Ukuguqulwa okusheshayo ngesikhathi esifushane
Uhlelo lwe-dietician yase-Israel lithembisa ukujwayela kokumisa umzimba kanye nokwehla okuvela ku-10 kg ngaphandle kwemizamo kanye nezivimbelo. Ngonyaka odlule noma amabili, isimiso sokudla, esakhiwe yi-dieselcian yase-Israel uKim Protasov, sanda kakhulu. Ngesikhathi sokuqala baqala ukukhuluma ngaye ngo-1999. Kubhalwe ngamahlaya "protaction", njengoba iqala ukubizwa ngegama lomlobi, lithembisa emasontweni amahlanu ukuthi ivuselele imetabolism futhi ikhulule isisindo esiningi. Ungadla nganoma yisiphi isikhathi sosuku noma ubusuku, ngaphandle kwemingcele enqandekile futhi ungakhathazeki ngemisebenzi yezemidlalo. Into esemqoka - ukunamathela ekudleni okukhethekile, okubonakala kubhalwe ngokuqondile engxenyeni yesibili yehlobo, lapho imifino emisha ingatholakala yonke indawo.
Indlela yokunciphisa
Ukuze ulandele ukudla, udinga ukubeka imifino ongayidla eluhlaza, ama-5% ushizi, i-cottage shizi, i-yogurt namaqanda. Yidla imifino kanye nemikhiqizo yobisi njalo, kunezinkathi zokudla kwasekuseni, ukudla kwasemini nokudla kunoma yikuphi okwanele. Kodwa gcina ibhalansi - ungahambi kuphela kuma-yogurts noma kuphela kwimifino eluhlaza. Pheka zonke izinhlobo zokudla i la saladi yamaGreki, ama-appetizers emifino, amaqanda kanye nopelepele. Faka i-fantasy bese wenza izindlela zakho zokupheka kusuka emifino - i-asparagus encane, i-zucchini, izaqathe, iklabishi, ukhukhamba, okungafanele ukuthotshelwa ukwelashwa okushisa. Njengoba iziphuzo zivunyelwe kunoma yiliphi inani lekhofi kanye netiyi ngaphandle kokushukela nobisi. Into ephoqelekile: uphuze okungenani amalitha amabili amanzi nsuku zonke, kungakhathaliseki ezinye iziphuzo. Kusuka ezitshalweni ungadla ama-apula amathathu aluhlaza.
Isebenza kanjani
Ukushisa amafutha angaphansi kwesikhumba bese kuhlanza amathumbu. Lokhu kusiza ukulahlekelwa isisindo esigabeni sesibili. Ama-pectin ne-fibre aqinisa amathumbu emathunjini, kanti nokudla okuphansi kwe-caloric umzimba ukuwusebenzisa njengomthombo we-fat subcutaneous fat. Ukunakekelwa emisipha. Qaphela: uma isidingo sekhalori siphakeme kakhulu kunokudla kwabo ngokudla - isibonelo, uma intombazane isenempilo, isisindo sayo singase sinciphise ngenxa yokubhujiswa kwamaprotheni we-muscle. Umlobi wezokudla uqinisekisa ukuthi ekupheleni kwesonto lesibili isifiso sokudla into enhle namanqamu liphela ngokuphelele - imvelo ehlanzekile izodinga imifino nemikhiqizo yobisi kuphela futhi ingayeka ngisho namaqanda. Ngesonto lesithathu, ucezu lwe-300g wezinyosi, izinkukhu noma izinhlanzi ezigawingiwe kufanele zengezwe ohlwini lwadlulile lokudla, kanti kunciphisa ukusetshenziswa kwemikhiqizo yobisi. Kusukela ekupheleni kwesonto lesithathu isisindo sizoqala ukuqubuka ngaphambi kokubona kwakho. Lokhu kudla kufanele kudlule amasonto amabili. Labo abahamba phambili kuze kube sekupheleni, bakhulume ngokulahlekelwa kuka-10-15 kg, ukuthuthukisa isimo sesikhumba, ukubukeka kokukhanya nokungaziphathi kahle. Inkokhelo iyaneliseka isikhathi eside, futhi, into esemqoka, yeka ukudonsa ekalori eliyingozi nokuphezulu. U-Protasov weluleka ukudla okunjalo ukuhlanza umzimba okungaphezu kwesisodwa ngonyaka. Ngokugubha kwalo, ukuqinisekiswa kokudla okunomsoco kuphelisa inani lamakhilogremu elingenakuqhathaniswa.
Izinguquko kanye nezengezo
Iminyaka eyishumi nesishiyagalolunye yokutholakala kokudla akuzange idlulisele ize. Igcwele izindlela zokupheka, izincomo ezintsha. Manje kuthiwa ngokwehlukana ukuthi yonke imifino ingadliwa, ngaphandle kwe-starch-equkethe. Okusho ukuthi, sebenzisa kahle, kodwa kungcono ukulahla ngokuphelele, isibonelo, kusuka kummbila, uphizi, ubhontshisi, ukolweni. Kusukela ohlwini lwemikhiqizo yobisi, kuyadingeka ukususa ubisi - imikhiqizo yobisi kuphela obomuncu ithathwa, futhi ubisi obhakawo oluvutshiwe luyakuthanda ngisho nokuthutha. I-Yoghurts ne-cottage ushizi ngaphandle kwezithasiselo zingadliwa ngobuningi obungenamkhawulo. Kusukela kulesosi kunesidingo ukukhetha okulula, kancane usawoti, njengoba usawoti uvalela uketshezi emzimbeni. Futhi, akunconywa ukuba udle amaqanda aphelele - amaprotheni angadliwa nsuku zonke, kanye ne-yolk - kuphela kabili ngesonto. Futhi-ke, udinga ukufaka esikhundleni se-chop othosiwe ngenyama noma inhlanzi, ephekwe umlingani.
Phuma kancane
Ukulungisa umphumela bese ubuyela umzimba ekudleni okujwayelekile, ukushiya "isibhamu" kunconywa cishe okufana nokudla okuqobo kuqhubeka. Ngesonto lesithupha ekudleni, kancane kancane wafaka amafutha emifino - ayikho ngaphezu kwe-3 tsp. ngosuku. Ngesikhathi esifanayo, imikhiqizo yobisi ene-5% ye-fat content ishintshwe ngemikhiqizo engenamafutha. Ungafaka amantongomane amancane, ama-oliva, ungakhohlwa ukunciphisa inani lamafutha. Emini kuyadingeka ukuthi ungadli ama-30-35 g wamafutha. Ngeviki lesikhombisa, ama-apula aluhlaza afakwa esikhundleni sezinye izithelo ezithokozayo - amapheya, ama-kiwi. Ubhanana, izinsuku nama-mango akuvumelekile. Ngehora lesishiyagalombili ekuseni, qala ukupheka i-porridge. Ingxenye ayikho ngaphezu kuka-250 ml. Ezolimo, ama-oats angcono. Engxenyeni yesishiyagalolunye yemikhiqizo yobisi kancane kancane isuke isuka, njengoba isanda isabelo sezinyama, inkukhu, inhlanzi. Ngeviki leshumi, buyela emuva ekudleni okudlule, ubheka isilinganiso bese ukhetha ukudla okungelona i-caloric, ukudla okuncane okucutshungulwa.
Izinzuzo kanye ne-Cons
Ngokusho kochwepheshe bezilwane, uhlelo lwe-Protasov lunamathuba amaningi - isibonelo, ludla ukudla okungokwemvelo kokudla, ukwenqaba imikhiqizo ehlanjululisiwe, okuyimikhiqizo eqedile, ukudla okusemathinini nemikhumbi. Kodwa-ke, "ukukhwabanisa", njenganoma yikuphi ukudla, kunamaphuzu akhe. Ikakhulukazi, akufanele ebusika, njengoba ukudla okuluhlaza kukhulisa umuzwa wendlala. Futhi awukwazi ukuhlala kuso ngaso sonke isikhathi, njengokunye okunye okufanayo okuphansi kwekhalori kanye namafutha aphansi. Ukudla kwe-Protasov kune-calorile ephansi kakhulu nenani eliphansi leprotheyini yezilwane ngokungabikho kwemiprotheni yemifino, imifino inikezwa kuphela ngendlela eluhlaza. Ngakho-ke, kunqatshelwe abantu abahlulekayo ukulahla amafutha ezilwane: ngenjabulo ngesikhathi sokukhulelwa, abesifazane abanenkinga yokuya esikhathini, abantu abanesifo esingenasisindo semisipha, izifo zesisu (i-atrophic gastritis, i-colitis, i-enzymopathy ngokuhluleka ukugaya ama-carbohydrate, isifo sezinso sezinso, isifo sofuba , i-cholecystitis, i-pancreatitis esiteji esibucayi). Lokhu kudla kunciphisa ukungenisa ukudla okubalulekile, njengeprotheni yezilwane, i-carbohydrate eyinkimbinkimbi njengendlela yokusanhlamvu. Ukungabi namaprotheni kungabangela ukwephulwa kwesizinda se-hormonal. Lolu hlelo alukhuthazwa abantu abane-anemia kanye nabasebekhulile abangenalo insimbi, ngoba ukukhubazeka kwe-enzymatic of the tract of tractes in people older is making it difficult to digest food raw.
Amaviki 1 no-2
- Ukudla kwasekuseni
I-cottage shizi nama-apula. Hlanganisa i-apple nge-5% i-cottage shizi ne-yogurt, engeza isinamoni.
- Ukudla kwasekuseni kwesibili
Utamatisi "amabhasi". Chop cilantro, dill, parsley kanye negalikhi, xuba ushizi we-granular bese usebenzise ubuningi obumphumela emigqeni yetamatisi. Ungagcwalisa ingxube ye-curd ngezingxenye ze-pepper bell.
- Ukudla
Okroshka. Ukhukhamba, iklabishi, i-pepper elimnandi, isithombo, amakhambi kanye namaqanda okubilisiwe abilisiwe futhi uthele u-3.2% kefir. Usawoti omncane.
- Isisindo samasikati
Isaladi "i-Vitamin". Apple uthathe iziqephu, ufafaze ijusi lemon. Ukuqothula isilimo esidliwayo esinamagatsha anamanzi, khipha isanqante uphinde uhlasele i-grater enkulu. Khumbula izimpande izitshalo ngezandla zakho, engeza i-apula, ufafaze kancane, uzinikeze nge-yogurt bese ushiya ukunika imizuzu engama-30.
- Dinner
Isaladi kusuka ku-courgettes. Ingxenye yomnkantsha omncane, ama-gramu angu-20 we-horseradish ikhasi kanye ne grate, hlangana no-anyanisi oqoshiwe. Engeza pepper, usawoti, ama-shredded amakhambi kanye nenkathi nge-sauce eyenziwe nge-yogurt, i-lemon nezinongo.
Amaviki angu-3-5
- Ukudla kwasekuseni
I-Cottage cheese rolls. I-carrots grate nge-grater emihle, uhlanganise ne-cottage ushizi, ungeze i-yogurt. Usawoti omncane. Beka isisindo esikhwameni sesaladi bese ulifaka ngemvilophu. Okuphezulu nge-yogurt.
- Ukudla kwasekuseni kwesibili
Isaladi kusuka ku-leek. Hlanganisa ama-leeks, iziqu ze-celery, izaqathe. Isizini isaladi nge-yogurt.
- Ukudla
Isaladi yamaGreki nenkukhu. Izinhlayiya zezinkukhu zithatha ama-cubes, zengeza utamatisi ambalwa, ikhukhamba encane, anyanisi obomvu, amaqabunga ambalwa we-lettuce, ufafaze u-2 tbsp. l. i-oregano noma i-marjoram, ufafaza ijusi lemonti bese uhlangana no-5% brynza.
- Isisindo samasikati
Iklabishi elibomvu nge-apula. Iklabishi kancane kancane nquma. Ama-apula amabili kanye nezimpande ze-horseradish grate bese zihlanganisa neklabishi. Thela ukugqoka: uhlanganise ijusi lemon nge 3 tbsp. l. amanzi kanye nengcosana kasawoti.
- Dinner
Gaspacho. 3-4 utamatisi, ikhukhamba, i-green bell pepper, u-anyanisi kanye nama-clove amabili e-garlic agaya ku-blender nge-ingilazi yamanzi e-ice ne-1 tsp. ijusi lemon. Engeza usawoti, pepper, marjoram oqoshiwe, thyme, basil.
Phuma ekudleni, isonto le-6
- Ukudla kwasekuseni
I-Guacamole. Emgodini wepelepele omusha, susa imbewu nezinsimu. Half i-bulb, utamatisi neziqu ezimbili zesilimo esidliwayo esidliwayo esinamagatsha anamanzi usike nge-blender. With avocados ezimbili, usike ikhasi bese ususa amathambo. Inyama ifafaza ngejusi lemon, imela ngemfoloko bese uxubanisa nobuningi be-tomato-celeriac. Engeza i-guacamole ukunambitha.
- Ukudla kwasekuseni kwesibili
Isaladi lesikhumba. Ithanga, izaqathe kanye ne-apula grate ku-grater enkulu, mix and season with yoghurt ephansi.
- Ukudla
I-Salmon ene-saladi eluhlaza. Yiba ne-saumoni yombhangqwana. Sikhonze ngesaladi: nquma iklabishi, usike ukhukhamba ube yimichilo, inkathi nemifino bese ukhumbule ngezandla, inkathi ngejisi lemon kanye namafutha yemifino bese ufafaza imifino eqoshiwe.
- Isisindo samasikati
Isaladi lamaqathe kanye nama-turnips. Ama-karoti nama-turnips ahlanzekile, ne-grate kwi-grater enkulu, engeza i-parsley eqoshiwe bese ufafaza ijusi kalamula.
- Dinner
Isaladi se-Beet. Ishukela se-beet, engeza amaqabunga e-lettuce aqoshiwe kanye ne-anyanisi entwasahlobo, iqanda eliqoshiwe, i-clove ye-garlic. Thela ijusi lemon.
Iviki le-7
- Ukudla kwasekuseni
I-mousse ikhadi enezithelo ze-kiwi. Ku-blender, nquma u-pulp we-kiwis amathathu, i-30 g yama-pine nuts kanye no-200 g we-fat cottage shizi. Ngaphambi kokukhonza, uhlobise i-mousse ngamantongomane ambalwa.
- Ukudla kwasekuseni kwesibili
Isaladi kusuka iklabishi. Sika iklabishi, isikhonkwane se-pepper kanye no-anyanisi aluhlaza. Imifino yonyaka kanye ne-1% kefir.
- Ukudla
Inkukhu isaladi nama-oranges. Faka izingcezu zokupheka ezinkukhu, i-orange pulp, i-apple nekhukhamba. Isizini ngezinongo, uthele i-yogurt uphinde ufafaze ushizi onothile.
- Isisindo samasikati
Isaladi «i-Orange mood». Grate izaqathe, usike uginya umango zibe tincetu bese uhlanganise. Thela ijusi lemon kanye nenkathi nge yogurt ephansi fat exutshwe nosawoti kanye chili.
- Dinner
"Umshayeli obomvu". Ubilise isithombo sebhitrudi ukuze uthathe isigamu esiphekiwe futhi sibe mncane, ubeke izicucu epulatifomu. Phezulu uhlobise ngeminqumo elicucile kanye namaqanda amaqanda. Fafaza ngamafutha yemifino exutshwe uviniga nosawoti.
Iviki lesishiyagalombili
- Ukudla kwasekuseni
I-Tropicana oatmeal. Pheka i-oatmeal. Sika i-pear kuyo, ufafaze ngamantongomane.
- Ukudla kwasekuseni kwesibili
I-dessert yedayisi. I-Banana yakha nge-cottage shizi bese ufafaza isinamoni.
- Ukudla
Pike perch nemifino. Izinhlamvu zezinhlanzi ze-Fille enhlanganisela ye-soy sauce, usawoti, pepper, i-ginger nesinamoni bese ushiya ihora. Bhaka kuhhavini elushisayo ngaphambi kokupheka. Faka indwangu, ehlotshiswe nge-yogurt, exutshwe nemifino eqoshiwe.
- Isisindo samasikati
Isaladi kusuka kwesithombo. I-Cottage ushizi uxubane nesithombo esiqoshiwe, ufafaza kancane, engeza izipuni ezintathu ze-yogurt. I-Salad mix bese uyihlobisa nge-dill noma i-parsley.
- Dinner
Vinaigrette. Ama-beet okuphekwe, izaqathe namazambane ahlutshiwe, futhi anqume ama-cubes, ukhukhamba, apula kanye ne-pear - utshani. Hlanganisa imikhiqizo, engeza i-peas eluhlaza, inkathi nge-vinaigrette yogurt futhi phezulu nge-walnuts eqoshiwe.
Isonto le-9
- Ukudla kwasekuseni
Ama-eggplants nge ushizi. Ama-eggplant anqunywa ama-cubes futhi gazinga epanini ngokunezela okuncane kwamafutha yemifino. Mozzarella Mash bese uhlangana nama-aubergini no-anyanisi oqoshiwe. Usawoti, pepper kanye nenkathi nge-yoghurt.
- Ukudla kwasekuseni kwesibili
Isaladi "Tropical". I-avovocado, i-banana, i-kiwi nengxenye yesigamu somango ibe yi-cubes. Ku-blender, nquma isigamu-mango, engeza ijusi lemon. Isizini isaladi nge-mango sauce.
- Ukudla
Isaladi ne-tuna. Chop amaqabunga esaladi, ikhukhamba kanye anyanisi. I-tuna ekheniwe ngemfoloko bese uxuba nemifino. Isikhathi sesaladi ne-yogurt.
- Isisindo samasikati
I-Rice pudding. Hlanza ilayisi amahora amathathu. Bese usula amanzi bese upheka i-gruel ngo-0% ubisi. Hlanganisa ngeqanda elibethiwe. Beka ubuningi esibunjini bese upheka umbhangqwana. Khonza ngezithelo.
- Dinner
Inyama nama-oranges. Sika inyama yenkomo ibe yincetu encane futhi uhlanza amanzi (2 tsp amafutha omquba, 2 tbsp soy sauce, i-ginger). Khipha ngokushesha inyama enomlilo ovuthayo. Engeza isilili, i-lemon zest kanye ne-1 tbsp. l. soy sauce. Khonza ngemifino, ehlotshiswe ngamathanga e-orange.