Ulahlekelwe isisindo esihlwabusayo: emabhontjisi Ukudla

Labo abazama balahle Kilos extra wazi ambalwa zokudla ukunciphisa isisindo. Ngokuvamile, abaningi kwesisindo indlela kuhilela ukusetshenziswa ezimbalwa kuphela izinhlobo zemikhiqizo noma kakhulu ukunciphisa engayitholi caloric, enikeza umuzwa njalo indlala , futhi ngenxa yalokho, ukuphazamiseka kungenzeka. Futhi uyavuma bazodla isidlo efanayo isonto noma ngaphezulu ngakho isidina.

Uma ufuna ukuqeda 3-4 kg isonto ngalinye, futhi ngesikhathi esifanayo ukuthi ukulahlekelwa amafutha, hhayi mafutha mass umzimba, wena kuzokusiza emabhontjisi Ukudla. Akwanele nje amandla ngezindlela ezihlukahlukene, njengoba ubhontshisi - kungcono ubhontshisi, uphizi, chickpeas, ummbila, udali nokunye. Lokho okushiwo yile Ukudla ukuthi udle ukudla okunothile amaprotheni kanye fibre, kanye B amavithamini nezingxenye ezihlukahlukene trace. Eyokuqala izingxenye ezimbili ukukusiza ukwehlisa umuzwa indlala bese amaprotheni ngokwanele, kodwa futhi kusheshiswe umzimba. Bean Ukudla, yebo, kukhawula inani imikhiqizo esetshenziswa, kodwa ayisho ukuthi 'bayohlala ezihlalweni ubhontshisi. " Ungase futhi udle izithelo (ngaphandle ubhanana kanye amagilebhisi), imifino, ephansi fat ushizi yogurt aphuze itiye ezingenashukela noma ikhofi. imenyu okunemininingwane kukhonjisiwe ngezansi. Ngemva kwezinsuku eziyisikhombisa uyojabula ukuthola ukuthi izikali kakhulu ephambuka kwesobunxele (isb. E isisindo sakho yehlile), ezempilo isibe licace isikhumba (sibonga ahlanze amathumbu).

Bean Ukudla: imenyu sonto

Ngakho, unquma ukuba bazame lokhu Ukudla ethile. Ukudla okukhulunywa ngaso ku-emalanga eliviki futhi ukudla.

osukwini olungu-1

Wena ukuba adle ibhulakufesi cereal noma ubhontshisi esinkwa se-rye nge nocezu ephansi fat ushizi kanye ingilazi kefir. Uma ujwayele ukudla kwasemini, bese ukulungiselela izithelo isaladi amawolintshi, apula kanye ikiwi nengxenye. Ngesikhathi sokudla kwasemini - isidlo esikhulu, ubilise 100 g ubhontshisi (isisindo dry), inkathi amafutha iphalishi spoon yemifino, baphuze ingilazi yemifino juice. Ungakwazi ukuthatha utamatisi, kanye ukwenza iningi izaqathe, isilimo esidliwayo esinamagatsha anamanzi nokunye. A dinner ukulungiselela encane ingxenye iphalishi nesitshulu, isaladi sigqoka ne kalamula uviniga balsamic. Konke lokhu baphuze phansi ingilazi juice izithelo, kungcono ngaphandle ushukela.

usuku 2

Qala ekuseni yakho nge-yogurt engenawo amafutha nedlanzana omisiwe. Isidlo sasemini, ungeqa noma udle ambalwa apula noma ezinye izithelo ozithandayo (kodwa bafuna ubhanana uvinjelwe futhi amagilebhisi). Ngesikhathi sokudla kwasemini, wenze isaladi iklabishi zifakwe emanzini anosawoti bese anyanisi oluhlaza, okungase icala esincane samafutha zemifino. Futhi ubilise stogrammovuyu ingxenye ubhontshisi. Ezokudla inikezwa inhlanzi, abilisiwe noma steamed, kanye 100 amagremu ka peas green, kungenziwa agcinwe.

usuku 3

Ukuze sasekuseni nawe ungadla isethi efanayo imikhiqizo engase ibe nawe ngosuku lokuqala ekudleni. Ngakho, lapho isidlo yesibili ivumela kuphela izithelo. Isidlo sasemini uzokunika ukunconywa ipea iphalishi (thumba 5-6 Art. L. Of uphizi) nemifino isaladi, okuyinto engcono ukugcwalisa nenye kalamula uviniga balsamic. Eyodla, wenze emabhontjisi isobho lula futhi okuhle kunakho konke-ke sipheke zemifino kunokuba inyama umhluzi, imenyu ayohlanganisa isaladi futhi ingilazi utamatisi juice.

usuku 4

Bean Ukudla sekuseduze aliqede, futhi phakathi nezinsuku zokuqala ezintathu, cishe Sahlukana 1-3 kg isisindo. Ngalolu suku, yidlani ukudla kwenu kwasekuseni ubhontshisi wakho, ushizi, iyogathi, njll, ngaphambi kwesidlo, ungakwazi ukudla izithelo ezimbalwa noma abenze ku isaladi. ukudla Main izokuba amagremu 100 ubhontshisi, inhlanzi abilisiwe (150 g) futhi isitsha esincane yemifino isaladi. Kodwa ukudla kwakusihlwa ayimjabulisi satiety futhi ezihlukahlukene - uzoba ukuba saneliswe 250 g ipea isobho kanye ambalwa tincetu tesinkhwa omnyama noma bran.

usuku 5

Ngalesi sikhathi, ibhulakufesi izokuba ephansi fat cottage shizi no omisiwe. Ngaphezu kwalokho, ngaphambi emini, ungakwazi bazitike izithelo fresh. Ngesikhathi sokudla kwasemini, ukulungiselela ingilazi yemifino umhluzi, 200 of udali abilisiwe isaladi neklabishi. A dinner izokuba isitshalo seqanda iyisitshulu kanye obuncane esinkwa se-rye.

usuku 6

Ukudla kwasekuseni salokhu Ukudla usuku kumelwe sokulungiselela kusengaphambili. Cishe 150 g ngelanga germinating emabhontjisi. Lokhu dish okunempilo kubalulekile ukugeza phansi yimuphi juice zemifino. Ngaphambi kwasemini, njengenjwayelo, nawe ungadla izithelo. ukudla Main kuhlanganisa 250 amagremu ipea isobho kanye sebekujwayele zemifino isaladi ngaphandle uwoyela. Uma kakhulu ufuna adle, le menu ungakwazi ukwengeza nocezu rye isinkwa. A dinner ekulungiseleleni yemifino sikadali, kodwa kwalokho samafutha zemifino kufanele kube incane khona, futhi izithako ungangezi amazambane kanye beetroot.

usuku 7

Ngesikhathi sokudla kwasekuseni, a ephansi fat cottage shizi. Isidlo sasemini futhi bayokwazisa ezihlukahlukene - Lungisa 100 g nokudla uphizi oluhlaza noma ubhontshisi, kanye isaladi ka neklabishi. Phakathi ukudla nawe ungadla izithelo. Dinner ngalolo suku izokuba ipea iphalishi, amagremu 100 inyama ngaphandle amafutha, futhi 1-2 tincetu esinkwa se-rye.

Ngakho, emabhontjisi Ukudla isisindo ukulahleka usuphothuliwe. Kodwa bahlanganise kangcono imiphumela, kanye nalabo abadinga ukulahlekelwa impela eningi isisindo, le menu kumele okuphindaphindiwe kusukela ekuqaleni kwesonto lesibili. Ngenxa yokuthi ukudla ehlukahlukene, ukumelana ngisho 14 izinsuku akunzima. Futhi-ke, ngesonto lesibili kuyokwenzeka kalula kakhulu kunezokuqala. Umzimba wakho isivele ejwayele kwezithibelo ezithile, zihlanzekile, futhi ngeke yini ufune ukudla amnandi noma okunamafutha. Bean Ukudla ukubuyekezwa kanye zici ngempela omuhle, ngeke ngempela usizo ukuqeda 3-5 kg (noma ngaphezulu) amasonto amabili. Okubalulekile, musa ukuhlala kuso ezingaphezu kuka ngesikhathi esibekiwe, futhi ukubukeka yokugula, xhumana nodokotela wakho. Khumbula, ngisho ukunciphisa umzimba, kudingeka siqhubeke ukudla ngendlela efanele, ligcine engayitholi caloric ngokulinganisela, kanye nemidlalo. Kulokhu, ngamakhilogremu esehambile ngeke ibuyele kuwe.