Wonke amaphupha amantombazana alahlekelwa isisindo kanye kunye nonke, kodwa ngaba kukho ukutya okunjalo okugqithiseleyo okuya kufana nomntu wonke? Emva koko, ukulahlekelwa ubunzima yinkqubo yodwa, kwaye kufuneka ukhethe ukutya okubonakalayo kumzimba wakho. Siza kukwabelana nawe ngeengcebiso eziphakamileyo eziye zanceda omnye wesini esilungileyo kumzabalazo onzima kunye neepounds
Imithetho ephezulu yokutya yokulahleka kokunciphisa umzimba
- Yidla rhoqo, bhetele zonke iiyure ezi-3. Ngaloo ndlela, ulungelelanisa izinga leshukela legazi, ukwanda kweemetabolism, kwaye umzimba uya kusetyenziselwa ukunciphisa umzimba.
- Ukunciphisa inani leekhalori ezidliwe. Ixabiso elincinci elinika umzimba amandla amfuneko ngu-1200. Kwakhona kukho iifomula ezininzi ezikuvumela ukubala le nombolo.
- Yidla amafutha enempilo, umzekelo, ioli yeoli, encedisa ukunciphisa i-cholesterol.
- Imenyu yesondlo esiphezulu sokulahleka kwesisindo kufuneka ifake i- carbohydrates edibeneyo, enokufumaneka kwiiyolimo kunye nemifuno. Baya kunceda ixesha elide ukuba bahlale bevakalelwa.
- Musa ukulibala malunga neprotheni, kufuneka ibe yinto emininzi, ngoko ke ungadli intlanzi, inyama, iimveliso zobisi, kodwa kuphela nge-fat content content.
- Kanye kunye nento yonke, yishiye ukutya iswekile. Inokuthi ithatyathelwe izithelo ezomileyo okanye ubusi.
- Phuza amanzi, njengoko ukusilela kwawo kungakhokelela ekunciphiseni kwamandla okusebenza kunye nokunciphisa ukusetyenziswa kwemetabolism. Isondlo samanzi imihla ngemihla ngexesha lokutya okugqibeleleyo li-2 litres.
- Yidla kwindawo ekhululekile, ehleli etafileni aze afune ukutya. Ukuba awukwenzi oku, uza kukhawuleza ulambile, oko kuthetha ukuba uya kufuneka uphinde udle kwakhona, kwaye ezo iikhalori ezingaphezulu.
- Hambisa ubomi, ngoko hamba unyawo uze ungene kwimidlalo. Ukutya okugqibeleleyo kunye nokuzilolonga rhoqo kuya kunceda ukukhawuleza ukulahlekelwa kwindleko kwaye kufumane iziphumo ezintle.
- Ukupheka ukutya ngeebini okanye kwi-oven. Kwakhona kuvunyelwe ukubilisa okanye ukupheka.
Lapha imithetho enjalo elula izakukunceda wenze ukutya okulungileyo kumzimba wakho, kwaye ngoko unako ukunciphisa umzimba, kwaye kwixesha elizayo gcina isisindo esitsha.
Umzekelo wokutya okuphezulu
Imenyu ihlukaniswe kwizidlo ezi-5: ii-breakfasts 2, isidlo sasemini, i-tea yemini kunye nesidlo sakusihlwa.
Usuku 1:
- iqanda, ikhofi;
- isiqwenga senkomo, i-yogurt;
- Umhluzi wenkukhu, isiqwenga senyama, isaladi, i-cottage shiese, ikhofi;
- iipulo;
- uceke weentlanzi, isaladi, itiye.
Usuku 2:
- i-cottage shiese, ikhofi;
- isiqwenga senkomo, ijusi yetamatisi ;
- Umhluzi wenkukhu, ingqungqwana yenkukhu, isaladi, izithelo ezomileyo, ijusi;
- iisuthi, ijusi;
- isiqwenga senyama, iipasta, i-yoghurt.
Usuku 3:
- iqela leentlanzi, isaladi yezambane, ijusi;
- I-Strawberry nge-cream e-fat-fat sour;
- Umhluzi wenkukhu, isinquma somzimba, isaladi, ikhofi;
- i-cottage cheese, itiye;
- isiqwenga senkomo, isityalo semifuno, i-yoghurt.
Usuku 4:
- Amaqanda ama-2, isiqwenga sesonka, ikhofi;
- 2 iibhanana, i-pure puree;
- Umhluzi wenkukhu, i-croissants, i-salad yamatatta, i-yoghurt;
- unesli nobisi, itiye;
- uceke weentlanzi, isaladi, itiye.
Usuku 5:
- ham, isaladi, ikhofi;
- i-cottage cheese, ijusi;
- Umhluzi wenkukhu, isalathisi sesifuba, isaladi yebhontshisi, ikhofi;
- siqhamo;
- iqela leentlanzi, iitapile ezibhakiweyo, ijusi yetamatato.
Umhla wesi-6:
- isaladi yenyama, ikhofi;
- amajikijolo, iziqhamo, itiye;
- Umhluzi wenkukhu, isiqwenga senyama, isaladi, ijusi;
- ushizi, ikhofi;
- ham, iifatata, i-kefir.
Umhla wesi-7:
- 2 amaqanda azaliswe ngentlanzi kunye nekhofi;
- siqhamo;
- Umhluzi wenkukhu, isiqwenga senyama, isaladi, ijusi;
- unesli nobisi, ikhofi;
- isiqwenga senyama, isaladi, itiye.