Ukudla Kwezempi 3 Kilos ngezinsuku ezi-5 - Ungakwenza Kanjani Ukudla Kwezempi?

Ingabe ufuna ukwehlisa amakhilogremu angu-3 ngezinsuku ezi-5? Bese "ukudla kwamasoshaUngazama ”!

ukudla kwezempi obeye aziwe njengo ukudla kwezempiIhlose ukukhulisa izinga le-metabolic ngokunciphisa ukuthathwa kwekhalori. 

ukudla kwamasoshaUkudla okusetshenziswa ekudleni kuthuthukisa ukuzwela kwe-insulin. Lokhu kusiza ukwehlisa amazinga kashukela egazini futhi ulahlekelwe isisindo.

Kodwa awukwazi ukulahlekelwa amafutha ngezinsuku ezingu-3. Ikakhulukazi isisindo samanzi. Udinga ukuzivocavoca ukuze ulondoloze isisindo olahlekelwayo futhi wenze amafutha asebenze.

Iphuzu okufanele siliqaphele uhlu lokudla lwezempi Akunconywa neze kubantu asebekhulile, omama abahlengikazi nabesifazane abakhulelwe.

Kwenziwa kanjani ukudla kwezempi?

Ekudleni kwamasosha kudliwa ukudla okunomsoco futhi okunekhalori ephansi. Ungadluli amakhalori ayi-3 ngosuku izinsuku ezi-1000. Nalu usuku uhlu lokudla kwezempi...

uhlu lokudla lwezempi

Uhlu lokudla losuku loku-1

Uma uvuka ekuseni: Amanzi afudumele alungiselelwe isipuni esingu-1 soju kanye nejusi yesigamu selamula

Ukudla kwasekuseni: 1 isipuni sebhotela lamantongomane, 1 inkomishi yekhofi noma itiye, uhhafu we-grapefruit, ucezu olu-1 lwethosti

Ukudla okulula 6 ama-alimondi, ingxenye yengilazi yekhukhamba

Isidlo sasemini: 1/2 indebe ye-tuna, ucezu olu-1 lwethosti, ½ inkomishi yesipinashi

Ukudla okulula 1 inkomishi yetiye eliluhlaza noma ikhofi elingenaswidi, 1 cereal bhisikidi

Isidlo sakusihlwa: Inkukhu noma inhlanzi, uhhafu wenkomishi kabhontshisi oluhlaza, uhhafu kabhanana, i-apula elingu-1, isipunu esincane se-vanilla ice cream

• Okunye ukudla okungadliwa ngosuku loku-1

Izithelo: Ikhabe, ikhabe, i-orange, i-apula, i-kiwi, i-tangerine.

Imifino: Isilimo esidliwayo esinamagatsha anamanzi, i-leek, iklabishi, isitshalo seqanda, i-asparagus, ubhontshisi obuluhlaza, isipinashi, i-broccoli, izaqathe, ama-beet, ama-radishes, ama-scallions, uphizi, utamatisi.

Amaprotheni: Inhlanzi, isifuba senkukhu, i-lean turkey, inyama yenkomo engenamafutha, ubhontshisi we-pinto, uphizi, usoya, udali.

Ubisi: Ubisi olunamafutha aphansi, iyogathi enamafutha aphansi, amaqanda, ubisi lwebhotela.

Amafutha: Amafutha omnqumo, amafutha embewu ye-hemp, amafutha e-linseed.

iziphuzo: Isithelo esisha nejusi yemifino, i-ayran, iziphuzo zokuqeda ubuthi.

Amasoso: I-mustard sauce, isoso esishisayo.

Amakhambi nezinongo: I-Mint, i-coriander, i-rosemary, i-thyme, i-dill, imbewu ye-fennel, i-cumin, imbewu ye-fenugreek, i-turmeric eyimpuphu, i-allspice.

• Okungafanele ukudle ngosuku loku-1

Izithelo: umango kanye ne-jackfruit

Ubisi: Ubisi oluphelele, iyogathi enamafutha agcwele, ukhilimu onamafutha agcwele

Amafutha: Amafutha emifino, ibhotela, imajarini, imayonnaise

Iziphuzo: Iziphuzo ze-carbonated, ijusi ehlanganisiwe, utshwala

Amasoso: I-ketchup, i-barbecue sauce, i-chili sauce

Uhlu lokudla lwezinsuku ezi-2

Uma uvuka ekuseni:Amanzi ashisayo ane-1 ithisipuni ye-apula cider uviniga

Ukudla kwasekuseni: Iqanda elibilisiwe elingu-1, ucezu olu-1 lwesinkwa se-multigrain, uhhafu kabhanana

Ukudla okulula 1 ingilazi ye-carrot juice, 2 ama-alimondi

Isidlo sasemini: I-Asparagus, iqanda eli-1 elibilisiwe, ama-pretzels angu-5, isigamu sengilazi ye-cottage shizi

Ukudla okulula 1 inkomishi yetiye eliluhlaza noma ikhofi elingenaswidi, amabhisikidi e-multigrain

Isidlo sakusihlwa: 2 amasoseji, 1 ingilazi ye-broccoli, uhhafu wengilazi yezaqathi, 1 ubhanana, 1 isipunu esincane sika-ayisikhilimu

• Uhlu lokudla okufanele nokungafanele kudliwe ngosuku lwesi-2 luyafana nolwe-1st day.

Uhlu lokudla lwezinsuku ezi-3

Uma uvuka ekuseni: Imbewu ye-Fenugreek efakwe ku-1 ingilazi yamanzi 

Ukudla kwasekuseni: 1 ucezu lukashizi we-cheddar, ama-pretzels angu-5, i-apula elincane elingu-1

Ukudla okulula 4 ama-walnuts, ingilazi engu-1 yobisi olunamafutha aphansi

Isidlo sasemini: Iqanda elibilisiwe elingu-1, ucezu olu-1 lwethosti, ingilazi engu-1 yesobho lenkukhu

Ukudla okulula 1 inkomishi yetiye eliluhlaza noma ikhofi elingenaswidi, amabhisikidi e-multigrain

Isidlo sakusihlwa: Uhhafu wengilazi ye-tuna eyosiwe, ingilazi engu-1 yesipinashi, uhhafu kabhanana, isipunu esingu-1 sika-vanilla ice cream

• Uhlu lokudla okufanele nokungafanele kudliwe ngosuku lwesi-3 luyafana nolwezinye izinsuku ezimbili.

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

• Kusukela osukwini lwesi-3 kuya kolwesi-7, yidla ukudla okulinganiselayo okungeqi umkhawulo wekhalori we-1500 ngosuku. 
• Kulezi zinsuku ezine, umzimba wakho uzophumula futhi ululame ngemva kwezinsuku ezi-3 zokudla okunekhalori ephansi. 
• Kulezi zinsuku, umzimba uvame ukweqa umkhawulo wekhalori. Ukuze ugweme ukudla ngokweqile, gcina idayari yekhalori ukuze unqume ukuthi mangaki amakholori okudla kwakho, mangaki amakholori owadlayo ngosuku. 
• Khetha isobho, izitsha zemifino, inhlanzi, inkukhu, izithelo noma amajusi amasha. Phuza ikhofi lakho netiye ngaphandle koshukela. ukuzivocavoca. Lala ngokwanele.
• ikhalori ephansi ukudla kwamasoshafuthi ungaqhubeki isikhathi esingaphezu kwezinsuku ezintathu. 

Ingabe ukudla kwamasosha kuyasimama?

• ukudla kwamasoshaKwenze buthaka abantu abaningi emhlabeni. Lolu hlelo lokudla lubhekwa njengephephile. Ngoba imifino emisha, izithelo, ama-carbohydrate ayinkimbinkimbi kanye namaprotheni angenalutho ayadliwa. 
• ukudla kwamasoshaUbude besikhathi yizinsuku ezi-3 kuphela.
• Kepha ukudla kwamasosha ayisimame. Ngoba ezinsukwini ezi-3 uzolahlekelwa kakhulu isisindo samanzi. 
• Uma ubuyela emikhubeni yakho yokudla yangaphambilini, uma ungazivocavoci, uzobuyisa isisindo samanzi.

ukudla kwamasoshauzame ini? Ungabelana nathi ngolwazi lwakho.

Izithenjwa: 1