Ucabanga ngani ngalokhu: uhlelo olulula lwesonto eli-4 oluhlanganisa ukudla okunomsoco futhi okunomsoco, ngaphandle "kokuphuka" okuvamile ekuqaleni noma ekupheleni kokudla? Ngokusho kochwepheshe abaningi, i-optimal and reliable (in the long term) isisindo sokulahlekelwa yi-0.2-1 kg ngesonto. Ukunciphisa umzimba kancane akusho ukuthi akukho mphumela! Yingakho sinikeza uhlelo olusekelwe ekunciphiseni kancane kancane inani lamakholori adliwe (phakathi kwamasonto amathathu okuqala) uze ufinyelele umbuso wokulahlekelwa kwesisindo. Kwabaningi besifazane lokhu kwenzeka ngesonto lesine lohlelo. Ngokufanayo, uzothola kancane kancane imikhuba ethile yokudla okunomsoco, okuyiwona oyowuthola awusizo ekulahlekeni kwesisindo hhayi nje kuphela. Ekupheleni kweviki le-4, uzokwazi ukuwasebenzisa wonke amathuluzi adingekayo ukuze ufezekise umgomo wokuqeda ama-kilogram amaningi.
Ngakho-ke, uma usulungele ukukhahlela ukudla okunamandla futhi uqale ukulahlekelwa isisindo - funda kabanzi ngamasu alula azokuholela endleleni yokulahlekelwa isikhathi eside se-kilos kakade manje. Qaphela ukuthi mangaki ama-kilojoule owawudla ngokuvamile (hhayi ngamaholide omphakathi). Leli sonto, ungalandeli ukudla. Yidla okuningi njengoba udla ngokujwayelekile, okungukuthi, ngaphambi kwamaholide. Umsebenzi wakho ukurekhoda konke okudlayo kuleli sonto. Ukudla kwedayari kunenzuzo enkulu. Uzofunda okuningi mayelana nemikhuba yakho yokudla. Njalo ubale amakholori, usebenzisa amatafula atholakala kuma-shopstores noma atholakala kwi-Inthanethi. Ngemuva kwezinsuku ezingu-7, hlukanisa inani eliphelele lamakholori asetshenziswe ngesonto nge-7 ukuze uthole inani elilinganiselwe lamakholori owadla ngosuku. Qhubeka ukulandela amakholori kuyo yonke uhlelo lwesonto eli-4.
Iviki 1
Cabanga ukuthi zingaki ama-khalori okudingayo ukuze udle ukuze ufeze isisindo oyifunayo. Uma kunesidingo, thintana nomdla wezokudla. Yenza ucwaningo ekhishini. Hlanza ama-lockers akho kanye nefriji kusukela ezisele ngemuva kwamaholide, ukuphatha, ukudla okusele noma imikhiqizo ephezulu, elinde ukufunwa eceleni. Phakathi nalokhu kuhlanza uzokhulula isikhala semikhiqizo ezovela ngemuva kokuya esitolo, lapho uzokuthenga ukudla okunempilo, okumnandi nokunomsoco. Engeza ohlwini lwezitolo yezithelo nemifino, okusanhlamvu okugcwele, ubhontshisi, inhlanzi nenkukhu (futhi uhlele kusengaphambili lokho okudingayo ukuze ukhiphe khona manje ngezinsuku lapho uzobe ukhululekile umsebenzi) futhi ungakhohlwa ngemikhiqizo yobisi ephansi (ubisi, i-yoghurt kanye noshizi). Ukuze ukwanelise ukunambitheka kwakho okwezifiso ngezinhlobonhlobo zemikhosi, wandise uhlu lwakho olujwayelekile, ungeze izithelo nemifino kulokho ongazange uzame ngaphambili. Noma khetha uhlobo olusha lokusanhlamvu; enye iphariji ekhangayo kusuka e-quinoa - futhi, kholwa kimi, ngeke uphinde ukhumbule amazambane ahlambulukile nebhotela, "eye yanyuka" kusukela ngoNovemba. = Linganisa. Ngeke ukwazi ukubala ngokunembile ama-calories akho ngaphandle kokuthi wazi ukuthi usemayonnaise angakanani esitolo sakho. Sebenzisa izitsha zokulinganisa (izinkomishi, izinkezo) kanye nezikali zekhishi ukuthola ukuthi udla kangakanani ngempela. Kufanele uqeqeshe iso lakho. Ngemva kwamasonto amabili, hlela uhlolo lokuqagela usayizi wezingxenye ngaphambi kokubeka umkhiqizo esikalini noma kwisitsha sokulinganisa.
Iviki 2: inqubekelaphambili iqalile
Phakathi naleli sonto, uzoqala ukukhawulela amakholori (kodwa ungakunambitheki noma ujabule ekudleni!) Ngesikhathi esifanayo ukhuthaze imikhuba emithathu elula. Isikhathi sokuqala usike ama-calories akho nsuku zonke, uwasika ngehora lesithathu kusuka umahluko phakathi kwenani lama-kilojoule odliwe ngesonto lokuqala, kanye nenani lamakholori ohlela ukuwasebenzisa esikhathini esizayo, kuqala ngeviki lesine. Vumela ukudla kwasekuseni kwakho kusebenzele wena. Ukudla kwasekuseni "iqala" umzimba wakho wesimiso usuku lonke. Njengoba ucwaningo lubonisa, abantu abanganaki ibhulakufesi, bashise amakholori angu-200-300 ngosuku ngaphezulu. Nansi enye yezinketho zokuvuselela ekuseni, okuhlanganisa ngokuphelele amaprotheni, ama-carbohydrate namafutha: 1 tbsp. i-spoon ibhotela ye-peanut enezinhlayi ezimbili zombili isinkwa sokusanhlamvu, i-1 orange kanye nendebe yekhofi nge-fat fat fat. Ukuphazamisa ukunakekelwa kwakho lapho ufuna ukudla into engafanele. Kusihlwa, usafuna i-ice cream oyikhonzile? Ukulwa nezifiso ezinjalo, shintsha ukuziphatha kwakho kusihlwa. Kungumkhuba nje, hhayi umlutha onobungozi. Shintsha ukunakwa kwakho. Shayela amazinyo akho. Lala phansi ukulala ekuqaleni. Faka isicelo semaski enomsoco ebusweni bakho. Yenza i-gymnastics. Yidla kancane. Abantu abaningi abakhuluphele ngokweqile, badla kakhulu kakhulu. Nikeza inqubo yokudla okungenani imizuzu engu-20. Ubuchopho bakho kuthatha isikhathi ukuqonda ukuthi umzimba wakho unokudla okwanele. Zama ukudla kancane kancane, futhi uzobona ukuthi awudingi ukudla okuningi ukuze uzizwe unelisekile.
Iviki 3: qhubeka enkambeni
Leli sonto, okwesibili, ukunciphisa inani lamakhalori bese unake lokho okukugqugquzelayo nokukukhuthaza. Nciphisa ukudla kwekhalori ngenye yesithathu yomkhathaniso phakathi kwenani lamakhalori atholwe ngeviki lokuqala kanye nenani lamakholori ohlela ukuyidla ngeviki lesine. Vumela ukuzijabulisa. Okubalulekile akukhona okwenzile ngosuku olulodwa, kodwa lokho okwenzeke ngesonto noma ngenyanga. Umzimba wethu uletha amandla ku-equilibri ngesikhathi. Ngakho-ke uma udle kakhulu kakhulu ekudleni, bhala phansi ulwazi kudayari yokudla bese ukhohlwa ngakho, futhi ekudleni ubheke endleleni yakho eya emgomweni. Ukuze ungabi nesithukuthezi, engeza okungenani isidlo esisodwa esisha njalo ngesonto. Uma ugcina ukudla okunekhalori njalo, ukudla kungaba isimiso. Zama ukungeza ukudla okuthakazelisayo ekudleni ngaso sonke isikhathi - isibonelo, ama-soy burgers njengomthombo omusha wamaprotheni noma irayisi engavamile, njenge-basmati noma i-jasmine (zombili izinhlobonhlobo zinokumnandi nokunambitha).
Iviki 4 nangemva kwalokho: unomgomo
Uzizwa unempilo futhi unamandla. Manje usulungele ukufeza isisindo esihle! Phinda futhi unciphise inani lama-khalori ngenye yesithathu - okokugcina. Ngalesi sikhathi, ufike enani lamakholori adliwe, okuhloswe ngeviki lokuqala. Vele ubuyekeze uhlelo lweviki le-4 uze ufeze isisindo oyifunayo. Zizuze ngokulunga. Usebenze kanzima ukuthola imikhuba emisha yokudla okunempilo futhi uphume kwisigqi sokudla ngokweqile ngesikhathi samaholide. Izicathulo ezintsha zezemidlalo, i-pedometer noma uchungechunge lokuqeqeshwa komuntu siqu ejimini lokuzivocavoca lizoba yisisusa esengeziwe endleleni eya emgomweni. Zama nge-seasonings nezinongo. Kumele ufake imishanguzo nezinongo ku-piramidi yokudla, njengoba zihlinzeka ngendlalelo egcwele ngokudla nge-fat content content. Futhi ezinye izinongo ngokuvamile ziphilile: i-ginger, ethuthukisa ukunambitheka kwemifino ethosiwe nenyama, inomthelela omuhle ekugayeni, futhi i-curcuma, engxenyeni ye-curry, iyasiza ukulwa nezifo.
Jabulela ukudla esitolo sokudlela. Inani lokudla okudla okusetshenziselwa ekudleni lihambisana kakhulu nomqondo wesabelo esifanele sonke. Isidlo se-oda sokudla nesobho noma ulandele iseluleko sethu: ngaphambi kokuvula imenyu, unqume ukuthi hlobo luni lokudla okunempilo ofuna ukukwenza. Bese uthola imenyu kwimenyu efanelana nalokho okucabangayo. Futhi ungesabi ukuhlela into ekhethekile, engekho emenyu: izindawo zokudlela eziningi zizokujabulela ukukunikeza ngokuqondile lokho okufunayo.