Umklami wezithombe odumile uKarl Lagerfeld wakwazi ukulahlekelwa yi-36 kilograms ngonyaka owodwa. Wondliwa ekudleni okwakhiwe ngokukhethekile kuye. Futhi manje ubheka okuhle futhi akazuzi isisindo.
Lapho uKarl eqala ukuzuza isisindo, waphendukela ku-dietitian, owadala uhlelo lokudla, ngenxa yokuthi umklami ubuyisele emuva.
Lapha kunombuso olula kakhulu: amafutha nama-khalori ezingeni eliphansi kunazo zonke zokuphila komzimba futhi kudingeka uzivikele ezihlosiwe nasezintweni ezidliwayo. Ukudla okubaluleke kakhulu kuwe ngesikhathi sokudla - yilokhu inhlanzi, imifino kanye nama-protein aphansi. Kule mikhiqizo, azikho amakhalori afana nemikhiqizo yefulawa.
- Nciphisa amafutha ngangokunokwenzeka kuphela.
- Sithola ama-carbohydrate.
- Amaprotheni kufanele abe njalo kuwo wonke ukudla, ukuze ubuhlungu be-muscle bube khona. Ngoba imisipha ingumthengi oyinhloko wama-khalori. Kanye ngesonto ungadla inyama, hhayi njalo.
Esikhathini kokudla kuphela izigaba ezintathu, ngamunye wabo nsuku zonke ulinganisela okuqukethwe ikhalori kokudla.
Isiteji №1
Kulesi sigaba, ukudla kungadla kuphela ama-calories angu-850-900 ngosuku. Yiqiniso, kunzima kakhulu futhi kungcono ukuhlala ekudleni okuvela kuKarl Lagerfeld ngaphansi kokuqondiswa udokotela. Lesi sigaba kufanele sigcine amasonto amabili, kungabi khona.
Kubaluleke kakhulu ukudla izikhathi ezintathu ngosuku. Ngokuyinhloko kufanele kube yimifino namaprotheni.
Inamba yesigaba 2
Uma uqonda ukuthi awuhambisani nesigaba sokuqala, awukwazi ukudla ama-khalori angu-900 kuphela ngosuku, bese uqala ngokushesha kulesi sigaba. Lapha okuqukethwe kwe-caloric yokudla kwakho kufanele kube ngu-1100-1200 futhi kugcine lesi sikhathi singase sibe izinyanga ezimbalwa.
Lapha udinga ukuhlala nokudla okuyisithathu ngosuku, kodwa ngesikhathi esifanayo udla imifino kanye ne-protein yokudla, lapho ungasebenzisa khona umtapo wamaprotheni wemvelo kusihlwa kusukela encelweni yezinkukhu, ezinhlanzi zasolwandle noma ezinhlanzi. Ngezinye izikhathi ungakwazi ukuphuza i-yogurt bese ubeka yogurt ephansi yamafutha.
Isiteji №3
Lapha kufanele ukwandise okuqukethwe kwekhalori yokudla kwakho ku-1200-1600. Ukuze uthole ukudla kwasekuseni ungadla isinkwa, esikhundleni se-protein yokudla ungasebenzisa isidlo se-protein-based based fat-fat, futhi emva kokudla, uma ufuna ukudla, unganelisa indlala yakho nge-apula, i-orange noma i-grapefruit.
Imikhiqizo enconywa ukuba ifakwe ekudleni
Uma ufinyelela umphumela oyidingayo, kuzodingeka uqhubeke nokuqapha isisindo, ngakho yonke imikhiqizo kuzodingeka ihlukaniswe ngezigaba ezintathu ngamakorikhi.
Noma kunjalo - akukho amaswidi, amafutha amaningi nokudla okuphezulu kwekhalori.
Isigaba sokuqala yimikhiqizo enconyiwe.
- Inhlanzi
- Ama-apula, ama-peaches, ama-raspberries, ikhabe, ama-citrus, i-strawberry, i-melon
- Isibindi sesibindi, i-veal
- Ukudla kwaselwandle
- Ukudla okuyisinkwa
- Rabbit, inyoni
- Ukholifulawa, utamatisi, izaqathe, ulethisi, ukhukhamba, isipinashi, iklabishi, isithombo, i-broccoli
- I-Kefir, i-yogurt ye-fat-fat ephansi, hhayi i-fatty cottage cheese.
Isigaba sesibili yimikhiqizo, okuyinto, uma kungenzeka, kuyadingeka ukuthi ungadli.
- Ama-plums, ama-cherry, amapheya
- Amaqanda
- Iwayini elimhlophe nelomvu
- Amazambane
- Inkomo
- Izithelo ezimile
- Chocolate
- Ushizi onzima
- I-tuna, i-sardines
Isigaba sesithathu yimikhiqizo okufanele uyikhohlwe ngokujwayelekile.
- Ubhiya, i-champagne
- Macaroni, ilayisi
- Ingulube, iwundlu
- IJam ne-jams
- Peas, ubhontshisi, lentils
- Ukubhaka, isinkwa esimhlophe
- Amakhredithi ashintshiwe
- Ubhanana, amagilebhisi, amakhiwane
Umbuso obaluleke kunawo wonke okudingeka uwulandele, ukuze isisindo singaqala ukukhula - udle izikhathi ezine ngosuku ngaphandle kokudla okulula. Isisindo sizoqhubeka nokuhamba kancane, kodwa okubaluleke kakhulu, ukuthi ngeke uwuthathe.
Izinzuzo kanye ne-Cons
Njengazo zonke izinhlelo zokudla, lokhu kudla kunezinzuzo nezinkinga.
Izinzuzo
- Okokuqala uzothola isisindo ngokushesha, futhi ngeke kukuvumele ukhululeke.
- I-Etadet ikuvumela ukuba ulahlekelwe yi-10, 20 kanye nama-kilogram angu-30. Uma ubheka uKarl Lagerfeld, ungabona lokhu.
- Ukudla cishe lutho ofuna ukupheka
- Ungadla kuhlelo olunjalo kokubili eholidini nasemsebenzini.
Ukungalungi
- Isikhathi sokuqala uzozizwa ulambile njalo.
- Awukwazi ukusebenzisa i-pischuzhiry.
- Kubantu abaningi kubonakala sengathi i-cocktail ye-protein ayanele emzimbeni.
- Kunconywa ukuthi ungasebenzisi ushukela.
- Ezinsukwini zakuqala uzozizwa ubuthakathaka obunzima nokukhathala. Imithwalo yemvelo izodinga ukunciphisa umbhangqwana wokuqala, ngoba idla amandla futhi idle ngaphezulu.
- Yonke imikhiqizo idinga ukuhlukaniswa ngezigaba ezintathu, ngakho-ke imikhiqizo ethile izodinga ukukhohlwa kuze kube phakade.
- Kubalulekile ukugwema kunoma yiluphi uhlobo lokubhaka, isinkwa kanye nokudla okuhlukahlukene.
- Awukwazi ukuphuza imifino ehlanganisiwe.
- Ungadli utshwala.
Amathiphu Lagerfeld kulabo abahlala phansi ekudleni futhi bahlale bezuka kubo
- Ungalokothi uqale ukulahlekelwa isisindo ngenxa yokuthi ungumuntu we-rusolyubimy noma ngoba unothando olusha. Ungalindeli empilweni yenguquko. Udinga isizathu esisodwa lapho ugxila khona futhi uhambe ekudleni.
- Unganikeli noma yiziphi izinhlelo zokulahlekelwa isisindo. Nguwe kuphela okudingeka ukwazi ngalokhu.
- Cabanga ukuthi ukudla kungumsebenzi wakho omusha wokuphila, okudingeka ukwenze okusemandleni akho.
- Kumele kukhunjulwe ukuthi uma unomzimba omuhle, ngeke uphumelele ngaphakathi, uzobe umuntu oqala ukuhlala ngokuhlukile.
- Lapho abantu bedla ukudla okuningi, kanjalo baqeda konke ukukhathazeka okubi nokucindezeleka. Noma nini lapho udla, ungathola induduzo hhayi ngekhalori, kodwa ngokwakho.
- Nsuku zonke, zithengele imikhiqizo, ubeke imali yonke inqubo kule nqubo.
- Uma uhlala phansi etafuleni, uyisebenze kahle, futhi kubaluleke kakhulu.
- Ngaphambi kokuya ekudleni, thintana nomjozi wezifo zogciwane. Qinisekisa ukuhlola inhliziyo bese unikeza igazi ukuhlaziywa.
- Awukwazi ukudlala ezemidlalo ngesikhathi esifanayo. Usuvele ucindezelekile ngokomzwelo, ngoba ulahlekelwa ukhalori. Kungcono ukuhamba okuningi.