Express-yokudla iintsuku ezi-3 (-5 kg). Le nkcazelo, menu, Izimo, impendulo kunye neziphumo

Ngokuqhelekileyo abantu bafumane ubunzima ixesha elide. Kodwa kungekudala kuza ixesha xa ufuna ukuphelisa le kilograms ezininzi nofele kwexesha irekhodi. Emva koko kuza kubanceda kunokuba ezithandwayo indlela ukulahleka kobunzima eyaziwa ngokuba ukutya okukhawulezayo iintsuku ezi-3. 5 kg ngeli xesha izakulahleka ngaphandle, azafunyanelwa ndawo. Le ndlela enhle ukuba ufuna ngokukhawuleza uze umzimba wakho ukuze, kodwa akukho ezifanelekileyo ilahleko ubunzima esebenzayo.

Kufuneka Makukhunjulwe ukuba ubunzima nale ndlela kuthatha ngaphantsi ngenxa ukutshiswa kwamafutha omzimba, yaye ngenxa nokurhoxiswa ulwelo babahlambulula umzimba. Express Ukutya "Thabatha 5 kg iintsuku ezi-3" ayiloncedo kakhulu, kunye nefuthe layo elifutshane elide. Ngaphambi kokuba usebenzise ngayo, kufuneka ubuze yincutshe.

Imigaqo ngokubanzi indlela

1. Kuyimfuneko ukuba ixesha ekutyeni ecaleni ngokupheleleyo iimveliso ezifana utywala, iswekile kunye netyuwa. ukutya okunamafutha, etshaya, eqhotsiweyo okuneziqholo Kuvaliwe.
2. kufuneka amandla Special emzimbeni, kuba imiphumo ezizodwa ngexesha elifutshane aziyi ndoninika.
3. Express-yokudla 'iintsuku ezi-3 thabatha 5 kg "kuthetha ukusetyenziswa iimveliso ezifana nyama iphekiweyo ibhityile, intlanzi ephantsi-amanqatha, imifuno kunye yokupheka itshizi, iimveliso zobisi, okuziinkozo.
4. Musa ukusebenzisa laxatives kunye womchamo kweli xesha.
5. Ukusela ulwelo namanzi eqhelekileyo acocekileyo kufuneka ngolu hlobo lulandelayo: usuku lokuqala imali ubuncinane utywala obuselwe kufuneka ibe iilitha ezi-3, le yesibini - iilitha 2-2.5, eyesithathu - 1-1.5 iilitha. Xa zisetyenziswa ngokuchanekileyo, amanzi kwandisa ukusetyenziswa osidingayo nge 25-35%.
6. Kuba ngenxa indlela ezifana ukutya express "5 wayedla kwiintsuku ezi-3" ingahoywa nasiphi na isondlo apho osidingayo ngemihla ayidluli umgangatho 1000. Kufuneka kucaciswe kakuhle iindlela ezinjalo uya kuwutshisa ngeli thuba ubuninzi 300 iigrem kwithishyu ezityebileyo, ukuncipha ubunzima iya kuba ngenxa ekurhoxisweni amanzi kunye neziqulatho emathunjini.
7. Buyela ukutya eqhelekileyo kufuneka kwenzeka ngokuthe ngcembe.

embodiments Various bakudle

Ngoku makhe sikhangele ukuba yintoni ukutya inokuba kungxamisekile, sichaza menu kunye bokuqonda kunokwenzeka. Khetha enye - ezamkelekileyo ngakumbi wena umzimba wakho. Xa umkhosi ngqo zonke ngenxa iingcebiso kuyoba sobala.

Express-yokudla nomtshakazi (thabatha 5 kg iintsuku ezi-3)

Day One:

• Breakfast: isidudu Buckwheat ngaphandle ukongeza ibhotolo, ubisi, ityuwa kunye neswekile (100 grams).
• isidlo Okwesibini: sisiqingatha grapefruit.
• Isidlo sasemini: piece 130-gram chicken yathamba, umlinganiselo ofanayo imifuno ekrwada okanye iyabiliswa.
• Umthamo: 120 grams iyogurt ngaphandle kudla.
• Dinner: intwana 100g iintlanzi, imifuno, iyabiliswa.
• iiyure ezine phambi lokulala: iglasi kefir (hayi ngaphezulu kwe-5% fat).

ngosuku lwesibini:

• Breakfast: ukuphindaphindwa kosuku lokuqala.
• Isidlo sasemini: omnye akakho apile enkulu kakhulu.
• Isidlo sasemini: isaladi yemifuno, enongwe yejusi yelamuni kunye nencum ebilisiweyo (100-130 grams).
• Umthamo: ml 160 yokusela iyogathi okanye kefir (zendalo kuphela kwaye ngaphandle nezongezelelo).
• Dinner: abilayo intlanzi ezisezantsi-fat womoji ipepile elithozamisayo, ubunzima elipheleleyo ukutya kufuneka ngaphezulu 200 grams.
• Ngaphambi kokuba ulale: ikomityi iyogurt.

Usuku Lwesithathu:

• Breakfast: buckwheat, yaphekwa ngendlela efanayo njengoko kwiintsuku ezimbini zokuqala.
• Isidlo sasemini: ukukhetha - apile omnye okanye kiwi.
• Isidlo sasemini: intlanzi kunye nemifuno, iyabiliswa (250 grams).
• Umthamo: 80 grams samasi.
• Dinner: ngokutyiwa nenyama yenkuku kunye broccoli (200 grams).
• iiyure 3-4 phambi kokuba ulale: ikomityi iyogurt.

Banana ulonwabo okanye ubunzima bomzimba, lusidla ezinye iibhanana

Kule ndlela, njengoko banana ukutya okucacileyo iintsuku ezi-3 (thabatha 5 kg), le menu kakhulu omncinane. Ngenxa iintsuku ezintathu, kufuneka yonke imihla badle ezine banana naphakathi uze ungaseli ngaphezulu ezintathu iiglasi ubisi kunye nomxholo otyebileyo elingekho ngaphezulu kwe-2.5%. Zobisi kufakwe iyogurt. Lo mqulu kweemveliso lungohlulwa lube (3-4) ngokutya eziliqela, kufuneka kubekho ngokusebenzisa kwixesha elinye ixesha.

Yokudla abathandi apile

ngosuku lokuqala:

• Kusasa kudla amaqanda amabini, 120 grams inyama ndayame kuphekwe, 150 grams nemifuno ekrwada.
• Emini, ungakwazi kudla 200 iigram zemifuno iyabiliswa ngaphandle ngokongeza ityuwa kunye namasi.
• Ukongeza ukutya eziphambili imini yonke kweeyure ezimbini ezinesiqingatha adle apile enye.

ngosuku lwesibini:

• Ukutya apile ikwimo efanayo kunye nobungakanani njengoko kusuku lokuqala.
• Kuba sasemini uyakwazi ukulungiselela isaladi yemifuno kunye uhlaza kunye intlama yejusi yelamuni.

Usuku Lwesithathu:

• Isidlo sasekuseni, oko kuvunyelwa ukusetyenziswa kwalo naluphi iziqhamo, ngaphandle iidiliya kunye neebhanana, ukuya grams 300.
• Lunch luquka intwana gram-100 ka yenkuku kunye isaladi kwemifuno.
• Apples kufuneka ityiwe ngendlela efanayo njengoko kwiintsuku ezimbini zokuqala.

Ngendlala strike, okanye indlela nzima ukubatshabalalisa wayedla extra

Kwaye oku ekuthiwa ukutya iintsuku ezi-3 (thabatha 5 kg) ingxelo luyathandabuzeka kakhulu. Abaninzi abakwazi ukumelana nangokuzila, imeko jikelele sibi, baqala ngomhla wesibini yintloko. Ukuze ukuzama le ndlela okukhawulezayo, kufuneka ube luphile, ngoko phambi kokusebenzisa kufuneka udibane nogqirha niwele iimvavanyo eziyimfuneko.

Ngosuku lokuqala (yokuzilungiselela):

• Morning: iziqhamo juice yendalo.
• Isidlo sasemini: 200 grams imifuno ekrwada okanye iziqhamo.
• Dinner: intlama yejusi yendalo (imifuno okanye iziqhamo).

Ngosuku lwesibini - yendlala, unako usele amanzi kuphela.

Ngosuku lwesithathu (output):

• Morning: isiqingatha sekomityi yejusi emifuno zendalo.
• Isidlo sasemini: iikherothi isaladi.
• Dinner: tea unsweetened.

Blueberry ukudla: elula lise

Blueberry inomsebenzisi ekhethekileyo - ukusetyenziswa kwayo ikhuthaza ukutshisa iiseli ngamanqatha. Ngokusekelwe kwezi ziphumo, ukutya entsha okucacileyo iintsuku ezi-3 iye yaphuhliswa. 5 kg - ivela kule ubunzima uya kukwazi ukuphelisa, ukuthobela ukutya elikhankanyiweyo iintsuku ezintathu:

• B: 200 grams amasi (5% amanqatha), 100 grams iiblueberries ezintsha. Berry kunye cottage sisi zingasetyenziswa wedwa okanye uhlobo mixed.
• isidlo Okwesibini: ikomityi iyogurt, 100 grams ye iiblueberries. Ukukhetha, ungenza ezi mveliso ukulungiselela smoothies, ibetha nabo a blender.
• Dinner: ngokufanayo sakusasa lokuqala.
• Dinner: impinda lesidlo sasemini.

Express-yokudla iintsuku ezi-3 (5 kg wawungasekho)

ekudleni kufuneka yahlulwe izabelo ezine, kufuneka ube ezimbini ezinesiqingatha ukuya kwiiyure ezintathu. Ixesha, ungabeka nto zakho eziziintloko wathabatha ndawo isidlo yokugqibela iiyure eziyi-2-3 phambi lokulala.

• liselwe: omnye iqanda ebilisiweyo okanye amaqanda nowento esojiwe amathontsi ezimbalwa ze-oli yemifuno.
• Okwesibini: iglasi yeti unsweetened 150 grams samasi.
• Okwesithathu, 110 grams itshizi kunye neti.
• amanzi mineral (iglasi enye) kunye yejusi yelamuni: wesine.

uhlela quick

ngosuku lokuqala:

• Ngoko nangoko emva uvuka: ezimbalwa iindondo yamanzi.
• B: 200 ml ubisi efudumeleyo kongezwe ubusi.
• Isidlo sasemini: 200 grams intlanzi okanye inkukhu, imifino isaladi kunye nemifuno, grapefruit.
• Umthamo: iglasi lokusela yeyogathi ngaphandle kudla.
• Dinner: isophu yemifuno agaye - iglasi.
• isidlo kade: 170 ml iyogurt.

ngosuku lwesibini:

• Ngentsasa elandelayo, ungatyanga - ezimbalwa iindondo yamanzi ehlambulukileyo.
• Breakfast: grapefruit juice yendalo.
• Dinner: iglasi umhluzi yemifuno, 80 grams samasi.
• Dinner: imifuno kunye zeze (ukuba lingatshintsha inkuku), iyabiliswa xa isixa 200 grams.

ngosuku lwesithathu:

• Ngoko nangoko emva uvuka: iiglasi ezimbini yamanzi.
• Dinner: 120 grams Classic ephantsi-fat iyogurt.
• Dinner: yenkuku kunye nemifuno emitsha - 300 grams.

tomato yokudla

imenyu efanayo iintsuku ezintathu:

• Breakfast: omnye itumata eliphakathi nendawo neprotheyini ezimbini iinkukhu.
• juice tomato - 150 ml: Lunch.
• Isidlo sasemini: intwana (150 grams) Chicken isaladi iitumato amabini kunye imifuno, kuvakalisiwe iyogurt.
• Umthamo: 50 iigrem samasi, enye yetumato.
• Dinner: kwamabala isaladi, iipepile, iitumato kunye nonfat cottage sisi.

Potato ukudla: akukho umsebenzi olula

Day One:

• Breakfast: omnye iitapile, nowezonkana ezisicaba ezingenagwele izikhumba zazo, ingenatyuwa kunye namafutha.
• isidlo Early: ikomityi iyogurt.
• isidlo kade: ikomityi iyogurt.
• Dinner: kubhakwa neetapile okanye ebilisiweyo iimfele zawo.

Ngemini yesibini neyesithathu le menu iyafana kusuku lokuqala.

Ukuba indlala nodandatheko ngokuhlwa kuyenzeka ukunika ikomityi iyogurt.

oyi

Ukuba wasebenzisa enye inguwo ezicetyiswayo yaye babe nempilo inkenenkene kabukhali, kwakukho ebuhlungu rhoqo, umzimba lihlwili indalo spasmodic, kufuneka ngoko nangoko uyeke yemifuniselo. Ukuba imeko akuthethi ngcono, kufuneka udibane nogqirha wakho.

Express-yokudla iintsuku ezi-3 (5 kg kuphosa phezu kusenokwenzeka) - oko uvavanyo pretty nzima ukuba umzimba, ngoyaba le ngcebiso kungakhokhelela kwiingxaki zempilo ezinkulu kakhulu. Phambi kokuba ugqibe ukuba umzimba wakho ukuze ngenye yezi ndlela zilandelayo, cinga ngenyameko malunga nokuba kukukhawulezisa ilahleko umzimba okanye iziphumo kunokwenzeka kubhetele ukuba bacinge ubunzima ukulahlekelwa kwangaphambili, ubuncinane kwinyanga enye phambi komhla ocetywayo.

Hlala uphilile!