Ukutya koMkhosi 3 Kilos ngeentsuku ezi-5-Ukwenza njani ukutya koMkhosi?

Ngaba ufuna ukunciphisa iikhilogram ezi-3 ngeentsuku ezi-5? Emva koko"ukutya kwamajoniUngazama”!

ukutya emkhosini kwaziwa njenge ukutya emkhosiniIjolise ekunyuseni izinga le-metabolic ngokunciphisa ukutya kwekhalori. 

ukutya kwamajoniUkutya okusetyenzisiweyo ekutyeni kuphucula ukuvakalelwa kwe-insulin. Oku kunceda ukuthoba amanqanaba eglucose yegazi kunye nokuncipha komzimba.

Kodwa awukwazi ukulahlekelwa ngamanqatha kwiintsuku ezi-3. Ikakhulu bubunzima bamanzi. Kufuneka wenze umthambo ukugcina ubunzima olahlekelwayo kwaye wenze amafutha asebenze.

Ingongoma ekufuneka uyiqaphele uluhlu ukutya emkhosini Ngokuqinisekileyo ayikhuthazwa ngabantu abadala, oomama abancancisayo kunye nabasetyhini abakhulelweyo.

Kwenziwa njani ukutya komkhosi?

Ekutyeni kwejoni Ukutya okunomsoco kunye ne-calorie ephantsi kuyadliwa. Akukho ngaphezu kwe-3 calories ngosuku ngeentsuku ezi-1000. Nantsi imini uluhlu lwezidlo zasemkhosini...

uluhlu ukutya emkhosini

Uluhlu lokutya lweentsuku ze-1

Xa uvuka ekuseni: Amanzi afudumele alungiselelwe nge-tablespoon ye-1 yobusi kunye nejusi yesiqingatha semon

Isidlo sakusasa: 1 icephe le peanut butter, 1 ikomityi yekofu okanye iti, isiqingatha segrapefruit, isilayi esinye setosti

I-Snack: 6 iialmond, isiqingatha seglasi yekhukhamba

Isidlo sasemini: 1/2 ikomityi yetyhuna, isilayi esi-1 se-toast, ½ ikomityi yesipinatshi

I-Snack: 1 ikomityi yeti eluhlaza okanye ikofu engenasweet, 1 cereal biscuit

Isidlo sangokuhlwa: Inkukhu okanye intlanzi, isiqingatha sekomityi yeembotyi eziluhlaza, isiqingatha sebhanana, iapile e-1, i-1 scoop encinci ye-vanilla ice cream

• Okunye ukutya okunokutyiwa ngosuku loku-1

Iziqhamo: Imelon, ivatala, iorenji, iapile, kiwi, tangerine.

Imifuno: I-Celery, i-leek, iklabishi, isitshalo seqanda, i-asparagus, iimbotyi eziluhlaza, isipinashi, i-broccoli, i-karoti, i-beet, i-radishes, i-scallions, i-ertyisi, i-tomato.

Iprotheni: Intlanzi, isifuba senkukhu, i-lean turkey, inyama yenkomo ebhityileyo, iimbotyi zepinto, ii-chickpeas, isoya, iilentile.

Ubisi: Ubisi olunamafutha aphantsi, i-yogurt ephantsi, amaqanda, ibhotela.

Ioyile: Ioli yomnquma, ioli yembewu ye-hemp, ioli ye-linseed.

Iziselo: Iziqhamo ezitsha kunye nejusi yemifuno, i-ayran, iziselo ze-detox.

Iisosi: I-sauce ye-mustard, i-sauce eshushu.

Amayeza kunye neziqholo: I-Mint, i-coriander, i-rosemary, i-thyme, i-dill, imbewu ye-fennel, i-cumin, imbewu ye-fenugreek, i-turmeric yomgubo, i-allspice.

• Yintoni ongamele uyitye ngosuku loku-1

Iziqhamo: imango kunye nejackfruit

Ubisi: Ubisi olupheleleyo, iyogathi enamafutha agcweleyo, ikhilimu enamafutha agcweleyo

Ioyile: Ioli yemifuno, ibhotela, i-margarine, i-mayonnaise

Iziselo: Iziselo zekhabhoni, ijusi epakishweyo, utywala

Iisosi: I-ketchup, i-sauce ye-barbecue, i-chili sauce

Uluhlu lokutya lweentsuku ze-2

Xa uvuka ekuseni:Amanzi ashushu kunye ne-1 ithisipuni ye-apile cider iviniga yongezwa

Isidlo sakusasa: Iqanda eli-1 elibilisiwe, i-1 isilayi sesonka se-multigrain, isiqingatha sebhanana

I-Snack: I-1 iglasi yejusi ye-karoti, i-almonds ezi-2

Isidlo sasemini: I-Asparagus, iqanda eli-1 elibilisiwe, ii-pretzels ezi-5, isiqingatha seglasi ye-cottage cheese

I-Snack: 1 ikomityi yeti eluhlaza okanye ikofu engenaswekile, iibhisikidi ze-multigrain

Isidlo sangokuhlwa: Iisoseji ezi-2, iglasi e-1 ye-broccoli, isiqingatha seglasi yeminqathe, ibhanana e-1, ice cream encinci ye-ayisikrimu.

• Uluhlu lokutya okufuneka kwaye akufanele kudliwe ngosuku lwe-2 lufana nomhla woku-1.

Uluhlu lokutya lweentsuku ze-3

Xa uvuka ekuseni: Imbewu yeFenugreek ifakwe kwi-1 iglasi yamanzi 

Isidlo sakusasa: 1 isilayi se-cheddar ushizi, iipretzels ezi-5, i-apula encinci eyi-1

I-Snack: 4 i-walnuts, i-1 iglasi yobisi oluphantsi

Isidlo sasemini: Iqanda eli-1 elibilisiwe, i-1 isilayi se-toast, i-1 iglasi yesobho senkukhu

I-Snack: 1 ikomityi yeti eluhlaza okanye ikofu engenaswekile, iibhisikidi ze-multigrain

Isidlo sangokuhlwa: Isiqingatha seglasi yetuna eyosiweyo, iglasi e-1 yesipinatshi, isiqingatha sebhanana, isikophu esi-1 se-vanilla ice cream

• Uluhlu lokutya okufuneka kwaye akufanele kutyiwe ngosuku lwesi-3 lufana nezinye iintsuku ezimbini.

Iintsuku emva kosuku lwe-3 (usuku lwesi-4 - usuku lwe-7)

• Ukususela kwi-3rd ukuya kwi-7th day, udle ukutya okunokulinganisela okungadluli kumda we-calorie we-1500 ngosuku. 
• Kwezi ntsuku zine, umzimba wakho uya kuphumla kwaye uchache emva kweentsuku ezi-3 zokutya okunekhalori ephantsi. 
• Kule mihla, umzimba uvame ukuhamba ngaphezu komda wekhalori. Ukuze ugweme ukutya kakhulu, gcina idayari yeekhalori ukujonga ukuba zingaphi iikhalori zokutya kwakho, zingaphi iikhalori ozidlayo ngosuku. 
• Khetha isuphu, izitya zemifuno, intlanzi, inkukhu, iziqhamo okanye iijusi ezintsha. Sela ikofu yakho kunye neti ngaphandle kweswekile. umthambo. Lala ngokwaneleyo.
• ikhalori ephantsi ukutya kwamajonikwaye ungaqhubeki ngaphezu kweentsuku ezintathu. 

Ingaba ukutya komkhosi kuzinzileyo?

• ukutya kwamajoniIye yabenza buthathaka abantu abaninzi ehlabathini. Esi sicwangciso sokutya sithathwa njengekhuselekile. Ngenxa yokuba imifuno emitsha, iziqhamo, iicarbohydrates ezintsonkothileyo kunye neeprotheni ezibhityileyo ziyatyiwa. 
• ukutya kwamajoniUbude beentsuku ezi-3 kuphela.
• Kodwa ukutya kwamajoni ayigcineki. Kuba ngeentsuku ezi-3 uya kulahlekelwa ubukhulu becala ubunzima bamanzi. 
• Ukuba ubuyela kwimikhwa yakho yokutya yangaphambili, ukuba awuzilolongi, uya kubufumana kwakhona ubunzima bamanzi.

ukutya kwamajoniuzame ntoni? Ungabelana nathi ngamava akho.

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