Ukudla utamatisi kungenye yezinhlobo zokudla ezihle kakhulu ngasekupheleni kwehlobo nasekwindla. Kwakuyi-sikhathi lapho amashalofu aqala khona utamatisi oluvuthiwe, olunamanzi, olunomsoco futhi olumnandi, okuyinto, ngaphezu kokunambitheka kwabo okuthakazelisayo, futhi bayakujabulela ukuqukethwe kwekhalori ephansi.
I-Monodiet izinsuku ezingu-10
Awufuni ukubamba ngekhanda izinhlelo eziyinkimbinkimbi zokudla bese upheka kathathu ngosuku? Ngalolu khetho, konke kulula kakhulu!
- Nsuku zonke, kuphela ama-1.5 kg utamatisi, izinongo, amafutha omnqumo amancane noma u-10% ukhilimu omuncu (hhayi okungaphezulu kweyodwa kuphela ngezipuni ngosuku!) Kuvunyelwe ukudla, kunesisindo esisodwa esincanyana se-rye isinkwa.
- Ukudla okuchazwe ngenhla, okungukuthi, utamatisi onamakhemikhali aphansi, kufanele kuthathwe izingxenye ezilinganayo izikhathi ezingu-5-6 ngosuku.
- 15-30 imizuzu ngaphambi kokudla udinga ukuphuza ingilazi yamanzi, uphinde uphuze emini - ingqikithi engaphansi kwamalitha amabili amanzi. Lokhu empeleni kubaluleke kakhulu!
Yileyo yonke uhlelo - liletha imiphumela efanayo efanayo nayo yonke i-mono-kits ephumelelayo. Ngakho-ke awucebisi umzimba kuphela nge-fiber namavithamini, kodwa futhi ulahlekelwa cishe ngo-10 ukuya ku-5 kg ezinsukwini ezingu-10, kuye ngokuthi unesisindo esingakanani kakhulu. Uma unokudla okuhambisana nesimo esibi sempilo, umphazamise. Kuzokwenza umphumela ngisho noma uchitha izinsuku ezingu-3-5 kuphela kuso.
Ukudla on ukhukhamba kanye utamatisi
Ukunye okunye okuyi-mono-diets kuyindlela enhle kakhulu yokuthi ulahlekelwe isisindo, kepha futhi ukucebisa umzimba ngezinto eziwusizo. Zonke izimo ezichazwe ngenhla zisebenza futhi, kodwa-ke, wena omunye umkhiqizo oyinhloko: ezinsukwini ezibalwe ngisho namanani - utamatisi, kumakucukane angavamile (noma ngokuphambene nalokho). Ngaphandle kwalokho, ungakwazi ukushintsha ezinye izinsuku ezimbili, futhi akukho nanye ngesikhathi. Ukusebenzisa le ndlela, awunamathuba okuba ulayishe umzimba ngokugcwele ngezinto ezifanayo. Lokhu, nakuba kungukudla okulinganiselayo, kusengcono kunokudla umkhiqizo ofanayo, ngaphandle kwalokho, ngokuphila kahle kulula ukudlulisela.
Kudla on utamatisi
Lolu khetho luhluke kakhulu - ungadla izitsha kusuka utamatisi nemikhiqizo eyengeziwe. Ukunamathela ekudleni okunjalo udinga izinsuku ezingu-10-14, futhi uzolahlekelwa ngu-2-4 kg. Ukwenza kube lula ukuqonda, sinikeza imenyu cishe yosuku ngalunye:
- Ukudla kwasekuseni: utamatisi isaladi nemifino, 150 g we-fat cottage shizi enamafutha aphansi ngo-10% ukhilimu omuncu noma i-1% kefir, itiye eluhlaza ngaphandle kokushukela.
- Usuku lokudla: isobho le-utamatisi, ilayisi elibilisiwe kanye neqanda lesifuba senkukhu (noma ukugwedla okuncane ngendwangu yenkomo ebilisiwe, noma imifino enezinhlanzi eziphekwe).
- Ntambama ukudlala: utamatisi isaladi, itiye.
- Isidlo: utamatisi owetshiwe, ogcwele ama-courgettes noma irayisi ensundu, ingxenye yamabhontshisi.
Ukuvinjelwa: okunandi, okusawoti, okusawoti, okubhemayo, okubabayo, okunamafutha, okudakayo.
Ukudla utamatisi kulesi simo kulula kakhulu. Kubalulekile ukungakhohlwa ukuthi ukukhonza ngamunye kumele kufaneke epulini encane yesaladi. Inyoka phakathi kokudla ingaba ama-apula (1-2 ngosuku, hhayi ngaphezulu).
Ukudla on ijusi utamatisi
Ukudla, okufaka irayisi kanye nejusi yetamatisi, kudluliselwa kalula nje, kungakwazi ukuhlala kalula kusukela kumunye kuya kwamasonto amabili.
- Ekuseni: ingilazi yamanzi utamatisi, ama-sandwiches ambalwa kusukela ku-bread isinkwa nama-fat-fat cottage shizi, i-apula (noma i-pear, i-kiwi, i-grapefruit, i-orange, i-strawberry, i-cherry, i-peach-ukukhetha kusuka).
- Usuku (isidlo sasemini): ingilazi yamanzi utamatisi, amagremu ayi-100 elayisi abilisiwe (mhlawumbe) amafutha ngaphandle kokunezela amafutha nokuhlobisa imifino, amagremu angu-100 ezinhlanzi abilisiwe.
- Usuku (i-late snack): i- apula (noma ezinye izithelo ngaphandle kwamabhanana namagilebhisi), ingilazi yamanzi utamatisi.
- Kusihlwa: i- cutlet encane esuka emhlabathini wenkomo, utamatisi owodwa noma amabili, ama-gramu angu-50 elayisi ensundu, ingilazi yejisi yetamatisi.
Ukulahlekelwa isisindo ngokunamathela ngokuqinile ezimisweni kuzoba ngu-2-3.5 kg ngesonto, kuye ngesilinganiso sokunciphisa ngokweqile. Lokhu kudla akuphelelanga ngokugcwele, ngakho ukunamathela isikhathi esingaphezu kwamasonto amabili akunconywa!