Usuku ezintathu-yokudla ukunciphisa umzimba - kakuhle kangakanani na?

Ingcamango yokuba ungaphulukana ubunzima ngokubonakalayo kuphela iintsuku ezintathu, kulandelwe ngokutya izinto ezikhethekileyo, kubonakala kuhenda kubameli ezininzi besini ngobulungisa. Ekuqaleni, olu khetho Kulula kakhulu: awukwazi zama ukunciphisa ngokwakho ukuba ukutya, njengoko kunjalo kwimeko imfuneko ukunciphisa umzimba ngokulula kakhulu - oku kuya kunceda iinkcukacha lweentsuku ezintathu. Noko ke, asingabo bonke elula kangaka. Oogqirha Siqinisekile ukuba ukutya elifutshane nzima - indlela ngqo izifo iphecana zesisu, kunye nezifo ezinkulu ngakumbi.

A ukudla uthembisa ilahleko ubunzima ngeentsuku ezintathu, ekunokuthi kusekelwe phezu kokudla omnye okanye ngaphezulu. Monodiets kakhulu ngempumelelo, kunjalo, onjalo ukutya esezantsi-osidingayo ifunyenwe kakhulu, kwaye kunzima kakhulu ukuqhuba. Enye yezinto ezininzi ezaziwayo-kakuhle iMono-mgangathweni.Ukutya kolu didi - curd lweentsuku ezintathu-yokudla. Le menu iintsuku ezintathu uvule nje esezantsi-fat cottage itshizi (0.5 kg yonke imihla) - bekumele layo ukutya namatheko ezintlanu rhoqo. Sela Kanjalo umhluzi kuphela esinqeni kunye neti eluhlaza.

omnye, ukhetho esebenzayo - yeentsuku ezintathu-ukutya kwi kefir neetapile. Xa menu yayo, njengokuba igama lixela, kuba iqulathe iimveliso amabini, ezo ebekumele ukuba kuhlanganiswa kusasa nasemva kwemini izidlo. UNorma ukutya isidlo sasekuseni kunye isidlo - namazambane, kuphekwa okanye nowezonkana ezisicaba ezingenagwele izikhumba zazo, kunye iglasi (250 ml) iyogurt. 0.5 L - kefir uxhomekeke kuphela ebusuku. Kunokuba kufakwe kunye iyogurt zendalo ukungaqukathi iswekile kunye kwisigcinakaliso. Ngeli ityuwa ekutyeni iyapheliswa ngokupheleleyo.

Okunye, iinketho nabungozi kakhulu kuba ukutya iintsuku ezintathu-kubandakanya ezona iimveliso evumelekileyo ukusebenzisa. Ngezantsi yenye edume yokwahluka zayo, kwiminyaka engaphezu kweshumi. Lo yinxenye ebalulekileyo tuna - kuphela iindidi esempilweni intlanzi, iimveliso zaselwandle intshatsheli phakathi okuqulethwe polyunsaturated ezinamanqatha asidi omega-3 kunokukunceda ekunciphiseni amanqanaba yegazi. Ukongeza, tuna iqulethe izixa ezikhulu protein leyo wendele phantse 100%. Ukudla yeentsuku ezintathu uvumela ukusetyenziswa kwazo zombini intlanzi entsha kwaye okunkonkxiweyo xa isiselo yayo.

Breakfast yonke imihla ezintathu efanayo: ikomityi yekofu unsweetened, umbulelo omncinane nesiqingatha grapefruit. Isidlo sasemini: Iintsuku yokuqala neyesibini - 150 grams tuna (½ okanye lokunkonkxa ingqayi). Ngosuku lokuqala intlanzi uxhomekeke isilayi encinane isonka emnyama, ngosuku lwesibini sasemini njengoko adle 150 grams cottage samasi. Lunch kosuku lwesithathu kakhulu omncinane: iqhekeza lesonka kunye iqanda elinye.

Dinner kule ngobuwena, ukutya, Isimanga - isidlo kakhulu luninzi. Ngoko ke, ngosuku lokuqala gentle yeentsuku ezintathu ukutya kubandakanya ukutya isidlo 150 grams yenkuku ayevathiswe iikomityi 0.5 leminqathe ya kunye nemali enye yeembotyi eziphekiweyo. Eliphekwe fat-free imifuno cream ezimuncu lixhomekeke, nangona uninzi azinto ukugxila ongenabulumko; kukulungele ukuba ukusebenzisa intlama yejusi yelamuni okanye, kwiimeko kakhulu, eziphantsi-fat iyogurt.

Menu isidlo ngosuku lwesibini: 200 iigram yenkomo, wayipheka okanye iyabiliswa, iikomityi 0.5 of broccoli kunye neminqathe ya. Ekugqibeleni, ngosuku lwesithathu sangokuhlwa sithembele notorious 150 grams tuna ayevathiswe iikomityi 0.5 cauliflower ebilisiweyo kunye nemali efanayo leminqathe ya. Ngale mini, ngexesha lesidlo nazo ukuba adle apile omnye.

Ngokutsho kwabo baye bazama le ndlela ukuncipha ngokwakho, besidla ukudla ukudla iintsuku ezi-3 uthembisa ebalulekileyo Ukwehla kobunzima iyasebenza ngokwenene na. Emva kweli xesha, ungaya ukutya eliqhelekileyo, yaye kungabi kakubi, kodwa ukutya eliphezulu-osidingayo. Kwiintsuku ezintlanu kamva, ukutya iintsuku ezintathu-kungaba waphinda - ifuthe kule meko bekuya kuba obonakalayo kakhulu ngakumbi.

Abaxhamla kule ukudla kukuba ngaphantsi ngqongqo kwe-anti-ukutya, oko ungafudumezi ubuthathaka kunye nesiyezi. Noko ke, oogqirha aba avumelana uluvo lwabo; naluphi na usuku ezintathu-lokudla unciphiso elibukhali umthamo caloric inokuzisa kuphela yingozi. Ukunciphisa umzimba kufuneka ngcembe, ngaphandle koxinzelelo ukuze umzimba, ngaphandle menu eziyingozi kakhulu kwaye umda ukutya-osidingayo - kuphela kule meko sinakho nethemba ukusebenza ngonaphakade. Ngexesha elifutshane yokudla 'ukutsha ", inkoliso kulwelo, ngoko ke, ngokukhawuleza emva kokuvalwa kwalo ezilahlekileyo wayedla umva kwakhona.