Ukudla okungcono kakhulu
Uhlelo lokudla esizolulandela izinsuku eziyi-10
- (ibhulakufesi)
Izipuni ezi-5 ze-oatmeal nenkomishi yobisi lwe-skim + ubhanana kanye nesipuni soju
Noma izipuni ezi-5 ngobusuku ngenkomishi yobisi lwe-skim + isipuni esisodwa soju noma ushukela wokudla
Noma i-spoonful yebhotela le-peanut nobhanana + 2 amazinyo okugcoba
Noma izipuni ezi-5 zikabhontshisi, isipuni esisodwa samafutha omnqumo nosawoti omncane + ipuleti lesaladi eluhlaza + 2 amazinyo okugcoba
Noma amaqanda ama-2 abilisiwe + ipuleti lesaladi eluhlaza + 2 amazinyo okugcoba, noma ingxenye yesine yesinkwa sendawo
+ Itiye lobisi noma i-Nescafe emnyama enobisi oluncibilikisiwe
Ngemuva kwamahora ama-3, ukudla okulula: isithelo - (isidlo sasemini)
5 wezipuni zerayisi elibilisiwe + ipuleti lemifino ebilisiwe + ingxenye yesine yenkukhu eyosiwe (amabele)
Ipuleti elincane lesobho se-lentil + ipuleti lesaladi + ingxenye yesinkwa
3 inhlanzi eyosiwe + 5 wezipuni zerayisi elibilisiwe noma ingxenye yesinkwa sendawo + ipuleti lesaladi
2 amaqanda abilisiwe + ipuleti lesaladi + 2 amazinyo okugcoba noma ingxenye yesinkwa
Noma ithini le-tuna elihlungwe emafutheni + ipuleti lesaladi + ingxenye yesinkwa
Noma ucezu olukhulu lwe-cottage shizi + ipuleti yesaladi eluhlaza + 2 amazinyo okugcoba noma ingxenye yesinkwa
Ngemva kwamahora amabili noma amathathu, ukudla okulula: izithelo - (Isidlo sakusihlwa)
Isidlo somlingo inkomishi yeyogathi enolamula
+ ucezu lwe-cottage shizi + ipuleti lesaladi + izinyo lokuthosa
Noma ithini le-tuna elihlungwe emafutheni
noma isaladi lezithelo
Uma ungalali ebusuku futhi ulambile, ungadla ulethisi, ukhukhamba, izithelo, ipuleti elincane lika-popcorn, nesaladi.
Ukudla okulula phakathi kokudla
Isithelo - ulethisi - ikhukhamba - izaqathe - broccoli - ipuleti isaladi eluhlaza - isaladi lesithelo - ipuleti jelly ngaphandle ushukela - inkomishi yejusi yemvelo - 2 izingcezu ushokoledi omnyama, inkomishi popcorn ngaphandle amafutha - Iziyalezo ezibalulekile
- Phuza izinkomishi zamanzi ezi-3 ngokushesha nje lapho uvuka
- Uzophuza ulamula noma itiye eliluhlaza noma i-cumin ebilisiwe futhi ifakwe izingcezu zikalamula + isipuni esincane soju lwezinyosi esiswini esingenalutho ngokushesha nje lapho uvuka
- Phuza amalitha ama-3 amanzi nsuku zonke
- Phuza inkomishi yetiye eliluhlaza isigamu sehora ngaphambi kokudla ngakunye
- Kufanele uhambe isigamu sehora nsuku zonke
- Kuvunyelwe ukudla izipuni ezi-2 zoshukela ngosuku, uju noma ushukela wokudla
- Amanzi amaningi ikota yehora ngaphambi kokudla - ncela isisu sakho njalo - lala kusukela emahoreni ayisi-6 kuye kwayi-8 - lala futhi uvuke ekuseni - lapho
- Ukuzizwa ulambile phakathi kokudla 2 izithelo noma 2 imifino, ikhukhamba, njll Contraband
- Ukudla okusheshayo - amaswidi - stuffings - ukhukhamba - inyama enamafutha - umango - amakhiwane - izinsuku - amagilebhisi - amakinati -
- I-Pepsi - chips - u-ayisikhilimu - i-nescafe ku-bleacher
- I-Nescafe emnyama nekhofi kuvunyelwe
Amathiphu namacebo acatshangelwayo okufanele uwalandele Ukudla okusheshayo Kusuka Lapha
Lawa ngamaphuzu ayinhloko angisiza Ngehle ngamakhilogremu angama-25 esisindo sami Ezinyangeni "eziyisi-6", lesi isilinganiso esinempilo:
- Akuvunyelwe ukudla isitashi, ushukela, nezithelo emva kweMaghrib, ngoba umzimba awushisi kahle, kunalokho ukuguqula kube amafutha ukuze agcinwe emzimbeni.
- Yidla ukudla okuncane usuku lonke okungadluli ama-calories angu-200 ukuze ulondoloze izinga likashukela egazini futhi ngaleyo ndlela ugcine izinga lokuvutha usuku lonke.Imifino noma isaladi eyodwa) ngoba uhlobo ngalunye ludinga isikhathi esihlukile sokugaya. zigaywa ehoreni, isitashi emahoreni ama-4, namaprotheni emahoreni ayisi-6, futhi ukuxuba kubangela ukuvimbela ukugaya.
- Ukunciphisa ushukela, ufulawa omhlophe kanye neziphuzo ezinoshukela, ngoba konke lokhu kubeka umzimba esimweni sokugcina amafutha amahora amabili ngemuva kokudla, ngakho-ke angashi. hlala endaweni evaliwe yendlala nokugcinwa kwamafutha.
Ngincoma ekuseni, ngaphambi kokudla kwasekuseni, isipuni esincane esigcwele uju olumhlophe sincibilike enkomishini yamanzi afudumele ngokukhama kwesigamu sikalamula noma isipuni se-apula cider uviniga.”
Lesi siphuzo sasekuseni sisiza ukugqugquzela ukuvutha emini. - Ukudla amaprotheni ngezindlela eziningi usuku lonke kusiza ukugcina ukusutha nokushisa amafutha, kodwa ungadluli, ngoba ngokweqile kulimaza izitho zomzimba, njengezinso.
- Amanzi okuphuza kubalulekile ukwenza zonke izitho zomzimba zisebenze, kuhlanganise nesibindi, ukuze zishise kangcono Umchamo kufanele ube nombala okhanyayo ukuze uqiniseke ukuthi umzimba ukhipha izinto ezishile ngokwemvelo, njengoba umbala uyinkomba yakho.
Ngaphezu kwalokho ngezinye izikhathi umzimba udinga amanzi, kodwa ngesignali engalungile evela ebuchosheni, sicabanga ukuthi sidinga ukudla, ngakho sidla ukudla okwengeziwe ngokungadingekile. - Ukudla amaprotheni ebusuku amahora amathathu ngaphambi kokulala futhi kungabi namafutha afana neyogathi elula, i-cottage shizi noma ukukhanya kwe-feta kusiza ukwehlisa isisindo ngoba i-hormone eyinhloko yokunciphisa umzimba isebenza ngesikhathi sokulala futhi ayisebenzi ngokuphelele kuma-carbohydrate noshukela.
Uma le hormone isebenza ngokuphumelelayo, kungenzeka ukushisa kuze kufike ku- "80 amagremu" wamafutha enetha njalo ebusuku.
Ikakhulukazi iyogathi ngaphambi kokulala ngokucindezela kalamula ivuselela le hormone ngamandla. - Ukuhlola indlala yegilo kanye nokuhlola ukuzwela kokudla kwayo kubaluleke kakhulu, kubaluleke kakhulu, ngoba ukudla kungase kulungele ukudla, kodwa akuhambisani nemizimba yethu, ngakho kubangela ukukhuluphala, ukukhathala, ikhanda elibuhlungu nokuqunjelwa, njengoba kwenzeka kimi lapho. ukudla amawolintshi nesinkwa, ngakho ngiyakugwema ngokuphelele ukulungiselela umzimba wami ikhono lokunciphisa umzimba.
- Ukuvimbela amafutha ayingozi, okungamafutha ezilwane, nokudla amafutha anenzuzo njengamafutha omnqumo, i-flaxseed, i-soy, amantongomane, nezinhlanzi ezinamafutha njenge-salmon kanye ne-mackerel ngaphakathi kwama-kilojoule avunyelwe ukugqugquzela ukuvutha.
- Wonke amasobho nama-saladi ngaphambi kwanoma yisiphi isidlo kuyindlela engcono kakhulu yokunciphisa inani lesidlo esikhulu, ngoba ukusutha kuqala ngokuzenzakalelayo kusuka ebuchosheni ngemva kwemizuzu engu-20.
ولكن راعوا أن السلطات والشوربات تكون أقل دسم وخاليه من النشويات البيضاء.
، كما أنصح بشرب كوب شاي بعصرة ليمون طازه ومحلى بسكر دايت بعد كل وجبه بنصف ساعه مما يساعد على فقدان الوزن. - Lesi yiseluleko esibaluleke kakhulu ekugcineni, futhi ngemva kwezinsuku ezintathu zalokho engikushilo, sizama ukwaba usuku lokudla ukudla okuncane kakhulu nokuphuza okuningi, njengamasobho anekhalori ephansi namanzi.
Usuku olulodwa njalo ezinsukwini ezintathu luvutha kakhulu futhi luhlakazeke esikalini ngaphandle kokukhuthaza umzimba ukuthi uqukethe amafutha ezinsukwini ezizayo, futhi usuku olulodwa ngesonto kufanele lunikezwe ukuphula ukudla, "usuku lwamahhala", kodwa hhayi ukudla ngokweqile.
Yazi kangcono Izindlela zokudla kwamanzi Ukuze ulahlekelwe isisindo 25 kilos ngenyanga "Izindlela zokudla kwamanzi"
