Ukudla 20-20. Imithetho ukunikezela Izibuyekezo

Okuwukuphela kwendlela ulahlekelwe isisindo esengeziwe futhi abe sibalo amaphupho abo - kuyinto ukulandela yokudla nokuvivinya umzimba. Kubalulekile ukwakha uhlelo kwesisindo ngoba kumuntu ngokwakhe, ngoba sinye esifanelana akekho zonke akusho. Enye indlela ukuba ulahlekelwe isisindo - Ukudla 20-20.

Yini lena

izazi eziningi zithi ukunciphisa umzimba esikhathini esifushane akunakwenzeka, kodwa ekudleni 20-20 amakhefu zonke eyeqisayo. Ufuna nje wazi ukuthi lena akuyona indlela elula, sihilela okuningi kwemithetho yokudla futhi efanelekayo kulabo ngempela kuphela ufuna ukunciphisa umzimba futhi uyakwazi ukubutha zonke amandla e isibhakela nokwenza noma ikuphi ukuzidela.

Uqinisile ezingu-20 eyenzelwe lokhu ekudleni kuya ku-20 kg ngenyanga, noma kunalokho, nize ngisho kancane - ngabe ihloselwe yi. Yiqiniso, Uma unganakile - kungcono eqanjiwe ezingaphezu kuka ngokoqobo, kodwa, nokho, nethemba ukuqeda 20 kg cishe khona manjalo isisusa esinamandla ngokuba ukhuluphele.

Kuvunyelwe futhi Kungavunyelwe Imikhiqizo

20-20 Ukudla kusekelwe ukusetshenziswa ukudla okunama-kilojoule amancane nge high umsoco. Zonke ukudla hhayi kuphela imali amanoni, kodwa futhi kunomthelela nokucekelwa yayo. Enye inzuzo enkulu yokudla e abaqukethwe isamba elanele amavithamini namaminerali nomzimba womuntu.

Ngakho, yini imikhiqizo Kunconywa ukuba isetshenziswe:

1. Iklabishi: iklabishi noma broccoli.
2. Ukhukhamba, utamatisi nemifino.
3. Apples.
4. Inkukhu ebilisiwe nenhlanzi.
5. Amaqanda inkukhu.
6. Nokunye okufana nokolweni kanye irayisi elinsundu.
7. Ubisi noshizi.
8. green tea.

Nokho, ukuze wenze imenyu ngezifiso imikhiqizo agunyazwe kungenzeka. Lokho kudla wehlukile kakhulu futhi kudinga engenazo izithako ezibizayo, okwenza ekudleni ethengekayo izilaleli ebanzi.

Yini ukuba bangadli:

1. Black itiye nekhofi.
2. Kudla kunothile usawoti kanye noshukela.
3. Isinkwa ebhikawozi imikhiqizo.
4. Okunamafutha kanye nokudla okuthosiwe.
5. Canned nemikhiqizo lulwimi siphelile.
6. utshwala kanye soft.
7. nososo okunamafutha, imayonnaise kusaladi.

Ukuze usebenzise zonke lezi imikhiqizo kungukuthi Kunconywa ngisho nakulabo abangamazi ukulandela ukudla, noma okungenani kusinciphise inombolo yabo ekudleni.

imenyu

Dala imenyu ngokwakho kungaba ngokwakho ngoba ukudla ukunciphisa umzimba ku-20 kg esingaphansi kwenyanga is hhayi kuphela esekelwe kwezithibelo kilojoule, kodwa futhi ku alternation amaprotheni nemifino izinsuku. Lokho izinsuku ezimbili yokudla kufanele khona ukudla main kunothile amaprotheni, kanti lawa amanye amabili kufanele udle imifino nezithelo.

Ezinsukwini amaprotheni udinga ukupheka inkukhu noma inhlanzi, adle ushizi nobisi, amaqanda, ephansi fat inyama umhluzi ukuphuza. Kungcono ukuba kwahlukaniswe lonke yokudla 3-4 ukudla. Ngesikhathi esifanayo ingxenye imikhiqizo amaprotheni kumele singeqi 200 amagremu, futhi wavumela ukusetshenziswa ucezu esinkwa se-rye ngesikhathi njalo lapho udla. Phakathi kwasekuseni, kwasemini kanye dinner avunyelwe ukuphuza itiye eluhlaza namanzi.

Ezinsukwini yemifino ungasebenzisa imifino, futhi ngomumo eyenziwe eluhlaza, izithelo nokusanhlamvu. Omunye bakhonze imifino akufanele idlule 300 g Kubalulekile futhi ukusabalalisa yonke amamenyu nsuku zonke ngesikhathi ukudla 3 noma 4. OKUVUMELEKILE ukudla kunye esinkwa se-rye, kwaba ngukusa ekuqaleni inkomishi yekhofi aqabulayo, ngaphandle ushukela nobisi.

Izibuyekezo neminye

Uma sihlaziya izimpendulo aseleyo kunethiwekhi ke Ukudla esinamandla futhi ngempumelelo, 20 kg ngenyanga ngempela Yiqiniso, akuwona wonke umuntu ongase akwazi ukujikijela, kodwa umphumela uba ngezinye izikhathi idlula wonke amathemba. Inkinga eyinhloko abaningi, ikakhulukazi labo babe yalokho omubi ukhuluma ngalokhu Ukudla wukuthi akuwona wonke umuntu ongase akwazi ngakho ngokuqinile ukulawula izifiso zabo. Mhlawumbe ngaphambi kokuba uqale ukuncipha, kubalulekile ukulungiselela umzimba wakho futhi ususe kusukela ukudla ukudla nsuku zonke akuvumelekile.

Ngokusho dieters kakhulu, ikakhulukazi umphumela incike esisindo kokuqala. I emikhulu kunjalo, ngcono kuyoba ukulahleka ngamakhilogremu. Empeleni, abaningi baye baphawula ukuthi ngemva kwathatha ukudla okuvamile incipha isifiso ushintsho yokudla futhi ulahlekelwe isisindo ngeke ibuyiselwe emuva ngokugcwele. Ngaphezu kwalokho, abaningi okuphawuleka ukuthi ekudleni izinsuku ezingu-20 uyakwazi ukuletha mphumela.

Kodwa kuwufanele ukukhumbula izikhathi ezibalulekile. 20-20 Ukudla akuhlanganisi ukudla kuphela, kodwa futhi umsebenzi, ngenxa abukhali kwesisindo angashiya ikakhulukazi yemisipha futhi droop isikhumba, futhi lokhu ngeke bavunyelwe nganoma iyiphi indlela.