Umxholo wenqaku
Ngaba ufuna ukunciphisa iikhilogram ezi-3 kwiintsuku nje ezi-5? Emva koko Iintsuku ezi-3 zokutya ukhetho oluhle kuwe!
Iintsuku ezi-3 zokutyaIsebenza ngokunciphisa ukuthathwa kwekhalori kunye nokunyusa izinga le-metabolic. Iintsuku ezi-3 zokutyaUkutya okubandakanyiweyo ekutyeni kwandisa uvakalelo lwe-insulin. Oku kunceda ukunciphisa amanqanaba eswekile kwaye kuthintele ukufumana ubunzima.
Kodwa awukwazi ukulahlekelwa ngamanqatha kwiintsuku ezi-3. Uya kuncipha ubukhulu becala ubunzima bamanzi. Ukugcina ubunzima obulahlekileyo kwaye uhlanganise amanqatha, kufuneka wenze umthambo, utye kakuhle, kwaye uphumle ngokufanelekileyo.
Esi sicwangciso sokutya asikhuthazwa ngokungqongqo kubantu abadala, oomama abahlengikazi okanye abafazi abakhulelweyo.
Iintsuku ezi-3 zokutyaEmva kokutya kwekhalori ephantsi kakhulu kwiintsuku ze-3, ubuninzi beekhalori ze-4 zithathwa ngesondlo esiqhelekileyo seentsuku ezi-1500. Ekupheleni kweli xesha leentsuku ezisi-7, kwakhona Iintsuku ezi-3 zokutya kwaye ke ukutya kunokuqhutyelwa ngokutya okuqhelekileyo kweentsuku ezi-4.
Ukutya kuphezulu kwiprotheyini kunye namafutha aphantsi, i-carbohydrates kunye neekhalori. Kwakhona iqulethe indibaniselwano ethile yokutya ukukhawuleza imetabolism kunye nokutshisa amafutha.
Kuxelwa ukuba ukutya kuvumela ukuba ulahlekelwe yi-4-5 kilos ngeveki kwaye ukuba ukutya kuqhubeka, ukuya kuthi ga kwi-1 kilos kunokulahleka kwinyanga eyi-15.
Ngaba ukutya kweentsuku ezi-3 kuyasebenza ekulahlekeni kobunzima?
Ngokophononongo olunye, ukothuka ukutya Izidlo zekhalori eziphantsi kakhulu, ezaziwa ngokuba, zinokunceda ukunciphisa umzimba kwixesha elifutshane.
Ukutya okuphantsi kweekhalori kuthatha ubuninzi beekhalori ze-800 ngosuku. Akunakwenzeka ukuqikelela ukuba bungakanani ubunzima umntu aza kulahlekelwa bubunzima kwiveki e-1 yokutya okunemiqathango kuba inkqubo yemetabolism yomntu wonke yahlukile.
Ngaphandle kokuba isicwangciso senziwe ukugcina ukulahleka kwesisindo emva kokusetyenziswa kwexesha elifutshane leekhalori eziphantsi, ubunzima obulahlekileyo buya kubuya ngokugqithisileyo.
Iintsuku ezi-3 zokutyaImvelaphi yebhayibhile ayicacanga. Ngokutsho kweminye imithombo, ukutya kwadalwa ngabezondlo ezisebenzela umkhosi wase-US njengendlela ekhawulezayo yokunceda amajoni ukuba anciphise umzimba. Kwakhona kuqikelelwa ukuba ukutya kwadalwa yingcali yokuthengisa kwaye kungekhona yi-dietitian.
Ngenxa yesi sizathu, kufuneka uqwalasele olu lwazi ngaphambi kokuba wenze ukutya kwaye wenze isigqibo sokuba uyisebenzise ngokuhambelana neemfuno zakho. Kungcono ufune iingcebiso kwingcali yezondlo okanye ingcali yezokutya.
Uluhlu lokuTyelwa koSuku lwe-3
Isicwangciso sokutya seentsuku ezi-3Kubandakanya ukutya okuphantsi kweekhalori. Ngezi ntsuku zintathu, akufuneki udlulele ngaphaya koko kuluhlu, kwaye akufanele utye phakathi. Unokusela amanzi kunye ne-1-2 iiglasi zekhofi emnyama okanye itiye yonke imini.
Ukutya kweentsuku ezi-3 nge-1st DAY
(Iikhalori zeMihla: 805)
kwasekuseni
1 ikomityi yeti okanye ikofu
Isiqingatha segrapefruit okanye isiqingatha seglasi yejusi esandula ukucudiswa
1 isilayi se-toast
1 ithisipuni yebhotela ye-peanut
Isidlo sasemini
1 intlanzi encinci ityhuna
1 isilayi se-toast
1 ikomityi yeti okanye ikofu
Isidlo sangokuhlwa
I-150 grams yenkukhu ebilisiwe okanye eyosiweyo okanye inyama
1 isitya seembotyi eziluhlaza
Isitya se-1 seminqathe
1 iapile
1 isitya se-vanilla ice cream
Ukutya kweentsuku ezi-3 nge-2st DAY
(Iikhalori zeMihla: 895)
kwasekuseni
1 ikomityi yeti okanye ikofu
Iqanda eli-1 elibilisiwe
1 isilayi se-toast
isiqingatha sebhanana
Isidlo sasemini
Isitya esincinci se-cottage cheese
I-5 crackers yetyuwa
Isidlo sangokuhlwa
1 inja eshushu
1 indebe ye-broccoli okanye ikhaphetshu
Isitya se-1 seminqathe
isiqingatha sebhanana
Isiqingatha sesitya se-vanilla ice cream
Ukutya kweentsuku ezi-3 nge-3st DAY
(Iikhalori zeMihla: 910)
kwasekuseni
1 ikomityi yeti okanye ikofu
I-5 crackers yetyuwa
1 isilayi se-cheddar ushizi
1 iapile encinci
Isidlo sasemini
Iqanda eli-1 elibilisiwe
1 isilayi se-toast
1 ikomityi yeti okanye ikofu
Isidlo sangokuhlwa
1 intlanzi encinci ityhuna
Isitya se-1 seminqathe
1 ikomityi yekholifulawa okanye uhlaza olunamagqabi
1 isitya se-melon
Isiqingatha sesitya se-vanilla ice cream
Usuku lwe-3 Uluhlu lokuTyelwa kweVegetarian
Iintsuku ezi-3 zokutyaKukwakho noluhlu lokutya kwabo batya imifuno kunye nemifuno.
Ukutya kweentsuku ezi-3 nge-1st DAY
kwasekuseni
isiqingatha segrapefruit
isilayi se-toast
2 isipuni se-peanut butter
1 ikomityi yekofu okanye iti
Isidlo sasemini
isiqingatha seeavokhado
Iipunipoli ezi-2 ze-hummus
Iqhekeza lesonka somgubo
1 ikomityi yekofu okanye iti
Isidlo sangokuhlwa
I-Tofu (ukuya kwi-300 calories)
1 ikomityi yeembotyi eziluhlaza
isiqingatha sebhanana
iapile elinye elincinane
I-1 ikomityi ye-vanilla ice cream (imifuno ingasebenzisa i-ice cream engenalo ubisi)
Ukutya kweentsuku ezi-3 nge-2st DAY
kwasekuseni
Isiqingatha sekomityi yeembotyi
Iqhekeza lesonka somgubo
isiqingatha sebhanana
Isidlo sasemini
1 ikomityi yesoya, ihemp, okanye ubisi lwealmond
isiqingatha seeavokhado
Iipunipoli ezi-2 ze-hummus
I-5 crackers yetyuwa
Isidlo sangokuhlwa
iisandwich ezimbini ezincinci
1 ikomityi ye-broccoli
isiqingatha sekomityi yeminqathe
isiqingatha sebhanana
½ ikomityi ye-vanilla ice cream (ingabinabisi)
Ukutya kweentsuku ezi-3 nge-3st DAY
kwasekuseni
Iqhekeza lesonka samasi se-cheddar (malunga ne-15-20 yealmondi yee-vegans)
Iipretzels ezi-5 okanye isiqingatha sekomityi ye-couscous okanye iquinoa
iapile elinye elincinane
Isidlo sasemini
isiqingatha seeavokhado
Iipunipoli ezi-1 ze-hummus
Iqhekeza lesonka somgubo
Isidlo sangokuhlwa
Isiqingatha seglasi yee-chickpeas
isiqingatha sebhanana
1 ikomityi ye-vanilla ice cream (inokuthi ingabikho zobisi)
Ngaba ungatya amashwamshwam phakathi kokutya ekutyeni?
Iintsuku ezi-3 zokutyaYenzelwe ukunceda ukunciphisa umzimba. Ukuba uyatya, awuzukufumana iziphumo ozifunayo.
Iintsuku zokuThumela kokuTyelwa (usuku lwesi-4-uSuku lwe-7)
Ukususela ngomhla we-4 ukuya kumhla we-7, ukutya okunesondlo esiphezulu kufuneka kwamkelwe ngaphandle kokudlula umda wemihla ngemihla ye-calories ye-1500. Kwezi ntsuku zine, umzimba wakho uya kukwazi ukuphumla kwaye uhambe kude ne-3-day low-calorie diet.
Nangona kunjalo, oku kukwaxa uya kuthambekela ekutyeni kakhulu. Ukuthintela ukutya kakhulu, gcina ikhalori idayari ukuze urekhode ukuba zingaphi iikhalori zokutya okuquletheyo kwaye zingaphi iikhalori ozidlayo ngosuku.
Yidla iisuphu, izitya zemifuno, intlanzi ephekiweyo okanye inkukhu, iziqhamo okanye iijusi ezintsha. Sela ikofu yakho okanye iti ngaphandle kweswekile, yenza umthambo, kwaye ulale rhoqo ukuze uthintele ukutyeba.
Iintsuku ezi-3 zeDiet Dos and Don'ts
| Izinto zokwenza | Musa ukwenza |
| Kufuneka ulandele isicwangciso sokutya ngokupheleleyo.
Ukutya kwenzelwe ukwandisa ukulahleka kwesisindo. Kufuneka uzilungiselele ukuba ulambe kancinci. Kuya kufuneka uhlale kude nendlala kunye nomnqweno wokutya kakhulu. Nje ukuba ukutya kuphelile, kuya kufuneka unciphise ukutya kwakho kwekhalori ukuya kwi-1500 calories. Ngaphandle koko, uya kuphinda ufumane ubunzima obulahlekileyo. |
Akufanele utye phakathi kokutya.
Impumelelo yokutya ixhomekeke ekubambeleleni kwakho kwisicwangciso sokutya kanye njengoko kuchaziwe. I-snacking iya kuphazamisa yonke ukutya. Musa ukutya kakhulu. Nciphisa izahlulo zakho kwiisayizi ezichazwe kwisicwangciso. Ukutya kuya kusebenza kuphela ukuba uyayenza. |
Ngaba i-3 Day Diet ikhuselekile kwaye iZinzile?
Xa uqala isicwangciso sokutya, umbuzo wokuqala kunye nowona mbuzo uqhelekileyo oza engqondweni kukuba ingaba isicwangciso sokutya sikhuselekile kwaye sizinzileyo. Iintsuku ezi-3 zokutyaKuthiwa kuncede abasetyhini abaninzi kwihlabathi liphela ukuba banciphise umzimba.
Ukutya kunokuthathwa njengekhuselekile ngenxa yokungeniswa kwemifuno emitsha, iziqhamo, i-carbohydrates enzima kunye neprotheni ephilileyo, kodwa ayizinzile ngenxa yokunciphisa i-calorie engqongqo. Ukuba ubuyela kwimikhwa yakho yokutya yangaphambili okanye awuzilolongi, uya kuzuza ubunzima bamanzi kwaye ungatshisi amanqatha kwaphela.
Izibonelelo ze-3-Day Diet
Isidlo seentsuku ezi-3 Isicwangciso sineenzuzo ezithile:
-Inzuzo yokuqala kunye neyona nto ibonakalayo kukulahlekelwa ubunzima. Unokulahlekelwa yi-4-5 kilos ngeveki.
- Iintsuku ezi-3 zokutyakwandisa izinga lakho lokutya ukutya. Oku kuthetha ukuba ngeveki umzimba wakho uya kudla iikhalori ezininzi naxa uphumle, okuya kukhawulezisa ukulahleka kwamafutha.
-Inokuba nempembelelo efana ne-detox emzimbeni. Iintsuku ezi-3 zokutya ixesha elininzi liya kuhlambulula umzimba njengoko lichaza ukutya ukutya kwendalo.
Iimpembelelo eziPhakamileyo zeDiet yeentsuku ezi-3
Emva kokutya okuphantsi kweekhalori, ukubuyela kwiipatheni zokutya ezindala kunokukhokelela ekuzuzeni ubunzima okukhawulezayo nangaphezulu. Nangona ixesha lokutya lifutshane, linokubangela le meko kubantu abanembali yokuphazamiseka kokutya. Ukuba uziva ubuthathaka okanye ukhathele ngexesha lokutya, unokuthatha i-vitamin supplement.
Ngenxa yoko;
Iintsuku ezi-3 zokutyaincoma ukunciphisa ukusetyenziswa kweekhalori kwiintsuku ze-3 kwaye emva koko utye rhoqo kwiintsuku ezi-4 ezizayo. Iintsuku ezi-3 zokutyaKungasebenza kwaye kungabi nabungozi ukufaka isicelo kwixesha elifutshane, kodwa kukho imingcipheko yokuyisebenzisa ixesha elide.
Ukuseka nokugcina indlela yokutya enempilo yindlela efanelekileyo yokunciphisa umzimba kunye nokugcina ukulahleka kwesisindo ekuhambeni kwexesha.
Amanqaku ekufanele uwafunde
