Kuvela ukuthi ukudla okulungile nomthwalo omncane womzimba kukuvumela ukuba uhumushe izandla zewashi iminyaka engaba ngu-5 edlule! Ake sizame ukuqeda imibimbi kanye namakhilogremu engeziwe - uhlelo lwethu lenzelwe amasonto amabili kuphela.
Ngemva kokucwaninga okuningi, izazi ziphinde zisho ngokuqiniseka ukuthi inqubo yokuguga ihlobene ngokuqondile nokuqoqwa kwama-kilojoule (okudlula ngaphezulu uhlelo lokugaya) nokuntuleka komzimba. Kodwa ukuguqula lesi simo sithande ngokuphelele emandleni kwanoma ubani wethu. Ochwepheshe baseBrithani banikeza impendulo yombuzo othi " kanjani ukulahlekelwa isisindo emavikini amabili ngaphandle kokulimaza empilweni." Bakha ukudla okuvumela ukuba babonakale bancane iminyaka eyishumi emavikini ayisithupha. Noma kunjalo, ngokuqala, sincoma ukuthi uzame uhlelo oluphansi olunamasonto amabili oluzosiza ekufezeni umphumela oyifunayo ngesikhathi esifushane. Isisekelo salokho siyafana: ngosuku ovumelekile ukuba adle ukudla ngenani lamandla alinganayo kusukela ku-1400 kuya ku-1700 amakholori. Ngenxa yokukhethwa kwemikhiqizo, kusiza ukuzilawula futhi ayidli okungaphezu kwalokho okudingekayo. Ngeke nje ulahlekelwe isisindo, kodwa futhi uzizwe ukhululekile, ukhangayo futhi ugcwele amandla. Impela imikhiqizo eyinhloko kulokhu okudliwayo isivele esiqandisini sakho, kodwa okubaluleke kakhulu ukuwadla ngesikhathi! Ake sithi ama-carbohydrate ayikwazi ukuvunyelwa emva kwe-16.00. Ngokuqondene nokuzivocavoca umzimba, ake sizame ukwenza ngaphandle kokuzivocavoca okuqeda amandla ku-gym, kuyoba ngokwanele ukuhamba njalo, ngokuqinisekile ngeke kukuphoqele ukuba ushintshe ngendlela ejwayelekile yokuphila. Ngakho-ke bheka futhi ulungele ukubona maduzane ukucabangela kwakho okusha, okukhangayo nakakhulu esibukweni.
Indlela engcono kakhulu
Umsebenzi oyinhloko walokhu kudla akukhona nje ukunciphisa inani lama-kilojoule, kodwa futhi nokugcina amandla okudingekayo emikhiqizo. Ucwaningo lwanamuhla lubonisa ukuthi ukwehla kwenani lamakholori ekudleni kwandisa impilo. Ukudla okuphansi kwekhalori kunciphisa inqubo yokuguga, kunciphisa ingozi yesifo sezinso, kanye nesifo sikashukela, i-arthritis, i-Parkinson ne-Alzheimer's. Kulula kakhulu: ukwehla okuncane kwenani lama-khalori kungenye yezindlela zokupheka impilo nempilo ende. Futhi isikhumba esikhanyayo, amandla nokuzivikela okuhle.
Yiba kahle.
Imizuzu engu-25-35 ngokuhamba okusheshayo nsuku zonke iqinisa imisipha yangemuva nesisu. Lesi sibalo siba selusha futhi silingane. Kubalulekile ukuhamba okungenani izikhathi ezinhlanu ngesonto. Kulesi simo, ngeke nje kuphela ukuthi ama-calories akho ashise, kodwa ngemuva nangabezindaba kuzoqinisa.
Zama ukubala inani elilinganiselwe lezinyathelo ozenza nsuku zonke. Phakathi nesonto lokuqala, hamba, njengokujwayelekile. Evikini lesibili, ungangezela izinyathelo ezingu-1000 ngezinsuku ezingu-5. Izinga lokuhamba kufanele likhuphuke uma uzizwa ukuqina kwamandla. Uma ufisa, ungaya ngisho nokugijima.
Umzimba uvutha amakholori angu-300 ngemizuzu engu-30 yokuhamba. Ukucindezela kwehla, njengoba ukujikeleza kwegazi kuya enhliziyweni kuthuthukisa. Njengoba uhamba ngezinsuku ezingu-15 ngemizuzu yonke, ingozi yokuhlaselwa yinhliziyo iyanciphisa kakhulu. Cishe 40%. Ngesikhathi esifanayo, izinga le-cholesterol eliyingozi egazini liba ngaphansi. Kunciphise futhi kungenzeka umdlavuza webele nesifo sikashukela.
Ungayinaki lezi zeluleko, njengokulahlekelwa isisindo emavikini amabili ngaphandle kokulimaza empilweni - kuphela emandleni akho. Ngaphandle komzamo kanye nesifiso semiphumela, umuntu akufanele alinde.
I-MENU NGEZINSUKU ezingu-14.
Usuku olungu-1.
Ukudla kwasekuseni: 40g. i-oatmeal + yogurt, ama-3 ama-pc umlimi omunwe + 1 i-orange + ama-hazelnuts ama-4 + ingilazi yesiphuzo sesithelo.
Usuku lokudla: 1 apula + 40 amagremu * ushizi + izingcezu ezine zama-hazelnuts + isaladi leqabunga.
Ukudla kwesidlo: Isifuba sezinkukhu esisiwe nge-dill, i-asperagus ne-leek.
Ngosuku lwesi-2.
Ukudla kwasekuseni: izipuni ezintathu zamagesi + 2 wezipuni welayisi ensundu + 1 h isipuni segciwane germ + 2 pcs. Isipuni esingu-1 se-linseed + 2 h okunezipuni ze-lecithin, ubisi olunamafutha aphansi kanye nezipuni ezingu-3 ze-yogurt ephilayo + ingilazi yamanzi.
Usuku lokudla: ingxube yamakhowe nama-fat-fat cheese, isaladi, utamatisi + 2 isinkwa + ingilazi encane yejusi.
Isidlo: i- tuna egosiwe (steak) ne-saladi yeqabunga nobhontshisi.
Usuku lwesithathu.
Ukudla kwasekuseni: 2 amakhekhe ngegatsha + 1 isipuni se-peanut butter + isaladi encane yezithelo ne-1 tbsp yogurt ephilayo.
Usuku lokudla: ama- gramu angama-40 e-pasta, ama-gramu angu-40 enyama, ucezu lwethanga elibhaka ne-cumin, i-oregano ne-anyanisi.
Isidlo: i- turkey isifuba, i-lentils, amakhowe kanye nesaladi ye-cress + izithelo ezingu-1.
Usuku lwama-4.
Ukudla kwasekuseni: i- omelette (amaqanda amabili no-anyanisi) + isinkwa + ingilazi encane yejusi
Usuku lokudla: pita ushizi + ingilazi yobisi oluphansi.
Isidlo: inyama enobhontshisi obuluhlaza ku-grill + isaladi isithelo ne-2 wezipuni yogurt.
Usuku lwesi-5.
Ukudla kwasekuseni: 1 isinkwa esinama-bran nama-fat-fat cheese + izingcezu ezimbili zama-apricot omisiwe, umlimi omuncu noma amakhiwane + ingilazi yamanzi.
Usuku lokudla: isaladi eluhlaza + 60 g cottage shizi + 1 ipaki + i-hazelnut 1 + amafutha omnqumo.
Isidlo: inyama nama-lenti + 2 anyanisi + ambalwa ngobhontshisi obuluhlaza.
Usuku lwesi-6.
Ukudla kwasekuseni: 20 g oat flakes + 1 isipuni ushukela + ama-2 ama-almonds + 100 ml ubisi olunamafutha aphansi + ucezu lweshukela ne-1 tbsp yogurt.
Usuku lokudla: isifuba senkukhu (sandwich) + 1/2 ukwatapheya + ama-5 ama-hazelnuts + amanzi.
Dinner: casserole yemifino.
Usuku lwama-7.
Ukudla kwasekuseni: amaqanda ama-2 abilisiwe + umugqa owodwa we-bacon + 1 utamatisi ku-grill + 2 unama-bran + ingilazi encane yejusi.
Isidlo: Inkukhu yenkukhu ne tarragon nelamula + amazambane, iklabishi kanye nebhethoni + isaladi yezithelo ezinezipuni ezimbili ze-yogurt ephilayo.
Idla: isobho sezinhlanzi zasolwandle.
Usuku lwe-8.
Ukudla kwasekuseni: njengosuku lwesithupha
Ukudla: njengosuku lwesithupha
Isidlo: iwundlu elinesipinashi, anyanisi kanye nokulondoloza (umquba) + 40 g lama-lentile.
Usuku lwe-9.
Ukudla kwasekuseni: njengosuku lwesithathu
Isidlo sasemini: i- 1 isipuni sezinhlanzi ze-pate + 2 izinkwa zesinkwa kanye nosanhlamvu + ulethisi we-green leaf.
Ukudla kwesidlo: ingulube iyancika, isetshenziswe ngejamu lemon + izaqathe, ummbila kanye anyanisi ukuhlobisa.
Usuku lwe-10.
Ukudla kwasekuseni: oatmeal nobisi + ingilazi encane yejusi.
Usuku lokudla: i- omelet evela emaqanda amabili, i-basil no-utamatisi + isaladi yemifino ngamafutha omnqumo.
Ukudla kwesidlo sakusihlwa: njengezinsuku ezingu-7 + 1 izithelo.
Usuku lwe-11.
Ukudla kwasekuseni: njengosuku olwesithathu.
Usuku lokudla: njengosuku lwama-apula angu-6 + olubhaka nge-yogurt ye-tbsp.
Idla: njengosuku lwesithathu.
Usuku lwe-12.
Ukudla kwasekuseni: ikhekhe elinamabhanana angu-1 + ucezu olulodwa 1 ama-apricots omisiwe + ingilazi encane yobisi.
Usuku lokudla: isipinashi, i-brynza, i-mint kanye ne-pine nati (isaladi) + ikhekhe lamabhanana + ingilazi yobisi oluphansi.
Dinner: izinhlanzi ezimhlophe nge izaqathe nesipinashi + izithelo isaladi.
Usuku 13.
Ukudla kwasekuseni: 1 amaqanda + 1 tbsp isitshulube anyanisi pepper isiBulgaria + 1 pita + 1 utamatisi kwi-grill + ingilazi encane juice.
Usuku lokudla: isipinashi, ama-pine nati kanye ne-brynza (isaladi)
Isidlo: njengosuku olwesithathu.
Usuku lwesi-14.
Ukudla kwasekuseni: njengosuku lwesithathu.
Usuku lokudla: inyama ye-steak nge isipinashi kanye ne-beet + isaladi yezithelo ngejusi le-orange kanye noju.
Isidlo: isobho senkukhu (1 ipuleti) + 1 i-apula ibhaka nesinamoni.