Indlela ukunciphisa 10 kg kwiintsuku ezili-10? Ukudla olusebenzayo: ncomo

Akukho yentombazana akafuni ukunciphisa umzimba, ingakumbi phambi kokuba benziwe naluphi isiganeko ebalulekileyo. Kodwa i wenza ntoni, ukuba iholide empumlweni, yaye ngoko ufuna ukunxiba ilokhwe chic, nto leyo angazange ukungena? Kuya kunceda ukutya ezinkulu, apho ungakwazi ngokulula lahla-10 kg iintsuku ezili-10.

ukuhlela eziphumelelayo

Kufuneka Makukhunjulwe ukuba zonke izidlo ezibandakanya ilahleko elikhulu ubunzima ngexesha elifutshane, zingachaphazela kakhulu impilo kwaye babhenele kubo kuyimfuneko kuphela kwiimeko kakhulu. Kukho inani izidlo olukhulu ezinceda unciphise umzimba ukuya kwi-10 kg, kunye nemfuneko ukukhetha i ifanelekileyo ukuze ikhono ngokomzimba ukwenza lula ngakumbi andabikho ubunzima akazange ndabuyela kwakhona.

ukutya enzima engqongqo

Ngaphandle kokuba ukudla okunjalo kunzima ukubona, ngenxa yokuba lo menu, ungaphulukana ukuya kwi-10 kg kwiintsuku ezili-10. Sebenzisa le ndlela kufuneka kwenzeke ngaphezu kanye ngenyanga. Kwakhona, lo ubunzima iphezulu nje kwakhona okwesihlandlo sokuqala, kuya kushiya Kum kunye kwelona ezisezantsi kancinane alandelayo maxesha. Ngexesha lenkqubo, kufuneka akanakusebenzisa, kuba olu hlobo ilahleko sobunzima konxunguphalo ngokwayo ukuba umzimba kwaye akukho mfuneko ukunyusa umthwalo kuyo.

Ebudeni ngosuku lokuqala kufuneka kusela amaxesha 4-6 1.5 ibhotile ilitha yamanzi izimbiwa okanye oqhelekileyo nganye, kunye khetha non-nezihlwahlwazayo. Emini kufuneka usele lonke usuku 800 ubisi ml, udle apile amancinci elinye ebusuku. Ebudeni ngosuku lwesithathu olule nentsuba yamanzi izimbiwa ngaphandle gas usuku. Ngosuku lwesine udle iminqathe isaladi, ikhaphetshu kunye oluhlaza, leyo angamangalelwa 1 icephe oli yemifuno. Kufuneka iphele amanyathelo amathathu.

Sela iikomityi ezimbini ngosuku amanzi izimbiwa okanye isixa ofanayo tea green ngaphandle iswekile. Ngosuku lwesihlanu kufanele sisebenzise 800 ml ubisi kumaxesha amaninzi. Ngosuku lwesithandathu nosondeza kwi sakusasa uyakwazi kutya iqanda ebilisiweyo kunye iikomityi enesiqingatha yeti unsweetened. Kuba isidlo yesibini kwakuthetha umhluzi ebilisiweyo imifuno (ikhaphetshu, iminqathe, amazambane). Le sasemini adle 100 grams okuphekwe yenkomo wayama ngayo, kunye 100 grams ye-ertyisi eziluhlaza eyakhiwe. Izimuncumuncu, phambi kokuba adle, kwaye idinala nesidlo ebusuku - nye-apile elincinane. Ngokuba imini Seventh-twa 100 grams ye cottage samasi, ikomityi iyogurt okanye ubisi kunye iglasi iti unsweetened. In asele imihla emithathu ezayo kancinci ephuma ekutyeni, wongezelela ekudleni inyama ibhityile, itshizi, imifuno, iimveliso zobisi. Elona xesha lininzi apho ingathatha ukudla okunjalo, kwiintsuku ezili-10. Emva kweli xesha, kufuneka ubuyele ukutya eqhelekileyo.

Ukudla Ukukhanya "10 kg kwiintsuku ezili-10"

Kuthiwa ukuba ukudla kunjalo igama kwemiqathango kuphela. Cwangcisa kwakhona kwaso ingaba ukusuka kg-4 ukuya ku-10, bonke kuxhomekeke iimpawu eziphilayo kunye nezinga metabolic. Nangona le ndlela ilahleko lokulinganisa ikhethwayo ngaphezu ezidlulileyo. Abaxhamla kule ndlela kukuba nayo ungenza unciphise umzimba nge-10 kg ubunzima elahlekileyo akayi kubuya kwakhona, kwakunye namanqatha sokutshisa ezingahambi ukuncipha mass kwezihlunu. Oko kukuthi, emva kokuba ukutya akuyi kusala izihlunu flabby kunye nesikhumba unokukhawuleza. Imenyu igalelo kuphuculo yegazi ngokunciphisa trigletseridov kunye cholesterol egazini.

Bobubi ziquka ukuvela kukho inani elikhulu kwezinto eziyingozi eziyityhefu kakhulu zandisa umthwalo ophezu kwesibindi kunye nezintso, kunye nabantu abanengxaki okanye izifo ezi amalungu, ayikhuthazwa tu into yokuba ukusebenzisa ukudla okunjalo.

Imithetho ezisisiseko yokudla

Elona xesha lininzi apho eyenzelwe ukutya iintsuku ezili-10. Oku kulandelwa lekhefu iiveki ubuncinane ezintathu kwaye unako ukubuyela kuyo kwakhona. Ukudla mgaqo ukutya protein kuphela, nokunciphisa imali namandla ukuze grams-20 ngosuku. Ubungakanani ukutya iproteni kungaphelelanga, kodwa kufuneka ungadli amaxesha ngaphantsi kwe 5-6 ngosuku. Ngenxa yokungabikho carbohydrate, umzimba itshintshela inyama otyebileyo aqale ukusebenzisa njengendlela "amafutha" eyenza ukutya kangangoko ngempumelelo kangangoko kunokwenzeka.

Ukususela iglasi yamanzi imini kufuneka, apho kubanegalelo besitya lemon. Kufuneka kuqatshelwe ukuba inani enxilile ulwelo ngosuku (iti okanye ikofu apha ezingafakwanga) kufuneka lilingane iilitha ubuncinane 2-2.5. Kwakhona, amanzi kufuneka ovundileyo, basele kufuneka ibe 20 - kwimizuzu engama-30 phambi okanye emva kwesidlo. Zonke izitya inyama kufuneka iphekiweyo, iyabiliswa, nowezonkana ezisicaba ezingenagwele, oveni okanye hlamarile. Xa kufuneka usebenzise intlama yejusi yelamuni okanye namafutha omnquma njengento yokugquma isaladi. Umlinganiselo neprothini iicarbohydrate kufuneka ibe linani ezimbini ukuya kwenye. Oku kuthetha ukuba 200 grams inyama adle ezona ikhulu grams zemifuno.

izinto ezingavumelekanga

Ngexesha lokudla ukunciphisa ubunzima kwi-10 kg, kufuneka azibandakanywanga iimveliso menu ezifana iilekese, umgubo izitya, iswekile nawethutyana, iswekile, iimveliso zobisi untrimmed, ayi, utywala, cereal, incindi yeziqhamo, sodas, amandongomane, pickles kunye sauce. Kuwa phantsi ukuthintelwa imifuno okunesitatshi, ezifana iitapile, iminqathe, beetroot, nombona kunye nabanye. Thina azizibandakanyi isibindi ukugonyamela, imidumba, iimveliso zaselwandle, uzila ukutya kunye neziqhamo, ngaphandle yelamuni kunye ezimuncu namaqunube, ingakumbi cranberries.

iimveliso oluthandayo

Kuba yokudla '10 kg kwiintsuku ezili-10 "njenge ukutya protein ingasetyenziswa umvundla, yenkomo yemvu, Turkey kunye nenkukhu ibele. Uyakwazi udle zonke iintlobo zeentlanzi, lukhetha iintlobo namanqatha. Elisezantsi fat-cottage itshizi kunye iyogurt, kunye namaqanda ngaphandle izikhupha angasebenzisa ezona lamaqhosha ezintandathu ukuze ixesha lonke, yaye omnye unomatse adla imihla.

Imifuno udle abo apho 100 grams umxholo ekudleni ayikho ngaphezu kwe-5-10 grams. Ezi kufuneka iquke yemixoxozi, iitumato (ngaphandle ngokuba "cherry"), umbala, ikhaphetshu omhlophe okanye Chinese, seqanda, ithanga, isipinatshi, nangwevu, isithombo, isithombo, itswele eliluhlaza, iseleri, ehluma, amakhowa, eluhlaza. Ke yonke imveliso ekuvumela ukuba utye ukutya "iintsuku ezili-10". Menu kufuneka ilungiswe ngamnye, kuxhomekeke ukhetho lwakho, kodwa usebenzisa onke amacebiso zangaphambili. Isiphumo esiphezulu ungenza kuyakuphunyezwa ngokudibanisa lokudla uqeqesho imidlalo olunzulu.

Diet iintsuku 10: ncomo

Zokudla ukucebisa ukuba unamathele iinketho ukutya ukukhanya. Kulo mzekelo, ukulahlekelwa ubunzima bomthwalo buye umonakalo yendalo ngakumbi nokunciphisa wenza ukuba umzimba. Amantombazana abaye basebenzisa le ndlela kwehle ubunzima, bathi ukuba ukutya kakhulu iintsuku ezili-10 - 10 kg ezilahlekileyo ngonaphakade, kwakunye nenkqubo ngokwayo lwenzeka phantse lula, kuba xa uvakalelwa iimvakalelo ebuhlungu yindlala, kuba akusayi kubakho miqobo calories. Oku kwandisa isimo kunye nemeko ngokubanzi kuphucula umzimba shwaka nokudumba, nobuthongo yaphela, kwaye umzimba uphela uba lula yaye ikhaphukhaphu.