Amaphrotheni Ukudla izinsuku 10: ukubuyekezwa, amamenyu, izithombe, imiphumela

Neminye sihloko ephakanyiswe ngokuvamile ukuze kubonakala, esikwaziyo kakade konke. Yilowo nalowo wesifazane ebudaleni obuthile kuphela, iba oyisazi sangempela, okuyinto lula ukufunda kuwe inkulumo mayelana ukudla elimazayo futhi ewusizo kanye Inkomba glycemic, ama-calories, imikhiqizo ehlanganisiwe incongruous. Nokho, isizinda solwazi asiqinisekisi ukuthi sizobe ukuhlukana isisindo okweqile kube kuhle kimi. Futhi uma ngaphambi iholide uke waphawula yini ukuthi ingubo zakho ozithandayo kufanelana wena akunjalo, njengoba angathanda, ungasiza iprotheni Ukudla izinsuku 10. Izimpendulo ngakho ihlukile, kodwa esikhathini esiningi ezinhle kakhulu, ngoba ukuma akusikho ukuthi kunzima, futhi imiphumela inikeza kukhona emangalisa. Namuhla sifuna ukukhuluma kabanzi mayelana nendlela yokudla kuthinta amaprotheni umzimba futhi ngaleyo ndlela silahlekelwa isisindo esengeziwe.

Izici amaprotheni Ukudla

Namuhla-ke ingenye yezindlela ethandwa kakhulu ukuletha sibalo ukuze, futhi lokhu akumangalisi. Amaphrotheni Ukudla izinsuku 10 (izilinganiso zazo okungenani svoei positive) kwenza ukuqeda 5-8 kg, kuyilapho zidla a okunhlobonhlobo okumnandi ngokwanele. Leyo akuyona Ukudla, kodwa iphupho yangempela. Kakade Sekutholakele ukuthi ukwehla elibukhali ukusetshenziswa carbohydrate kwenza umzimba esimweni ukucindezeleka, ngenxa oyenza ukushiswa fat ongama kanye amaprotheni zivikela ukubhujiswa kwemisipha izicubu. Nokho, kukhona ezinye izingibe, okuyinto thina ukuchaza ngaphambi kokuba udlulele kwelandelayo ekudleni.

Kungani ukubeka eceleni ngokuphelele carbohydrate?

Ukuze kwesisindo inqubo waya ngokushesha, abesifazane abaningi baqala ukusebenzisa inguqulo mfushane ekudleni, okungukuthi izinsuku 5-7 kuphela inkukhu, inhlanzi kanye namaqanda. Lokho kudla akakwazi ngokuthi enempilo futhi ewusizo. Okokuqala Ukudla amaprotheni kumele ibhalansiswe, ngisho ukufezekisa yi kuyodingeka ukunweba Yiqiniso ezinye izinsuku 7-10, kodwa ngeke akwenze you ona. We uzokutshela kafushane wena ngemiphumela ukudla okunjalo, ngakho-ke ungenza iziphetho zakho siqu. Ukungabikho oluphelele ukudla okumahhadla nomoya-inani elikhulu ukudla okungenamsoco kuholela yokuthi ekuthuthukiseni ketosis, okusho ubuthi zemizimba ketone, imikhiqizo kwamazinyo. Ngaphezu kwalokho, lokhu Ukudla kuholela ukuphazamiseka ukusuthisa ukuziphatha, umuntu Ufika esetshenziswa izingxenye ezinkulu, kungakhathaliseki indlala. Ngakho-ke, ngokuvamile kakhulu emva kokuphothulwa AmaKh elahliwe ubuye. Ukuze ugweme lokhu, udinga ilungelo Ukudla amaprotheni izinsuku 10. Izibuyekezo izazi zithi, kuncike kwenta tinhlaka nokudla okunomsoco, ungakwazi zithole imiphumela emihle ngaphandle umonakalo empilweni. Nokho, izinsuku ezingu-10 - ubuncane ongazilindela, ngakho-ke, ukucabanga mayelana ekudleni ngaphambi iholide udinga kusengaphambili.

izimiso ukudla

Lolu khetho ngoba kwesisindo kuhle kulabo abangakwazi ukucabanga ekudleni nsuku ngaphandle inyama nenhlanzi ayikalungi ukushintshela imifino. Kuyinto ithuba adle ukudla okuvela ezilwaneni, futhi ubangela yokuthi kukhethwa amadoda nabesifazane abaningi baba amaprotheni yokudla izinsuku 10. Izibuyekezo basikisela ukuthi lokhu Ukudla akubangi ngokungalungile, kuba eqotho nokunomsoco, ngakho ngeke ube nomuzwa wokuthi ukudla, kodwa ukuncipha iyasebenza.

abela

Ukudla ukudla Ukudla kuhilela ikakhulu amaprotheni ukudla, akufanele sikhohlwe ukuthi akumelwe nanini ayeke ukudla carbohydrate. Amakhabhohayidrethi ukufeza imisebenzi ebalulekile emzimbeni, kanti ukungezwakali yabo kubangela ukucindezeleka. Ukudla nsuku zonke kufanele kufake amagremu okungenani 100 carbohydrate, noma eba nokuntuleka lezi zici ezibalulekile, okuyinto okusongelayo iziyaluyalu umzimba. Kodwa nge okulinganiselwe ukudla okumahhadla nomoya-amaprotheni eliphezulu eyanele nje waphawula ukunciphisa ephumelelayo isisindo okweqile. Lokhu Ukudla kungenziwa ilandelwe amasonto ambalwa noma ngisho izinyanga, ne yempilo engeyinhle, njengoba umthetho, is hhayi waphawula. Nokho, kulesi simo into ebaluleke kakhulu - kungcono okungenziwa ngokweqisa. Uma ukuthola kunzima ukubala ekudleni kwakho, khona-ke abasizi yakho abe ithebula aziwayo nobungako amaphrotheni, amafutha kanye carbohydrate, okuyinto umzimba uthola kumkhiqizo. Ukuze unciphise umzimba ngokuphepha, njengoba kuye kwashiwo, udinga ukudla mayelana 40 amagremu kwama-carbohydrate ayinkimbinkimbi, okuyinto ukwenza njenge okusanhlamvu noma okusanhlamvu lonke isinkwa. Lapho beqeda imfundo ethatha futhi kufanele andise lesi sibalo ukuthi amagremu 100 ngosuku. Ngaphezu kwalokho, isisindo yethu akuxhomekile nje kuphela esimweni esikudlayo kodwa yisiphi isikhathi sosuku kwenzeka. Ukudla akunconyelwe imizuzu engu-30 ngemva nokuvuka, futhi dinner kufanele kube kungakapheli amahora 2 ngaphambi sokulala. Ngaphezu kwalokho, uma zigubha e ukukhathala zabo, ukugxilisa ingqondo kanye nokusebenza, ukucasuka, kufanele kubalekile nokudla kakhulu carbohydrate. Kodwa imfundiso yokuziphendukela ngokwanele, ake sicabangele ukuthi ziyini ukudla amaprotheni izinsuku 10. Imenyu, Yiqiniso ngamunye unikeza yayo, kodwa kunemithetho ethile elawula zonke Ukudla amaprotheni.

Kuvunyelwe futhi Kungavunyelwe Imikhiqizo

On the ingxenye yokudla libonakala ngempela okunomsoco futhi zihlukahlukene, ngakho ekuqaleni kubonakala kunendoda ukuthi lunamathele kalula kakhulu. Eqinisweni, ukudla kuyinto okuyisidina ngokwanele, ngakho udinga ukuba ngokushesha ukubazi nalokho kuyinto ukudla amaprotheni izinsuku 10. Imenyu kufanele libe amaprotheni kusukela inkukhu kanye yenkomo, inkukhu kanye nenhlanzi, isaladi imifino notamatisi, wonke-okusanhlamvu breads. Ngakho ungakwazi ukulawula ukuthi umkhiqizo onjani ukudla kuqala, futhi yini - yesibili.

Ngokuphelele uvinjelwe ubisi zonke nemikhiqizo yalo, kuphela kwamukelekile ukudla - kungcono engenawo amafutha imikhiqizo yobisi. Akuvunyelwe zisebenzisa isinkwa nofulawa imikhiqizo, amaswidi kanye ezinegwebu iziphuzo kanye ushukela esikhundleni. Ukuphungula amafutha, ibhotela, kalamula ingasetshenziswa kusaladi. Noma yimuphi utshwala ku ekudleni ngesikhathi akuvumelekile.

Kuyinto lezi zimiso kanye eyakhelwe fibre Ukudla izinsuku 10. Izibuyekezo futhi imiphumela ukusinika imininingwane ebalulekile ukuthi Ukudla Ukudla ngempela esiyingqayizivele. Lokudla uvunyelwe ukuba ukudlele labo ukudla dieters ngokuvamile kugwenywe. Inyama nenhlanzi, kuhlanganise okunamafutha nezinhlobonhlobo yayo, amaqanda, ayi ngisho amafutha. Ngesikhathi esifanayo, izazi zokudla zidinga wamaprotheni kubantu ukudla ngempela kwenziwa ngokuhlukile carbohydrate, ngakho ukuchaza yokuntuleka imikhawulo ukusetshenziswa amanoni esifanayo, ngaphandle isinkwa, akunakwenzeka ukuthi sidle. Kulokhu, ekudleni kungenziwa kulekelelwa ukudla okunama-kilojoule amancane ngesimo okusanhlamvu, imifino kanye nezithelo. Nokho, ubhanana amnandi, amapentshisi, amagonandoda futhi izithelo ezomisiwe kufanele ayifakiwe imenyu.

imithetho eyisisekelo

Ngakho, kwanqunywa, kusasa balindelwe amaprotheni yokudla izinsuku 10. Nokho Izibuyekezo imenyu ngokuthi ngempela mnene futhi elula, kusukela kuleso sikhathi une ukulungiselela ukudla ngaphandle kokwengeza fat. Norm kuyinto 35 amagremu of fat ngelanga, isb mayelana 2 wezipuni zamafutha zemifino. Kungcono ukusebenzisa konke ukudla carbohydrate kufika emahoreni amabili kosuku. Lokhu kungaba nokunye okufana nokolweni kanye oatmeal, kodwa akumele kweqe ingxenye 7 wezipuni. Yidla kudinga izikhathi eziyisithupha ngosuku ngezikhawu 3-4 amahora. Ngemva ukudla ngamunye engayitholi kumele kube amaminithi angu-30, ukuthatha uhambo.

Amaphrotheni Ukudla imenyu, ibhulakufesi

Ngokuqinisekile uyazibuza ukuthi awakhe kanjani ukudla ukunciphisa umzimba wayene ithuba kakhulu. Kuwo wonke kubhekwe ziphumelela kakhulu amaprotheni yokudla izinsuku 10. Izibuyekezo futhi imiphumela ziqinisekisa ngokugcwele ukuthi kungakhathaliseki ukuthi umuntu mdala, impumelelo yabasubathi ezempilo, ngokuqinisekile uthole umphumela omuhle. Ukuze wenze lokhu, kufanele ukuba ubambelele ekudleni ngazo Manje sizoxoxa. Okokuqala sikulethela eziyishumi ongakhetha ibhulakufesi, okuyizinto ezidingekayo ukuze alternate nomunye. Kungaba itiye ngaphandle ushukela ne-crackers ezimbili, itiye amangqanga nge iphesenti eliphansi amafutha, nje inkomishi yetiye Ngosuku lwesine, futhi, ungavumela ngokwakho itiye crackers amabili, khona-ke uzothola ikhofi black ne ukwengeza ubisi olunamafutha amancane, itiye nangakusasa amangqanga bese futhi nge itiye crackers ezimbili, ikhofi buthakathaka crackers ezimbili. Ngosuku lwesishiyagalolunye uzokunika itiye ngaphandle kukashukela namangqanga. Futhi ekugcineni, ngosuku lweshumi, ungakwazi uphuze itiye nge-crackers.

Uhlelo oluyisisekelo oluthi Ukudla - kwasemini

Le miklomelo ezibaluleke kakhulu ukudla ofuna ukulungiselela kahle. Yini esenza sibone amaprotheni yokudla izinsuku 10? Izibuyekezo kanye nemiphumela (isithombe unciphile ingatholakala inqwaba e izinkundla ezikhethekile) bathi emva ibhulakufesi nesizotha ukuthi ukudla kulindeleke nge ukuntula isineke esikhulu. Kuyinto lesi sidlo ungumthombo oyinhloko wamaprotheni abalulekile ekudleni. Ngenxa samuntu sokuqala izobhekela inkukhu webele kanye katamatisi. Ngosuku olulandelayo, ungakwazi ukupheka izinhlobo isobho ephansi fat inhlanzi iklabishi isaladi, begqoke nge imayonnaise. Ngosuku lwesithathu izijabulisa yenkomo abilisiwe iklabishi ulethisi kanye beetroot imayonnaise. Ngosuku lwesine ukulungiselela amaqanda 2 abilisiwe, isaladi izaqathe yashizi ngamafutha zemifino. Ngakusasa - yenkomo abilisiwe futhi iklabishi isaladi. Kufika isikhathi inkambo wokuqala, uzothola yenkomo umhluzi futhi isaladi ka-beetroot. Ngosuku olulandelayo, ukulungiselela sikadali inhlanzi nemifino bese wengeza ukuba Tofu wakhe. Ngosuku lwesishiyagalombili, abalobi isiphakamiso abilisiwe inkukhu nge isanqante isaladi, phezu lesishiyagalolunye usuku - isobho kanye iklabishi isaladi, futhi ngosuku lokugcina - abilisiwe inkukhu webele kanye katamatisi.

Ntambama isidlo kanye dinner

Kubonakala sengathi lokhu ekuseni. Uma lokhu ovunyelwe uzofakwa ekudleni eyodwa noma ngaphezulu amancane isinkwa nezinkezo okusanhlamvu, iphekwé ngamanzi. Ngesikhathi esifanayo ke ibekezelelwe ekudleni Kulula, sibonga ukuthi ibizwa ngokuthi "iprotheni Ukudla emangalisayo izinsuku 10." Izibuyekezo bathi indlala akuyona wazizwa nhlobo, khona-ke akukho ukungakhululeki, ngeke ulingeke. Ake sibone ukuthi yini ziyojabula ekupheleni kosuku. Ngosuku lokuqala ntambama uzothola ama-apula amabili aluhlaza, eyodla - ithoswe yathamba iklabishi iqatha lenhlanzi eyosiweyo okuphekiwe. Ngakusasa inikeza ubhamubhamu kanye nenkomishi yogurt nge esinkwa esinsundu. Ngosuku lwesithathu limnandi kakhulu abalandeli zezithelo ezisawolintshi. Ungaba esingenamkhawulo amawolintshi, imifino steamed, aphuze ingilazi kefir. Ngosuku lwesine - apula amabili, Tofu nenhlanzi sikadali nge imifino. Ngosuku lwesihlanu, ukweqa kwasemini kanye dinner futhi ingilazi yobisi izaqheqhe. Nokho, ngosuku olulandelayo lubelula ntambama kungaba ezimbili ubhamubhamu, futhi eyodla - abilisiwe webele utamatisi. Ngaphambi kokulala, engeza inkomishi yogurt. Ngosuku lwesikhombisa apula kungaba ngaphandle kwemingcele nemifino isaladi nge nocezu lwesinkwa abamnyama. Ngakusasa - amawolintshi amabili, amaqanda amathathu abilisiwe utamatisi kanye inkomishi yogurt. Ngakusasa usuku olokugobhoza, can kuphela imifino eziningi angenamkhawulo. Ngosuku lokugcina kungaba apula amabili, iklabishi iyisitshulu izinhlanzi kanye ingilazi kefir. Yilokho sihamba amaprotheni yokudla izinsuku 10. Ukubuyekeza, izithombe, ebonisa ukuthi esikhathini esifushane kangaka, ungehlisa isisindo 8, 10 noma ngisho 12 Kilos zingatholakala ngokuvamile kakhulu, abanye uzonikezwa kulesi sihloko. bona bonke bathi isimo kuphela kunzima ukwenza, ukungabi okuphelele amaswidi, ngisho Kunconywa ukuphuza itiye ngaphandle ushukela.

Amaphrotheni Ukudla izinsuku 10 kusukela Elena Malysheva

Eqinisweni, unikezwa inketho - akusiyo kuphela ukusetshenziswa amaprotheni yokudla kwesisindo. Popular aphethe inikeza carbohydrate enye futhi izinsuku amaprotheni, ngaleyo ndlela ekufinyeleleni imiphumela okukhulu. It yenzelwe izinsuku ezingu-10, ngaphezu kwalokhu, nsuku zonke ziphele okungenani ezimbili amalitha amanzi ahlanzekile. Ezinsukwini amaprotheni ukudla kwasekuseni, nawe ungadla iqanda elilodwa, ungakwazi anezele ngayo ikhukhamba. Khona-ke, kukhona inkukhu inani 800 Ukuze usawoti kudingeka kungabi emini. Ngosuku Kunconywa ukuba adle ama-carbohydrate 1-1.5 kg imifino. A engcono obungenza isaladi eluhlaza iklabishi, beetroot kanye izaqathe. Kuyadingeka ukuba adle 1 inkomishi njalo ngehora. Sidinga ukuqala ukudla amaprotheni ngosuku. Kulokhu, ukudla kufanele kudliwe izingxenyana ezincane, ukuze indlala akuyona uyahlushwa. Ngakho uya "ezimthende" amaprotheni yokudla izinsuku 10. Izibuyekezo ukusuka malyshevoy bathi lawa "jika" unqobe lapho kwesisindo uyama futhi ungalokothi ukuwushintsha. Ngaphezu kwalokho, alternation izinsuku ukugwema isilingo ukujikijela Ukudla ngenxa monotony yalo. Kwaphela izinsuku ezingu-10, ungalahlekelwa mayelana 5 amakhilogremu.

Amaphrotheni Dukan Ukudla

Akuwona wonke izazi zokudla ubamba elinye sibheke inqubo ukuncipha. Ikakhulukazi, akubona bonke ukwabelana umbono wokuthi ngempumelelo kwesisindo efanelekayo amaprotheni yokudla izinsuku 10. Izibuyekezo Ducane eyaziwa, avame ekhonjiwe njengesibonelo. Kwasekuqaleni, uthi ephumelelayo ukuncipha komzimba izinga akukwazi iDemo. Yonke inkambo ihlukanisa ngezigatshana ezine. Umsuka Uthatha kwezinsuku 3 kuya ku-10, kuye ngokuthi isibalo amakhilogremu extra. Kulesi sigaba, ekudleni siqukethe inyama, inhlanzi, amaqanda, ubisi nemikhiqizo yalo ngokuphelele ukugcwaliswa. Kodwa ukudla isitshalo kufanele kugwenywe.

Isigaba Ukudla yesibili - kuba alternation wamaprotheni ne-carbohydrate izinsuku. Kulokhu-ke isilinganiso ekuqaleni 1: 1, bese 2: 2, 3: 3. Futhi uma kudingeka ulahlekelwe engaphezu kuka-10 kg, ifomula Kunconywa 5: 5. Isigaba sesithathu kuqinisa yalokho, sincoma ukuthi kukhona 50 amagremu bran nezithelo nsuku zonke. Ngolunye usuku amaprotheni nese 2 ukudla okuvamile. Isigaba sesine - aphume Ukudla, nsuku zonke kufanele udle 60 amagremu bran, futhi usuku olulodwa ngesonto kungaba amaprotheni.

Izibuyekezo futhi Ezenye

Empeleni nje incike kuwe kungakhathaliseki ngempumelelo amaprotheni yokudla izinsuku 10. Izibuyekezo unciphile bathi lokhu inketho uma nawe ungadla ulahlekelwe isisindo. Yilokho kanye uyaphupha futhi abantu abaningi ungalahlekelwa isisindo kahle, ngaphandle kobuhlungu. Nokho, kufanele sikhumbule ukuthi umkhawulo eqinile, omfushane kufanele kube isikhathi Ukudla. Uma ususa kusukela ekudleni zonke kodwa amaprotheni okumsulwa, inkambo enjalo akufanele kuthathe izinsuku ezingaphezu kuka-3-5. Kodwa alternation protein ne-carbohydrate izinsuku ukunika inketho ukunweba Yiqiniso futhi athole imiphumela emihle. Standard 10 izinsuku ekudleni ikuvumela ukuba ulahlekelwe 8-10 kg. Nokho, ngaphambi kokuba kuqale Yiqiniso liyadingeka ubonane okunomsoco.