Ukutya kweveki - I-TOP-7 i-best-day day-day diet for weight loss

Isixa esincinci sexesha omele uhlale kuzo kwisidlo ukuze ubone kwiikali zincinci - iveki. Kubalulekile, phakathi kokucetyiswa kweendlela zokulahlekelwa ubunzima ukukhetha ukhetho olufanelekileyo kakhulu, ukujonga izixhobo zomzimba kunye nezinto ozikhethayo.

Ndingakanani ukulahlekelwa isisindo ngeveki?

Ingcaciso yokuba kwiintsuku ezisixhenxe ungaphonsa ngaphezu kwe-10 kg, okanye ngaphezulu, akunjalo, kuba ilahleko ezinzulu ziyingozi kwimpilo. Ukuba umntu oye wadla ngokungalunganga uhleli phantsi ekudleni, ngoko ke ubunani bokuba ungakanani ukulahlekelwa isisindo ngeveki ngu-5 kg, njengoko amanzi amaninzi ahamba. Xa ubunzima buncinci kwaye ufuna ukuba mncinane, ukulahleka kwe-1 kg kwiintsuku ezisixhenxe kubonwa njengamkelekileyo ukugcina impilo.

Ukutya okunempumelelo kweveki

Injongo yabantu abaninzi-eninzi ukuyilahla ixesha elifutshane, kodwa sebenzisa iintsuku ezisixhenxe inani elikhulu leekhigram kwaye ungenzi nzakalo kwimpilo, awukwazi. Ukutya okusebenzayo kwiveki kusekelwe kwimigaqo yesondlo esifanelekileyo. Ukwenqatshelwa kweemveliso ezinobungozi ngokufanelekileyo kwimpilo kuyisigqibo esifanelekileyo. Izithintelo zokutya eziqinileyo kunye nexesha elide azivunyelwe. Khumbula ukuba phantse zonke izidlo zineenkcaso, ezifanele ukucatshungulwa. Ukuba unempilo ebalulekileyo ngaphambi kokusebenzisa nayiphi indlela yokulahlekelwa ubunzima, kufuneka u tyelele ugqirha.

Ukutya kwe-Egg iveki

Indlela evezwe ngayo yokulahleka kwesisindo iprotheni kwaye inokunceda, ngokutsho kwabaphuhlisi, ungalahlekelwa ngu-7 kg. Ukuze ufumane umphumo, kufuneka ususe iswekile, ityuwa kunye namafutha okutya kwakho. Uluhlu oludlulileyo lokutya okuvunyiweyo yimifuno kunye neziqhamo ezizityebi kwifiber, eziyimfuneko zokucoca umzimba weexin. Ukutya kwemenyu yeveki kubonisa ukugcinwa ngokukhawuleza kwemenyu, kwaye iintsuku zingavunyelwe ukutshintsha iintsuku. Amaqanda abilisiwe kanzima kwaye avumela i-omelet yamanzi. Elinye iqela elibalulekileyo lokutya-ukusetyenziswa kweelitrosi, ukunceda ukutshisa ioli.

Ukutya okuKhalori ephantsi - Imenyu yeveki

Imbono yokuba ukuba ukutya kuku-calori ephantsi, ngoko kuya kulamba, kungalunganga, kuba uluhlu lwemveliso evumelekileyo lubanzi. Ubunzima buhamba kancane, obangela umzimba ukuba uphinde ulungelelanise kwaye umphumo uya kulibaziseka ixesha elide. Ukutya kweveki yokulahleka komzimba kuthetha ukusetyenziswa kwelanga akudluli kwi-1500 kcal. Isiseko semenyu yiprothini nemveliso ephantsi. Kusuka kwi-carbohydrates elula kufuneka ilahlwe, kwaye kubalulekile ukunciphisa ityuwa. Khetha amandla amancinci.

Ukutya kweMongnac - imenyu yeveki

Inkqubo echaziweyo ivumela ukuphucula imetabolism kwaye iqalise inkqubo yokulahlekelwa ubunzima. Kubalulekile ukuyeka ama-carbohydrate ngokukhawuleza kwaye ngokukodwa kumnandi. Ukuvinjelwa amazambane, ilayisi kunye ne-pasta. Musa ukudibanisa i-carbohydrates enamandla kunye neep lipids. Ukutya ngokulahlekelwa kwesisindo ngeveki kuthetha ukutya ezintathu ngemini ngexesha elinye. Imveliso ephambili yale ndlela yokulahleka kwesisindo iifuno, iimbotyi kunye neziqhamo. Ukutya kuhlulwe ngamaxesha amabini:

1. Ngethuba lokuqala, umzimba uhlambulula i-slags eyahlukeneyo kunye neesxinini. Kubalulekile ukuba ungadli ukutya nge-index glycemic ngaphezu komyinge.
2. Isigaba sesibini sidlulileyo xa iikhigram ziye kwaye kufuneka uxhase umphumo. Ukuyiqwalasela ingaba ixesha elingenamkhawulo. Iimveliso ezineenkcukacha eziphezulu ze- glycemic index zivumelekile. Lungiselela lesi sigaba kwisondlo esifanelekileyo.

Isidlo sokutya seFat - Imenyu yeveki

Inkqubo yokutshisa i-fat eqala ngokubangelwa ukunciphisa ngokuthe ngqo umlinganiselo wee-carbohydrates. Amandla atholakala ngokutya kweeprotheni, ezingaguqukiyo. Isiseko sesibini sale ndlela yokulahlekelwa isisindo - imifuno kunye neziqhamo, apho ezininzi iifiber. Ukutya okunzulu kweveki kukulungelelaniswe nalabo abanesicatshulwa somzimba ngokuqhelekileyo, kodwa kukho iifom yeoli. Kubalulekile ukuba uqaphele ukuba ubunzima buhamba, kodwa ubunzima bomzimba bubuhlungu. Ngenxa yoko, yonke isidlo kufuneka isetyenziswe ngamaprotheni.

Ukutya kweMedithera - imenyu yeveki

Le nkqubo yincinci yedwa eyaziwa yi-UNESCO njengelifa leenkcubeko kwilizwe laseMeditera. Ukutya kweMedithera ukulahlekelwa kwesisindo kunye nempilo ngokubanzi kuyiluncedo, ngoko ke ingasetyenziselwa ixesha elingenamkhawulo. Ukutya okunjalo kuvunyelwe kubantu kwiphina iminyaka. Ayinayo imida engqongqo, kwaye imigaqo-siseko ihambelana nemigangatho yokutya okunempilo.

1. Izityalo kunye nemifuno zingadliwa naluphi na ubungakanani.
2. Ukususa kwi-okusanhlamvu okungekho mfuneko, kufuneka ihlanjwe ngosuku ngaphambi kokupheka.
3. Ukutya kuphekwe ngokukhawulezileyo: kubilisiwe, kubhokwe, kuphekwe kwaye kuphekwe.
4. Ukutya kweveki kuthetha ukutya okwehlukileyo, kwaye iindawo azimele zingabi zikhulu.
5. Umgangatho wemihla ngemihla efunekayo yi-1.5 ilitha.
6. Kunconywa ukuba uzame ukusebenzisa kuphela ioli yeoli, equkethe amaninzi amaninzi e-acids, ebalulekileyo kwimpilo.
7. Ukutya kwasekuseni, ukutya kwe-carbohydrate kulungile, kunye nesidlo sakusihlwa - iprotheni.

Ukutya I-BEECH - imenyu yeveki

Ukutshintshwa kweprotheni-carbohydrate yindlela enhle kakhulu, encedisa ukunyathela ubunzima obukhulu, ukugcina izihlunu. Ukutya kufuneka kuthathelwe ingqalelo ukuba i-calories yemihla ngemihla kufuneka ibe yi-1200 kcal, kwaye ukuba umntu udlala kwizemidlalo, ngoko kubaluleka kubonakaliswe ukuba ungeze enye i-kcal 400. I-BEACH yokutya, imenyu eyahlukileyo emini, inika ithuba lokubona kwisikali isiphumo esihle sokulahlekelwa ubunzima, apho kufuneka ucinge ngemigaqo-siseko.

Le ndlela yokulahlekelwa kwesisindo isekelwe ekutshintsheni kweentsuku ezine. Iintsuku ezimbini zokuqala ziprotein, ezinika amandla kwaye ziqalise inkqubo yokutshisa amafutha. Emva koko, kukho imfuneko ye-carbohydrate yosuku ukuzalisa indawo yokugcina iglycogen. Usuku lwesine luxutywe, oko kukuthi, ungadla zombini iiprotheni kunye ne-carbohydrates, ebalulekileyo ekuzinzileyo iinkqubo ze-metabolic, ngoko yonke into iphinda iphindwe kwakhona. Ukutya kweveki ye-BEACH kuquka nemigaqo emibini ebalulekileyo:

1. Umlinganiselo weprotheni kufuneka ubalwe ukwenzela ukuba i-kg kg yesisindo ibe ne-0.5-1 g. Kwixesha le-carbohydrate, kuthathwa ingqalelo ukuba 4 g ye-carbohydrates iyimfuneko nganye kwi-1 kg yesisindo.
2. Ngeentsuku ezixubekileyo, ixabiso lihlukile, ngoko iiprotheni zidinga i-1.5-2 g, kunye ne-carbohydrate zidinga i-2.3 g.

Ukutya iPP - imenyu yeveki

Kulabo bafuna ukunciphisa ubunzima benzuzo kwimpilo yabo, isisombululo esona siphumo esihle sisondlo esifanelekileyo. Akukho zithintelo ngexesha lokuthotyelwa kwesi sidlo. Okokuqala kufuneka ulahle ukutya okunobungozi: okumnandi, umgubo, ukutshaya kunye nokunye. Ukunciphisa inani leetyuwa elisetyenzisiweyo. Ukutya iPP ngeveki kuthetha ukuthotyelwa kwemigaqo ephambili:

1. Emva kokuvusa, uphuze amanzi ngejisi lemon. Kunconywa ukusela amanzi kunye nesigamu seyure ngaphambi kokutya.
2. Isidlo sakusasa kufuneka sibe negunya kwaye zibandakanya ukutya eziqukethe ii-carbohydrate ezinzima. Ukutya, kufuneka ukhethe ukutya kweeprotheni uze udlule ngaphandle kweeyure ezintathu ngaphambi kokulala.
3. Ukutya kufuneka kusetshenziswe kwiincinci ezincinane kulo lonke usuku.
4. Kufuneka uphuze amanzi amaninzi, okubalulekile ukulahlekelwa ubunzima. Izinga lemihla ngemihla li-1.5-2 ilitha;
5. Phakathi kokutya kwamaprotheni, kukufanelekile ukunikela ingqalelo kwinyama yokutya : i-veal, inkukhu, umvundla nabanye. Imveliso ebisi yobisi ebalulekileyo, apho umxholo weoli ufanele ungabi ngaphezu kwama-5%.
6. Kwimenyu yokutya yeveki kufuneka ibe yimifuno, kodwa kunconywa ukunciphisa inani lokutya eliqule ukutya okuninzi. Iintlobo ngababoneleli abaphambili bevithamini, amaminerali kunye nefiber. Ungasebenzisi kakubi iziqhamo ezimnandi, umzekelo, iibhanana, amakhiwane kunye neidiya.
7. Kutshisa, njengoko inkqubo yokupheka ukutya okuncedo kunye nokutya kungabandakanywa.
8. Imenyu kufuneka ihluke, ngoko yenzele ngokwakho, ngokwemiqathango ekhoyo.