Abantu abaningi abanesisindo esiningi kakhulu baphupha isikhathi esifushane sokulahlekelwa isisindo ngo-10 kg, ngakho-ke funda izindlela ezilula zokufinyelela umgomo . Ochwepheshe bathi lolu msebenzi luyinkimbinkimbi futhi ukulahleka kwesisindo esibucayi kungathinta kakhulu isimo sezempilo. Ngaphezu kwalokho, ukubaluleka kwenombolo yokuqala yamakhilogremu engeziwe.
Yeka kakhulu kangakanani ukulahlekelwa yi-10 kg?
Umphumela omuhle ukuzila ukudla ngesonto, kodwa kufanele kuqashelwe ukuthi lena yindlela eyingozi futhi akuwona wonke umuntu ongayimelana nayo. Kunconywa ukuba uthintane nodokotela wakho ngaphambi kokusebenzisa le nqubo.
Indlela yokunciphisa isisindo ngesisindo sezinkulungwane ezingu-10 zendlala:
- Inombolo yosuku 1 - 6 tbsp. Ukuhlanzwa, namanje amanzi.
- Inombolo yesuku 2 - 4 tbsp. ubisi, ngaphambi kokulala ungaba ne-apula eluhlaza.
- Inombolo yosuku lwesithathu iyafana nosuku lokuqala.
- Usuku № 4 - iklabishi-isanqante isaladi nge amakhambi kanye 1 tbsp. isipuni samafutha omnqumo. Inombolo efana nomthamo we 1 litre yamathini kufanele ihlukaniswe zibe izingxenye ezintathu. Ungaphinde uphuze izindebe ezimbili zeti elihlaza.
- Inombolo yesuku 5 - 4 tbsp. ubisi;
- Usuku # 6 - iqanda lasekuseni, eliphekwe ngokupheka okuphekiwe, nekomishi yetiyi eluhlaza. I-snack iqukethe 1 tbsp. umhluzi wemifino. Ngentambama, amagremu angu-100 enkomo eyilisiwe kanye ne-peas ekheniwe. I-snack ne-dinner iqukethe i-apula
- Usuku №7 - phakathi nosuku ungakwazi 100 g of cottage ushizi, 2 tbsp. ubisi kanye nendebe yetiyi ngaphambi kokulala.
Ungakuthola kanjani ngempela 10 kg ngenyanga?
Le nketho ibhekwa njengendlela ephephile, ngoba umzimba awutholi ukucindezeleka okuningi. Ngaphezu kwalokho, ingozi yokuthi amaphuphu alahlekelwe ngokushesha azobuya anciphise.
Imenyu yokudla cishe yokunciphisa isisindo ngo-10 kg ngenyanga, iphindwe emva kwezinsuku ezintathu.
Usuku # 1:
- ekuseni - 2 tbsp. izinkezo ze-oatmeal, i-banana ne-1 tbsp. i-kefir;
- isiphuzo - i-apula;
- Isidlo sasemini - 150 amagremu esaladi yemifino, iziqephu ezimbili zesinkwa esimnyama, 2 tbsp. izinkezo ze- pate yesibindi kanye no-1 tbsp. ubisi;
- isiphuzo - i-apula;
- isidlo - amagremu ayi-100 yemifino ebilisiwe kanye nenani elifanayo lezinhlanzi ze-steam, namanye amagremu ama-50 elayisi;
- isidlo sesibili - 1 tbsp. i-yoghurt.
Usuku # 2:
- ekuseni - 3 tbsp. izinkezo ze-muesli, i-banana kanye ne-1 tbsp. ubisi;
- isiphuzo - i-apula;
- kwasemini - isifuba esingama-120 g abilisiwe, ama-2 tincetu zesinkwa kanye nama-150 amagremu esaladi yemifino;
- isiphuzo - i-orange;
- isidlo - amazambane ama-1 aphekwe kanye namagremu angu-150 esaladi yemifino;
- isidlo sesibili - 1 tbsp. kefir.
Usuku # 3:
- ekuseni - 3 tbsp. izinkezo ze-muesli no-1 tbsp. ubisi
- isiphuzo - i-apula;
- isidlo - 120 g webhontshisi abilisiwe, 150 g isaladi kusuka emifino kanye 1 tbsp. i-kefir;
- isiphuzo - 1 tbsp. i-yoghurt;
- dinner - amazambane ama-1 aphekwe, ama-2 ayizinkwa zesinkwa, i-100 g ye-fillet ebilisiwe;
- isidlo sesibili - 1 tbsp. kefir.