphi neekhilogram lingaphosela? Ukususela emithathu ukuya kwemihlanu.

Ukutya menu ngosuku lokuqala kuphela naleyo mazitye zosiwe ngaphandle ityuwa, inkuku ngaphandle isikhumba. Kuyanconywa ukuba alabe libe izidlo ezithathu. Ngosuku lwesibini esikutyayo ezilikhulu grams ezingenatyuwa yenkomo (nayo ikhulu grams isidlo sasekuseni, isidlo sasemini kunye dinner). Ngosuku lwesithathu zikaVitoliya. Kuvumelekile ukuya kahlanu yekofu emnyama (akukho ubisi kunye neswekile ngaphezulu).

It siku ziiprotein yokudla. It ikuvumela ukuba ngokukhawuleza nangempumelelo ngegunya. Ngenxa yakhe, ungenza ngexesha elifanayo nokomeleza inkqubo dystrophy.

abadla imifino

Ungaphulukana ukuya neekhilogram ezintathu ekutyeni lweentsuku ezintathu.

Isicwangciso Amandla: ndingowokuqala nowokugqibela ngosuku (lwesithathu) sidle imifuno, okwesibini - iziqhamo. Ngexesha imifuno imini sakusasa ezine itumata wapheka kunye juice yemifuno, ikofu okanye iti ne lemon (ethululwayo ngaphandle iswekile). Sasemini, makakhethe cucumber isaladi (cucumber nasentlakohlaza itswele), okanye isaladi eluhlaza. Iziselo ziyafana. Dinner iyabiliswa okanye ebilisiweyo imifuno (ikhaphetshu, isipinatshi kunye yejusi encinane yelamuni). Sela iti ne lemon.

Emini sakusasa iziqhamo isaladi-apile, orenji kunye grapefruit. Sasemini kunye idinala kubini abantu abasindileyo melon isaladi. Sasekuseni kwakhona usele ikofu okanye iti ne lemon. Ngenxa ephantsi ukudla iziqhamo kunye nemifuno, besidla ukudla iintsuku ezi-3 ngempumelelo. Uhlaziya badla nomdlandla. Abo baqhele udandatheko inyama iya kuba nzima. Ngenxa yokuba umzimba uya kufuna protini. Kodwa inyama i yokudla ogqibeleleyo!

Express-yokudla 'ezintathu ezintathu "

ukutya Fast nolusebenzayo iintsuku ezi-3 unika iziphumo wayedla ezintathu - kakhulu nemiphumo emihle, njengoko nkqubo kusetyenziswa xa kukho imfuno engxamisekileyo ukuzisa inani ngendlela, kwaye hayi ukuba isigqibo kakhulu ". uthathe ngokwabo"

imenyu ngosuku lokuqala

ml 500 yamanzi nezihlwahlwazayo kufuneka kube lula ukuba usele ngoko nangoko emva yokuvusa. Oku kuya kumisa umzimba inkqubo jikelele esiswini ingakumbi kuluncedo ukusebenza. Kwakhona, oku akusayi nditye sasemini. Breakfast, ngasendleleni, iglasi yobisi. Kuyo, ekhuhlangubeni lakho, makongeze yeflawa yobusi okanye asiphe koko.

Emva kweeyure ezimbalwa kufuneka udle grapefruit. Emva ezimbalwa kakhulu - grams isidlo 200 of kuphekwa webele yenkuku kunye isaladi kwemifuno, nto leyo ovunyelweyo ukuvala ukhamba yamafutha omnquma.

A kota yelitha esezantsi-fat iyogurt ukuya izimuncumuncu nenala (funda: zonke uyathanda, okanye njengoko unqwenela) umhluzi semifuno sasemini. ukuba iphekwe ngolu hlobo lulandelayo: ngokwesahlulo litres enye enesiqingatha lamanzi efunekayo ukuze athathe iponti iminqathe ze neetamati ezininzi, kunye nebhalbhu omnye. Ngamnye eklasini aza kongeza spice ekhuhlangubeni lakho, kodwa awukwazi ukufaka ityuwa. Ngaphambi kokuba ulale uyakwazi usele iglasi nonfat iyogurt.

Menu Ngosuku lwesibini

Kwakhona, ngoko nangoko phezu ukuvuka basele amanzi. Breakfast indebe iyogurt, izimuncumuncu isibini iiyure ezilikhulu elinamashumi amahlanu grams ye iyogurt ophantsi-fat okanye ezisezantsi-fat cream ezimuncu ngeemililitha ezilikhulu (ukhetho lwakho). Lunch yemifuno umhluzi (ngokutsho iresiphi efanayo ngosuku lokuqala dinner). Sitya ukuzonwabisa.

Xa umthamo ukwenza juice grapefruit. Kuba kuya kuthabatha ezimbini juicer iziqhamo.

Kuba isidlo - ezimakhulu mabini grams okanye Turkey ebilisiweyo okanye intlanzi wazosa izonkana. Zongezwe kolu isaladi.

Le menu kosuku lwesithathu

Ngokwemveli usele amanzi kwangoko emva yokuvusa. Breakfast liyafana isidlo ngosuku lokuqala - iglasi yobisi kunye ukhamba yobusi okanye koko. Hlala ngaphandle izimuncumuncu kunye kweeyure ezimbalwa kamva komulela elinamanci mahlanu iigrem itshizi cottage ophantsi-fat okanye isixa efanayo iyogurt esezantsi-amanqatha, imveliso ungadibanisa yobusi, ngoko usele iglasi kefir.

Umthamo apho kwakhona (ngomhla wesithathu achazwe ngqongqo ngaphezu enye, kodwa kwangaxeshanye, oko oxhamlayo sakusasa esimnandi / isidlo).

Isidlo semifuno isaladi mali yayingamakhulu amathathu grams (gcwalisa nantoni ayinakwenzeka) okanye umtya Turkey, iyabiliswa (amakhulu amabini grams).

Ukutya amasi kunye neziqhamo

Lingakanani alahlekelwe phezu ukutya iintsuku ezintathu-: ubuncinane ngeekhilogram ezintlanu.

ukudla esekelwe Ukudla menu luthe inegwele ubisi wapheka. Ukuba oku imveliso zobisi othandwayo, inkqubo umbane enjalo phantse egqibeleleyo. Le menu Kwakhona unalo ukutya, inyama ephantsi-okunamafutha kunye neziqhamo / nemifuno. Ngoko ke ukutya iziqhamo olusebenzayo iintsuku ezi-3 ukuze bakuzibalela ngokunjalo ekutyeni "yabo '. Unikezelo amandla yesekethe - kathathu ngemini.

ngosuku lokuqala

Ingqele uyiguqula sakusasa ezitshisiweyo (isahlulo ikhulu ngeemililitha - ohlalele isiqingatha iglasi) kunye apile eliphakathi nendawo (ubukhulu = malunga ezisixhenxe neesentimitha ezilikhulu grams).

Sasemini, yenza emnandi yeziqhamo isaladi of mai, istrawberry kunye nepayina kunye okulindelekileyo ukuba imali iyonke nekhulu grams, njengokuba ukugcwaliswa isiqingatha ikomityi amasi.

inyama Isidlo - inkuku, Turkey okanye umvundla, ukukhetha ukusuka - $ 100 Ngeli sifaka isaladi yemifuno nayiphi imifuno ezisezantsi-osidingayo - ikhaphetshu okanye iikherothi (okanye zidityaniswe zombini), iitumato, kwaneekomkomere, Burak. Kufuneka kwakhona kubekho enye kuphela ezilikhulu grams (a ukukhonza esemgangathweni ukudla). Ngaba kufuneka egcwaliswe kunye yejusi yelamuni.

Ngaphambi kokuba nangokomnikelo ebhedini enye xa kuhanjiswa amasi ezishushu.

Ngosuku lwesibini

Uyiguqula ubisi kubhakwa sakusasa + nasiphi isidudu (hayi semolina!), Zonke grams ezilikhulu.

Lunch izolo kaThixo isaladi - 200 grams.

SeNkosi 150 grams zenyama zokutya coleslaw (ikhulu grams).

Ngaphambi kokuba balale kwakhona, efudumeleyo inegwele ubisi ephekwe (in a standard wayekhonza nesidlo sakusasa).

Ngosuku lwesithathu

Breakfast luqulathe Izilayi ezintathu amasi okanye isaladi ivatala iziqhamo (apples nepayina + + mai = 200 grams).

Sangokuhlwa kwakhona kwaye kwakhona ryazhenka isaladi, kodwa eli xesha ngeziqhamo ezifana nepayina, istrawberry, mai ne banana. Xa izabelo imiqathango efanayo.

Isidlo etyebileyo, intlanzi elosiweyo (150 grams) nekhulu iigrem zekhaphetshu lettuce, ezele yejusi yelamuni.

Sokulala ukwenza cocktail amasi kunye amaqunube fresh (ml 200 zizonke, umyinge enye ukuya kwenye).

reviews

ukutya ziyasebenza iintsuku ezi-3, ke, likuvumela ukuba ususe inani eliqingqiweyo eekhilogram, kodwa ukuze emva koko akazange abuye ngokomrhumo, ekubeni kuyimfuneko ukulandela ngenyameko kwizidlo.

Ngokusisiseko, uhlolo ezintle, ingakumbi izinto ezityiwa entsuku-ntathu kunye neprothini ukutya kwi amasi - kunokuba amanqatha imveliso yobisi inegwele inceda ukwehlisa umzimba, yaye akazange va indlala enkulu. Ukongeza, onke ukutya simnandi kakhulu kuxoxwe ngasentla.

Ukunciphisa umzimba ubumnandi!