Ungawanciphisa Kanjani Amakhilo Ama-5 Ngezinsuku Ezi-5 Ngokudla Kwe-Apple?

Ingabe udinga ukulahlekelwa okungenani amakhilogremu angu-5 ukuze ungene engutsheni ohlela ukuyigqoka ephathini? Ungakhathazeki! Sinohlelo lokuthi ulahlekelwe ngamakhilogremu angu-5 ezinsukwini ezingu-5! I-apula yokudla…

ElmaKuyasiza ukunciphisa umzimba, ukulwa nomdlavuza, kunciphisa ingozi yesifo sikashukela sohlobo 2, kuvimbela ukwakheka kwamatshe enyongo, kuqinise ukuzivikela komzimba futhi kuvimbele ukuthuthukiswa kwe-cataract. Ingenye yezithelo ezinomsoco.

Ekudleni kwama-apula, ama-apula adliwa ekudleni okuningi.

Indlela yokulahlekelwa isisindo nge-apula yokudla?

I-apula, okuwukudla okuyinhloko kwalokhu kudla; Inothile ngamaminerali, amavithamini kanye ne-fiber. Inamakhalori angaba ngu-80 kuya kwangu-100, noma ama-calories ambalwa kakhulu, kuye ngosayizi wezithelo.

i ngempumelelo laxative I-apula, enomsoco futhi enenzuzo ohlelweni lwezinzwa, ngakho-ke ifakwe ezinhlwini eziningi zokudla.

I-fiber e-apula ibophezela kuma-molecule wamafutha, okuvimbela ukumuncwa kwamafutha. Amafutha lapho i-fiber ibopha khona akhishwa emzimbeni. Ama-apula akwenza uzizwe ugcwele isikhathi eside.

Uhlu lwezinsuku ezi-5 lokudla kwama-apula

Ekudleni kwama-apula wezinsuku ezi-5, ama-apula kufanele adliwe futhi uketshezi kufanele kuthathwe ngosuku lokuqala. Ezinsukwini ezine ezisele, uzovunyelwa ukudla ama-apula, ikakhulukazi nokunye ukudla okunomsoco, kodwa 1200 kcalNgeke uvunyelwe ukweqa

USUKU OLU-1

ibhulakufesi

• 2 amahhabhula

Isidlo sasemini

• 1 amahhabhula

Isidlo sakusihlwa

• 3 amahhabhula

Ukudla kwasekuseni, isidlo sasemini kanye nesidlo sakusihlwa kuhlanganisa ama-apula futhi kufanele kudliwe kuphela amakhilogremu angu-1.5 wama-apula. Phuza amanzi namanzi okukhipha ubuthi okwanele usuku lonke ukuze ugcine umzimba wakho ugcwele amanzi.

USUKU OLU-2

ibhulakufesi

• 1 amahhabhula
• 1 ingilazi yobisi lwe-skim

Isidlo sasemini

• Isaladi le-apula elingu-1 nezaqathi ezi-2 (Ungayilungisa ngamaqabunga e-mint, amafutha omnqumo, usawoti kanye nopelepele kanye nesaladi yokugqoka elula)

Isidlo sakusihlwa

• 2 amahhabhula

Ngosuku lwesibili, imifino idliwa nama-apula ngesikhathi sasemini. Uthola ezinye izakhamzimba ezibalulekile emifino. amafutha omnqumoIwumthombo ocebile wamafutha azosiza ukugcina ubuqotho be-membrane yeseli. Phuza amanzi anele usuku lonke.

USUKU OLU-3

ibhulakufesi

• 1 amahhabhula
• 1 ucezu lwesinkwa se-wholemeal
• Iqanda elibilisiwe

Isidlo sasemini

• 1 amahhabhula
• Utamatisi, ikhukhamba, u-anyanisi, i-mint kanye nesaladi enosawoti

ukudla okulula

• 1 inkomishi yeyogathi enamafutha aphansi

Isidlo sakusihlwa

• 1 amahhabhula
• Isobho likaLentil

Usuku lwesithathu lokudla kwe-apula lungabizwa ngokuthi usuku lwamaprotheni. Amaprotheni ayizakhi zomzimba.

Njengoba udle kakhulu ama-apula izinsuku ezimbili, umzimba wakho ngeke ube namandla anele okugaya. Ngakho ungadli ngokweqile. Zigcwalise ngamanzi neziphuzo zokuqeda ubuthi.

USUKU OLU-4

ibhulakufesi

• 1 amahhabhula
• Iklabishi smoothie

Isidlo sasemini

• 1 amahhabhula
• Isidlo semifino

ntambama

• Isitsha esincane esi-1 sekhabe noma i-orange eyodwa

isidlo sakusihlwa

• 1 inkomishi yetiye eliluhlaza

Isidlo sakusihlwa

• 1 amahhabhula
• 1 isilimo esidliwayo esinamagatsha anamanzi

Kukhona ukudla okululana okuncane ntambama namuhla. Phuza ingilazi yejusi esanda kukhanywa noma udle isithelo sonke.

Itiye eliluhlaza/elimnyama/elimhlophe, ozoliphuza ngaphambi kwesidlo sakusihlwa, liyanconywa kakhulu njengoba liqukethe ama-antioxidants futhi lizosiza umzimba ukuthi ukhiphe bonke ubuthi.

USUKU OLU-5

ibhulakufesi

• 1 amahhabhula
• 1 amaqanda abilisiwe

Isidlo sasemini

• 1 amahhabhula
• Isobho semifino

ngemva kwesidlo sasemini

• 2 ama-alimondi noma i-peach engu-1

isidlo sakusihlwa

• 1 inkomishi yetiye eliluhlaza
• 1 ibhisikidi lokudla

Isidlo sakusihlwa

• 1 amahhabhula
• Izinhlanzi ezibhakiwe kanye ne-asparagus

Ngosuku lokugcina, lapho udla inhlanganisela eyinkimbinkimbi yokudla, umzimba wakho uzohlala usebenza futhi uqhubeke ushisa amakhalori. Ungase uzizwe uvilapha futhi ukhathele.

Ingabe kufanele uzivocavoce ekudleni kwama-apula?

Ukuzivocavoca kubaluleke kakhulu, ikakhulukazi uma ukhuluphele. Kodwa zama ukungazivocavoci okukhandlayo njengoba uzothola ama-calories aphansi kakhulu ezinsukwini ezimbili zokuqala. Yoga ve ukuzindlanikeza isisindo .

Kusukela ngosuku lwesi-3, ungakwazi ukuzijwayeza ukuzivocavoca okuvamile noma uqale ukuhamba, ukugibela izitebhisi, ukugijima, intambo yokugxuma, i-yoga, ukudansa, ukubhukuda kanye nama-pilates. Qinisekisa ukuthi ulahlekelwa isisindo futhi wakhe imisipha kuqala. Ungazama izivivinyo zamandla ukuze wakhe imisipha.

Yiziphi izinzuzo zokudla kwama-apula?

"Ingabe ukudla kwama-apula kunempilo?" Ngiyazi ukuthi uyazibuza ngempendulo yombuzo. Nazi izinzuzo zokudla kwama-apula;

• Ukudla ama-apula nsuku zonke kusiza ukuvimbela ingozi yezifo ezingapheli ezifana nesifo sohlangothi nesifo senhliziyo.
• Lokhu kudla kuyahambisana nephakethe futhi kulula kakhulu.
• Ukudla kwe-apula kusiza ukusheshisa imetabolism kancane kancane futhi kancane.
• Lokhu kudla kuwukudla okunomsoco okuhlanganisa imifino, izithelo, amaprotheni, ubisi, amafutha amahle, ama-carbohydrate amahle, ama-micronutrients kanye ne-fiber yokudla.

Iyini ingozi yokudla kwama-apula?

Labo abalahlekelwa isisindo ngokudla kwe-apula bangase bahlangabezane nemiphumela ethile engemihle.

• Ungase ube nenkinga yokudla i-apula ngaphambi kwakho konke ukudla okukhulu.
• Ukudla kwe-apula kulimazaEsinye sezizathu ukuthi kulabo abanomkhuba wokudla ama-calories ngokweqile, bangase babe nobunzima kanye nokushintsha kwemizwelo ezinsukwini ezimbili zokuqala zalokhu kudla.
• Ungase uzizwe uvilapha futhi unobuthongo.

Qaphela!!!

• Izinsuku ezimbili zokuqala zibaluleke kakhulu kulabo abalahlekelwa isisindo ngokudla kwe-apula. Phuza amanzi anele noma amanzi okukhipha ubuthi nge-apula.
• Futhi, uma uzizwa uvilapha, ungaba nobuhlungu bemisipha, ubuhlungu bamalunga njll nganoma yisiphi isikhathi ngesikhathi sokudla. Uma wenza kanjalo, yeka ukudla ngokushesha.
• Landela iseluleko osithola kudokotela wakho noma isazi sokudla ngaphambi kokuqala ukudla. Ukuncipha emsimbeni; Kuncike ezintweni eziningana ezifana neminyaka, ubude, uhlobo lomzimba, isisindo samanje, izinga lomsebenzi, umlando wezokwelapha kanye nezakhi zofuzo. Ngakho-ke, inani lokulahlekelwa isisindo ngeke lifane nomuntu ngamunye.

Izithenjwa: 1