Ukudla okusheshayo nokudla ukulahlekelwa amakhilogremu angu-15 emasontweni amabili, izinhlelo zokudla okusheshayo kanye namathiphu okulandela ukudla

Ukudla okusheshayo kokudla

Kuwo wonke umuntu onenkinga yokukhuluphala ngokweqile, njengoba abantu abaningi emhlabeni wonke behlushwa ukukhuluphala ngokweqile kanye nokuzuza kwesisindo ngokweqile ngenxa yezizathu eziningana, futhi kunezinzuzo ekudleni esizokwethula kulesi sihloko.

Abantu abaningi bakholelwa ukuthi ukuzincisha ukudla kuncisha umuntu zonke izinhlobo zokudla amasonto nezinyanga eziningi

Okuholela kulokho kuncishwa ukwanda okuphawulekayo kwesisindo ngemva kokuchitha izinyanga ngokudla okunzima, kodwa lo mqondo awulungile futhi kufanele ulungiswe yiwo wonke umuntu owenza ukudla.

Ingabe ufuna ukulandela ukudla okusheshayo?

Izizathu zokuzuza isisindo

• Kwesinye isikhathi kungenxa yokuphazamiseka kwengqondo, futhi baningi abantu okuthi uma bephazamiseka ngokwengqondo, badle kakhulu, futhi lokhu kuholela ekukhuleni kwesisindo.
• Futhi, kukhona okuphambene, lapho kukhona ingozi yengqondo eholela ekuntuleni isisindo
• Futhi ubani Izizathu zokuzuza isisindo I-cortisone, ngoba ibeka amanzi ngaphansi kwesikhumba, okuholela ekwandeni okubonakalayo kwesisindo
• Ngenxa yalokho, kunzima ukususa lesi sisindo esengeziwe ngoba singamanzi ngaphansi kwesikhumba
• Esinye sezizathu zokukhuluphala umzimba ukuzivocavoca futhi lokhu kuholela ekwenyukeni kwama-calories kanye nesisindo somzimba
• Okunye okwenza umuntu akhuluphale wukungalali ebusuku, umuntu uma elele uphoqeleka ukuthi adle, kanti ukudla kuholela ekwenyukeni kwesisindo, ngoba ukudla ebusuku kuholela ekulaleni, nokulala ngemuva kokudla. iyona nto eyingozi kakhulu, njengoba kuyifa lokukhuluphala nezinye izifo.Kugweme ukungadli nokulala.

• Imithi yengqondo iphinde iholele ekukhuleni kwesisindo kanye nama-antidepressants.Xhumana nodokotela, mfundi othandekayo, ukuze uqiniseke ngemiphumela emibi yemithi.
• Esinye sezizathu ezibaluleke kakhulu zokuzuza isisindo ukungahambi kahle kwegland yegilo ekukhiqizweni kwe-hormone, ngoba i-hormone yegilo iholela kunqubo ye-metabolism, ngakho-ke kuyadingeka ukubonana nodokotela wendlala ngaphambi kokuqala ukudla, ikakhulukazi. kulabo abahlushwa isisindo esizinzile ngesikhathi sokudla.
• Ukudla osekuphekiwe okuvela ezindaweni zokudlela zangaphandle, ngenxa yokusabalala kokudla ezindaweni zokudlela eziningi kakhulu ezisizungezile, kanye nobuvila bokwenza ukudla ngokwethu, ngakho sithenga ukudla nokudla okuqukethe amafutha e-hydrogenated, amafutha asetshenziswa ngobuningi futhi asetshenziswa ukuthosa izikhathi ezingaphezu kwesisodwa, futhi lokhu kuyingozi njengoba kuholela ekuveleni komdlavuza.

Izinzuzo zokudla

• Ukusiqhenya
• Ungagqoka leyo ngubo oyifunayo futhi ufanise ingubo.
• Bheka impilo ngendlela ehlukile.
• Ukukhululeka ezifweni eziningi ezingapheli, ikakhulukazi ngemva kokuguga.
• Ukwenza imidlalo enzima nokuphefumula kalula ngokuphelele.
• Lala ngokunethezeka futhi kalula futhi uvuke kalula.
• Umzimba omncane ukunika amandla okwenza yonke imisebenzi yasendlini nemisebenzi ehlobene nomsebenzi kalula futhi ngamandla amakhulu, ngokungafani nomuntu okhuluphele.
• Ngamafuphi, umzimba ofanele uhlale ujabulela injabulo enkulu nokukhululeka ekwenzeni konke, ngokungafani nomuntu okhuluphele, uhlala ephazamisekile, futhi isimo sakhe sengqondo sinzima isikhathi esiningi, ngakho-ke ngikweluleka ukuthi ulandele ukudla.

Indlela yokwenza ukudla okuphelele

• Enye yezindlela ezihlukile iwukuba sizilungisele ukudla, njengoba lokhu kuholela ekwehliseni ijubane ekudleni
• Hlafuna ukudla ngokucophelela futhi uphuze amanzi amaningi ngaphambi kokudla
• Kukhona amathuluzi akhethekile akusiza ukuthi ulahlekelwe isisindo kalula, njengezidakamizwa zokudla
• Kufanele sibonane nodokotela wezokudla ukuze sithole ukuthi yimiphi imithi engcono kakhulu nokuthi singayisebenzisa kanjani
• Ngoba le mithi iholela ekuphazamisekeni kwenhliziyo nokungalingani kwemizwa.
• Ukuhamba ngesilinganiso sesigamu sehora kuya kwehora ngosuku, futhi lokhu kancane kancane
• Mina njengomuntu ngangingakuthandi nhlobo ukuhamba, futhi nginemoto yangasese, kodwa ngaqala ukuhamba nsuku zonke imizuzu emihlanu, futhi ngangizizwa ngikhathele.
• Kodwa ngokuhamba kwesikhathi, ngahamba isikhathi esingaphezu kwehora ngingazizwa ngikhathele
• Konke kuza kancane kancane ngaphandle kokujaha, futhi kufanele ube nesineke ngokuphelele lapho wenza ukudla
• Kungenzeka ukudla konke, kodwa ngamanani amancane, nemifino nemifino, nokuphuza amanzi ngaphambi kokudla
• Sizojabulela ukudla okuphelele ngokudla yonke into.

Ukudla okusheshayo ukulahlekelwa amakhilogremu angu-15 kuya kwangu-20 emasontweni amabili

* Ukudla kwasekuseni kulungisiwe isonto lonkeItiye noma ikhofi ngaphandle koshukela, noma uma uthanda, izingilazi ezimbili zamanzi

*NgoMgqibelo nangeSonto

Isidlo sasemini: Ucezu lwenyama yenkomo eyosiwe "i-steak" enesaladi "ulethisi", utamatisi, ukhukhamba nezaqathe ngaphandle kwamafutha, kodwa usawoti omncane nolamula.

Isidlo sakusihlwa siyisitsha sesaladi nje

* NgeMisombuluko nangoLwesibili

Isidlo sasemini: Amaqanda amabili abilisiwe kanye nepuleti lesaladi
Isidlo sakusihlwa isaladi nje

*NgoLwesithathu nangoLwesine

Isidlo sasemini: ukhukhamba amabili nebhokisi elincane (cishe amagremu angu-125) weyogathi engenawo amafutha

Isidlo sakusihlwa sinezinketho ezimbili kuphela

* NgoLwesihlanu

Ukudla: i-apula

Dinner: i-apula

Itiye elihlaza, i-mint, i-ginger kanye ne-cumin kufanele kuphuzwe ndawonye.

Kufanele uhambe okungenani isigamu sehora ngosuku.

Lokhu kudla kufanele kwenziwe okungenani kanye njalo ezinyangeni eziyisi-6 ukuze kungabi buthaka umzimba.

Funda ngezindlela ezingcono kakhulu zokudla kwamanzi ukuze ulahlekelwe ngamakhilogremu angama-25 ezinsukwini ezingama-30 "Izindlela zokudla kwamanzi"

Ukudla okunempilo Amaviki angu-7 ukuze ulahlekelwe isisindo

Isonto lokuqala

Ibhulakufesi lansuku zonke elilungisiwe:
Inkomishi yetiye noma i-Nescafe enobisi oluncibilikisiwe + isipuni soju lwezinyosi + isipuni sejamu yokudla
+ Ucezu lukashizi omhlophe noma izimfanzi + 2 ithosi yokudla noma isinkwa sezinyo

Isidlo sakusihlwa sansuku zonke silungisiwe:

I-yogurt + 2 izithelo

isidlo sasemini:-

Ngosuku lokuqala: 1/4 inkukhu + isaladi + imifino ebilisiwe noma eyosiwe + 4 wezipuni zelayisi

Ngosuku lwesibili: ucezu lwenyama eyosiwe + isaladi + imifino + 4 wezipuni zelayisi

Ngosuku lwesithathu: i-tuna + isaladi + izingcezu ezi-2 ze-toast

Usuku lwesine: 1/2 ikhilogremu yenhlanzi eyosiwe + 4 wezipuni zerayisi + isaladi

Usuku lwesihlanu: 1/4 inkukhu eyosiwe + 1/4 kilogram yamazambane abilisiwe noma abilisiwe + isaladi

Usuku lwesithupha: ithini le-tuna + 2 amazinyo okugcoba + isaladi

Ngosuku lwesikhombisa: izipuni eziyi-8 zikabhontshisi we-fava + 2 ithisipuni yamafutha omnqumo + isaladi + i-toothpick noma i-toast engu-XNUMX

isonto lesibili

Ibhulakufesi lansuku zonke:
Inkomishi yetiye noma i-nescafe enobisi oluncibilikisiwe + isipuni soju + isipuni sejamu yokudla + izipuni ezi-3 zikabhontshisi noma iqanda elibilisiwe + 2 amazinyo athosiwe

Isidlo sakusihlwa sansuku zonke:
Ucezu lukashizi omhlophe noma iqanda elibilisiwe + 2 i-toast + 2 izithelo
Ukudla:

Usuku lokuqala: ukudla okuvulekile

Ngosuku lwesibili: ithini le-tuna + isaladi + 2 ama-toast okudla noma isinkwa sezinyo

Usuku lwesithathu: izingcezu ezi-2 ze-pizza + isaladi

Usuku lwesine: 1/2 ikhilogremu yenhlanzi eyosiwe + 4 wezipuni zerayisi + isaladi

Usuku lwesihlanu: 1/4 inkukhu ebilisiwe noma eyosiwe + 6 wezipuni ze-pasta + isaladi

Usuku lwesithupha: i-tuna + isaladi + 2 isinkwa sokudla

Usuku lwesikhombisa: izipuni ezi-5 zesobho le-lentil + isaladi eluhlaza

ngesonto lesithathu

Ibhulakufesi lansuku zonke:
Inkomishi yetiye noma i-Nescafe enobisi lwe-skim + 1 croissant noma i-pâté noma inkomishi yama-corn flakes enobisi oluyi-skim

isidlo sakusihlwa:
Ucezu lukashizi omhlophe + 2 amazinyo okugcoba
Noma izipuni ezi-3 zesobho lemifino
isidlo sasemini:

Usuku lokuqala: ukudla okuvulekile

Ngosuku lwesibili: 1/2 ikhilo lenhlanzi eyosiwe noma izingcezu ezimbili zefillet eyosiwe + 2 wezipuni zerayisi + isaladi

Ngosuku lwesithathu: 8 wezipuni ze-koshari + isaladi

Usuku lwesine: 2 shish tawook skewers (8 izingcezu) + isaladi + isinkwa

Usuku lwesihlanu: ama-hamburger amabili athosiwe + isaladi + 2 ithosi

Usuku lwesithupha: 2 izinja ezishisiwe noma ezibilisiwe noma izinti ze-kofta ezi-4 + isaladi + 2 isinkwa selanga se-fino

Usuku lwesikhombisa: isifuba senkukhu eyosiwe + isaladi

Amanothi:
Ama-croissants noma amakhekhe anosayizi ophakathi.

isonto lesine

isidlo sasekuseni:
Itiye noma i-Nescafe enobisi oluncibilikisiwe + isipuni sikajamu wokudla + ucezu lwesidlo sasemini noma unxantathu we-Nesto Diet cheese + 2 amazinyo athosiwe.

isidlo sakusihlwa:
Izipuni ezi-3 zesobho lemifino noma iqanda elibilisiwe + 2 ama-toasties
isidlo sasemini:

Usuku lokuqala: ukudla okuvulekile

Ngosuku lwesibili: 1/4 yenkukhu ebilisiwe noma eyosiwe + imifino kunoma yiliphi inani + isaladi

Ngosuku lwesithathu: 1/4 kilogram ye-shrimp noma i-calamari ebilisiwe noma yosiwe kuhhavini + isinkwa sezinyo + isaladi

Usuku lwesine: 1/4 inkukhu ebilisiwe noma eyosiwe + 10 iminwe egxiliwe + isaladi

Usuku lwesihlanu: 8 wezipuni zokudla moussaka + izinyo elilodwa + isaladi

Usuku lwesithupha: amaqanda ama-omelette ama-3 anemifino + isaladi + isinkwa sezinyo

Ngosuku lwesikhombisa: 6 wezipuni ubhontshisi nge isipuni samafutha omnqumo + isaladi + isinkwa

Amanothi:
Okugayiwe kunemifino eminingi kunerayisi
Inombolo yeminwe yesisindo kusuka ku-90-100 kg yiminwe engu-14
Inombolo yeminwe yesisindo kusuka ku-60-90 kg iminwe engu-8
Ukudla kwe-Moussaka:
Yosa isitshalo seqanda esikhundleni sokusithosa
Inyama inamathela epanini lokuthosa le-Tefal ngaphandle kwamafutha

Isonto lesihlanu

isidlo sasekuseni:
Inkomishi yetiye noma i-nescafe enobisi oluncibilikisiwe + isipuni soju + izipuni ezi-3 zikabhontshisi noma ushizi omhlophe + 2 amazinyo athosiwe

isidlo sakusihlwa:

Iqanda elibilisiwe noma ucezu lwe-cheddar ushizi (ukukhanya) + 2 amazinyo okugcoba + isithelo esisodwa
isidlo sasemini:

Usuku lokuqala: ukudla okuvulekile

Ngosuku lwesibili: 1/4 kilogram of shrimp eyosiwe + 4 wezipuni zerayisi + isaladi

Ngosuku lwesithathu: ucezu lwe-pasta kuhhavini lokudla + isaladi

Usuku lwesine: 1/2 ikhilogremu yenhlanzi eyosiwe + 4 wezipuni zerayisi + isaladi

Usuku lwesihlanu: tuna + isaladi + isinkwa

Usuku lwesithupha: izipuni eziyi-8 ze-koshari + isaladi

Ngosuku lwesikhombisa: 1/4 inkukhu + 1/4 ikhilo lamazambane kuhhavini + isaladi

iviki lesithupha

isidlo sasekuseni:
Inkomishi yetiye enobisi noma i-Nescafe enobisi oluncibilikisiwe + isipuni soju lwezinyosi + 3 wezipuni ubhontshisi noma ushizi omhlophe noma 2 falafel
+ isinkwa sezinyo

isidlo sakusihlwa:

Iqanda elibilisiwe noma ucezu lukashizi omhlophe + 2 amazinyo okugcoba

isidlo sasemini:

Usuku lokuqala: ukudla okuvulekile

Ngosuku lwesibili: izingcezu ezi-3 ze-pizza + isaladi eluhlaza

Ngosuku lwesithathu: 1/4 inkukhu eyosiwe + 5 wezipuni we-pasta + isaladi

ngosuku lwesine:
2 amaqanda e-omelette + isinkwa sezinyo + isaladi

Usuku lwesihlanu:
I-1/2 ikhilo yenhlanzi eyosiwe + 4 wezipuni zerayisi + isaladi

ngosuku lwesithupha:
Ithini le-tuna + isaladi + isinkwa

ngosuku lwesikhombisa:
2 izinja ezishisayo + 2 amazinyo athosiwe + isaladi

Isonto lesikhombisa

I-Mycosis:
Inkomishi yetiye enobisi lwe-skim + i-pastry eyodwa noma i-croissant, noma inkomishi ye-corn flakes enobisi lwe-skim, kanye noju lwezinyosi
Isidlo sasekuseni sangaphambilini singashintshwa ngocezu lukashizi omhlophe nama-toast ama-2

isidlo sakusihlwa:
Isitsha sesaladi + ucezu lukashizi omhlophe + 3 iminqumo emnyama + 1 izinyo lokuthosa
Ukudla:

Usuku lokuqala: usuku lwamahhala

Ngosuku lwesibili: ithini le-tuna elihlungwe emafutheni + isaladi + 2 isinkwa esithosiwe

Ngosuku lwesithathu: ingxenye yesine yenkukhu eyosiwe + amazambane angu-4 afakwe inyama egayiwe + isaladi

Usuku lwesine: isigamu sekhilogremu ye-fish fillet kuhhavini + isinkwa sezinyo + isaladi

Usuku lwesihlanu: Izinkezo ze-pasta nenyama egayiwe, namakhowe + isaladi

Usuku lwesithupha: amaqanda ama-omelette ama-2 ane-pastrami namakhowe + isaladi + isinkwa sezinyo

Ngosuku lwesikhombisa: 6 wezipuni zikabhontshisi omhlophe ophekiwe noma obilisiwe + isinkwa sezinyo + isaladi

Esinye sezici ezibaluleke kakhulu zalokhu kudla ukuthi kusekelwe kwiphiramidi yokudla, ngakho-ke ayibangeli i-anemia, isiyezi noma ukukhathala, ngisho nangesonto lokuqala, ngoba izinga lokwehla lihamba kancane ngoba liwukwehla okunempilo ngaphandle Yebo, kungcono ukuzijwayeza ukuhamba ihora nsuku zonke.

Amanye amasaladi okudla ane-calorie ephansi

Isaladi ye-Olive

Okokuqala, izithako kanye nezithako zesaladi:

1- Iminqumo eluhlaza kanye neminqumo emnyama, yinqume izingcezu

2- Ulethisi, uthathe izingcezu

3- Utamatisi, uthathe izingcezu ezincane

4 - Iparsley eqoshiwe

Okwesibili: Indlela yokulungisa isaladi:

Zonke izithako zixutshwa ngejusi kalamula ukuze zibe nokunambitheka okuhle.

Isaladi yokudla eyosiwe nge-sauce

Okokuqala izithako:

(1) 4 upelepele omkhulu oshisayo

(2) 3 upelepele omnandi

(3) 2 utamatisi

(4) 1 isitshalo seqanda esincane

(5) u-anyanisi o-1

(6) Iminqumo isike ibe izingcezu

Okwesibili, i-sauce:

(1) 1/2 ijusi likalamula

(2) 1/4 indebe Amafutha e-Olive

(3) Isigaxa sikagalikhi esichotshoziwe

Okwesithathu, indlela:

Kulo isaladi yokudla, yonke imifino igosiwe ngaphandle kwesitshalo seqanda, kuyilapho isitshalo seqanda sigaywa kuhhavini, bese sinqunywa ama-cubes amancane, afakwe kuyo yonke imifino, futhi afafazwe ngesaladi yokugqoka futhi akhonze.

Isaladi yokudla okubabayo

Okokuqala izithako:

(1) 2 izinkomishi zezaqathi ezigayiwe

(2) 2 izinkomishi zeklabishi elimhlophe elicwiywe

(3) 1/2 indebe yamafutha, okungcono i-olive

(4) 4 izingcezu isitshalo seqanda abilisiwe, uthathe tincetu ezinde

(5) Ibhokisi le-maabouj eli-1 elenziwe ngomumo

(6) 2 wezipuni of hot garlic ketchup

(7) 1 isipuni se-cumin

(8) Upelepele oluhlaza oshisayo

Okwesibili, indlela:

Kulo isaladi, sihlanganisa zonke izithako kanye nezithako ndawonye, ​​​​bese zipakishwa ezitsheni zeglasi ezingenawo umoya futhi zifakwe esiqandisini kuze kube kudingekile.
Qaphela ukuthi lesi ngesinye seziphathimandla zokudla ezidume kakhulu nezisabalele kakhulu

Phakathi kwalabo abathanda amasaladi ababayo.

Isaladi ye-tuna yemifino

Okokuqala izithako:

(1) Amathini angu-2 e-tuna yenyama emhlophe

(2) 1/2 inkomishi uphizi abilisiwe

(3) 1 upelepele oluhlaza, oqotshiwe

(4) 1 u-anyanisi, oqoshiwe noma amaphiko asikwe ukunambitha

(5) Ijusi likalamula

(6) 1 isipuni samafutha omnqumo

Okwesibili, indlela:

Kule saladi, sihlanganisa zonke izithako ndawonye, ​​​​bese sengeza amafutha omnqumo kanye nemon, futhi uhlanganise ngendlela edingekayo.Khonza ngempilo eyinkulungwane futhi lapha.

Isaladi enamafutha

Okokuqala izithako:

* 4 utamatisi

* Izingcezu ezi-4 zekhukhamba

* 2 u-anyanisi oluhlaza

* 2 ama-radishes

* 1 ucezu ulethisi

* 1/2 inkomishi yejusi kalamula

* 1 isipuni samafutha omnqumo

* 1/2 isipuni se-sumac

* Isinkwa esi-2 (njengoba kuthanda), okungcono ukusikwa sibe izikwele ezincane futhi sithoswe ngamafutha omnqumo

* 1/2 isixha se-parsley

* 1/4 isixha se-mint

Okwesibili, indlela:

Sinquma yonke imifino ezingxenyeni ezincane, bese sengeza amafutha, i-lemon ne-sumac kubo, gxuma futhi uhlanganise kahle, bese ukhonza ngesinkwa esibekwe kuso, futhi singasetshenziswa ngesinkwa esingenalutho noma ngaphandle kwesinkwa njengoba kuthanda. .
Lesi futhi ngesinye seziphathimandla zokudla ezidume kakhulu futhi ezivame kakhulu futhi zisabalele emhlabeni wama-Arab, ikakhulukazi emazweni ase-Arab Gulf.

Amathiphu okulandela ukudla okusheshayo

• Indlela yokuqala yokudla okuphelele ukudla konke esikuthandayo! Yebo, sidla konke.
• Kodwa umqondo uhlanganisa nenani esizolidla kanye nesimiso esikahle kanye nezikhathi eziqondile zokudla.
• Lapho kufanele sibeke izikhathi ezithile ekudleni usuku lonke.
• Okwesibili, kufanele sidle ngezigaba, hhayi ukudla okunzima kathathu usuku lonke.
• Ukudla kufanele kuhlukaniswe ngezidlo ezi-5, phakathi kwesidlo ngasinye kanye nokunye kusuka emahoreni amabili kuya kwamathathu.
• Futhi, kunezinye izitsha okumelwe sizidle ngaphambi kokudla okuyinhloko, njengezitsha zamasaladi.
• Futhi izitsha zemifino ezihlukile ezifana nekhukhamba, ulethisi, i-watercress kanye nezaqathi.
• Ukunciphisa usawoti, ushukela, nesitashi kuwukuncishiswa, hhayi ukuvinjelwa.
• Phuza amanzi amaningi, okungenani amalitha ama-4 ngosuku.
• Phuza itiye eliluhlaza nsuku zonke noshukela omncane kakhulu, okungcono ngaphandle koshukela.
• Gwema ukuphuza amanzi ane-carbonated ngokuphelele, ngisho nokudla kuwo.

Ukudla okusheshayo nezinhlelo zokudla ezikusiza ukuthi ufinyelele isisindo esifanele

Funda lezi zithombe ngokucophelela mayelana nezinganekwane kanye namathiphu athile okulandela ukudla okuphelele nokudla

Nokugcina impilo yakho, kanye nezinzuzo zezinye izinto

Izithombe ezibalulekile kulabo abalandela ukudla

Izindlela zokudla Uhlelo lwezinsuku eziyi-15

Iphiramidi yokudla yokulahlekelwa isisindo

Imiphumela eyingozi yokuphuza amanzi ane-carbonated