Ukutya ukutya kwesisu ukulahlekelwa nge-10 kg ngeveki

Ngaphambi kwekhefu, umhla wokuzalwa okanye umtshato, amantombazana ahlala ekhethileyo kumfanekiso wabo, kwaye aqale ngomnqweno omkhulu wokufuna ukutya okunesisindo kwi-weekly 10 kg. Ngaphambi kokuba isebenzise iinkqubo ezicetywayo, kuyafaneleka ukuba uqikelele ukuba ukutya okunokukhuselekileyo nokukhuselekileyo.

Ngaba izidlo zokulahlekelwa isisindo esiswini kunye namacandelo asebenzayo?

Kuwuphi na umthombo wobugcisa awuyi kufumana ukutya okukhethekileyo kwisisu okanye emilenzeni. Into yokuba iingcali ziqinisekile: ubuninzi bomzimba bunabelwa emzimbeni ngesiseko somntu ongenamntu, uhlobo lomfanekiso kunye nobuninzi bezinye izinto, kwaye akunakwenzeka ukunciphisa okanye ukukhulisa umlayini kwezinye indawo. Yingakho kungenangqondo ukufumana kuphela kwisifuba okanye ukulahlekelwa isisindo kuphela kwisisu. Kubalulekile ukuthatha ulwazi phambi kokuba uthathe njengesikhokelo sokuthatha isenzo.

Ukwenza ukuba iingxaki zibukeke zibhetele, zanele nje ukutshintshela ekudleni okunempilo, ngenxa yokuba ubuninzi beoli buya kuncipha ngokubanzi, kubandakanywa nesisu kunye namacala. Okwangoku, akukho ndlela ethembekileyo, yendalo kunye nekhuselekileyo yokuzisa umzimba wakho ngendlela, kunokuba ukondle kakuhle kwaye uqeqesho oluqhelekileyo.

Yiyiphi ingozi yokutya okukhawulezayo yokulahleka kwesisindo esiswini?

Kwimithombo evulekile kulula ukufumana ezininzi iinketho zokutya ngeveki zokunciphisa isisu kunye namacala. Njengomthetho, basebenzisa umgaqo ofanayo: umqobo oqinileyo wokuqukethwe kwekharori kwimihla ngemihla. Kubalulekile ukuba uqaphele ukuba ngale ndlela kuya kunokwenzeka ukunciphisa ubunzima, kodwa ngokuqinisekileyo kuya kubuya.

Oku kuchazwa lula kwiqondo lokujonga umzimba. Umzimba usetyenziswa kwiziqhelo eziqhelekileyo, ukondla, kwaye ulungelelanise iinkqubo zokuxilisa, ezivumela ukugcina ubunzima obuzinzile. Ngokunciphisa ngokukhawuleza ekudleni, umzimba uqala ukutshisa ii-fat reserve nge-inertia, kwaye iyancipha izinga lokunciphisa umzimba. Ngenxa yoko, umntu ulelezela, uvila, uzizwa engenamandla, kwaye ukulahleka kwesisindo kubangelwa ukususwa kwe-fluid. Ilahlekile ngale ndlela, iikhilogram zibuyiselwa emva kweveki yokuqala yokubuyela ekudleni okuqhelekileyo. Oku kuchazwa ngokulula: nge-metabolism enciphise, umzimba uthumela amandla amaninzi kwiivenkile zokutya, kuba akakwazi ukuzisebenzisa.

Ngaloo ndlela, ukhetha ukutya okufutshane okufutshane, awukwazi nje ukuphazamisa ukusetyenziswa kweemetabolism eziqhelekileyo nokuphonsa umzimba ukuxinezeleka, kodwa kuqhube ukunyusa ukwanda kwenqatha kwixesha elizayo.

Imizekelo yesidlo sokunciphisa umzimba isisu ngeveki

Njengomthetho, ukutya okunjalo kungekuphela nje komxholo wekhalori, kodwa kunye neentlobo zezidlo. Kwizidlo ezidumileyo ngeveki ukhumbuza oku kulandelayo:

1. Ukutya kwekhukhamba-kefir . Ngomhla uvumelekile ukuba udle ufike kwi-1 kg yamakhukhamba uphuze iitre eli-1 le-kefir ephantsi. Kuyingozi ukusebenzisa iintsuku ezingama-5 ukuya kwezi-7.
2. I-Apple-cottage cheese yokutya . Ngomhla kufuneka udle i-1 kg ye-cottage cheese engenamafutha kunye nama-apula 3-4. Ukuhambelana nokutya okunjalo zonke iintsuku ezi-7.
3. Ukutya kwibele yenkukhu . Ngomhla, ungadla u-1 kg webele yenkukhu ebilisiwe, yongeza kuwo kuphela ama-Salads yamagqabi, kunye kanye ngemini - imifuno entsha.

Naliphi na le zidlo ezibangela ukuba kunqongophala kwamavithamini kunye nezondlo ngenxa yokutya okuncinci, nto leyo engenayo impembelelo engcono kwimpilo.

Ukutya okufanelekileyo kwindleko yokulahleka kwesisu

Ukwenene ngokwenene ukuzisa isibalo ngokulandelelana, kufuneka ufunde ukutya okunempilo. Imigaqo yakhe ilula:

1. Isidlo sakusasa kufuneka sifake amaprotheni, amafutha kunye nee-carbohydrate eziyinkimbinkimbi (umzekelo, i-porridge, i-breadwich ye-fried sandwich kunye nenkukhu yenkukhu, i-spoon yeoli yeoli, itiye).
2. Ixesha lesidlo kufuneka lilingane nekhefu lesidlo sasekuseni (umzekelo, i-buckwheat kunye nemifuno kunye nokusika).
3. I-snack ifanele ifake amaprotheni kunye namafutha (umzekelo, itiye ngaphandle kweshukela kunye necace yeeshizi).
4. Isidlo kufuneka sifake amaprotheni kunye ne-fiber (umzekelo, i-vegetable stew kunye neentlanzi eziphekiweyo).

Kufanelekile ukhethe izigaba zobungakanani obuphakathi, ukutya rhoqo, ukupheka ii-3-4 iiyure ngaphambi kokulala, kunye neengxaki ziyakunqanda.