"Rollercoaster" (ukutya): ncomo. Diet for menu ukulahleka kobunzima

Kuba abantu abaninzi, "iyaguquguquka" binzana lu dityanisiwe ekhwela imincili. Asinguye wonke umntu uyazi ukuba kwakhona igama esithandwayo kwaye enye inguwo kakhulu ngempumelelo. Iminyaka engaphezu kwama-20 yena uhlala phezulu amabini kakhulu ngempumelelo.

Concept Martin Katana

ingqiqo ukudla ngu Martin iZiko loFikelelo olwenziwe Lula kwi 80s zenkulungwane lokugqibela, esekelwe phezu kwemimiselo ukwahluka okokoko le caloric yokutya kwabantu ngemihla. Oko kuzuziweyo ngokwemigangatho mihla ubuhle, abantu abaninzi bamangalisiwe malunga nendlela ukuncipha. Katana ukudla isekelwe kwizibakala yenzululwazi. Ukuba ukutshintsha ukutya, umzimba womntu nje ayinayo ixesha ziziqhelanise yokunqongophala ukutya, okanye ukuya kuthi tu ngokugqithiseleyo. Ngenxa yoko, ukuba ukwimeko rhoqo uxinezeleko, siya ukunciphisa umzimba. Kukho iinketho okudlela ezininzi ilahleko emzimbeni concept Martin. "Rollercoaster" - ukutya, izimvo zazo kakhulu ziyaphikisana. Abanye abantu badumise le ndlela zokunciphisa ubunzima ngenxa impumelelo yayo, abanye zibonisa ukuba inkqubo kunzima kakhulu kwaye usoloko udiniwe, ngoko wonke umntu uyakwazi eya kuye. Kuyo nayiphi na imeko, ukhetho usoloko zezakho.

izimiso nokudla

Phambi kokuba udle ngokwelo ukutya, kubalulekile ukufunda imigaqo yayo engundoqo. Ngoko ke, elinomthetho wokuqala ukwehla kobunzima likaMartin Katana - yinto umahluko kwizidlo lwamihla le amafutha ezilwanyana. Kakade ke, oku akusiko ukupheliswa ngokupheleleyo kula macandelo, kodwa kuphela yabo ngezizathu zincinane kakhulu. Umthetho yesibini, esicacisa phantse yonke ukutya real - na ukusetyenziswa ngendlela ethile imali calories ngosuku. Ke bona abanye, apha wena ngokupheleleyo ukhululekile ukuba ukhethe. Iingcali ukucebisa ukuqala ukufumana kwitafile ekhethekileyo umntu ukutya osidingayo kunye ukudla ngomumo. Loo uluhlu oluLungiselelweyo iza kukunceda wenze i menu esempilweni ukuba imini nganye ubunzima bomzimba, lo gama ukunciphisa iimpembelelo ezingalunganga kwi emzimbeni wakho. Ngenxa kuzuba rhoqo kwi calories nedayethi got igama layo "iyaguquguquka." Imenyu yohlukile umahluko abasisigxina ukusuka kwimali ubuncinane calories ukuya isilinganiselo.

Lose Weight kwi "iyaguquguquka"

Xa version zakudala ehleli phezu "iyaguquguquka" kangangeeveki ezintathu, zixhasa intshukumo kwenkqubo umzimba njalo (imizuzu 40-60 yonke imihla). Iintsuku ezintathu zokuqala bavumelekile ukuba awadubadube ngokupheleleyo naluphi na uluhlu lweemveliso kokuqulathwe zizonke caloric ka 600 kcal. Kucingwa xesha linzima, xa indlala ekhoyo phantse lonke ixesha. Ngeli xesha ke akukho mfuneko ukubhenela umthambo esebenzayo, linda de umzimba efunda ukuba avelise amandla eziyimfuneko ukuze baqhubeke bephila ngqo izihlunu adipose. Abantu abaninzi abakwazi ukuma, "iyaguquguquka 'yale nkqubo ixesha lokuqala. Ukutya, reviews apho ekuqaleni ezimbi, uze kuwucima, yaye yonke imihla ukuxhasa inkqubo entsha ufumana lula. Ukususela kwiintsuku 4 ukuya kwele-7 inani elivunyelweyo zisetyenziswa osidingayo, ngoku ukutya ukutya 900 kcal.

Khumbula ukuba inyama kufuneka ukuba wayama ngayo, kodwa intlanzi - ezimhlophe kwaye kutyetyiswa. Shiya umzimba ngaphandle amanqatha ngokupheleleyo nzima, ngoko Kukhethwa ukuba basebenzise izilwanyana kunye yemifuno yabo imvelaphi, umzekelo, ukuba bazalise isaladi kunye namafutha omnquma. Ukuba sithethe malunga neemveliso zobisi, khetha fat-free. Ukudla oluneenkcukacha neze kuyimfuneko, kuba eyona nto ibalulekileyo - inani calories ziphele.

ngoku yesibini kwiveki elandelayo akuthandayo ukukhulisa bangayidlayo ukuya ku-1200 kcal. Musa ukulibala ukunciphisa isixa ukutya okunamafutha, bamatasa kwezemidlalo, ngokufuthi kuhamba. Noko ke, uxinezeleko omtsha kufuneka ibe emva kuthanjiswa ezinjalo. Imali kwavumela calories bagqitywe iimveliso imihla iiyure 15 ukuya 17 yehliswe kwakhona, le menyu kuphela ukuba 600 calories. Kucetyiswa kubakho kancinane, qho kunye iinxalenye ezincinane. Oku kuya kunceda ukumelana onombilini Double. Ukususela 18 ukuya 21 kwinkqubo ubunzima-ilahleko ngenqanaba Martin avumelekile 900 kcal. Ngokutsho ukutya, u nga ngcembe ukubuyela ukutya eqhelekileyo ngaphandle koloyiko lokubuya kilograms kangaka nzima elahlekileyo.

Ziziphi iingenelo?

Abo sele bazama iindlela ezininzi ukunciphisa umzimba ukwazi ukuba ethile engundoqo ukutya ephantsi-osidingayo i ukutya kade. Abantu abaninzi beyiqhelile imeko xa kuthunyelwa yokuqala ngokukhawuleza hamba, kodwa ke ubunzima kwabonakala ukuma ngxi, yaye zonke ezintsha 500 grams banikwa ebunzimeni. Akuve enye into - "iyaguquguquka mqengqeleki" (ukutya). Ukuphonononga lubonisa ukuba umzimba ngcembe liyancipha kwaye akazi kuphinda ibuyiselwe ekupheleni kwale nkqubo. Kuyinto ngenxa kule inzuzo, ingqiqo uMartin waza wazuza ithandwa kangaka. Kubalulekile ukukhumbula oku, kuba ngamanye amaxesha kufuneka ukuba okukhawulezayo komzimba, umzekelo, phambi kokuba iholide ezayo. Akukho namnye uya nje, ukuba ubunzima ngesiquphe "ivele" kunye neziphumo ezinqwenelekayo yi olusikiweyo yaye akazange ukuphatha ukufezekisa.

Ukutya "iyaguquguquka": menu

Ukususela ngamandla kwenkqubo Katana sele iphumelele uthando wesizwe, majelo ukufumana zonke iintlobo iinguqulelo kwi umxholo menu. abafazi abaninzi, umzekelo, ezaliswe ngokupheleleyo ukutya yesiqhelo yemihla ngemihla yeelekese, kukuqhayisa ngaxeshanye, ubunzima bomthwalo buye kuhlala ngaphandle nangoku. Noko ke, isimo sengqondo esinjalo ukuba ubani umzimba wakhe emva koko kuchaphazela ulusu kunye phecana zesisu. Ngoko ke kungcono ukuba badle ukutya ezahlukahlukeneyo nobunempilo. Umbuzo ubudala ubudala, "Indlela ukunciphisa umzimba 'yokudla iZiko loFikelelo olwenziwe Lula eyenzelwe, uyaphendula:

Iintsuku zokuqala ezi-3:

1. itshizi cottage Low-amanqatha sakusasa (malunga 200 g), kubalulekile kakhulu, kwaye isidlo kusasa yesibini, wena uyakwazi na nasiphi isiqhamo non-okunesondlo okanye amaqunube (200 g).

2. Kuba sasemini, ekukhethwa ukuba adle nantoni na engamanzi, umzekelo, isophu yemifuno ezinklanu zokutya.

3. Musa ukushiya ngaphandle ingqalelo snacking kanye ngemini, emva kwesidlo sasemini, wavumela ukusetyenziswa iqanda abane abamhlophe nemifuno.

4. Njengoko isidlo ebilisiweyo intlanzi ingena ngokupheleleyo (100 g).

Iintsuku ezi-3 elandelayo:

1. Kuba kwasekuseni abuyise ya apile kunye oatmeal emanzini (100 g). Kamva, udle ikhaphetshu isaladi, enxibe kunye namafutha omnquma kunye nentwana netshizi.

2. Xa sasemini, ungakwazi kudla isaladi kwemifuno kunye nenkukhu ebilisiweyo okanye intlanzi ukukhetha ukusuka (100 g)

3. Musa ndilibele nokudla iglasi nonfat iyogurt kunye bran.

4. isidlo yokugqibela kunokwahluka laseMqonci (100 g)

Okugqibela kwiintsuku ezi-3:

1. Qala usuku isidudu phezu kwamanzi, yongeza itispuni ukuya icephe oli yemifuno.

2. isidlo Extra - iyogurt elisezantsi-okunamafutha kunye nekomityi iyogurt.

3. Dine chicken amabele kunye nemifuno fresh zivumelekile neetapile encinane, soloko okuphekiweyo eziko.

4. Le umthamo iziqhamo banokuba yonikezelo kuphela.

5. isidlo isaladi yemifuno ngokuphawulekayo ezifanelekileyo kunye nentlanzi ebilisiweyo (100 g)

Ukuba ungalindela ntoni ukuba uyikhumbule?

Ngexesha lokudla imini-21, udle ngexesha elinye aze asasaze ukutya imini yonke. Oku kwakhona buqapheleke "rollercoaster" (ukutya). Izimvo ke, ndithi ukuba ngcono kwaye iluncedo kakhulu ukutya izihlandlo ezininzi ngosuku, iinxenye ezincinane, kuba ivumela ubuncinane amaxesha ukulibala imvakalelo yindlala. Nangona kunjalo, lo kuqala khetho kwakhona owamkelekileyo, kwaye ubukhulu becala kusetyenziswa ngabo nje abanakukwazi izidlo 4-5 ngemini ngenxa Friend ishedyuli yomsebenzi. inkqubo Martin akuthethi avumele ukuselwa ukutya okunamafutha, kodwa ukuba anithanga nibe nako ukuxhathisa ukutya hamburger, khumbula ukuba inani calories idlula 1.5 kg-apile. Ngaba uzisole kudliwa kwisithuba kwiiyure ezimbalwa xa indlala ebuya, nabo bonke calories avumelekile wachitha? Ukutya ayikhuthazwa tu into yokuba elivisayo, njengoko kunokuba neziphumo ezibi zomzimba nangoku luyasekwa ngenxa ntshikilelo rhoqo ukuze yokugqibela.

Izimo kunye nemiphumela

Martin nqubo hayi kumntu wonke, kwaye inani Izimo engqongqo. Kwindawo yokuqala kufuneka unamathele ukudla abantu abaneengxaki pathways kunye iintlobo zezifo ezingapheliyo kweli phecana zesisu. Spikes umlinganiselo ekudleni ebangela secretion ngokugqithisileyo juice esiswini, engaquki kungenelwa, ezifana gastritis. Kakade ke, abamithiyo phindeke nabondli kwakhona ayifanelekile yokudla 'iyaguquguquka. " Iziphumo umbhiyozo ngenyameko yonke imithetho zange anyanzelwe ukuba alinde. Kwi-avareji, ungaphulukana ukuya kwi-10 kg, kodwa ukuba, ukongeza ezifika ukutya ezemidlalo, eli nani lokugqibela ukuze ibe ngaphezulu. Kubalulekile ukuqaphela ukuba yoko ebonakalayo ithatha ixesha elide, ubunzima akayi kubuya kwakhona kwiintsuku ezimbalwa okanye iiveki, njengoko kwenzeka emva kokuba ezinye iinkqubo umzimba. Emva kwethutyana, ukuba unqwenela, uyakwazi ukuphinda le khosi kwaye kuphunyezwe nani ogqibeleleyo.

yesicelo ukudla

Akukho kancane indlela namhlanje ukwehla kobunzima, ekukho phakathi ukugcinwa imithetho 7 ezisisiseko:

1. Lawula ubungakanani ukudla.

2. Musa nditye.

3. Yitya amaqashiso kwamabala.

4. Ukuqhubeka ukuba basele amanzi.

5. Thatha afikelelekayo.

6. Yazi ngobulumko amathuba akho. I yesicelo ekudleni, njengokuba, eneneni, nayiphi na enye, asinto ifanele ukuba abantu nempilo enkenenkene.

7. Soloko uthatha ikhefu phakathi imijikelo.

iingcebiso jikelele

Okokuqala ngqa, kunzima ukubeka up kunye ahlulwa indlala. Ekudambiseni oko, kufuneka usele iziselo (amanzi plain ekukhethwa ngaphandle gas). Le ityuwa kufuneka kushiywa ngokupheleleyo, okanye uyitshintshe ufake elwandle. Kunqweneleka ukuba uchithe ngaphandle ixesha elininzi, ize balale iiyure eziyi-8 ngosuku.