Ukudla konke "uLesenka" kunezinyathelo. Usuku lokudla olusha yisinyathelo esisha, uma ulandela zonke izinyathelo ngaphandle kokuphulwa, umphumela uzoba yincani encane yamakhilogremu engeziwe. Kulula kakhulu ukuhlala ekudleni "kweLesenka" ngokuqondene nesici sengqondo. Uma uzibeka umgomo wokukhuphuka "isiteleka sempumelelo", khona-ke inqubo izohamba ngokushesha kakhulu.
Ngesikhathi sokudla "kwe-Lesenka", kufanele ucabange ngesisusa sokulahlekelwa isisindo. Ungazitholi-izimpande, uma uphumula ngokuzumayo, vele uqale futhi. Qinisekisa ukuzidumisa kuzo zonke izinyathelo zokudla, ngakho umzimba uzoqhubeka nokulahlekelwa isisindo ngaphandle kokucindezeleka.
Kunconywa ukuthi wenze uhlelo lwakho lokulahlekelwa isisindo, mhlawumbe ngesimo sezinga, lapho esigabeni ngasinye sibonisa umphumela oyifunayo. Ngendlela, emva kokudlula ezinyathelweni ezidingekayo ukuze uzenzele amanothi.
Izinyathelo ezinhlanu zokudla "kwe-Lesenka"
- Usuku lokuqala yisigaba sokuhlanza.
- Usuku lwesibili yisigaba sokubuyiselwa.
- Usuku lwesithathu yizinga lezamandla.
- Usuku lwesine yisinyathelo sokwakha.
- Usuku lwesihlanu yisinyathelo esivuthayo.
Ngakho, cabangela izici zazo zonke izigaba zokudla ngokulandelana.
Isinyathelo sokuqala - ukuhlanza
Enye yezinyathelo ezibaluleke kakhulu ekudleni. Ngesiza salesi sigaba, i-tract yesisu kanye nezinye izitho zihlanzwa. Zonke izinto ezingadingekile zisuswe emzimbeni: ubuthi, ama-slags, kanye nosawoti. Kulesi sigaba umzimba ulungele izigaba ezilandelayo. Ngalolu suku, kungcono ukusebenzisa amalahle acushiwe nama-apula. E-apula, okuqukethwe okukhulu kwe-pectin, ikhiqizi evunyelwe i-sorbent yemvelo.
I-Pectin vyablokah inikela ekwenzeni i-dilution yama-fat cells, ukwehla kwesifiso sokudla, futhi ibuye ijubane kakhulu ekusetshenzisweni komzimba komzimba wesifazane. Futhi kusebenze amalahle, futhi, kususa izinto ezinobuthi emzimbeni. Kuyadingeka ngalesi sigaba ukuphuza amanzi amaningi ahlanzekile usuku lonke. Inani le-catalysis ye-fat ekhuphuka ngenxa yamanzi, futhi imikhiqizo yokuchithwa kwe-lipid isuswa.
Imenyu yokudla kwelanga lokuqala: njalo amahora amabili - eyodwa ithebhulethi yesikhumba esisebenziwe, ezinsukwini ezingu-6 kuphela. Ama-apula - 1 kg, futhi futhi amanzi ahlanzekile - cishe amalitha amabili. Ama-apula adla isamba esincane, kuphela emva kokulamba. I-kilogram yonke akudingekile ukuba idle.
Ngemuva kokuqala kokudla, umzimba wakho uzobe ulungele izigaba ezalandela, i-kilogram ngokuvamile isisindo esisodwa kuya kokubili.
Isigaba sesibili sivuselela
Ngeshwa, ngemuva kokuphuma kwesigaba sokubuyisela indlela yokugcoba ngeke isuswe kuphela kuma-bacteria ayingozi, kodwa futhi avela ewusizo. Gcwalisa isisu sakho ngamabhaktheriya awusizo kakhulu - bifidobacteria. Umthombo oyinhloko kukhona noma yimiphi imikhiqizo yobisi. Ngakho-ke, imenyu yosuku lwesibili iqukethe yonke imikhiqizo yobisi oluvutshiwe, njenge-kefir noma i-cottage shizi. I-Cottage ushizi ne-yogurt ayidli nje kuphela ngesikhathi sokulahlekelwa kwesisindo, kodwa futhi nabantu abaphethe izifo zesigubhu sezinsi. Le mikhiqizo inezakhiwo zama-antibiotic futhi ibuyisela i-microbiocenosis.
Le mikhiqizo iyasiza kubo, kodwa emva kokuhlanzwa kwesisu, izakhiwo ezizuzayo zikhuliswa izikhathi eziningana.
Esigabeni sesibili sokudla uLesenka kufanele basebenzise i-litre eyi-kefir nama-600 amagremu ama-cottage cheese aphansi. I-Cottage ushizi ne-yogurt kufanele kukhethwe noma okuqukethwe okuncishisiwe kwamafutha noma amafutha angenalo. Kulabo abangakwazi ukudla i-cottage shizi, ungangezela umti noma i-vanilla encane. U-bob we-Plumb kulesi sigaba uzoba ngu-1 kg.
Isigaba sesithathu yizinga lezamandla
Ngosuku lwesithathu uzobe ubala futhi uvilapha. Phakathi nalesi sigaba kuyadingeka ukuba ugcwalise ngokuphuthumayo indawo yokugcina i-glucose emzimbeni. Amathambo amafutha emzimbeni wesifazane ahlukana kuphela phambi kwe-glycogen. Kungcono ukusebenzisa ushukela owusizo ukubuyisela izitolo ze-glycogen. Okuhle kulesi sigaba kukhona uju nezithelo ezomisiwe. Ngemuva kokusebenzisa kwabo emzimbeni wakho, amandla azovela. Isidlo esikhathele ngokushesha siphenduka ku-influx of glucose.
Ngokwemvelo, ngesikhathi sesiteji sokudla se-Lesenka ukujula kuyoba mncane kakhulu, kungcono ingxenye engama-kilogram. Ungalungiselela ukunciphisa izithelo ezomile, kunokuba ushukela usebenzise i-glucose. Futhi, ngaphandle kwezinkinga, ungasebenzisa ama-300 amagremu namaspuni amabili weju. Amahlumela akhetha ukuhluka okumnyama, kuyasiza kakhulu kunekhalori.
Isiteji sesine - ukwakhiwa
Ukuze kuthuthukiswe ukuvuselelwa komzimba futhi ukwandise ukunikezwa kwe-glycogen, kunesinyathelo sokwakhiwa kwe-Lesenka yokudla. Phakathi nalesi sigaba senqubo yokwakha ijubane emzimbeni futhi imisebenzi ebalulekile yandisa umsebenzi wabo. Okufanele kule sigaba yimikhiqizo equkethe amaprotheni wesilwane.
Isigaba sokwakhiwa sihlanganisa ukusetshenziswa kwe-0.5 kg ye-turkey noma inyama yenkukhu. Futhi avunyelwe ukudla imifino namanzi ngobuningi obungenamkhawulo. Usawoti kufanele usetshenziswe emalini encane. Phuma ku-1.5 kg usuku lonke.
Isigaba sesihlanu - ukushisa
Esikhathini sokugcina, kudingeka udle i-fiber. Inikeza amandla angalungile okulinganisela emzimbeni. Kulesi sigaba, izinto ezimbi zishiswa nendima yowesifazane. Ekugayeni kwe-cellulose kuthatha amandla amaningi kunalokho okunikezayo. Impilo yomzimba izoqiniswa kakhulu. Ngemuva kwesinyathelo esidlule emzimbeni kukhona imikhiqizo yokubola kweprotheyini, okumele ibhujiswe.
Izinyathelo ze-Menjaszhigayuschey. Amagremu angu-200 omisiwe ama-oat flakes abilayo emanzini, ngaphandle kokwengeza ukudlala, usawoti kanye noshukela. Ngomqondo wendlala, ungadla u-1 kg wezithelo nemifino fresh kulo lonke usuku. Futhi kusuka emifino ungalungisa isaladi, inkathi ngamafutha omnqumo. Ukulahlekelwa kwesisindo ngalolu suku kufika ku-1.5 kg.
Uma ngemuva kokuphela kokudla kwe-Lesenka awuzange ulahlekelwe inani elifanele lama kilogram, khona-ke kuvunyelwe ukuphinda ukudla kuze kufike umphumela oyifunayo. Uma uzizwa ungakalungi, ngakho-ke kungcono ukuthatha ikhefu elifushane. Isikhathi sokunciphisa isikhathi sokudla konke, njengombuso, sisuka ku-5 kuya ku-8 kg, ngokwemvelo, kuye ngesisindo sakho sokuqala.
Phakathi nokudla "kwe-Lesenka", ungaphuza amanzi ahlanzekile ngaphandle kwemingcele kunoma iyiphi imali. Uma kungazelelwe uphule, khona-ke udinga ukuqala ukudla okusha, isinyathelo sokubhala. Phakathi nokudla, thatha ama-multivitamin noma ama-supplementary dietary. Uma unesifo esingelapheki, buza udokotela, njengoba ukudla kuvunyelwe kuphela kubantu abanempilo enhle.