Ummangaliso yokudla "ileli" (iintsuku ezi-5): menu kunye nophononongo, iziphumo

Kuba bonke abachaphazelekayo kakhulu malunga ukwehla kobunzima kwemfuneko xesha lifutshane kangangoko, kwavela ngokunciphisa "ileli" olusebenzayo - iintsuku ezi-5, abonakala kukulayinisha ngohlobo amanyathelo, inguqu eligudileyo omnye komnye, zokusombulula iingxaki ezahlukeneyo ngoku. Ingxelo evela kwabo wabhenela le ndlela ephumelelayo, thetha ngayo nemiphumo emihle. Makhe kwaye siza sijonga lo mmangaliso yokudla.

Njani nale ngxaki?

Ngaba wakha wazibuza ukuba kutheni ingxaki umzimba Ukwacinga ukuba agcine? Yaye wonk 'ubani ufuna ukunciphisa umzimba kanye kuphela bangaze kwakhona ukubhenela zokuzila ezibuhlungu. Uninzi bakudle unika iziphumo ezidibanisayo, kodwa kusenokwenzeka ukuba ulungise kuphela kwiimeko ekwanti. Ngoko ke kufuneka kwakhona kwaye kwakhona ukuba anganyathela warpath nxamnye utyebile. Super ukudla "ileli" - Kwimeko ongasetyenziswayo kuyo lo mgaqo, kwaye yonke kuba uyalwa ukunciphisa nje ubunzima kodwa ukubethelela iziphumo ekufikelelwe kuzo.

Imigaqo ephambili indlela

Ngoko ke, siye sele sitshilo into yokuba iingxaki ezinzima ukuba isonjululwe azimiseleyo, yaye ngamnye kubo ngokungathi ekulungiseleleni umzimba kumgangatho olandelayo. , Umzimba isisu kunye nobuchopho ukukuqhela kwaye musa simelane tshintsho luza kwenzeka. "Ileli" (inyathelo yokudla) iqulathe la manyathelo alandelayo:

• Usuku 1 - yokuhlambulula umzimba;
• Usuku 2 - nokwakhiwa epheleleyo;
• Usuku 3 - iguqula amandla;
• Usuku 4 - ukwakha;
• Usuku 5 - kwemfuneko ovuthayo.

imvelaphi engqondweni

Wonke umntu uyazi ukuba ubuchopho ilawula kwethu, kodwa wonke umntu uyazi ukuba njani kusigxotha kwicala elifanelekileyo. Ngamanye amazwi, ngaba uthathe njani ulawulo? Umba yokutshisa umzimba licandelo engqondweni kakhulu. kaninzi kangakanani na sijamelene yeengxaki kunye umhlalaphantsi phambi kwexesha, xa awazi ukufumana apho ukuma yokuziphatha ukunceda ukumelana uxinzelelo kakhulu emphefumlweni kwaye emzimbeni ezinxulumene umzimba! Ekugqibeleni, bonke eyayichithwa nzima kangaka, babuyela umzimba kwakhona. Uxinezeleko yokusilela kudala uxinzelelo omtsha, ngoko ke isangqa. Ukutya "leri", iintsuku ezi-5 bahamba, umnikelo ekunciphiseni umntu ukuba stimulus ngokohlobo sketch phambi kwamehlo am ubone ngokucacileyo iziphumo kwixesha elizayo.

Ebonisa amanyathelo ephepheni

Ezibonisa leri zokwexeshana imisebenzi yabo yemihla ngemihla ngokubhala menu kwaye ukulungisa iziphumo ekufikelelwe kuzo, umntu afumane izizathu ezixhasa. Namandla kakhulu ekhuthazekili, nzima esisebenza, yaye ngoko, kamsinyane ukufikelela usukelo. Le umzobo wesakhiwo kubhetele ukuba bojinga phambi kwamehlo akhe, yaye emva kokuqalisa ngaphandle isigaba esilandelayo kwisigaba elidlulileyo kwaye uqiniseke ukuba ukufaka ubunzima ezilahlekileyo. Xa emehlweni lidlule kangakanani sele echithe nendlela phi amandla yeqonga, umnqweno nje Kwathi ngempumelelo zonke izigaba eseleyo landa phindene kalishumi. Ngoko ke, ukusuka kwindawo nangokwasengqondweni ngenxa yokudla 'somthamo "- superpohudenie. Izimvo ubuchule kubonakele ngokwabo bathi ukuba ndikhe kwakhona apho kuza kufuneka ukunciphisa ubunzima, ngoko abantu baya kuphinda asebenzise ukudla ethile.

ezomhlaba

Ngoko ke, lifikile ixesha lokuba ukubonisa imiyinge, enika ukutya "ileli." iintsuku ezi-5 kwi zipaswe score of thabatha 5-9 kg ubunzima yayo yoqobo abantu avareji. Oku waxelela amadoda nabafazi abaye ikhosi ngokwakho. Kwixesha elifutshane kangaka ithuba ukufezekisa iziphumo encomekayo - umzamo. Noko ke, njengokuba usazi, oku ingcaciso yayo enengqondo. Emva inyathelo ngalinye kwenzeka kanye ezo nkqubo ukuba banoxanduva lipolysis kakuhle yaye ngaphambi kwexesha evela emzimbeni. iimveliso Ucazululo ukutya, amanzi, ubuthi - konke oku ngokukhawuleza, kanye ngokuchanekileyo uhamba, ngokuthobela nokomzimba.

Isigaba wokulungiselela

Ummangaliso Ukudla "ileli" akayi kubangela uxinezeleko kakhulu umzimba, ukuba akwazi ukunika ekubhobhozeni kwiveki phambi kwinqanaba lokuqala. Indlela ukubonelela ngoqeqesho? Enyanisweni, akukho na ecacileyo kwaye ayikho enye indlela. konke kuxhomekeke ubuntu, abalinganiswa nesimo ukuncipha. Umntu kubonakala kufanelekile ukuba zingabandakanywa ukusuka kwizidlo iimveliso ezimbini kuphela: isonka kunye imayonnaise. Umntu kuya kunciphisa umyinge lilonke lokutya osetyenzisiweyo ngosuku, umntu uya kuphoswa isidlo sangokuhlwa, kwaye endaweni kunye iyogurt, abanye baya kungena iinxalenye ezincinane. Enoba ukhetho ekhethiweyo, eyona njongo iphambili yale veki indlela enye okanye omnye kuya kuphunyezwa: iqala umzimba ukuba kusetyenziswa iintsilelo kunye ngokucotha ngokutsha indlela entsha.

Ukutya "ileli": i menu, nokubuyekezwa ngosuku lokuqala

Ukucoca (lokuqala) inyathelo luquka:

• 1 kg-apile;
• 1 ilitha yamanzi (kangangoko kunokwenzeka);
• Amacwecwe zamalahle yasebenza - iziqwenga 6-10.

Apples kufuneka yahlulwe 6 (omnye nokuba isiqingatha elincinane) kwaye sebenzisa imini yonke njengokutya nje ngokupheleleyo. Ukutya "ileli" (feedback kunye neziphumo kungaba ukulandela kwinqaku lethu) umcabango nezona nkcukacha zincinane. Ngokomzekelo, kwinqanaba lokuqala, apho onke amacandelo asebenza ngamaqashiso ngokungqongqo umsebenzi wayo. Ngenxa yoko, Ixolo apile iqulethe izinto ezixabisekileyo kakhulu kwaye iluncedo - pectin, imincili, ubuhlobo kunye excretes buthi, ubuthi ababeyiqwebile nkqu enzima. Kukwanjalo ke malunga neemveliso ukubola. Yonke inkunkuma amaninzi emzimbeni, uya kuphoselwa phandle ngokusebenzisa amanzi. A nkqubo yenzelwe ukuba athimbe le carbon iyasebenza. Ukuphonononga baye bazama indlela ngokwabo bathi ngosuku lokuqala xa iyonke into ihamba kakuhle, ngaphandle iimvakalelo zokuba yindlala.

Ekupheleni kwinqanaba lokuqala walihamba iphecana zesisu ziza kususwa kwaye uya kuqalisa ukusebenza kwe ekuweni iiseli ngamanqatha. Kwaye oku kuya kuba negalelo acid eziqulathwe kwi-apile. Kungenxa yoko le nto siqhamo kwizidlo kungcono ukukhetha eluhlaza (sweet-muncu).

Isiphumo ngolokuqala usuku - thabatha 2 kg. Apha komqathango wokuba amaxabiso ubuninzi ayinakutshintshwa. Oko kukuthi, ukuba ulahlekelwa kwinqanaba lokuqala isiqingatha nenqatha, oko kulungile. Abantu aziyo yokudla "ileli" (indlela ingxelo yaye iziphumo bahlanganisana ukusuka uqikelelo amawaka aliqela test), ukwamkela naziphi na izinto ezintle.

Okubuyisela (okwesibini) isigaba

menu okunikezelwe:

• amafutha cottage samasi - 600 g;
• iyogurt enamanqatha eliphantsi - ilitha 1;
• amanzi - ngaphezu ilitha 1.

Ulondolozo lwemihla ngemihla ka curd kufuneka yahlulwe 3, nje ukuba yokwenza iyogurt kunye enye phakathi kwezi izidlo. Kwezinye iimeko, iyogurt (1-2 amacephe) yayisetyenziswa njengendawo kunokuba owomileyo ukugcwaliswa curd granular. Kweli nqanaba ekutyeni, "ileli", iintsuku ezi-5 baya, isebenza ngolu hlobo. Cottage sisi iyogurt liqela iimveliso zobisi, leyo eyenzelwe ukuba kuwanelisa isisu iintsholongwane iyingenelo ukucocwa, kwakunye ekwandiseni izitya yegazi calcium potassium. Emva koko eli nyathelo kakuhle ibe bachache iseli.

Isiphumo sesibini isigaba - thabatha 2 kg. Ukutya "ileli" (reviews, iifoto, esilishumayelayo) ngosuku lwesibini ngembopheleleko ngenxa yokuba i imveliso ephantsi-osidingayo ebalulekileyo kakhulu iindleko amandla umzimba uphela ngexesha ukwetyisa ye kwiproteni acidosis.

Energy (yesithathu) isigaba

Ngaphandle kwamathandabuzo, iintsuku zokuqala ezimbini experiment kakhulu buthathaka imeko komzimba. Ngoko le ndoda reshivshemusya ukuzama le ndlela, kufuneka ubuyisele amandla kunye saturation amandla. Omnye ayikwazi ixesha elide ngaphandle carbohydrate, kuba igcina glycogen emva izigaba ezibini zokuqala zidla zero. Ngosuku lwesithathu menu:

• ezomileyo - 300 g;
• Honey - 2 amacephe;
• iziqhamo yathamba (uyawathena, iiapilkosi, ama-apile) - iilitha ezi-2.

Njengoko ubona, oovimba ezinekhabhohayidrethi iya zazaliswa ngoncedo glucose equlethwe iswekile yeziqhamo. Ngokungafaniyo imifuno, iziqhamo ezomisiweyo akayi kuba nako ukwandisa umphefumlo wakho ngenxa Ukwanda eliphezulu ifayibha. Ukutya "ileli" (menu, uyakwazi ukufunda nohlolo kwi komphuta) esenze intuthuko kwiinkqubo ezifana ngokwabo. Ngenxa ngokuqhelekileyo yile ngongoma kwamanani umzimba uza ukusebenza ihewu ngokukhawuleza Ukwehla kobunzima ngaphambili waphawula, ngokoqobo ime kwaye ngumkhenkce phezu uphawu olufanayo. Ngamanye amazwi, ukwanda wesithathu-osidingayo menu le mini luhlobo "ukuphazamiseka ezicwangcisiweyo" chittingom, khefu umzimba.

Amanqaku liphezulu ngosuku lwesithathu: up ekunciphiseni ubunzima 1.5 kg - phantsi!

Building (eyesine) inyathelo

Inyathelo elibalulekileyo kakhulu ekufezekiseni le njongo. Ngale mini kwi ukutya osetyenzisiweyo protein izilwanyana (zeze amabele, inkukhu ibele) yaye, ukongeza emanzini, nantoni na eyenye. kuthunyelwa enye enesiqingatha inyama leyo akuhlikihlwanga ngatyuwa kwaye yahlulwe kwizigaba eziliqela. Kubalulekile ukuqaphela ukuba le mini iya siphele ilitha ngaphezu kwesinye yamanzi, akukho kakhulu, ngokuba amanzi kweli nqanaba yinto ebalulekileyo. Ukuba ungoyiki ukuba ulwelo yakhiwe tenxileyo kwazona ivela emzimbeni, njengoko kukuthintele (ityuwa) asikho ngokupheleleyo. zokwakha zeselula esebenzayo kubalulekile ukuba zonke ancedisana amalungu ngenxa ubuchule ukuba nempembelelo enamandla kwiinkqubo pathways ngokubanzi. Ukutya "leri", waqhubeka iintsuku ezi-5, kwandisa ukutya, nto leyo inegalelo ngokukhawuleza umzimba. Qaphela ukuba kwiproteni emgceni ngokuchanekileyo mihla ngokuqinisekileyo aphele Isalathisi amabi, kuba iindleko zokulungisa kakuhle ekutyeni inyama liyakholisa ukuba ngaphezulu kune umxholo wayo osidingayo.

Ngenxa yosuku - thabatha 1.3 kg.

Okugqibela (eyesihlanu) eqongeni, ejolise calories elivuthayo

Kweli nqanaba, umzimba ugcwele ngokupheleleyo ifayibha, nto leyo ekhokelela nje kuphela ukulamba blunting, kodwa ukuba kusungula inkqubo entsha yokwakha. Yokudla kufuneka babekho usuku ephantsi-osidingayo ukutya okunesitatshi eziqulathe amaxhama entsonkothileyo, ubatshise kuphele ufuna ukwamkelwa encinane. Zicingele kwasekuseni kusenokuba oatmeal, welding ukusuka cereal eyomileyo (250 g imini yonke) amanzi, iziqhamo ezinomthamo esezantsi glucose. Emini udle isaladi, enxibe ngamasi. Kule izidlo emibini elandelayo, uyakwazi alternate phakathi oatmeal kunye nemifuno fresh (1 kg ngexesha ngosuku). Inqanaba lokugqibela, kwakunye odlulileyo omnye - yesine, ebangela umzimba ukuba zidle calories okuninzi ngaphezu kwabo, nocinywa, nina uzive indlala. Ithathwe ndawonye, kwiivenkile amanqatha kutshiswa ngokukhawuleza 2 imini obungahexiyo.

sigaba Iyonke lokugqibela - thabatha 2.5 kg.

Super ukudla "ileli": ncomo, Izimo

Phantse wonke umntu wagqiba ukusebenzisa phantse le ndlela, wabonisa iziphumo ezilungileyo, ukunqongophala yindlala ukucaphuka. Mhlawumbi kuyaphela kunokubangela i menu kunokuba abahluphekayo. Kulo mzekelo, abantu ngempumelelo wadlula ikhosi, ndibathuthuzele ngokwabo indlela ixesha elifutshane.

Kukho Izimo jikelele yokusetyenziswa ekutyeni. Phambi kokuba kuyiwe ekhosini kufuneka uqhagamshelane nogqirha isazi okanye ukuya ukuba uthethwano ukuqinisekisa impilo yayo epheleleyo. Le ndlela akunconywa:

• abasetyhini abakhulelweyo kunye phindeke;
• abantu abadala kweminyaka engama-60 ubudala;
• abantwana;
• abantu abaneengxaki zengqondo;
• iziguli Oncology;
• abantu abaye baba iintlobo nokoyika amagciwane;
• izigulane postoperative.