Amantombazane amaningi alandela isibalo sabo. Ngakho-ke, ngezikhathi ezithile sisebenzisa izidlo ezihlukahlukene. Omunye ukhetha ukungaboni ukudla, omunye umuntu oqinile, nomunye futhi usebenzisa kuphela ukulayishwa kwezinsuku. Uma ungakatholi ukudla okuthandayo, khona-ke sizokutshela ukudla okunempilo kakhulu.
Ukudla "ama-spoonful 5"
Okusemqoka kokudla ukunciphisa inani lokudla ngesikhathi. Inzuzo yokudliwayo yukuthi izithiyo zokudla azizona eziqinile kakhulu. Ukudla okunjalo kufaneleka kubantu abanamafutha anesisu esikhulu futhi asetshenziselwa ukuthola ukudla okuningi. Emva kokudla, isisu sabuyela esayizi evamile, ama-kilogram amaningi ngokweqile ahamba futhi umzimba we-digestion wehla. Ngenxa yalolu hlobo lokudla, ngeke uzizwe ulambile. Ngokuvamile, umuzwa wendlala ulandela amahora angu-4-6. Ngenxa yokunciphisa ivolumu yesisu, isisindo esilahliwe ngeke sibuyele.
Izimiso eziyisisekelo zokudla :
- Yidla uma ungenakudlulela okungaphezulu kwamahlanu wezipuni zokudla (lokhu cishe ngo-150-200 amagremu);
- Phakathi kwesidlo ngasinye akufanele kube yisikhathi esingaphansi kwamahora amathathu;
- amanzi kudingekile ukuphuza ngangokunokwenzeka, kodwa hhayi ngaphansi kuka 1.5 amalitha ngosuku;
- usuku ongadla ngaso izikhathi eziningi;
- uhlobo lokulungiswa kwemikhiqizo - noma yikuphi, kepha kusadingeka ukuba ugweme ukudla okuthosiwe;
- Ungasebenzisi ushukela, i-fructose kuphela - ingilazi yetshezi engaphezulu kweyodwa i-teaspoonful;
- asikwazi ukuphuza i-carbonated, iziphuzo ezimnandi.
Akuwona wonke imikhiqizo ongalinganiswa nezinkezo. Ngakho-ke, kufanele kucatshangelwe ukuthi isisindo sika 150-200 amagremu sizohlala samaswidi amabili, ucezu lwenkukhu noma inyama, inhlanzi yobukhulu obukhulu ubukhulu besundu. Ungakwazi ukukala inani lokudla nge isipuni. Kulesi simo, kuyadingeka ukuthatha izinkezo ezingu-15 ngo-150-200 amagremu.
150-200 amagremu anesisindo esisodwa, igromegranate, eliphakathi kwelabhanana noma ama-mandarine amathathu. Ngemuva kwesonto lamandla anjalo, kungenzeka ukuphonsa ngamakhilogremu amahlanu wezisindo esiningi. Futhi inyanga ungakwazi ukuqeda kufika ku-15 kilogram.
Ukudla "kufana"
Lokhu kudla kwakungenalutho kwamukelwa igama elinjalo. Ngemuva kwalo ungathola uhlamvu oluncane, ngisho noma uthanda ukudla okuthakazelisayo nokwanelisayo. Ukudla okunjalo kungasetshenziswa kanye ngenyanga. Isikhathi salo liviki elilodwa. Kodwa ungahlanganyeli kakhulu ekudleni, ngoba zonke izidlo aziphilile kakhulu.
Ukudla kwasekuseni . Kungcono ukudla iphariji ye-oatmeal, mhlawumbe noma yikuphi ngaphandle kwe-manga. Iphari elihle elinogesi kakolweni. Ukuqeda ukudla kwasekuseni ingilazi yetiyali ye-herbal ne-mint, i-oregano, i-linden, kodwa ngaphandle kokushukela. Eqinisweni, isidlo sasekuseni sinama-kcal 200 nje kuphela, kodwa sinelisekile kakhulu.
I-Kasha idinga ukupheka kahle. Thatha i-bran eselisiwe kahle, ubilise ubisi ngaphansi kwesiqubu semaminithi angamashumi amabili, bese ufaka i-oatmeal noma enye iphariji kanye ne-isipuni esisodwa samafutha yemifino. Gcoba kahle bese upheka ngokushisa okuphansi isikhathi esingangehafu yehora. Awukwazi ushukela ebhukwini.
Ukudla . Ukudla kufanele kube nesobho endaweni yenkukhu elula, i-apula kanye nengilazi ye-compote ngaphandle kokushukela. Ukupheka umhluzi, cwilisa umhluzi we-inkukhu emanzini abilayo bese wengeza imifino ehlutshiwe: amazambane, iklabishi, izaqathe, ama-beet nokunye okunjalo. Pheka imifino esikhathini esingamashumi amabili kuya kwamashumi amathathu.
Dinner . Ukuze uthole isidlo sakusihlwa, i-vinaigrette nemifino noma isaladi yezithelo (izaqathe, ama-apula, ama-walnuts noju) kufanelekile. Ama-apula nama-karoti ahlukaniswa bese ewaxuba ngama-walnuts noju. Uma ungenalo isaladi eyanele, ungaphuza ingilazi yogurt noma i-yogurt skim. Ibunzini lidinga ukuphuza ingilazi yanoma yiliphi ijusi lesithelo semvelo, elihle kakhulu elifakwe ngokushesha.
Ekudleni okunjalo ungaphonsa amakhilogremu amabili kuya kweziyisithupha ngesonto. Kodwa konke.
Ukudla "kwe-skinny"
Lesi esinye sezidlo ezidumile kakhulu eYurophu. Ukunamathela emantombazaneni amaningi ngisho nasezinkanyezini. Ukudla kuqukethe ukudla okuphansi kwe-caloric nsuku zonke. Kodwa-ke, ukudla kudluliselwa esigabeni esinzima, ngakho-ke uma kunezinkinga zempilo, kungcono ukugwema kuso.
Imenyu yokudla ilula kakhulu :
NgoMsombuluko: udinga ukuphuza ilitha yobisi usuku lonke. Futhi avunyelwe ukuphuza itiye eluhlaza futhi namanje amanzi amaminerali anganamkhawulo. Ukudla okunjalo kuzokusiza ukuba uhlakulele umzimba wakho ekudleni.
NgoLwesibili: Lolu suku luvunyelwe ukuba udle ama-gramu angu-200 we-fat-cottage shizi elincane futhi uphuze ijusi elingavinjelwe ngaphandle kwemingcele. Ngaphansi kokuvinjelwa - i-banana nejusi lamagilebhisi.
ULwesithathu: lolu suku lukhuni kakhulu, ngoba kuvunyelwe ukuphuza kuphela amanzi angabonakali ngamaminerali.
NgoLwesine: umuntu kumele adle amazambane amane abilisiwe ngunifomu bese ephuza u-800 ml wejusi, ngaphandle kwebhanana namagilebhisi. Ungaphuza amanzi ngaphandle kwemingcele.
ULwesihlanu: udinga ukuphuza okungenani amalitha amabili amanzi bese udla ama-apula amahlanu.
NgoMgqibelo: udle usuku lonke inyama enganqamuki (amagremu angu-250) nejusi ngaphandle kokushukela-800 ml.
NgeSonto: ungakwazi ukuphuza kuphela amanzi amaminerali ahlanzekile kanye nelitha le-kefir.
Uma unamathela ngokuqinile kulokhu kudla futhi ungasebenzisi noma yimiphi imikhiqizo evinjelwe, khona-ke isonto lizophatha ukulahlekelwa isisindo ngamakhilogremu amahlanu kuya kusikhombisa. Kodwa indlela yokuphuma ekudleni kufanele ibe bushelelezi - engeza ukudla ekudleni ezinxenyeni ezincane. Emva kokuphela kokudla kunconywa ukuphuza inkambo yama-multivitamini.
Ukudla okwesikhashana
Lokhu kudliwa kuklanyelwe izinsuku eziyishumi. Okuyinhloko yukuthi udinga ukudla ngezicucu ezincane, ezingxenyeni ezincane. Uma ilandelwa ngokufanele, khona-ke ezinsukwini eziyishumi kuyoba cishe ngamakhilogremu amane. Ukudla kwakhiwa yiziNutrition zeFinland. Onesnozhnaya futhi ezithakazelisayo.
Imenyu eseduze yamandla ama-fractional :
Usuku olulodwa:
Isidlo sasekuseni sokuqala: i-cracker emhlophe, iqanda elilodwa, indebe yetiyi ngaphandle kweshukela;
Isidlo sasekuseni sesibili (amahora amabili kamuva): i-yogari elilodwa nelinye lamafutha ngaphandle kokushukela;
Isidlo (emahoreni amathathu): amazambane owodwa abilisiwe, 150 ml isobho semifino, ikhukhamba eyodwa entsha ingilazi yamaminerali isesemanzini;
Isisindo samasikati (ngehora nengxenye): ikhukhi eyodwa neklasi yama yogurt engenamafutha;
Ukudla kokuqala (amahora amabili kamuva): 100 gs of izaqathe kanye ukhilimu omuncu, 100 g of cod abilisiwe;
Isidlo sesibili (amahora amabili ngaphambi kokulala): 100 g we-fat cottage shizi kanye nendebe yetimu ze-chamomile.
Usuku lokubili:
Isidlo sasekuseni sokuqala: 200 g we-oatmeal ephekwe emanzini kanye nekomishi yekhofi ngaphandle kokushukela;
Isidlo sasekuseni sesibili (emva kwamahora amabili): 100 g we-fat-cottage shizi ephansi, efafazwe ngotshani oqoshiwe;
Isidlo (emahoreni amathathu): 100 g welayisi elibilisiwe elibomvu, 150 g we-inkukhu umhluzi ne-rusks, i-100 g yemhlophe ebilisiwe emhlophe, kanye nengilazi yamanzi angamanzi angabonakali;
Usuku lwama-ntambama (ngehora nengxenye): ucezu lwesinkwa sase-Borodino nge-ingilazi yobisi oluphucuziwe;
Ukudla kokuqala (amahora amabili kamuva): i-cutlet yenkomo nama-gramu ayi-100 we-anyanisi e-isaladi isaladi kanye nesithombo ngewoyela usawoti;
Isidlo sesibili (amahora amabili ngaphambi kokulala): ama-gramu angu-50 we-shizi kanzima kanye nekomishi yetiyi le-chamomile.
Usuku Lwesithathu:
Isidlo sasekuseni sokuqala: amaqanda othosiwe, i-cracker, indebe yetilasi eluhlaza noma i-herbal ngaphandle kokushukela;
Isidlo sasekuseni sesibili (amahora amabili kamuva): ibhanana elilodwa;
Ukudla (emva kwamahora amathathu): 100 g i-pilaf, 150 ml isobho - amazambane aphethwe ngamakhowe kanye nosawoti omuncu, ingilazi yamanzi angamaminerali angabonakali;
Usuku lwama-afternoon (ngehora nengxenye): i-gingerbread nama-gramu ayi-100 we ushizi;
Ukudla kokuqala (amahora amabili kamuva): izingcezu ezimbili ze-shish kebab, 100 g isaladi kusuka ku-varenoyceklyk;
Isidlo sesibili (amahora amabili ngaphambi kokulala): 30 g okusanhlamvu kugcwele ingilazi yokuphuza yogurt.
Njengoba ubona, izidlo ezinikeziwe zihlukene kakhulu futhi zithandekayo. Intombazane ngayinye ingakhetha lokho ayithandayo kakhulu.