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Ukudla Ngempumelelo izinsuku 5. Okudla "5 kg izinsuku 5": ukubuyekezwa kanye Imiphumela

Ukhuluphele - inkinga kwabesifazane abaningi futhi amadoda. Ngokwemvelo, lokhu kusho sibalo kuyothuthuka umsoco ofanele futhi ukuvivinya umzimba njalo. Kodwa kukhona izimo ezidinga izinyathelo ezisheshayo. Ngakho-ke, abantu abaningi banesithakazelo umbuzo ukuthi kukhona ukudla ngempumelelo izinsuku 5. Ingabe ngesikhathi esifushane kangaka, ungalahlekelwa ngamakhilogremu ambalwa?

Yeka ukuthi yaphumelela kanjani kube kungaba ukudla wezinsuku ezinhlanu?

Eqinisweni, abaningi uyazibuza kanjani ukusiza ukudla okunjalo. Ukuze yehlise umzimba ezinsukwini 5 ungokoqobo ngempela. Kodwa kumane kubonisa ukuthi kungakanani amakhilogramu bazokwazi ukuphonsa, ngokucijile nokukhawula ekudleni kwakho? Ngokushesha kuyafaneleka ukuthi kuleli cala, kuxhomeke kakhulu ezinyathelweni ngabanye, indlela yokuphila, akhethiwe amandla isikimu kanye nenani isisindo okweqile.

Ngokwezibalo, kulapho une amakhilogremu extra, ngokushesha iyophuma. Ngokwesibonelo, abanye abantu uphathe ukunciphisa umzimba ngendlela isonto 2-4 kg. Othile Ukudla kakhulu zokusisiza. izinsuku ezingu-5, 10 kg - kungenzeka, ikakhulukazi uma isisindo sakho 20-40 kg ngenhla evamile. Ngakho-ke kubalulekile ukuba soberly ukuhlola imiphumela esizayo futhi khumbula ukuthi igremu we wanyamalala ngamunye - umphumela umsebenzi onzima wedwa.

Egg wezinsuku ezinhlanu Ukudla

Egg Ukudla izinsuku 5 yasungulwa ososayensi Danish. Okunjalo uhlelo amandla kuzosiza ukuba unciphise umzimba futhi ngesikhathi esifanayo ukuze bazogcwalisa umzimba izinto eziwusizo. Kuyinto imfihlo ukuthi iqanda omhlophe iqukethe omningi amaprotheni, okuyinto, zibuye uhlobo zokwakha - isakhi esibalulekile kwemisipha izicubu, izinwele, isikhumba kanye nezinzipho.

Ngakwelinye ihlangothi, isikhuphasha amaqanda ecebile amino acid, amavithamini namaminerali, okuyilona elisebenzayo futhi ewusizo kakhulu umzimba. By the way, ngesikhathi Ukudla kungcono ukupheka amaqanda soft-abilisiwe, kodwa kungenzeka kukhona amaqanda kanzima abilisiwe. Usuku uvunyelwe ukuba ukudlele mayelana 4 - amaqanda 5, baphuze green tea, ephansi fat yogurt. Ngaphezu kwalokho, kungenzeka ukufaka kwimenyu, inani elincane ephansi fat cottage shizi, inkukhu inyama. Kuyoba grapefruits ewusizo namawolintshi.

Inzuzo undoubted yokudla Kuyaphawuleka ukuthi amaqanda - umkhiqizo ocebile ngempela. Ngakho-ke, umuzwa indlala ngeke kuphazamise kakhulu.

Lose Weight ngezinsuku eziyisihlanu ngosizo yogurt

Shiya ethandwa kefir Ukudla enkulu izinsuku 5. Phela, lo mkhiqizo othandekayo awugcini nje ukulwa isisindo okweqile. ke Ubuye nethonya elihle ipheshana wokugaya ukudla ukusebenza futhi abuyisele microflora emathunjini. By the way, ukunciphisa umzimba kufanele ukhethe imikhiqizo ephansi fat - ngakho imiphumela kuyoba obonakalayo nakakhulu.

Ngakho-ke yini kefir Ukudla izinsuku 5? Imenyu libukeka kanje. Ngosuku lokuqala ukuba 1.5 amalitha yogurt isiphuzo (1% fat) udle amazambane amabili abilisiwe ngaphandle usawoti kanye nezinye izinongo. Ngosuku lwesibili imenyu kuhlanganisa yogurt apula 2-3. Ngosuku lwesithathu kuya kefir, ungakwazi ukwengeza cishe ngo-800 amagremu Izithelo ezintsha kanye amajikijolo. Kodwa ngosuku lwesine kuyoba nzima kakhulu, ngoba ungakwazi kuphela baphuze kefir, itiye eliluhlaza ngaphandle ushukela namanzi ahlanzekile. Ngosuku lwesihlanu - ukuqala ekudleni. Namuhla, uvunyelwa ukudla 400 amagremu abilisiwe inkukhu webele (ngaphandle usawoti) aphuze kefir.

Enye Ukudla ngempumelelo izinsuku 5. irayisi imenyu

Uma unesithakazelo ukuthi kukhona ukudla ngempumelelo izinsuku 5, khona-ke kufanele sinake ngesikhathi esinjalo imikhiqizo ezingabizi futhi ezijwayelekile ezifana irayisi. Sekuyisikhathi eside kwaziwa ngoba ephulukisa izakhiwo. Futhi uma uthanda ukudla efanayo, ngokuqinisekile unesithakazelo kangakanani ekudleni efanayo.

5 kg izinsuku 5 ukulahlekelwa akuyona inkinga. Kodwa ukwahlukahlukana ukudla okunjalo, kunezindlela eziningi. Abanye ochwepheshe batusa ukudla kuphela irayisi zasendle. Kodwa isudu evamile. Kukhona futhi ezinye izinketho ukupheka. Kukhona ukudla okuhlanganisa ukusetshenziswa nsuku zonke ingilazi irayisi abilisiwe ngaphandle usawoti kanye izinongo. Uma kudingeka, ekudleni kungenziwa kulekelelwa esincane nezithelo nemifino eminingi.

Ngakolunye uhlangothi, irayisi abakwazi ukupheka. Thela amabili wezipuni cereal ne ezine izinkomishi amanzi abandayo bese ushiye ku esiqandisini. I ukucwenga ketshezi futhi uthele irayisi ngamanzi ahlanzekile izinsuku ezinhlanu. Ngemva kwalokho ungaqala yokudla. Usuku nawe ungadla ingxenye irayisi, engeza ukuba ukudla kwasolwandle.

Okudla "5 kg izinsuku 5"

Okunjalo ugesi isifunda sihlanganisa iSifundazwe izigaba eziningana. Okudla "5" nsuku libukeka kanje:

  • Ngosuku lokuqala - inyama. For kwasekuseni, kwasemini kanye dinner nawe ungadla 150-200 amagremu of inyama abilisiwe. Lokhu kungaba inkukhu, inyama yenkomo, unogwaja noma turkey. K Ungakwazi ukwengeza nezithako ukuze inyama, kodwa usawoti noma kunjalo akufanele kube. By endleleni, uma ungadli inyama, kungaba esikhundleni ukhilimu ushizi, ubhontshisi noma Tofu.
  • Ngosuku lwesibili nawe ungadla imifino. Ngokwesibonelo, ibhulakufesi kuyinto isaladi ewusizo ikhukhamba kanye isithombo, ayoliswe amafutha zemifino. Ngesikhathi sokudla kwasemini, nawe ungadla imifino steamed, ezifana isitshalo seqanda nesweli. Dine iklabishi abilisiwe.
  • Ngosuku lwesithathu lomhlangano izithelo. Imenyu kungafaka cishe kunoma iyiphi izithelo ezisanda kukhiwa, ezifana amawolintshi, ubhamubhamu, apula ezingenashukela, amagilebhisi. Nokho, ubhanana, amnandi amagilebhisi elimhlophe kanye amapetshisi ungene ekudleni is hhayi Kunconywa.
  • Ngosuku lwesine yokudla avunyelwe ukudla okusanhlamvu cereal. Ngokwesibonelo, ungakwazi zihlanganisa kancane oatmeal ku imenyu (wetted kodwa hhayi kuphekwe), ukolo noma ibhali iphalishi. Kuyasiza kakhulu ukuba irayisi (engcono yokusebenzisa brown). For kwasekuseni, kwasemini kanye dinner nawe ungadla 5-8 wezipuni oatmeal oyikhethile. Ntambama imenyu kungenziwa kulekelelwa walnuts, uphayini nuts noma alimondi. Lokho kudla kuzosiza bazogcwalisa umzimba nge-carbohydrate ayinkimbinkimbi wokukucima sizibona indlala ukunikeza umzimba nge lemali edingekile of amandla.
  • Ngosuku lwesihlanu, nawe ungadla cottage shizi (5-7 wezipuni ukudla ephansi fat kathathu ngosuku) aphuze okumsulwa, namanje amanzi. Ngalolu suku, abuyiselwe kokujwayelekile ibhalansi amanzi-usawoti emzimbeni.

isaladi ukudla

Abantu abaningi kwasisiza isaladi Ukudla izinsuku 5. Izimpendulo ngakho ikakhulukazi omuhle. It is kahle ezifaneleke ulwe ukukhuluphala ku ihlobo noma ekwindla izinyanga zomnyaka. Onjalo wesifunda ugesi enezinto eziningi ezibalulekile izinzuzo. Okokuqala-ke Kuyaphawuleka ukuthi le micu yemifino nethonya elihle ku-peristalsis emathunjini. Izithelo ezintsha kanye namaveji aqukethe esiningi amavithamini, amaminerali nezinye izakhi. Ngaphezu kwalokho, imenyu ehlukahlukene, ngoba ungasebenzisa cishe kunoma iyiphi yemifino noma izithelo.

Yinye kuphela mfuneko ebalulekile lapha - akuhlangani kubo. Uma sidla ukudla kwasekuseni zemifino isaladi, akusiyo ngenkathi elibiza ukuba adle isithelo elimnandi, futhi okuphambene nalokho. Vegetable amasaladi kungenziwa amanye amafutha yemifino kanye kalamula kancane. Ukuze ukugcwaliswa izithelo izitsha, sebenzisa ephansi fat yogurt noma yogurt. Salt, pepper, ushukela, ikhofi, utshwala, imikhiqizo ufulawa - mikhiqizo avinjelwa ngokuqinile. By the way, ungakwazi Bilisa imifino, kodwa noma kunjalo kumele kungabi ukuthosa noma ukubhaka.

Ukudla Buckwheat nge kefir

Shiya ethandwa kanye nokunye okufana nokolweni Ukudla ezinkulu. 5 kg izinsuku 5 kuleli cala akuyona inkinga. Ukudla kwakho main kanye kuphela ngeke nokunye okufana nokolweni kanye yogurt-non-amafutha.

Buckwheat kuyadingeka ukulungiselela kahle. Ebusuku, uthele ezimbili wezipuni zokusanhlamvu ingilazi yamanzi abandayo bese ushiye. Ekuseni, sokukhipha amanzi asele, futhi ukulungele ukuba idle nokunye okufana nokolweni. Usuku nawe ungadla isamba angenamkhawulo cereal baphuze ilitha nonfat yogurt.

Watermelon wezinsuku ezinhlanu Ukudla

Ehlobo ungalahlekelwa isisindo ngokudla amakhabe. Ukudla wezinsuku ezinhlanu kuleli cala kanzima ngokwanele, kodwa ngempumelelo ngempela. Kwaphela izinsuku ezinhlanu uvunyelwa ukudla amakhabe kuphela. I umthamo wansuku zonke ingabalwa ngokuba bonke 10 kg isisindo sakho umzimba ngosuku, kufanele adle 1 kg ikhabe. Can uphuze itiye green ngaphandle ushukela namanzi-non-carbonated. Lokho kudla oyenza izinso, ulethe emzimbeni uketshezi okweqile alihlambulule ubuthi. Kodwa kunzima ukusekela.

Okunye ukudla ethandwa

Eqinisweni, kukhona indlela yokudla ehambisana nempilo eziningi, pyatidnevok. Ngokwesibonelo, ethandwa sasivumela iyona Ukudla amaqanda-orange, futhi phakathi naleso sikhathi usuku nawe ungadla kuphela amawolintshi amabili futhi amaqanda 3-4 abilisiwe.

Ungakwazi ukunciphisa umzimba ngosizo imikhiqizo yobisi: izinsuku ezinhlanu, udle kuphela ephansi fat cottage shizi no yogurt. Uma ungakwazi ayeyiphathele izinsuku ezinhlanu kuphela coleslaw, elikhulu kwesisindo kuqinisekisiwe. Kukhona futhi ngaphezulu Ukudla elawula, isibonelo, ayo kuphela asanda isibambo kusuka izithelo nemifino ungakwazi uphuze izinsuku 3-5. Futhi ungakhohlwa mayelana nemikhiqizo anomthelela isisindo ukulahlekelwa. Lokhu uphayinaphu, iklabishi, isilimo esidliwayo esinamagatsha anamanzi, nokunye. D. Uma kungekho Ukudla esingaphezulu engavumelani nawe, ungakwazi ukuzenzela okwakho. Lapha kubalulekile ukuba acabangele into eyodwa kuphela: kufanele udle kilojoule mancani kunalokhu ezinikela emini.

Indlela ukuphuma Ukudla?

Ingabe ukukusiza ukukhetha ukudla? 5 kg izinsuku 5 ukulahlekelwa ngempela ngempela. Kodwa akuyona imfihlo ukuthi kulesi sikhathi ikakhulu umzimba wakho ulahlekelwa isamba ngokweqile uketshezi, futhi lincane of fat umzimba iphele. Abantu abaningi bakhononda ukuthi isisindo elahlekile ezinsukwini ezimbalwa emuva.

Lokhu ngempela kwenzekani futhi lihlotshaniswa ngendlela engafanele aphume ekudleni. Ngakusasa, akufanele usheshe uye for amaswidi noma uqede nezinye ukudla izinto eziningi angenamkhawulo - isisindo entsha okokuqala udinga ukuthi "ukulungisa". Ngakho-ke, ngaphandle Ukudla wezinsuku ezinhlanu kufanele kube kancane. Usuku ngalunye ungene ekudleni 1-2 umkhiqizo omusha bese ubuka inani ukudla washisa. isikimu okunjalo kuzosiza ukunciphisa ivolumu esiswini, ukunqoba indlala ngisho ukuqeda amafutha izinqolobane.

Thathani izinyathelo

Yiqiniso, ukudla abaphumelela ngempela izinsuku 5 ukusiza balahle ambalwa Kilos owengeziwe futhi ukwenza sibalo ikhange nakakhulu. Kodwa nanoma yokudla express - kuyakhandla ingeyomzimba. Yingakho kuqala kunazo zonke okufanele ulandele abanye izinyathelo zokuphepha.

Ukuze umuzwa indlala phakathi Ukudla ngendlela efanele. Kodwa abanye abantu bekhalaza esasikhuluma ngokuwohloka abalulekile empilweni. Ikakhulukazi, imiphumela emibi ukudla zihlanganisa isiyezi, ubuhlungu bekhanda, ubuhlungu esiswini, kanye nesicanucanu nokuhlanza. Ezimweni ezinjalo, "indlala" Kufanele uyeke - pick kangcono ngaphansi eqinile nakho ngeke kusize amandla uhlelo.

Kuhle kokusho ukuthi indlela yokudla ehambisana nempilo express uvunyelwe kuphela abantu enempilo. Uma uneminye yizifo ezingamahlalakhona, kuba iziyaluyalu wokugaya ukudla, izinkinga isibindi kanye nezinso, kufanele kuqala uxhumane okunomsoco.

Kusukela komkhawulo okuqinile amandla amavithamini namaminerali, ekhishwa umzimba incipha ngokucijile, kubalulekile ukuthatha ezengeziwe Vitamin izakhiwo. Futhi ungakhohlwa lapho ephuza umbuso, ngoba kubalulekile kakhulu - ngosuku kufanele uphuze okungenani 1.5-3 amalitha, amanzi ahlanzekile-non-carbonated.

Kufanele futhi usho uhlobo ngokomzimba. Abanye abantu abafuna ukuba anciphise umzimba, zingakapheli izinsuku ezinhlanu ekudleni baqala uye wakwenza sihlanganyele emidlalweni. Kodwa ngalesi sikhathi umzimba, kusenzima umkhawulo kuwufanele: olunzima lwalungabeki ukuqeqeshwa kanye kwezithibelo abukhali ukunikezela kubathinta kungathinta nesimo umzimba.

Ngaphezu kwalokho, ekudleni kufanele ithawula ikhofi, ukubhema nokusebenzisa kabi utshwala. Umzimba wakho ngakho ngeke kube lula, ngakho ungapheli ngaphezu kwalokho umthwalo yokuphefumula nowokugaywa zenhliziyo.

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