Ukwenza njani ukutya kweSobho yeKhaphetshu? Uluhlu lokutya okuSlimming

Ngaba ufuna ukunciphisa umzimba ngokukhawuleza? Ukutya kweSobho yeKhaphetshu kanye into oyifunayo! Ngokutya oku kutya, unokulahlekelwa ukuya kuthi ga kwiikhilogram ezi-7 kwiintsuku nje ezisi-5.

Akunjalo? Ukutya isuphu yekhaphetshu kuphela iintsuku ezisi-7 kunokubonakala kunganancasa. Nangona kunjalo, akufuneki usele isuphu yekhaphetshu kuphela. Kukho neziqhamo, imifuno kunye neeprotheni kwisicwangciso sokutya ukuze usebenze imetabolism yakho.

Ukutya kweSobho yeKhaphetshuOlona phawu lubalulekileyo koku kutya kukuba kukunceda uhlale usebenza, unamandla kwaye oku kutya kuluncedo epokothweni.

Kodwa khumbula, esi sicwangciso sokutya asikhuthazwa ukuba sinciphise ubunzima bexesha elide. Ngapha koko, ukungakhuseleki kwakho kunokuba buthathaka emva kokutya. Zininzi izinto ekufuneka uzazi malunga nokutya. kwinqaku "iresiphi yesuphu yekhaphetshu yokutya", "uluhlu lokutya kwekhaphetshu", "ubungakanani bobunzima bokutya kwekhaphetshu", "iresiphi yesuphu yekhaphetshu yenza buthathaka" kuya kuxutyushwa izihloko.

Yintoni Ukutya KweSophu yeKhaphetshu?

Ukutya kweSobho yeKhaphetshuSisicwangciso sokutya esibonelela ngokulahleka kwesisindo sexesha elifutshane. Esi sicwangciso sokutya esilula kunye nesiqingatha seyure sokuzilolonga sisebenza ngcono kunye nenkqubo yokulahleka kwesisindo esiqhelekileyo kunokubila iinyanga.

Ukubhitya ngeSuphu yeKhaphetshu

Ukutya kweSobho yeKhaphetshuKwenza buthathaka umzimba ngokuqalisa ukutshiswa kwamafutha. Oku kutya kunqanda ukuthathwa kweekhalori kwaye kunyanzela umzimba ukuba usebenzise amanqatha njengomthombo wamandla.

I-fiber ephezulu kunye nekhalori ephantsi (i-100 cal nge-20 grams yesobho) isobho sekhaphetshu kwisicwangciso sokutya sichazwe kakhulu kwizigulane ezityebileyo. kuxoxwe ngezantsi Isicwangciso sokutya isuphu yekhaphetshu yeentsuku ezi-7Unako kwakhona ukunciphisa umzimba ngokuyilandela.

Iintsuku ezisi-7 zeSuphu yeKhaphetshu yeDiet List

Isicwangciso sokutya isuphu yekhaphetshuKukho iinguqulelo ezahlukeneyo ze. Kufuneka unamathele kwitshathi yokutya engqongqo kwixesha leentsuku ezi-7. Isuphu yekhaphetshu sesona sithako siphambili kwaye sidityaniswa nokunye ukutya ukuhlangabezana neemfuno zakho zesondlo.

USUKU 1: Iziqhamo kuphela

Amanzi ashushu kunye nokucudiswa kwesiqingatha selamuni kusasa

kwasekuseni

Apple, Orange, Kiwi njl. Yitya iziqhamo ezifana (ngaphandle kweebhanana)

Isidlo

Isobho seklabishi + 1 ipesika

I-snack

1 iapile

Isidlo sangokuhlwa

Isobho seklabishi + 1 isitya esincinci se-melon

Ukutya okutyiwayo

Iziqhamo: Iapile, ipesika, iplam, igwava, iorenji, inectarine, imelon, ivatala kunye nekiwi.

Imifuno : Ikhaphetshu, itswele, iiliki, iseleri, iminqathe, isipinatshi kunye neembotyi eziluhlaza.

Ioli : Ioyile yomnquma, ioyile yebran yerayisi, ioyile yembewu yehemp, ioli yelinseed, ioli kajongilanga, ibhotolo kunye nepeanut butter.

Amandongomane kunye nembewu: Imbewu yethanga, imbewu yeflakisi, iialmonds, iiwalnuts kunye nehazelnuts.

Amayeza kunye neziqholo: Amagqabi eCoriander, parsley, rosemary, thyme, dill, cardamom, black pepper, sinamon, fenugreek, ikumin, safron, garlic, ginger, turmeric powder kunye ne-bay leaf.

Iziselo: Iti eluhlaza, iti emnyama, ikofu emnyama, i-herbal tea, ijusi entsha kunye namanzi ekhokhonathi.

Ukutya okufuneka sikuphephe

Iziqhamo: Ibhanana, imango, idiliya, icherry kunye nepapaya.

Imifuno: Iitapile kunye neebhatata.

Iisiriyeli: Zonke iintlobo zeenkozo, kubandakanywa irayisi emdaka kunye ne-oats.

Ioli : Imayonnaise, imajarini kunye neoli yemifuno.

Amandongomane kunye nembewu: IiCashews.

Iziselo : Utywala, iijusi zeziqhamo ezipakishiweyo 

Iisosi: I-ketchup, i-chili sauce, i-soy sauce, i-mayonnaise

Ekupheleni kosuku lwe-1

Ekupheleni kosuku lokuqala, uya kuziva ulula kwaye uya kuziva ulungile kakhulu. Izondlo kwiziqhamo kunye nesobho sekhaphetshu ziya kugcina amandla akho aphezulu imini yonke kwaye uya kujonga phambili kumhla we-1 wokutya.

USUKU 2: Imifuno kuphela

Ekuseni ngentsasa engenasweet okanye iti eluhlaza okanye emnyama

kwasekuseni

Isipinatshi okanye i-carrot smoothie

Isidlo

Isuphu yekhaphetshu kunye nemifuno emininzi njengoko ufuna (ngaphandle kwee-ertyisi, umbona, kunye neminye imifuno enesitatshi)

I-snack

Isitya esincinci sekhukhamba okanye isanqante

Isidlo sangokuhlwa

Isuphu yekhaphetshu + i-broccoli eyosiweyo kunye ne-asparagus

Ukutya okutyiwayo

Imifuno: I-leeks, i-celery, iklabishi, i-karoti, i-tomato, i-turnips, i-broccoli, iimbotyi eziluhlaza, iklabishi, isipinashi, i-asparagus, i-beet, i-okra.

Ioyile: Ioyile yomnquma, ioyile yebran yerayisi, ioyile yembewu yehemp, ioli yelinseed, ioli kajongilanga, ibhotolo kunye nepeanut butter.

Amandongomane kunye nembewu: Imbewu yethanga, imbewu yeflakisi, iialmonds, iiwalnuts kunye nehazelnuts.

Amayeza kunye neziqholo:Amagqabi e-Coriander, iparsley, irosemary, i-thyme, idill, i-pepper emnyama, i-sinamon, i-fenugreek, i-kumin, i-safron, i-garlic, i-ginger, i-turmeric powder kunye ne-bay leaf.

Iziselo: Iti eluhlaza, iti emnyama, ikofu emnyama, i-herbal tea, ijusi entsha

Ukutya okufuneka sikuphephe

Imifuno: Iitapile kunye neebhatata.

Iziqhamo: Yeka ukutya zonke iziqhamo namhlanje.

Iisiriyeli: Ziphephe zonke iintlobo zeenkozo, kubandakanywa irayisi emdaka kunye ne-oats.

Ioli : I-avocado, ioli ye-safflower, ioli yombona kunye neoli ye-cottonseed.

Amandongomane kunye nembewu: iicashews

Iziselo: Utywala, iijusi ezipakishiweyo

Iisosi: I-ketchup, i-chili sauce, i-soy sauce, i-mayonnaise

2.Ekupheleni kosuku

Lungiselela i-snacks kunye nesidlo sakusasa kunye neenxalenye eziphilileyo zemifuno. Ngenxa yokuba imifuno iqulethe i-fiber eninzi yokutya, impilo yakho yamathumbu iya kuphucuka.

Ngoku loo mini i-2 iphelile ngempumelelo, uya kulungela ngakumbi usuku lwesi-3.

USUKU 3: Iziqhamo kunye nemifuno

Amanzi afudumeleyo kunye nejusi yelamuni kusasa kunye ne-1 tablespoon yobusi obuphilayo

kwasekuseni

I-Orenji, i-apile kunye ne-watermelon smoothie

okanye

Irharnati kunye nekherothi smoothie

Isidlo sasemini

Isuphu yekhaphetshu ngaphandle kwemifuno enesitatshi

I-snack

Ijusi yepiyinapile entsha okanye ijusi yemelon

Isidlo sangokuhlwa

Isobho seklabishi kunye ne-1 kiwi okanye i-strawberry

Ukutya okutyiwayo

Imifuno: Ieeks, isilimo esidliwayo esinamagatsha anamanzi, izaqathe, utamatisi, i-turnips, i-broccoli, imifuno, iimbotyi eziluhlaza, isipinashi, i-asparagus, i-beet, i-okra.

Iziqhamo: I-Kiwi, ivatala, imelon, iplam, irharnathi, iqunube kunye nephayinapile.

Ioyile: Ioyile yomnquma, ioyile yebran yerayisi, ioyile yembewu yehemp, ioli yelinseed, ioli kajongilanga, ibhotolo kunye nepeanut butter.

Amandongomane kunye nembewu: Imbewu yethanga, imbewu yeflakisi, iialmonds, amandongomane, iwalnuts kunye nehazelnuts.

Imifuno kunye neziqholo: Amagqabi e-coriander, i-parsley, i-rosemary, i-thyme, i-dill, i-pepper emnyama, i-sinamon, i-fenugreek, i-cumin, i-safron, i-garlic, i-ginger, i-turmeric powder kunye ne-bay leaf.

Iziselo: Iti eluhlaza, iti emnyama, ikofu emnyama, i-herbal tea, ijusi entsha 

Ukutya okufuneka sikuphephe

Imifuno :Iitapile, iibhatata kunye neeradishi.

Iziqhamo: Imango, umdiliya oluhlaza, umdiliya omnyama kunye namapere.

Iisiriyeli: Ziphephe zonke iintlobo zeenkozo.

Ioli :I-margarine, i-safflower oil, i-corn oil kunye ne-cottonseed oil.

Amandongomane kunye nembewu: iicashews

Iziselo :Utywala, iijusi ezipakishiweyo

Iisosi: I-ketchup, i-chili sauce, i-soy sauce, i-mayonnaise

3.Ekupheleni kosuku

3.Ekupheleni kosuku uya kuziva utshintsho olubonakalayo emzimbeni wakho. Ungaziva unqwenela ngokugqithisileyo isidlo sangokuhlwa. Yilungise ngeglasi yebhotolo.

Usuku lwe-3 luphelile ngempumelelo. Lungela usuku lwesi-4 ukuba ufuna ngokwenene ukubukeka kakuhle.

 4.USUKU: Ibhanana kunye nobisi

Ekuseni kusasa eluhlaza okanye iti emnyama kunye nejusi yelamuni

kwasekuseni

Ibhanana eyi-1 kunye ne-1 iglasi yobisi

Isidlo sasemini

Isobho seklabishi ngaphandle kwemifuno yesitatshi

I-snack

I-Banana milkshake

Isidlo sangokuhlwa

Isuphu yekhaphetshu kunye ne-1 ikomityi yeyogathi ephantsi kwamafutha

Ukutya okutyiwayo

Imifuno: I-leeks, i-celery, i-carrots, i-tomato, i-turnips, i-broccoli, imifino, iimbotyi eziluhlaza, isipinashi, i-Brussels ihluma, i-asparagus, i-beet, i-okra.

Iziqhamo: I-Banana, i-kiwi, i-melon kunye ne-apula.

Ubisi : Ubisi, ibhotolo kunye neyogathi enamafutha aphantsi.

Ioyile: Ioyile yomnquma, ioyile yebran yerayisi, ioyile yembewu yehemp, ioli yelinseed, ioli kajongilanga, ibhotolo kunye nepeanut butter.

Amandongomane kunye nembewu: Imbewu yethanga, imbewu yeflakisi, iialmondi kunye nehazelnuts.

Amayeza kunye neziqholo: Amagqabi e-Coriander, iparsley, irosemary, i-thyme, idill, i-pepper emnyama, i-sinamon, i-fenugreek, i-kumin, i-safron, i-garlic, i-ginger, i-turmeric powder kunye ne-bay leaf.

Iziselo: Iti eluhlaza, iti emnyama, ikofu emnyama, i-herbal tea, ijusi entsha. 

Ukutya okufuneka sikuphephe

Imifuno : Iitapile, iibhatata kunye neeradishi.

Iziqhamo : Imango, umdiliya oluhlaza, umdiliya omnyama kunye namapere.

Iisiriyeli :Ziphephe zonke iintlobo zeenkozo.

Ioyile: I-margarine, i-safflower oil, i-corn oil kunye ne-cottonseed oil.

Amandongomane kunye nembewu: I-cashews, i-walnuts kunye ne-macadamia nuts.

Iziselo: Utywala, iijusi ezipakishiweyo

Iisosi: I-ketchup, i-chili sauce, i-soy sauce, i-mayonnaise

4.Ekupheleni kosuku

Ekupheleni kosuku lwesi-4, abanye abantu banokuziva bediniwe. Imonotony yobisi, ibhanana kunye nesuphu yekhaphetshu inokukwenza ukruquke ngesicwangciso sakho sokutya.

Kodwa xa ujonga umzimba wakho esipilini, uya kufumanisa ukuba eminye imingeni iyasebenza. Sukuncama. Uhambe umgama omde. Thatha iintsuku ezimbalwa ukuze ufikelele kubunzima obujoliswe kuko.

Ngoku masiqhubele phambili ukuya kumhla wesi-5, enye yezona ntsuku zibalaseleyo zesi sicwangciso sokutya. 

USUKU 5: Inyama kunye neetumato

Amanzi ashushu anesiqingatha selamuni kusasa

kwasekuseni

Itumato, i-celery smoothie

Okanye

I-bacon ebhityileyo kunye nejusi yetamatato

Isidlo sasemini

Isuphu yekhaphetshu

I-snack

I-tomato, i-carrot kunye ne-coriander leaf smoothie

Isidlo sangokuhlwa

Isuphu yekhaphetshu, inyama yenkomo egayiweyo kunye nesaladi yetamatato

Ukutya okutyiwayo

Imifuno: I-leeks, i-celery, i-carrots, i-tomato, i-turnips, i-broccoli, imifuno, i-radishes, iimbotyi eziluhlaza, isipinashi, i-Brussels sprouts, i-asparagus, i-beet, i-okra, i-gourd ekrakra.

Iziqhamo: Musa ukutya iziqhamo ngolu suku.

Iprotheni: Inyama yenkomo, i-peanuts, isifuba senkukhu, i-salmon, amakhowa kunye nemifuno.

Ioyile: Ioyile yomnquma, ioyile yebran yerayisi, ioyile yembewu yehemp, ioli yelinseed, ioli kajongilanga, ibhotolo kunye nepeanut butter.

Amandongomane kunye nembewu: Imbewu yethanga, imbewu yeflakisi, iialmondi kunye nehazelnuts.

Amayeza kunye neziqholo: Amagqabi e-Coriander, iparsley, irosemary, i-thyme, idill, i-pepper emnyama, i-sinamon, i-fenugreek, i-kumin, i-safron, i-garlic, i-ginger, i-turmeric powder kunye ne-bay leaf.

Iziselo: Iti eluhlaza, iti emnyama, ikofu emnyama, i-herbal tea, ijusi entsha. 

Ukutya okufuneka sikuphephe

Imifuno: Iitapile, iiertyisi eziluhlaza, umbona oswiti kunye neebhatata.

Iziqhamo :Imango, umdiliya oluhlaza, umdiliya omnyama kunye namapere.

Ioyile: I-margarine, i-safflower oil, i-corn oil kunye ne-cottonseed oil.

Iisiriyeli: Ziphephe zonke iintlobo zeenkozo.

Amandongomane kunye nembewu: I-cashews, i-walnuts kunye ne-macadamia nuts.

Iziselo: Utywala, iijusi ezipakishiweyo.

Iisosi: I-ketchup, i-chili sauce, i-soy sauce, i-mayonnaise.

5.Ekupheleni kosuku

Lumka ngosuku lwesi-5. Ukutya ngokugqithiseleyo ngolu suku kuchaphazela ukulahlekelwa kwesisindo sakho kunye nokusebenza. Xa isetyenziswe ngokuchanekileyo, uya kuzalisa iiprotheni ozilahlekileyo kwaye uya kuziva unamandla kunanoma yimuphi omnye umhla kolu kutya.

Masiqhubele phambili kusuku lwesi-6, kusuku olulandelayo xa unokutya okunye ukutya okunomdla ngakumbi.

USUKU 6: Inyama kunye nemifuno

Amanzi ashushu kwasekuseni ngeapile kunye nelamuni

kwasekuseni

1 isitya se-oats yemifuno

Isidlo

Isuphu yekhaphetshu kunye nenkomo / isifuba senkukhu / amakhowa

I-snack

1 iglasi yekiwi kunye nejusi ye-apula

Isidlo sangokuhlwa

Isuphu yekhaphetshu kunye nenyama yenkomo eyosiweyo / ibele lenkukhu / intlanzi 

Ukutya okutyiwayo

Imifuno: I-leeks, i-celery, i-carrots, i-tomato, i-turnips, i-broccoli, iimbotyi eziluhlaza, isipinashi, i-Brussels sprouts, i-asparagus, i-beet, i-okra, i-gourd ekrakra.

Iprotheyini : Inyama yenkomo, i-peanuts, isifuba senkukhu, i-salmon, amakhowa kunye nemifuno.

Ioli :Ioyile yomnquma, ioyile yebran yerayisi, ioyile yembewu yehemp, ioli yelinseed, ioli kajongilanga, ibhotolo kunye nepeanut butter.

Amandongomane kunye nembewu: Imbewu yethanga, imbewu yeflakisi, iialmondi kunye nehazelnuts.

Amayeza kunye neziqholo: Amagqabi e-Coriander, iparsley, irosemary, i-thyme, idill, i-pepper emnyama, i-sinamon, i-fenugreek, i-kumin, i-safron, i-garlic, i-ginger, i-turmeric powder kunye ne-bay leaf.

Iziselo: Iti eluhlaza, iti emnyama, ikofu emnyama, i-herbal tea, ijusi entsha. 

Ukutya okufuneka sikuphephe

Imifuno : Iitapile, iiertyisi eziluhlaza, umbona oswiti kunye neebhatata.

Iziqhamo : Imango, umdiliya oluhlaza, umdiliya omnyama kunye namapere.

Iisiriyeli : Ziphephe zonke iintlobo zeenkozo.

Ioli : I-margarine, i-mayonnaise, ioli yengqolowa kunye neoli ye-cottonseed.

Amandongomane kunye nembewu: I-cashews, i-walnuts kunye ne-macadamia nuts.

Iziselo : Utywala, iijusi ezipakishiweyo.

Iisosi: I-ketchup, i-sauce yetshili, i-soy sauce, i-mayonnaise kunye ne-tartar sauce.

6.Ekupheleni kosuku

Ekupheleni kosuku lwe-6, uya kuqala ukuqaphela ukuphuculwa kwesakhiwo semisipha kunye namandla. Umzimba wakho uya kubonakala uqingqwe ngakumbi kunangaphambili.

Ekugqibeleni kushiyeke imini enye...

Usuku lwe-7: Irayisi eBrown, imifuno kunye neeJusi zeziqhamo ezingenasweet

Iti yasekuseni yesinamoni

kwasekuseni

Ijusi ye-apula okanye i-kiwi smoothie

Isidlo sasemini

Irayisi eBrown, iminqathe kunye nesipinatshi, kunye neelentile ezibilisiweyo.

I-snack

Iziqhamo ngaphandle kwama-apile okanye iibhanana

Isidlo sangokuhlwa

Isobho seklabishi kunye namakhowa atyunjiweyo

Ukutya okutyiwayo

Imifuno: I-leeks, i-celery, i-carrots, i-tomato, i-turnips, i-broccoli, imifuno, i-radishes, iimbotyi eziluhlaza, isipinashi, i-Brussels sprouts, i-asparagus, i-beet, i-okra, i-gourd ekrakra.

Iziqhamo: I-apile, i-kiwi, ivatala, i-melon, iplam, i-orenji, i-grapefruit, i-nectarine kunye ne-guava.

Iprotheyini : Amakhowa kunye nemifuno.

Iisiriyeli : Irayisi emdaka, i-oats, iquinoa kunye nengqolowa eqhekekileyo.

Ioli : Ioyile yomnquma, ioyile yebran yerayisi, ioyile yembewu yehemp, ioli yelinseed, ioli kajongilanga, ibhotolo kunye nepeanut butter.

Amandongomane kunye nembewu: Imbewu yethanga, imbewu yeflakisi, iialmondi kunye nehazelnuts.

Amayeza kunye neziqholo: I-Coriander, i-parsley, i-rosemary, i-thyme, i-dill, i-pepper emnyama, i-cardamom, i-sinamon, i-fenugreek, ikumin, i-safron, i-garlic, i-ginger, i-turmeric powder kunye ne-bay leaf.

Iziselo: Iti eluhlaza, iti emnyama, ikhofi emnyama, i-sinamoni, i-herbal tea, ijusi entsha. 

Ukutya okufuneka sikuphephe

Imifuno: Iitapile, iiertyisi eziluhlaza, umbona oswiti kunye neebhatata.

Iziqhamo : Imango, umdiliya oluhlaza, umdiliya omnyama kunye namapere.

Ioli : I-margarine, i-safflower oil, i-corn oil kunye ne-cottonseed oil.

Amandongomane kunye nembewu:I-cashews, i-walnuts kunye ne-macadamia nuts.

Iziselo:Utywala, iijusi ezipakishiweyo.

Iisosi: I-ketchup, i-chili sauce, i-soy sauce, i-mayonnaise.

7.Ekupheleni kosuku

Ndiqinisekile ukuba uwuvile umahluko. Awulahlekelwanga kuphela ubunzima bamanzi, kodwa kunye namafutha. ukwenza umthambo rhoqo kwaye isicwangciso sokutya isuphu yekhaphetshuUsebenza ngakumbi kwaye unethemba kwimbono yakho, enye yezona nzuzo zibalaseleyo zokuziqhelanisa

Akukhuthazwa ngokungqongqo ukuba ulandele esi sicwangciso sokutya ngaphaya komhla we-7.

Emva koSuku lwe-7

Isicwangciso sokutya isuphu yekhaphetshuEkubeni yinkqubo yokulahlekelwa kwesisindo esifutshane, akufanele isetyenziswe emva komhla we-7. Ukutya iikhalori eziphantsi ixesha elide kuya kumisa umzimba ukuba ulahlekelwe isisindo kwaye ungene kwimodi yendlala. Oku kunokubangela ubunzima.

Ukuthatha ikhefu iveki okanye ezimbini kunceda ukuphula i-monotony kwaye ayivumeli umzimba ukuba uqhelane nokutya okuphantsi kweekhalori.

Ukuqwalasela iimfuno zemihla ngemihla zesondlo, nantsi eyona nto yokuqala amafutha atshisa iresiphi yekhaphetshu yesuphu Apho.

Iresiphi yeSuphu yeKhaphetshu yokutya

Isuphu yekhaphetshu enciphileyo kulula ukuyilungisa. Nantsi iresiphi...

izinto

• 4 iikomityi zinqunqwe fresh kale
• Iiglasi ezi-6 zamanzi
• 1 itswele
• Iimbotyi ezi-3 okanye ezi-4
• I-celery e-2
• I-carrot eyi-1 encinci
• 6 i-clove yegalikhi ecolekileyo
• Amakhowa ama-3 amancinci
• Ityuwa kunye ne-pinch yeswekile
• I-1 ithisipuni yeoli yesesame ye-flavour
• Amaqabunga e-Coriander kunye ne-pinch ye-pepper emnyama ukuhlobisa

Ukulungiswa kwe

– Bilisa amanzi ngembiza enkulu.

– Yongeza zonke izithako kwaye udibanise kakuhle.

– Bilisa kubushushu obuphantsi kangangemizuzu eyi-15-20.

– Galela ityuwa neswekile kwaye uqhubeke ubilisa imifuno.

– Emva kokucima ubushushu, yongeza ioyile yesesame, ipepile emnyama kunye namagqabi ekoriyandire.

-Abo bafunayo banokudlula nge-blender ukuze bayinciphise.

Izibonelelo zokutya kweSobho yeKhaphetshu

ukuncipha ngokukhawuleza kobunzima

Ukutya kweSobho yeKhaphetshuInceda ukunciphisa umzimba ngokukhawuleza ngexesha elifutshane. Ngokutya oku kutya, unokulahlekelwa ukuya kuthi ga kwiikhilogram ezi-7 kwiintsuku nje ezisi-5. 

Inika amandla

Ekuqaleni, ikhaphetshu isuphu ukutya Inokukwenza uzive ubuthathaka kwaye udiniwe ngenxa yetyhefu kunye nokutya okwenziwayo okushiya umzimba wakho.

Ezi ziphumo ziyahluka ngokwahlukeneyo kwaye ekugqibeleni ziya kuncipha. Ngomhla wesine weprogram, uya kuba nokwanda okukhulu kumanqanaba amandla.

Ukutya kunye neevithamini

Oku kutya kukubonelela ngokutya okunempilo ngokwezondlo kunye neevithamini. Ukwanalo nelungelo lokutya iziqhamo kunye nenyama engasikelwanga mda. Oku kunika umzimba wakho ukunyusa okubalulekileyo kwiivithamini.

ilula kwaye itshiphu

Ukutya kweSobho yeKhaphetshu Kulula ukuyilandela kwaye iqulethe izinto ezifikeleleka lula kuye wonke umntu. Ayibandakanyi izicwangciso zokutya ezintsonkothileyo okanye izongezo zokutya ezibizayo.

Akuyomfuneko ukwenza umthambo. Konke okufuneka ukwenze kukutya iziqhamo ezinempilo kunye nemifuno enesuphu yekhaphetshu kangangeentsuku ezisixhenxe.

Ukutya kweSobho yeKhaphetshuNangona into yokuba inika iziphumo ezilungileyo malunga nokunciphisa umzimba, ayikhuthazwa ngabasebenzi bezempilo. Oku kutya kunokuba nemiphumo emibi kwaye kufuneka uqaphele ngaphambi kokuba ulandele isicwangciso sokutya.

Ukutya kwekhaphetshu kuyingozi

kubangela indlala

Esi sicwangciso sokutya asinawo amafutha asempilweni kunye neecarbohydrates ezintsonkothileyo ezifunekayo ukwanelisa umdla wakho kwaye uzive ugcwele. Oku kunokukwenza uzive ulambile.

ingxaki yegesi

Ukutya kweSobho yeKhaphetshuNgelixa usebenzisa oku, ingxaki yegesi inokwenzeka. Ukusetyenziswa ngokugqithisileyo kweminye imifuno efana nekhaphetshu kunye ne-broccoli kunokubangela igesi kwaye unokuziva udumbile.

Umngcipheko wokudinwa

Oku kutya kufuna ukuncitshiswa kakhulu kwekhalori, okuya kubangela ukuba amanqanaba akho amandla ehle kwaye unokufumana ukukhathala.

Iicarbohydrate kunye namafutha anempilo ngumthombo wamandla emizimbeni yethu. Ukushiya ezi zondlo zibalulekileyo kusetyenziso lwakho lwemihla ngemihla kunokukushiya uziva ulele kwaye ukonqena imini yonke. Usenokuswela amandla okusebenza neminye imisebenzi.

Akwanelanga ukondla

Ukutya kweSobho yeKhaphetshu ayifakwanga ngolungelelwano olulungeleleneyo kwaye ayisekelwanga kwimigaqo yokunciphisa umzimba. Ayikuvumeli ukutya okugqithisileyo kweeprotheni kunye neecarbohydrates. Ke ngoko, unokuba unengxaki yokungondleki ngelixa ulandela oku kutya.

ukuchama rhoqo

Ukusebenzisa isuphu kunye namanzi kakhulu kwesi sidlo kunokubangela ukuba uchame ngaphezu kwesiqhelo. Ikhaphetshu yi-diuretic yendalo, eyenza ukuba amanzi akhululwe emzimbeni wakho.

Ukuba nesiyezi

Isiyezi sesinye isiphumo soku kutya, ukunqongophala kwecarbohydrates kunye namafutha ekutyeni kunokubangela ukuba umzimba udinwe ude ufe isiqaqa. Oku kunokunyangwa kuphela ngokunyuka kwekhalori yokutya.

iingozi zempilo

Akuyona inkqubo yokulahlekelwa kwesisindo sendalo njengoko i-90% yobunzima obulahlekileyo bubunzima bamanzi kwaye akukho mafutha. Amafutha angaphezulu awayesemzimbeni wakho phambi kokutya aya kuhlala ekhona.

Ngenxa yexabiso layo eliphantsi lezondlo, liya kubeka umzimba wakho kwimodi yokulamba kunye neyokugcina amandla, ngaloo ndlela inciphisa imetabolism kwaye ibe nefuthe elichaseneyo.

Iingcebiso zokutya kwekhaphetshu

– Ngelixa kulo kudla, khetha iziqhamo ezinesalathiso esisezantsi se-glycemic index kunye nemifuno enomsoco.

– Yongeza imithombo elungileyo yeprotheyini efana namakhowa kunye neelentile kwisuphu yekhaphetshu yakho.

-Lala kakuhle kwaye uvumele ingqondo yakho iphumle.

– Ngeejusi ezintsha ezingenaswekile.

– umthambo. Relax, phefumla kwaye uphumle phakathi kwemithambo.

- Qiniseka ukuba uyayitya inyama. Iza kubonelela umzimba wakho ngeprotheyini eyidingayo ekusebenzeni ngcono kwezihlunu. Ukuba awuyityi inyama, unokuziva ubuthathaka. Ukuba akukho nyama yenkomo, yitya intlanzi okanye inkukhu.

– Landela oku kutya kangangeentsuku ezisi-7 kuphela. Musa ukwandisa ixesha. Kuya kuwenza buthathaka umzimba wakho kunye namajoni omzimba.

– Kuphephe utywala.

-Kuphephe ukusebenzisa izimuncumuncu ezenziweyo kwezi ntsuku zisixhenxe.

– Musa ukusebenzisa ityuwa eninzi okanye iziqholo ukwenza isuphu.

– Kuphephe ukusebenzisa iiavokhado, iziqhamo ezomisiweyo, ipayinapile kunye nemango.