Wonke owesifazane amaphupho wokuziqhenya yena kanye namadoda azungezile. Kulokhu, abesifazane abathile bakhetha ukuqeqeshwa ekuzivocavoca, kuyilapho abanye basebenzisa izindlela ezinjalo zokuthwala isisindo njengokudla. Ungaba mncane futhi ube mnandi ngokudla okulayishiwe okuphumelelayo.
Ukulayishwa kokudla kokulahlekelwa isisindo
Ngamunye ukuphumelela ukulayishwa okuphumelelayo kuhlukaniswe ngezigaba ezinjalo (izinsuku):
- Ama-carbohydrate (ushukela, irayisi izithelo nezithelo) - kuyoba yindlela enhle kakhulu kubo bonke abathandi bezithelo, okusanhlamvu, ushokoledi omnyama namakhowe.
- Ukudla (ukhilimu omuncu, ukhilimu) - asikho isidingo sokudla kuphela ukudla okunamafutha. Imikhiqizo equkethe amafutha enempilo, ungafaka i-avocado, amaqanda kanye neziqu.
- Ukulayishwa kwezinsuku ngokusetshenziswa kweziphuzo (ijusi, amanzi, ama-smoothies) - ijusi kufanele lidakwe kuphela olusha, futhi itiye nekhofi ngaphandle kokungeza ushukela, imikhiqizo yobisi kufanele ibe ngamafutha aphansi.
- Amaprotheni (i-curd, inhlanzi, inyama) - isisekelo sokudla inyama enamafutha aphansi, izinhlobo ezithile zezinhlanzi nezilwane zasolwandle.
Ukulayishwa kokudla ukuhlanzwa komzimba
Indlela ephumelelayo yokukhipha ubuthi nokuhlanza kungaba ukudla ukuze ulayishe umzimba. Lokhu kuyindlela enhle ngisho nangabantu abaye bahlaselwa yinhliziyo. Ngokuqondene nezindlela zesikhathi esifushane zokuhlanzwa, kuyadingeka ukuba wonke umuntu agcine impilo. Ososayensi bayaqiniseka ukuthi amasu anjalo asiza ukusimisa ukusebenza kwamathumbu. Ukudliwa kokulayishwa kunika ukudla okunjalo:
- Ukudla kwasekuseni : i-porridge (incike) nge-apple egayiwe, i-juice ne-rind lemon.
- Usuku lokudla : umhluzi (imifino), iphalishi ngemifino eqoshiwe, isaladi enezimila eziluhlaza.
- Dinner : izimpande zesilimo esidliwayo esinamagatsha anamanzi, i-porridge, izaqathe, imifino, umhluzi (imifino).
Ukudla kokudliwa kweNdlovukazi kaMargarita
Indlela evamile yokuguqulwa kusuka kumdli owaziwayo wokudla okunomsoco uMargarita Koroleva ubizwa ngokuthi ukudla kwe-kefir , ngoba i-kefir ephansi kakhulu iyisisekelo sokudla. Ukulayishwa kokudliwa kweNdlovukazi kwenzelwe izinsuku ezingu-4. Phakathi nalesi sikhathi, kunqatshelwe ukuba udle usawoti, ushukela namafutha, futhi amanzi kufanele adakwe ngamalitha amabili nengxenye. Ukulayishwa kokudla kokulahlekelwa isisindo kubandakanya imenyu enjalo yosuku:
- i-kefir (ingilazi);
- amazambane abilisiwe;
- i-kefir (ingilazi);
- ukhukhamba ezimbili;
- i-kefir (ingilazi);
- inkukhu ebilisiwe;
- i-kefir (indebe yesiqingatha).
Ukulayishwa kokudla ku-oatmeal
Ngenxa yale ndlela yokuguqulwa njengendlela yokudla, kutuswa ukuba upheke isidlo esinyene kakhulu, okufanele sifane ne-jelly. Ukuze ugcine izinto eziningi eziwusizo ngangokunokwenzeka ekotini, awukwazi ukubilisa, awukwazi ukubilisa, ungapheka. Ukuze wenze lokhu, vele uthele ama-flakes ngamanzi abilayo. Lesi sidlo kufanele sikulungiswe ngaphandle kosawoti, ushukela nebhotela. Ukulayishwa kwe-oatmeal kwenzeka ngezinhlobo ezinjalo:
- nge-oatmeal nobisi;
- kuma-coat oatmeal;
- nge-oatmeal nama-apula.
Ukulayishwa ekudleni kwe-oatmeal nobisi
Izithako:
- ama-flakes - 100 g;
- Ubisi olunamafutha aphansi - 2.5 amalitha;
- isinamoni;
- imbewu ye-sesame noma omisiwe.
Ukulungiselela:
- Ama-flakes ayengezwa ubisi obilisiwe futhi upheke kuze kube yilapho usulungile.
- Esikhathini sokupheka okuphekiwe wengeze isinamoni, imbewu ye-sesame noma omisiwe.
Ukulayishwa kokudla kulayisi
Ukudla okunjalo okwesikhashana kungenziwa kanye ngesonto. Ukulayishwa kwelayisi akufanelekile ukusetshenziswa kwansuku zonke, ngakho ungangazi ubude bawo. Uma isimo sezempilo sibuhlungu, kufanele usule ngokushesha ukudla. Kulolu suku, udinga ukukhipha umsebenzi ongokwenyama, njengoba kunethuba lokuthi kusihlwa ukudla kuyodla. Kubalulekile ukukhumbula ngombuso wokuphuza ngosuku olunjalo, ngoba umkhiqizo uqobo unomphumela obophayo.
Ukulayishwa usuku ngosuku irayisi olubomvu
Izithako:
- ilayisi - 150 g;
- amanzi ahlanzekile.
Ukulungiselela:
- Kusihlwa, uthele ilayisi ngamanzi ahlanzekile.
- Esikhathini selayisi ekuseni sageza futhi sibilisiwe ngaphandle kosawoti noshukela.
- Kuphekwe kuhlukaniswe izingxenye ezifanayo eziyisihlanu bese udla usuku lonke.
Ukulayishwa kokudla izinsuku ezingu-7
Indlela eqinisekisiwe futhi ephumelelayo yokunciphisa isisindo kubhekwa ukulayishwa kokudla isonto. Ekudleni kwakhe imenyu ehlukahlukene ezojabulisa wonke owesifazane olahlekelwayo. Nakuba uhambelana nayo yonke imiyalelo yalendlela yokulahlekelwa isisindo njengoba ukulayishwa masonto onke ukulayishwa ngeke kube lula kakhulu. Imenyu yeviki ingaba kanje:
- NgoMsombuluko noLwesine : isidlo sasekuseni - i-skim curd (100 g), izingcezu ezimbili zesinkwa; isidlo - isobho semifino (200 ml), izingcezu ezimbili zesinkwa se-rye, ikhukhamba; isidlo - irayisi elibilisiwe (100 g), ubisi oluhliwe (ingilazi).
- NgoLwesibili noLwesihlanu : ukudla kwasekuseni - amaqanda ankukhuni abilisiwe (izingcezu ezimbili), izinkwa ezimbili zezinkwa ze-rye, utamatisi; Isidlo sasemini - i-borsch eluhlaza (200ml), isifuba se-inkukhu abilisiwe (100 g), ikhukhamba; isidlo - ingilazi ye-fat-fat kefir, isaladi yemifino .
- NgoLwesithathu nangoMgqibelo : kwasekuseni - ushizi onzima (20 g), utamatisi nezinhlamvu ezimbili zesinkwa; Ukudla kwasemini - i-ragout yemifino (200 g), inyama yenkomo ebilisiwe (100 g), utamatisi; i-dinner - vinaigrette (150 g), ingilazi ye-fat-fat kefir.
- NgeSonto : ungadla yonke imikhiqizo. Okuqukethwe kwekhalori ngosuku akufanele kube ngaphezu kuka-600-700 kcal.
Ilayisha ukulayishwa kwezinsuku ezingu-3
Lolu hlelo lwamandla lubandakanya ama- monodidiets amathathu alula, okumele agcinwe nsuku zonke. Phakathi nesikhathi sonke kunconywa ukusebenzisa amalitha amabili amanzi ahlanzekile ngaphandle kwegesi. Ukudayiswa kokudayiswa kwezinsuku ezintathu kungaba nale menyu:
- Usuku lokuqala - i-porridge ye-buckwheat ngaphandle kokushukela nosawoti.
- Usuku lwesibili luyisiprotheni. Emini, udinga ukusebenzisa i-chicken (e-500 g) ye-inkukhu engenamanzi nesikhumba. Phakathi kokudla ungaphuza itiye elihlaza kanye namanzi ngelamula.
- Usuku lwesithathu . Phakathi nosuku, udinga ukuphuza i-litre engamahhafu we-kefir (okuqukethwe kwamafutha - 1.5%). Okudingekayo ukuphuza amanzi amaningi.