Ukuhlanza Ukudla ekudlayo: yokuhlanza ngempumelelo futhi obonakalayo kwesisindo. Low-ikhalori ukudla kwesisindo, ama-calories ekhombisa

Uhlanza Ukudla - yokuhlanza ngempumelelo futhi obonakalayo kwesisindo futhi bazizwa kangcono ngemva kwezinsuku ezimbalwa kwesicelo. Zingakapheli izinsuku eziyi-10 umculi odumile Beyonce esetshenziselwa ingxube amanzi ulamula, Maple isiraphu futhi eCayenne pepper, bese baphuze zezinkambi engamakhambi ukuze uthole isesimweni for ukuqopha movie "Dream Girl". Namuhla, kunenqwaba zokupheka kanye izindlela eziphumelelayo nokuhlanzwa. Nokho, kubalulekile ukuqonda ukuthi imigomo ukusetshenziswa ukudla okunjalo kufanele kube ngokuqinile elinganiselwe, kusukela ekugcineni kungase kube yingozi empilweni yakho.

Uhlanza Ukudla ekudlayo: yokuhlanza ngempumelelo futhi obonakalayo kwesisindo

Ukuhlanzwa (ngokukhishwa kobuthi egazini) - ukususwa ubuthi ayingozi emzimbeni. Lena enye yezinhlobo ezingu sezizathu ezinkulu zokuthi kungani abantu banqume ukuba ahlale kuleli yokudla. sindisa Toxic kuholela ubuthakathaka, ukunganakwa, futhi bangase baxabane nomzimba kanye nezinye izifo eziningi. Izazi eziningi axwayisa ukusetshenziswa amaphilisi noma isiphuzo ekhethekile ukuze ahlanze, lokhu ngempela ngokuzimela Ungasingatha kwesibindi, nezinso ikholoni. Kubalulekile ukuba badede laxatives futhi isisu, okumele athathe izeluleko kadokotela kuphela.

ukuhlanzwa iphilile

Ukuhlanza umzimba ubuthi kusiza ukunciphisa ukuvuvukala, balahle Kilos extra, isikhumba wokuhlanza futhi ekuthuthukiseni isimo izinwele nezinzipho futhi kutuswa ukuba bonke abantu. Lokhu kuyiqiniso ikakhulukazi labo abadinga umfutho e kwesisindo nempilo ekuthuthukiseni bebonke.

Ukudla izithelo eluhlaza nemifino

izithelo Raw nemifino ibe neqhaza ukugaya ngokushesha xaxa, ukusiza ahlanze umzimba, zisusa ubuthi futhi ngenxa yalokho, amaningi emzimbeni. Ziqukethe izakhi ezingaphezu kuka, isibonelo, ukudla okuphekwe, ngakho usheshisa umzimba kangcono futhi iyashelela ukukhuthaza ukusetshenziswa broccoli eluhlaza kuka steamed noma eyosiwe.

Entsha yokusondela kwesisindo

Kunesimiso ukuthi isebenza Ukudla elihlanza. ukuhlanzwa ukusebenza futhi obonakalayo kwesisindo inikeza ukudla, okuzokwenza kilojoule angaphezu kuka ukunikezela. Izinsuku eziyisikhombisa, awukwazi kuphela ulahlekelwe isisindo, kodwa ukuqala lo mshini ngokukhishwa kobuthi egazini. Lokhu kungenxa yokuthi ekudleni ngokuyinhloko yakhiwe amanzi: izithelo, imifino, ubisi isobho, kanye 6-8 izingilazi zamanzi ngosuku. Uma umzimba uzokuqonda ukuthi izothola amanzi njalo, kuzoyeka ukubambezeleka yayo, ngenxa yalokho, amanani azo ayanda wanyamalala.

Kuyaziwa ukuthi ubuthi zigcinwa okunamafutha izindawo emzimbeni eyaziwa, Ngakho-ke, elungile kwesisindo kuzosiza detoxify umzimba.

Isikhathi uhlanzekile

ukuhlanzwa Ukudla kufanele izinsuku eziningi kanjani? ukuhlanzwa ukusebenza futhi obonakalayo kwesisindo kuzozwakala, ngokuvamile 7-10 izinsuku, ngemva kwalokho kuzoba ngcono jikelele isimo sezempilo, kepha kube ngukukhanya kanye akukhuthalele. Ngemva kwenqubo ngokukhishwa kobuthi egazini kuqedile, ungase ukuthole ukuthi isifiso sokuzigcina yidla eziyingozi kanye unuseful buthaka kakhulu. Naphezu kwakho konke lokhu kukhona namanje ingozi ikhefu futhi ilungise wonke imizamo. Noma yimuphi wokuhlanza noma athula Ukudla kuhilela ophumayo kancane kancane. Musa ngokushesha hamba for imikhiqizo ukuthi uphike ngokwakho, kungenjalo ungase uhlangabezana nezinkinga nge-elidala ngesimo ukuvuvukala, ukusinda nesisindo kancane kancane abuyele izikhundla zabo zangaphambili.

Isula umzimba ubuthi kungaba usizo ikakhulukazi abantu abaphethwe ukuqunjelwa, njengoba lokhu Ukudla ikhuthaza wamathumbu avamile ukunyakaza.

Izinzuzo nezingozi nebubi lweviki yokuhlanza

Ukulahlekelwa isisindo yisilinganiso sesifundo amakhilogremu 2 kuya 5 ngesonto, is ngempela fast kuhambisane nesivinini sokufunda komfundi. Nokho, lesi akusona inzuzo kuphela ukuthi parallel ukuncipha uhlanza izinqubo. Nokho, zikhona nemiphumela ethile engathandeki. Ukudla yokuhlanza kubangela komzimba okufana buthakathaka kwezicubu, ukukhathala, indlala, ukuntuleka kwamanzi emzimbeni, isiyezi, ubuhlungu bekhanda, ukuntula ubuthongo, kanye namandla ongaphakeme. Futhi endabeni exit okungeyona ekudleni (ngesimo ukudla Burgers okuzenzela e prikusku nge ikhekhe cream), kukhona awokuthi kubuye Kilos alahlekile.

Yini ebaluleke acabangele ngesikhathi ukuhlanzwa wezinsuku eziyisikhombisa?

1) Ukudla ihlala izinsuku eziyi-7.

2) Ukuzivocavoca. Ukuhlanza Ukudla akufanele kulandele umsebenzi onzima odinga amandla. Ungenza ekuseni umzimba noma umsebenzi mnene imizuzu okungenani eyishumi ngosuku.

3) nemikhawuko e ukudla. Ukudla ephansi, imenyu bahlanganisa ikakhulu izithelo nemifino.

4) imikhawulo ephathelene nocansi, akukho ukudla yokuhlanza osenyameni kufanelekile kokubili amadoda nabesifazane.

5) Fresh zezithelo kungabangela amathonsi obukhulu kashukela, okubenza babe yingozi kubantu abanesifo sikashukela futhi lungabangela ukukhungatheka okukhulu okuyingozi kubantu enempilo.

6) Ukuhlanza Ukudla akuyona kwangigcina zonke izifo. Ukuncipha komzimba ngokuvamile yesikhashana, umzimba ngokuyinhloko unika amanzi. Ngokuqondene amafutha, bese izinsukwana balahle akunakwenzeka, kuzothatha isikhathi esiningi.

Fat ubuthi

Phakathi amafutha kanye ubuthi, kukhona uxhumano ezibalulekile. Ngemva lipids - liphinde platform ukugcina amanye aveza fat-encibilikayo. Phakathi ukuhlanzwa lezi izinto eziyingozi Ungafaka egazini, okuyinto uyachaza ukuthi kungani abantu abaningi banomuzwa nakakhulu phakathi ekudleni. Lokhu kusho ukuthi ngesikhathi omlilo (cleavage) kwenzeka ukukhululwa amafutha amakhemikhali anobuthi egazini.

Amacebo eziwusizo ngemva ukuhlanzwa

1. Ukudla okunomsoco. Kubalulekile ukukhumbula ukuthi ukudla okuningi amuncwa umzimba, ikakhulu umzimba wakho bayozibuthela ubuthi. Omunye amnandi phezulu eziyisithupha, enye ingilazi yewayini kunokuba ibhodlela. Kunconywe ukudla kancane, ukuhlafuna ukudla kahle.

2. Namathisela bese ugcine imiphumela ukusiza okunama-kilojoule amancane ukudla kwesisindo (nge uphawu lwezinga kilojoule iresiphi). Ngesisekelo izitsha kufanele kube ukudla yemifino (isaladi green, ukhukhamba, utamatisi, kanjalonjalo). Lokhu kunciphisa imiphumela ubuthi futhi ahlinzeke umzimba ne namavithamini namaminerali.

3. Musa athole isisindo. Yiqiniso, kulula ukukusho lokhu kunokukwenza. Ezinye izinto fat-encibilikayo kungaba buthelela ku izicubu adipose, okuyinto luyingozi.

4. Phuza amanzi amaningi, kuhlanganise amanzi itiye.

5. Vivinya umzimba njalo futhi ukujuluka. Isikhumba - yisona sakhiwo ebaluleke kakhulu ukuqedwa, futhi iningi izinto eziyingozi ushiye ngesikhathi ukujuluka. Kodwa udinga ukwenza umsebenzi okukhulu, okudinga amandla amaningi kusuka ukudla.

Ukudla ngakwesokudla ngaphambi nangemva yokuhlanza

1 wonke amaqanda. Ngokocwaningo lwamuva, abazi zibulale igazi cholesterol futhi zibangele isifo senhliziyo. Ngaphezu kwalokho, kuba omunye okungcono ukudla nawe ungadla ngesikhathi kwesisindo. Ngenxa okuqukethwe aphezulu amaprotheni, amafutha anempilo Iqanda onganelisa ukulamba kwakho futhi bengadeli ayimbijana kilojoule. Cishe zonke izakhi ezitholakala isikhuphasha.

2. Green (ulethisi, isipinashi, parsley, dill, nabanye) anezakhi ekahle ukudla. Lokhu kuyindlela enhle ukuze wandise ivolumu ukudla ngaphandle kokwengeza kilojoule. Imifino - kungcono futhi ukudla ngendlela emangalisayo okunomsoco, equkethe izinhlobo eziningi amavithamini, amaminerali kanye Antioxidants, calcium wahileleka kakhudlwana inqubo amafutha esivuthayo.

3. Salmon - okumnandi okunamafutha inhlanzi, kodwa futhi namanje ewusizo futhi kwanelise. Iqukethe amaprotheni eliphezulu, amafutha enempilo, kanye zonke izinhlobo izakhi ezibalulekile. Fish and kwasolwandle ngokuvamile ucebile-iodine, ezidingekile ekusebenzeni kahle indlala yegilo, okuyinto ebaluleke umzimba senzeke ngaphansi kwezimo ezifanele. Salmon futhi e-omega-3 okunamafutha acid, okuyinto kancane phansi ukuvuvukala Ukusiza ukuthi silwisane ukukhuluphala nezifo umzimba. Mackerel, trout, sardines, inhlanzi kanye nezinye izinhlanzi amafutha kumelwe futhi abe khona kuwo ukudla.

4. broccoli, cauliflower ne Brussels amahlumela. Njengezinye imifino, banayo eziningi fibre, okuyinto ngcono ukugaya bese kunciphisa iphango. Ngaphezu kwalokho, bababukela aqukethe isamba ehloniphekile amaprotheni. Inhlanganisela amaprotheni, fibre futhi ongaphakeme ikhalori okuqukethwe kwenza zonke izinhlobo iklabishi ukudla okufanele kwesisindo.

5. yenkomo Lean futhi inkukhu webele aqukethe amaningi. Ucwaningo luye lwabonisa ukuthi ukwanda ukusetshenziswa kwalo kunganciphisa izifiso amaswidi ngo-60%, nokwehlisa isifiso isidlo kusihlwa. Ngenxa yalokho, ungase ulahlekelwe isisindo cishe isigamu ikhilo ngesonto.

6. amazambane ebilisiwe anezakhi eziningana ezenza kube ukudla okufanele kwesisindo futhi impilo jikelele. Iqukethe nohlu emangalisayo ahlukahlukene kwezakhi, ikakhulukazi wokuqukethwe lelisetulu potassium, ufeza indima ebalulekile ukulawula umfutho wegazi.

7. Tuna kuyinto omunye umkhiqizo ephansi fat nge high ngoba aqukethe amaprotheni amaningi. Le nhlanzi ephansi fat ivamile phakathi bodybuilders nobungqabavu onobuhle.

8. Ubhontshisi nokusabhontshisi aqukethe amaningi kanye fibre, izakhi banesibopho saturation. Futhi bathambekele aqukethe isitashi ukumelana.

9. Vegetable isobho. Inzuzo main wukuthi ukudla uketshezi kwenza abantu bazizwe lisuthiswe kakhudlwana futhi badle ama-kilojoule kakhulu kancane.

10 Ikotishi ushizi - kungcono indlela enhle yokukhulisa amaprotheni izinga lakho lokuphuza. Imikhiqizo yobisi calcium, okuyinto abahilelekile wokushisa amafutha.

11. Ukwatapheya - iyisithelo esiyingqayizivele. Nakuba izithelo kakhulu kunama-carbohydrate e ukwatapheya inqwaba amafutha enempilo, ezifana oleic acid, eziqukethwe amafutha omnqumo. Lo mkhiqizo Luhle umphelelisi isaladi, njengoba kwandisa ukumuncwa nezakhi imifino.

12. Nuts kungaba isidlo esikhulu, njengoba sihlanganise imali ezilinganiswe ngokuphelele amaprotheni, fibre futhi amafutha anempilo. Ucwaningo luye lwabonisa ukuthi ukusetshenziswa of nati (ngokulinganisela) angathuthukisa umzimba ngisho kuholele kwesisindo.

13. Abanye okusanhlamvu (oats, ilayisi elinsundu).

14. Chili pepper aqukethe ikhemikhali okuthiwa capsaicin, esiza ukwehlisa isifiso sokudla.

15. Izithelo aqukethe ushukela, kodwa ngesikhathi esifanayo abe-kilojoule amancane, futhi ithathe isikhathi esithile ukuba ukuhlafuna kubo. Ngaphezu kwalokho, fibre kusiza ukubambezela yonke ushukela ngokufaka ekusakazeni igazi.

16. Grapefruit. Uma ukholelwa ukuthi izifundo ukuthi ukudla isigamu fresh ubhamubhamu isigamu sehora ngaphambi kokudla, ungalahlekelwa isisindo nge 1.6 kg phezu amaviki angu-12, ngaphandle kokushintsha evamile yokudla.

Kalamula: isithako ethandwa e ukuhlanzwa

Lemon enqanda namagciwane abangela izifo sonke isimiso sokugaya ukudla, ikakhulu ngalo ingaphakathi ngomlomo, ekuvimbeleni ukubukeka iphunga ezingemnandi. Liqinisekisa elinganiselayo pH ezingeni yomzimba, lula ukusebenza zonke izinhlaka. I acid eziqukethwe lemon, akufane izici zayo ukuze esiswini kukhiqizwa. Ngakho izithelo izenzo njengomsizi endaweni ukugaya, ekuqedeni nokuvimbela ekuqongeleleni udoti isimiso sokugaya ukudla bungene. Anakho umphumela okuncane isisu, okuyinto enomthelela ukususwa izinsalela kanye ubuthi. Kalamula okubangelwa ukwehla okuphawulekayo ngesifiso, esisebenza isibili kusiza nasekunciphiseni umzimba. Ayikho isaladi wonder esikhundleni imayonnaise amafutha yemifino belulekwa ukuba uligcwalise kubo. Imiphumela yokulamba nokusetshenziswa kwamanzi ne kalamula futhi umxhwele.

Ukudla isisindo ukulahleka, ama-calories ekhombisa

Okulandelayo-kilojoule amaningi ukudla kwesisindo ekhombisa kilojoule kuzosiza Orient esigabeni sokuqala kwesisindo. Kunezindlela eziningana izitsha zokudla, emangalisayo esihlwabusayo futhi kulula ukulungiselela ngesikhathi esifanayo.

• Salad imifino abukhali nelayisi. Ukuze ezintathu izingxenye kudingeka: irayisi abilisiwe, Utamatisi (100 g.), Yeminqumo (90 g.), Fresh isanqante (50g.), Pepper Sweet (50 g.), Peas (50 g.), (200). upelepele (20 g.), amafutha omnqumo (15 ml.), kungaba ukungezwa ukunambitha izinongo esincane nosawoti. Ilungiselela isaladi ngokushesha ngokwanele, futhi ikhalori salo kilojoule 190 kuphela.
• Isiliva Karasik ulamula nerosemary. Ukuze ezintathu izingxenye kudingeka: izinhlanzi isidumbu (isigamu ikhilo), ulamula (70 g.), Lemon juice (50 ml), uwoyela soybean (20 ml), rosemary, isithokelo, usawoti. carp ukuhlanzwa kudingeka uthele ijusi lemon ake ume kuze kuphele isigamu sehora ngakho ke ngeza usawoti kanye isinongo. Ngo ucwecwe kokufumbathisa ukusonga isidumbu ubhake kuhovini kuze kuphele isigamu sehora. Lungiselela izinhlanzi ubeke tincetu lemon amahlamvu rosemary, ungakwazi ukwengeza kancane parsley noma dill. Ngokuvamile, ukulungiswa kuthatha cishe ihora, omunye bakhonze iqukethe kilojoule 40 kuphela.
• Ngiyocasha amaqanda nge pepper kanye parsley. servings Ukuze ezine kudingeka: pepper amnandi, amaqanda 2 inkukhu, ubisi (30 ml), ibhotela (10 g.), Fresh parsley, usawoti, izinongo (300 g.). okuqukethwe caloric yezifundo okunjalo kuyoba 47 kilojoule.
• Inyama nge imifino eyosiwe (yengulube mafutha, zucchini, isitshalo seqanda). amanzi okugqumisa Oku-okulungiselelwe (amafutha omnqumo, garlic, i-bay leaf, ginger) futhi cwilisa therein inyama amahora mayelana 2, bese kubhakwa eyosiwe ngokuhlukile imifino. Kokuqendwa dish fafaza kalamula usoso, amakhambi kanye namafutha, Hlobisa nge cherry utamatisi kanye namakhambi fresh (140 kcal).

ukudla okunama-kilojoule amancane kalula digestible ngu umzimba womuntu. Kuyasiza Ukudla Ubuningi bamahora olinganiselayo, ngcono umzimba futhi ukubabulala Kilos extra. Enkabeni yalo kukhona imikhiqizo amakhambi, inyama ebomvu, inhlanzi, imikhiqizo yobisi. Ukuze yokudla elihlanza wawusiza enkulu, kubalulekile ukudla ngendlela efanele. Ukudla kilojoule kunezinzuzo ezinkulu, kuhlanganise nokubukeka satiety ngisho emva kokudla izingxenye ezincane. Lapho sesiphindela isisindo esengeziwe, kukhulile kalula nangamandla, kanye ukwakha umkhuba kuhle udle kahle futhi hhayi nje mindlessly badle ama-kilojoule awunalutho.