Okuqukethwe kwe-athikili
Ingabe ufuna ukwehlisa amakhilogremu angu-3 ngezinsuku ezi-5 nje? Khona-ke Ukudla kwezinsuku ezi-3 inketho enhle kuwe!
Ukudla kwezinsuku ezi-3Isebenza ngokunciphisa ukuthathwa kwekhalori nokwandisa izinga le-metabolic. Ukudla kwezinsuku ezi-3Ukudla okufakwe ekudleni kwandisa ukuzwela kwe-insulin. Lokhu kusiza ukunciphisa amazinga kashukela futhi kuvimbele ukukhuluphala.
Kodwa awukwazi ukulahlekelwa amafutha ngezinsuku ezingu-3. Uzolahlekelwa kakhulu yisisindo samanzi. Ukuze ugcine isisindo esilahlekile futhi uhlanganise amafutha, udinga ukuzivocavoca, udle kahle, futhi uphumule ngendlela efanele.
Lolu hlelo lokudla alunconywa neze kubantu asebekhulile, omama abahlengikazi noma abesifazane abakhulelwe.
Ukudla kwezinsuku ezi-3Ngemuva kokudla okunekhalori ephansi kakhulu izinsuku ezi-3, inani eliphakeme lama-calories ayi-4 lithathwa ngokudla okujwayelekile kwezinsuku ezi-1500. Ekupheleni kwalesi sikhathi sezinsuku ezingu-7, futhi Ukudla kwezinsuku ezi-3 bese ukudla kungaqhutshekwa nokudla okuvamile izinsuku ezi-4.
Ukudla kugcwele amaprotheni futhi aphansi ngamafutha, ama-carbohydrate nama-calories. Futhi iqukethe inhlanganisela yokudla ethize ukusheshisa imetabolism kanye nokushisa amafutha.
Kuthiwa ukudla kuvumela ukulahlekelwa amakhilogremu angu-4-5 ngesonto futhi uma ukudla kuqhubeka, kuze kufike ku-1 kilos kungalahleka ngenyanga engu-15.
Ingabe ukudla kwezinsuku ezi-3 kusebenza kahle ekunciphiseni isisindo?
Ngokusho kwesinye isibuyekezo, ukudla okwethusayo Ukudla okunekhalori ephansi kakhulu, okwaziwa ngokuthi, kungasiza ekunciphiseni isisindo ngesikhathi esifushane.
Ukudla okunekhalori ephansi kuthatha ama-calories angu-800 ngosuku. Akwenzeki ukubikezela ukuthi singakanani isisindo umuntu azokwehla ngaso ekudleni okunemikhawulo yeviki elingu-1 ngoba wonke umuntu uhlukile.
Ngemva kokulandela ukudla okunekhalori ephansi yesikhashana, isisindo esilahlekile sizobuya sidlulele ngaphandle uma wenza uhlelo lokulondoloza ukuncipha kwesisindo.
Ukudla kwezinsuku ezi-3Umsuka wegama awucacile. Ngokusho kweminye imithombo, lokhu kudla kudalwe izazi zokudla okunomsoco ezisebenzela amasosha ase-US njengendlela esheshayo yokusiza amasosha ehlise isisindo. Kulinganiselwa futhi ukuthi ukudla kwakhiwe uchwepheshe wezokumaketha hhayi uchwepheshe wezokudla.
Ngenxa yalesi sizathu, kufanele ucabangele lolu lwazi ngaphambi kokwenza ukudla futhi unqume ukuthi ukusebenzise ngokuhambisana nezidingo zakho zomuntu ngamunye. Kungcono ukufuna iseluleko kusazi sokudla okunempilo noma isazi sokudla.
Uhlu Lokudla Kwezinsuku Ezi-3
Uhlelo lokudla lwezinsuku ezi-3Kuhlanganisa ukudla okunekhalori ephansi. Kulezi zinsuku ezintathu, akufanele weqe lokho okusohlwini, futhi akufanele udle phakathi. Ungaphuza amanzi nezingilazi ezingu-1-2 zekhofi elimnyama noma itiye usuku lonke.
Isidlo sezinsuku ezi-3 USUKU lokuqala
(Amakhalori Nsuku Zonke: 805)
ibhulakufesi
1 inkomishi yetiye noma ikhofi
Ingxenye yegrapefruit noma ingxenye yengilazi yejusi esanda kukhanywa
1 ucezu lwe-toast
1 ithisipuni yebhotela lamantongomane
Isidlo sasemini
1 inhlanzi encane ye-tuna
1 ucezu lwe-toast
1 inkomishi yetiye noma ikhofi
Isidlo sakusihlwa
150 amagremu yenkukhu ebilisiwe noma eyosiwe noma inyama
1 indishi kabhontshisi oluhlaza
1 indishi izaqathi
1 amahhabhula
1 isitsha se-vanilla ice cream
Isidlo sezinsuku ezi-3 USUKU lokuqala
(Amakhalori Nsuku Zonke: 895)
ibhulakufesi
1 inkomishi yetiye noma ikhofi
1 amaqanda abilisiwe
1 ucezu lwe-toast
isigamu sikabhanana
Isidlo sasemini
Isitsha esincane se-cottage shizi
5 ama-saline crackers
Isidlo sakusihlwa
1 inja eshisayo
1 inkomishi ye-broccoli noma iklabishi
1 indishi izaqathi
isigamu sikabhanana
Ingxenye yesitsha se-vanilla ice cream
Isidlo sezinsuku ezi-3 USUKU lokuqala
(Amakhalori Nsuku Zonke: 910)
ibhulakufesi
1 inkomishi yetiye noma ikhofi
5 ama-saline crackers
1 ucezu lwe-cheddar ushizi
1 i-apula elincane
Isidlo sasemini
1 amaqanda abilisiwe
1 ucezu lwe-toast
1 inkomishi yetiye noma ikhofi
Isidlo sakusihlwa
1 inhlanzi encane ye-tuna
1 indishi izaqathi
1 inkomishi ukholifulawa noma imifino eluhlaza
1 isitsha sekhabe
Ingxenye yesitsha se-vanilla ice cream
3 Day Diet Uhlu Lokudla Kwemifino
Ukudla kwezinsuku ezi-3Kukhona nohlu lokudla lwabadla imifino nama-vegans.
Isidlo sezinsuku ezi-3 USUKU lokuqala
ibhulakufesi
ingxenye yamagilebhisi
ucezu lwesinkwa
2 isipuni se-peanut butter
1 inkomishi yekhofi noma itiye
Isidlo sasemini
ukwatapheya oyingxenye
2 wezipuni of hummus
Ucezu lwesinkwa se-wholemeal
1 inkomishi yekhofi noma itiye
Isidlo sakusihlwa
I-Tofu (kufika ku-300 kilojoule)
1 inkomishi kabhontshisi oluhlaza
isigamu sikabhanana
i-apula elilodwa elincane
1 inkomishi i-vanilla ice cream (imifino ingasebenzisa i-ayisikhilimu engenalo ubisi)
Isidlo sezinsuku ezi-3 USUKU lokuqala
ibhulakufesi
Ingxenye yenkomishi kabhontshisi
Ucezu lwesinkwa se-wholemeal
isigamu sikabhanana
Isidlo sasemini
1 inkomishi ye-soy, i-hemp, noma ubisi lwe-almond olungafakiwe
ukwatapheya oyingxenye
2 wezipuni of hummus
5 ama-saline crackers
Isidlo sakusihlwa
amasemishi amabili amancane
1 inkomishi ye-broccoli
ingxenye yenkomishi izaqathi
isigamu sikabhanana
½ inkomishi i-vanilla ice cream (ingabi nobisi)
Isidlo sezinsuku ezi-3 USUKU lokuqala
ibhulakufesi
Ucezu lwe-cheddar ushizi (cishe ama-alimondi angu-15-20 wemifino)
5 ama-pretzels noma ingxenye yenkomishi ye-couscous noma iquinoa
i-apula elilodwa elincane
Isidlo sasemini
ukwatapheya oyingxenye
1 wezipuni of hummus
Ucezu lwesinkwa se-wholemeal
Isidlo sakusihlwa
Ingxenye yengilazi yamachickpeas
isigamu sikabhanana
1 inkomishi i-vanilla ice cream (ingaba mahhala)
Ungakwazi yini ukudla ukudla okulula phakathi kokudla ekudleni?
Ukudla kwezinsuku ezi-3Yenzelwe ukusiza ukunciphisa umzimba. Uma udla ukudla okulula, ngeke uyithole imiphumela oyifunayo.
Izinsuku Zokudla Okuthunyelwe (Usuku 4 - Usuku 7)
Kusukela osukwini lwesi-4 kuya ku-7, ukudla okunomsoco ophezulu kufanele kwamukelwe ngaphandle kokudlula umkhawulo wansuku zonke wamakholori angu-1500. Kulezi zinsuku ezine, umzimba wakho uzokwazi ukuphumula futhi uhambe kude nezinsuku ezi-3 zokudla okunama-calorie aphansi.
Nokho, lokhu futhi yilapho uzothambekela ekudleni ngokweqile. Ukuze uvimbele ukudla ngokweqile, gcina idayari yekhalori ukuze urekhode ukuthi mangaki amakhalori ukudla okuqukethe nokuthi mangaki amakholori owadlayo ngosuku.
Yidla amasobho, izitsha zemifino, inhlanzi ephekiwe noma inkukhu, izithelo noma amajusi amasha. Phuza ikhofi lakho noma itiye ngaphandle kokushukela, ukuzivocavoca, futhi ulale njalo ukuze uvimbele ukukhuluphala.
3 Day Diet Dos and Don't
| Izinto okumele uzenze | Ungakwenzi |
| Kufanele ulandele uhlelo lokudla ngokuphelele.
Ukudla kuklanyelwe ukwandisa ukulahlekelwa isisindo. Kufanele uzilungiselele ukuthi ulambe kancane. Kuzodingeka uqhelelane nendlala kanye nesifiso sokudla ngokweqile. Uma ukudla sekuphelile, kufanele ukhawule ukudla kwakho kwekhalori kuze kufike ku-1500 kilojoule. Uma kungenjalo, uzobuyisa isisindo osilahlekele. |
Akufanele udle phakathi kokudla.
Impumelelo yokudla incike ekubambeleleni kwakho ohlelweni lokudla njengoba kushiwo. Ukudla okulula kuzophazamisa yonke indlela yokudla. Ungadli ngokweqile. Khawulela izingxenye zakho kumasayizi abalulwe ohlelweni. Ukudla kuzosebenza kuphela uma ukwenza. |
Ingabe Ukudla Kwezinsuku Ezingu-3 Kuphephile Futhi Kuzinzile?
Uma uqala uhlelo lokudla, umbuzo wokuqala novamile ofika engqondweni ukuthi uhlelo lokudla luphephile futhi luzinzile. Ukudla kwezinsuku ezi-3Kuthiwa isize abantu besifazane abaningi emhlabeni jikelele ukuthi banciphe.
Ukudla kungabhekwa njengokuphephile ngenxa yokungenisa imifino emisha, izithelo, ama-carbohydrate ayinkimbinkimbi kanye namaprotheni angenalutho, kodwa hhayi okusimeme ngenxa yokuvinjelwa okuqinile kwekhalori. Uma ubuyela emikhubeni yakho yokudla yangaphambilini noma ungazivocavoci, uzothola isisindo samanzi futhi ungashisi nhlobo amafutha.
Izinzuzo Zokudla Kwezinsuku Ezingu-3
Ukudla kwezinsuku ezi-3 Uhlelo lunezinzuzo ezithile:
- Inzuzo yokuqala futhi esobala kakhulu ukulahlekelwa isisindo. Ungalahlekelwa amakhilogremu angu-4-5 ngesonto.
- Ukudla kwezinsuku ezi-3kwandisa izinga lakho le-metabolic. Lokhu kusho ukuthi phakathi nesonto umzimba wakho uzodla amakholori amaningi ngisho nalapho uphumule, okuzosheshisa ukulahlekelwa kwamafutha.
– Ingase ibe nomthelela ofana ne-detox emzimbeni. Ukudla kwezinsuku ezi-3 isikhathi esiningi izohlanza umzimba njengoba ichaza ukudla okungokwemvelo.
Imiphumela Emibi Yokudla Kwezinsuku Ezingu-3
Ngemuva kokudla okunekhalori ephansi, ukubuyela emaphethini okudla amadala kungaholela ekuzuzeni isisindo ngokushesha nangaphezulu. Nakuba isikhathi sokudla sisifishane, kodwa singadala lesi simo kubantu abanomlando wokuphazamiseka kwemikhuba yokudla. Uma uzizwa ubuthakathaka noma ukhathele ngesikhathi sokudla, ungathatha i-vitamin supplement.
Ngenxa yalokho;
Ukudla kwezinsuku ezi-3incoma ukunciphisa ukusetshenziswa kwekhalori izinsuku ezi-3 bese udla njalo ezinsukwini ezi-4 ezilandelayo. Ukudla kwezinsuku ezi-3Kungase kusebenze futhi kungabi yingozi ukukusebenzisa ngesikhathi esifushane, kodwa kunezingozi ezithile zokuyisebenzisa isikhathi eside.
Ukusungula nokugcina imikhuba yokudla enempilo kuyindlela ephumelelayo yokulahlekelwa isisindo nokugcina ukulahlekelwa isisindo ngokuhamba kwesikhathi.
Imibhalo Okufanele Uyifunde
