Wena, njengabo bonke abantu abavamile, ufuna konke ngesikhathi esisodwa. Futhi uma ulahlekelwa isisindo, khona-ke kuyadingeka ngokushesha futhi ulahlekelwe konke okungadingekile. Kuphela ephusheni, kahle, futhi mhlawumbe ngaphansi kwesikhumba somdokotela ohlinzayo, mhlawumbe ukulahleka kwesisindo esilula futhi esisebenzayo.
Ekuphileni, konke kuyinkimbinkimbi kakhulu, futhi, ukudla okukodwa akukwazi ukwenza ngaphandle kwemiphumela. Namuhla sizokhuluma ngeqiniso kanye nokuphepha kokulahlekelwa isisindo esingaphezu kokudla okungama 10 kg ngezinsuku ezingu-10.
Amaprotheni isisindo sokulahlekelwa
Ukudla okunempilo kakhulu, okukhona nethuba lokulahlekelwa yi-10 kg ezinsukwini ezingu-10 - mhlawumbe, ukudla kwamaprotheni. Okokuqala, ngokudla amaprotheni, sisebenzisa amandla amaningi ekufaniseni kwabo. Okwesibili, lapho inani lama-carbohydrate ekudleni linciphisa (esimweni sethu singama-20g ngosuku), umzimba uqala ukuhlukanisa amafutha noma imisipha. Njengoba sihlale sigxila ekudleni kwamaprotheni, imisipha izohlala iphephile, kodwa "uphethiloli" wethu omusha uyoba ungqimba wethu wezinhla, okuyiqiniso, esifuna ukuwuqeda. Futhi okwesithathu, ngamaphrotheni okunomsoco, ukuzwela kwe-insulin kwanda, kancane kunamathela emnandi, futhi ngokuvamile, isilwane "sesilwane" siyanyamalala.
Ukudla okuvinjelwe
Sithemba ukuthi uyaqonda ukuthi ukuze ulahlekelwe ama-kilogram ayi-10 ezinsukwini ezingu-10, kufanele uzide ngezindlela eziningi. Lapha, impumelelo ixhomeke ekubalukeni komgomo owawusethe. Yiqiniso, akunakwenzeka neze ufulawa noma amnandi, asikhipha ngokuphelele ushukela, ngisho nangokwama-sugar substitutes. Ukwenqaba kufinyelela kwimikhiqizo ye-carbohydrate "ewusizo": okusanhlamvu, izitshalo, ummbila, izithelo. Kusukela izithelo ungakwazi ukuhamba lemon kanye amajikijolo. Ngaphezu kwalokho, awukwazi ukudla ama-shrimp kanye nama-squid, amasobho kanye neminye imikhiqizo yokubhema, ukudla okusheshayo, amantongomane, imikhiqizo ekhethiwe, ama-jus, kanye nawo wonke ama-starch yemifino.
Akukubi. Kodwa uma unesithakazelo ngempela ekunciphiseni isisindo ngo-10 kg, ngakho-ke "ezincane" kufanele uzilungele.
Yini engingayenza?
Okokuqala, uvumelekile ukuba udle inyama, inkukhu, inhlanzi. Ungaba nemikhiqizo yobisi ephansi. Amaqanda kufanele adliwe ngesilinganiso sama-2 ama-PC. ezinsukwini ezingu-2. Kusuka emifinini, khetha lokho okungu-100 g okuqukethe ama-5-10 g we-carbohydrate. Ungadla amakhowe, ugcwalise ama-saladi ngamafutha omnqumo, uphuze itiye kanye nekhofi (akukho izithasiselo!).
Imithetho yokudla
Inyama nemifino kufanele ibe ngo-2: 1. Kufanele uphuze amalitha amabili amanzi ngosuku, okubaluleke kakhulu, uphuze ingilazi yamanzi ngelamula ngaphambi kokudla kwasekuseni. Ungaphuza nhlobo phakathi kwesigamu sehora ngaphambi kokudla, noma isigamu sehora emva kwalokho. Asiphuzi ukudla! Inyama, inkukhu nezinhlanzi ziphekwe ku-grill, ubhake kuhhavini, upheke bese upheka umbhangqwana.
Inombolo yokudla ngosuku - 5. Lona umthetho oqinile, hhayi ukuhlonipha lokho izinsuku ezingu-10 ngaphandle kwe-10 kg kuyoba iphupho elingenakufinyeleleka. Ukudla okunomsoco kuhloswe ekusebenziseni izinqubo zemetaboli.
Imenyu yosuku
Ukuze uthole ukudla kwasekuseni, pheka amaqanda amabili abilisiwe, isaladi yemifino egqoke ngamafutha omnqumo kanye netiyi eluhlaza noma ikhofi.
Ukuze uthole isidlo sasekuseni sesibili, gqoka ama-gramu angu-45 ushizi emaqabunga e-saladi, ungaphuza itiye noma ikhofi ngaphandle kokushukela.
Ukudla kwasemini, i-grill noma i-grill amabele amabili enkukhu ngaphandle kwamafutha, nesaladi yemifino namafutha omnqumo.
I-snack iqukethe ingilazi yogurt kanye nama-berries ambalwa.
Ukuze sidle isidlo sakusihlwa, sinikela ukupheka izibhamu ze-salmon noma ezinye izinhlanzi zasolwandle, sitshengisa imifino ngamakhambi kanye noshizi, futhi ngaphambi kokulala amahora angu-1.5-2 ungaphuza ingilazi yobisi olufudumele.
Of imifino, ezifanele kakhulu: iklabishi, zucchini, utamatisi, ikhukhamba, isitshalo seqanda, isithombo, ukholifulawa, Peking iklabishi.
I-minus esemqoka
Njengoba sishilo ekuqaleni, izimangaliso kufanele zikhokhwe. Ukushiswa okukhulu kwamafutha okushisa akusikho, inqubo engenabungozi. Lapho amafutha ehlukaniswa, imikhiqizo yokuqedwa kwayo yenziwa-ketone. Lezi zinto ziyi-toxin, lokho kuyingozi. Uma usususa amafutha ngokushesha, ukuphakama kwama-ketone egazini. Izinso nesibindi kufanele kusebenze ukugqoka ukukhipha zonke izidakamizwa. Kungenxa yalokhu ukuthi kubaluleke kakhulu ukuphuza okungenani amalitha amabili amanzi ngesikhathi sokudla kwamaprotheni.