Ukudla Ngempumelelo izinsuku 4

Akukho owesifazane emhlabeni ukuthi akazange kubonise okungenani kanye nokuphila kwethu njengabantu ukuzincisha ukudla. Ezweni kukhona indlela yokudla ehambisana nempilo eziningi ezahlukene, futhi ngamunye ulandelwa umgomo wakhe. Ezinye ethandwa kakhulu - ukudla okusheshayo, injongo okuyinto - ukulahlekelwa ethile Kilos isikhathi encane kwesikhathi.

ukudla Fast

Ngokuvamile, ukudla okunjalo ibizwa ngokuthi indlela yokudla ehambisana nempilo abadlali, amamodeli abadansi. Ngenxa yokuthi njalo kudingeka uzigcine isesimweni, kodwa ngezinye izikhathi kunezimo lapho kunesidingo esiphuthumayo ukujikijela ukhuluphele kancane. Plus lezi indlela yokudla ehambisana nempilo ukuthi abasithathi isikhathi esiningi, akudingeki ukuchitha imali eningi.

Ukudla izinsuku 4

Ukudla umlingisi ngokuyikho futhi edumile kakhulu izinsuku 4 elisetshenziselwa ukunciphisa umzimba, futhi ngokuthi mono-Ukudla kuvimbela calories ngokuphelele akufaki kusukela ekudleni ushukela nosawoti.

Ngakho, wenza Ukudla :

• Usuku 1. Yidla kuphela kudingeka irayisi, aphuze ngayo utamatisi juice. Utamatisi juice ayiqukethe ngosawoti noma ngoshukela, nelayisi, kuyatuseka ukuba ukhethe ensundu, nakuba okwaziyo futhi ezijwayelekile.
• Usuku 2. Ungakwazi uphuze kefir udle cottage shizi ngokuqukethwe amafutha ongaphakeme. Inani ukudla kudliwa awugcini. Geza phansi ngamanzi ahlanzekile kuphela.
• Usuku 3. Ungakwazi inyama abilisiwe. Kungcono ukukhetha ekudleni yenkomo, inkukhu noma turkey. Usuku kumele kuqale nge green tea ngaphandle ushukela.
• Usuku 4. Emini udinga baphuze lembodlela yewayini elibomvu futhi adle ushizi kuphela. Labo musa kudle utshwala, iwayini Ungashintshanisa orange juice.

Nokho, ukuze uqedele ekudleni iwayini akukuhle njalo. Okokuqala, ngisho esisuka ibhodlela lewayini ngosuku, ungakwazi kalula ukudakwa, futhi uma kuba usuku ukusebenza ke ukuza emsebenzini kamnandi utshwala nokudla sizochaza ke kancane kancane ongaziwa. Ngakho-ke, kukhona izindlela ezimbalwa ukuthi kunokwehluka yokudla umlingisi yangempela, kodwa ngaphandle utshwala. Isici esivamile se-indlela ngamunye ukuvinjelwa ukusetshenziswa kwamanzi ngosuku lokugcina.

Recipe 1: irayisi, yogurt, izimfanzi, ikhabe.
Recipe 2: irayisi, yogurt, yenkomo, apula.
Recipe 3: irayisi, yogurt, inhlanzi, amagilebhisi.

Ukudla lukakhukhunathi

Abaningi eyaziwa kahle izakhiwo ewusizo lukakhukhunathi kakhukhunathi phezu lonke, kodwa hhayi amaningi ziyazi ngangokusemandleni akhe ukuba ashise isisindo okweqile. Lapha, kuvela ezihlukahlukene tricks. Okokuqala, indima enkulu eyadlalwa Ukwakheka kwamakhemikhali kakhukhunathi, futhi okwesibili, abekho ngaphansi okubalulekile okuphathelene nokwakheka kwendawo kakhukhunathi. Ungesabi nakancane kakhukhunathi Ukudla izinsuku 4: izinqubo okumelwe kudingeka babe hhayi kuphela kakhukhunathi.

Okokuqala, kufanele siqonde ukuthi zinesisindo esiphansi, okuhlangene ishiywa ngokushesha kakhulu ubuye. Phela, ukuze sifinyelele nomphumela esitebeleni kubalulekile ukushintsha ngokuphelele ekudleni. Futhi okwesibili, ukudla okunjalo kungaholela yokuthi umzimba uzoqala Thenga kakhulu imikhiqizo sesikhathi esizayo, ngoba ukudla okunjalo kungaba ezicindezelayo umzimba.

izakhiwo ewusizo kakhukhunathi

Njengengxenye lukakhukhunathi kukhona omningi izakhi: i-vitamin E kanye C, fructose, fibre, kanye ezihlukahlukene amaminerali. uwoyela kakhukhunathi has impahla eziningi ezingavamile. Ngezinye 50% liqukethe lauric acid, okuyinto i antioxidant zalo izakhiwo ezaziwayo. Ngaphezu kwalokho, into ine umsebenzi lipolytic.
Isakhiwo kakhukhunathi kuwusizo ukuthi ukuze ukuhlafuna isiqeshana ke, kudingeka basebenze kanzima. Ngo inqubo mastication isebenze amathe, futhi reflex nokuhlukaniswa ayo wokugaya ukudla kanye enzyme, ethuthukisa inqubo ukugaya izikhathi 4. Kodwa ngisho ne mastication isikhathi eside kukhona izingcezu ezincane kakhukhunathi, futhi aqukethe imicu. Ekugcineni bandisa bese ugcwalisa isikhala esiswini. Ngakho-ke, ukudla esincane kakhukhunathi kungaba isikhathi eside ukuzizwa saturation amnandi.

Indlela Yokuthola kakhukhunathi Ukudla:

• 1 usuku: kwasekuseni udinga ukudla uginindela isigamu kakhukhunathi, kuhlanganise ubisi, 2 wezipuni irayisi okuphekwe. Okokuqala kufika irayisi ubisi, futhi ngemva kwemizuzu engu-15 - kakhulu inyama. Ngesikhathi sokudla kwasemini uzodla kuze kube eziyikhulu amagremu of ushizi, ugeze phansi nge green tea ngaphandle ushukela. Dinner siqukethe kwengaphakathi, ubisi (kakhukhunathi izinsalela) kanye akuphelele irayisi isidlo.
• Usuku 2: ekuseni lesibili usuku povoryaet kuqala. Isidlo sasemini - 5% fat cottage shizi, 150 amagremu. Dinner - kuyafana ibhulakufesi.
• Usuku 3: Morning - polkokosa futhi 60 amagremu elayisi (3-4 wezipuni). Isidlo sasemini - 2 izinkomishi green tea. Kusihlwa - engxenyeni esele yenyama Ukhukhunathi nobisi, 2 wezipuni irayisi, 50 amagremu of ushizi.
• Usuku 4: Morning - 2 wezipuni irayisi futhi polkokosa. Isidlo sasemini - yesibili uhhafu kakhukhunathi. Kusihlwa - ephansi fat cottage shizi, 120 amagremu.

Zonke imikhiqizo ezinkulu zalolu Ukudla kuyinto wezokudla. Curd kufanele uthathe ephansi fat, nelayisi kufanele kuphela mhlophe, ngoba ayiqondakali kugaywe nsundu kanye kakhukhunathi ngeke unike nomphumela omuhle kakhulu. itiye Green kufanele ukwenziwa eqinile. Uma emini kwakukhona umuzwa indlala, kufanele uphuze ubisi lukakhukhunathi. Esikhathini esitolo bayidayise kanzulu, ngakho kungcono kakhulu ukuba alulaze. Ayikho ezingaphezu kuka 2 izibuko ngosuku. Coconut Ukudla ivumela izinsuku 4 aphonse kusuka 3 kuya ku-6 kg isisindo.

Okudla "izithelo nemifino"

Kuyinto Ukudla elula izinsuku 4. Minus 4 kg ekupheleni ke, ungabona ncamashi.

osukwini olungu-1. Morning - isaladi ikhukhamba paprika, kungekho usawoti wanezela, ukugcwalisa eyodwa isipuni samafutha (uwoyela linseed noma umnqumo). Phuza ingilazi itiye eliluhlaza kungaba. Kamuva ngabo uvunyelwe ukuba ukudlele i orange. Ngezinye kwasemini nawe ungadla inhlanzi steamed noma inkukhu nge dish side of imifino, ungenza isaladi. Umthamo - ambalwa apula noma ikiwi. Eyodla, engcono ukupheka nokudla zucchini utamatisi kanye aubergines kanye ulethisi.

Usuku 2. Morning - isaladi yamakhukhamba, upelepele notamatisi ngamakhambi kanye ibhotela. A inkomishi yetiye oluhlaza. Njengoba isidlo, baphuze ambalwa izinkomishi yogurt. Isidlo sasemini - futhi imifino, manje kubhakwa, futhi isobho imifino kudingekile ne ukwengeza isilimo esidliwayo esinamagatsha anamanzi. Ntambama isidlo - umbhangqwana yamakhukhamba. Dinner - sikadali ngamakhambi, itiye ngaphandle ushukela.

Usuku 3. Morning - isaladi ukukhanya izithelo eziningana futhi 150 amagremu yogurt, i-apula (mhlawumbe oluhlaza). Isidlo sasemini - isaladi nge izithelo kanye izithelo ne-yogurt sigqoka, itiye ngaphandle ushukela. Umthamo - pair of kiwi. Kusihlwa - izithelo ezimbili ezincane ezifana ipheya kanye orange. Ungaqeda usuku nge ingilazi 1% kefir.

4 suku. iphindwa ngokugcwele ngosuku lokuqala.

Amaphrotheni noma amaprotheni yokudla izinsuku 4

Loluhlelo ukudla kungenye Ukudla inketho izinsuku 4, eliphumelelayo ziyolekelela lesi sikhathi kuyoba nokuvivinya umzimba ngendlela elinganiselayo, kusukela esindayo kufanele kugwenywe.

osukwini olungu-1. Morning - nepepper bran nezinkezo 1-2, 6-7, uphayini nuts, nendebe 1% yogurt. Isidlo sasemini - 200 amagremu 5% fat cottage shizi. Kusihlwa - 200 ml yobisi olufudumele noma yogurt. Phakathi ukudla belulekwa ukuba baphuze amanzi ekamelweni lokushisa nokubanda green tea.

Usuku 2. Morning - omelet ku pair of amaqanda 4 nge zasemazweni, 2 tincetu utamatisi kanye 200 amagremu of inyama emhlophe. Isidlo sasemini - ucezu salmon umbhangqwana ngaphandle izinongo kanye usawoti kancane, ungakwazi ukupheka izinhlanzi phezu hlupha. Umthamo - abilisiwe yenkomo kusaba amagremu 100 kanye ikhukhamba encane ukwedlula. Dinner - inhlanzi futhi ukuze umbhangqwana, hhayi ngaphezulu kuka-300 amagremu.

Usuku 3. Morning - 1-2 wezipuni phansi bran, ambalwa amaqanda, abilisiwe soft-abilisiwe. Isidlo sasemini - 180 amagremu ushizi ingilazi 1% yogurt. Dinner - 300 amagremu of yenkomo abilisiwe noma iwundlu (ukususa amafutha).

4 suku. Emini udinga ukudla kilogram of inkukhu webele ngaphandle usawoti. Ungaba amakhambi isidlo, futhi inyama ukunambitha kanye kalamula ukunambitheka.

Ngokufana amaprotheni amaqanda yokudla izinsuku 4, lokususa 4 kg imiphumela okuzokwenza ukujabulisa amantombazane amaningi. Zonke imikhiqizo ziyafana, nje kudingeka esikhundleni ubisi, inyama kanye nenhlanzi amaqanda.

ephansi fat Ukudla

Contraindicated kubantu nge kolwelwesi kanye nesifo.

Usuku 1: usuku lonke ukuze baphuze 1.5 amalitha utamatisi juice kanye nobisi litre ka 2.5% kanye naye 4 zarnovyh udle isinkwa (mhlawumbe rye).

Usuku 2: emini ukudla pair okhamiwe wahlanganiswa zikabhanana, apula kanye amakhilogramu uju.

Usuku 3: usuku uvunyelwe ukuba ukudlele amaprotheni amaqanda 4, isipuni esigcwele bran, nepepper lube impuphu, bese ukuwaphuza konke okudingayo ilitha iyogathi.

Usuku 4: isaladi ehlanganisa iklabishi oqoshiwe, beetroot fresh (1 x), izaqathe, vukuza on a grater indawo (3 izingcezu), apula yashizi oluhlaza (4 izicucu), i-pair of nezinkezo ikhekhe zikaphayini nuts. Ukugqoka ingenye isipuni uju. Yidla isaladi zonke kunesidingo ngemithamo ahlukaniswe (4 kuya ku-6).

Ukugcwaliswa ekudleni

Okukhiphayo oshiwo ngenhla nanoma yokudla lufanele lwenteke kulamazinga lalandzelako kancane kancane. It is nhlobo ukukuthinta amafutha, okuthosiwe, ezinoshukela, ufulawa. Kukhona konke ongakwenza, kodwa izinto eziningi ezincane. Ukudla ngemuva Ukudla qiniseka ukufaka ezihlukahlukene imifino steamed nokusanhlamvu. Ngaphezu kwalokho, ngokuvamile ahlale phezu ukudla okunjalo akudingekile, kanye ngenyanga kwanele ukugcina isesimweni hhayi kakhulu ucede emzimbeni wakho.

Ukudla Fast isiyenziwe izibuyekezo ezahlukene, kokubili kokuhle nokubi. Kodwa iningi Ukudla izinsuku 4, okuyinto iningi Izibuyekezo akhayo, kuletha imiphumela emihle. Nokho, qaphela ukuthi nanoma yokudla esiphuthumayo kungaba nemiphumela engathandeki.