Yokudla engqongqo ukunciphisa umzimba

Yokudla olungqongqo kukwaquka nokwehliswa ubunzima ngexesha elifutshane kakhulu. Nangona kunjalo, le ndlela ukwehla kobunzima awulungelanga yonke, kuba ephilayo yi ni ntshikilelo enkulu. Kubalulekile ukuthatha ingqalelo zonke iinkalo kwaye sisondela mba ngayo ingqiqo, ukuze kudaleke ingozi enkulu kwimpilo.

Namhlanje, unokufumana iqela ukudla ethembisa iziphumo ngokukhawuleza yaye ulungile. Kakhulu ngempumelelo ziqokelelwe kweli nqaku. Bona ilingane phantse wonke umntu uya kukhokela umzimba ukuze ngaphantsi kweveki kwaye ugcine unesimo sengqondo esifanelekileyo kuyo yonke ilahleko weight ixesha.

Yokudla engqongqo zonke

Ingongoma kwenkqubo amandla angcangcazelise umzimba, ngaloo ndlela ebangela uxinezeleko ukunyanzela umzimba ukuze batshise kwiivenkile ngamanqatha. Ngexesha lokudla akuvumelekanga ukusetyenziswa kamnandi naluphi na uhlobo. Kuvaliwe amafutha, okunamafutha, ezinetyuwa kunye naye ukutya-osidingayo.

Elona xesha lifanelekileyo kuba isiphelo zentlako-hlaza nezasehlotyeni, ngenxa yokuba ngoko kunokwenzeka ukuba asebenzise le menu nazo zonke iintlobo zeziqhamo nemifuno eziqulathe ezininzi iiminerali neevithamini. Nje kubo ukuba kubuzwa, ngokuxhomekeke kwizidlo icetywayo.

Loo ukutya engqongqo iquka izidlo ezithathu ngosuku. Ngoko kuyimfuneko ukuba andise ukusetyenziswa kwamanzi acocekileyo ngaphandle ukuya irhasi iilitha ezimbini.

lwemenu nokudla

ngosuku lokuqala

• Breakfast: 1-orenji, 1 grapefruit.
• Isidlo sasemini: 90 iigrem chicken ngaphandle eluswini, 150 grams kumxube imifino, okanye isaladi yemifuno (uthatha kwaneekomkomere, iitumato, IsiTshayina okanye ikhaphetshu, ungongeza amagqabi kunye yejusi yelamuni).
• Dinner: umphunga omelet yamaqanda-2.

Ngosuku lwesibini

• Breakfast: 250 grams isaladi iziqhamo, enongwe iyogurt zendalo.
• Isidlo sasemini: 90 iigrem yenkomo 150 grams broccoli okuphekiweyo.
• Dinner: 100 grams ye-1% curd, iti eluhlaza.

Ngosuku lwesithathu

• Breakfast: 2 orenji.
• Isidlo sasemini: 100 grams ye kuphekwa yentlanzi umtya (zivunywa Umxhesho Pollock, hake, cod) kunye 130 grams isaladi evela cucumber kunye neetamati.
• Dinner: bila amaqanda - iziqwenga-2, iti chamomile.

Ngosuku lwesine

• Breakfast: 100 grams ye oatmeal emanzini.
• Isidlo sasemini: inyama yonke inyama angamarhoqorhoqo, itswele (100 grams) kunye 100 grams zemifuno eluhlaza.
• Dinner: ml 300 compote iziqhamo ezomisiweyo.

Ngosuku lwesihlanu

• Breakfast: 300 grams amaqunube.
• Isidlo sasemini: meatballs (100 grams) kunye yemifuno isaladi ngaphandle lokunxibela.
• Dinner: 150 grams ye-1% iyogurt.

ngosuku lwesithandathu

• Breakfast: ama-2.
• Isidlo sasemini: 90 iigrem inyama ndayame kuphekwe, 150 g iimbotyi eziluhlaza eluhlaza.
• Dinner: amaqanda 2, epheka kuphekwa, ukumnika leengcambu.

ngosuku lwesixhenxe

• Breakfast: iglasi yejusi evela apile namaqunube.
• Isidlo sasemini: 90 iigrem inkukhu 150 iigram kwemifuno kunye nemifuno.
• Dinner: 100 grams amafutha cottage sisi.

Le ukutya ngokungqongqo kunceda ukuba ulahlekelwa kwe-5 kg kwiveki nje enye. Out kufuneka zibe mpuluswa nangenyameko. Iinxalenye kufuneka lenyuke ngokuthe ngcembe, yaye kufuneka silumke ngakumbi ukutya kamnandi kunye okunesitatshi.

Yokudla engqongqo ukunciphisa umzimba kufuneka zibandakanye vitamin nezimbiwa nezongezo kunye nezongezo ezikhethekileyo zokutya - izongezo ukuxhasa umzimba zikwimeko entle.

Yokudla omama phindeke

umnqweno Special iqalele abafazi ezahlukeneyo abaye olulele umntwana. Kodwa mame akakwazi kuhlala ukutya yokuqala ekhoyo, njengoko oku kunokwenza umonakalo omkhulu, ingakumbi impilo wosana olo. Kukho ngokutya izinto ezikhethekileyo engqongqo oomama phindeke, owathi, ngaphandle ukunceda ekunciphiseni umzimba uya kumisela inkqubo umntwana angekayazi eyona ngokupheleleyo yokucola ukutya. Kodwa phambi kokuba isigqibo linyathelo elinzulu, kufuneka udibane nge oyingcali, ukuze kakubi okanye umntwana wabo.

Imithetho mame

kufuneka Power phindeke abafazi ukulungelelana nokuba ngethuba itye. Omama kufuneka bathobele le migaqo ilandelayo:

1. Akuvumelekanga iimveliso ukutya ziquka: utywala, etshaya, okunkonkxiweyo, iziselo caffeine, soda, yesitrasi kunye itshokolethi.
2. Amanyathelo kufuneka ukutya intlanzi, inyama yenkukhu kunye namaqanda evenkileni, imifuno (ikhaphetshu, iitumato kunye iipepile), iiertyisi kunye nezinye iimbotyi, pickles, nobusi, iziqhamo ezomisiweyo kunye namandongomane, ubisi lwenkomo, ezinye ukudla okuziinkozo (nerhasi, namazimba kunye nengqolowa).
3. mame Ukudla kufuneka nezi mveliso zilandelayo: itshizi Cottage, iyogurt, itshizi amafutha. Inyama kungcono ukukhetha turkey, yemvu kunye yenkomo, okuziinkozo - buckwheat, oatmeal, irayisi. Imifuno - yemixoxozi, zucchini, iminqathe, beetroot, iitapile, lettuce kunye nedile. Of iziqhamo kungcono ukuba ayeke kwezo ezikhula ngama yasekuhlaleni. Musa ukulibala malunga emanzini - umfazi kufuneka asele iilitha ezimbini ngosuku.

Yokudla lwebele abasetyhini

Ngezantsi, ungenza baqonde i menu rough ngenxa yomxhesho nabanyisayo:

• Breakfast: esezantsi-fat cottage itshizi (200 g) kunye iyogathi, yonke ingqolowa isonka ne-avokhado, iti eluhlaza.
• Umthamo: iziqhamo Fresh.
• Isidlo sasemini: buckwheat ebilisiweyo zeze, lettuce yonke imifuno okuvunyelwe namafutha omnquma.
• Umthamo: isonka sengqolowa kunye esezantsi-fat sisi.
• Dinner: imifuno iyabiliswa, iglasi kefir okanye amasi.

Yokudla engqongqo iveki

Kanti enye inkqubo yonikezelo ngamandla, nto leyo eya kukhokelela nokwehliswa ngokukhawuleza ubunzima umzimba monodiet. kubume bayo usendleleni yokuba imini enye unikelwa ethile imveliso. Ukongeza akangekhe nto yaze yangxenga ifuthe lomanyano kwizidlo. Uyakwazi ukusela eluhlaza kunye neti esintu, namanzi kunye lemon.

• Usuku №1: nzima-ebilisiweyo, soft-kuphekwa okanye okuphekiweyo amaqanda omelet ngomphunga kwimali lamaqhosha 6.
• Usuku №2: 450 grams wazihlanganisa Pollock okuphekiweyo.
• Usuku №3: 450 iigram okuphekwe webele Turkey.
• Usuku №4: 5 iitapile esibhakiweyo ubungakanani medium of.
• Usuku №6: 450 iigram yamanqatha curd kwi-3%.
• Usuku №7: 300 iigram kwemifuno kunye wayipheka kakhulu.

Zokudla bakholelwa ukutya ngokungqongqo ayikho indlela esempilweni ukuba balahle kilogram kwemfuneko. Noko ke, ukuba abantu Ndagqiba kwelokuba ubunzima emva kwexesha msinya kangaka, koko ugqithele kwizidlo oluqhelekileyo kuyimfuneko ukuba ehlise. Esi sibini lokuqala leentsuku ukwenza utshintsho olungephi kwi menu, ngokuthe ngcembe ukwandisa isiqulatho caloric yokutya ayikho calories ngaphezulu kwe-150. Musa ukulibala ukusela amanzi, thatha iivithamini kunye izongezo zokutya. Kwixesha elizayo, ukuba ukubethelela iziphumo babahlambulula umzimba ukwenza kwiintsuku nokuzila (khetha enye yeenketho thaca kwi lingqongqo yokudla iveki).

Yitya kakuhle kwaye uhlale usempilweni!