Ukudla kwezinsuku ezintathu zokulahlekelwa isisindo - kusebenza kanjani?

Umqondo wokuthi ungakwazi ukulahlekelwa isisindo ezinsukwini ezintathu kuphela, ukunamathela ekudleni okukhethekile, kubonakala sengathi uyayilinganisa ubulili abaningi obuhle. Ekuboneni kokuqala, le nketho ilula kakhulu: awukwazi ukuzama ukunciphisa ukudla, ngoba uma kunesidingo, ukwehlisa isisindo kulula - lokhu kuzosiza imininingwane yezinsuku ezintathu. Nokho, akuzona zonke izinto ezilula. Odokotela bayaqiniseka: ukudla okunomsoco okwesikhashana kuyindlela eqondile yezifo zesigubhu sezinsi, ngisho nasezifo ezinzima kakhulu.

Ukudla okuthembisa ukulahleka kwesisindo ezinsukwini ezintathu kungase kusekelwe ekudleni kokudla okukodwa noma ngaphezulu. Izidlo ze-Mono ziphumelela kakhulu, kepha ukudla okunjalo kuncane kakhulu-khalori, futhi kunzima kakhulu ukudlulisa. Enye ye-mono-edume kakhulu edliwayo kusukela kulesi sigaba i-curd yokudla kwezinsuku ezintathu. Emenyu yezinsuku ezintathu zihlanganisa kuphela ama-cottage cheese amafutha aphansi (0.5 kg nsuku zonke) - kufanele adle emaholidini amahlanu, ngezikhathi ezithile. Phuza ngenkathi ungabilisa kuphela i-dogrose kanye netiye elihlaza.

Enye, inketho ephumelelayo - ukudla kwezinsuku ezintathu kwi-kefir namazambane. Emenyu yayo, njengoba igama libonisa, lihlanganisa imikhiqizo emibili okufanele ihlanganiswe ekudleni kwasekuseni nasekuseni. I-Norm yemikhiqizo yokudla kwasekuseni nesidlo sasemini - amazambane owodwa, okuphekwe noma okuphekwe ebantwini, kanye nengilazi (250 ml) ye-kefir. Ebusuku, kuphela kefir - 0.5 amalitha kuyadingeka. Kungashintshwa yi- yoghurt yemvelo, engenawo ushukela kanye nama-preservatives. Phakathi nalokhu kudla, usawoti awunqunywanga ngokuphelele.

Eminye, ukuhluka okungafani kokudla kwezinsuku ezintathu kusikisela izinhlobo ezihlukahlukene kakhulu zemikhiqizo engadliwa. Ngezansi enye yezinguqulo zayo ezidume kakhulu, ezingaphezu kweyishumi. Ingxenye ebaluleke kakhulu i-tuna - inhlobonhlobo yezinhlanzi okunempilo kakhulu, irekhodi phakathi kwezinhlanzi zasolwandle ngokuqukethwe kwama-polymeaturated fatty acids Omega-3, okusiza ukunciphisa izinga le-cholesterol egazini. Ngaphezu kwalokho, i-tuna iqukethe inani elikhulu lamaprotheni, elitholwa cishe ngu-100%. Lokhu kudliwa kwezinsuku ezintathu kuvumela ukusebenzisa kokubili izinhlanzi ezintsha, futhi okusemathinini, ngejusi layo.

Ukudla kwasekuseni zonke izinsuku ezintathu okufanayo: indebe yekhofi engasetshenzisiwe, i-toast encane nengxenye ye-grapefruit. Usuku lokudla: izinsuku zokuqala nezibili - ama-gramu angu-150 we-tuna (noma i-½ tin yokudla okusemathinini). Ngosuku lokuqala, ucezwana oluncane lwesinkwa esimnyama lufakwe enhlanzi, ngosuku lwesibili esidlweni, kuyadingeka udle amagremu angu-150 e-cottage shizi. Isidlo sakusihlwa sosuku lwesithathu sincane kakhulu: ucezu lwesinkwa neqanda elilodwa.

Dinner kule nguqulo yokudla, okungajwayelekile - ukudla okunengi kakhulu. Ngakho-ke, ngosuku lokuqala, ukudla ukudla kwezinsuku ezintathu kuhilela ukudla amagremu angu-150 enyama yenkukhu yokudla nge-dinner nge-dish side ye-0.5 ingilazi yezinqathe ezigayiwe kanye nobhontshisi obufanayo obuphekiwe. Imifino kufanele ifakwe ukhilimu omuncu onamafutha, nakuba iningi libhekana nokuzijabulisa okunjalo okungenangqondo: kungcono ukusebenzisa ijusi lemonti noma, ezimweni ezimbi kakhulu, i -yogurt ephansi yamafutha.

Imenyu yesidlo sosuku lwesibini: 200 amagremu enkomo, abilisiwe noma aphekiwe, izinkomishi ezingu-0.5 ze-broccoli namaqathi aqoshiwe. Okokugcina, ngosuku lwesithathu lokudla, i-150 grams ye-tuna eyaziwa kakhulu nge-tuna ene-side side ye-0.5 indebe ebilisiwe nge-cauliflower kanye nesilinganiso esifanayo samaqathi ase-grated. Kulolu suku, ekudleni, i-apula eyodwa nayo ivumelekile ukuba idle.

Ngokusho kwalabo abazama le ndlela yokulahlekelwa isisindo kubo, lokhu kudla okusheshayo, okuthembisa ukulahlekelwa kwesisindo esivelayo izinsuku ezingu-3, kusebenza ngempela. Emva kwalesi sikhathi, ungaya ekudleni okujwayelekile, ngaphandle kokuhlukunyezwa, noma kunjalo, ukudla okuphezulu kwekhalori. Ngemuva kwezinsuku ezinhlanu, ukudla kwezinsuku ezintathu kungabuyekezwa - umphumela kule nkinga uzobonakala kakhulu.

Inzuzo yalokhu kudla ukuthi akunzima kangcono kunokuba i-mono-diets, ngakho-ke, kusiza ukugwema ubuthakathaka kanye nosizi. Noma kunjalo, odokotela bavumelana ngokubona kwabo: noma yikuphi ukudla kwezinsuku ezintathu ngokuncipha okubukhali kokudla kwe-caloric kungalimaza kuphela. Udinga ukulahlekelwa isisindo kancane kancane, ngaphandle kokucindezeleka emzimbeni, ngaphandle kwemenyu eyingozi kanye nokunciphisa ukudla okuphezulu kakhulu kwekhalori - kuphela kuleli cala ungathemba ngomphumela ohlala njalo. Ngesikhathi sokudla okwesikhashana esifanayo, "ukushisa", ngokuyinhloko, uketshezi, ngakho-ke, ngemuva kokuphela, ama-kilogram alahlekile azobuya.