"Usuku emva kosuku 'yokudla: ncomo, iziphumo, imigaqo esisiseko kunye Izimo. Ukudla ngokufanele ukunciphisa umzimba ekhaya

Wonke umntu wakha kunzima kwizisombululo umzimba, siyazi ukuba uninzi izidlo ezijolise ngokucoca umzimba ulwelo abangaphezu kwemfuneko kunye endleni amile. Kulo mzekelo, iinyonga, isisu, amathanga kunye neempundu ahlale kuloo ndawo inye. Kuyinto ubulungisa! "Usuku emva kosuku" - ukutya, ncomo apho zibubungqina ubungqina impumelelo yayo, ukunciphisa ubunzima bomzimba, ngenxa alternation yokudla abalambileyo ukudla eqhelekileyo.

Yintoni na indlela umzimba?

Olufanelekileyo ifomula ilahleko ubunzima bomthwalo buye ngolu hlobo lulandelayo - bandisa umsebenzi emzimbeni ukuhla calories yonke imihla. Ngenxa yoko, akukho ndawo ukuthatha umzimba ukuya imikhosi kwi umsebenzi iimoto, kwaye uqalisa ukonwabela "oovimba" ezininzi ezibangela Ukwehluleka izibuko. Ngokusesikweni, ufuna ukunciphisa imfuneko lwamihla le calories. Kubonakala ukuba indlala - isisombululo oyinyaniso kuphela ekulweni ekutyebeni? Enyanisweni, ewe, kodwa oogqirha kunye zokudla bathi ukuzila - hayi ukhetho engcono ikhuselekileyo.

Kutheni ubunzima uhlala kwindawo enye?

Eyona nto kukuba Mother Nature uye walungiselela umzimba womntu indlela ekhethekileyo yokhuselo ethintela ukulahleka kobunzima ngokukhawuleza. Xa umntu aqale ukulamba umzimba wakhe ngokoqobo kweentsuku ezimbini kamva uqala ukuqaphela ukuba usondele ekufeni, iyazingenela ngoko zikhusela, eli apho ukunciphisa iindleko zamandla futhi umzimba linyuke. Ngenxa yoko, ubunzima umntu ukuba "ngumkhenkce" kuchazo eqongeni.

Ukuba ukudla awutsali ngaphezu kweeyure ezingama-24, umzimba akanayo ixesha iquka indlela yokuzikhusela, nto leyo ethetha ukuba ubunzima extra usaqhubeka.

Esi sigqibo kusengqiqweni - ukudla okulungileyo kuphela xa awutsali ngaphezu kwesinye imini. Yintoni i "Usuku Ngalunye" - ukutya, nto leyo evumela ingxelo ukuqinisekisa impumelelo yale ndlela umzimba? Alternation ukutya abalambileyo ke njengesiqhelo - kuba ngumongo ekutyeni.

Oku kubonisa yokudla?

amantombazana Modern namabhinqa kukhokelela yokuphila asebenzayo. Ukususela ekuseni ukufunda okanye umsebenzi, umntwana enkulisa okanye esikolweni, ngokuhlwa evenkileni evenkileni, kuya kuba kuhle ukuba bakhangele umhlobo wakhe kunye nomama ukuya kutyelela ... Kucacile ukuba ezile ukutya iintsuku ezingaphezu kwe ezimbini akayi imikhosi ukushiya sonke isakhiwo kwezicwangciso ngemihla . Ewe, yaye omnye wokudla ukutya akunakwenzeka ukuba axhamle isisu sehlile kwaye namehlo amnyama. Ngoko ke ukhetho kakhulu kubantu abatsha yokuphila asebenzayo, kuya kuba i "Usuku Ngalunye" - isondlo.

Ukuphonononga zithi sebenzisa "esinemigca" umgaqo amandla ilula kakhulu. Enyanisweni, lo mini yencindi, kodwa yokubakho qho.

Iimpawu nokudla

scheme ekunciphiseni yi malunga ngolu hlobo lulandelayo:

• Usuku 1 - amanzi okusela acocekileyo nje ngaphandle igesi (kokuba kudliwe hi mpimo mda).
• Usuku 2 - isondlo oqhelekileyo, kufuneka ingadluli isiqulatho caloric ka-2500 kcal.
• Usuku 3 - Uphindaphindo i "menu" ngosuku lokuqala.
• Usuku 4 - ukutya eziqhelekileyo kunye calories nokuphungulwa.

Alternation iintsuku abalambileyo udlula kuyo nayiphi na umyalelo - kungaba usuku olu-1 bazile ukudla iintsuku ezi-2 bamandla aqhelekileyo. Ungazama kwisikim 1 ukuya 3. Le ngongoma kuphela ukuba ukulahleka wayedla ngaphezulu kufuneka kwiintsuku ngakumbi yindlala.

kakuhle kangakanani "Suku Ngalunye" - isondlo? Ukuphonononga bathi nkqubo 1: 1 ikuvumela ukuba ilahlekelwe-5 kg ubunzima kwemfuneko kwisithuba inyanga umbane.

Iimpawu ezintle yokudla 'nenemizila "

Iingenelo kungabonwa ngeliso lenyama. Okokuqala, kuyinto efanelekileyo ukuba abo bangakwaziyo ixesha elide ukunciphisa ngokwabo ngamandla. Okwesibini, nomqathango menu yesiqhelo ayichaphazeli indlela zokunciphisa iinkqubo pathways emzimbeni. Okwesithathu, ekutyeni ukucutha ubuninzi kwamafutha omzimba.

izidlo Modern iintlobo ikuvumela ukuba kunjani na emzimbeni wakho, kodwa ke iziphumo ezingcono ngokuthi kubekho ngamandla umahluko. Umzimba akanaxesha ukuqhelana ukudla, ke oku akubandakanyi yindlela olukhuselayo - ngenxa yokucolwa kwimo yesiqhelo, kodwa ubunzima extra iphele.

Ukunamathela ukudla okunjalo kunokuba ongapheliyo. Umzimba behlupheka kukungabi glucose, iiprotheni okanye carbohydrate calories kungena imini nokukhutshwa.

Imithetho ukutya ngexesha lokudla

Kufuneka kugxininisa inyaniso yokuba ukutya efanelekileyo ukuba unciphise umzimba ekhaya - kuba yinxenye ebalulekileyo, ngaphandle apho akunakwenzeka ukuba nomfanekiso nasiphi na isondlo enye. Oku kuthetha ukuba ngosuku oluqhelekileyo awukwazi angadli nto iphuma lokuposa. Siza ukuba ukulibala malunga ukuzila ukutya okunamafutha zokutya kangangoko kunokwenzeka ukunciphisa ubungakanani utywala (iwayini ebomvu kungashiywa) kwaye uzama ukususa iswekile kunye iimveliso eziqulathe ngayo.

Ukuze balahle umzimba, kufuneka bagcine nemithetho esisiseko "Usuku Ngalunye" ukudla ukuba uya kukhawuleza ukufezekisa iziphumo ezifunwayo:

• isidlo yokugqibela ngemini enohlobo kufuneka ukuba 18:00, emva;
• ngexesha kugcinwe imigaqo ngesondlo kufuneka anciphise inani servings kunye nomthamo wabo;
• kubalulekile ukuba utye ukutya oko ngokulula kugaywe esiswini;
• isele kakhulu ulwelo kangangoko kunokwenzeka.

Enyanisweni, lo yokudla 'nenemizila "idibanisa eliqingqiweyo yaye ukutya rhoqo. Oku kukuvumela ukuba unciphise umzimba ngaphandle kokuzenzakalisa umzimba ngexesha elifanayo.

Ukudla ke contraindicated kwi "Usuku nosuku"?

Asingabo bonke abadla zilungile kwaye aluncedo - wonke umntu uyayazi loo nto. Ngokufanayo, le ndlela ukothula eziliqela Izimo, eziquka:

• Ukukhulelwa kunye lokwaphusa (elizayo yaye umama osanda kubalwa kufuneka ucinge ngalo mntwana, hayi ubuhle mzobo);
• Ezinye izifo iphecana zesisu ke ngumqobo kugada;
• yamatye wezintso kwaye ureter - omnye contraindication.

Loo ukudla elula kakhulu kwaye iluncedo - umzimba ubani ayeke kilograms okungeyomfuneko ngaphandle linyuke kweenkqubo metabolic.

Umphumela ica-

Ukudla efanelekileyo ilahleko ubunzima ekhaya - isitshixo inani slim kunye ukutya lusekiwe. Reviews kule ukutya kunokuba obungafaniyo kakhulu, yaye zonke ngenxa yokuba bonke wanamathela Umxhesho wakhe. Umntu bazila ngokuthembeka imini yonke, kwaye elandelayo - kuba zombini ezidleleni kwaba ukutya yonke efumanekayo naphi. Kakade ke, ukuba balahlekelwe 2-3 kuthunyelwa nge-isimo sengqondo esinjalo ukuba ukutya kuphela engenakwenzeka, kodwa izaliswe iisentimitha ezongezelelweyo esinqeni kunye ngeempundu.

Akuve enye into - ukugcina njongo engqondweni kwaye uzame ukunciphisa ngokwakho ukuba nkqu iintsuku avumelekile. Ukuba lilonke ngemihla caloric otyiwa ziya kwahluka phakathi 1500-2000 kilojoules, ukwehla kobunzima kuya kwenzeka ngesantya okukhawulezileyo. Ngoko ungaphulukana ukuya kwi-10 kg ngenyanga nje enye.

Ban on mveliso

Ukubambelela ukutya okufanelekileyo, ukuphepha iilekese njengesiqhelo. Wodliwa ngomhla ngobusuku Bun kunye Bun baya kuhlala, kodwa kwenye indawo, nokuba iiyure ezingama-24 ezayo kwi umlomo ngeke nkqu wemvula poppy. Ngoko ke, imithetho ethile kunye nezincomo "Usuku emva kosuku" ukuze babonwe. Ukutya, nto leyo ebangela kwiiveki ezimbini ungabona, ayenzi yayo ekutyeni, nokuba enqwenelekayo ukubambelela.

Ukukhawulezisa inkqubo yokulahlekelwa eekhilogram extra, kufanele bungaveli otya ngayo:

• inyama nomvuzo;
• confectionery kunye chocolate;
• iilekese kunye neemveliso umgubo;
• ukutya Fast okanye iimveliso zokutya fast;
• iziselo ezinxilisayo (iglasi angaba obomvu owomileyo);
• Iitshiphusi, crackers, soda kunye nezinto ezilolo hlobo;
• imifuno kunye neziqhamo eziqulethe izixa ezikhulu istatshi.

Aba bahlobo basenyongweni ubunzima obugqithisileyo, ngoko akuyi kwamkeleka ubukho yabo ekutyeni. Yintoni ephambili? Iimveliso eziqulathe inani eliphezulu kwezondlo. imifuno ekrwada kunye neziqhamo, engenamafutha kunye nokutya okuziinkozo, intabalala iziselo.

Eyona uncedo lula kunye yokudla 'nenemizila "

Yintoni na le "usuku nosuku"? Ukutya, iziphumo linokuphuculwa ukuba ngaba udibanisa ukutya efanelekileyo kunye umthambo, nako ezibambe kwengqondo. Phantse bonke abafazi akuzi kwiintsuku zokuqala ukutya kuphela - ibuhlungu into izitya ozithandayo awunako uzame kungekudala. Abaxhamla ukutya eyaphukileyo kukuba unokuba yonke into, kodwa ke kuphela emva kosuku bazile kangangoko engaphantsi.

Ukudla elula ekhaya ikuvumela ukuba ube nomonde ukuba iiyure ezingama-24, uze emva koko sibaphathe ngokwakho into ezimnandi. Ngenxa yoko ukuncipha umntu akafane abone ubuhlungu engqondweni nasemzimbeni.

menu Ukudla Uthelekelelo "Usuku Ngalunye"

Qala irejimeni benawo kuyimfuneko ngosuku olambileyo. Ulawulo olungqongqo bavumelekile ukuba ukusela kuphela amanzi asebhotileni - Ngethamsanqa, oku kungenziwa imali mda. Ngosuku olulandelayo, udle iphekiweyo inyama yathamba imifuno, iziqhamo, libya-fat neemveliso zobisi. Ngenxa izimuncumuncu, ungasebenzisa iziqhamo amandongomane kwaye zonekwe. Dinner kufuneka kube ngaphambi kwe 18:00 - ngoko kuphela iglasi yamanzi okanye nonfat iyogurt.

boqobo schedule ngosuku:

1. Breakfast: iyogurt kunye iqanda ebilisiweyo.
2. Dinner: yathamba okanye iyabiliswa imifuno (ekukhethwa ukuba ngaphandle ioli, kodwa kubalulekile).
3. Dinner: esezantsi-fat cottage sisi cream ezimuncu.

izidlo Main nga exutywe iziqhamo kunye nemifuno, zidibene isuphu ukukhanya okuziinkozo luncedo zongeza ukutya kwabo kunye ongeziweyo eziphilayo esebenzayo.

Ukudla wamachaphaza - yeyona ndlela ilungileyo abo bafuna ukunciphisa umzimba, kodwa awunako lokwala ukukhonza siphathane ezimnandi. Ukuba bayixuba le ndlela ngokutya nentshukumo (ubuncinane izihlandlo 2-3 ngeveki), unako ukufikelela iziphumo ezimangalisayo sele ngenyanga enye.

uluvo isazi

Bonke abo bafuna ukunciphisa umzimba, unomdla yintoni na ukutya okusempilweni yaphulwe. Yintoni kanjani? Yintoni na? Xa ulinde ukuba umphumo? Asinto yingozi ukuba kuyimfanelo kwimpilo yakho?

Zokudla bathi nkqu ecaleni incinane ukusuka ukutya yesiqhelo kungakhokelela ngemiphumo kakhulu engalindelekanga. Umntu ngokukhululekileyo ayinambango ukutya okumnandi kunye okunesitatshi, kwaye umntu ayikho itafile yakho yemihla ngemihla ngaphandle ehla sweet okanye enye dessert. Umntu unokuba isaladi lokutya, kwaye umntu isidlo esipheleleyo kufuneka iqatha lenyama yosiwe. Kubalulekile ukukhumbula ukuba waziva kunokubangela ucaphuka kunye luvalo. Ngoko ke, ukudla "Usuku Ngalunye" ogqiba nxamnye ezinye izidlo (ngaphantsi ingozi), njengoko likuvumela ukuba utshintshe kwaye ayikokunqamla imigaqo ezisekiweyo isidlo.