"Thabatha 10 kg iveki 'yokudla. Popular Ukwehla kobunzima kukutya: ncomo, iingcebiso nutritionist

Ukutyeba - ingxaki ngezigidi zabantu. Umntu akavumelekanga ukuba isisu tyaba kakhulu kunye needipozithi kancinane amanqatha engafunwayo, yaye umntu ngenxa wayedla extra imeko yempilo mandundu. Uyakwazi unciphise umzimba kuyo nayiphi na imeko, into engundoqo - nje ke asilangazeleli. Yokudla 'thabatha 10 kg kangangeveki "- le ndlela leyinene ukulibala umzimba elidlulileyo akukho xesha. Siza kuqhuba na inkqubo amandla imini-7 ezona ethandwa, ezijolise ngokukhawuleza umzimba.

imithetho enzulu

Nayiphi na ukutya olusebenzayo "thabatha 10 kg iintsuku 7" lithetha izithintelo enamandla ukutya. Ngokuphathelele oku, yaye isixa ukutya bagqitywe, neyantlukwano yayo. Ukugcina ukutya, kufuneka sengqondo esihle nje kuphela, kodwa kananjalo olukhulu nokuzeyisa kunye namandla okuzimisela.

Ecacileyo, siya uluhlu iimeko ezisisiseko emakuhlangatyezwane ngexesha umzimba. Ngoko ke, lo 'yokudla thabatha 10 kg iveki, "iingongoma ezibalulekileyo:

• Sibonakaliso nasengqondweni. Le utshintsho incinane indlela yabo yokuphila, kuquka ukutya, musa kuyaqapheleka. Umntu ngamnye nakho kabi evela amagunya ewanikiweyo phezu iintsilelo kunye naye nezithintelo. Ngoko ke, inkqubo ilahleko lokulinganisa kuyimfuneko ukufumana indlela elungileyo. Nje indlela bhetele uya kukhangela emva kwiveki nje enye. Nangaphandle ukutya kudla uphilile ngokupheleleyo yaye iluncedo. Isivuseleli - sokunene?
• tricks Auxiliary. Izazinzulu ziye zabonisa ukuba ukutshintshwa izitya ibhanile izitya imithamo ezincinci, isixa ekudleni kuya kuncipha. Kukwasebenza kwanjalo kuyo zokutya.
• Ukusela intabalala iziselo. imithetho olufunekayo nasiphi na isondlo. Ukuze ukuba kubangele umonakalo emzimbeni, kufuneka usele iziselo, libuyisele isitokhwe zivela incindi yomzimba.
• ukutya ezitokisini. Ezo nto iluncedo kakhulu emzimbeni womntu. SeTyuwa, iswekile, umgubo kunye notywala - ezi iintshaba zakho ekulweni umzimba!
• Ukubambelela. Yitya njalo, kodwa iingedosi ezincinane, iya ukukhawulezisa inkqubo ukwetyisa.
• ukuthotyelwa ngqongqo obhengezwe ekutyeni yokudla.
• Ezemidlalo kunye nezinye umzimba ukuphucula impilo yakho nokukhawulezisa inkqubo ukuncipha.

Ukuba uyavuma ukuba ulandele le miyalelo, siya kukunceda ube nenkqubo kakhulu uthandwayo umzimba.

Ukutya "ozithandayo"

Le nkqubo amandla ngokungqongqo ukuba uthembisa ukuphelisa-10 kg yeveki e-1. Awukwazi ityuwa nokutya, yongeza iswekile, Qhotsa inkathazeko.

Ngoko yokudla '-10 kg "menu emini:

Usuku olu-1 - ukusela. Uyakwazi ukusebenzisa naluphi na ulwelo: iti, kefir, iyogurt, umhluzi, ubisi, njl ..

2 imini - nemifuno. Neesaladi, ukunqunqa, imifino ziyifunxe mda. Yonke imifuno fresh (oli yemifuno kungongezwa). Nika ingqalelo eyodwa zekhaphetshu - yinto yendalo namafutha sokukhuphela.

Usuku 3 - esela, ekuye kwagxininiswa iimveliso zobisi.

Usuku 4 - elinuka. Zonke iintlobo zeziqhamo citrus, ama-apile, amapere, kiwi. Kaloku, ukuba loo mini ezityiwa grapefruit ekhoyo - yinto kakhulu amafutha endalo sokukhuphela.

Usuku 5 - protein. Namhlanje uya ngokuqinisekileyo anelise iphango yakho, kuba wena udle inyama kunye nentlanzi, itshizi kunye namaqanda, iimbotyi kunye netshizi durum.

Usuku 6 - ukusela.

Usuku 7 - isondlo esilungeleleneyo, indlela yokuphuma ekutyeni.

Morning: iti eluhlaza, iziqhamo, amaqanda

Sasemini: buckwheat okanye amanzi isuphu irayisi, iziqhamo.

Kuba isidlo: kuyimfuneko ngayo lokuthintela isaladi yemifuno.

Ekuzalisekeni engqongqo zonke ezi meko uthembisa ukudla okunjalo thabatha-10 kg nganye ngeveki. Le ephilayo kususiwe, yaye umphumo zigcinwe ixesha elide.

"Kefir 'yokudla

Le nkqubo amandla nokukhutshwa. Ukutya eziphambili ukutya - iyogurt, kubalulekile ukuba usele yonke imihla neelitha 1.5. Uncedo wethu kukuba imvume yawo yokusebenzisa iimveliso ezongezelelweyo. Yonke ukutya imini - imveliso yakho ovunyelwe:

1. namazambane abilayo (akukho iziqwenga ngaphezulu kwe-5.).
2. chicken ebilisiweyo (100-150 g).
3. yenkomo eliphekwe (100-150 g).
4. Bila iintlanzi zolwandle (100-150 g).
5. imifuno ekrwada okanye iyabiliswa, iziqhamo.
6. iyogurt kuphela.
7. amanzi kuphela.

Ikhefu phakathi isidlo mayingagqithi iiyure ezi-3. Ukuba awunalo ixesha bendilambile - usele iglasi yamanzi.

Kefir yokudla "-10 kg" normalizes inkqubo endalo ukwetyisa. Out of kufuneka ucoceke kwaye elibukhali kakhulu.

'Medical' Ukutya

Ngokukhawuleza ibonisa imiphumela emihle. Iintsuku ezintathu zokuqala kufuneka nje ukuba usele; ngomhla wokuqala nowesithathu - manzi kuphela, owesibini - ubisi. Ngeli xesha uya kubonakala isiyezi, yokuswela amandla, isicaphucaphu. Ngosuku lwesine ijolise ukusetyenziswa nemifuno kunciphisa umyinge wamanzi okusela. Okwesihlanu - kuphinda ndisele ubisi.

Iintsuku yesithandathu lesixhenxe ukuze kuncedwe kucuthwe kukuyeka yokudla. ukudla kwabo ngolu hlobo lulandelayo:

Usuku 6 - isidlo enye iqanda ebilisiweyo kwaye iglasi iti, isidlo bepheka inyama ibhityile, ama-apile isidlo sangokuhlwa.

Usuku 7 - nto isidlo ukuba nidle isidlo sasemini a itshizi encinane kunye nobisi okanye iyogurt, ngokuba isidlo kuphela iti.

Athembisa yokudla 'yonyango' thabatha 10 kg nganye ngeveki. Kaloku, kunzima, kodwa olusebenzayo.

"Buckwheat 'yokudla

A complex, kodwa kakuhle kakhulu. ukutya zihlanganise, Kakade ke, buckwheat. Ngaphezu koko, kufuneka ukwenziwa ngokuhlwa. Umlinganiselo buckwheat amanzi 1: 2 okanye 1: 3, kuxhomekeke esizithandayo. Krupa izele ngamanzi abilayo wayigubungela enesiciko, ngentsasa elandelayo sele kunokwenzeka ukuyisebenzisa.

Kuyimfuneko ukuba usele ulwelo (amanzi, iti ngaphandle iswekile). ubulawu kuvumelekile dobavenie, imifuno, kunye nokuqaliswa kwezinye izinto ezongezelelweyo, ezifana iyogurt, umhluzi ephantsi-amanqatha, umthamo omncinane kwemifuno, inyama angamarhoqorhoqo, neentlanzi zolwandle. Kodwa ke khumbula, ukuba ngcono iziphumo ziya kuba kukutya engqongqo, 10 kg ubunzima engaphezulu ungalahleka ngeentsuku nje 7. Xa izifo inkqubo yokucola ukutya ngokubonakala kukwalisa irhasi kufuneka ngoko nangoko isisu le nkqubo amandla.

"Onion 'yokudla

Elisezantsi osidingayo-yaye indlela ilahleko eziphumelelayo kakhulu. Oku kusekelwe phezu lwamkelo yemihla ngemihla nga riki umhluzi. It lunomahluko sisakhono layo ukuba aqhumisele ngempumelelo ngamanqatha, ukongeza, ixabiso ukudla okunjalo luphantsi kakhulu.

Izithako for isuphu:

- ezonga 6;

- 1 bama iseleri;

- 1 intloko zekhaphetshu;

- 2 iitumato;

- 2 pepper.

ukulungiselela:

Yonke imifuno kunye kabukho ezaliswe ngamanzi abandayo. Thumela pan esitovini, apho isuphu, emva ukubilisa, iza kuphekwa imizuzu eli-10 ubushushu medium phezu. Zonke ngokwemvelo ngaphandle ukongeza yetyuwa. Emva koko, ukunciphisa ubushushu kwaye bazise isuphu de ithenda. Le ukudla thabatha 10 kg ngeveki izithembiso ukuba eli amanqatha evuthayo isuphu xa kutyiwa kukuninzi mda. Ukongeza isigqibo iziqhamo kunye nemifuno, kwaye, kakade, usele lulwelo.

Ukudla Idla "-10 kg"

Eyona njongo yale kubagcina iintsuku ezisixhenxe - ukuhlanjululwa umzimba. Ngexesha lokudla ebhityileyo, okanye abatya nesisu uya bakhululeke kunye nentlalo-ntle uya ngcono kakhulu.

Kule nkqubo unikezelo lwamandla, kukho imigaqo ekufuneka zilandelwe:

1) Musa ningadli imveliso yezilwanyana.

2) Kuyimfuneko ukuba kukunciphisa izinga amanqatha imifuno ukuze ubuncinane.

3) Ukudla isekelwe okuziinkozo, imifuno, iziqhamo ezomisiweyo kunye amaqunube.

4) Ukongezelela iti, compotes, incindi kunye namanzi ithafa zinokuba iwayini elomileyo.

Le menu kungaba kakhulu zinokohluka: isuphu, keyiki neetapile, ithanga isidudu, nesityu itapile kunye amakhowa, imifuno kunye isuphu mushroom, rolls meatless ikhaphetshu, mousses iziqhamo, enekuku crepes njl Ukudla Idla thabatha-10 kg kangangeveki engathembisi, kuba akukho siveza ukutya, inkqubo ilahleko wehla inokuba olucothayo kakhulu (nkqu ukuya ku-2 kg nganye ngeveki).

Zokudla ukucebisa sokuba komzimba

iikhilogram Ilahleko - imbaxa, ixesha elide, kodwa iluncedo kakhulu kwinkqubo yezempilo yoluntu. Kufuneka ukusondela njengobaluleke kakhulu kwaye ngocoselelo olukhulu, ukuze ukuba wenzakele. Kwaye apha awayihlangula kuphuma isazi emangalisayo. Indlela ukunciphisa umzimba ngendlela efanelekileyo, ubalisa nje oyingcali enjalo.

Njengoko umthetho, zonke zokudla bacebise ukuba bafunde ukudibanisa ukutya kakuhle. ingqalelo ekhethekileyo ihlawulwa ekulungiselelwa ngayo ukutya, kuqalwa semzini yathamba nokunciphisa ukosa ukuya ubuncinane.

Icebiso oqhelekileyo nutritionist:

• Izidlo kufuneka wenze rhoqo ngakumbi, kunye nemali yayo lincitshiswe.
• It ufuna okulula rhoqo, ezo iziqhamo zifanelekileyo nemifuno.
• ukusetyenziswa kuvumelekile olumnandi, kodwa makube itshokolethi emnyama okanye ubusi.
• Kuthatha lukhulu ndisele. Ukuze umntu omdala eqhelekileyo iilitha ezi-2 zamanzi ngosuku.
• inani notywala kufuneka ibe kuphela.
• Qinisekisa ukuba ulala ngokwaneleyo (ukulala ufuna iiyure eziyi-8).
• Kwinkqubo ukuncipha akunyanzelekanga ukuba bethe tu, ibe esebenzayo.

Kakade ke, kufuneka icinge ukuba negalelo kulahlwe ngokukhawuleza ubunzima obugqithisileyo.

Express-ukudla ngokokujonga zabo

Practice ibonisa ukuba unciphise umzimba ngexesha elifutshane real ngokupheleleyo. Kodwa asimele silibale ukuba nzima ukuba umzimba, leyo, Kakade ke, kukho inani izinto ezimbi. yokudla Ngoko fast "-10" Iimpendulo ngayo:

• Okokuqala, umbono ukuba iikhilogram efanayo kakhulu waya akazange abuyele, nto eziphosakeleyo. Emva uhlobo lokudla akakwazi nangoko zinokutshintshela ukutya njengesiqhelo eziyingozi, wena kusafuneka ufunde ukulawula ngokwakhe.
• Okwesibini, uninzi ekutyeni (ingakumbi kancinane-eyaziwa) abanayo inkqubo yokucola ye yabaneziphumo ezihle, kodwa kunoko, phezu koko, eyingozi empilweni. Apho kwenza iintlobo zezifo ezingemnandi.
• Okwesithathu, ukudla ekuqaleni contraindicated kubantu abaninzi.

Abo baye bazama izidlo ezininzi ngokwabo, qinisekisa ukuba kungcono ukuba yokuzisebenzisa. Kungcono ukuphuhlisa umkhwa yokudla olululo yaye isempilweni.