Ukudla ngesisu sokulahlekelwa isisindo nge-10 kg ngesonto

Ngaphambi kweholidini, usuku lokuzalwa noma lomshado, amantombazane avame ukukhetha kakhulu, futhi aqale ngesifiso esikhulu sokufuna isidlo sokudla kwesisindo ngeviki ku-10 kg. Ngaphambi kokusebenzisa izinhlelo ezihlongozwayo, kudingekile ukuthi kunzima kangakanani ukuthi ukudla okunjalo futhi okuphephile kunjani.

Ingabe izidlo zokulahlekelwa isisindo esiswini nezindebe ziyasebenza?

Kunoma imuphi umthombo osebenzayo awutholi ukudla okukhethekile okwesisu noma imilenze. Into ethi ochwepheshe bayaqiniseka ukuthi inqwaba yamafutha isatshalaliswa emzimbeni ngesisekelo sezinto ezingenasici, uhlobo lwesibalo kanye nobukhulu bezinye izici, futhi akunakwenzeka ukunciphisa noma ukukhulisa umxhumanisi kwezinye izindawo. Yingakho kungenangqondo ukuphola kuphela esifubeni noma ukulahlekelwa isisindo kuphela esiswini. Kubalulekile ukuthatha ulwazi ngaphambi kokuyithatha njengesiqondiso sesenzo.

Ukuze wenze izindawo eziyinkinga zibukeke kangcono, kwanele nje ukushintshela ekudleni okunempilo, ngenxa yokuthi inqwaba ye-fat izokwehla ngokuphelele, kufaka phakathi isisu nesicasulayo. Okwamanje, akusekho indlela enokwethenjelwa, engokwemvelo nokuphephile yokuletha umzimba wakho ngendlela efanele, kunokudla okunempilo nokuqeqeshwa okuvamile.

Iyini ukudla okuyingozi okusheshayo kokusindiswa kwesisu esiswini?

Emithonjeni evulekile kulula ukuthola izinketho eziningi zokudla masonto onke ukuze unciphise isisu nezinhlangothi. Njengomthetho, basebenzisa isimiso esifanayo: ukuvinjelwa okubukhali kokuqukethwe kwekhalori ye- ration yansuku zonke. Kufanele kuqaphele ukuthi ngale ndlela kungenzeka ngempela ukunciphisa isisindo, kodwa ngokuqinisekile sizobuya.

Lokhu kuchazwa kalula kusukela ekubukeni kwezemvelo. Umzimba usetshenziselwa izingxenye ezivamile, ukudla okunomsoco, futhi ulungisa izinqubo zokusebenzisa umzimba, okuvumela ukugcina isisindo esinqinile. Ngokuncipha okubukhali ekudleni, umzimba uqala ukushisa amanye amafutha nge-inertia, bese unciphisa izinga lokunciphisa umzimba. Ngenxa yalokho, umuntu ulele, ahlamba, uzizwa engenamandla, futhi ukulahleka kwesisindo kubangelwa ukukhishwa kwamanzi. Elahlekile ngale ndlela, ama-kilogram abuyiselwa ngemuva kwesonto lokuqala lokubuyela ekudleni okujwayelekile. Lokhu kuchazwa kalula: nge-metabolism enciphise, umzimba uthumela amandla amaningi ezitolo ze-fat, ngoba awukwazi ukuyisebenzisa.

Ngakho-ke, ukhetha ukudla okusheshayo okwesikhashana, awukwazi nje ukuphazamisa umzimba ovamile futhi uphonsa umzimba ekucindezelekeni, kodwa futhi uvuse ukwanda kwamanoni esikhathini esizayo.

Izibonelo zokudla kokudla kwesisu ngesonto

Njengomthetho, ukudla okunjalo akukona nje kuphela okuqukethwe kwe-caloric yansuku zonke, kodwa futhi nokudla okuhlukahlukene. Ezimweni ezidumile kakhulu zezinsuku zonke ungakhumbula lokhu okulandelayo:

1. Ikhukhamba-kefir yokudla . Ngosuku ovumelekile ukuba adle kuze kufike ku-1 kg yamakhukhamba bese uphuza ilitha elilodwa le-kefir ephansi. Kuyingozi ukusebenzisa izinsuku ezingaphezu kwezinsuku ezingu-5 kuya kwezingu-7.
2. Ukudla kwe-Apple-cottage cheese . Ngosuku okufanele udle u-1 kg wama-cottage ushizi wamafutha futhi ama-apula 3-4. Ukunamathela ekudleni okunjalo zonke izinsuku ezingu-7.
3. Ukudla esibelethweni senkukhu . Ngosuku, ungadla u-1 kg webele lwezinkukhu obilisiwe, wengeze kuphela ama saladi amaqabunga, kanye kanye ngosuku - imifino emisha.

Noma iyiphi yalezi zondlo iveza ukuntuleka kwamavithamini nezakhi ngenxa yokudla okuncane, okungenakho nomthelela omuhle empilweni.

Ukudla okulungile kwesisindo sokulahlekelwa kwesisindo

Ukuze ulethe ngempela inani, kufanele udinga ukudla okunempilo okunomsoco. Izimiso zakhe zilula:

1. Ukudla kwasekuseni kufanele kufaka amaprotheni, amafutha kanye nama-carbohydrate ayinkimbinkimbi (isibonelo, i-porridge, i-sandwich egcwele okusanhlamvu nesifuba, i-spoon yamafutha omnqumo, itiye).
2. Isidlo kufanele silinganiselwe njengendlela yokudla kwasekuseni (isibonelo, ukukhwabanisa ngemifino nokusika).
3. I-snack kufanele ihlanganise amaprotheni kuphela namafutha (isibonelo, itiye ngaphandle noshukela nge-ushizi ushizi).
4. Isidlo kufanele sihlanganise amaprotheni kanye ne-fiber (isibonelo, isitshalo semifino kanye nenhlanzi ebhaka).

Kufanelekile ukhethe izingxenye zamasayizi aphakathi, udla njalo, udla ukudla amahora 3-4 ngaphambi kokulala, kanti izindawo eziyinkinga zizoyeka ukukukhathaza.