Summer Ukudla - uhambo lula ehlobo

Summer - isikhathi esingcono kakhulu sokuqala ukuncipha. Uzenzela isinqumo: imifino, izithelo kanye namakhambi ngalesi zixhaphakile isikhathi. Ngaphandle sezulu langa, yenzani kanjalo ezemidlalo, futhi, akuyona zaphazamisa. Ehlobo ungakwazi ukusebenzisa, ukubhukuda emanzini evulekile, ngebhayisikili noma rollerblading ... ekugcineni, nje uhambe.
Yiqiniso, ukuze basebusika eside futhi ngesikhathi beriberi entwasahlobo eziningi yazuza isisindo esengeziwe, kanye cellulite ubonakele. Ngakho-ke, lolu hlelo kumele kube esibanzi: isikhumba ukunakekelwa, ukudla kanye nezemidlalo. Kodwa qinisekisa kakhulu ungafuni kulezi zinsuku esihle. Ngemva ehlobo - kungcono ukuphila kancane, futhi ngempela ufuna ukuchitha kube mnandi.

Singenza ngaphandle usawoti

Edema - inkinga amantombazane nabesifazane abaningi, ngisho nalabo musa uhlushwa isisindo okweqile. Okubuhlungu nakakhulu esiyitholayo hot izinsuku ehlobo. Ngiyavuma, emnandi ngokwanele kulesi simo. Imilenze bengakwamukeli iyiphi izimbadada eyodwa, amathole kungathi ayitshe okhalweni namathanga ngamasentimitha xaxa. Futhi zonke iphutha uketshezi ukuthi agcinwe emzimbeni isikhathi eside isikhundla. Ukususa ukuvuvukala kungaba lula ukulahlekelwa ezimbili - Kilos amathathu izinsukwana. Ngokusho izazi zokudla, okungcono ekudleni ehlobo - lena Ukudla ezilungile izivimbelo kasawoti. Ukuze ukudla akazange kubonakale fresh, ngokucebile enongiwe zasemazweni yayo. Ikakhulukazi Kunconywa ukuncika cilantro, dill kanye parsley. Zishukumisa izinso, sandla ukususwa ketshezi ezengeziwe.

Ngokulandela lokhu Ukudla, nawe ungadla konke zisetshenziselwa bona, kodwa singeqi izinhlinzeko zoMthetho engayitholi caloric (1200 kcal ukuba 2500 kcal - kuye ngokuthi isisindo). Nokho, ngokulawula inani usawoti uzobe baphoqeleka ukuba bayishiye imikhiqizo yokugcina (chips, ama-crackers, amantongomane, ama-crackers, inyama okusemathinini) futhi iyashesha - ukudla (hamburger, cheeseburgers). Uma ungakwazi ukukhokhela aluqede ngokuphelele usawoti, zama ukunciphisa engayitholi yayo ithisipuni elilodwa. Believe me, ukuthi kwanele.

Omunye ithiphu zokugcina - ungazami esikhundleni sikasawoti sauce soy, njengoba uMkhandlu kwezinye omagazini. Lo mkhiqizo limelela usawoti efanayo kodwa isixazululo.

kilojoule kuphi ezifihlekile?

A qiniso eliyimpicabadala - abantu abaningi bakhala ngokuthi bathola isisindo esengeziwe alikho ebusika, futhi ehlobo. Kunengqondo ukuphetha ngokuthi umuntu odla okunye isaladi, izithelo kanye izithelo, futhi isisindo phakathi ezikhulayo. Paradox? Futhi lapha nalaphaya. Thina ngephutha sikholelwe ukuthi ekudleni ehlobo - inani elikhulu izithelo, imifino kanye amajikijolo. Bathi zingenalo kilojoule cishe, ngakho lapho kungaba ngaphandle. Ngaphezu kwalokho, kokudla ukudla okunama-kilojoule amancane kungaba umphefumulo ukunambitheka kwako nososo. Phakathi naleso sikhathi, zemifino isaladi, uma wengeza 100 g imayonnaise, caloric beat iqatha lenyama. Priplyusuem kule a izingcezu ezimbalwa zesinkwa. Ngenxa yalokho, kukhona okuningi kakhulu amafutha.

Amajikijolo nezithelo futhi ayinangozi ngakho. Ziqukethe esiningi fructose, okuyinto eqinisweni azihlukile kakhulu kusuka ushukela elula. Uma thina ukhawule izingxenye ezimbili 100 g, uzothola kuphela njabulo, kodwa inani elandayo usizo isisindo somzimba.

Sicela uqaphele ukuthi eyakhiwe kahle Ukudla ehlobo namanje ulawula edonsa izithelo izithelo. Kodwa imifino nemifino ngempela ungadla ukuze satiety, kodwa ngaphandle amafutha, nosawoti kanye imayonnaise.

Sonke siyazi kanjani yingozi labo kilojoule extra. Futhi-ke, thina ukulawula konke esikudlayo. Kodwa, ngeshwa, ngokuvamile sikhohlwe ukuthi esiwaphuzayo. Phakathi naleso sikhathi, ingilazi enkulu Cola engeza ukuba ekudleni kwethu cishe 200 kilojoule, mayelana efanayo silingo ubhiya, juice ovela iphakethe noma amnandi izithelo neziphuzo. Ingabe ukoma kwalezi ziphuzo? Kuyangabazeka. Ngakho-ke, uma ufuna ukunciphisa umzimba noma ngcono, ukhohlwe lemonade nesiphuzo walulama. Phuza amanzi ahlanzekile netiye. By the way, ijusi fresh, ngoba zonke angasetshenziswa futhi, akudingeki ukuba usebenzise amalitha. Vele umuntu inkomishi eyodwa ngelanga. Vele ungakhohlwa likhokhele yena nokuqukethwe kwalo caloric.

Summer yokudla izinyo elimnandi

Ice cream ukushisa kwehlobo - intandokazi zabathengi isidingo. Uthando lwakhe konke kusukela komncane kuya ezinkulu. Kodwa ngasizathu simbe kunenkolelo ukuncipha yikho konke uju ngokuqinile contraindicated. Nokho, ingxenye ice cream ayiqukethe namafutha amaningi kakhulu kanye carbohydrate "siyathusa." Ngisho e ukucindezela 220 kuphela kcal 100 g ngalinye, servings isisindo, ngokuvamile kancane. Ayikho into embi eyokwehlela uma uvumela ice cream njengoba kwasemini, esikhundleni sanoma iyiphi neminye imikhiqizo yobisi. Vele ukhethe uswidi ngaphandle ushokoledi Uqweqwe kanye toppings.
Ngokuvamile libhekwa njengomthombo amafutha amaningi ice cream? Bese ukhetha sorbet - juice eqandisiwe, noma ukulungiselela uju okuzenzela ephansi fat yogurt nge amajikijolo.

Summer yokudla impilo nokuzwana.

BaseMelika - isizwe ngokweqile kunazo zonke emhlabeni, ngokusobala ngakho izazi bahlala batfutfukisa ezingasho indlela yokudla ehambisana nempilo entsha hhayi kuphela ukuncipha emzimbeni kodwa futhi cholesterol ephansi futhi wegazi.

Yiqiniso, isihloko "Ukudla ehlobo" kunemibandela kakhulu. Ukunamathela plan onjalo ukukhetha ukudla kungase kube unyaka wonke, kodwa-ke, e izithelo isizini nemifino ukuze kube lula kakhulu. Ngakho, ehlobo hit ...

TLC Ukudla (zokwelapha yokuphila ukulungiswa).

Uhlelo luhlanganisa uhlelo ukudla nomsebenzi saziso ngokomzimba, okungenani 1.5 amahora ngosuku.

Ukudla okwakha, kuncike isisindo kokuqala 1200 kuya 2500 kcal. Amafutha anqunyelwe 25% wezindleko caloric eyanele. Inyama nenhlanzi 150 - 200 nsuku zonke, kokubili. Amaqanda - hhayi ningi than 2 amayunithi ngesonto. Imikhiqizo yobisi - ubuncane 1 ingxenye ngosuku kusukela ngo-200 kuya ku-300 g imifino, imifino - ngaphandle kwemingcele. Amajikijolo kanye izithelo - 2 izingxenye (150 - 250 g) ngelanga. Sol kungagcini 5 g (0.5 ihora. L.) Per ngosuku, ngaphandle kokubheka umkhiqizo osuphelile.

Nasi ehlobo Ukudla kuyindlela American, ne izinguquko ezincane.

Ngesikhathi sokudla kwasekuseni, ungakwazi ukukhokhela Muesli (ngaphandle ushukela nosawoti) ubisi - 250 amagremu, ikhekhe elincane (50 g), banana, 2 tincetu ikhabe, ikhofi.

Izinketho zithi: izithelo isaladi, ikhofi nobisi, oatmeal amakhukhi 2 izinto. wokudla Overseas kungcono esikhundleni iphalishi evamile, alilihle, kodwa kuyacaca ukuthi udla.

Ngezinye idina etafuleni, ukukhonza isifuba inkukhu, eyosiwe a irayisi kancane, indlebe zommbila, inkomishi amajikijolo (ngaphandle amagilebhisi).
Ilayisi ungayithola enye by yimuphi okusanhlamvu evumelana ukunambitheka yakho. Ayikho hlupha? Vele Bilisa inkukhu. Isikhwebu sommbila nathi emini ngomlilo ngeke ukuthole, kodwa musa esikhundleni salo ukudla okusemathinini. Sebenzisa ungcono imifino.

Eyodla ekulungiseleleni ashaywa izinhlanzi ingxenye - 200 amazambane - 100 g, isaladi green ne-yogurt sigqoka, ingilazi noma ezimbili berry izithelo ongakhetha kuzo.

Compilers Ukudla, hhayi ngaphandle isizathu, bakholelwa ukuthi sibonga le Ukudla ngeke nje ulahlekelwe isisindo, kodwa futhi lokho kusenza ilungelo yokudla.