Veza-Ukudla izinsuku 3 (-5 kg). Incazelo, imenyu, Izimo, impendulo Imiphumela

Ngokuvamile abantu isisindo isikhathi eside. Kodwa ekugcineni kuza isikhathi lapho kudingeka balahle lezi amakhilogremu abazondwa kakhulu ngesikhathi esifushane. Khona-ke basisize kunalokho ethandwa kwesisindo indlela eyaziwa ngokuthi Ukudla okusheshayo izinsuku 3. 5 kg ngalesi sikhathi uzonyamalala benganakwa muntu. Le ndlela enhle uma udinga ngokushesha ukuletha umzimba wakho ukuze, kodwa asifanele esebenzayo kwesisindo.

Kumele kukhunjulwe ukuthi isisindo ngokusebenzisa le ndlela lapho kuthatha ngaphansi ngenxa ukushiswa fat umzimba, futhi ngokusebenzisa ukuhoxiswa uketshezi futhi ihlanze umzimba. Veza Okudla "Minus 5 kg izinsuku 3" akusizi kakhulu, futhi umphumela wakhe ibingaba eyesikhashana ngempela. Ngaphambi ulisebenzise, kudingeka libheke onguchwepheshe.

izimiso Jikelele indlela

1. Kubalulekile kwesikhathi yokudla ngakususi ngokuphelele imikhiqizo efana utshwala, ushukela nosawoti. ukudla okunamafutha, ngibhema, okuthosiwe futhi okubabayo futhi bavinjelwe.
2. ukuzikhandla ngokomzimba Special liyadingeka, ngoba imiphumela ekhethekile ngesikhathi esifushane bengavumi ukukunika.
3. Veza-Ukudla "izinsuku 3 lokususa 5 kg" kusho ukusetshenziswa imikhiqizo efana abilisiwe inyama ebomvu, ongaphakeme-fat fish, imifino noshizi sikadali, imikhiqizo yobisi, okusanhlamvu.
4. Ungayisebenzisi laxatives futhi isisu kule nkathi.
5. Ukuphuza ketshezi njengoba amanzi ezivamile ahlanzekile kufanele kube ngale ndlela: ngosuku lokuqala inani eliphansi utshwala idliwe kufanele kube 3 amalitha, okwesibili - 2-2.5 amalitha, eyesithathu - 1-1.5 amalitha. Uma kusetshenziswe kahle, amanzi kungandisa ikhalori ukusetshenziswa by 25-35%.
6. Ukuze uthole ngesisekelo indlela ezifana Ukudla express "5 Kilos ezinsukwini ezingu-3" ingase ikhishwe nanoma yokudla lapho ikhalori nsuku zonke ingeqi ezingeni 1000. Kufanele kube kahle ukuthi izindlela ezinjalo uyozishisa ngalesi sikhathi ezingeqi kwezingu-300 amagremu kwezicubu amafutha, ukwehla mass kuyoba ngenxa ukuhoxiswa amanzi kanye nokuqukethwe emathunjini.
7. Buyela ukudla okuvamile kumele kwenzeke kancane kancane.

embodiments abahlukahlukene indlela yokudla ehambisana nempilo

Manje ake sibheke ukuthi Ukudla kungase kube esiphuthumayo, sichaza imenyu bese umehluko wemisindo nemiqondo yamagama kungenzeka. Khetha okukodwa - lamukeleke kangcono wena emzimbeni wakho. Ngezinye mkhosi esiqondile wonke umphumela izincomo kuyoba sobala.

Express-Ukudla umakoti (lokususa 5 kg izinsuku 3)

Usuku Lokuqala:

• Isidlo sasekuseni: iphalishi Buckwheat ngaphandle kwalokho ibhotela, ubisi, usawoti kanye noshukela (100 amagremu).
• ibhulakufesi Okwesibili: uhhafu kwangangopapamusi.
• Isidlo sasemini: 130-igramu ucezu inkukhu iyisitshulu, esilinganayo imifino engaphekiwe noma steamed.
• Umthamo: 120 amagremu yogurt ngaphandle izithasiselo.
• Dinner: ucezu 100g zezinhlanzi, imifino, steamed.
• amahora amane ngaphambi sokulala: kefir ingilazi (hhayi ngaphezulu kuka-5% fat).

Ngosuku lwesibili:

• Isidlo sasekuseni: ukuphindaphinda ngosuku lokuqala.
• Isidlo sasemini: eyodwa akuyona apula sikhulu kakhulu.
• Isidlo sasemini: yemifino isaladi, ayoliswe kalamula webele abilisiwe (100-130 amagremu).
• Umthamo: 160 ml ukuphuza iyogathi noma kefir (kungokwemvelo futhi ngaphandle izithasiselo).
• Dinner: abilisiwe izinhlanzi kanye ephansi fat nezitini pepper amnandi, isisindo ingqikithi ukudla akumele leqe 200 amagremu.
• Ngaphambi kokulala: inkomishi yogurt.

Usuku Lwesithathu:

• Isidlo sasekuseni: nokunye okufana nokolweni, kuphekwe ngendlela efanayo njengoba ngezinsuku zokuqala ezimbili.
• Isidlo sasemini: okukhethayo - apula eyodwa noma ikiwi.
• Isidlo sasemini: inhlanzi nemifino, steamed (250 amagremu).
• Umthamo: 80 amagremu of ushizi.
• Dinner: iyisitshulu inkukhu nge broccoli (200 amagremu).
• 3-4 amahora ngaphambi kokulala: inkomishi yogurt.

Banana injabulo noma ulahlekelwe isisindo, ukusuthisa ezinye ubhanana

Kule ndlela, njengoba banana Ukudla express izinsuku 3 (lokususa 5 kg), imenyu ngempela okuncane. Kwaphela izinsuku ezintathu kungavumi, udinga nsuku zonke ukuze adle ezine banana naphakathi aphuze abangeqile kwabathathu izingilazi ubisi nge lokucuketfwe fat ezingekho ngaphezu 2.5%. Ubisi ungayithola enye yogurt. Yonke ivolumu imikhiqizo kungenziwa ihlukaniswe eziningana (3-4) ukudla, kumele kube khona phakathi nenkathi efanayo isikhathi.

Ukudla abathandi apula

Usuku lokuqala:

• Ekuseni udle amaqanda amabili, amagremu 120 okuphekwe inyama ebomvu, 150 amagremu imifino engaphekiwe.
• Emini, ungakwazi kudla 200 amagremu imifino steamed ngaphandle kokwengeza usawoti kanye ibhotela.
• Ngaphezu ukudla main usuku lonke njalo ngemva kwamahora amabili nesigamu kufanele udle eyodwa apula.

Ngosuku lwesibili:

• Ukudla amahabhula mode efanayo kanye nenani njengoba ngosuku lokuqala.
• Ngesikhathi sokudla kwasemini ungakwazi ukulungiselela zemifino isaladi nge izimila kalamula.

Usuku Lwesithathu:

• Ekuseni, ke kuvunyelwe ukusetshenziswa kwanoma yisiphi isithelo, ngaphandle amagilebhisi obhanana-300 amagremu.
• Isidlo sasemini kuhlanganisa ucezu 100-igramu yenkukhu kanye isaladi ka imifino.
• Apples Kufanele udliwe ngendlela efanayo njengoba ngezinsuku zokuqala ezimbili.

Isiteleka ukulamba, noma indlela enzima ukususa Kilos esengeziwe

Futhi lokhu Ukudla okuthiwa izinsuku 3 (lokususa 5 kg) impendulo kuyadida kakhulu. Abaningi bamane akakwazi ukubhekana ukudla, isimo jikelele sibhebhetheka, ngosuku ikhanda lesibili uqale. Ukuzama le ndlela okusheshayo, kumele Ngiwumqemane, ngakho ngaphambi kokusebenzisa kufanele kudokotela futhi ovivinyweni olubangelwa kunesidingo.

Ngosuku lokuqala (wokulungiselela):

• Morning: ijusi yezithelo zemvelo.
• Isidlo sasemini: 200 amagremu imifino engaphekiwe noma izithelo.
• Dinner: juice yemvelo (yemifino noma izithelo).

usuku Okwesibili - indlala, ungakwazi uphuze amanzi kuphela.

Ngosuku lwesithathu (okuphumayo):

• Morning: isigamu inkomishi yemifino juice zemvelo.
• Isidlo sasemini: izaqathe isaladi.
• Dinner: itiye ezingenashukela.

Blueberry Ukudla: elula azwakale kamtoti

Blueberry inesimiso esiyingqayizivele - ukusetshenziswa kwalo ikhuthaza ukushiswa amaseli fat. Ngokusekelwe kulezi okutholakele, ukudla entsha express izinsuku 3 lakhiwe. 5 kg - kuvela lokhu isisindo uyokwazi ukuqeda, ukunamathela Ukudla ecacisiwe izinsuku ezintathu:

• B: 200 amagremu amangqanga (5% fat), amagremu 100 aluhlaza okwesibhakabhaka fresh. Amajikijolo kanye cottage shizi ingasetshenziswa eyedwa noma ifomu okuxubile.
• ibhulakufesi Okwesibili: inkomishi yogurt, amagremu 100 aluhlaza okwesibhakabhaka. Optionally, ungakwazi wale mikhiqizo ukulungiselela Smoothies, zishaya in a blender.
• Dinner: kuyafana for kwasekuseni kuqala.
• Dinner: uphinda kwasemini.

Veza-Ukudla izinsuku 3 (5 kg esehambile)

Ukudla kufanele ihlukaniswe yaba izingxenye ezine, udinga ukuba sibe izingalo ezimbili nengxenye amahora amathathu. Isikhathi, ungasetha into yakho enkulu ezenzeka esidlweni sokugcina okungenani amahora angu-2-3 ngaphambi sokulala.

• ukudla Okokuqala: iqanda elilodwa abilisiwe noma amaqanda ethosiwe sasipheka ngesitofu amaconsi ambalwa samafutha zemifino.
• Okwesibili: ingilazi itiye ezingenashukela futhi 150 amagremu of ushizi.
• Okwesithathu, 110 amagremu of ushizi netiye.
• lamanzi esiphethu (ingilazi eyodwa) ne kalamula: Okwesine.

Ukusetha kabusha okusheshayo

Usuku lokuqala:

• Ngokushesha emva uvuka: ambalwa izingilazi zamanzi.
• B: 200 ml yobisi olufudumele ne ukwengeza uju.
• Isidlo sasemini: 200 amagremu nenhlanzi noma nenkukhu, isaladi imifino kanye nemifino, ubhamubhamu.
• Umthamo: ingilazi ukuphuza iyogathi ngaphandle izithasiselo.
• Dinner: yemifino isobho ukwenziwa - ingilazi.
• kwakusihlwa Late: 170 ml yogurt.

Ngosuku lwesibili:

• Ekuseni, esiswini esingenalutho - ambalwa izingilazi amanzi ahlanzekile.
• Isidlo sasekuseni: ubhamubhamu juice zemvelo.
• Dinner: ingilazi yemifino umhluzi, 80 amagremu of ushizi.
• Dinner: imifino kanye turkey (ungakwazi bamelele inkukhu), steamed ngo isamba 200 amagremu.

ngosuku lwesithathu:

• Ngokushesha emva uvuka: ezimbili izingilazi zamanzi.
• Isidlo sasemini: 120 amagremu of the classic ephansi fat yogurt.
• Dinner: inkukhu nemifino fresh - 300 amagremu.

utamatisi ekudleni

imenyu Same izinsuku ezintathu:

• Isidlo sasekuseni: omunye medium utamatisi obujwayelekile namaprotheni ezimbili inkukhu.
• Isidlo sasemini: utamatisi juice - 150 ml.
• Isidlo sasemini: isiqeshana (150 amagremu) Inkukhu isaladi utamatisi ezimbili kanye namakhambi, ayoliswe yogurt.
• Umthamo: 50 amagremu of ushizi, omunye utamatisi.
• Dinner: isaladi imifino, pepper, utamatisi kanye nonfat cottage shizi.

Potato Ukudla: akuwona umsebenzi olula

Usuku Lokuqala:

• Isidlo sasekuseni: eyodwa amazambane, ephekwe izikhumba zazo, ngaphandle usawoti namafutha.
• kwakusihlwa Early: inkomishi yogurt.
• kwakusihlwa Late: inkomishi yogurt.
• Dinner: wabhaka amazambane noma abiliswe bo khumba.

Mhla imenyu lesibili nelesithathu iyafana ngosuku lokuqala.

Uma indlala bengasenakubekezela kusihlwa kungenzeka ukukhokhela inkomishi yogurt.

Izixwayiso

Uma usebenzise omunye ukudla aphakanyisiwe futhi ube nempilo sawohloka kakhulu, kwakukhona bekhanda okuqhubekayo, umzimba ukuqaqamba imvelo spasmodic, kufanele ngokushesha ayeke ucwaningo. Uma isimo ingakuthuthukisi, kuzomele uxhumane nodokotela wakho.

Express-Ukudla izinsuku 3 (5 kg baphonse ku Kungenzeka-ke) - ukuhlolwa kuhle onzima umzimba, indiva izincomo kungaholela ezinkingeni kwezempilo kuyindaba eqakathekileko. Ngaphambi kokuba unqume ukuletha umzimba wakho ukuze enye yezindlela ezilandelayo, ucabangisise ukuthi esheshisa kwesisindo noma engaba kungcono cabanga isisindo ngokuhlala kusengaphambili, okungenani inyanga ngaphambi kosuku okuhleliwe.

Hlala uphilile!