Ngaphansi kwezwi igama lokudla kufanele liqondwe njengokudla okuhleliwe kahle, ngenxa yokuthi ungazizwa kanjani futhi ungatholi isisindo esiningi.
Kodwa ngokuhamba kwesikhathi ukudla kwesikhathi sekuzuze amanye ama-shade, futhi namuhla kusho okuthile okufana "nokwelapha okwesabisa" lapho kubalulekile ukulahlekelwa inani elithile lama-kilogram esikhathini esifushane.
Namuhla kuningi lokudla okusheshayo. Zisekelwe ekusebenziseni uhlobo oluthile lomkhiqizo noma umkhawulo wekhalori, kanye nokukhishwa ekudleni noma ngamafutha, noma amaprotheni, noma ama-carbohydrate. Ukudla kungabuye kube nomthelela omubi emzimbeni.
Ukudliwa okudumile okudumile kukhona:
Ukudla kwamaprotheni
Okusemqoka kokudla kwamaprotheni ukukhipha wonke ama-carbohydrate futhi ushintshe ekusetshenzisweni kwemikhiqizo yamaprotheni. Kunezinketho eziningi zalolu hlobo lokudla, kodwa ikakhulukazi inyama enamafutha aphansi nezinhlanzi, amaqanda, ama-cottage ashizi amafutha, ama-kefir, kanye namanzi amaminerali, itiye eluhlaza kanye nekhofi engasetshenzisiwe kunconywa ukudla. Ukuze ugcine ama-vithamini alinganiselwe ekudleni, ungavula i-grapefruit. Ukuphumelela kokudla kwamaprotheni kuboniswa ngaphandle kwe-fluid body, kanye nokuthi lapho ukuntuleka kwama-carbohydrate umzimba uqala ukukhipha amandla kuma-protein. Ukudla akuvunyelwe ukuchitha izinsuku ezingaphezu kwezinsuku ezingu-3-5. Naphezu kokuthi akalambile, kodwa ngenxa yokuntuleka kwama-carbohydrate umuntu angabhekana nokuphathwa ikhanda, ahlangabezane nobuthakathaka, alahlekelwe ukuhlushwa, ngoba ubuchopho badinga amandla.
I-Monodiettes
Okubaluleke kakhulu kokudla okuyi-mono-ukusetshenziswa komkhiqizo owodwa izinsuku ezimbalwa. Ukudla okunomsoco okunamandla kwakhiwa ekusetshenzisweni kwemikhiqizo enjenge-kefir, irayisi, ukunye okunye okunye okunye okunye okunye, ama-apula. Isici esibi sokudla okunjalo yikuthi kunzima ukushintsha izinsuku eziningana into efanayo. Isimiso sokudla siyancipha ngokukhazimulayo kokuqukethwe kwekhalori kokudla okuvamile, kanye nokuqedwa kwamafutha okuphelele. Umzimba uqala ukuhlupheka ngenxa yokuntuleka kwamavithamini kanye nezici zokulandelela, ngakho ukusetshenziswa kwe-mono-yokudla kungalungiswa njengokuhlanzwa komzimba izinsuku ezingu-1-3.
I-Low-calorie ne-low-carb diet
Okuqukethwe kwezidlo ezinjalo kuhlukahlukene kakhulu. Ngesikhathi sokudla, ukukhonza kufanele kube mncane. Ngokuvamile kuvunyelwe ukuba badle ikhofi engasetshenziswanga, itiye eluhlaza, i-cracker, i-grapefruit, i-orange, amaqanda, inyama ebilisiwe, inhlanzi enompheme nemifino, imifino esisha, izithelo ezingenamnandi kanye ne-yogurt. Kuyadingeka ukuthi ungabandakanyi usawoti, othosiwe nobisi. Ukudla okunjalo kunconywa ukuba kwenziwe phakathi kwamasonto amabili, futhi imiphumela yabo iyolahlekelwa yi-5-7 kilogram.
Umthelela omubi wokudla okusheshayo:
- Ukulahlekelwa kwesisindo esiningi ngokweqile kubangelwa ukuqeda uketshezi, ukulahleka kwesisindo somzimba, kodwa hhayi fat.
- Ukuntuleka kwama-carbohydrate kuholela empilweni empofu futhi kunciphisa umsebenzi wengqondo. Kanye ne-liquid, potassium ne-calcium bahlanzwa emzimbeni.
- Amaphilisi alahlekile ngokushesha abuyele, ngoba umzimba obuthakathaka ngokushesha wenza isikhathi esilahlekile.
Ukuze unciphise izingozi, kubalulekile ukusebenzisa amavithamini nezinsimbi ezimbiwe, kanye nokunciphisa inani lamakorikhi angaphansi kuka-1000 khalori ngosuku, ungadluli isikhathi esihlongozwayo. Futhi ngaphezulu, kubalulekile ukushiya ukudla okulungile. Umsebenzi owenziwe ngokomzimba kuyadingeka. Akudingekile ukuba udle ngokushesha ama-carbohydrate namafutha amaningi.