Imenyu Ukudla Japanese ngoba ezingu-7: ukubuyekezwa kanye Imiphumela

Sanquma ukuba unciphise umzimba futhi awazi ukuthi baziphathe kanjani futhi ukuqala kuphi? Ukuze uqale nezinguquko Ukudla. Futhi okuhle kakhulu - a Japanese wezinsuku eziyisikhombisa Ukudla. Hlala ku-ke - futhi qiniseka ukuze uthole umphumela oyifunayo. Kulesi sihloko uzothola hhayi kuphela Japanese Ukudla imenyu izinsuku ezingu-7, kodwa njengoba liziphathe ngendlela efanele, ukuthi AmaKh elahliwe akaphindanga wabuya.

Izinhlobonhlobo ekudleni Japanese

Ukudla lokhu yokudla kuhilela ayenqaba ephelele ukusetshenziswa izinongo usawoti. Futhi akukho imikhiqizo ufulawa noshukela. Lokhu uhlelo amandla kuzokusa akukho izinsuku ezingaphezu kwezingu-14. The eside ke akudingekile ukuba banamathele, njengoba umzimba uyakhathala, futhi kunzima ngempela ukuze athwale imithwalo yalolu hlobo. Lokhu Japanese Ukudla yasungulwa, futhi namuhla usezuze udumo okusezingeni eliphezulu.

kwesisindo

Ngaphambi kokuba sihlole amaJapane Ukudla imenyu izinsuku ezingu-7, ake sibone, ngenxa okuyinto kukhona ukwehla kwesisindo emzimbeni.

• Inani ezithile zokudla, ukudla okulula ayifakiwe ngokuphelele.
• Ukudla nge okuqukethwe ongaphakeme kilojoule, inani okuyinto ingeqi 1100, futhi ngezinye izikhathi akukho angaphezu kuka-600 kcal. Phakathi izinqubo catabolic emzimbeni by amandla ukuntula kwenzeka, ngokufanele umzimba mass incipha.
• Ukuba khona iphrotheni isamba elanele ukuvimbela ukulahleka yemisipha. On ukumuncwa futhi ukugaya of amaprotheni umzimba uchitha amandla amaningi, okuholela umzimba ngcono.
• On ukuncipha kuyazuzisa okuqoqiwe inani carbohydrate, njengoba siguqulelwa yamafutha amaningi emzimbeni.

izimiso eziyisisekelo

• Tindlela ecacile. Imenyu Ukudla Japanese izinsuku ezingu-7, yakhelwe hhayi kuphela ekulahlekelweni amakhilogremu extra ibilokhu iwohloka kancane kancane, kodwa futhi ukuze angonakali kwesikhathi eside umphumela. Futhi okubaluleke kakhulu, akakubekezeleli izinguquko ekudleni. It is nhlobo ukuze izinsuku eguqulayo kanye kwasemini menu, ibhulakufesi kanye dinner.
• Ukudla Japanese izinsuku ezingu-7 imenyu kuhlanganisa ekuhambisaneni ekudleni. Ayikwazi kuthathelwe indawo imikhiqizo okunye ahlinzekwa. Ivunyelwe kuphela esikhundleni isipinashi ezimhlophe iklabishi notamatisi utamatisi juice, noma okuphambene nalokho.
• Ukuswelakala kokusebenza ngokuhlanganyela ushukela. It is nhlobo amnandi, ufulawa, ukudla amnandi noju.
• Ukungabikho usawoti. Lolu hlelo ugesi kuhloswe ekususeni uketshezi okweqile kusukela umzimba, lapho kungase kuthathe cishe 30% ukhuluphele.
• Inani elanele okusamanzi. Ngosuku Kunconywa ukuba kudle amalitha akukho esingaphansi kwezinsuku ezimbili yamanzi ngaphandle igesi. Le mali akubandakanyi netiye.

• Njengoba ayebazi Japanese Ukudla imenyu izinsuku ezingu-7, laba besifazane ukushiya Izibuyekezo bemvelo recommendatory futhi zithi ngempumelelo, yiluphi uhlobo. Ngesikhathi esifanayo, izazi zokudla zitusa a bacabanga ezinhle futhi ukuthi iyiphi inketho efanele kakhulu kuwe. Uma une esincane isisindo okweqile, kuba impela okwanele, futhi ezingu-7. Uma une ngokudayisa sina, bese unamathela kulo ukudla izinsuku ezingu-14. Kulo mBhalo, ukulahlekelwa isisindo azungeze 10 kg, yokuqala - kufike ku-6 kg.
• Khulisa ngokuya kokuvinjelwa. Ngenxa yezingozi ezingenzeka umzimba isikhathi esingaphezulu kwezinsuku 14 ukuze uqhubeke like ukudla Ukudla bengayi.
• entry kancane kancane futhi ophumayo kusukela ekudleni. Ukudla Japanese izinsuku ezingu-7 (ukubuyekezwa kanye imiphumela ukukholisa kwethu) nomthelela obonakalayo labo babe pre-image kwamandla ayizange ukudla. Futhi ukusebenza ngcolile among labo idluliselwe ohlelweni kusuka kwamanye ukudla. Ngamandla ngosuku olwandulela Kunconywa ukuba zihlele ngokuzila ukudla ngosuku, isibonelo, i-apula noma kefir. Noma ungenza dinner ukukhanya - abilisiwe irayisi elinsundu nemifino fresh. Uma uphume udinga kancane kancane ukwethula ukudla kwansuku zonke, endaweni ethile ngesonto elilodwa.

izinzuzo

Ngaphambi zisebenza ngokwakho amaJapane Ukudla imenyu izinsuku ezingu-7, futhi imiphumela Izibuyekezo kufanele kutjhejwe, kanye ukuba ujwayelene kunezinzuzo zako kanye nebubi.

Cabanga ngoba ekuqaleni izinzuzo zalesi Ukudla:

1. Ngokusho ukubuyekezwa, lokhu kwesisindo indlela ikuvumela ukuba balahle extra 6 kg. Konke kuncike inani isisindo okweqile - uma kuba okuningi ke, ngokulandelana, futhi ukunciphisa umzimba kungaba ephawuleka kakhulu.
2. Lokhu Ukudla, ngokusho kwabanye izimangalo, ngeke kusize nje ukunciphisa umzimba engadingeki, kodwa futhi ukushintsha imikhuba emibi yokudla, futhi kujwayeleke izinqubo umzimba.
3. Esinye isici esihle esimweni esingajabulisi ukuthi ukuhlala ukudla okunjalo kuyinto kahle kulula. Kakade emva kwezinsuku ezimbalwa umzimba Ufika esetshenziswa ohlelweni olusha amandla, cishe akukho umuzwa indlala.
4. Ngaphezu kwalokho, ekudleni Japanese izinsuku ezingu-7 (impendulo kanye nemiphumela emva isicelo kusikisela) has ngempela nethonya elihlala njalo. Uma, ngemva kokuqedwa kwalo ingahambi ukudla, maduzane unciphile akunakwenzeka ukuba ngibuye.

amaphutha

1. ikhalori okuphansi. Lokhu Ukudla kuhilela carbohydrate omncane. Ngezinye izinsuku, uma ukusetshenziswa kungekho kilojoule angaphezu kuka-600. Ngakho-ke, izazi zokudla musa batusa ukusetshenziswa njalo - izikhathi ezingaphezu kwesisodwa ngonyaka.
2. Izimo. Ngokusekelwe Izibuyekezo yokudla Japanese, le ndlela kwesisindo akufanele isetshenziswe ngabantu abaphethwe isifo senhliziyo. Njengoba isidingo nsuku zonke ukuze baphuze zemvelo ikhofi black, uyakwazi zibulale esimiso senhliziyo nemithambo yegazi.
3. Ukudla Japanese izinsuku ezingu-7, lapho uphakamisa ukudla imenyu, has kwenkinga enkulu kusukela umbono izazi zokudla ngoba ochwepheshe ukweluleka udla njalo kancane izikhathi 4-5 ngosuku.
4. Akunconyelwe ukuhlala ekudleni lactating nabesifazane abakhulelwe. Kulokhu, kungase kube nemiphumela ezingalindelekile kakhulu.

Ukudla Japanese izinsuku ezingu-7: imenyu, ithebula

Kusukela kuqala ngosuku lwesithupha ngesidlo sasekuseni kudingeka baphuze 200 ml zemvelo ikhofi black. Ngosuku lwesikhombisa ilanga, ikhofi kumele ithathelwe indawo green tea. Amaqanda, inkukhu kanye yenkomo Kufanele udliwe kuphela abilisiwe, izinhlanzi avunyelwe yokosela ku uwoyela zemifino noma ukupheka. Liphinde ovunyelwe ukusebenzisa 1% yogurt izithelo ezifana amawolintshi, amagonandoda nama-apula.

Ukudla Japanese izinsuku ezingu-7 (amagremu imenyu) kusikisela ekudleni okulandelayo:

Okwengeziwe kumenyu

• Ukuphuza amanzi kufanele kube amaminithi angu-30 ngaphambi kokudla nangemva ngemva kwamahora angu-2.
• Indlela engcono ukupheka kuyinto ukuphathwa umusi, kulandelwa ukupheka, ukubhaka futhi yokuwugazinga senzeka zokugcina.
• Kubalulekile ukuthi ukudla babe ngesikhathi esifanayo.
• Endabeni Izimo noma uma ungathandi ikhofi, kungase kuthathelwe indawo green tea.

Ukukhetha umkhiqizo isimiso

• Coffee. Lokhu isiphuzo unikwa umzimba ukushesha. Ukusetshenziswa kwayo e elilungile kufana umphumela ezingcono kakhulu kwi-uhlelo senhliziyo nemithambo yegazi. Ngenxa izakhiwo antioxidant, kahle ivikela amaseli kusuka radicals khulula ebulalayo. Yemvelo ikhofi black ovunyelwe bamelele green tea.
• Iklabishi. Iqukethe inani okungenani kilojoule - 100 amagremu ama-akhawunti angu-30 kcal. Kukhona umbono ukuthi ukugaya iklabishi umzimba uchitha amandla okuningi kunalokho uthola. Inani elikhulu fibre sesigcilikisha kunomthelela hhayi kuphela ukusheshisa ukugaya kodwa futhi kunciphisa isisindo amafutha ayingozi okuyinto lingene egazini. Ngaphezu kwalokho, iklabishi uqukethe amavithamini amaningi B, no-C, A, U, futhi ukulandelela izakhi (manganese, potassium, zinc).

• Izaqathi. Kuyinto unothile ngamavithamini A, B no carotene. It okuqukethwe futhi okusezingeni eliphezulu manganese, molybdenum futhi ayibe. Vitamin B ivikela emathonyeni ezicindezelayo isekela ekusebenzeni kahle isimiso sezinzwa esiyinhloko. Nakuba uvithamini A Kusizuzisa ngesimo sezinwele, izinzipho kanye isikhumba, kuthuthukisa mbono.
• Imifino bawumthombo isidumbu amavithamini, amanzi nefayibha. Futhi okubaluleke nakakhulu, zingabantu sangakwazi ukuthola amafutha. Khonza isaladi imenyu ukuze lubonakale kakhulu.
• Inkukhu kanye yenkomo abaholi kokuqukethwe amaprotheni, eziqukethwe 100 amagremu. Kulokhu, amanoni kulezi ukudla inombolo ubuncane. Esikhathini amaprotheni isilwane kuqukethe ama-amino acid ezibalulekile ezidingekayo ukuze sibe nempilo enhle kanye nokusebenza elikhulu umzimba iyonke.
• Fish ubhekwa umhlinzeki ezibalulekile polyunsaturated okunamafutha acid ayadingeka ukuze izinwele eqinile, isikhumba zazivuma, kuthuthukisa umsebenzi ubuchopho. Phosphorus, kanye inhlanganisela yayo nezinye izakhi, uthanda ukusheshisa izinqubo yokucabanga kanye inkumbulo ngcono.

Ezenye nokubuyekeza

Baningi impela abesifazane oyikhethile bona njengendlela ukunciphisa umzimba Japanese Ukudla imenyu izinsuku ezingu-7. Izibuyekezo kanye nemiphumela (isithombe ngezansi sikhombisa kubo) bayakufakazela ekulenzeni libe namandla. Ngokuhamba kwesikhathi, ukudla ungalahlekelwa 8-9 kg. Eqinisweni, inani amakhilogremu oshonile kuzoncika ezintweni eziningana:

• Isimo isimiso sezinzwa.
• Ukuvivinya umzimba.
• isisindo kokuqala.
• isimo umzimba.

Ukugxila kobufakazi eziningi zalabo banamathela kuleli Ukudla, kumele kuphetfwe ukuthi ukulahlekelwa isisindo ngokuvamile hhayi ngaphansi kuka 5 kg. Nakuba ngaleso yokuphila yeselula futhi isisindo esikhulu angashiya amakhilogremu 10.

Nokho, ukukhetha ukudla kungase ukumelana akupheleli abanye ukungabi nogqozi, bese kuba khona umuntu akukho amandla. Ngokuvamile cishe uqede uhambe lapho kugqashuka ubuhlungu esinyeni nenyongo noma isisu. Labo ephethwe ukuba sisinde kuze kube sekupheleni, bathi siyisinqumo esinzima kunazo zonke Ingxenye yokuqala yayithi kwakumelwe ukuba basinde lapho umbhangqwana wokuqala lezinsuku, bese ucabanga ukudla hhayi kaningi.

Futhi ukuphila kwakhe kwakusengozini inkinga enkulu: abesifazane abaningi isisindo liyabuya ngesikhathi esifushane. Ukuvimbela lokhu, kufanele siphume ekudleni esifanele.

ngendlela efanele

(Kulandele ngokuqinile amamenyu, imikhiqizo amagremu ngalesi) Ekugcineni yaphela nge-Japanese Ukudla kanzima izinsuku ezingu-7! Imiphumela ujabulise, kodwa kufanele balinde isikhathi esingakanani? Kulokhu, impendulo ilula: uma masinyane ibuyela ukudla okuvamile ke imizamo yakho nje kwamasonto ambalwa uzobe encishisiwe zero. Lokho isisindo anibuyelanga, kufanele kube efanele ukuba bahoxe ekungeneleni Ukudla.

izimiso eziyisisekelo ephumayo

• Lokukhipha isikhathi akufanele kube ngaphansi kwezinsuku 14. Kungaba uma uthanda ukudlulisa.
• Zama unamathele eseduze Ukwakheka kwakusihlwa, kancane kancane ngokungeza ukudla ukuba ukudla okulula, kwasemini kanye sasekuseni.
• Awudingi ukuba inciphise amaprotheni.
• Konke okukhiphayo efiselekayo ukunweba mngcele kasawoti.

Kuyadingeka ukuba kancane kancane ukwethula imikhiqizo emisha ukwandisa okuqukethwe kwama-kilojoule futhi ezingeni isilinganiso carbohydrate, amaprotheni namafutha.

Ukufaneleka kanye Ukudla

Uma ejwayele imisebenzi ngokomzimba ezithile (isib, Pilates izikhathi 3 ngesonto), asikho isidingo ukwandisa ukushuba futhi imvamisa ukuqeqeshwa. Lena sasivumela esiqinile yokudla uhlelo, futhi impilo yakho ku inqubo obonisa kungaba kubi kakhulu (singagqunqi kwamehlo, isiyezi kanye nokunye. D.).

Ungakhohlwa mayelana nsuku zonke ekuseni umzimba, esikhundleni lift udladla ngoba izitebhisi, ukuhamba okungenani ibe ihora elilodwa ngosuku, ungabi lazy ngenkuthalo uphumule ngesikhathi ngempelasonto.

esikhundleni isiphetho sendaba

Sengiphetha, ngithanda ukukhumbuza wena ukuthi ekudleni Japanese izinsuku ezingu-7 (amamenyu, ukubuyekezwa banikwa ngaphambili) has kokubili amaphuzu emihle nemibi. Ngakho-ke, kufanele yakhetha kuphela ngemva asihloli bonke ngobuhle nangobubi bawo. Ngemva ukwehluleka ekupheleni angase abhekane hhayi kuphela abalulekile kwesisindo, kodwa futhi abe nezinkinga ezingathi sína ne ipheshana wokugaya ukudla, kuyilapho ukwenza ushintsho ayilungile evamile uhlelo ugesi uzobuya zonke AmaKh yakho elahliwe. Uma ulandela zonke lezi amathiphu, futhi okubaluleke kakhulu, ukuba athobele imithetho yokudla, umphumela ngeke bathathe isikhathi eside, futhi umphumela uyoba eside.