Ukudla "6 amacembe" kwakhiwa ngumhlengikazi u-Anna Johansson. It isekelwe ekushintsheni kokudla okukodwa-components, okuyinto ungakwazi ukunciphisa umzimba nsuku zonke by 0.5-0.8 kg.
Okuyinhloko yokudla
Ukudla kudlula izinsuku eziyisithupha nje kuphela, usuku ngalunye kunomsoco wokudla, futhi kufanele kugcinwe ngokuqinile kule ndlela:
- Usuku olulunye - 1 i-petal - inhlanzi kuphela
- Usuku olu-2 - ama-2 amapilishi - kuphela imifino
- Usuku lwama-3 - ama-3 amapilishi - inkukhu kuphela
- Usuku lwama-4 - ama-4 amacembe - okusanhlamvu kuphela
- Usuku 5 - 5 petal - kuphela cottage shizi
- Usuku olulandelayo - 6 izithelo ze-petal kuphela
I-"petals 6" yokudla isekelwe ekuqapheliseni isimiso sokudla okuhlukene, kulokhu kudla okukodwa okukodwa kubanjwe esiswini, ama-carbohydrate awahlanganisi nama-protein, ngakho amafutha ahlukaniswa.
Ezimweni eziningi, abantu baqala ukulahlekelwa isisindo lapho bedla ngokuzidla, ngakho umzimba kufanele ugaye ukudla ngokulindeleke kweminye imikhiqizo njengokungathi ayingenzi lutho, futhi uqala ukudweba amandla angaphezulu kusuka ezigciniwe zayo.
Ngaphezu kwalokho, nge-mono-diet, umzimba ujwayele ukujwayela ukudla okunjalo nokushintshela ekulondolozeni amandla, kodwa esikhathini esifushane ngeke kube nesikhathi sokwenza. Kusukela amanye amaprotheni ane-carbohydrate futhi ngenxa yalolu hlelo ulahlekelwa isisindo nsuku zonke.
I-European Weight Loss Centre yenza uphenyo olubonisa ukuthi ukudla okungapheli amahora angaba ngu-25, ngokuphumelelayo kunisiza ukushisa isisindo esiningi.
Phakathi nalokhu kudla, ngeke uzizwe umuzwa wendlala, ngoba kulula ukubekezelela, ngokungafani nezinye izinhlelo zokulahlekelwa kwesisindo.
Isizathu sengqondo sokudla
Umlobi uphakamise umbono wezinhlamvu eziyisithupha ngesizathu.
U-Anna Johansson uthi ngisho nezinhlelo zokudla eziphumelela kakhulu futhi eziphumelelayo ngeke zisebenze uma phakathi nalesi sikhathi owesifazane ezwa ecindezelekile futhi engakhululekile.
U-Anna uphakamisa ukudweba imbali enezinhlamvu eziyisithupha kulabo besifazane abakhetha lokhu kudla futhi bayokunamathela kulo. Le mbali kufanele ifakwe endaweni evelele kakhulu. Ekhasini ngalinye, bhala igama lusuku, isibonelo, izithelo. Futhi nsuku zonke ku-petal ehambisanayo bhala ukuthi zingaki amagremu alahlekile, futhi aziqede. Ngakho uzokwazi ukuguqula inqubo evamile yokubopha ibe umdlalo othakazelisayo futhi uzoshukumisa.
Labo besifazane abaye balahlekelwa isisindo kulokhu kudla, beluleke ngale mbali ngamacembe ukuba bahlale esiqandisini.
Abesifazane abaningi baye bazwa ukuthi i-mono-diet ithinta umzimba ngendlela engafanele, ngakho-ke ubaphathe ngokucophelela okukhethekile. Kodwa umzimba awunawo isikhathi sokulondoloza ama-vitamin nama-mineral reserves ngesikhathi se-"petal".
I-Polandites
I-Monodiet enye enye nomunye. Ukudla okuqukethwe kwamaprotheni kufakwa ukudla kwe-carbohydrate ne-fiber. Ngalezo zinsuku lapho umzimba uthola amaprotheni kuphela, uhlala uvinjelwe kuma-carbohydrate ne-glucose, futhi lezi yizona zinto eziyinhloko zokuphila namandla. Yiqiniso, ukuze wonke amasu omzimba asebenze kahle, amaprotheni ayadingeka, ngoba ahlinzeka ngama-amino acids ngokugaya emzimbeni. Lezo amino acid ezingasetshenziselwa ukushintshaniswa ziguqulwa zibe yi-glucose. Futhi ngesikhathi sokuzila ukudla, lapho ubunzima bomzimba bomuntu buwumthombo wamandla, kubaluleke kakhulu ukuthi udle amaprotheni, ngaphandle kwalokho uzolahlekelwa yizinto ezingezona amafutha, kanye nemisipha yakho. Futhi lokhu akuhambisani nanoma ubani.
Ngakho-ke, u-Anna Johansson wacabanga ngento yonke emininingwaneni encane kunazo zonke, ngenxa yokudla, isisindo somzimba sinciphisa futhi inani lemisipha lithinteka kakhulu. Ngakho-ke, umzimba ngeke uphelelwe ngokomzimba noma ngokomqondo.
Imenyu "ama-petals angu-6"
Ngakho-ke, njengoba kushiwo ngaphambili, kulokhu kudla kufanele uqaphele ngokucophelela ukuhleleka kwezinsuku futhi ngaleyo ndlela i-carbohydrate nezinye amaprotheni. Uma kungenjalo, awukwazi ukulinda umphumela. Ngosuku ngalunye kufanele wenze imenyu, kulandela le migomo:
Usuku lokuqala yinhlanzi eyodwa, ngakho-ke kufanele udle kuphela inhlanzi, futhi kufanele wazi ukuthi ungayipheka ngezindlela ezahlukene, uma nje isidlo singadla. Ngakho-ke, awukwazi ukudoba inhlanzi, kungcono ukhethe ukupheka kuhhavini, isithamela, isobho noma usebenzise i-grill. Ungadla usawoti, kodwa ngokulinganisela. Ngaphezu kwalokho, ungadla ngokuphephile umhluzi wezinhlanzi ngamagilebhisi kanye nemifino.
Usuku lwesibili luyimifino, okusho ukuthi kuphela imifino evunyelwe ukudliwa, kuyilapho ingaba yinto eluhlaza, isobho noma ibilisiwe. Yidla yonke imifino, ngisho namazambane, lapho isitashi iqukethe khona, hhayi futhi, ungadluli. Kungcono ukuyihlanganisa nezinye izitshalo, ezilula, isibonelo, ukupheka i-veal. Ngaphezu kwalokho, uphuze amavino yemifino, engeza imifino, ukudlala kanye nosawoti.
Usuku lwesithathu yinkukhu - usuku lwama-carbohydrate lushintshwa yi-protein eyodwa. Udinga ukudla kuphela isifuba senkukhu ngaphandle kwesikhumba. Ungakwazi ukupheka, ubhake kuhhavini uphinde uyicime. Amaprotheni anesakhiwo sokugaya kalula futhi asongwe ngamafutha. Ungadla futhi umhluzi wenkukhu ngamakhambi, usawoti kanye nezinongo.
Usuku lwesine yi-cereal. Ungadla ngokuphelele noma yikuphi amaphuphu, uwapheke kuphela emanzini, ungangezela imifino kanye nosawoti omncane. Ngaphezu kwe-kashvah, ungadla okusanhlamvu okuhlumekile, i-bran, imbewu kanye nezinkwa zokusanhlamvu. Ngenxa yokuthi i-carbohydrate eyinkimbinkimbi, idinga amandla engeziwe okucubungula nokugaya, futhi ngaphezu kwalokho, yakha izinga le-glycogen, elahlekelwa ngumzimba ngosuku lweprotheyini. Ungakwazi ukuphuza i-kvass netiye ngaphandle kokushukela.
Usuku lwesihlanu luyi-curd, ngakho-ke kudingeka udle i-cottage shizi, uphinde ugcwalise izimpahla zomzimba zamaminerali. Sebenzisa i-cottage ushizi ngamanoni angaphansi kwama-5% - aphansi kakhulu kilojoule, ngakho umzimba uzodingeka uhlukanise amafutha awo ukuze usebenze kahle. Ungaphuza ubisi.
Futhi ekugcineni, usuku lwesithupha lukhulu, lugcwele amavithamini namaminerali. Ngosuku lokugcina lokudla, ungadla noma yisiphi isithelo ku-baked noma ifomu elihlaza. Kungenzeka ukuphuza amajusi wezithelo, kodwa kungcono ukuwahlanza ngamanzi, ungangezela i-vanillin nesinamoni.
Uma ungakayifinyelelanga umphumela oyifunayo, ngosuku lwesikhombisa ungaqala ukugcina ukudla kusukela ekuqaleni noma, uma lolu suku luwela ngosuku, khona-ke ungakwazi ukwakha ukulayishwa.
Uma ulandela ukudla nsuku zonke ungaphuza itiye elimnyama noma elihlaza, 1-2 izindebe zekhofi futhi kufanele uphuze amanzi ngaphandle kwegesi. Akunakwenzeka ukudla ushukela.
Kulabo abalahlekelwa isisindo, ngaphansi kwakho uzobona izincomo ngesilinganiso sokudla esingadliwa.
- Inhlanzi ekulungele - 300-500 amagremu
- Imifino - 1-1,5 kg
- I-Chickenfil - ama-gramu angu-500
- Kashiv eyomile - 200 amagremu
- I-Cottage ushizi - amagremu ama-500
- Izithelo - 1-1,5 kg.
Ngiphuma kanjani ekudleni "okuyisithupha"?
Konke kuxhomeke kulokho ohlela ukukwenza ngokulandelayo. Uma uqhubeka nokulahlekelwa isisindo, ungaqhubeka nokunamathela ekudleni okulinganisela isikhathi eside. Uma ufuna ukuhlanganisa umphumela owawutholile, kufanele udle ukudla okufanayo okudliwe ngenkathi kudla, kodwa ngaphandle kokunye okunye, ukwandisa kancane kancane ikhalori lakho lokudla njalo ngosuku uze ufinyelele ama-calories angu-1400 kuya ku-1800, okuyiqiniso, kufanele ucabangele isisindo sakho, nokusebenza ngokomzimba.
Ukudla okuphambene nalokho "ama-6 amancane" kulabo bantu ababhekene nezifo ezinjalo, lapho kudingeka khona ukuhambisana nomsoco wokuvimbela noma wezokwelapha.