Kudla ngohlobo lwesibalo

I-apula, i-peyari, i-banana ... Lokhu akusikho isimemo semifino yemifino, kanti owesifazane ophuka ngokubukeka obuncane futhi ekhangayo angathola ukudla okukhethwe ochwepheshe bokudla bokuthi uhlobo luni. Ngenxa yalokhu, empeleni, okokuqala udinga ukuthola ukuthi ungubani.
Uhlobo lwesibalo - ibhanana

Izici eziyinhloko:

• Ithambo elincanyana, isibalo esingenabhontshisi.
• Ububanzi bamahlombe nezindebe cishe kufana.
• Isifuba esincane.
• Isikhumba esingenakukwazi ukubonakala, ngenxa yokuthi isibalo singase sibonakale sikhulu kakhulu futhi sinzima kunokuthi siyini ngempela.
  

Ngomthethosisekelo, isisindo esiningi ngokweqile, uma kukhona, khona-ke, njengomthetho, usatshalaliswa ngokulinganayo futhi awuyikuguqula isibalo, ngakho-ke abanikazi bokudla bomthethosisekelo onjalo akudingeki ngaso sonke isikhathi, kodwa ukudla okunempilo kuyadingeka.

Amafutha okunomsoco kufanele afakwe ekudleni ekuvimbeleni izifo zenhliziyo, abahlengikazi bakholelwa, futhi batusa ukudla izinhlanzi eziningi, amafutha omnqumo, inyama yenkomo, imifino nezithelo. Futhi ukunikeza isibalo esincane kakhulu sesifazane nokusekela kumisipha ye tonus kuyosiza amandla ukuqeqeshwa kabili ngesonto.

Yidla ukudla okuphezulu-amaprotheni (inkukhu, i-turkey, i-tuna, i-seafood, i-legumes), isinkwa sonke okusanhlamvu, imifino engekho-starchy nezithelo.

Gwema "ama-carbohydrate" okusheshayo njengezinkwa ezimhlophe, amazambane, iziphuzo ezimnandi, ukudla okuphezulu ushukela.

Imenyu ye "banana"
2000 kcal.
Ama-carbohydrate -800 kcal, amafutha - ama-700 kcal, amaprotheni -500 kcal.

BREAKFAST
I-omelette esuka kumaqanda amabili ne-1/4 indebe amakhowe, i-pepper yesiBulgaria ne-mozzarella, ama-2 tincetu we-turkey ham, i-croissant ne-jam orange.

HLELA
Isitsha se-pea, isaladi lesipinashi (2 izindebe isipinashi, amakhowe aqoshiwe kanye ne-1/4 - inkukhu ebilisiwe, i-eggplant 1 parmesan, i-tablespoons i-vinegar egqoka uhlamvu olulodwa).

DINNER
I-120 g i-saumon fillet, ebhakwe kuhhavini, i-pre-marinated in soy sauce noju, i-1/2 inkomishi irayisi eluhlaza, i-asparagus ayi-6 ifaka ne-1 ithisipuni yamafutha omnqumo kanye nengxenye ye-pepper bell. Ikomishi lesaladi eluhlaza ne-isipuni 1 sama-walnuts ne-isipuni esisodwa se-sauce yase-Italiya yokufaka i-refueling.

DESSERT
Ikomishi ye-yogurt ephansi-fat, i-peach.

KU-PEREKUS
1/4 indebe ama-alimondi kanye nemifino emisiwe.
Inkomishi yanoma yikuphi ukushayeka okuphezulu kwe-fiber.

Uhlobo lomumo - i-hourglass

Izici eziyinhloko:

• Umthamo wamathanga nesifuba kuyafana.
• I-Waistline enembile.
• Isisindo esiningi senziwa phezulu futhi phansi kwesibalo ngokulinganayo.

Abanikazi abanolwazi balolu hlobo bangakwazi ngaphandle kokwesaba ukuzibuka esibukweni. Okusemandleni ukuvimbela isisindo esinqunyiwe salolu hlobo lwesibalo yimikhuba yokudla enempilo nokugcina ifomu ngosizo lwe-yoga nokudansa.

Yidla amaqanda, izinkomo ezinamafutha aphansi, amantongomane, imifino eluhlaza, ama-carbohydrate "aphuza". Gwema ushukela kuzo zonke izinhlobo.

Imenyu ye "hourglass"
1500 kcal.
Ama-carbohydrate - ama-kcal angu-700, amafutha -475 kcal, amaprotheni - 425 kcal.

BREAKFAST
Iqanda elibi elinzima, u-1 uhla lwehhafu, isigaxa sesinkwa sonke-okusanhlamvu, i-yogurt.
HLELA
Isaladi yezinkomishi ezimbili zemifino eluhlaza, 1/2 utamatisi, ama-gram angu-80 wezinhlanzi ezinosawoti, i-pair of tincetu ye-avocado, isipuni esingu-1 se-fat-free obhekene nama-2 wezipuni zokugqoka amahhala.
DINNER
120 g turkey fillet, ebhaka kuhhavini, isaladi kusuka ku-1/2 indebe ebilisiwe i-broccoli ne-1 isipuni parmesan.
DESSERT
I-fruit-curd mousse.
KU-PEREKUS
Izinsuku zekhabe eziyi-1/4 nama-apricot omisiwe.
I-pear encane encane, u-1 ucezu ushizi.

Uhlobo lwesibalo - iphakathi

Izici eziyinhloko:

• Izindebe ezinde nezindwangu ezinzima, amathole azungezile namadolo.
• I-Waistline enembile.
• Isifuba, amahlombe kanye nezigameko zincane kakhulu kunezinyosi.
• Lapho kubonakala isisindo esiningi, ingxenye engezansi yomzimba iqala ngokugcwele.
• Isilinganiso esiphakathi kwesinqe nesisindo singaphansi kwezingu-0.8.
  

Ukuhleka kwe-Kustodievsky kubonisa ngalolu hlobo lolu hlobo, okunciphisa isisindo kunzima kakhulu umsebenzi. Amafutha emathangeni nasemathangeni ahloswe ngokuzenzekelayo. Lokhu kusho ukuthi isetshenziswa kuphela endaweni yokugcina. Uhlelo lokudla lwabanikazi balowo muntu: amaprotheni amaningi kanye nama-carbohydrate "aphuza" ekudleni. Imithwalo yemvelo kufanele ihlolwe endaweni yenkinga: ukugijima, ukuzivocavoca ngesithuthuthu + ukuqeqeshwa kwesisindo, ukulinganisela isibalo.

Yidla: inyama enomsoco, imikhiqizo yobisi omuncu, imifino enesibindi (broccoli, zucchini, ithanga), ama-fruit-berries angenasiphuzo (ama-apula aluhlaza, ama-plums, ama-cherries, i-gooseberries).

Gwema "ama-carbohydrate" okusheshayo kuwo wonke amafomu angaba khona - izithelo eziphezulu ushukela, imifino eline-starchy, isibonelo, njenge-izaqathe, i-beet, amazambane, iziphuzo ezimnandi nama-dessert. Futhi amantongomane kanye nebhotela (ikakhulukazi okhilimu), kanye nanoma yikuphi ukudla okunamafutha, ngaphandle kwezinhlanzi, okuwusizo kakhulu yizwi, i-tuna, i-herring

Imenyu ye "ikhasi"
1500 kcal.
Ama-carbohydrate - ama-650 kcal, amafutha-ama-khali angu-425, amaprotheni -425 kcal.

BREAKFAST
Ingilazi yamagilebhisi omvini, ingxenye ye-oatmeal nobisi, ibhanana eli-1.
HLELA
Sandwich kusuka ku-2 tincetu zesinkwa sezinhlamvu, isisipuni 1 semayonnaise ekhanyayo, 80 g we-cutlet yenkomo, ucezu olulodwa lwe-ushizi, amaqabunga e-ulethisi, 1 utamatisi.
DINNER
I-120 g isifuba senkukhu ethosiwe, utamatisi owodwa, ubhontshisi owodwa obomvu olulodwa, amaqabunga e-salad ayi-1, ama-2 tincetu ezinamafutha aphansi kanye ne-1 isipuni saso noma yisiphi isaladi sokugqoka.
DESSERT
Ukukhishwa kwe-chocolate pudding.
KU-PEREKUS
6 crackers unsalted, 1 piece mozzarella.
1 indebe ye-yogurt ephansi, 1 apula encane.

Uhlobo lwesibalo - i-apula

Izici eziyinhloko:

• Isilwane esibi, isiqhwa esingagxiliwe.
• Isifuba esigcwele namahlombe, isisindo esingaphezulu kwesibalo.
• Isilinganiso esiphakathi kwesinqe nesisindo singaphezu kuka-0.8.
  

Iphuzu eliyinhloko: udinga ukuqapha ngokuqinile isisindo, ukunciphisa ukudla kwe-carbohydrate futhi ukwandise - i-fiber, kuzokwehlisa ingozi yokuthuthukisa isifo sikashukela nezinkinga zenhliziyo. Izindaba ezinhle: Amafutha avela okhalweni angamafutha "eselula" ezinkalweni, okusho ukuthi kulula ukukuqeda. Siza ukudla nemidlalo: okungenani imizuzu engama-40 yokusebenza kwe-cardio ngesonto + yoga, elula. Lokhu kuzoshukumisa imetabolism.

Yidla ukudla okunezinhlayiya ze-carbohydrate "kancane" (ukolweni, ukunye okunye okuncane), inyama, amafutha enempilo (ngokulinganisela).

Gwema "ama-carbohydrate" okusheshayo: irayisi elimhlophe nesinkwa esimhlophe, amazambane, iziphuzo ezimnandi nezithelo ezinjengobhanana, amakhabe, amagilebhisi, amaswidi ngokujwayelekile.

Imenyu ye "apula"
1500 kcal.
Ama-carbohydrate -500 kcal, amafutha -575 kcal, amaprotheni -425 kcal.

BREAKFAST
Amaqanda aqhekekile avela eqanda eline-1/4 indebe isipinashi kanye nezipuni ezimbili ze-mozzarella, ucezu olulodwa lwe-ham, ucezu lwesinkwa sonke sokusanhlamvu.
HLELA
Isaladi esivela ku-2 izindebe zemifino eluhlaza, 1/2 utamatisi, ama-80 g webele yenkukhu abilisiwe, amaqanda ama-1 abilisiwe, i-avocado tincetu, isipuni esingu-1 se-feta, egqoke izipuni ezimbili ze-sauce yase-Italy, ama-crackers angu-3 wonke.
DINNER
120 gr oqoshiwe, amazambane ama-1 aphekwe ne-1 isipuni samakhemikhali omuncu aphansi kanye no-anyanisi aluhlaza, 1/2 indebe abilisiwe i-broccoli, enomunwe we-1 ithisipuni yamafutha omnqumo.
DESSERT
Isitsha se-yogurt yemvelo elinezikhumba nge-cereal kanye ne-1/2 indebe ye-blueberries efriziwe.
KU-PEREKUS
I-apula encane encane.
I-pear encane encane, u-1 ucezu ushizi.