Ezemidlalo nokuPhephaUkulahlekelwa kwesisindo

Indlela yokulahlekelwa isisindo emavikini amabili?

Ngumuphi owesifazane ongafuni ukubonakala ephelele, agqoke izingubo ezimnandi ezifanelekayo futhi abukeke ekhohlisa. Kodwa ingabe kungenzeka ngempela ukuqeda amakhilogremu engeziwe ngesikhathi esifushane, ulahlekelwe isisindo emavikini amabili? Ngokuqinisekile - yebo, kuzodinga umzamo othile.

Uma uhlelwe ngempela ukuba ulahlekelwe isisindo emavikini amabili, sebenzisa ukudla okungukuthi, okuwukuthi ukugaya kakhulu okukhona. Njengoba unikeze ithuba lokwenza imenyu ngokuzimela, kususa ingcindezi eyengeziwe engokwengqondo ukuthi igama elithi "ukudla" ngokwayo lisebenza. Kuyini?

Okokuqala, kufanele uqale ngokucabangela ukudla kwakho: shiya imikhiqizo eyenza umonakalo kanye namaphilisi angaphezulu (ikakhulukazi ama-carbohydrate acebile) futhi ukhokhele ngokukhethekile imikhiqizo engasiza ukulahlekelwa isisindo: inyama eqinile, inhlanzi, izilwane zasolwandle, ubhontshisi, ukhukhamba, isipinashi, anyanisi, Utamatisi, iklabishi, i-raspberries, i-dog rose, i-plums, njll. Uma ufuna ngempela ukwazi ukulahlekelwa isisindo ngo-5 kg emavikini amabili, izincomo ezilandelayo zithinta kakhulu.

- Imikhiqizo yobisi kanye nemikhiqizo (i-cottage shizi, i-yogurt, i-kefir, njll) kufanele ikhethwe ngokuqukethwe kwamafutha okungadluli ku-1.5%.

- I-cheese kufanele ibe nokuqukethwe okuncishisiwe kwamafutha: tofu (kufika ku-4%), i-Viola (5-10%), i-gaudette (i-7%), njll. Ngendlela, umuthi wamafutha we-cheese unganqunywa ngokucacile futhi ubukeka I-Cheeses, iphesenti ye-fat content ingaphansi kokuphuzi.

- Izitsha zokudoba kufanele zilungiselelwe kusukela ezinhlanzi ezinamafutha aphansi: i-cod, i-pollock, i-hake, i-river trout, i-perch, i-bream.

- Uma ufuna ukulahlekelwa isisindo emavikini amabili, ukudla kwakho kungahlukahluka ngezinhlobo ezincane zamafutha ezinkukhu nenyama: i-veal, inyama yenkomo ephilile, izinkukhu zezinkukhu (ngaphandle kwesikhumba), unogwaja.

- Yidla izithelo nemifino eminingi ngangokunokwenzeka, ngaphandle kwamagilebhisi namabhanana.

"Qinisekisa ukuba nekusasa."

- Yidla okungenani izikhathi ezine ngosuku futhi ungahambi kahle kakhulu.

- Yidla okungenani amahora amane ngaphambi kokulala. Uma umuzwa wendlala ungavumeli ukuba ulale, ungadla i-apula, i-yogurt ye-skim noma uphuze ingilazi yogurt.

- Phuza okungenani amalitha amabili amanzi ngosuku.

Manje ukuthi uyazi "okuhle nokubi", thatha imikhiqizo edingekayo ukuze ulahlekelwe isisindo emavikini amabili, xhuma umcabango wakho, yenza imenyu ngezinsuku ezingu-14 futhi ujabulele izitsha ezintsha.

Nayi imenyu ekhombisa usuku olune 800 kcal kuphela.

Isidlo sasekuseni sokuqala singaba ne-yogurt ephansi-fat, amaqanda abilisiwe, ucezu oluncane lweshizi kanye nesinkwa sesinkwa esimnyama, amaqabunga ama-lettuce aluhlaza, utamatisi, ikhukhamba, indebe yekhofi (ngaphandle kokushukela) noma itiye.

Isibhulakufesi sesibili singaba ngamagremu angama-200 ama-carrots aqoshiwe, athululelwa ngendwangu yamanzi kalamula kanye nesipuni esisodwa samafutha (umnqumo), ucezu lwesinkwa esimnyama, amanzi amaminerali.

Ukudla okunomsoco okunomsoco kungaba nesobho yemifino, izinkukhu (ngaphandle kwesikhumba), noma yimiphi imifino (200 g), okumele ibiliswe ngemifino embalwa, isiqephu sesinkwa esivela ku-bran, ingilazi yamanzi amaminerali noma itiye.

Isidlo - indebe encane yebhontshisi ku-tomato sauce, engahlanjululwa kakhulu nge-parsley, isilimo esidliwayo esinamagatsha anamanzi kanye nemifino ye-dill; Ingilazi yamanzi amaminerali noma ingilazi yetiyi eluhlaza.

Futhi ukulawula inqubo eyinkimbinkimbi yokulahlekelwa isisindo, qalisa okuthiwa idayari yokudla bese ubhala konke okwenzayo futhi udle phakathi nala maviki amabili, impumelelo yakho encane nekulu.

Umbuzo uvela: kungakanani ongakwazi ukulahlekelwa isisindo emavikini amabili, ugcine ukudla okunjalo? Isici esibalulekile sokulahlekelwa kwesisindo esiphumelelayo ukuhlanganiswa kokudla okunempilo nokusebenza ngokomzimba. Njengoba ukwanda kwezindleko zamandla ngesikhathi sokuzivocavoca, ijubane lapho izinqubo ze-metabolic zenzeka khona futhi zanda, futhi ngenxa yalokho, isisindo somzimba sinciphisa ngokushesha, isimo sokuphefumula, isisu senhliziyo, isisculoskelet kanye nesigubhu sezinsizi sithuthuka, ukuphakama kwemizwa , Isimo sengqondo sishintsha kangcono.

Ukucindezeleka ngokomzimba kufanele kunikezwe nsuku zonke kuze kufike kumaminithi angu-30. Lokhu kungaba ukuhamba, ukuhamba ngamabhayisikili, ukubhukuda, ukubeka imibhede esakhiweni. Kubalulekile kuphela ukuthi umsebenzi ujabule.

Futhi emva kokugcina ufike ekupheleni "kwezemidlalo zamasonto amabili", ulahle amakhilogremu engeziwe, umgomo olandelayo - ukugcina ifomu. Ukufeza lokhu kuyoba lula, ngoba ukudla okunempilo, ukwenza umsebenzi ongokwenziwe ngokomzimba kanye nombuso wosuku ngalesi sikhathi, kungenzeka ukuthi usuvele ube nesikhathi sokuba umkhuba owusizo.

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