Ukudla okunempilo akuyona ngisho nokudla, kodwa uhlelo lokudla okunempilo oluye lwavunyelwa isikhungo sokudla. Into esemqoka okufanele uyiqonde ukuthi ukudla ngaphandle kokulimaza empilweni akunakwenzeka. Kuwo wonke ama-kilogram wesisindo esinqunyiwe kuzothatha izinsuku ezingu-5-7 zokudla okunjalo. Kodwa ama-kilogram ngeke abuyele kuwe, ngoba ususa amafutha, futhi ungaxoshe okuqukethwe kwamanzi nokusemathunjini, njengokudla okusheshayo.
Ukudla okunempilo kokunciphisa umzimba kuncike ezimisweni zokudla okunempilo :
- Imikhiqizo enobungozi ayifakiwe (ukudla okusheshayo, i-soda, ama-sausages, imikhiqizo yokubhema, okubabayo, amafutha, amnandi, aphelile).
- Yidla izikhathi ezingu-3-5 ngosuku, isidlo sokugcina - amahora 3-4 ngaphambi kokulala.
- Ukudla ngaphandle kokulimaza impilo kungukudla okulinganiselayo lapho amaprotheni, amafutha kanye nama-carbohydrate ekhona ngenani elifanele.
- Ukudla ngokweqile kukhishwe! Ngokudla okulodwa awukwazi ukudla okungaphezu kwama-300-400 amagremu okudla - lokhu cishe cishe kufakwe epulini elilodwa elijwayelekile.
Ukudla okunempilo kosuku ngalunye kuhilela imenyu enhle, ehlukahlukene futhi enhle kakhulu, engeke ihlupheke ngokungabi khona kwemikhiqizo eyingozi. Ake sicabangele okuhlukile.
Inketho 1
- Indawo yokudla kwasekuseni - i-oatmeal enezithelo noma izithelo ezomisiwe, itiye.
- Ukudla - isaladi iklabishi, noma yisiphi isobho, ucezu olulodwa lwe-glue.
- Snack - ingilazi ye-1% kefir.
- Dinner - isobho sezinyosi esilisiwe kanye nemifino.
Option 2
- Ukudla kwasekuseni - amaqanda othosiwe avela emaqanda amabili anenani elincinci lebhotela, 1 isinkwa sesinkwa, itiye.
- Isidlo - isaladi yolwandle ngaphambili neqanda, inkukhu nebelethri.
- I-Snack - i-yogurt ephansi yamafutha.
- Dinner - inhlanzi ebhakawe ngemifino.
Option 3
- Ukudla kwasekuseni - ucezu lwesinkwa sokusanhlamvu nge-fat fat-cheese, itiye elihlaza.
- Isidlo - isobho-puree, isaladi yemifino esisha.
- I-snack-pack pack ye-cottage cheese engenamafutha.
- Isidlo - inkukhu esithenji ngaphandle kwesikhumba, izinyosi zekhanda noma iklabishi .
Ukudla kanjalo, uzokunciphisa ngempumelelo isisindo sakho. Into eyinhloko - lawula izingxenye futhi ungazivumeli ukuba ulahlwe ukudla okulimazayo, bese isisindo sakho siza kancane kancane. Futhi uma ujwayele ukudla okunjalo, uzohlale uhlala kancane.