Inamba enkulu yabesifazane ngaphambi komcimbi obalulekile empilweni yabeka umgomo wokuqeda amakhilogremu ambalwa. Ngokushesha ulahlekelwe isisindo ezinsukwini ezingu-3, kodwa ungalindeli imiphumela emikhulu. Ukwaziswa, ngokusho ukuthi isikhathi esifushane ungalahlekelwa kilogram emihlanu noma ngaphezulu, kuyisisusa. Ngeke sicele ukuthatha amaphilisi ahlukahlukene kanye nezinye izidakamizwa ezingalimaza impilo yakho kakhulu.
Indlela yokulahlekelwa isisindo ezinsukwini ezingu-3 ngokudla okuphansi kwekhalori?
Ukuze ususe ama-kilogram amaningana, udinga ukunciphisa ukungena kwekhalori ku-1000 kcal. Lokhu kuyadingeka ukuba ungabandakanyi kusuka kumenyu yemenyu, ukubhema, okuthosiwe, okumnandi, njll. I-ration eyinhloko yalezi zinsuku ezintathu kufanele ibe yimikhiqizo enokuqukethwe okuphansi kwekhalori. Uma unesithakazelo sokuthi ungaba nesisindo esingakanani ezinsukwini ezingu-3, khona-ke esikalini ongayibona mayelana nokunciphisa ama-3-4 kilogram. Kumele kuqashelwe ukuthi amanxeba ngalesi sikhathi ngeke ahambe, futhi ukulahlekelwa kwesisindo esikhulu kuzobekwa ukukhishwa kwamanzi nokuqukethwe kwamathumbu.
Ukuthola ukuthi unganciphisa kanjani isisindo ngokushesha ngezinsuku ezintathu, kufanelekile ukucabangela isibonelo semenyu yale nkathi:
Usuku # 1:
- ibhulakufesi - ingilazi yobisi ngepuni leju, i-cracker kanye ne-grapefruit;
- isidlo - ucezu lwezinhlanzi ngamanzi kalamula kanye nama-200 g yemifino;
- isiphuzo - ingilazi ye-fat and fat yogurt;
- isidlo - isaladi yemifino ngamafutha omnqumo kanye nengilazi yemhluzi yemifino;
- ngaphambi kokulala - 1 tbsp. kefir.
Usuku # 2:
- ibhulakufesi - 100 g we-cottage ushizi, i- grapefruit kanye nama-200 g wamanzi ngelamula neju;
- dinner - ucezu lwe-fillet ebilisiwe nemifino;
- isiphuzo - ingilazi yogurt;
- isidlo - amagremu angu-100 e-cottage shizi nesaladi yemifino;
- ngaphambi kokulala - ingilazi ye yogurt ephansi-fat kanye yogurt.
Usuku # 3:
- ibhulakufesi - ingilazi yamanzi kusuka kumagilebhisi kanye no-100 g we-fat cottage shizi;
- kwasemini - ingxenye ye-oatmeal nezithelo;
- ukudla okunamandla - 200 g amanzi ngelamula neju;
- isidlo - inhlanzi yemifino nemifino;
- ngaphambi kokulala - ingilazi ye-kefir.
Kubalulekile ukucabangela ukuthi kudingeka kuphela izinhlobo ezincane zamafutha ukukhetha inhlanzi nenyama. Ukuze ulondoloze umphumela futhi uthuthukise ama-indices, kutuswa ukuthi emva kwalokho uye ekudleni okulungile, kancane kancane ukwandisa inani le-calorific kuya ku-1200 kcal.
Ngingahle ngilahlekelwe kanjani isisindo ezinsukwini ezingu-3 ku-mono-diet?
Kunezinhlobo eziningi ze-mono-diet ezisho ukusetshenziswa komkhiqizo owodwa. Kunzima ukunamathela kubo futhi njalo kubungozi bokuhluleka. Noma yikuphi ukudla okukhethiwe, kubalulekile ukugcina ibhalansi yamanzi ngokuphuza okungenani ama-1.5 amalitha amanzi ngosuku. Ngokushesha ulahlekelwe isisindo izinsuku ezingu-3 kuzosiza lo mono-yokudla:
- I-Buckwheat . Lesi esinye sezidlo ezithandwa kakhulu futhi eziwusizo, okuyinto enenhliziyo enhle. Imenyu yansuku zonke iqukethe i-porridge ye-buckwheat kanye netiye elihlaza. Kungcono ukuthi ungabilisi i-rump, kodwa ukuze uqhume ubusuku. Ngaphansi kokuvinjelwa kukhona izithasiselo ezihlukahlukene, isibonelo, awukwazi ukubeka amafutha nosawoti. Ukudla okulondekayo akugcini nje kukuvumela ukuba ulahlekelwe isisindo, kodwa futhi uhlanze umzimba wezinto eziyingozi. Uma ufuna ukuhlukanisa imenyu, bese ufaka inkukhu encane ebilisiwe, kodwa umphumela uzoba kancane.
- Banana . Lolu khetho lufanelekayo izinyo elimnandi, ngoba ubhanana ungenye yezithelo ezinhle kakhulu. Zondla, ngakho-ke ungakwazi ukwanelisa ngokushesha ukulamba kwakho. Kumele kuqashelwe ukuthi ubhanana banomphumela olula we-diuretic, futhi kusiza ukwandisa imizwelo. Imenyu yansuku zonke ihlanganisa 3 ubhanana kanye no-3 tbsp. ubisi noma i-fat-fat kefir. Imikhiqizo eyethuliwe kufanele ihanjiswe.
- I-Kefir . Enye indlela ehlukile yokudla okuyi-mono-yokudla, ngenxa yokuthi kukhona ukuhlanzwa kwamathumbu kusuka ku-toxin okwanele. Nsuku zonke kuyadingeka ukuba uphuze ama-1.5 amalitha we-kefir ephansi. Uma unesimo esinamandla sokulamba, khona-ke ungangeza ama-apula ambalwa emifino kwimenyu.