"I-7 kg ezinsukwini ezingu-7" - ukudla kweviki: izinzuzo nezindleko, ukubuyekezwa

Wonke amantombazane aphupha ukuba nomuntu omuhle ngaphandle kwamakhilogremu engeziwe. Futhi lokhu kufanele bakhuthazelele ukuqeqeshwa okuqeda amandla. Cabanga ukuthi uzolahlekelwa yikhilogram eyodwa ngosuku. Ucabanga ukuthi lokhu kuyiphupho elingenakwenzeka? Cha, kungokoqobo! Ungalahlekelwa yi-7 kg ezinsukwini ezingu-7. Lokhu kudla akunzima, kuzodingeka ulinde isonto - futhi umphumela uzokujabulisa kakhulu.

Izimiso eziyisisekelo nemithetho

Ukudla "izinsuku ezingu-7 - 7 kg" yi-calorie ephansi neyesikhathi esifushane sokudla okunomsoco, okubizwa nangokuthi "ukudla kweSweden". Eqinisweni, odokotela abakutusa ukuthi basebenzise le ndlela yokulahlekelwa isisindo, ngoba ukulahlekelwa kwesisindo esisheshayo kuyithinta impilo yakho, ungakwazi ukukhuphula zonke izifo ezingapheli. Kodwa kwenzeka ukuthi akekho enye indlela yokuphuma, futhi udinga ukulahlekelwa isisindo ngokushesha. Khona-ke kudingekile ukuba usondele kulo mbuzo ngengqondo, ulinganise konke ngokucophelela. Udinga ukulandela ngokuqinile zonke izincomo futhi uphathe impilo yakho.

Kumele futhi wazi ukuthi ukudla kwezinsuku ezingu-7 (okungaphansi kwezingu-7 kg) ngeke kukuvumele ukuthi ususe amanoni amaningi. Phakathi nalesi sikhathi, yonke imfucuza yakho ephuma ngokweqile izoshiya umzimba wakho, ukuze ubone isibalo esithandekayo esikalini. Ngokungafani nezinye izinhlelo zokudla okwesikhashana, okuvame ukwakhiwa ekusetshenzisweni komkhiqizo owodwa kuphela, lapha ukudla kwakho kuzobe kushintshaniswa. Ukudla kwe "7 kg - izinsuku ezingu-7", imenyu edwetshiwe kulesi sihloko, yakhiwe "emasongweni" amathathu amakhulu okudla okunempilo: amaprotheni, i-fibre namavithamini. Hhayi, ambalwa kakhulu "ama-carbohydrate" alula kakhulu.

Izinzuzo nokungalungi

Manje ake sikhulume ngezimo eziyinhloko kanye nezinzuzo zalokhu kudla. Inzuzo enkulu ukuphumelela kokulahlekelwa isisindo. Uzokwazi ukulahla isisindo esibalulekile esikhathini esifushane, ngaphandle kokulimaza impilo. Ekudleni kwakho kuzoba khona namavithamini, kanye ne-fibre, namaprotheni, okubaluleke kakhulu ekusebenzeni okunempilo komzimba. Ngaphezu kwalokho, akudingeki ukuba udle into efanayo ngosuku nosuku, njengokungathi ku-mono-diet.

Izinkinga eziyinhloko zihlanganisa ugozi oluncane kanye ne-nausea ngesikhathi sokudla. Lokhu kungenxa yokuqukethwe kwekhalori ephansi izitsha, okungukuthi, ngokudla okunomsoco ukunciphisa kwakho kuzoncishiswa cishe cishe isigamu, ngakho-ke, umuzwa wobuthakathaka kanye ne-malaise kungenzeka. Ngaphezu kwalokho, ukuhlukumeza okubuhlungu kwazo zonke izifo ezingapheli kungenzeka, ngakho-ke ngesikhathi sokudla udinga ukuqapha ngokucophelela impilo yakho. Uma ukhathazekile, udinga ukuyeka ukudla okusheshayo futhi uxhumane nodokotela.

Imikhiqizo evunyelwe

Nasi uhlu lwemikhiqizo evunyelwe ukudla phakathi nesonto:

• I-low-fat cottage cheese.
• Noma yikuphi imikhiqizo yobisi omuncu, ngaphandle kosawoti.
• Inyama enhle nenhlanzi.
• Amaqanda.
• Zonke izithelo ngaphandle kwamango, ubhanana, ama-persimmons, amagilebhisi, i-avocad ne-ananas.
• Yonke imifino, ngaphandle kwamazambane, ama-beet.
• I-compotes, i-jelly, itiye.
• I-Kashi.
• Izinhlanzi.
• Amafutha (avunyelwe kancane).

Imikhiqizo evinjelwe

Futhi manje uhlu lwezinto ezingenakudliwa ngokuyisisekelo ngesikhathi nangemva kokudla:

• Ushukela, amaswidi, ushokoledi.
• Utshwala, ikhofi, isoda.
• Inyama ebhemayo (ama-sausages, ama-sausages nama-sausages).
• Izibhamu, isinkwa kanye neminye imikhiqizo yefulawa.
• Kusukela emifino: amazambane.
• Imayonnaise nezinye izinsalela.
• Izithelo: ubhanana, i-avocado, ama-mango, amagilebhisi, ama-persimmons.

Imenyu yesampula

Lokhu kudliwa kuklanyelwe isonto, kodwa akukho, futhi ngaleyo ndlela ayikho imenyu, akudingeki ukupheka ikakhulukazi. Inzuzo enkulu ukuthi uzodla imikhiqizo yemvelo.

Usuku lokuqala - ukuphuza

Ungaphuza noma yini (ngaphandle kotshwala). Okuwusizo ikakhulukazi imifino kanye namafutha aphansi angamafutha. Ungaphinde uphuze i-yogurt, i-yogurt, i-yazhenka, i-jelly, ubisi, i-compote, itiye.

Usuku lwesibili - izithelo

Ungadla noma yisiphi isithelo ngaphandle kwephayinaphu, imango, ubhanana namagilebhisi. Konke okunye kungadliwa kunoma yikuphi okwanele.

Usuku lwesithathu ukuphuza

Usuku lwesine - imifino

Sidla imifino ephansi kwamakholori. Njengomthetho, zihlanganisa yonke imifino eluhlaza: ukhukhamba, imifino, iklabishi, isilimo esidliwayo esinamagatsha anamanzi, i-zucchini, amaqabunga e-ulethisi.

Usuku lwesihlanu ngu-albuminous

Ungazitholi ukudla okucebile amaprotheni (ushizi, i-cottage shizi, ubisi, inhlanzi, inyama enomzimba, izinkukhu).

Usuku lwesithupha - ukuphuza

Usuku lwesikhombisa yilokugcina

Ungabuyela ekudleni okujwayelekile. Imenyu yakho ngalolu suku ingabonakala kanje:

• Ukudla kwasekuseni : i-omelet evela emaqanda amabili umbhangqwana nendebe yetiyi eluhlaza.
• Usuku lokudla : isobho semifino on umhluzi ophansi fat.
• Intambama yesiphuzo: ingilazi yogurt. Noma yiziphi izithelo.
• Isidlo : isaladi elula yemifino enomzimba omncane we-fat fat, isibonelo, inkukhu.

Naphezu kwezinsuku "zokuphuza", phakathi nesonto kudingeka udle amanzi amaningi.

Phuma ekudleni

Alas, kodwa iningi, futhi mhlawumbe zonke izidlo ezincane-khalori, zihlukile lapho ekugcineni owesifazane uthola ngokushesha isisindo elahlekile. Kulokhu akuzange kwenzeke, ukushiya ukudla kufanele kube ngokucophelela. Buyela ekudleni kwabo kwangaphambilini, ngaphandle kokuthayipha okungavamile, akunakwenzeka ukusebenza. Ngakho-ke, uma ukhetha ukukhetha lokhu kudla, kufanele uqonde ukuthi kuzodingeka ushintshe ngokuphelele ukudla kwakho esikhathini esizayo. Njengangaphambili, ama-salinity, amaswidi kanye nemikhiqizo yokubhema izovinjelwa. Kancane kancane wengeze ezilwaneni zokudla, ukudla okunamaprotheni, imifino (eluhlaza noma edotiwe). Vele ungazitholi konke ngesikhathi esisodwa, kungcono ukuhamba kancane ukuya emgomweni wakho.

Ukubuyekeza kokunciphisa

Abantu abaningi abalahlekelwa isisindo kakhulu njengokudla "7 kg - izinsuku ezingu-7". Ukubuyekezwa kuningi konke okuhle, kodwa kunezici ezimbi. Abaningi besifazane bakhononda ukuthi uhlelo lokudla okunjalo luyinkimbinkimbi, ikakhulukazi ekuphuzeni nasezinsukwini zamaprotheni. Kodwa ngenkathi abanye bekwazi ukuphonsa 7 kg ngezinsuku ezingu-7. Ukudla kwenza abaningi esikhathini esizayo balahle ngokuphelele ushukela nosawoti. Kulokhu, ukugcina isisindo akulula. Futhi kwakukhona labo abangazange balahlekelwe yi-7 kg ezinsukwini ezingu-7. Ukudla kwabo kuphela akuzange kusebenze ngokugcwele. Ungachaza lokhu ngokumane nje. Ukulahlekelwa isisindo ngokususa umthamo emzimbeni akuyona ngaphezu kwezingu-10% zesisindo somzimba esiphelele. Okusho ukuthi, uma isisindo sakho sisezingeni lobubanzi buka-90-100 kg, ukuphonsa ama-kilogram angu-7 noma ngaphezulu ngeviki kunengqondo ngempela. Kodwa uma isisindo sakho singaphansi kuka-70 kg, cishe, cishe ngeke ukwazi ukuphonsa 7 kg ngezinsuku ezingu-7. Ukudla kusebenza ngempela, kodwa ngaphansi kwezimo ezithile. Ngokombono wabaningi, kubalulekile ukuthi ungaphuli, ngoba isonto lincane kakhulu.

Ukungafani

Ukudla kwesiSweden "izinsuku ezingu-7 - 7 kg", njenganoma yikuphi okunye, kunokuphikisana kwayo, okufaka:

• Ngesikhathi sokukhulelwa ne-lactation, ukudliwayo akukhuthazwa.
• Futhi kunqatshelwe ukulahlekelwa isisindo kulabo ababhekene nezifo zesigubhu esiswini, isibindi nezinso.
• Isifo sikashukela sinesinye isizathu sokushiya lolu hlobo lokudla.
• Uma uthatha noma yimiphi imithi, kungcono ukulinda.
• Noma kunjalo, ukudla okunjalo kwekhalori kungabangela ukusabela kokugula.

Isiphetho

Amathiphu ambalwa avela kwabanomsoco:

1. Izinsuku ungashintsha izindawo, into eyinhloko ukuphuza okunye okungafani nemifino nezithelo.
2. Ukuze udle kuyadingeka ukuthi yi-fractional ukuthi kwakungekho umuzwa wendlala.
3. 8 izibuko zamanzi ahlanzekile ngosuku kufanele.
4. Ukudla isidlo akufanele kube ngemuva kuka-9 ntambama.
5. Ezinsukwini zokuphuza, ulungise umhluzi.
6. Ngokushesha ngemva kokuphuma ekudleni, qala ukudla kahle, ngakho ungagcina umphumela owenziwe isikhathi eside.
7. Ukudla "kwezinsuku ezingu-7 kususa okungu-7 kg", ukubuyekezwa ukuthi ungazwa kanjani okuhlukile, ngeke kuhambisane nomuntu wonke, ngakho kubalulekile kuleli sonto ukuzilalela, ukuqapha impilo yakho.

Yiba njalo enhle futhi uqiniseka!