ImpiloUkudla okunempilo

Ukudla ukukhuluphala (8). inombolo Ukudla 8 ngoba ukukhuluphala: Mayelana imenyu

Ukhuluphele - akukabi inkinga, kodwa ukukhuluphala Kuthi ezahlukene. Lokhu uphethwe kungaba udokotela, okusho ukuthi lo kumelwe ngandlela-thile ukulwa. Esimweni esinjalo kungaba langempela zokwelapha inombolo Ukudla 8.

Kafushane mayelana nokulandela isimiso esinzima sokudla

Uma umuntu ukuthi unesifo "ukukhuluphala", ukubhekana nale nkinga ngezindlela ezihlukahlukene. Omunye wabo - ukudla okufanele. Kulokhu, lo dokotela uzobe Ukudla esiwabelwe inombolo ukukhuluphala 8 (ngaphandle udokotela ukusebenzisa lolu Ukudla akunakwenzeka). Kuyadingeka kubantu abaye wathola ngisho idigri yokuqala lesi sifo. Kuwufanele ethi lokhu ingenye ukudla 15, okuyinto ngesikhathi esisodwa ezakhiwa udokotela elihlakaniphile Soviet Pevzner. Umgomo oyinhloko walesi Ukudla :

  1. Eyokuqala kwesisindo.
  2. Ukubuyiselwa amanzi-usawoti ibhalansi emzimbeni.
  3. inqubo Kokulinganisa lokugayeka kokudla lipid.

Iphuzu elibalulekile: lokhu Ukudla angabelwa kuphela labo bantu abangenalo nezinkinga nge ngokweqile, izitho zokugaya futhi kwesibindi, kanye nezifo zenhliziyo. Kulokhu, isiguli, futhi ngakho udinga uhlobo olukhethekile lokudla. Ngakho waphinda, udinga ukucacisa ukuthi lokhu Ukudla kufanele zabelwe udokotela kuphela.

isakhiwo

Ngakho, yini libhekene ukukhuluphala inombolo Ukudla 8? Yini kuleli cala, udinga ukukhumbula? Kubalulekile ukwazi indlela yokwakheka yokudla uqobo, ukuze uqonde ukuthi ukudla kuyodingeka ukuletha isisindo sabo zibuyele kokujwayelekile. I isabelo nsuku zonke kuyoba saziso ukufaka:

  1. amagremu 100 of amaprotheni.
  2. 80 amagremu of fat (kulesi simo-ke Kuhle ukukhumbula ukuthi isigamu amanoni kufanele kube Lokudabuka isitshalo).
  3. 120-150 amagremu carbohydrate (Kubalulekile ukukhumbula ukuthi ushukela ekudleni kwakho ayifakiwe ngokuphelele).
  4. Inani nsuku zonke amandla ukubaluleka ukudla kudliwa akufanele idlule 1600-1800 kcal (ngaphandle uma kunqunywa okunye).
  5. Inani nsuku zonke okusamanzi idliwe akumele ibe ngaphansi kuka-amalitha amabili.

umehluko wemisindo nemiqondo yamagama

Lokhu Ukudla inezidingo umehluko wemisindo nemiqondo yamagama yayo ekhethekile. Kuthiwani uma kubalulekile ukwazi futhi khumbula?

  1. Phakathi ukupheka, usawoti alisetshenziswa. Nokho, ukusetshenziswa kwalo is hhayi iqedwe ngokuphelele. Lo sawoti kungenziwa wanezela ngqo ukudla ngesikhathi sakusihlwa. Norm: 3 amagremu ukudla ngamunye.
  2. Yonke imikhiqizo consumable kumelwe abe-kilojoule amaningi.
  3. Ukudla kufanele libe carbohydrate elula, kanye owakhiwa inani eliphansi amafutha.

Iphuzu elibalulekile: ekudleni inombolo ukukhuluphala 8 inikeza izinsuku ukudla. Ngakho, kungaba kefir, apula, inyama noma nemifino nezikhathi. Kulokhu, lo nsuku zonke amandla ukubaluleka yonke imikhiqizo akufanele bube ngaphezu kuka-1000 kcal.

Ezimweni ezimbi kakhulu

Kubaluleke kakhulu ukudla ukukhuluphala grade 2 noma ngaphezulu (3, 4 degrees). Ngempela, kulesi simo, isisindo esengeziwe iba usongo hhayi kuphela empilweni, kodwa ngokuvamile sihloselwe ukusiza impilo isiguli. Mangisho ukuthi kuleli cala, iziguli kaningi ibekwe endaweni esibhedlela oluphelele, okuyinto alikwenqabeli ukuphuza lokhu ekudleni. Nokho, ngisho lapha kukhona ezinye umehluko wemisindo nemiqondo yamagama.

  1. I nsuku zonke energy eyanele kumele singeqi 1200 kcal.
  2. Ukudla kufanele libe ubuningi ubuncane amafutha ezilwane.
  3. baphuza uketshezi ngelanga esokuba okunomkhawulo bengekho ngaphezu kwama-amalitha amabili.
  4. Akhishiwe kusukela ukudla Ukudla nokudla zakha uthando.
  5. Kukhethwa ikakhulu imikhiqizo aqukethe wezokudla fibre.
  6. Zonke ukudla kumele kubiliswe, iyisitshulu noma kubhakwa. Ngokuphelele ayifakiwe ethosiwe, oqoshiwe noma pureed ukudla.
  7. ushukela siqedwa ekulungiseleleni izitsha sweet ngokuphelele. Livu pha ukusebenzisa esikhundleni ezifana fructose.
  8. Amandla wamaqhuzu, udle kumele kube izikhathi 5-6 ngosuku in izingxenye ezincane.

imikhiqizo agunyaziwe

Uma isiguli inikezwa Ukudla yenombolo ukukhuluphala 8, okulandelayo ukudla edliwayo ngaphandle kokwesaba:

  1. Wowugcina. Ukolweni noma rye kusuka ufulawa kakolweni. Ayikho ezingaphezu kuka-150 amagremu ngosuku.
  2. Inyama. Lean: unogwaja, inkukhu, turkey. Elivunyelwe ephansi fat izinhlobonhlobo yenkomo, inyama yengulube, inyama yenkonyana nemvu. Ungase futhi kuzoqiniswa gelatin kanye ayi. Kulungile: hhayi ngaphezulu kuka-150 amagremu ngosuku.
  3. Fish and kwasolwandle. Ephansi fat izinhlobo zezinhlanzi nazo zonke izilwane zasolwandle. Ayikho ezingaphezu kuka-200 amagremu ngosuku.
  4. Imikhiqizo yobisi. ubisi Ivunyelwe futhi konke lokhu kuyalungiswa. Ungakwazi ukhilimu futhi omuncu, ushizi kanye cottage shizi (kanye nemikhiqizo ye cottage shizi) - konke mafutha. Norm: 200 amagremu ngosuku.
  5. Amaqanda. Ebusuku nawe ungadla iqanda elilodwa abilisiwe omelet ne imifino.
  6. Okusanhlamvu. Ibhali, ibhali, nokunye okufana nokolweni - ngefomu friable. Okusanhlamvu isobho kungaba kuphela inani elilinganiselwe.
  7. Imifino. Njengoba injalo iluhlaza kungaba zonke imifino. Uma ufuna sauerkraut, ke kufanele ahlanze. Ukudla kusukela izaqathe, amazambane, beet kanye uphizi kungase kudliwe imali hhayi ngaphezulu kuka-200 amagremu ngosuku. imifino pickled edliwayo eziningi limited.
  8. Izithelo. Ungakwazi cishe konke futhi kunoma yiluphi uhlobo. Okukhishiwe ubhanana namagilebhisi.
  9. Amaswidi. Axazululiwe jelly ahlukahlukene, mousse, compote. Nokho, yini okudingeka ukupheka ngaphandle ushukela.
  10. Amafutha. Ithebula 8 № (Ukudla) kusebenza ukudla okunamafutha. Kodwa imiqulu encane. Uma lokhu ibhotela, udle kungaba ngendlela inani eliphansi. amafutha yemifino kuvunyelwe izitsha elinganiselwe.
  11. Nososo. Lokhu Ukudla kuhilela ukusetshenziswa utamatisi, amakhowe nemifino nososo uviniga.
  12. Iziphuzo. Ungakwazi uphuze omnyama oluhlaza itiye, ikhofi (kokubili ubisi noma ngaphandle). Ivunyelwe ayo kanye izithelo iziphuzo awukho ushukela owenezelwe.

imikhiqizo kungavunyelwe

Uma isiguli inikezwa inamba ithebula 8 (yokudla ukukhuluphala), qiniseka ukuthi uyazi mayelana nemikhiqizo ukuthi kufanele ayifakiwe ngokuphelele kusukela ekudleni.

  1. imikhiqizo Bakery ezenziwe ngofulawa ka ephakeme iyunithi zithwala, kanye imvubelo kanye Puff khekhe.
  2. Izitshalo, amazambane kanye Isobho yobisi ne ukwengeza pasta.
  3. Inyama okunamafutha nenhlanzi. Kanye ngibhema futhi caviar okusemathinini.
  4. Ilayisi futhi semolina, pasta.
  5. Takeout ibengcono kusukela ubhanana kanye amagilebhisi omisiwe zamasundu, zamakhiwane.
  6. Okunqatshelwe kukhona zonke izinhlobo ehla, ice cream, jelly and jam.
  7. Kuyadingeka ukuba senqabe kusukela ayo okunoshukela, compotes, futhi cocoa.
  8. banqatshelwe ngokuphelele amafutha okupheka kanye imayonnaise, usoso ashisayo kanye nezinongo.
  9. Futhi-ke, ukudla okwenqatshelwa yikho konke ezihlobene imikhiqizo, ukubizwa ngokuthi ukudla okungenampilo.

imenyu

Uma isiguli inikezwa inamba Ukudla 8 akhuluphale ngokweqile, imenyu ngesikhathi esifanayo kungenzeka kanje:

  1. Isidlo sasekuseni: 1. Salad imifino (ungakwazi ukwengeza amafutha yemifino). Futhi ekuseni ukudla ingxenye kahle ephansi fat cottage shizi.
  2. 2. Ukudla kwasekuseni kungajatshulelwa ngezithelo, njengama-apula fresh.
  3. Isidlo sasemini. ingxenye Half borscht e inyama umhluzi, kodwa ngaphandle inyama, ungakwazi ukwengeza ukhilimu omuncu. inyama abilisiwe, iklabishi iyisitshulu, izithelo iyisitshulu.
  4. itiye Ntambama. Ungakwazi udle ephansi fat cottage shizi ubisi.
  5. Dinner 1. Uma isiguli inikezwa Ukudla №8, idina imenyu kungase kuhilele izinhlanzi sikadali, yemifino sikadali netiye.
  6. Dinner 2. okuphansi fat yogurt is best kudliwe ngokushesha ngaphambi sokulala.

Ngo abantu, kungase kube umbuzo esinengqondo: "? Kungani ibhulakufesi kanye dinner zinikezwa ezinguqulweni ezimbili" Impela wamane, ngoba ukudla kufanele kube wamaqhuzu, lezi ukudla kufanele kube eziningana.

mayelana izitsha

Uma isiguli inikezwa inamba Ukudla 8, zokupheka kungaba ezihlukahlukene ngendlela esilindele yakho. Nokho, kumelwe sikhumbule ukuthi le mithetho elandelayo:

  1. Ukudla kufanele kube isobho. Kungcono uma imifino. Kungenzeka futhi ukupheka isobho ku mafutha inyama noma inhlanzi umhluzi. Meatballs avunyelwe (akukho kuka kabili ngesonto).
  2. Kubhekwe imikhiqizo yobisi ewusizo kakhulu, kanye iklabishi ithoswe yathamba nale yokudla. Kufanele uqaphele kakhulu.
  3. Ungenza ezihlukahlukene zezinkambi, kodwa kufanele uzilungiselele ngaphandle ushukela owenezelwe lokho.
  4. Wenza kahle zemifino nezithelo salads.

Lezi amathiphu kuyokusiza ukuba diversify imenyu bese wenze ukudla imithetho ekhethekile ukusebenza emnandi, kunokuba "ezomile" duty.

Khulisa kahle

Ukuze zithole okungcono Ukudla imiphumela, odinga ukukwazi okuthiwa "imithetho osemqoka" ukudla ezimbalwa:

  1. Kumelwe sikhumbule ukuthi ukudla kumele kube wamaqhuzu. Ukudla akumele kube ngaphansi kuka-5.
  2. Umuzwa indlala ngeke nakancane sihambisane nakho. Esimweni esinjalo kungenzeka ukudla, isib i-apula.
  3. Akubalulekile ukudla, uma akukho umuzwa indlala, ngisho uma sekuyisikhathi.
  4. Ekuseni kubalulekile ukuba udle kakhulu okunama-kilojoule amaningi ukudla.
  5. Nge kule modi, kufanele sizame ngangokunokwenzeka ukuze kuqedwe Ungadla.
  6. Uma ngesikhathi sakusihlwa kwafika umuzwa satiety, akudingeki ukuba ukudla yonke amapuleti.
  7. Phakathi nesidlo awukwazi ukufunda, ukubukela i-TV. Udinga ukuba agxilise kuphela ukudla.
  8. Ukunamathela ukudla, ungahambi ezindaweni nge nephunga elimnandi. Kungaba avuse iphango enkulu.
  9. Imikhiqizo Kudingeka ukuthenga kusengaphambili alungele ohlwini. Futhi ukudla awukwazi ukuya isimo sendlala.
  10. Uma umuntu ucasukile, ungahlukumezi ukudla.

Futhi ukuze satiety ngezikhathi zokudla eza maduze, izazi zokudla zitusa ukuba banamathele le mithetho elandelayo:

  1. Ngaphambi kokudla ukuphuza ingilazi yamanzi.
  2. Ngaphambi inkambo main udinga ukudla isaladi.
  3. Udinga ukudla kancane. Kufanele kukhunjulwe ukuthi kubalulekile ukuhlafuna kahle ukudla.

okulindele

Lokho okungalindelwa, uma isiguli inikezwe Ukudla at Adiposity 1 degree? Ngakho, injongo eyinhloko ukudla ezikhethekile - nomphumela omuhle umzimba. Lokhu, kuzoholela ukunyamalala yamafutha amaningi emzimbeni. Nokho, imiphumela esheshayo kufanele kulindeleke. Imenyu masonto onke yakhelwe ukuze ngaleso sikhathi lo muntu ilahlekelwe mayelana 1 kg isisindo. Kodwa kuwufanele ukukhumbula ukuthi ekudleni yakhelwe isikhathi eside. Kanti-ke futhi, uma imithetho enjalo ukunikezela kuyoba umuntu hhayi isibopho, njengoba kuyinsakavukela zokuphila.

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