Ukudla kwezinsuku ezingama-21: kuyini, kusebenza kanjani nemenyu yesampula
-Delile
Ukudla kwezinsuku ezingama-21 kuyisivumelwano esenziwe ngu-dr. URodolfo Aurélio, i-naturopath naye oqeqeshelwe i-physiotherapy ne-osteopathy. Le protocol yenzelwe ukukusiza ulahlekelwe isisindo namafutha ngokushesha, kulinganiselwa ukulahleka kwama-5 kuye kwayi-10 kg ezinsukwini ezingama-21 zokudla.
Ngaphezu kwalokho, lokhu kudla kuthembisa ukusebenza ngaphandle kokuzivocavoca umzimba kanye nezimangalo zokuletha izinzuzo zezempilo njengokunciphisa i-cholesterol, ukwehla kwe-cellulite, ukuthuthukisa ithoni yemisipha nokuqinisa izipikili, isikhumba nezinwele.
Isebenza kanjani
Phakathi nezinsuku ezi-3 zokuqala kufanele wehlise ukusetshenziswa kokudla okune-carbohydrate eningi, njengesinkwa, ilayisi, ipasta kanye nama-crackers. Kulesi sigaba ungadla amanani amancane ama-carbohydrate ngesidlo sasekuseni, isidlo sasemini nangaphambi kokuqeqeshwa, kubalulekile ukukhetha ukudla okufana nelayisi elinsundu, ubhatata, ipasta ensundu kanye nama-oats.
Ngaphezu kwalokho, ungadla imifino nemifino ngokuthanda kwakho, okunongwe ngamafutha omnqumo nolamula, futhi ufake amafutha amahle kwimenyu, njengamafutha omnqumo, uwoyela kakhukhunathi, amantongomane, ama-walnuts, amakinati nama-alimondi. Amaprotheni kumele ancike futhi aqhamuke emithonjeni enjengebele lenkukhu, inyama engenamzimba, inkukhu eyosiwe, inhlanzi namaqanda.
Phakathi kwezinsuku ze-4 ne-7, ama-carbohydrate kufanele asuswe ngokuphelele, futhi umkhuba wanoma yiluphi uhlobo lomsebenzi womzimba awunconyiwe.
Imenyu yokudla yezinsuku ezingama-21
Ithebula elilandelayo libonisa isibonelo semenyu esuselwa kulwazi olumayelana nokudla kwezinsuku ezingama-21, okungafani nemenyu ehlongozwayo futhi edayiswe ngu-dr. URodolfo Aurélio.
| Isidlo | Usuku 1 | Usuku 4 | Usuku 7 |
| Ukudla kwasekuseni | Ubhanana o-1 obhakwe neqanda noshizi othosiwe emafutheni omnqumo + ikhofi elingenashukela | i-omelet enamaqanda ama-2 + nocezu olu-1 lweshizi ne-oregano | isinkwa se-alimondi + 1 iqanda elithosiwe + ikhofi elingenashukela |
| Isidlo sasekuseni | 1 apula + 5 amantongomane e-cashew | 1 inkomishi yetiye elingenashukela | ijusi eluhlaza nge-kale, ulamula, ujinja nekhukhamba |
| Isidlo sasemini sasemini | 1 amazambane amancane + 1 fish fillet egosiwe ngamafutha omnqumo + isaladi eluhlaza | I-100-150 g yesaladi esikiwe + emafutheni omnqumo nolamula | 1 isilwane sesifuba senkukhu esosiwe noshizi ogayiwe + isaladi eluhlaza enama-chestnut agayiwe |
| Isidlo sasemini | I-yogurt ephelele engu-1 ephelele + ama-crackers amane ansundu anebhotela lamantongomane | i-guacamole enemichilo yesanqante | izingcezu zikakhukhunathi + ukuxuba kwamantongomane |
Kubalulekile futhi ukukhumbula ukunciphisa ukusetshenziswa kwemikhiqizo esezimbonini ezinjengezinongo ezenziwe ngomumo, ukudla okufriziwe, ukudla okusheshayo kanye nenyama esetshenzisiwe, njengesoseji, isoseji kanye ne-bologna. Bona izibonelo zokupheka okungezona kwe-carbohydrate ongakusebenzisa ekudleni.
Ukunakekelwa kokudla
Ngaphambi kokuqala noma yikuphi ukudla, kubalulekile ukuya kudokotela noma isazi sokudla okunempilo ukuze uhlole impilo yakho futhi uthole ukugunyazwa kanye nemihlahlandlela yokulandela indlela odla ngayo. Ngaphezu kwalokho, kubalulekile futhi ukuqapha impilo yakho nokuhlolwa igazi okungenani kanye ngonyaka ukuthola noma yiziphi izinguquko.
Ngemuva kokuphothula uhlelo lokudla lwezinsuku ezingama-21, kuyadingeka ukugcina ukudla okunempilo, okufana nemifino, izithelo namafutha amahle ukuze kugcinwe isisindo nempilo.Esinye isibonelo sokudla okufana nephrothokholi yezinsuku ezingama-21 yi-Atkins Diet, ehlukaniswe ngezigaba ezi-4 zokwehla kwesisindo nokunakekelwa.
-Nconyisile
Izinhlamvu eziphelele: ziyini nezinketho ezinempilo
