1. Ungathathi izinsuku zokuthukulula
Ukulayishwa kwezinsuku kungalungiswa izikhathi ezingu-1 noma ezimbili ngesonto, futhi hhayi njalo. Kungenjalo, izinqubo ze-metabolic zizohamba emzimbeni, futhi amafutha azofakwa ngokushesha kakhulu.
Izithelo nemifino ilayisha usuku
Sidinga ama-kilogram amabili wezithelo nemifino ehlukahlukene, ama-juice nezithelo nama-fresh juice.
Imifino, izithelo, imifino ingadliwa eluhlaza noma ngesaladi. Ukuze sigcwalise, sisebenzisa i-yoghurt, i-kefir, ijusi kalamula kanye nenani elincane lamafutha omuthi ongasetshenzisiwe.
I-Buckwheat
Sizodinga amagremu angu-700 noma angu-800 we-buckwheat, umhluzi we rose rose noma itiye ngaphandle ushukela, namanje amanzi.
Brew buckwheat, nihlukanise ngezigaba futhi nidle emini.
Ungayeki imikhiqizo oyikhonzile
Khetha usuku lokuzila ukudla, lezo zokudla ezithandwa.
Khona-ke sizobamba kalula kosuku lokuphumula.
I-Carrot
Sidinga amagremu angama-400 noma ama-450 ama-izaqathi aluhlaza, ama-2 noma ama-3 amaconsi omusi kalamula, isipuni esingu-1 soju, i-rose hip mhluzi noma itiye ngaphandle kokushukela.
Gwaza isanqante esongwe, engeza ijusi lemon, 1 isipuni soju bese udle lesi isaladi sokudla kwasekuseni, kwasemini nakusihlwa. Phuza ngesikhathi okungenani amalitha angu-3 amanzi.
Uma uhlala izinsuku ezintathu ulandelana ngokudla okunanqante, uzolahlekelwa isisindo 3.5 kilogram. Sidla izaqathe eziphekwe ngale ndlela, futhi ngesidlo ngasinye sinezela izithelo 1: igromegranate, i-grapefruit, i-orange, i-kiwi, i-apula. Hlanganisa isanqante ehlutshiwe ne-apula, noma udle ngokwehlukana. Esikhundleni sokudla sakudla izithelo zomvini. Ungakhohlwa ukuphuza itiye noma amanzi amaningi.
I-Curd
Sidinga ama-gramu angu-600 we-fat-free cottage cheese, ama-60 noma 100 amagremu we-fat fat omuncu omuncu. 2 izinkomishi teti nobisi futhi ngaphandle ushukela. Engeza izindebe ezimbili ze-rose rose broth. Yonke imikhiqizo ihlukaniswe ukudla okungu-6.
I-Cottage ushizi onobomvu obomvu obomvu ngamapayipi angu-2 kuyodingeka: ama-300 amagremu we-pepper, ama-gramu angu-30 e-anyanisi, anyanisi okwe-half, ama-gramu angu-200 we-fat cottage shizi, ama-gramu angu-100 we ushizi, amaqabunga ambalwa e-saladi eluhlaza, usawoti, umquba we-pepper.
3. Ungadlali
Ukukhulula usuku, lokhu kuyimingcele yekhalori yokudla kuya kuma-khalori angu-1000, hhayi ukulahla okuphelele ukudla. Isilinganiso sosuku lonke sizohlukaniswa ngezigaba ezilinganayo, kodwa hhayi ngaphansi. Ngakho-ke, lokhu kuzothuthukisa izinqubo ze-metabolic futhi kuzonciphisa isisindo.
Cucurbitaceae
I-Zucchini iyindawo yokugcina yangempela, ungakwazi ukupheka izitsha ezahlukene futhi ulahlekelwe isisindo. Kufanelekile nge-zucchini okumnandi nangosuku lokuzila ukudla.
Thatha i-½ ye-zucchini ejwayelekile futhi uhlanza imbewu kanye ne-peel, usike u-pulp ngotshani, u-anyanisi uthathe ama-cubes. Sizogeza irayisi, isithombo sebhitrudi esingu-1 kanye ne-1 isanqante ene-grater. Beka isigamu semifino epanini, bese ubeka ungqimba welayisi, khona-ke imifino esele. Sizothululela amanzi, siwulethe emathunjini, uthele ngaphansi kwesibalo semaminithi angu-10, bese usigcwalisa ngobisi obandayo bese usibuyisela emathumba.
Inhlanzi
Sidinga ama-gramu angu-600 encibilikisa noma iyiphi inhlanzi. Amanzi angenawo-carbonated, itiye we-herbal noma itiye ngaphandle kokushukela.
Sizobilisa inhlanzi noma siyipheke umbhangqwana. Kungaba isifiso ngaphandle kosawoti. Hlukanisa izinhlanzi zibe ngu-4 noma 6 ukudla.
4. Ungadluli.
Ngesikhathi sokulayisha usuku, sigweme konke ukuzikhandla ngokomzimba. Siphumula futhi sidle okungenani 2.5 noma 3 amalitha kagesi.
Apple
Sidinga ama-apula ama-1.5 noma amabili ama-apula. Sidla ama-apula efomini eluhlaza nge ikhasi. Uma kunokwenzeka, uphuze ujusi omusha we-apula ngaphandle kweshukela 4 noma izikhathi 5 ngosuku.
Ilayisi
Sidinga ama-gramu ayi-350 elayisi, izaqathe noma i-sweet pepper, umhluzi we rose rose.
Bilisa irayisi ngaphandle kasawoti, nihlukanise zibe izingxenye ezintathu. Ukuze uthole ukudla kwasekuseni, engeza ingcosana yesinamoni kulayisi, ngesidlo sasemini nakusihlwa, nquma izaqathe eziphekiwe noma ubhontshisi obuhle.
5. Masenze umsebenzi ube lula
Ukudla kokugcina, kuze kufike usuku lokukhishwa, futhi ngosuku lokuqala emva kokuzila ukudla kwesisu, akufanele kube umthwalo. Iphalishi elifanele ngokuphelele emanzini, ubisi lobisi noma isobho semifino.
Isobho
Sizokwehlisa ama-1.5 noma 2 amalitha esobho semifino ngaphandle kokudla. Isithako esikhulu esobho kufanele sibe iklabishi. Masiqaphele le recipe isobho. Udinga iklabishi encane, isiqephu sesilimo esidliwayo esinamagatsha anamanzi, 1 isanqante, ikhukhamba eli-1, 2 i-pepper eluhlaza, utamatisi ukunambitha, ama-6 aphakathi.
Sinquma imifino, sigcwalise ngamanzi abandayo bese siletha emathunjini. Masibilise imizuzu eyi-10, bese upheka ukushisa okuphansi kuze kube yimifino. Sizofaka i-curry sauce ukunambitha. Yidla isobho 4 noma izikhathi 5 ngosuku. Siphuza itiye ngaphandle noshukela.
Juicy
Kuzothatha ama-1.5 amalitha wejusi fresh kusuka ama-apula (ngaphandle kokweshukela) noma kusuka emifino. Noma senza ama-cocktails: kusuka kuma-apula nama-izaqathe; kusuka iklabishi, izaqathe kanye ne-beet. Uma kungekho isifo sezinso, ke, ngaphezu kokuphuza ijusi, siphuza amanzi amaminerali ngaphandle kwegesi.
6. Siziphatha kahle ngesikhathi samaholide
Uma unemikhosi yemikhosi, sichitha 2 ukulayishwa, ngaphambi komkhosi nosuku emva kweholide.
Ikhukhamba
Sidinga ama-kilogram ama-1.5 noma amabili ama-ukhukhamba ahlanzekile, itiye elihlaza noma ama-fresh juice.
Ukukhukhamba akufaki isinkwa, akukho usawoti, imifino eyodwa kuphela. Ukudla kumele kube 4 noma izikhathi 5 ngosuku.
Ubisi
Ngalolu suku, ake sikhethe ama-2 noma ama-servings: ama-cottage shizi angamafutha angama-50, ama-gramu angu-30 we-shizi kanzima, amafutha aphansi, i-1 cup kefir ama-0.5% amafutha, i-1 inkomishi ye-yogurt ephansi, i-1 inkomishi yobisi 0.5% wamafutha.
7. Ungagcini ekudleni
Uma unamathela kunoma yikuphi ukudla, imikhiqizo akufanele iphikisana nayo. Sihlela usuku lokuzila ngesikhathi esithulile, lapho kungekho zimo ezicindezelayo. Kuhle uma usuku luvaliwe. Ungazicabangeli ngemingcele ebuhlungu.
Izithelo
Mhlawumbe ungathanda usuku olunemikhiqizo enjalo. Ungadla isinkwa esingu-1, ½ inkomishi ye-pasta, ephekwe ngaphandle kwezinongo nosawoti, ½ inkomishi ephekwe i-oatmeal, ilayisi noma i-buckwheat.
Lenten
Ukuze sidle ukudla kwasekuseni sizopheka i-millet porridge nge ithanga, ukuze sidle isidlo sakusihlwa wekhasitiki neklabishi, sizobe silungiselela i-compote ye-plums nama-apula ukuze sidle isidlo sakusihlwa, sizokwenza ithanga lesidlo. Kulo lonke usuku siphuza amanzi, itiye yemifino.
8. Ukufunda ukulwa nendlala
Yini okufanele uyenze uma ukhumbula njalo indlala? Masibe nengilazi yamanzi ekamelweni lokushisa ngama-sips amancane. Ukuze singabi nomuzwa wokulamba, phakathi kokudla, sidla imifino evumelekile eyodwa noma izithelo, ziqukethe ubuncane bekhalori futhi kusukela kulokhu, kuyoba nenzuzo enkulu kuphela.
I-Watermelon
Lona usuku oluthandayo lukaNikolai Baskov. Ngosuku sidla amagremu ama-500 we-pulp of ikhabe izikhathi ezingu-5.
Iklabishi
Emini, ake sibe nesaladi leklabishi. Chop iklabishi, engeza izaqathe, imifino, pepper elimnandi bese ugcwalisa ngamaconsi ambalwa kalamula kalamula.
Futhi udle i-kocherzyku enamanzi, amaqabunga eklabishi. Sihlukanisa imenyu ngezithelo ze-compotes ngaphandle kwamanzi noshukela.
9. Thola ukulala ngokwanele
Ukulala okuncane nokuphumula kuyisandla ekuqoqweni kwamafutha. Ukulala okungaphansi, khona-ke amaphilisi engeziwe, uzothola.
Njengoba kunesifo sokulala okungapheli, inzuzo yesisindo ivela ngenxa yokuthi ukukhiqizwa kwe-melatonin, eyakhiwa ngesikhathi sokulala, iphazamiseka. Ukuntuleka kwe-hormone enjalo kuvuselela ukudla. Ukuvimbela lokhu kungenzeki, geza ngamaconsi ambalwa we-tincture we-valerian, noma umama. Futhi ngaphambi nje kokulala sizophuza itiye kusuka uju kanye ne-oregano.
Ngenxa yalezi zinsuku zokulayisha, sichitha amakhilogremu angaphezulu futhi ngaleyo ndlela sondela kumuntu omuhle.