Iintsuku bazilile: ukwahluka. Benefits. Usuku kakhulu ngempumelelo nangokuzila

Ngexesha leholide, ngoko ufuna ukuphumla, ulale phantsi phezu kwesingqengqelo, imphathe ngokwakho ukuba dessert esimnandi kwaye, kakade, ukuzama zonke salads kunye sauce okunamafutha! Ukuba uyanikezela kule ngokwentshukumisa, kungekudala uza kufumana inzuzo ubunzima esiqinileyo. Kodwa musa ukothuka. Ngokuqhelekileyo, amanani ezoyikekayo musa ukubonisa ubunzima amanqatha ezifowunelweyo (kuhle, mhlawumbi abantu abaninzi kangaka ukugcina iintsuku ezimbini okanye ezintathu!), Ke kaloku ukulinganiswa ukutya kunye avalelwe amanzi unexamined. Ukuze uphinde noxolo lwengqondo balahle loo kilograms ukugeleza ukunceda iintsuku ukuba bazilile. mini-ukudla iinketho uyakwazi ukufunda eli nqaku, ngoko kuziva wena uze ufumane yoko enkulu.

Izimo

Phambi kokuba baqale ukuthetha best imihla yokumpompoza, ndifuna ukuthetha malunga nokhuseleko. Ukuba unesifo nasiphi na isifo, une nokwaliwa, wena uyancancisa okanye ukhulelwe, kufuneka ufumane imvume nogqirha wabo. Ngokuqhelekileyo, abantu abatsha (iminyaka 30-35) liyi of lezempilo kunye nempilo egqibeleleyo. umzimba zabo zingandenzakalisi milk amancinci utshintsho elifutshane elide kwisidlo sakho. Kodwa abantu abadala kunjalo kufuneka bahlale kunye nokuthintela iingxaki kunokwenzeka. Emva ukuthetha nomntu owayendifundisa uyakwazi ngokukhuselekileyo ukukhetha naziphi na iintsuku nokuzila (iinketho kunye nezindululo, siya inkcukacha ngezantsi).

iingcebiso jikelele

Nciphisa ubunzima emva kweeholide kunokuba oluikhawuleza xa ukuqinisekisa ngokwakho umsebenzi motor ngokwaneleyo. Yiya ukuhambahamba epakini, ndikhwele Ukuskiya, yiya salo, ukufumana ilityalwe yonke ibhayisekile kwigunjana. Ekugqibeleni, thatha abantwana uze udlale nabo eyadini! Ukuba fan ye ubunzima ngqo kunye namanyathelo, mhlawumbi ufuna ukwazi ukuqonda indlela ezihamba oko ngokwaneleyo. Ukwenza oku kuya kufuneka sisixhobo esincinane ekuthiwa pedometer. It ungathenga kuyo nayiphi na ivenkile okanye iimpahla zemidlalo koovimba. Ukongeza, ukuba unalo ifowuni mihla kunye ufikelelo kwi-intanethi, ungakwazi thwebula app luncedo eya kukunceda ukwazi ukulawula umsebenzi motor. Wokuqhuba (kunye nayiphi na enye) imini, kufuneka wenze amanyathelo ubuncinane-10 000, yaye engcono ukusuka 12 000 ukuya ku-14 000.

Isibakala sokuba yonke imihla adle iilitha ubuncinane ezimbini amanzi acocekileyo, ke nikuvile ezingaphezu kanye. Ngoko ke, wena uyazi ukuba amanzi inceda ukususa ubuthi (leyo, ngasendleleni, siqaqambisa ukutya undigested), luthintela isenzeko ukufuma ukuhluleka kwiiseli, ngcono ukugaya. Kodwa kukho imeko ekufuneka silandelwe ngokuthe ngqo - akwamkelekanga ngokupheleleyo ukuba usele iziselo (kwaye ingakumbi yonke yangosuku) ngoko nangoko. Loo ndlela azakulimaza kuphela impilo yakho, kodwa kukhokelela ekufeni. Ngoko ke, usele amanzi iinxalenye ezincinane imini yonke. Kwaye ukuba ufuna ukwenza imo obutofotofo ngakumbi yokusela, ongeze isahlulo amanzi, besitya lemon okanye zekalika, kunye eminti.

Musa kuthwalelwa kude! Ezile ukutya iintsuku ukunciphisa umzimba iinketho ukuba baxoxe ngezantsi - Asiyiyo indlela eya ngokukhawuleza ukuhlela ubunzima, kwaye i ambulensi ukuba isisu sigcwele namathumbu. Ukuba ufuna ukuphelisa amanqatha engaphezulu, ngoko ke kufuneka ukuba utshintshe kakhulu indlela yakho, ukutya kunye Amazing.

Ngoko ke, cinga ezahlukeneyo obulula ezile ukutya iintsuku yokuhlambulula umzimba. Kwakhona siza kukunika iingcebiso jikelele uthole angqina abantu abaye anihambanga ngale ndlela.

ngosuku Ukuzila on curd

Ngokufuthi abantu abalambileyo nyangatseka, bona babe imo embi kwaye akukho umnqweno ukusebenza kwiziqu zethu kwixa elizayo. Ngoko ke, zokudla kunye oogqirha bacebisa inkcitho ukothula lo phezu curd.
Le mveliso kufakwe ngokugqibeleleyo, oku kungadala ukukhathala kwaye anike yoko enkulu.

Yinto eyaziwayo ukuba itshizi iqulethe calcium, siyixhase iinwele zethu, ithambo kunye nail. Kodwa simele sikhumbule ukuba kuphela yi ngamanqatha. Ukuba ufuna ukwehlisa umzimba nje kuphela kodwa asize umzimba kwakhona izibonelelo, khetha imixholo amafutha sisi 5-10% -s '.

Sikunika iintsuku 10 ongakhetha ekubhobhozeni kwayo;

1. Classic - mix 600 grams curd kunye 100 grams ezisezantsi-fat cream ezimuncu, kwaye kwangoko yahlula ubunzima ngenxa libe zizabelo ezintlanu.
2. Cottage sisi amaqunube ngemihla - phehla blender, 500 grams sisi 200 grams amaqunube. Yitya umxube e iinxalenye ezincinane imini yonke.
3. Usuku lo sisi cottage kunye iziqhamo ezomisiweyo - nemali eqhelekileyo cottage samasi, dibanisa 100 grams iziqhamo ezomisiweyo ezicukucezwe zancinane ezinqunqiweyo.
4. Cottage itshizi Kefir imini - ukuqhagamshela 500 grams iyogurt, kwaye umlinganiselo ofanayo cottage samasi, alabe libe eliqela.
5. Day kwi iibhanana kunye Cottage sisi - kufuneka uphume kuyo samasi kunye neebhanana ezintathu.
6. Cottage sisi apile ngosuku - kuquka Kilo-apile kunye neekhilogram enesiqingatha sisi.
7. Usuku lo sisi cottage kunye tangerines - 300 okanye 400 grams imifuno 500 grams samasi. Eli nani akawalibalanga ukuba yahlulwe amanyathelo amathandathu.
8. Cottage sisi imini ithanga - to cottage servings itshizi dibanisa 400 grams ye ithanga. Yahlula imveliso lezabelo ezintlanu okanye ezintandathu. kabini okanye kathathu yokuzisebenzisa ngokwahlukileyo, yaye ezinye izidlo - ekwimo mixed.
9. Day kwi Ivatala kunye Cottage sisi - 500-600 iigrem uhlobo ngalunye imveliso (ivatala ubunzima kunye noqweqwe).
10. sisi Ukuxuba ngosuku - iinxalenye ezincinane zokutya kufuneka zongezwe kwi 80-100 grams samasi. Isidlo sasekuseni, umzekelo, ungakwazi ukupheka isidudu sasemini ukutya apile amabini, iziqhamo ezimbini sasemini, nokuba sangokuhlwa iyabiliswa zinqunqwe iziqhamo womile.

Ukudla Mini akafanelanga ukuba abo kakuhle kwetyiswe lactose. Kwakhona, uya kuba bengazimisele uzive ngaloo mihla eziqhelekileyo asele ifayibha encinane, bran neenkozo yonke.

Ukothula on-apile

Ezi iziqhamo emangalisayo emnandi kwaye esempilweni kufuneka ndingabagqibi kuphela ukutya, kodwa kwiintsuku eziqhelekileyo. Apples kunceda iphecana zesisu, alibale ekugugeni iiseli, ukukhuthaza ukugaywa engcono.

njani na amalungiselelo apile, ezile ukutya iintsuku? Iinketho mini-izidlo - phambi kwenu;

• iziqhamo kuphela - ngosuku kufuneka utye ukuya buziikhilogram ezimbini apile ekrwada okanye wazosa izonkana. Musa ukulibala ngamanzi kunye namandla ukubaleka.
• ngosuku Apple-sisi - Uluhlu kwekilogram iziqhamo 600 grams samasi. Musa ukubonis isixa fluid, kodwa bayeke ityuwa neswekile.
• Apples kunye neminqathe - ezi mveliso uya kukunika nesibindi ukuphelisa indlala. Ezi iziqhamo yingenelo kunye nemifuno kunokuqulunqwa njenge isaladi, ithumba (oku, kakade, iminqathe) okanye ubhaka.
• Apple nobusi imini - ezahlukeneyo ukusuka ngobuwena yokuqala kuloo sidlo ngasinye idityaniswe itispuni ubusi.
• Apples nenyama - ezityiwa imini ibandakanya 600 grams chicken webele, yenkomo yemvu, kwakunye ikhilogram enye iziqhamo. Inyama kufuneka kuphekwa okanye wazosa izonkana ngaphandle ityuwa kunye sauce.
• Ukuba ziLahlwe kwimijelo ngosuku juice apile - olu khetho alukho kakuhle kakhulu, njengoko incindi elithozamisayo ebangela utsibe iswekile egazini, nendlala okungalawulekilyo kuza emva kwakhe.

Lingakanani ulahlekelwa emva kokuba ufumene? Konke kuxhomekeke ubunzima wakho emzimbeni, ubomi bakhe, ubudala kunye nezinye izinto. Kwi-avareji, abafazi ulahlekelwa 300 no-1000 grams. Bathi xa kwixesha elizayo ukuze baqhubeke besitya ekunene kwaye ushukume ngenkuthalo, ubunzima elahlekileyo ungabuyi.

iintsuku Ukuzila on oatmeal

"UMofokeng" othandwa kakhulu Western Europe nase-United States. Oatmeal igcwele ifayibha, iivithamini kunye izinto, azafunyanelwa ndawo. Le Gadudu ivumela ukulondoloza ngokusisigxina imvakalelo kuhluthe, kunye nokulahlekelwa ubunzima umntu aziva ekhululekile ngokwaneleyo.

Ndixelele banzi iintsuku bazilile. Khetha kunye nohlaziyo uyakwazi ukufunda ngezantsi:

• Xa ngobuwena odidi, ithumba 200 grams grain ngaphandle ukongeza iswekile netyuwa. Le ncwadi kuza kufuneka ukuba yahlulwe ezintlanu ukuze adle nabo rhoqo.
• Oatmeal ngeziqhamo - kuba Ibhetshi nganye kufuneka kongezwe iziqhamo encinane, lingana isiqingatha ubungakanani i-apile. Umzekelo, mai, banana okanye isiqingatha eliphakathi.
• Oatmeal ne iziqhamo ezomisiweyo - kule isidudu zokupheka emanzini, ungaphindi kutyunyuzwa engaphambili iiapilkosi, zamakhiwane okanye neerasentyisi.

Elwe bathi emva kokuba ukothula imini kungabonwa kwi kwisikali ngentsasa elandelayo. Njengomgaqo, nyamalala ngaphandle, azafunyanelwa ndawo 300-400, yaye kwiimeko ezinqabileyo 500 grams. Kweenzuzo ukutya olunjalo kuchongwa ukunqongophala yindlala yaye isimo esihle.

Khetha ukutya iintsuku ngethuba lokukhulelwa

Oomama abakhulelweyo basabela imeko yabo. Amanye amabhinqa ukugcina imilo elungileyo, ngoxa abanye sebeqala ukuba mkhulu ngokukhawuleza. Isizathu sokuba le nguqulelo idla watshintsha iihomoni. Kodwa kwezinye iimeko udlulisela ikhulelwe, leyo buyasikhulula kwaye uqala ukudla phezu icebiso isizukulwana amakhulu amabini. Kuyo nayiphi na imeko, injongo, ezile ukutya iintsuku kulo mzekelo, kulo naliphi na ityala a umzimba. Ukudla Small eyenzelwe ukunqanda okanye ubuncinane kulibazisa kancinane eekhilogram engumnqantsa elimisiweyo.

Ukuba ulindele usana yaye uvakalelwa kukuba le meko ukuba unganweni yaye ungaxaki, khetha ngokwabo ukutya kamnandi. Ngezantsi sinikela ukhetho lwe ukothula iintsuku kwabasetyhini abakhulelweyo, yaye uqinisekile ukuba baxoxe menu kunye ugqirha kunye therapist:

• Apple ngosuku - kufuneka ukuba udle isiqingatha ikhilogramu iziqhamo. Ezinye zazo nga ugqibele ngendlela entsha, njengenxalenye ukubhaka eziko. Le ndlela yokugqibela ilungele labo abanengxaki esiswini okanye emathunjini. Unako kwakhona apheke smoothie esimnandi, ukuba ukongeza kwi-apile ze esezantsi-fat iyogurt kunye uwathandabuze nesinamon.
• Imifuno Day - kuquka 1.5 wayedla yemixoxozi, iipepile intsimbi, cauliflower, ithanga okanye zucchini. Ezinye iimveliso, umzekelo, edliwayo ekrwada, ngoxa abanye kucinywa, ukusuka wesithathu ukupheka isaladi emnandi.
• Protein ngosuku - kweli thuba, ilungise iikhilogram isiqingatha inyama yokutya kunye nentlanzi ezinqinileyo. Njengoko isongezelelo enokufakwa kwi menu kwemifuno okanye ilitha enye nonfat iyogurt. Njengesiqhelo, kuphekwa, ukutya ezitshisiweyo okanye iyabiliswa kufuneka yohlulwe servings ezintlanu okanye ezintandathu.
• Ukugaya imini ibandakanya 300 grams buckwheat ebilisiweyo ngaphandle ityuwa, selitha yobisi okanye iyogurt. Kungenjalo, umntu ukulungiselela irayisi unpolished (150 g) kunye nemifuno.

Khumbula ukuba ukudla okunjalo kufuneka kwenziwe kuphela imvume kunye phantsi kweliso nogqirha wakho.

iintsuku Iinketho ukudla ne kefir

Oogqirha kunqabile ukuncoma izigulane zabo ngokunciphisa kakhulu kwaye bokuba. Oku akothusi. Amaxesha amaninzi ladies credulous ukuphulaphula icebiso abahlobo okanye uthathe inkqubo ubunzima-ilahleko yokuqala ekhoyo, echazwe amaphepha kwisiza ekrokrisayo. Imiphumo inokuba buhlungu gqitha. Endaweni yoko, ziziphumo ezisemagqabini, abafazi aphulukane ezempilo kunye nethemba ngokuvumelana. Noko ke, iintsuku kefir iyaqwalaselwa ndlela ikhuselekileyo ubuya kuyithula apho umzimba. Nkqu zokudla ezininzi engqongqo awali yokuba besini ziya kutshintsha yokudla ixesha elide. Ngoko ke, makhe siqwalasele ngokweenkcukacha imihla kefir ukudla ukunciphisa umzimba.

ongakhetha:

• IMono-yokudla - imini uyakwazi ukusela kuphela kwisiqingatha yelitha iyogurt (hayi ndizilibala, Kakade ke, phezu kwamanzi). Ukuyenza akubona kakhulu, ukongeza ezityiwa bran. Le mveliso ethunyelwayo idlula umzimba, ukunceda ukucoca amathumbu kunye balahle ityhefu wabutha. Ukuba awutyi bran rhoqo, ngoko kufuneka uqale nje abambalwa ngosuku. Khumbula ukuba sixa siphezulu na kudliwa ngosuku - 100 grams.
• Usuku buckwheat kunye kefir - Thatha isiqingatha iglasi buckwheat iyabiliswa kunye neelitha hayi ngaphantsi kwe enye enesiqingatha iyogurt.
• Kefir-curd imini - iquka ilitha enye inegwele zesiselo ubisi, kunye 400 grams curd. Njengesiqhelo, sisahlula zonke iimveliso zibe iinxalenye ezincinane kudla imini yonke.
• Iyogurt kunye apile - ngalo mhla ukuba adle isiqingatha kwekilogram iziqhamo ze usele yelitha kwakho iimveliso zobisi oyithandayo.
• Iikomkomere iyogurt, mhlawumbi, indibaniselwano uthandwayo phakathi kwabo bafuna ukuncipha. Ngemini ukudla udle ukuya kwekilogram imifuno lisele kwilitha enye yesiselo. Not Akuvunyelwe ukupheka cucumber isaladi ngecephe yeoli Umgubo kunye imifuno fresh.
• imini Chocolate Kefir kuquka yokuqala, kodwa kunokuba impikiswano kwi menu. Sasekuseni unokuba ikomityi yekofu okanye ikoko, isibini iiyure - indebe iyogurt, nasemva kwexesha elithile ukuze badle-50 iigrem chocolate emnyama. Emini kwakhona isiselo ekoko, isidlo, badle inxalenye itshokolethi, kwaye uya kufumana enye indebe iyogurt naphambi kokuba uye kulala.

Uyazibuza, yintoni na le iinketho ngokukuko, ezile ukutya iintsuku ukunciphisa umzimba? Ingxelo evela kwabo abaye i mini-ukutya ngokwakho, lulunge kwindawo engcwele. abadlali abaziwayo kunye nabantu ezinxulumene nale ndawo, bakhetha ukuba unciphise umzimba kwi iyogurt kunye cucumber. Bathi ngenxa ukudla, ungenza ngokukhawuleza kukuphelisa isibini ngeesentimitha eziyi-extra ukwambatha ekonsathini ilokhwe ozithandayo okanye isuti. Omama bhala ukuba kunzima ukugcina ngoxa ukusebenza ekhitshini, badla ndiludilize, utye ukutya ezitokisini. Ngoko ke, ladies zikhetha ukutya okunesondlo ngakumbi neyongezelelwe apile okanye cottage sisi.

Ukothula on buckwheat

Buckwheat - yimveliso iluncedo kakhulu kwaye ezixabisekileyo equlathe iintlobo kweevithamini siphande izinto. Iyabiliswa okanye ebilisiweyo, oko kusiza umzimba ukuba wenze iinkqubo pathways, usukele ethunjini undigested ukutya, kwaye nokomeleza iindonga imithambo yegazi.

Indlela yokuqhuba imini obhobhozayo kwi buckwheat? Iinketho mini-ukutya ufunde ngezantsi:

• 250 grams ye iyabiliswa ngokuhlwa groats yahlulwe iinxalenye eziliqela, yaye emva koko walidla emini kunye imifuno, iziqhamo okanye iyogurt.
• Buckwheat nobisi - ukongeza koku kungasentla inani isidudu kunye ilitha nesiqingatha ubisi (Cwangcisa apha umqulu yemihla ngemihla).
• Buckwheat ne-apile - ngalo mhla kufuneka udle 250 grams okuziinkozo kunye apile emithathu emikhulu. Olu khetho alukho Isiza labo abaphethwe hyperacidity esiswini.
• Buckwheat kunye nemifuno - it olichno khetho abo bamthandayo isidlo square. Uyakwazi isaladi yemixoxozi, iitumato, iipepile kunye imifuno. Okanye ikhaphetshu isityu tumato, itswele eliluhlaza. Musa ukongeza neoli imifuno, ityuwa kunye nobulawu.

Iintsuku ukudla kakhulu ngempumelelo

Ngokutsho oogqirha kunye ethandwa phambili kwilizwe lethu, inkqubo kamabonwakude "Impilo", ungakhetha i kakhulu mini-yokudla. Ngoko ke, sixelele ngakumbi malunga neentsuku best ekubhobhozeni kwayo;

• Protein ngosuku - tshintsha umtya ebilisiweyo le menu inkuku. Ukupheka iinkukhu, susa ulusu, susa amathambo uwahlule inyama ibe ziziqwenga ezintandathu. Body ichitha ixesha elininzi umgudu namandla ukugaya protein ekhuthaza ngokukhawuleza umzimba.
• ifayibha ngosuku - isaladi zekhaphetshu, iisugar ekrwada kunye celery (uhlobo ngalunye imifuno kwi grams ezingamakhulu amahlanu). Kwakhona yahlula isidlo ibe ziingceba eziliqela ndiyidle rhoqo.
• Grapefruit kunye tea eluhlaza - udla, nidle nesiqingatha iziqhamo, uze usele enye iglasi othululwayo. Nay leti grapefruit ukunciphisa ukutya kwakho, yaye uya kuba indlala.

Kwaye oko ukhethe ezile ukutya iintsuku ukunciphisa umzimba? Izimvo zabantu abaye zonke ezi izidlo ngokwabo, kakhulu ezahlukene. Bathi kuzisa iziphumo ezilungileyo yonke imihla. Kodwa umntu Andiqondi ukuba ndingaphila ngaphandle inyama kwaye khetha yokudla protein. Abanye baziva bekhululekile ngakumbi xa emi efrijini isitya zemifuno. Kanti abanye ezifana iti eluhlaza kunye neziqhamo. Ngoko ke, sicebisa ukuba uzame ukutya nganye mini kwaye ukuba bakhethe ezabo.

Indlela ukufumana ezingcono iziphumo? Ukuba uceba ukuyisebenzisa bazilile imini, ngoko zama ukunika olwandulela obugqithisileyo zokupheka. Quka imifuno kwi menu, ama-apile, bran. Nika up isonka, ehla, iitapile, iswekile kunye nerayisi emhlophe. Ebusuku, usele iglasi kefir okanye utye iiprotini ezimbini eluhlaza. Ngosuku olulandelayo, emva kokuba ukothula akuyomfuneko ukuya ukutya. Sela amanzi, inkunkuma iimveliso eziqulathe carbohydrate ukuzila. Ukuba ulandela zonke ezi zindululo, ubunzima ezilahlekileyo akayi kubuya, asuse esinye isibini ngeesentimitha eziyi-kwi esinqeni kunye esinqeni.

Yintoni na imini ukudla eyingozi kakhulu nokungaphumeleli

Zokudla noogqirha abakholwayo: nokuzila akuvumelekanga ngaphandle kwindawo efanelekileyo. Yintoni na zibandakanya iintsuku nokuzila ukudla ngenxa umzimba? Khetha phezu kwamanzi kwaye babizwa ngokuba ukudla owomileyo. Into yokuba umzimba womntu uqala ukugcina oovimba ezityebileyo, ukuba uvakalelwa ukuba akanayo ukutya okwaneleyo. Ngaphezu koko, sibe siyaqhubeka emva kokuba uyigqibile yokudla. Ngenxa yoko, siyeke inzuzo ubunzima kwixesha elizayo kuya kuba nzima kakhulu. Usenokude kufuneka zidlule umjikelezo unyango kunye arhente hormone.

isiphelo

Namhlanje, esiye sakuphonononga iintsuku ngokuzila kakhulu ethandwa. Khetha kunye neenzuzo abanye babo kuqinisekiswa ngoogqirha kunye zokudla. Inxalenye izidlo ezinjalo wabeka iingcali imibuzo okanye hayi kwaphela ayikhuthazwa. Ngoko ke sihlaba ikhwelo kuwe lonke ixesha ukuba ubonane nogqirha ukwenzela ukugcina zempilo ukuthintela iingxaki ezingeyomfuneko.