Ukudla ukunciphisa kuze kufike ku-5 kg ​​emavikini amabili

-Delile

• Ongakudla
• Ukudla Okufanele Kugwenywe
• Imenyu yokwehlisa isisindo emavikini amabili
• Amanye amathiphu wokwehlisa isisindo
• Ama-diuretic teas ukukhipha isisu
• Hlola ulwazi lwakho lokudla okunempilo
• Hlola ulwazi lwakho!

Ukwehlisa isisindo emavikini ama-2 kuyadingeka ukuthi ube nokudla okunempilo futhi okulinganiselayo, kubalulekile ukufaka izithelo, imifino kanye nokudla okuphelele okune-fiber, ngaphezu kwesincomo sokugwema ukusetshenziswa kokudla okusetshenzisiwe, ukudla okuthosiwe, ukudla okufriziwe njenge-pizza ne-lasagna, amasoseji, ukudla okusheshayo, njll.

Emavikini ama-2 kungenzeka ukuthi wehle phakathi kuka-1 kg no-5 kg, kepha-ke, lokhu kwehla kwesisindo kungahluka ngokuya komzimba womuntu, iqiniso lokuthi ukudla kwenziwa ngendlela efanele kanye nokwenza kwemisebenzi yomzimba njalo.

Ukufeza inhloso, kukhonjiswa ukuthi umuntu wenza ikakhulukazi imisebenzi yokuvivinya umzimba, njengokugijima, ukubhukuda noma ukuhamba ngezinyawo, ngokwesibonelo, njengoba zisiza umzimba ukuthi usebenzise amandla amaningi futhi ushise amanoni aqoqiwe. Bheka uhlu lokuzivocavoca okungcono kakhulu kwesisindo.

Ongakudla

Ukuze wehlise isisindo emavikini ama-2, ukudla okuvunyelwe kuyizithelo nemifino, ngoba kunothile ku-fiber, okuqinisekisa umuzwa wokusutha nokwenza ngcono ukuhamba kwamathumbu. Ukudla okufana nalokhu:

• Oat;
• I-Quinoa;
• Ilayisi;
• Isinkwa esiphelele;
• Amaqanda;
• Ubhontshisi;
• I-granola engenashukela;
• Izambane;
• Ifilakisi, ubhekilanga, ithanga nembewu yesame;
• Izithelo ezomile njengamantongomane, ama-alimondi, amakinati namantongomane e-cashew;
• Ubisi olunamakhemikhali nezinto eziphuma kuzo, njengoshizi omhlophe.

Okunye ukudla okungasheshisa imetabolism futhi ngaleyo ndlela kukhuthaze ukwehla kwesisindo ukudla kwe-thermogenic, okufana nesinamoni, ujinja, upelepele obomvu, ikhofi, itiye eliluhlaza kanye ne-apula cider uviniga, nakho okungafakwa ekudleni. Funda kabanzi ngokudla kwe-thermogenic.

Ukudla Okufanele Kugwenywe

Ukudla okufanele kugwenywe yilokho okunothe ngosawoti, ushukela, ufulawa omhlophe kakolweni namafutha, njenge:

• Ushukela: ushukela, amaswidi, ama-dessert, amakhekhe, ushokoledi;
• Usawoti: usawoti, i-soy sauce, i-Worcestershire sauce, ama-cubes enyama nemifino yemifino, ama-tenderizers enyama, isobho eliyimpuphu;
• Ufulawa omhlophe kakolweni: izinkwa, amakhekhe, ophaya, isoso esimhlophe, ukudla okulula;
• Amafutha: ukudla okuthosiwe, inyama ebomvu, ubhekeni, isoseji, isoseji, isalami, inyama ebomvu enamafutha amaningi, ubisi lonke noshizi ophuzi njenge-cheddar ne-side dish.
• Imikhiqizo enezimboni: ikhukhi eligxishiwe, ukudla okulula okuhlanganisiwe, ukudla okufriziwe okweqhwa, i-pizza, i-lasagna, iziphuzo ezibandayo kanye namajusi ebhokisi.

Ukufaka esikhundleni sikasawoti ekulungiseleleni ukudla, ungasebenzisa amakhambi emvelo nezinongo ezifana no-anyanisi, ugarlic, irosemary, iparsley, i-thyme, i-basil ne-oregano, njengoba zenza ukudla kunambitheke kakhulu futhi kungabangeli ukugcinwa koketshezi emzimbeni.

Imenyu yokwehlisa isisindo emavikini amabili

Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezi-3 yokwehla kuze kufike ku-5 kg ​​emasontweni amabili. Ngemuva kwalezi zinsuku ezintathu umuntu angahlanganisa imenyu yakhe acabangele amathiphu aboniswe ngaphambili:

Isidlo	Usuku 1	Usuku 2	Usuku 3
Ukudla kwasekuseni	1 ingilazi yobisi olunamafutha + 1 ucezu lwesinkwa esiphelele senhlamvu nocezu olu-1 lweshizi omhlophe + ucezu olu-1 lwesifuba se-turkey	1 i-yogurt enamafutha aphansi + i-1/4 indebe ye-oats + 1 isipuni se-chia imbewu + ne-1/2 ubhanana osikiwe	Ikhofi elinobisi olusikiwe nolungenashukela + 1 oat pancake + 1 ucezu lukashizi omhlophe
Isidlo sasekuseni	1 ucezu lukapapaya ngesipuni esingu-1 sama-oats	1 ingilazi yejusi eluhlaza ekhipha ubuthi emzimbeni	1 ucezu lwekhabe + amayunithi ayi-10 amakinati
Isidlo sasemini sasemini	Ucezu olu-1 lwe-hake eyosiwe + izipuni eziyi-3 zerayisi onsundu + 2 wezipuni wezinyosi + isaladi le-broccoli ngherothi + 1 isipuni samafutha omnqumo	1 isilwane senkukhu enomhluzi wetamatisi wemvelo + wezipuni ezintathu ze-wholegrain pasta + isaladi nge-1 isipuni samakinati + 1 isipuni se-dessert samafutha omnqumo	1 turkey breast fillet + 4 wezipuni ze-quinoa + 1 inkomishi yemifino ephekiwe + 1 isipuni sophudingi samafutha omnqumo
Isidlo sasemini	1 apula + 2 ricotta toast	Ijusi le-Papaya elinesipuni esingu-1 sefilakisi	1 iyogathi enamafutha amancane + amantongomane ayisithupha

Inani elifakwe kwimenyu liyahluka ngokuya ngeminyaka, ubulili, ukuvivinya umzimba nokuba khona noma ukungabi bikho kwanoma yisiphi isifo, ngakho-ke kubalulekile ukuya kudokotela wezokudla ukuze enze ukuhlolwa okuphelele futhi abale uhlelo lokudla ngokuya ngezidingo isiguli. abantu.

Bona ividiyo engezansi ukuthola amathiphu amaningi okusula isisu bese uchaze isisu:

Amanye amathiphu wokwehlisa isisindo

Amanye amathiphu abalulekile ukuwalandela lapho usetha uhlelo lokudla okunempilo ngalolo suku:

• Yidla ukudla okungu-5 kuye kwayi-6 ngosuku: ukudla okuyinhloko okungu-3 nokudla okulula okungu-2 kuye ku-3, kunconywa ukuthi udle njalo ngamahora amathathu;
• Dla izithelo ezi-3 kuya kwezingu-4 ngosuku, unike okuncono izithelo ezinomhluzi kanye ne-bagasse;
• Ingxenye yesitsha kufanele ibe nemifino, kokubili isidlo sasemini nedina, futhi kubalulekile ukusebenzisa okungenani ama-servings ama-2 ngosuku;
• Kunconywa ukuthi ukhethe umthombo owodwa kuphela wama-carbohydrate, ugweme ukubeka imithombo engaphezu kweyodwa epuletini;
• Khetha phakathi kukabhontshisi, ummbila, uphizi, amantongomane, ubhontshisi kanye nodali njengomthombo wamaprotheni wemifino bese ubeka izipuni ezimbili kuphela kupuleti;
• Susa wonke amanoni enyameni ngaphambi kokuwadla, kufaka phakathi isikhumba senhlanzi, inkukhu kanye ne-turkey, ngaphezu kokunciphisa ukusetshenziswa kwenyama ebomvu izikhathi ezimbili ngesonto.

Kungenzeka kufakwe ijusi le-detox kokunye kokudla okulula, okufanele ngokukhethekile kulungiswe nemifino, ngoba icebile ku-fiber. Bheka ezinye izindlela zokupheka ujusi ukuze unciphise umzimba.

Ama-diuretic teas ukukhipha isisu

Ngaphezu kokudla, kufanele utshale imali ekusetshenzisweni kwetiye le-diuretic elandisa imetabolism, njengetiyi eluhlaza, itiye le-matcha, itiye le-hibiscus (i-jamaica flower) netiye le-ginger elinophayinaphu. Ukuze ube nomphumela oyifunayo, kufanele uphuze izinkomishi ezintathu kuya kwezi-4 zetiye ngosuku, ngaphandle kokungeza ushukela.

Kubalulekile futhi ukuthi uphuze okungenani u-1.5 L wamanzi ngosuku, ikakhulukazi ama-diuretic teas noma amanzi, ukulwa nokugcinwa koketshezi nokwenza ngcono ukusebenza kwamathumbu.

Hlola ulwazi lwakho lokudla okunempilo

Thatha le mibuzo esheshayo ukuthola izinga lakho lolwazi lokuthi ungadla kanjani ukudla okunomsoco okunempilo:

• 1
• 2
• 3
• 4
• 5
• 6
• 7

Hlola ulwazi lwakho!

Qala isivivinyo Kubalulekile ukuphuza amalitha amanzi aphakathi kuka-1.5 no-2 ngosuku. Kepha uma ungathandi ukuphuza amanzi alula, inketho engcono kunazo zonke yile:

• Phuza ijusi yezithelo kodwa ungafaki ushukela.
• Phuza ama-teas, amanzi anamakha noma amanzi akhanyayo.
• Thatha ama-sodas alula noma okudliwayo uphuze ubhiya ongewona utshwala.

Engikudlayo kunempilo ngoba:

• Ngidla isidlo esisodwa noma ezimbili emini ngevolumu ephezulu, ukubulala indlala yami futhi kungadingeki ngidle noma yini enye usuku lonke.
• Ngidla ukudla okunemiqulu emincane futhi ngidla ukudla okucutshunguliwe okuncane njengezithelo nemifino. Ngaphezu kwalokho, ngiphuza amanzi amaningi.
• Njengalapho ngilambile kakhulu futhi ngiphuza noma yini ngesikhathi sokudla.

Ukuze ube nazo zonke izakhi zomzimba ezibalulekile, kungcono:

• Yidla izithelo eziningi, noma ngabe kunguhlobo olulodwa nje.
• Gwema ukudla ukudla okuthosiwe noma ama-cracker agxishiwe bese udla kuphela engikuthandayo, uhlonipha ukunambitheka kwami.
• Yidla kancane konke bese uzama ukudla okusha, izinongo noma amalungiselelo.

Ushokoledi ngu:

• Ukudla okubi okufanele ngikugweme ukuze ngingakhulupali futhi okungalingani ekudleni okunempilo.
• Ukukhetha okuhle kwamaswidi uma kune-cocoa engaphezu kwama-70%, futhi kungakusiza nokuthi wehlise isisindo futhi wehlise isifiso sokudla amaswidi ngokujwayelekile.
• Ukudla okuthi, ngoba kunezinhlobo ezahlukahlukene (ezimhlophe, ubisi noma umnyama ...) kungivumela ukuthi ngenze ukudla okuhlukahlukene kakhulu.

Ukwehlisa isisindo sokudla ukudla okunempilo kumele ngihlale:

• Lamba futhi udle ukudla okungenakuphikisa.
• Yidla ukudla okuluhlaza okwedlulele kanye namalungiselelo alula, afana nosiwe noma aphekiwe, ngaphandle kososo abanamafutha kakhulu nokugwema inani elikhulu lokudla ngakunye.
• Ukuphuza imishanguzo yokwehlisa isifiso sami sokudla noma ukwandisa umzimba wami, ukuze kungigqugquzele.

Ukwenza ukufundwa okuhle ngokudla futhi unciphise isisindo:

• Akufanele neze ngidle izithelo zekhalori kakhulu noma ngabe ziphilile.
• Kufanele ngidle izithelo ezahlukahlukene noma ngabe zinama-caloric kakhulu, kepha kulokhu, kufanele ngidle kancane.
• Amakholori ayinto ebaluleke kakhulu lapho ukhetha isithelo okufanele ngisidle.

Ukufundiswa kabusha kokudla kungukuthi:

• Uhlobo lokudla olwenziwe isikhathi esithile, ukufinyelela nje isisindo osifunayo.
• Okuthile okulungele kuphela abantu abakhuluphele ngokweqile.
• Isitayela sokudla esingakusizi nje kuphela ukufinyelela isisindo sakho esifanele kepha futhi sithuthukisa impilo yakho yonke.

Langaphambilini Okulandelayo