Ufuna ukuzithobisa ngokushesha? Yebo, lokhu kuyiqiniso ngempela! Futhi, hhayi nje ulahlekelwe isisindo, kodwa uthole amandla. Futhi ngenxa yalokhu kuzodingeka ukhokhele ngokukhethekile ukudla futhi uqhubeke "ekudleni okunempilo". Mayelana nokuthi ungadla kanjani kahle futhi unenzuzo emzimbeni, futhi uzoxoxwa ngezansi.
Ukudla okuhlongozwayo akukuvumeli ukuba uzizwe ulambile. Khetha izitsha zemvelo ezilula, funda ukudla ama-saladi, ungawagcwalisi nge-imayonnaise (sebenzisa ingxube yamafutha omnqumo ngamanzi kalamula ngezinga elincane). Uma uthenga imikhiqizo isonto, funda ngokucophelela amalebula ekufuneni izinhlobo ezinamafutha aphansi we-yogurt, ubisi nama-cottage shizi. Futhi qiniseka ukuthi uthatha isigamu sehora ngosuku sokuzivocavoca - ukuhamba, ukugijima, ukuvocavoca. Njengomvuzo wokunakekelwa okulula kakhulu wena nabathandekayo bakho, maduzane uzokwazi ukujabula ukuthi uzokhipha inkinobho ngokuphepha ngokuchofoza izinkinobho zakho zezinsipho ngemuva kokuthi i-jeans ibonwe. Futhi ungajoyina othandekayo wakho lapho egeza, futhi ungahambi ngaphansi kwamanzi njalo lapho engena endlini yokugezela. Futhi esitolo sezembatho siphonsa umdayisi wesitolo: cha, lokhu kugqoke nje ukulenga kimi, kunikeze usayizi omncane!
7 IZINDLELA ZOKUTHUTHUKISA UKUTHOLA
1. Thenga imikhiqizo ngokuhlela imenyu kusengaphambili! Vumela uhlu lwakho luzoba amaswidi amancane kanye nemifino nezithelo. Hlanganisa ukuthenga nokuzuza emzimbeni.
2. Ukuze ungadli ngokweqile, zama ukudla ngesikhathi esifanayo, ngaphandle kokuthatha amaphuphu amade. Isidalwa esilambayo sizoqala ukufuna ukudla endaweni yokugcina!
3. Nciphise izingxenye. Uma ufaka kusengaphambili, ngokuqinisekile uzodla ingxenye enkulu. Mhlawumbe wena uzomangala ukuthi ungadla kancane kancane. Ngendlela, ubukhulu bamacwecwe bubamba indima ebalulekile.
4. Ungadli ngaphambi kokuvula i-TV. Okuhlangenwe nakho kubonisa ukuthi, "ebhapathiziwe ebhokisini", asisekho ukunaka ukuthi singakanani nokuthi yini esiyidlayo.
5. Zama ukudla kancane kancane. Ngesikhathi uhlafuna ukudla, faka iforomo eceleni. Ngakho maduze uzokwazi ukubamba umzuzu uma ugcwele.
6. Qaphela: ungakwazi ukuqoqa amakholori engeziwe, noma udle ukudla okuwusizo kakhulu kokudla! Isibonelo, ama-juice ane-sugar added, imikhiqizo yobisi yamafutha angaphinde agcwalise ukudla kwakho.
7. Uma ufuna ukuphuza ingilazi yewayini, makabe isomile, ngenani elincane lama-kilojoule. Iziphuzo ezinamandla nezidakayo zine-caloric kakhulu!
Perekeksy
Uma phakathi nokudla okuyinhloko esisazama ukugcina ngaphakathi kohlaka, kungenxa yokudla okulula okungabonakali ukuthi sithole ama-calories angenalutho! Kodwa ufuna ukudla kahle! Yingakho qhubeka uhamba:
✓ I-yogurt enamafutha aphansi,
✓ amakhukhi omisiwe angenaswidi noma isinkwa,
✓ imigoqo nge-muesli,
✓ amantongomane,
✓ izithelo ezomile.
UKUPHILA ISIKHATHI NOMHLABA
Khetha izitsha ezinempilo ezilungiselelwe kalula futhi ngokushesha.
♦ I-saumon steak, engabhakwa kuhhavini, nge-broccoli noma eminye imifino e-steamed. Lezi zokudla ezibandayo kufanele zigcinwe kahle.
♦ I-entrecote kusuka emanzini ahlanzekile, ebhaka kuhhavini ku-grill ngaphandle kwamafutha. Ukuze uthole i-dish side - amazambane emfanweni, futhi ubhaka kuhhavini.
♦ Uma kukhona umshayeli wendlu, sebenzisa kaningi uma kungenesikhathi esanele! Kwamanye amamodeli, ungakwazi ukupheka izitsha eziningana ngesikhathi esisodwa. Futhi ungakhohlwa ukuthi ngale ndlela yokupheka, inani elikhulu lamavithamini nezakhi zomzimba lihlala. Njenge-dessert enhle kakhulu, ungaba, ubhake i-pear ehlanjululwe ku-boiler kabili, uyilise ngamanzi kalamula. Ngaphambi kokuphela kokupheka, ufafaza nge-chocolate eyomile, uthele ukhilimu uphinde uvule umshini womzuzu ngomzuzu owodwa.
♦ Shintsha indlela yokudla okunempilo. Akufanele kube isenzo esisodwa sokuvala isikhathi samasonto amabili, kodwa indlela yokuphila. Ngokuhamba kwesikhathi, ukudla kahle futhi ngokuzuzisa umzimba, uzosindisa amandla nempilo yakho.
I-MENU YETHU ISIKHALWE NGEZIKHATHI ezingu-1200 ze-CALC
Ukudla kwasekuseni (ngokuzithandela):
• itiye noma ikhofi ngesinkwa sesinkwa kanye ne-isipuni sebhotela nejamu ku-fructose, isigamu sesithelo samagilebhisi;
• ingxenye ye-oatmeal, amantongomane amathathu, itiye ngobisi obumhlophe, i-orange;
• amagremu angu-100 we-cottage shizi, i-kiwi e-1, i-1 isinkwa;
• ibhanana elilodwa, itiye elinobisi obumhlophe;
• i-omelette kusuka ku-1 iqanda ngobisi, itiye noma ikhofi nge-skim ubisi
Ukudla (okukhethwa kukho):
• isaladi ye-tuna nge-celery kanye ne-lettuce eluhlaza, amanzi amaminerali;
• ucezu lwezinkukhu ngaphandle kwesikhumba, imifino, ucezu lwe-melon;
• inkukhu inyama isaladi nge eliphakathi kwe, amanzi amaminerali;
• ingilazi yogurt, isaladi yemifino, isiphuzo;
• ucezu lwesimiso esinomsoco, utamatisi, i-apula;
• isigamu inkomishi ye-cottage shizi, ama-tangerine amabili noma ukukhonzwa kwephayinaphu emathinini
Ukudla (okukhethwa kukho):
• isigamu sesifuba esilisiwe, irayisi, imifino;
• isobho lezinkukhu, isaladi ikhukhamba nemifino, i-vithamine brew kusuka emaqetheni ase rose;
• i-pasta enezimila ezinamanzi, efafazwe ushizi, ihlanganise amajikijolo noma izithelo zomisiwe;
• Ukusebenzisa i-saumon ku-grill, amazambane abhakabhaka, i-batch of berries
• Ingulube ikhiphe ngaphandle kwamafutha, i-zucchini ne-pepper kubantu abambalwa, isigamu sengilazi yamanzi ase-apula;
• isobho sebhontshisi, ingxenye encane ye-turkey isifuba, i-apula ebhaka
I-Snack (okukhethwa kukho):
• indebe ye yogurt ephansi-fat, i-apula;
• 100 g we-cottage shizi, i-apula;
• isigamu ingilazi yamagilebhisi
• eliphakathi kwe-1
• isangweji elinomzimba oqinile, i-tangerine
• I-Quarter pita nge-tuna ekheniwe kanye no-utamatisi we-cherry
Kudla (okuzikhethela):
• 100 g curd casserole, isigamu inkomishi ye-compote yamapayipi;
• izinsuku ezimbili, i-apula, ingilazi ye-pudding;
• ingilazi yezihlahla zesilimo esidliwayo esinamagatsha anamanzi, ucezu ushizi, iphakathi kwe;
• ingilazi ye-jelly, ibhanana;
• i-cocktail ye-yogurt ye-vanilla nebhanana;
• i-apula ebhaka, 100 g we-cottage shizi