Njengesiqhelo, ukulahlekelwa ubunzima kumzuzu wokugqibela? Ukunyaniseka kwabasetyhini akunakho umda, kwaye nokuba nemeko yempilo ayinakusivimba ekulandeleni ukulungiswa. Ukuba ulahlekelwa isisindo ngokukhawuleza ungasebenzisa enye yezidlo ezivakalisa iintsuku ezintathu. Kodwa khumbula ukuba ii-kilogram zibuyiselwa lula, kwaye ungasebenzisa le ndlela ngaphezu kabini ngonyaka.
Ukutya komtshakazi
Ngubani na oza kuthatha iintsuku ezi-3? Wafumana phi ixesha lokunciphisa ubunzima ixesha elide kwaye ngokugqibeleleyo? Zonke izilungiso zangaphambi komtshato zazizalisekile kunye neengxakini, eziye zenzeke ngokugqithisileyo kwaye zichuma. Kodwa apha, ixesha elonaxanduva kunye nelindelwe ixesha elide lobomi - kwaye ingubo yomtshato eyindleko ayifani.
Imenyu yomtshakazi yokugcina umzobo kunye nokugqoka:
Usuku 1
- phambi kwesidlo sakusasa kufuneka uphuze isahlulo seyure leyicwecwe yamanzi;
- emva kweyure yehora: 1 tsp. i-cocoa + 1 tsp ubusi be-1 tbsp. ubisi;
- isidlo - 200 g yentlanzi ebilisiwe okanye inkomo yenkukhu, i-300 g yemifuno enomsoco, enexesha elinomnquma weoli;
- i-snack ekuseni-300 ml ye-yogurt ephantsi ye-fat yogurt;
- isidlo - umhluzi wemifuno kunanoma kukuphi na, kodwa kwiingxenye ezingaphezu kwama-200 ml.
Ngaphambi kokulala, kwakhona uvumelekile ukusela iglasi ye-kefir.
Usuku 2
- kusasa - amanzi;
- isidlo sakusasa sisuka kwi-2 grapefruit okanye i-cocoa;
- isidlo sasemini - umhluzi wemifuno;
- I-yogurt yendalo kunye nobusi;
- isidlo - i-200 grams yentlanzi eyilisiwe kunye nesaladi yemifuno.
Usuku 3
- isidlo sakusasa - yonke intsasa kufuneka uphuze ilitha eli-1 lamanzi;
- isidlo sasemini - 500 amagremu we-fat-cottage cheese kunye nobusi;
- kwimizuzu yokusa ephakathi kwentsasa - iglasi ye-fat kefir;
- isifuba esilisiwe (200 g) okanye isaladi yemifuno.
Nantsi ukutya okugqithiseleyo kwintsuku ezi-3. Yaye, ukuba uthembeke ngokunyanisekileyo, unakekele ubungakanani bomdlalo wokugqoka kunye nemiqulu yakho ngaphambili.
Imini emithathu ukulayila ukutya
Akunjalo kuphela abafazi abafuna ukulahlekelwa isisindo. Ngokuqhelekileyo abafazi bayakhula bexakeke ngekhefu (engqondweni yam). Sinikeza enye inguqu esebenzayo yokukhupha ukutya ukutya kweentsuku ezi-3.
Usuku 1 - usuku lweprotheyini (900 kcal)
Imenyu:
- i-curd-free-400 g;
- i-yoghurt yemvelo ukuya kwi-3,2% e-fat content - 600 ml.
Ezi zokutya zihlukaniswe zibe zizidlo ezi-6 kwaye zidle iiyure ezimbini ngaphambi kokuvalelwa yindlala. I-Cottage cheese inokudibaniswa ne-yoghurt. Isidlo sokugqibela asikho ngaphaya kwama-20.00.
Oko sikuselayo:
- amanzi (1.5-2 l), itiye kunye nekhofi ezingenasiphunga , ubisi obumanzi.
Usuku lwesi-2 - umhla we-carbohydrate (800 kcal)
Imenyu:
- imifuno - 700 g;
- iziqhamo - 700 g.
Imifuno ingadliwa yintsimi, yonke into iya kwikhosi, ngaphandle kweetatata. Iziqhamo - ngaphandle kwebhanana (ephezulu kwiikhalori) kunye neidiya (ezithandekayo). Ama-apula kufuneka aphekwe kwihovini, kuba kwifom yabo eluhlaza ivuselela ukutya.
Isidlo sokugqibela asikho ngaphaya kwama-20.00. Kufuneka kubekho iiyure ezingama-2-3, imifuno ingazaliswa ngeoli yeoli.
Oko sikuselayo:
- amanzi (1.5-2 l), itiye kunye nekhofi ezingenasiphunga, ubisi obumanzi.
Usuku lwe-3 - iprotheni-carbohydrate (700-800 kcal)
Imenyu:
- iidipefruit - 4 ii-pcs.;
- amaqanda - ama-4.
Amaqanda ngeedrapefruits adla ngexesha leyure. Amaqanda angadliwa aphekwe aphekiweyo, abilisiwe kanzima okanye ngesimo se-omelette (kodwa kungekhona kwintonga yokucima ipenki ngaphandle kweoli).
Ngethuba lokutya okusebenzayo kwiintsuku ezi-3, zama ukuhlala ngaphantsi ekhaya kwaye ungagqithisi esiqandisini.
Qaphela
Ukuhambelana nezidlo ezinjalo kuyimfuneko ukwazi ngokuqinisekileyo ukuba impilo yakho iya kumelana nokunyamezeleka okunjalo. Ingqumbo elincinci - ungagqibiyo malunga nokutya okunjalo, uzive ungalunganga ngosuku lokuqala - unqumle ukutya. Zonke izidlo ezibonisa ukutya zingakhokelela ekudakaleni kwezifo ezingapheliyo, ukuvela kwezifo ezintsha. Ngaphambi kokuba unyuke endleleni yokutya, cinga ukuba ingaba ngumdlalo wamakhandlela ngokwenene.