Izinhlobo zokudla ezinempilo ezingaphezu kweziyi-11 ezisebenza ngokushesha ezifanele amadoda nabesifazane

Ukudla okuhle kungasiza ukujabulela impilo engcono futhi uzuze isisindo esifanele nesinempilo, futhi akukho ukudla okukodwa okuqukethe zonke izakhi ezibalulekile ezidingwa ngumzimba, kodwa noma yikuphi ukudla kufanele kufake izinhlobonhlobo zokudla okuhlukene, kanye nombuzo obaluleke kakhulu. ihlala iyini i-Dieting system efanelekile ukunciphisa umzimba? Sizohamba ngalokhu ngokuningiliziwe ngamathiphu abaluleke kakhulu ukuze uthole umphumela omuhle kakhulu, ngakho qhubeka ufunda.

Amathiphu ngaphambi kokulandela izinhlelo zokudla

Ngaphambi kokuba siqale ukulandela ukudla ukuze ulahlekelwe isisindo, kufanele wazi lezi ziqondiso namathiphu ukwenza noma yikuphi ukudla okuhle futhi okufanelekile kuwe.

Ukulandela ukudla okunzima kungase kuthinte impilo yengqondo

Kunabantu abaningi abaphendukela ekudleni okunzima kakhulu ukuze bashise amafutha amaningi emzimbeni futhi behlise isisindo, kodwa umphumela ongemuhle ungase ube khona emakhonweni okuqonda, ukugxilisa ingqondo, kanye nempilo yobuchopho ngokuvamile. Nokho, lokhu kudla kungasetshenziswa okwesikhashana, okuyinto efanele umcimbi ozayo njengomshado noma iphathi futhi udinga Landela ukudla okunzima ukuze ulahlekelwe isisindo.

Yidla ukudla okuhlukahlukene, okumibalabala okunothe ngemisoco

Uma ulandela izinhlelo zokudla, konke ukudla kufanele kusekelwe ekudleni okunempilo, isibonelo, qiniseka ukuthi uthola u-50% wemifino nezithelo, u-25% wokusanhlamvu, kanye no-25% wamaphrotheni. amagremu ngosuku ohlelweni lokudla.

Yenza uhlelo ngaphambi kokuqala ukudla

Ngaphambi kokusebenzisa ukudla, kufanele uthuthukise uhlelo futhi uthenge zonke izithako ozidingayo, ngesikhathi esifanayo, kufanele uqede konke ukudla okungafuneki okufana namaswidi, okungenakuphikiswa.

Yidla ukudla okulula ngaphambi kokuphuma endlini

Ukuze uthole imiphumela emihle yokudla, ungalokothi uye ephathini noma emcimbini noma uphume endlini ngokujwayelekile lapho ulambile.Yidla isaladi noma iyogathi kusenesikhathi, kungase kukusize ukuthi ungakudli ukudla ngaphandle kwekhaya okungakubi. kuthinte ukudla.

Akuwona wonke amafutha amabi

Zizwe ukhululekile ukusebenzisa imikhiqizo yobisi enamafutha agcwele (mina ngokwami ​​ngitusa iyogathi nobisi olunamafutha agcwele ngokuchaphaza kwejusi kalamula), amafutha angagcwalisiwe mahle futhi anempilo, futhi angakusiza ukukugcwalisa futhi akunikeze amandla, noma kunjalo, ungakwenzi. ngokweqile ngisho namafutha anempilo.

Ukudla izinsuku ezintathu

Kodwa-ke, umsebenzi wokunciphisa umzimba ngezinsuku ezintathu ungase ubonakale unzima, kodwa kungalandelwa ukudla okusiza ekulahlekelweni isisindo ngezinsuku ezi-3 kuphela, futhi ukuze uthole lokhu, kufanele uzibophezele ekunciphiseni ukudla kwakho ama-carbohydrate alula futhi ( unsaturated) amafutha, nokuzivocavoca nsuku zonke.

Njengoba kushiwo ngenhla, ukulahlekelwa isisindo ngesikhathi esifushane kungase kulungele ukuya emcimbini womshado futhi udinga ukugqoka ingubo kulo mcimbi, futhi sizofunda emigqeni elandelayo mayelana nokudla okuhle kwezinsuku ezingu-3, ​​okungase kufinyelele imiphumela emangalisayo. , kodwa kufanele kulandelwe.

Usuku lokuqala

• isidlo sasekuseni: 1/2 i-grapefruit, ithosi yokusanhlamvu, izipuni ezimbili zebhotela lamantongomane, nenkomishi yekhofi.
• Ukudla: 1/2 indebe ye-tuna, i-toast engu-1, nenkomishi yekhofi noma itiye elihlaza.
• اngedina: Ucezu oluncane lwenyama noma inkukhu, inkomishi kabhontshisi oluhlaza, ubhanana omncane kanye ne-apula elincane.

Okulandelayo: Izithelo kufanele zidliwe okungenani amahora amabili ngemuva kwesidlo sakusihlwa.

ngosuku lwesibili

• isidlo sasekuseni: 1 iqanda, 1 ithosi, uhhafu kabhanana, nenkomishi encane yekhofi.
• Ukudla: Inkomishi kashizi wasepulazini, iqanda elibilisiwe, nethosti engu-1.
• isidlo sakusihlwa: 2 inkukhu noma inyama ye-kofta, inkomishi ye-broccoli, uhhafu kabhanana, nohhafu wenkomishi ye-vanilla ice cream.

ngosuku lwesithathu

• isidlo sasekuseni: Ucezu lukashizi we-cheddar, i-toast engu-1, i-apula elincane, nenkomishi yekhofi.
• اokokudla: Iqanda elibilisiwe noma i-omelette, ucezu lwesinkwa.
• isidlo sakusihlwa: Inkomishi ye-tuna, isigamu sikabhanana, inkomishi ye-vanilla ice cream.

Ukulandela lokhu kudla kukwenza wehlise isisindo esiningi ngokweqile ezinsukwini ezi-3, ucabangele ukudla isithelo amahora amabili ngemuva kokudla (njenge-snack), futhi ungafaki ushukela ekhofini noma kancane kakhulu.

Izindlela zokudla zamasonto onke

Kunezinhlelo ezithile zokudla ezisiza ukunciphisa umzimba kuze kufike ku-3 kilos ngesonto elilodwa, futhi ngikukhethele ukudla okuvumela ukuthi udle isethi ehlukile yokudla futhi ngesikhathi esifanayo kusiza ukushisa amafutha ngokushesha kunanoma yikuphi okunye ukudla, lokhu Ukudla okubizwa ngeGeneral GM Motors kwasetshenziswa abasebenzi bakwaGeneral Motors ngo-1985, futhi lokhu kudla kwasungulwa nguMnyango Wezolimo wase-US, ne-Johns Hopkins Research Center, lokhu kudla kuyasiza:

• Ukwehla kwesisindo phakathi kuka-3-6 kg ngesonto elilodwa nje.
• Ukukhipha ubuthi emzimbeni.
• Thuthukisa ukugaya.
• Thuthukisa amandla omzimba okushisa amafutha.

Nakhu ukudla kweGeneral Motors ukuze unciphise umzimba isonto lonke.

Usuku lokuqala

• isidlo sasekuseni: Isitsha samajikijolo nama-strawberries.
• Ukudla okulula: 1 ipheya.
• isidlo sasemini: i-apula.
• Ukudla okulula: Isitsha sekhabe.
• isidlo sakusihlwa: iwolintshi.
• Ukudla okulula: Isitsha sezingcezu ze-cantaloupe.

ngosuku lwesibili

• isidlo sasekuseni: Ipuleti elincane lamazambane abilisiwe.
• Ukudla okulula: Isitsha esincane sezaqathi zezingane.
• isidlo sasemini: Ikhanda le-broccoli, ezinye izimbali zisikiwe futhi zashiswa.
• Ukudla okululaIsitsha sikatamatisi we-cherry.
• isidlo sakusihlwa: 5 i-asparagus enesitsha se-watercress.
• Ukudla okulula: I-1/3 yekhukhamba eyodwa.

ngosuku lwesithathu

• isidlo sasekuseni: 1 apula.
• Ukudla okulula: Ipuleti elincane lamatamatisi we-cherry.
• isidlo sasemini: Isitsha sesipinashi esishisayo nekhukhamba notamatisi.
• Ukudla okulula: iwolintshi.
• isidlo sakusihlwa: Ipuleti elincane le-kale, i-strawberry kanye ne-avocado.
• Ukudla okulula: Isitsha senhlanganisela yama-raspberries nama-strawberries.

ngosuku lwesine

• isidlo sasekuseni: 2 ubhanana omkhulu ophuma enkomishini yeyogathi.
• isidlo sasemini: 2 ubhanana omkhulu, inkomishi yobisi.
• isidlo sakusihlwa: 2 ubhanana omkhulu nengilazi yobisi.

Usuku lwesihlanu

• isidlo sasekuseni: Izinhlamvu ezi-3 zikatamatisi (lapha sisho utamatisi ovamile, hhayi utamatisi we-cherry).
• isidlo sasemini: 280 amagremu yenkomo nge utamatisi owodwa.
• isidlo sakusihlwa: 280 amagremu of tilapia inhlanzi no 2 utamatisi.

ngosuku lwesithupha

• isidlo sasekuseni: 1/2 kakotapheya.
• isidlo sasemini: 280 amagremu wesifuba senkukhu eyosiwe ne-asparagusi notamatisi we-cherry.
• isidlo sakusihlwa: Amagremu angu-280 we-salmon ebhakwe kuhhavini, ama-kale nama-brussels amahlumela.

ngosuku lwesikhombisa

• isidlo sasekuseni: Ipuleti elincane lelayisi elinsundu (i-basmati ingasetshenziswa) nocezu lwekhabe.
• isidlo sasemini: Ipuleti elincane lelayisi elinsundu eline-broccoli nenkomishi yesithelo sejusi yemvelo.
• isidlo sakusihlwa: Ipuleti elincane lelayisi elinsundu elinemifino exubile.

Kuyaphawuleka: Sizoqaphela kulokhu kudla ukuthi iqala ngokudla imifino nezithelo, bese idla inani elikhulu lamaprotheni, futhi ngeluleka labo abafuna ukunciphisa umzimba phakathi nesonto elilodwa ukuba basebenzise lesi simiso, njengoba kuwukudla okufanele uzame. .

Ukudla okunzima kwesonto kufakazelwa

Ukulahlekelwa isisindo kuyiphupho labantu abaningi, futhi bafuna uhlelo lokudla oluphumelelayo ukuze bathole imiphumela esheshayo, futhi kungenzeka kakhulu ukulandela ukudla kwesonto ukuze ulahlekelwe isisindo, futhi kungenzeka ukulahlekelwa cishe 3 kg noma ngaphezulu. .
Nansi indlela engcono kakhulu yokulandela ukudla kokuphahlazeka kweviki.

1- Yidla kakhulu imifino nezithelo

Uma kuziwa ekulandeleni ukudla okunzima izinsuku ezingu-7 ukuze ulahlekelwe isisindo, kungase kudingeke udle imifino nezithelo eziningi, lapho ukudla lokhu kudla kuzosiza ukuqeda amafutha amaningi, ukugcwala kwesisu kanye nomuzwa wokusutha, futhi imifino nezithelo ezinhle kakhulu ekudleni yilezi:

• utamatisi
• i-broccoli
• I-Kale kanye nayo yonke imifino eluhlaza enamahlamvu
• Ikhabe, i-cantaloupe ne-cantaloupe
• Inketho
• Ubhanana newolintshi
• Ama-raspberries nama-strawberries
• I-apula nepentshisi

2- Yidla ukudla okunempilo nokulula

Into ebaluleke kakhulu uma ulandela ukudla ukuze ulahlekelwe isisindo ukudla ukudla okulula ngaphezu kokudla okuyinhloko, ungadla amantongomane ambalwa noma i-oatmeal nge-yogurt noma isithelo, usebenzisa le ndlela unganciphisa isisindo phakathi nesonto elilodwa.

3- Ukuzivocavoca umzimba kuyingxenye yokudla

Ukuzivocavoca kuyinto ebalulekile futhi ebalulekile ukuze noma yikuphi ukudla kwehlise isisindo Ukuzivocavoca ukushisa amafutha kungasiza ekulahlekelweni umzimba ezinsukwini ezingu-7. Lezi zivivinyo ezisiza ukwehlisa isisindo zingenziwa njenge:

• ingqathu Sebenzisa intambo bese ugxuma imizuzu emi-5, bese uthatha ikhefu, bese ubuya futhi kabili ngokulandelana.
• ukubhukuda: Isiza ukushisa amakholori angaphezu kuka-500 kuseshini eyodwa yemizuzu engama-45.
• اngokugijima: Enye yezindlela zokuzivocavoca eziphumelela kakhulu ekudleni okunzima okusiza ukushisa ama-calories amaningi kunanoma yimuphi omunye umsebenzi.

4- Lala kahle

Ukulala kuyadingeka kakhulu uma sicabanga ngokudla okuphumelelayo, ngaphezu kokulala nokuphumula imizuzu engu-30 ngosuku, ukulala ngokuphumelelayo kusiza ukuthuthukisa imetabolism nokulahlekelwa isisindo ngesikhathi esincane.

Ukudla ukuze ulahlekelwe isisindo 15 kg

Uhambo lokulahlekelwa isisindo ludinga izinguquko eziningi kanye nokudla okuqinile.Kunokudla ukuze ulahlekelwe ngamakhilogremu angu-15. Abantu abaningi abadumile emhlabeni wonke baye balandela lokhu kudla.

Ukudla kwe-Keto yokulahlekelwa isisindo

Lokhu kudla kwe-ketogenic, okubizwa ngokuthi ukudla kwe-keto, kungasetshenziswa isikhathi esingamaviki angu-4 ukuze kukhishwe isisindo esiningi, kodwa akukhuthazwa ukulandela lokhu kudla isikhathi eside, ngoba i-keto ihlanganisa ukudla amafutha amaningi, ukudla. iphesenti elilinganiselwe lamaprotheni nama-carbohydrate ambalwa kakhulu, njengoba akuvumeli Ungadla kuphela ama-4-5 amagremu ama-carbohydrates ngosuku ngokudla imifino enesitashi, noma kunjalo, ukudla kwe-keto kuphumelela ekulahlekelweni isisindo esingaphezu kuka-15 kg isikhathi esifushane, futhi okulandelayo ukudla kwe-keto okungalandelwa ekudleni:

• isidlo sasekuseni: Amaqanda ama-3, amagremu angama-50 kashizi, izingcezu eziyisi-6 zama-alimondi noma ama-walnuts.
• isidlo sasemini: 200 amagremu inkukhu, 50 amagremu ushizi kanye ipuleti encane isaladi.
• I-snack yakusihlwa: 100 amagremu of inhlanzi eyosiwe ngebhotela noma amafutha kakhukhunathi.
• I-snack yangemva kokujima: Ibhitela lamantongomane.
• isidlo sakusihlwa: 100 amagremu inhlanzi kanye ukwatapheya.
• Phuza okungenani amalitha angu-4-5 amanzi ngosuku.

Uhlelo lwenyanga eyodwa lokunciphisa umzimba

Ingabe ufuna ukudla okungcono kakhulu kwesisindo? Okufanele ukwenze ukulandela lolu hlelo lokudla ngendlela efanele inyanga ukuze ulahlekelwe isisindo, futhi kufanele kucatshangelwe ukuthi akukho ukudla okukodwa okunikeza wonke ama-kilojoule nezakhi ezidingwa umzimba ukuze ujabulele impilo enhle; Ngenxa yalesi sizathu, kunconywa ukuthi ulandele ukudla okulinganiselayo okuqukethe izakhi eziningi ezifana namaprotheni namafutha, kanye namavithamini, amaminerali kanye nenani lama-carbohydrates.

Nali uhlelo lokudla lokunciphisa umzimba, futhi lolu hlelo olulandelayo lungolwesonto futhi lungasetshenziswa inyanga yonke ngokudla okuhlukahlukene, ngokuzibophezela ukulilandela njengoba kuwukufinyelela isisindo osifunayo.

Usuku lokuqala

• Ihora lesithupha ekuseni: ingilazi yamanzi ikhukhamba.
• Ngo-25 ekuseni: Iphalishi le-Oatmeal elinama-XNUMXg amantongomane.
• 100:XNUMX emini: iyogathi yesiGreki (amagremu ayi-XNUMX).
• XNUMX:XNUMX pm: isaladi yemifino ehlanganisiwe - isigamu sehora kamuva udle ucezu lwenkukhu eyosiwe.
• Ihora lesine kusihlwa: inkomishi yesithelo nenkomishi ye-curd.
• Ngehora lesihlanu kusihlwa: inkomishi yetiye ngaphandle koshukela, kanye nokwengezwa kobisi oluncane.
• XNUMX:XNUMX pm: Isaladi yemifino ehlanganisiwe.
• Ngo-XNUMX: XNUMX: iyogathi yesiGreki noma inkomishi ye-curd.ngosuku lwesibili
• Ngehora lesithupha ekuseni, inkomishi yamanzi kakhukhamba.
• 2 am: Imifino exutshwe namaqanda ama-XNUMX.
• Ihora leshumi nambili: 100 amagremu we-yogurt yesiGreki.
• Ngo-10:1 ntambama: isaladi yemifino exubile, emva kwemizuzu eyi-XNUMX yidla isitsha esincane se-lentils ne-curry ne-chili kanye nocezu olulodwa lwethosti ensundu.
• Ihora lesine: i-apula elincane nenkomishi ye-curd.
• XNUMX:XNUMX pm: ikhofi nobisi ngaphandle ushukela (inkomishi encane).
• XNUMX:XNUMX p.m.: Isaladi yemifino ehlanganisiwe.
• XNUMX:XNUMX p.m.: Imifino egayiwe ngocezu lwesaumoni.

ngosuku lwesithathu

• Ihora lesithupha ihora: ingilazi yamanzi ikhukhamba.
• Ihora lesishiyagalombili: inkomishi yeyogathi kanye nocezu lwesinkwa.
• Ngehora leshumi nambili ntambama: 6 izinhlamvu zamantongomane.
• 10:XNUMX pm: Isaladi yemifino ehlanganisiwe, emva kwemizuzu engu-XNUMX idla imifino egayiwe nenkukhu eyosiwe.
• Ihora lesine: ubhanana omncane onenkomishi ye-curd.
• XNUMX:XNUMX: Inkomishi yetiye enobisi.
• XNUMX:XNUMX p.m.: Isaladi yemifino ehlanganisiwe.
• Ihora lesishiyagalolunye kusihlwa: ingxenye yenkomishi ye-chickpeas ebilisiwe ne-chili kanye nezipuni ezimbili zelayisi.

ngosuku lwesine

• Ihora lesithupha ihora: ingilazi yamanzi ikhukhamba.
• Ihora lesishiyagalombili: Iyogathi enamantongomane nezithelo (cishe ingxenye yenkomishi).
• Ihora leshumi nambili: i-omelette kanye nocezu lwethosti.
• XNUMXpm: Isaladi yemifino exutshiwe - kulandelwa inkomishi kaphizi noma ubhontshisi.
• Ihora lesine ezimpondweni: iwolintshi nenkomishi ye-curd.
• XNUMX:XNUMX: ikhofi nobisi ngaphandle ushukela.
• XNUMX:XNUMX p.m.: Isaladi yemifino ehlanganisiwe.
• Ihora lesishiyagalolunye: ucezu lwenkukhu kanye nezipuni ezimbili zerayisi le-basmati.

Usuku lwesihlanu

• Ihora lesithupha ihora: ingilazi yamanzi ikhukhamba.
• Ihora lesishiyagalombili: Iqanda eli-1 elibilisiwe, i-toast nemifino.
• Ihora leshumi nambili: 100 amagremu obisi.
• Ihora lesibili: Isaladi yemifino exutshwe, kulandele ucezu lwenyama eyosiwe namakhambi kanye nezipuni ezimbili zelayisi.
• Ihora lesine ntambama: inkomishi yepapa kanye nenkomishi yobisi olugobile.
• XNUMX:XNUMX pm: inkomishi yetiye nobisi ngaphandle koshukela.
• Ihora lesishiyagalombili: Isaladi yemifino ehlanganisiwe.
• Ihora lesishiyagalolunye: Iyogathi enamantongomane nezithelo.

ngosuku lwesithupha

• Ihora lesithupha ihora: ingilazi yamanzi ikhukhamba.
• Ihora lesishiyagalombili: iqanda elibilisiwe kanye nengxenye yesine yembuzi.
• Ihora leshumi nambili: 100 amagremu e-yogurt.
• Ihora lesibili: Isaladi yemifino exutshiwe, ucezu lwesaumoni eyosiwe noma inyama yenkomo, nezipuni ezimbili zelayisi.
• Ihora lesine ntambama: inkomishi yezithelo nenkomishi yeyogathi.
• XNUMX:XNUMX pm: ikhofi nobisi ngaphandle ushukela.
• XNUMX:XNUMX p.m.: Imifino exutshiwe.
• Ihora lesishiyagalolunye: inkomishi yama-chickpeas abilisiwe ane-chili noma ukhari.

ngosuku lwesikhombisa

• Ihora lesithupha ihora: ingilazi yamanzi ikhukhamba.
• Ihora lesishiyagalombili: Isobho likadali no-anyanisi nopelepele oshisayo, nengxenye yesine yesinkwa.
• Ihora leshumi nambili: 100 amagremu obisi.
• Ihora lesibili: Isaladi yemifino ehlanganisiwe.
• Ihora lesibili: ucezu lwenyama eyosiwe kanye nerayisi le-basmati elishisayo.
• Ihora lesine ntambama: i-apula elincane nenkomishi ye-curd.
• XNUMX:XNUMX pm: itiye nobisi ngaphandle ushukela.
• XNUMX:XNUMX pm: isaladi yemifino.
• Ihora lesishiyagalolunye: iyogathi yesiGreki noma iyogathi engenalutho enamantongomane nezithelo.

Ngaphandle kwalolu hlelo lokudla, kufanele ulandele lawa macebiso ukuze ulahlekelwe isisindo:

1. Yidla ukudla okungu-5-6 ngosuku: Esikhundleni sezidlo ezinkulu ezi-3, zama ukuhlukanisa ukudla njengoba kuchazwe ngenhla usuku lonke; Ukudla ukudla okuncane, kodwa ukudla okungaphezu kuka-5, kuvimbela i-asidi nokuqunjelwa, futhi kusiza ukugcwalisa isisu ngaphandle kokuzizwa ulambile.
2. Idla isidlo sakusihlwa kusenesikhathi: Nakuba isidlo sakusihlwa ohlelweni lokudla singo-8 nesishiyagalolunye kusihlwa, ngincoma ukuthi udle isidlo sakusihlwa ngaphambi kuka-XNUMX kusihlwa.
3. Phuza amanzi amaningi: Ukuphuza izingilazi zamanzi ezingu-6-8 nsuku zonke kusiza ekulahlekelweni kwesisindo esiphumelelayo.
4. Yidla i-fiber eningi: Umuntu udinga okungenani amagremu angu-15 e-fiber ngosuku, njengoba isiza ukugaya nempilo yenhliziyo, ngaphezu kokulahlekelwa isisindo.
   I-Oats, i-lentils, imbewu ye-flax, ama-apula, ne-broccoli ingenye yemithombo emangalisayo kakhulu ye-fiber.

Ikhalori yokudla

Uma uzama ukunciphisa umzimba, kuyadingeka ukunciphisa ama-calories, noma ngokudla ukudla okumbalwa noma ukwenza umsebenzi omningi womzimba ukuze uwashise.
Abaningi bakhetha ukudla okunekhalori okuqukethe ama-calories angu-1500 ekudleni kwakho, kodwa ngaphambi kokuba sikhulume ngalokhu kudla, kufanele siqale ukuthi inani lama-kilojoule lincike ezintweni eziningi ezifana nomsebenzi womzimba owenziwa umuntu ngamunye, ubulili, ubudala, umgomo wokunciphisa umzimba. , kanye nempilo jikelele. Ukudla okulandelayo kufanele kufakwe ekudleni okunekhalori:

• اOkwemifino engenasitashi: I-Watercress, isipinashi, i-broccoli, ukholifulawa, amakhowe, utamatisi, ne-kale.
• izithelo: Amajikijolo, ama-apula, amapheya, izithelo ezisawolintshi, amakhabe, amagilebhisi nama-strawberry.
• Imifino enesitashi: Amazambane, uphizi, amazambane, i-squash, ubhanana kanye ne-squash.
• اOkwezinhlanzi nokudla kwasolwandle: Ama-salmon, ama-oyster, ama-shrimp, ama-sardine nama-mackerel.
• amaqanda: Yidla iqanda lonke, njengoba elimhlophe linomsoco kune-yolk.
• Imithombo yamaprotheni ezitshalo: Tofu, tempeh, vegan protein powder.
  Inkukhu nenyama: Inkukhu, i-turkey, inyama yenkomo, iwundlu.
• Okusanhlamvu okuphelele: Oats, irayisi elinsundu, iquinoa, i-bulgur, nebhali.
• Imifino: Uphizi, ubhontshisi, udali (zonke izinhlobo).
• amafutha anempilo Ukwatapheya, amafutha omnqumo, ukhukhunathi ongaswidiwe, uwoyela kakotapheya, amafutha kakhukhunathi.
• Imikhiqizo yobisi: I-yogurt enamafutha agcwele noma e-semi-fat, i-kefir kanye noshizi onamafutha agcwele.
• اOkwembewu namantongomane: Ama-alimondi, amantongomane e-macadamia, imbewu yethanga, imbewu yefilakisi, imbewu kabhekilanga, ibhotela lamantongomane, ne-tahini.
• Ubisi lwemifino ngaphandle koshukela: Ukhukhunathi, i-almond, i-cashew kanye nobisi lwe-hemp.
• izinongo: I-Turmeric, i-garlic, i-thyme, i-cayenne pepper, i-black pepper, ne-rosemary.
• ukugqoka(izinongo zesaladi): i-apula cider uviniga, ijusi kalamula, impushana kagalikhi, nesinaphi.
• Iziphuzo Zekhalori Elingenalo: Amanzi: ikhofi, itiye eliluhlaza, amanzi acwebileyo.

Qinisekisa ukuthi udla inqwaba yokudla okunefiber ephezulu kanye nemithombo emihle yamaprotheni ekudleni ngakunye.Konke ukudla okubalulwe ngenhla kukhethwa eqenjini ngalinye nenhlanganisela yamaprotheni, i-fiber, imifino engenasitashi kanye nesitashi (ngomthamo omncane) Landela ukudla okunekhalori futhi udle ukudla okuyinhloko okungu-3, ​​kanye nokudla okulula okungu-2 ngosuku, kungasiza ekunciphiseni isisindo.

Ukudla kokuncelisa ibele nsuku zonke kilo

Abanye besifazane abancancisayo bakholelwa ukuthi ukuncelisa ibele kusiza ekunciphiseni isisindo ngemva kokubeletha, nakuba ukuncelisa kungase kushise amakholori amaningi, kodwa futhi udinga ukudla cishe ama-calories angu-500 engeziwe ekudleni nsuku zonke.

Umbuzo uwukuthi, yikuphi ukudla okufanele kumama oncelisayo ongakwazi ukwehlisa isisindo ngenkathi eqinisekisa ukuthi ingane ithola izakhi ezidingekayo empilweni yakhe? Sizofunda ngalokho emigqeni elandelayo.

1- Phuza izingilazi zamanzi eziyi-8 nsuku zonke

Ukuphuza amanzi amaningi nsuku zonke kuyinto engcono kakhulu kumama oncelisayo ukuze ehlise isisindo. Njengoba amanzi esiza ekususeni isisindo eseqile, alawula izinga lokushisa lomzimba, futhi akhiqize ubisi olwengeziwe ngesikhathi sokuncelisa, ngaphezu kwalokho amanzi asiza ukugcwalisa isisu futhi avimbele ukudla ngokweqile.Okulandelayo kuyindlela engcono kakhulu yokuphuza amanzi ukuze umama oncelisayo alahlekelwe kilogram nsuku zonke:

• Phuza inkomishi ekuseni ngemva nje kokuvuka.
• Phuza izinkomishi ezi-2 isigamu sehora ngaphambi kwesidlo sasemini, nangaphambi kwesidlo sakusihlwa futhi.
• Gcwalisa ibhodlela lamanzi ngokungeza amaconsi ambalwa kalamula bese uphuza usuku lonke.

2- Yidla ukudla okunempilo ukuze unciphise isisindo ngenkathi uncelisa

Ukuze ulandele ukudla okuhle nokunempilo kumama oncelisayo, kufanele uqale uqiniseke ukuthi uthola ama-calories anele ngoba kunokushiswa okuningi njengoba kushiwo ngaphambili ngesikhathi sokuncelisa, futhi uma uvivinya umzimba futhi unciphisa ama-calories, izinkinga zempilo zizokwenzeka, ngakho-ke Umama onengane kufanele adle inani elifanele lama-calories.

Kuzodingeka wengeze ama-kilojoule angu-300-500 engeziwe ngosuku ekudleni kwakho, okulethe isamba sakho sansuku zonke sokudla sibe phakathi kwama-calories angu-2200-2500. Okulandelayo ukudla okubaluleke kakhulu okufanele kudliwe ukuze kwehle isisindo ngesikhathi sokuncelisa:

• Izithelo nemifino enjengobhanana, amawolintshi, amajikijolo, ama-strawberry, isipinashi, i-broccoli, i-kale kanye nokhukhamba Izaqathi noma ama-apula nakho kungadliwa njengokudla okulula.
• Amaprotheni anomzimba omncane, njengenkukhu eyosiwe, inyama yenkomo engamafutha nezinhlanzi.
• Amafutha anempilo Kudingekile ukuba udle amafutha amahle ngesikhathi sokuncelisa kanye nokudla, isibonelo, ama-alimondi, ama-walnuts, imbewu ye-chia, imbewu ye-hemp, i-quinoa, amafutha omnqumo, i-avocado namafutha e-avocado.

3- Ukuzivocavoca ngokulinganisela

Ukuqinisekisa ukulahlekelwa kwesisindo ngesikhathi sokuncelisa, uzodinga futhi ukuzivocavoca ngaphezu kokudla kwakho, wazi ukuthi ukudla okunzima nokuzivocavoca okunamandla kungathinta ukukhiqizwa kobisi olunempilo komama abahlengikazi. Ngakho qaphela ngalokhu.
Ukuzivocavoca kwe-Postpartum kungahlukaniswa izingxenye ezimbili:

• Ukuzivocavoca kwenhliziyo
• Ukuphakamisa izinsimbi

Lokhu kufanele kwenziwe ngokulinganisela.

4- Gwema ukudla okusheshayo

Nakuba ukulandela ukudla ukuze wehlise isisindo ngesikhathi sokuncelisa, kufanele kucatshangelwe into eyodwa ebalulekile: ukukhiqizwa kobisi lwebele; Ngakho-ke, ukugxila kwakho kuqala kufanele kube ekunikezeni ubisi oludingekayo kumntanakho, bese ulandela ukudla okuhle nokunempilo ukuze ulahlekelwe isisindo.Uma ulahlekelwa isisindo ngokushesha, ubisi luzokwehla ngesikhathi sokuncelisa.

Ukudla uSally Fouad mathupha

Uma ufuna ukwehlisa isisindo ngendlela enempilo nephephile, kufanele ulandele ukudla kuka-Sally Fouad, okuncike ekudleni inani elikhulu lokudla okunempilo.

• Phuza inkomishi yamanzi afudumele lapho amaconsi ambalwa kalamula kanye nesipuni soju engezwa ngokushesha ngemva kokuvuka kanye nemizuzu engaba ngu-30 ngaphambi kokudla kwasekuseni. Lesi siphuzo sizoshisa amafutha futhi sinikeze umuzwa wokusutha.
• Ukudla kwasekuseni, yidla iqanda elibilisiwe nocezu lukashizi onamafutha agcwele kanye nekota yesinkwa esinsundu, nanoma yiluphi uhlobo lwemifino efana nekhukhamba noma ulethisi.
• Ukudla ipuleti eliphakathi lesaladi elihlanganisa ulethisi, i-watercress, ukhukhamba, utamatisi kanye nejusi kalamula, ngokufaka amafutha omnqumo (isigamu sesipuni), nepuleti elincane lesobho lemifino nenkukhu ngaphandle kokwengeza amazambane, nengxenye yesine ye-toasted. isinkwa noma izinkezo ezi-3 zerayisi le-basmati.
• Ungadla noma yiluphi uhlobo lwesithelo.
• Ukuze uthole isidlo sakusihlwa, isidlo sesaladi esihlanganisa utamatisi (isithelo esincane), ikhukhamba, ne-watercress, ngokufaka ucezu lwe-cottage shizi.

Ukudla kokuncelisa u-Sally Fouad

Ukuncelisa ibele kungakusiza ulahlekelwe isisindo ngemva kokukhulelwa.
Owesifazane oncelisayo ulahlekelwa ama-kilojoule angaphezu kuka-300 ngosuku ngenkathi encelisa.
Kukhona ukudla komama abancelisayo bakwaSally Fouad okungalandelwa ukuze kwehle isisindo.

1. اUzodla ama-carbohydrate ambalwa: Ukunciphisa ukudla kwe-carbohydrate kungasiza ekwehleni kwesisindo esisheshayo ngenkathi encela ibele.
2. Ukuzivocavoca: Ngemva kokubeletha, owesifazane udinga ukuvivinya umzimba kancane ukuze ehlise isisindo esiningi. Ngakho-ke, u-Sally Fouad uncoma ukuthi wenze izivivinyo ezilula njengokuhamba nokugijima, inqobo nje uma lokhu kwenziwa ngokusesilinganisweni.
3. Ungakugwemi noma yikuphi ukudla: Abanye omama abancelisayo bayeqa ukudla bekholelwa ukuthi lokhu kuzobasiza ukuba behlise isisindo.Eqinisweni, ukweqa ukudla kwasekuseni noma kwasemini kwehlisa ijubane lokugaya ukudla, kukwenze ulahlekelwe amandla futhi ushise ama-calories engeziwe.
4. Yidla i-fiber eyengeziwe njengokudla okulula: Ukudla ama-apula, ama-oats, amawolintshi, imifino eluhlaza, ukhukhamba, njll. Lokhu kudla okucebile ku-fiber kungasiza ekugcwaliseni isisu, ngakho-ke indlela engcono kakhulu ukuyidla phakathi kwezidlo eziyinhloko zokudla ngesikhathi sokuncelisa.

Ukudla kokunciphisa umzimba kwabesilisa

Kuyaziwa ukuthi amadoda anemisipha eminingi kunabesifazane, futhi ngenxa yalokhu, alahlekelwa ama-calories amaningi ngosuku Ukuncipha kwesisindo kuvame ukuvela ngokushesha kunabesifazane, noma kunjalo, amadoda angadinga ukudla okuhle ukuze anciphise isisindo, nansi lokhu kudla.

Ukudla inani lamaprotheni

Ukudla okungcono kakhulu kokulahlekelwa kwesisindo emadodeni yizinqumo ezimsiza ukuba azizwe egcwele futhi alondoloze isisindo semisipha.
Gxila kumaprotheni.
Kodwa-ke, ukukhetha uhlobo olufanele lwamaprotheni kubalulekile.Kubalulekile ukudla inani elanele lama-amino acid, lawo okwempilo jikelele kanye nokukhiqizwa kwemisipha nokuvikela.

Funda ukupheka ukuze ulahlekelwe isisindo

Isazi sokudla okunomsoco eDolobheni laseNew York sathi: “Kubalulekile ukuba indoda ifunde ukulungisa ukudla ukuze inciphise umzimba ngokushesha.” Ngokwesibonelo, isaladi likaKhesari lingaphekwa nenyama yenkukhu noma lenze isobho likadali noma lemifino. ukudla futhi ube nempilo, uzozizwa usuthi ngokushesha.” Ngaphezu kwalokho, kugweme ukudla ukudla osekuphekiwe nokudla okusheshayo ngesikhathi sokudla.

Nakhu ukudla okungcono kakhulu kokwehlisa isisindo kwabesilisa:

• Iyogathi yamaGreki enamafutha aphansi (ngaphandle koshukela).
• Izinhlanzi ezinjenge-salmon noma i-tuna zicebile ngama-omega-3 fatty acids, aziwa nangokuthi amafutha amahle.
• Izinkukhu kanye ne-turkey (encishisiwe emafutheni ngokususa isikhumba).
• Ukusikeka okuncane kwenyama yenkomo, njenge-steak noma i-filet.
• I-cottage shizi (kodwa ngaphandle kukasawoti).
• Ubhontshisi (indumba), ubhontshisi omnyama, uphizi, uphizi noma uphizi.
• Okusanhlamvu okuphelele okufana ne-quinoa, ibhali, irayisi elinsundu noma nokunye okufana nokolweni.
• Yonke imifino eluhlaza okumnyama, okuhlanganisa i-kale, isipinashi, ne-broccoli.
• Izithelo zazo zonke izinhlobo (gwema amagilebhisi nomango noma uwadle ngamanani amancane).
• Amantongomane azo zonke izinhlobo njengokudla okulula.
• Ibhotela lamantongomane kanye nama-wholegrain crackers njengokudla okulula.