Kunconyiwe!
Izakhamuzi zizwakala i-alamu: sidla ingxenye enkulu kunazo zonke isikhathi ngasinye! Futhi kulo lonke usuku sidla izikhathi ezintathu kuphela - esikhundleni samahlanu anqunyiwe. Lokhu, okuyiqiniso, kuhlobene neyethu, ngendlela eguquguqukayo yokuphila. Sisebenze ngokwengeziwe futhi sishukumisayo. Sithatha ukudla ngokusheshisa, siphunga ngokuhamba phambili, sigxila ama-sandwich ngendlala. Umzimba uqaphele ukuthi udinga ingxenye enkulu, ngoba ngokuhlangenwe nakho uyazi ukuthi ukudla okulandelayo ngeke kube maduzane. Abaningi badla ukudla kwasekuseni ekuseni noma banesikhathi sokuphuza ikhofi noma itiye kuphela. Isikhathi ngaphambi kokudla kwasemini sikhulu - amahora angu-6! Futhi izakhamuzi zithatha ikhefu elikhulu ngisho nangehora lesithathu. Ukuze ulondoloze isibalo, kwanele nje ukushintsha imikhuba kancane. Owesifazane oneminyaka engamashumi amathathu ngaphandle kokunciphisa ngokweqile, kodwa ukwakha okuqinile, kufanele adle amakholori angu-1200-1500 ngosuku; ngokudla okunjalo, angakwazi ngisho nokulahlekelwa isisindo. Ukusabalalisa ngokufanele ukudla okudlayo, okunomsoco nokudla okunempilo, imenyu yethu izosiza, ngokusekelwe ekufakeni izithako eziphezulu zekhalori enezithako ezincane zekhalori.
Ukudla kwasekuseni
Yebo: I-toasts emibili ye-wholemeal, isiqephu sezinkukhu ebilisiwe noma esinezinkuni (cishe isigamu sesundu), amaqabunga amabili e-lettuce, ingilazi yetiyi. Lokhu kungaba ngu-250 kcal.
Isinkwa esivela kuhlamvu olugcwele, kunezinto eziningi eziwusizo zokudla okunomsoco, kodwa futhi ne-magnesium, okudingekayo ohlelweni lwezinzwa kanye nenhlalakahle. Inkukhu ingaphekwa ku-grilla futhi ifakwe emafutheni - lokhu inyama cishe ayitholi amafutha, kodwa ngokuqinisekile ungayifaka inkukhu ephepheni leshidi, futhi amafutha angaphezu kwamandla azofakwa.
Hhayi: Bun nebhotela kanye noshizi laseDutch, ijusi le-orange. Lokhu kungu-420 kcal.
Ama-calories angenalutho, amafutha amaningi. Uma uthanda amajusi, bheka labo abangenawo ushukela. Izithelo kanye ne-fructose kakhulu.
Ukudla kwasekuseni kwesibili
Yebo: Ingilazi ye yogurt yemvelo, noma amagremu angu-150 we-fat fat-fat, noma amafutha angu-9% ama-curd, i-apula eyodwa, ikhofi engenawo ushukela ngobisi oluncane lobisi. Lokhu kungaba ngu-200 kcal.
I-yogurt iqukethe i-calcium, engayithathi nje kuphela inqubo yokushisa amafutha ngesikhathi sokudla, okunomsoco nokudla okunempilo, kodwa futhi ingcono emzimbeni, ngokungafani ne-calcium equkethe ubisi lonke. Ekhofi, qiniseka ukuthi ungeza ubisi. Kulesi siphuzo kukhona ama-salts e-"oxalate", athola i-calcium: uma ngabe amaminerali 'engekho endaweni,' bese "akhiphe" amathambo. Cha: Ukubhaka, ikhofi noshukela. I isipuni ushukela liqukethe amakholori angu-30!
Ukudla
Yebo: i-fillet yaseTurkey ephekwe ezitsheni, isaladi lama-karoti amabili aluhlaza kanye ne-apula, enomsoco ngejamu lemonti, ibhakede le-phalgi ye-buckwheat noma ilayisi elibomvu elibilisiwe.
Ezinqotweni kunezinhlobo eziningi zezitshalo zokudla, okuyi-cache - magnesium. Uma ungenayo iphalenda esikhwameni, weld it kusuka 3-4 st. izinkezo zokusanhlamvu. Cha: I-beef cutlet (100 g), amaFries aseMcDonald's, isaladi egqoke imayonnaise. Lokhu kungaba ngu-600 kcal.
Dessert
Yebo: Izithelo jelly cishe 150 kcal. Nsuku zonke kufanele udle izithelo (izingcezu ezimbili zanoma yisiphi isithelo noma ama-servings amabili wesigamu samajikijolo ahlanzekile). Basiza ukwandisa izinga le-glucose egazini, okuzokunika amandla nokuthuthukisa ithoni yakho.
Cha: i-bar ye-chocolate. I-300-350 kcal I-chocolate yamnyama ingcono kunezinye, ngoba iqukethe magnesium amaningi.
Dinner
Yebo: Ingxenye yesihlanzi sezinhlanzi, imifino, i-steamed. Lokhu kungaba ngu-300 kcal.
Izinhlanzi zivunyelwe kokubili njenge-cod sea-type cod, futhi njengezinhlobonhlobo zamafutha okudla okunempilo. Kuyinto fat ewusizo okuthinta kahle umsebenzi wenhliziyo, kwandisa ukumelana komzimba. Ngakho-ke ngezinye izikhathi ungakwazi ukuxazulula ngokuphephile ucezu lwe-saumoni noma uhlobo lwe-trout. Cha: i-pizza nobhiya.
600-700 kcal
Ubhiya luyi-high-calorie kakhulu (ku-1 ingaqukatha kufika ku-200-300 kcal), kodwa kunomphumela omuhle ezinso futhi kwandisa inani lomkhuhlane abawukhiqizayo. Iqukethe amavithamini amaningi B.
Ingxenye encane
Kufanele udle kanjani ukuze udle kancane?
Zama ukungagcini ukudla
Uma kungenjalo, udla okungaphezulu, ngoba uketshezi uyakwazi "ukunambitha ukudla". Uma ufuna ukuphuza, gcoba izindebe zakho ngamanzi. Sebenzisa amapuleti amancane. Ephahleni elinjalo isabelo sibonakala sikhulu, nakuba empeleni akukho ukudla okuningi. Dlulisa ukudla ngokumbala. Ngenxa yalolu qhinga, uzoba ngaphezulu "ngamehlo", futhi lokhu kuyashesha ngokushesha. Ungadli ukuma. Uma kungenjalo, umuzwa we-saturation uzovela ngokulibaziseka okukhulu (ulwazi oludingekile luzofika esikhungweni se-saturation emaminithini angu-20 ngemuva kokudla kokuqala okugwinya). Zama ukudla, kancane kancane, nokuhlafuna kahle. Ukudla kuqala ukucubungulwa kakade emlonyeni. Futhi kancane kancane udla, kungcono ukugaya ukudla odlayo.
Delhi ngakwesokunene
Izithelo, ucezu lwekhekhe noma isangweji lihlukaniswe izingxenye ezincane zokudla - khona-ke uzothola umqondo wokuthi kunezinto eziningi. Ungabonakala futhi ukwandisa ingxenye yokudla ngokufaka ipuleti amaqabunga esaladi. Qaphela inani. Okufanelekile, uma isigamu seplate yakho sithathwe imifino, nengxenye esele - inyama noma inhlanzi, kanye nezinye - irayisi, iphalishi, amazambane. Uma uzizwa ungagcwele, ukwandisa ukwabelana kwemifino. Kodwa okokuqala zama ukunamathela engxenyeni encane izinsuku ezintathu - umzimba kufanele ujwayele.