Inani elikhulu labasetyhini ngaphambi kwesiganeko esibalulekileyo ebomini sibeke umgomo wokulahla iifilogram ezimbini. Khawuleza ulahlekelwe ubunzima kwiintsuku ezintathu, kodwa ungalindelanga iziphumo ezinkulu. Ulwazi, ngokubhekiselele kulokuba ixesha elifutshane elinokuthi ulahlekelwe zihlanu okanye ngaphezulu kweekhigram, luyilungu. Asiyi kucetyiswa ukuthatha iipilisi ezahlukeneyo kunye nezinye iziyobisi ezinokulimaza impilo yakho.
Indlela yokulahleka ubunzima kwiintsuku ezi-3 kwi-calorie ephantsi?
Ukukrazula iikhilogram eziliqela, kufuneka unciphise ikhalori yokuthatha i-kcal 1000. Ngenxa yoko kuyimfuneko ukuba ungabandakanyi kwimenyu yefayili, ukutshaya, okuthosiweyo, okumnandi, njl. I-ration ephambili yale mihla emithathu kufuneka ibe yimveliso enomxholo ophantsi wekharoriki. Ukuba unomdla wokuba ungakanani ukhulula ubunzima kwiintsuku ezi-3, ngoko kwiikali ozozibona malunga ne-3-4 kilogram. Kufuneka kuqatshelwe ukuba amafutha amaninzi ngeli xesha asiyi kuhamba, kwaye ukulahleka kwesisindo esiyintloko kuya kugqitywa ngokususwa kwamanzi kunye nesisu somzimba.
Ukufumanisa indlela yokunciphisa umzimba ngokukhawuleza kwiintsuku ezi-3, kuyafaneleka ukuqwalasela umzekelo wemenyu yeli xesha:
Usuku # 1:
- isidlo sasekuseni - ingilazi yobisi kunye nesipuni sooon, i-cracker kunye neqabile;
- isidlo - intlanzi yeentlanzi ezinomsola kunye ne-200 g yemifuno;
- I-snack-ingilazi ye-fat and fat yogurt;
- isidlo - isaladi yemifuno ngeoli yeoli kunye negilasi yemifuno yemifuno;
- ngaphambi kokulala - 1 tbsp. kefir.
Usuku # 2:
- isidlo sasekuseni - 100 g ye-kottage ushizi, iidipefruit kunye nama-200 g wamanzi kunye ne-lemon kunye nobusi;
- isidlo - isiqwenga se-fillet ebilisiwe kunye nemifuno;
- i-snack-iglasi yegour;
- isidlo - igramu ezili-100 ze-cottage shizi kunye nesaladi yemifuno;
- ngaphambi kokulala - iglasi ye-yogurt ephantsi kunye ne yogurt.
Usuku # 3:
- isidlo sasekuseni - igrisi yejusi ukusuka kwiidiza-thola kunye ne-100 g ye-fat cottage cheese;
- isidlo sasemini-isabelo se-oatmeal neziqhamo;
- i-snack - 200 g yamanzi kunye ne-lemon kunye nobusi;
- isidlo - intlanzi yeentlanzi kunye nemifuno;
- ngaphambi kokulala - iglasi le-kefir.
Kubalulekile ukuqwalasela ukuba kufuneka kuphela iintlobo zeoli ephantsi ukukhetha intlanzi kunye nenyama. Ukugcina umphumo kunye nokuphucula ama-indices, kucetyiswa ukuba emva kokuya kokutya okuchanekileyo, ngokunyuka kwandisa inani le-calorific ukuya kwi-1200 kcal.
Ndingakwazi njani ukunciphisa ubunzima kwiintsuku ezi-3 kwi-mono-diets?
Kukho ezininzi i-mono-diet ezibonisa ukusetyenziswa kwemveliso enye. Kunzima ukubambelela kubo kwaye kukho njalo umngcipheko wokungaphumeleli. Naluphi na ukutya okukhethiweyo, kubalulekile ukugcina ibhalansi yamanzi ngokusela ubuncinane 1.5 ilitha amanzi ngosuku. Ngokukhawuleza ukulahlekelwa isisindo iintsuku ezi-3 kuya kunceda loo mono-yokutya:
- Buckwheat . Le ngenye yezidlo ezithandwa kakhulu kwaye ezifanelekileyo, nto leyo. Imenyu yemihla ngemihla iqukethe kuphela i-porkwente ye-buckwheat kunye ne-tea ehlaza. Kungcono ukuba ungabilisi i-rump, kodwa ukuba uqhume ubusuku. Ngaphantsi kokuvinjelwa iindidi ezahlukeneyo, umzekelo, awukwazi ukubeka ioli kunye netyuwa. Ukutya kwe-Buckwheat akukuvumeli nje ukuba ulahlekelwe isisindo, kodwa uhlambulule umzimba wezinto ezinobungozi. Ukuba ufuna ukuhlula imenyu, yongeza enye inkukhu ebilisiwe, kodwa ke umphumo uya kuba mncinci.
- Banana . Olu khetho lufanelekile izinyo elimnandi, kuba iibhanana yenye yezona ziqhamo ezintle kakhulu. Bondla, ngoko unokukhawuleza ukwanelisa ukulamba kwakho. Kufuneka kuqatshelwe ukuba iibhanana zinemiphumo elula ye-diuretic, kwaye zinokunceda nokwandisa imizwa. Imenyu yemihla ngemihla ibandakanya amabhanana amathathu kunye ne-3 tbsp. ubisi okanye i-fat fat kefir. Iimveliso ezinikezelweyo kufuneka zitshintshwe.
- Kefir . Olunye uhlobo olukhulu lwe-mono-yokutya, ngenxa yokuba kukho ukucoca kwamathumbu avela kwi-toxins. Yimihla ngemihla kuyimfuneko ukusela i-1.5 ilitha ye-fat kefir. Ukuba unesifo esinamandla sokulambela, unako ukudibanisa iipulale eziluhlaza kwimenyu.