Yokudla leeprothini iintsuku ezisi-7. Diet iintsuku 7 ukunciphisa umzimba

Phakathi ezininzi iindlela ukunciphisa umzimba lo singaphelelwa ukhetho phantsi ukusebenzisa unikezelo elinganiselweyo, ngokuba ukudla. Kakade ke, iindlela zokunciphisa ubunzima ngokusebenzisa ukutya aya kukuvumela ukuba unciphise umzimba ngamazinga ahlukeneyo, kuxhomekeke yenzelwe elide ngayo inkqubo. Nakuba kunjalo, phantse sonke ongathanda ukufumana iziphumo ubuninzi kweli xesha lifutshane kangangoko, kangangokuba ethandwa kakhulu Ngabo babizwa ngokuba kwinkqubo yonikezelo olukhawulezayo, umzekelo ukutya leeprothini iintsuku ezisi-7.

Umongo zokunciphisa protein

Bakholelwa ukuba loo ukutya afanelekile kakhulu ukuba abo badlala imidlalo. Kodwa ke, kuba abantu aphile ubomi opholileyo ilahleko ubunzima ngokukhawuleza iza kuba yindlela olukhulu. Inkqubo kakuhle, kubalulekile ukwahlula izidlo ngezigaba eziliqela yaye bawulandele ngqo yonke imihla yonke le nkqubo. Ezi ndlela ezintandathu ziquka isidlo sakusasa, isidlo yesibini, isidlo sasemini, emva kwemini lokutya, isidlo kunye isidlo kwangoko phambi kokuba uye kulala.

Ukuba yokudla olusebenzayo iintsuku ezisi-7 wabonisa ngokwayo ngokupheleleyo, kuyo nayiphi na imeko, musa makayiqhawule. Xa kunjalo, ukuba isingqi yakho yesiqhelo yobomi ayikuvumeli ukuba wenze ukutya ezininzi, sicebisa ukuba ukuhlanganisa kubo omnye nomnye ukuze zokumodareyitha. Umzekelo, B & B le, isidlo kunye kwemini tea yesibini, njalo-njalo.

Kwakhona Sinikezela na indlela ezilandelelana ngayo neprothini yokudla waphawula iintsuku 7:

NgoMvulo, ngosuku lokuqala, kwaye kakhulu kunzima:

1 Breakfast: iglasi iimveliso zobisi, kunokuba iyogurt okanye ubisi.

Breakfast 2: irayisi isidudu, ipleyiti encinane.

Isidlo sasemini: intwana yenkomo ebilisiweyo, encinane (oyile kunye namafutha akuvumelekanga!).

Umthamo: isaladi yemifuno (isahlulo kufuneka ilingane esosini).

KweSidlo 1: esinye isidlo kwisaladi emifuno efanayo.

Dinner 2: juice Apple - esipilini, kungcono ukuba esandula angalinandiphi.

ngoLwesine:

1 Breakfast: ikofu okanye iti, ubisi kunye neswekile abavumelekanga.

2 Breakfast: esezantsi-fat cottage itshizi, mabangabi ngaphezu kwe-5 amacephe.

Isidlo sasemini: inkukhu okuphekiweyo - intwana encinane semifuno isaladi, ixesha kunye namafutha omnquma kunokwenzeka.

Afternoon umthamo: irayisi abilayo isixa amacephe ezilishumi apile kuvumelekile.

1 Dinner: yetumato isaladi - isitya encinane.

Dinner 2: juice tomato, kufutshane kangangoko kunokwenzeka ukuba real, - 200 g

NgoLwesithathu, imin yegolide;

1 Breakfast: ikofu okanye iti, ubisi kunye neswekile abavumelekanga.

2 Breakfast: kuphekwa eyenkomo - intwana encinane.

Isidlo sasemini: isuntswana irayisi kunye intwana yentlanzi ebilisiweyo.

Mid-kusasa lokutya: intwana ye-apile.

Dinner 1: coleslaw, ertyisi namatswele, bavunyelwe ukuba amacephe elinesihlanu;

Dinner 2: juice iapile.

Tuesday:

1 Breakfast: iti / ikofu ngokwenza izibonelelo.

2 Breakfast: kuphekwa eyenkomo - intwana encinane, njengenye - inkuku.

Isidlo sasemini: isophu yemifuno, iqhekeza lesonka emnyama uvumelekile.

Afternoon umthamo: irayisi - 10 amacephe.

KweSidlo 1: intwana nyama iphekiweyo kunye isaladi yemifuno.

Dinner 2: juice Apple - hayi ngaphezulu kwe 200 g

ngoLwesihlanu:

1 Breakfast: iglasi yobisi mveliso, ubisi okanye iyogurt, inokuba intwana encinane lesonka ngaphandle iswekile.

Breakfast 2: dessert ipleyiti somnqatha siqalise isaladi.

Isidlo sasemini: intwana yentlanzi ebilisiweyo kunye iitapile ezimbalwa.

Afternoon umthamo: imifuno isaladi - ipleyiti encinane (ungakwazi namafutha omnquma).

1 Dinner: wayipheka inyama yegusha - intwana encinane.

Dinner 2: iyogurt okanye iti - enye negilasi.

ngoMgqibelo:

1 Breakfast: ikofu okanye iti ngaphandle kudla.

2 Breakfast: iqanda, wavumela crackers ezimbini.

Isidlo sasemini: iphekiweyo inyama, a iglu ezimbalwa yerayisi.

Afternoon umthamo: apile okanye kiwi ezimbini.

1 Dinner: ebilisiweyo iintlanzi kunye iglu ezimbalwa yerayisi.

2 Dinner: iglasi ze orange juice.

Sonto:

1 Breakfast: ikofu okanye iti.

2 Breakfast: sausage, iqhekeza lesonka emnyama.

Isidlo sasemini: kuphekwa irayisi - a amacephe ambalwa, dessert isaladi ngakumbi isidlo semifuno ngumnquma.

Umthamo: ikhaphetshu kunye ertyisi - a iglu ezimbalwa.

1 Dinner: inkukhu ebilisiweyo okanye imvana.

Dinner 2: iyogurt okanye iti.

Musa ukulibala ukuba ukutya iintsuku ezisi-7, i menu okuchazwe ngasentla kufuneka ilandelwe elihlabayo, ngoxa umlomo utywala kunye neswekile kulo naluphi na uhlobo.

Izinto eziluncedo protein yokudla

Ethetha iinzuzo ekutyeni leeprothini iintsuku ezisi-7, kubalulekile ukuphawula ukuba indlala ngexesha kuwo nzima uzive. Ukongeza, ngenxa ukutya ngokwanelisayo ashinyeneyo uya kukwazi ukuqhubeka uqeqesho lwabo ukufaneleka ukuba kulindeleke ukuba unciphise umzimba ngokulungelelana kwaye ngaphandle nobungozi nolusu.

Kukho khona ukusilela namandla ngethuba ukudla, nani Andiziva. Akusayi kubakho eku-, okufana nasiphi na isondlo thumbanails, ngeendlela ezininzi kungenxa izidlo rhoqo. Alinako ndoqhayisa phantse akukho nkqubo amandla, nokuba kefir ukudla (iintsuku ezisi-7 ukusetyenziswa iyogurt kunye nenani elincinci iimveliso ezongezelelweyo), okanye nayiphi na enye, apho izidlo limited yaye wenze izitya. Ukhetho elisemagqabini inkqubo enjalo kuba abo bakhetha ukuba badle ukudla iiproteins kuphela ezifana intlanzi okanye inyama. Imveliso esuka kutya iproteni ilula - eyona nto iphambili akuthethi ukuba kakhulu kakhulu kwimveliso eziyingozi, yaye musa nditye. Ngenxa yoko, chip ngemihla 7 yokugqibela ubunzima akayi kubuya.

Ububi protein yokudla

Kakade ke, umntu onjalo ilahleko ubunzima okukhawulezayo kunye nemigibe ethile, ngaphandle apho ayikwazi ukwenza phantse akukho izithintelo. Xilaveko phambi kokuqala ilahleko lokulinganisa ukuba udibane nogqirha, kuba ukutya leeprothini iintsuku 7 contraindicated kuzo izifo ezithile ezingapheliyo ezifana umsebenzi kwezintso okanye hepatic, izifo edibeneyo, ukukhulelwa kunye nencum-ibele, naziphi na izigulo intliziyo. Ukuba yonke sigula zizigulo ezinganyangekiyo kwinkqubo yokwetyisa, nani niya kufuneka ayeke protein yokudla. Asazi singacebisi ukudla olusebenzayo iintsuku ezisi-7 kwakhona kwabo yobudala uthathwa abadala. Kwezinye iimeko, ukutya protein kunokukhokelela ukuhla wegazi, kwakunye zisiba lwezifo ezingapheliyo. Kuyinto izakhiwo anikezela ngezakhi inyanzelekile ngexesha umzimba.

Iluncedo nokuba yokudla express?

Kakade ke, naziphi na ukutya olusebenzayo iintsuku 7 ilula simo ukuba eziphilayo apho akuyi afumane izinto eziyimfuneko kunye neevithamini. Xa kunjalo kuyimfuneko amaxesha babhenele sokunciphisa kwi ekutyeni, apho ungenza ngokukhawuleza ukumgibisela wayedla ezimbalwa. Kodwa kakubi loo iindlela zililize ekungekho nzuzo ngayo, kunye izidlo nokubonisa ukuba akukhuthazwa ukuba bagcine qho ngaphezu kanye qho emva kweenyanga ezintathu, ukuze kakubi umzimba wakho. Ngaphezu koko, akukho mfuneko ukuba zilandele ngqo le nkqubo ukuze ngaphezulu kweeveki ezimbini.

kefir yokudla

Enye edume kakhulu phakathi kweenkqubo ilahleko ubunzima bomthwalo buye kefir yokudla. iintsuku 7 nidle ezithile iimveliso, kuquka nomnikelo yobisi. Kukho ezahlukeneyo ezininzi yolawulo nedayethi kwi inkqubo ilahleko ubunzima enjalo, nangona kunjalo common kakhulu leyo eboniswe ngezantsi. Kakade ke, loo mveliso iphambili-1% iyogurt ngamanqatha. Eat kufuneka ibe yonke imihla.

Tuesday: kefir 0.5 L kunye iyunifomu ebesojiwe neetapile (400 g) ngaphandle ityuwa kunye nobulawu, kwaye ngaphandle ioli.

Tuesday: umlinganiselo ofanayo iyogurt kunye 400 g nenqatha cottage sisi ayikho ngaphezulu kwe-5%.

NgoLwesithathu: iyogurt, kwakunye naziphi na iziqhamo umlinganiselo g Ukukhetha zeziqhamo 400 ziyeke iibhanana kunye idiliya.

Tuesday: chicken emhlophe inyama mali ka-400 g, kunye iyogurt.

NgoLwesihlanu: yokudla iyafana kokusingqongileyo.

NgoLwesihlanu: Namhlanje kuya kufuneka bazikhwebule konke ukutya, eshiya ngxi kuphela iyogurt efanayo, namanzi ithafa.

SangeCawa okwesihlandlo sesithathu uphinde imini kunye iyogurt kunye neziqhamo.

Yiloo yonke ukudla okuhlanganisa ukudla iintsuku ezisi-7. Ingxelo evela kwabo ngqo kuwo, uthembisa ilahleko efikelela kwi 3-5 kg nganye ngeveki.

Phuma kwi kefir yokudla

Enyanisweni, ukubambelela kwizidlo kefir akuyondlwan 'iyanetha, kufuneka banikwe ingqalelo ekhethekileyo kulo. returns tu ukutya nimlahle ingomso liya kukuzisela wena ukudayela ingcole abalahle Kum. exit smooth kufuna phantse nayiphi na ilahleko weight yokudla. iintsuku 7 yendlala ukudla kufuneka endaweni imihla kunye kongezwe ngcembe iimveliso, Ilibale ukuba ucingisise ngalo umgubo, ityuwa, amafutha kunye ndatshaya. Khetha ukutya ebilisiweyo ubuncinane ngetyuwa.

Yokudla Japanese: iintsuku 7

Enye indlela umdla ngokukhawuleza ilahleko ubunzima - ukutya Japanese, ibalwa Ikhosi yeentsuku ezi-esixhenxe. Noko ke, oku kufuna ukuba ukothula mini phambi kokuqala. Ukudibana ne ugqirha nalo enqwenelekayo. Ngelo xesha ingqalelo ezityiwa angqongqo kunye nokuba naluphi na concessions aluvumelekanga. Xa kunokwenzeka ukuba waphule naliphi ngokulandelelana, inkqubo kufuneka uqale ukususela ngomhla wokuqala kwakhona.

ngosuku lokuqala: ikofu black (ikomityi) ngaphandle cream kunye neswekile sakusasa, 2 amaqanda kuphekwa nzima, inxenye encinane zekhaphetshu isaladi (inokuba i-oli yemifuno) kunye iglasi juice tomato sasemini, kwakunye bazipheka okanye umphunga intlanzi sasemini.

ngosuku lwesibini: ikomityi yeti kunye iqhekeza lesonka sakusasa, intlanzi ebilisiweyo zekhaphetshu isaladi neoli yemifuno sasemini, kwakunye inyama yenkomo ebilisiweyo, mabangabi ngaphezu kwe-100 g kunye iyogurt ephantsi-amanqatha sangokuhlwa.

ngosuku lwesithathu: ikomityi yekofu sakusasa, zucchini eqhotsiweyo (ungenza oyile emifuno) sasemini, kunye namaqanda amabini nzima-ebilisiweyo, wayipheka inyama 200 g, kwakunye inxenye encinane coleslaw, enongwe ibhotolo sasemini.

Ngosuku lwesine: ikofu abamnyama kunye thowusti sakusasa, 3 iminqathe ezinkulu, wayipheka ngaphandle ityuwa, kodwa enxibe ioli yemifuno, iqanda ekrwada kunye netshizi 10 g durum sasemini, kwakunye apile ezimbini eliphakathi-Xavier sasemini.

Ngosuku lwesihlanu: omnye iminqathe ekrwada kunye yejusi yelamuni sakusasa, ngomphunga okanye intlanzi ebilisiweyo, iglasi yejusi sasemini, kwakunye apile ezimbini eliphakathi-Xavier sasemini.

Ngosuku lwesithandathu nosondeza ikomityi yekofu emnyama sakusasa, sasemini ungakwazi kudla isiqingatha yenkuku ebilisiweyo kunye neminqathe fresh nekhaphetshu kwi isaladi sasemini - amaqanda abilayo ezimbini 100 grams leminqathe ekrwada, ungazalisa ngeoli yemifuno.

Ngosuku lwesixhenxe: iti (kukhethwa eluhlaza) isidlo sasekuseni, apile enkulu, yaye 200 iigram yenkomo ebilisiweyo ukuze sasemini isidlo kuyo nayiphi na ukhetho eziye kwiintsuku ezidlulileyo.

Yokudla Japanese iintsuku 7: kwizazi

Ethetha iinzuzo ukudla, kufuneka ukuqaqambisa ezi zilandelayo:

• ukugweba yi-ncomo, ngeveki ukudla ungaphulukana ukuya wayedla 7, kuxhomekeke izalathisi sokuqala;
• ukumelana olu hlobo ilahleko lokulinganisa olulula, kuba ngomhla wesithathu umzimba sithi isetyenziswa ukudla okunjalo, indlala imke, isiyezi kunye ubuthathaka apho ukususela ekuqaleni;
• sibonga kule nkqubo, ngokukhawuleza Ukwehla kobunzima ukutya nto nganye, kunye nabantu ukukuqhela inkqubo entsha amandla, apho kungekho ukutya enga;
• Ukudla Japanese iqinisekiswe ukuba iziphumo engaguqukiyo, ukuba indlela yokuphuma kuya kwenziwa ngobulumko.

Le Ukutya Japanese: bendlela

Ngoku cinga bawo, nto leyo ukutya Japanese. iintsuku ezisi-7 kwemithetho yokudla ezinjalo abayi wonke umntu uya kuzuza. Nceda uqaphele:

• akufuneki ukuba ukusetyenziswa rhoqo kakhulu ukudla, akukho ngaphezu ngaphezulu kanye ngonyaka ngenxa ixabiso layo caloric luphantsi kakhulu;
• kufuneka sizame ukuba yokudla kwabo contraindicated ikofu umntu iingxaki ngentliziyo;
• akuvumelekanga ukuba usebenzise inkqubo kwabakhulelweyo okanye phindeke.