Lokuhlanjululwa Ukutya: ukucoca olusebenzayo buqapheleke umzimba. izidlo elisezantsi osidingayo-ukunciphisa umzimba, calories ebonisa

Ukuhlanjululwa Ukutya - ukucoca olusebenzayo buqapheleke Ukwehla kobunzima kunye ukuziva ngcono emva kweentsuku ezimbalwa isicelo. Kwisithuba seentsuku ezili-10 imvumi odumileyo Beyonce esetyenziselwa umxube wamanzi kunye lemon, isiraphu maple kunye cayenne pepper, nisele iti esintu ukufumana kwimilo zokufota i movie "Dream Girl". Namhlanje, kukho ezininzi zokupheka kunye indlela ephumelelayo lawo lokuhlambulula. Nangona kunjalo, kubalulekile ukuqonda ukuba imiqathango ukusetyenziswa ukudla okunjalo kufuneka ibe ngqongqo kangako, ekubeni ekuhambeni kwexesha kusenokuba ezingakhuselekanga impilo yakho.

Ukuhlanjululwa Ukutya: ukucoca olusebenzayo zile komzimba

Zokuhlanjululwa (detoxification) - sokususwa iityhefu eziyingozi emzimbeni. Esi sesinye sezizathu eziphambili zokuba abantu isigqibo ukuba ahlale ukudla. omninzi enetyhefu kukhokelela buthathaka, ukungakhathali, kwaye baxabane nomzimba kunye nezinye izifo ezininzi. Iingcali ezininzi zilumkisa nxamnye ukusetyenziswa iipilisi okanye isiselo eyodwa asihlambulule, oku ngendlela ngokuzimeleyo ingaphatha kwesibindi, nezintso kunye colon. Kwakhona kubalulekile ukuba ukuhlala kude laxatives kunye womchamo, nekufuneka uthathe kuphela iingcebiso kunye imithi.

ukuhlanjululwa Healthy

Ukucoca umzimba ityhefu inceda ukwehlisa ukuqunjelwa, kukuphelisa le wayedla extra, okucoca ulusu kunye nokuphucula imeko iinwele kunye nezikhonkwane yaye Kucetyiswa kubantu bonke. Oku kuyinyaniso ingakumbi abo bafuna inkxaso umzimba kunye nempilo ukuphucula ngokubanzi.

Ukutya iziqhamo ekrwada nemifuno

iziqhamo ekrwada nemifuno igalelo ukwetyisa ngokukhawuleza ngakumbi, ukunceda yokuhlambulula umzimba, zisusa ubuthi ngenxa yoko, amafutha emzimbeni kwemfuneko. Ukuba ibe ngaphezulu kwe, umzekelo, ukutya okuphekiweyo, ngoko sikhawulezisa nethe ngcono kwaye kakuhle kakhulu ukukhuthaza ukusetyenziswa broccoli ekrwada kunokuba iyabiliswa okanye nomvuzo.

Indlela entsha ukunciphisa umzimba

Kukho umgaqo imisebenzi yokuhlanjululwa ukutya. ukuhlanjululwa olusebenzayo buqapheleke Ukwehla kobunzima sinika ukutya, nto leyo uya kuwatshisa calories ngaphezu ubonelelo. Kuba zisesixhenxe iintsuku, awukwazi kuphela ukunciphisa umzimba, kodwa ukuqala indlela utshwala. Oku kungenxa yokuba ukutya kakhulu yabhalwa ngamanzi: iziqhamo, imifuno, ubisi kunye isuphu, kwakunye 6-8 iiglasi zamanzi yonke imihla. Ukuba umzimba uya kuqonda ukuba uya kufumana amanzi rhoqo, uya kuyeka ukulibaziseka yayo, ngenxa yoko, ukudumba wanyamalala.

Yinto eyaziwayo ukuba ityhefu zigcinwa kwiindawo ngamanqatha omzimba, ngoko ke, ukwehla kobunzima ezichanekileyo ziya kunceda ityhefu umzimba.

Ubude zokuhlanjululwa

ukuhlanjululwa yokudla kufuneka zihlale imihla emininzi njani? ukuhlanjululwa olusebenzayo buqapheleke Ukwehla kobunzima iya waziva, ngokuqhelekileyo 7-10 iintsuku, emva koko kuya kubakho ukuphuculwa jikelele kubume bentlalo, apho kuya kubakho ukukhanya amandla. Emva kokuba inkqubo detoxification lugqityiwe, uya kufumanisa ukuba ndinqwenile ukuyidla into eyenzakalisayo kwaye unuseful buthathaka kakhulu. Ngaphandle koku kukho ingozi yokuba ikhefu aze alungise yonke imizamo. Naliphi na ukudla yokucoca okanye ukothula ibandakanya exit ngokuthe ngcembe. Musa kwaoko ukuya iimveliso ngokwakho ukuba siyamkhanyela, kungenjalo usenokudibana neengxaki kunye endala eluhlobo ukudumba, noncwino ubunzima ngokuthe babuyele kwizikhundla zabo zangaphambili.

Zisusa umzimba ityhefu kunokuba iluncedo ingakumbi kubantu abaphethwe ukuqhina, njengoko ukudla ikhuthaza isisu rhoqo.

Nobubi zokucoca veki i

Ukulahlekelwa ubunzima ngumlinganiselo buziikhilogram-2 ukuya ku-5 ngeveki, nto kakhulu ngokukhawuleza ngokwesantya sakho. Noko ke, asiyiyo uncedo kuphela ukuba acha- kwehle ubunzima kukho iinkqubo zokucoca. Noko ke, kukho izinto kuneengxaki. Diet for yokucoca ibanga iziphumo ebezingalindelekanga ezifana buthathaka kwezihlunu, ukudinwa, nendlala, emzimbeni, isiyezi, intloko ebuhlungu, efuna, yaye amandla aphantsi. Kwaye kwimeko exit ezingachanekanga kwi ekutyeni (ngokohlobo ngokutya burger ekhaya xa prikusku kunye ikeyiki cream), kukho amathuba aphezulu ekubuyisweni wayedla elahlekileyo.

Kubalulekile Yintoni ukuthatha ingqalelo ngexesha ukucocwa iintsuku ezisixhenxe?

1) Ukudla ihlala iintsuku ezisi-7.

2) umthambo. Ukuhlanjululwa ukudla kufuneka ilandelwe yi umsebenzi onzima. Uyakwazi ukwenza umthambo kusasa okanye umthambo gentle imizuzu elishumi ngosuku.

3) Imida kwi ukutya. Yokudla kakhulu kangako, le menu ibandakanya ubukhulu becala iziqhamo kunye nemifuno.

4) izithintelo ezinxulumene ne ngesondo, akukho ukutya obhobhozayo wokucoca ilungele ukuba amadoda kwanabafazi.

5) incindi yeziqhamo Fresh kunokubangela amathontsi obukhulu iswekile egazini, nto leyo ebenza yingozi kubantu abanesifo seswekile kunye ezinokuba yingozi kubantu abasempilweni.

6) Ukuhlanjululwa Ukutya akukho kundincedile lokunyanga zonke izigulo. Ukuncipha komzimba kudla okwethutyana, ikakhulu ephilayo unika amanzi. Ke inqatha, ngelo xesha iintsuku ezimbalwa ukuba bahlukane akunakwenzeka, kuya kuthatha ixesha elininzi kakhulu.

Fat nobuthi

Phakathi ezityebileyo nobumdaka, kukho uxhulumaniso ebalulekileyo. Emva lipids - kukwayinto entle liqonga ukugcina ezinye buthi fat-emanzini. Ngexesha zokuhlanjululwa ezi izinto ezinobungozi ungakwazi ukungena egazini, nto leyo echaza isizathu sokuba abantu abaninzi uziva ubambekile ngexesha yokudla. Oku kuthetha ukuba ngethuba ukutsha (cleavage) yenzeka ukukhululwa namanqatha amachiza ayityhefu egazini.

Iingcebiso eziluncedo emva kokuhlanjululwa

1. isondlo eyiyo. Kubalulekile ukukhumbula ukuba ukutya ngakumbi ako, nomzimba wakho baziqwebele abulale. Enye sweet top amathandathu, omnye iglasi yewayini kunokuba ebhotileni. Kucetyiswa ukuba adle kancinane, ukuhlafuna ukutya kakuhle.

2. Ncamathisela ugcine iziphumo ukunceda izidlo ephantsi-osidingayo ukunciphisa umzimba (kunye ebonisa calories kwi iresiphi). Isiseko izitya kufuneka ukutya yemifuno (isaladi eluhlaza, kwaneekomkomere, iitumato, njalo njalo). Oku kunciphisa iimpembelelo ubuthi unike umzimba iivithamini eziyimfuneko kunye neetyuwa.

3. Musa bafumane ubunzima. Kakade ke, kulula kunokukwenza. Ezinye izinto fat-ezinyibilikayo nga inokuqokelelana inwebu adipose, leyo yingozi.

4. Sela ezininzi iziselo, kuqukwa amanzi kunye neti.

5. Umthambo rhoqo kwaye ukubila. Yesikhumba - lelona candelo lubalulekileyo nokushukuxa, kwaye uninzi izinto eziyingozi ushiye ngexesha umbilo. Kodwa kufuneka wenze umthambo obukhulu, nto leyo endinga indlela amandla amaninzi ekutyeni.

Ukudla phambi, emva

1 iqanda yonke. Ngokutsho izifundo yakutshanje, kodwa musa ngokungalunganga kuchaphazela yegazi kwaye kunokubangela isifo sentliziyo. Ngaphezu koko, yenye yeendidi zokutya kakhulu ukuba batye ngexesha umzimba. Ngenxa isiqulatho eliphezulu protein, amafutha enempilo iqanda kunokwanelisa indlala lakho kwaye ufumane ngokwaneleyo lokunikwa isixa amancinane calories. Phantse zonke izondlo zifumaneka sac.

2. Green (lettuce, isipinatshi, parsley, idile, kunye nabanye) iye iipropati ilungele ukutya. Le yindlela enamandla kakhulu ukwandisa umthamo ukutya ngaphandle kokwengeza calories. Kwamabala - nto kwakhona ukutya kakhulu okunesondlo, nto leyo iqulethe iintlobo ezininzi weevithamini, iiminerali kunye antioxidants, calcium kwaye bazibandakanye ngakumbi kwinkqubo ngamanqatha otshisayo.

3. salmon - esimnandi okunamafutha intlanzi, kodwa nangoku luncedo nobanelisayo. Iqulethe protein ezikumgangatho ophezulu, amafutha enempilo, kwakunye nazo zonke iintlobo zonke izondlo ezibalulekileyo. Fish nentlanzi ngokubanzi bazizityebi iodine, iyimfuneko ukuze isikolo sisebenze olufanelekileyo nobubovu lengqula, nto leyo ibaluleke kakhulu nethe kwenzeka phantsi kweemeko ezivumayo nezincomekayo. Salmon ityebileyo omega-3 okunamafutha acid, leyo kade phantsi nangokurhala, ukunceda ekulweni nokutyeba kunye nezifo metabolic. Mackerel, trout, sardines, herring kunye nezinye iintlanzi nenqatha kufuneka abekho ekutyeni.

4. broccoli, cauliflower kunye ikhaba Brussels. Njengezinye imifuno, zibe eninzi ifayibha, nto leyo iphucula yokwetyiswa kunciphisa onombilini. Ngaphezu koko, aqulathe umlinganiselo ofanelekileyo protini. Iindibaniso protein, ifayibha kunye nesiqulatho osidingayo ephantsi kwenza zonke iindidi zekhaphetshu ukutya efanelekileyo ukunciphisa umzimba.

5. yenkomo Idla nenkuku amabele ziqulathe eninzi protein. Uphononongo lubonise ukuba ukwanda tu kunganciphisa ukunxanela iilekese nge-60%, nokunciphisa umnqweno isidlo ku ngokuhlwa. Ngenxa yoko, ukuze unciphise umzimba phantse isiqingatha Kilo ngeveki.

6. namazambane bila uye iipropati eziliqela ukuba ndiyenze ukutya ifanelekileyo ukunciphisa umzimba kunye nempilo jikelele. Iqulethe uluhlu emangalisayo olwahlukeneyo kwezondlo, ingakumbi umxholo eliphezulu potassium, leyo kudlala indima ebalulekileyo ekulawuleni uxinzelelo lwegazi.

7. Tuna yenye imveliso ephantsi-ngamanqatha umxholo high protein. Le ntlanzi ephantsi-fat idumile phakathi bodybuilders kunye neemodeli fitness.

8. iimbotyi kunye imidumba ziqulathe eninzi protein ifayibha, izakhi abanoxanduva kufumaneka bantu. Kwakhona badla istatshi enganyangekiyo.

9. isuphu Imifuno. Inzuzo ephambili kukuba ukutya ulwelo kwenza abantu bazive ndihluthe ngakumbi kwaye kudla calories kakhulu ngaphantsi.

10 Cottage samasi - yindlela enkulu nokunyusa inani lokuthathwa kweqela yakho protini. Iimveliso zobisi calcium, nto leyo ukubandakanyeka kwinkqubo wokutshisa ngamanqatha.

11. kuvuthwa - yinto iziqhamo ekhethekileyo. Nangona iziqhamo ezininzi ziqulethe carbohydrate i-avokhado inani elikhulu amafutha enempilo, ezifana oleic acid, equlethwe namafutha omnquma. Le imveliso njengomama ngumphelelisi isaladi, njengoko kwenyusa kukufakwa nezakhi nemifuno.

12. nati, inokuba izimuncumuncu enkulu, njengoko ukudibanisa isixa ngokugqibeleleyo elungeleleneyo protein, ifayibha kunye amafutha enempilo. Uhlolisiso lubonisa ukuba ukusetyenziswa weminoti (iwumodareyithe) unako ukuphucula ukutya kwaye kungakhokelela ekubeni umzimba.

13. Ezinye ukolo (oats, rice brown).

14. pepper Chili ziqulathe into ekuthiwa capsaicin, nto leyo inceda ukwehlisa onombilini.

15. Fruits ziqulathe iswekile, kodwa kwangaxeshanye abe esezantsi-osidingayo, nayo kuthatha ixesha elithile, ukuba idle kubo. Ukongeza, le ifayibha incedisa isantya iswekile ukungena egazini.

16. grapefruit. Ukuba uyakholwa izifundo ukuba ukutya isiqingatha grapefruit isiqingatha entsha seyure phambi kokuba isidlo, ungaphulukana emzimbeni 1.6 kg kwiiveki 12, ngaphandle kokutshintsha imikhwa yokutya njengesiqhelo.

Ijusi yelamuni: kubalulekile ethandwa ukucocwa

Lemon enqanda intsholongwane ebangela isifo yonke inkqubo yokucola ukutya, ingakumbi em- zomlomo, nokuthintela imbonakalo ziziqhumiso ezingemnandi. Liqinisekisa inqanaba pH elungeleleneyo umzimba, lula ukusebenza kwawo onke amalungu. Le asidi eziqulathwe kule ilamuni, kuyafana na iimpawu zayo esiswini zaveliswa. Ngoko izenzo iziqhamo njengento oncedisayo ukudla, ukuphelisa kunye nokuthintela ukuqokelelela inkunkuma kwinkqubo yokwetyisa. Uphethe isiphumo kancinane umchamo, okwenza ukuba kususwe iintsalela nobumdaka. Ijusi yelamuni kwabangela ukwehla kakhulu ekucebiseni ukutya, nto leyo inceda ngokuqinisekileyo umzimba. Akukho nto isaladi endaweni mayonnaise neoli yemifuno bayacetyiswa ukuba bazalise oko kubo. Iziphumo yindlala nokusetyenziswa kwamanzi kunye yejusi yelamuni nayo iyamangalisa.

Zokutya ukunciphisa umzimba, calories ebonisa

Ngezidlo ephantsi-osidingayo ilandelayo ukunciphisa umzimba ebonisa calories kuya kunceda hlengisa lokuqala inqanaba umzimba. Kukho intaphane izitya ukungondleki indize okunencasa kunye lula ukulungiselela ngexesha elifanayo.

• Isaladi imifuno ezibukhali kunye nerayisi. Ezintathu izabelo kufuneka: irayisi ebilisiweyo, abolileyo (100 g.), YemiNquma (90 g.), Fresh iikherothi (50g.), Ipepile Sweet (50 g.), Peas (50 g.), (200 g.) pepper Chili (20 g.), amafutha omnquma (15 ml.), kungongezwa ndeva intwana encinane iziqholo kunye netyuwa. Ukulungiselela isaladi ngokukhawuleza ngokwaneleyo, kwaye osidingayo walo calories 190 kuphela.
• Silver Karasik ne lemon nerosemary. Ezintathu izabelo kufuneka: intlanzi isidumbu (isiqingatha Kilo), lemon (70 g.), Ijusi yelamuni (50 ml), ioli zesoya (20 ml), irozmeri, isinongo, ityuwa. zeCARP lihlanjululwe kufuneka balithululele yejusi yelamuni kunye ime kangangesiqingatha seyure kunjalo, uze udibanise ityuwa kunye isinongo. Xa ngefoyile ye zithanjiswe ukuba azisongele umzimba uwose eziko kangangesiqingatha seyure. Lungisa intlanzi ukubeka izilayi yelamuni kunye namagqabi nerosemary, ungadibanisa isuntswana parsley okanye idile. Ngokubanzi, ukulungiswa kuthatha malunga neyure, kokhonza iqulethe calories-40 kuphela.
• Begilana amaqanda kunye iipepile kunye parsley. servings For ezine kufuneka: iipepile eziswiti, amaqanda 2 inkuku, ubisi (30 ml), ibhotolo (10 g.), parsley Fresh, ityuwa, iziqholo (300 g.). Umxholo Caloric zeekhosi ezinjalo ziya kuba calories 47.
• Inyama nemifino eqhotsiweyo (yehagu ibhityile, zucchini, seqanda). pickle Pre-zilungiselelwe (amafutha omnquma, igalikhi, bay amagqabi, ijinja) indimi kulo inyama malunga neeyure ezi-2, uze emva koko Bosa eqhotsiweyo ngokwahlukeneyo nemifuno. Esiphelele dish afefe ngenxalenye yejusi yelamuni sauce, imifuno kunye neoli, nivathise kunye iitumato cherry inemithana fresh (140 kcal).

Elisezantsi osidingayo-ukutya ukutya ngokulula yi emzimbeni womntu. Kuyanceda ukuba yokudla kakhulu elungeleleneyo, ukuphucula ukutya uze ukuphelisa le wayedla ezingaphezulu. Xa core yayo iimveliso esintu, inyama ibhityile, intlanzi, iimveliso zobisi. Ngokucoca ukudla waba enempembelelo enkulu, kubalulekile ukuba ndandazile. Foods eliphantsi calories zinezibonelelo ezinkulu, kuquka ukuvela kuhluthe emva kokutya iinxalenye ezincinane. Xa ushiya ubunzima engaphezulu, kukho uyandiswa lula nangamandla, kwakunye ngokwakha ngumkhwa olungileyo ukutya kakuhle kwaye hayi nje mindlessly kudla calories engenanto.