Iqiniso liwukuthi namuhla kuphela izimpendulo ezithandekayo kakhulu kulokhu okudliwayo, ngokudla okunempilo, abanye besifazane bafeze umphumela omuhle, behla ku-2 kuya ku-5 kg wesisindo ezinsukwini ezinhlanu. Izinsuku ezinhlanu yisikhathi sokuphoqelelwa, okuyinto ohlelweni olujwayelekile lokudla kwabo bonke abathathu. Uma usebenzisa izengezo ezilula, sithola cishe okungu-10-15 kg wesisindo esibukhoma, izinsuku ezingu-15. Imiphumela iyamangalisa ngempela, ngakho-ke sizokhuluma ngokubunjwa okulungile kokudla.
Futhi endleleni, ungadideli ukudla kwaseCalifornia nokudla okudumile kakade okuvela eCalifornia Beauty Institute, kulokhu kudla kubalulekile ukunamathela ekudleni okudinga ukudla, ukudla ngalunye kwezinsuku ezintathu.
Isilinganiso sokuqala sezinsuku ezintathu
Ukudla kwasekuseni. Pheka iphalishi ye-buckwheat - 100-150 gr, ungafaka ibhotela elincane. Ithi ingadakwa omnyama noma eluhlaza, kodwa ngaphandle kokushukela, qiniseka ukuthi ungeze ucezu lwelamula.
Ukudla kwasekuseni kwesibili. Izaqathi ezilongwe 100 gr, engeza isipuni samafutha omnqumo, ukuphuza amanzi okuphuza amaminerali kunconywa.
Ukudla. Isobho kusuka emhluzeni yemifino 250 gr. I-Millet porridge - 150 gr, ephekwe ngama-apricot omisiwe, ingadakwa ngamanzi amaminerali.
Snack. Noma yiliphi ijusi elifakwe ngokushesha, isigamu sendebe.
Dinner. I-Cottage cheese souffle 100-150 gr, itiye ngelamula, kodwa i-bezahar.
Ngaphambi nje kokulala. Kanye nesikhatsi sekusasa ekuseni siphuza ingxenye yengilazi yejusi elisha elifakiwe.
Ukudla kwesibili
Ukudla kwasekuseni. I-oatmeal porridge, pheka ubisi. Futhi itiye nelamula ngaphandle ushukela.
Ukudla kwasekuseni kwesibili. Gwema ama-gramu angu-50 emifula emisiwe.
Isobho semifino 250 gr, inyama ebilisiwe (noma yikuphi) 50 gr. Njenge-hanger, ungenza ama-beet angama-160 amagremu, ngokufaka amafutha yemifino10 g. Ukuze uthole i-dessert ye-apula.
Snack. Apple isaladi isaladi, amanzi amaminerali noma itiye ngaphandle ushukela.
Dinner. I-buckwheat 250 gr ne-cottage shizi, itiye ngaphandle noshukela.
Isihlwa sakusihlwa. Half inkomishi juice isobho, esanda kufakwa.
Ukudla kwesithathu
Ukudla kwasekuseni. I-karoti egayiwe - 150 gr. I-millet porridge, ebilisiwe kwi-thimble, itiye ngaphandle koshukela ngelamula.
Ukudla kwasekuseni kwesibili. Ama-apricot omisiwe angamanzi - amagremu angu-100, i-citrus soksvezhevyzhaty - 200 amagremu.
Ukudla. Isobho semifino - 250 gr, ungabilisa inkukhu - 200 gr noma wenze iklabishi cutlets futhi 200 gr. Amaminerali.
Snack. Ama-apula ahlanzekile - 100 gr.
Dinner. I-Cream soufflé - 150 g, i-apula-isanqante-chops-200 amagremu, itiye ngaphandle noshukela.
Ngaphambi nje kokulala. Ingilazi yamanzi utamatisi.
Kuzo zonke izidlo, kuvunyelwe ukudla usuku, isinkwa se-bran - 250 amagremu noshukela - ama-gramu angu-30.
Uma ubheka ekudleni ngamehlo omsoco, uzothi kukhona imingcele ethile, isibonelo, kumantongomane nangezinhlanzi. Kodwa-ke, lokhu kudla kuqhubeka futhi kusetshenziselwa isikhathi esifushane, ngakho ngeke ubangele ukuzilimaza.
Manje qhathanisa iresiphi yokudla kwaseCalifornia, okuyibala emqaleni, kuyinkimbinkimbi kakhulu kuneyaphambilini. Kumele sibambelele ngokuqinile ekudleni isikhathi sonke sezinsuku ezinhlanu. Ekudleni kweCalifornia, akukho ukuhluka okunjalo nokuzikhethela, isidlo sasekuseni ngasinye sihlanganisa kuphela ama-toast ambalwa, i-orange, inkomishi yekhofi noma itiye ngaphandle kokushukela.
Usuku lokuqala
Ukudla. Eqanda elibilisiwe elimnandi, i-yogurt noma i-fat-fat fat-200 grams, i-orange, i-toast, ikhofi noma itiye.
Dinner. 60 amagremu kwanoma iyiphi inyama ebilisiwe, amaqanda amabili abilisiwe, isaladi, i-yogurt noma i-kefir engenamafutha - amagremu angu-100, isisindo ezimbili.
Usuku lwesibili
Ukudla. I-egg ehamba phambili, i-yogurt noma i-fat-fat kefir ibuye ibe yi-200 gr, i-orange, insimu yesinkwa esomileyo.
Dinner. Inyama ebilisiwe - 60 gr, isilonda esomile, utamatisi, yogurt noma kefir - 100 gr, itiye noma ikhofi ngaphandle ushukela.
Usuku lwesithathu
Ukudla. 1 i-orange, i-yogurt noma i-fat-fat-fat-200 amagremu, iqanda eliphekwe, i-lettuce encane yamahlamvu.
Dinner. I-sausage ibilisiwe - ama-gram angu-70, isilonda esomileyo, hhayi amafutha ka-kefir-200 amagremu noma i-yogurt eningi, i-orange kanye netiyi noma ikhofi ngaphandle kokushukela.
Usuku lwesine
Ukudla. Ikhukhamba elongoziwe, utamatisi omusha, i-cottage shizi - 125 gr, isobho.
Dinner. Inyama ebilisiwe - ama-gramu angu-60, ama-utamatisi amancane, inhlamba kanye ne-apula.
Usuku lwesihlanu
Ukudla. Inhlamba, utamatisi omusha, ham - 200 gr.
Dinner. Imifino ebilisiwe ifakwe - 250 amagremu, iqanda abilisiwe, utamatisi.
Okungenani, enye indlela enjalo iyadingeka izinsuku ezinhlanu ngokunamathela ngokuqinile ezidingo zokudla. Kunconywa ukuthi uchithe ukudla okungu-5 kwezinsuku eziyisihlanu, kodwa inani eliphelele lingadluli izinsuku ezingu-15.
Ngemuva kokuthi ulahlekelwe isisindo ngempumelelo, udinga ukuzigcina uzimele. Ukwenza lokhu, njalo ngoMsombuluko, bheka lokhu okulandelayo:
- Isidlo sasekuseni kufanele sibe nesilazi samanzi esenziwe ngelamula.
- Ngesikhathi sasemini, sebenzisa i-apula eyodwa kanye ne-toast eyomile.
- Ukuze uthole isidlo sakusihlwa, ungakwazi ukwandisa ingxenye - isilonda, utamatisi kanye neqanda elibilisiwe le-iodine.
Ukusho ukuthi ukudla kwamaCalifornia kunzima, lokhu akusho ukuthi, kepha nokho, lokhu kudla kuhlolwa futhi kuhlolwe yizinkulungwane, futhi kuphumelela ngempela. Ngesikhathi esincane esifushane, isisindo esifanele sishiywa, ngakho-ke kufanelekile ukuzilimaza kakhulu ngalezi zinsuku. Okushiwo lokhu kudla ukuthi akubandakanyi okuqukethwe kwe-caloric futhi kunciphisa okungenani - kufika ku-800 kcal / ngosuku. Umzimba wethu usetshenziselwa ukudla kuze kufike ku-3000 kcal / ngosuku, ngokulandelana, ngaphandle kokuwathola, uqala ukususa amakholori avela emigodini, emele amafutha namanzi. Kubalulekile ukuqaphela ukuthi amaqanda angakhuphula i-cholesterol egazini. Ochwepheshe bathi uma ubuyela njalo kulokhu kudla, ungathola le nkinga ngokudla izinto.
Njengoba udla lokhu, uzinciphisa usawoti, ngakho-ke ukulahlekelwa kwesisindo kuyoba yingxenye ngenxa yokuphuma kwamanzi, futhi ingxenye yesibili inamafutha. Uma emva kwezinsuku ezingu-15 zokudla kuphukile bese uqala ukudla okuningi, kufanele ucabange ngokuqhubeka nokudla okunjalo. Nakuba kungenzeka ukuba udle ngokujwayelekile futhi ngokulinganisela ngokuphelele noma yikuphi ukudla.
Konke, kubalulekile ukuthi uqaphele ukuthi uma ungasheshi ukugqama ngokugwedla, ngeke kudingeke usebenzise izidlo ezinjalo ezinonya. Endabeni yokuthola inzuzo encane, kungcono ukusebenzisa ngokunenzuzo ukudla okuningi, okukhona inombolo enkulu.