Ukudla ukuze wehlise ama-3 kg ezinsukwini eziyi-10

-Delile

• Ukudla okusiza ukomisa isisu
• Ukudla okuvimba ukuncipha ngokushesha
• Imenyu izokwehla ngo-3 kg ezinsukwini eziyi-10
• Hlola ulwazi lwakho
• Hlola ulwazi lwakho!

Ukwehlisa ama-3 kg ezinsukwini eziyi-10, udinga ukugxila kakhulu futhi udle kakhulu ukudla okuphelele, imifino kanye nemithombo yamaprotheni, njengezinyama ezingenamafutha, amaqanda noshizi.

Ngaphezu kwalokho, kuyadingeka ukuthi uphuze amanzi amaningi kanye netiye zokuhambisa isisu ukusiza ukujikeleza kwegazi nokulwa nokugcinwa koketshezi, nokwenza umsebenzi wokuzivocavoca umzimba nsuku zonke, ukukhuthaza ukushiswa kwamafutha.

Ukudla okusiza ukomisa isisu

Ukudla okusiza kakhulu ukusheshisa imetabolism nokulwa nokugcinwa koketshezi yile:

• Ama-diuretic teas, njengetiye eliluhlaza, itiye lomlingani ne-hibiscus;
• Izithelo ezintsha, nge-peel ne-bagasse, njengoba bacebile kumicu namavithamini;
• Yemifino, ikakhulukazi eluhlaza noma okusikiwe ngamafutha omnqumo;
• Amaprotheni njengamaqanda, ushizi nenyama engenamafutha;
• Amafutha amahle, njengama-chestnut, amakinati, i-chia nembewu yefilakisi, namafutha omnqumo.

Lokhu kudla kufanele kufakwe kukho konke ukudla, kubalulekile ukugwema imithombo yama-carbohydrate alula, afana nelayisi, ipasta, ufulawa, isinkwa namajusi.

Ukudla okuvimba ukuncipha ngokushesha

Ukudla okufanele kugwenywe ngesikhathi sokudla okusheshayo kokuncipha kwesisindo yilawa:

• Ama-carbohydrate alula, njengelayisi, ipasta, ufulawa, isinkwa, amakhekhe kanye nokudla okunothile ngofulawa;
• Iziphuzo ezineshukela njengamajusi neziphuzo ezibandayo;
• Ukudla okulungiselelwe okufriziwe, njenge-lasagna ne-pizza;
• Ukudla okune-sodium, njengemihluzi yenyama, amasobho aselungile, isoseji kanye nesoseji;
• Ukudla okunoshukela omningi owengeziwe, njengama-yogurts anephunga, i-açaí, u-ayisikhilimu namakhekhe alungele amakhekhe;
• Iziphuzo ezidakayo.

Ngaphezu kwalokho, kubalulekile futhi ukugwema imithombo yokudla eyeqile yama-carbohydrate amahle, njenge-oats, ufulawa nelayisi elinsundu nelinsundu, ngoba ama-carbohydrate amaningi ngokweqile usuku lonke aphazamisa ukwehla kwesisindo.

Imenyu izokwehla ngo-3 kg ezinsukwini eziyi-10

Ithebula elilandelayo likhombisa isibonelo semenyu eyenzelwe ukunciphisa isisindo ngokushesha:

Isidlo	Usuku 1	Usuku 2	Usuku 3
Ukudla kwasekuseni	Ikhofi elingenashukela + iqanda eli-1 nocezu olulodwa lweshizi	I-yogurt engu-1 ephelele enenombolo engu- + 1 yetiye le-chia	Itiye eliluhlaza elingenashukela + amaqanda amabili aqhekeziwe ngokhilimu we-ricotta
Isidlo sasekuseni	1 ingilazi yejusi eluhlaza enelamula neklabishi	Itiye le-Hibiscus + amantongomane ama-5 e-cashew	1 ipheya
Isidlo sasemini sasemini	I-1/2 salmon fillet + isaladi eluhlaza enamaconsi kalamula kanye ne-1 drizzle yamafutha omnqumo	1 inyama yenkukhu eyosiwe ne-tomato sauce nemifino esusiwe emafutheni omnqumo	ama-noodle e-zucchini ane-tuna, upelepele, utamatisi no-anyanisi
Isidlo sasemini	Itiye le-Mate + ucezu olu-1 lwesinkwa esiphelele nocezu olungu-1 lweshizi	Ikhofi elingenashukela + amaqanda amabili abilisiwe	1 ingilazi yejusi eluhlaza enelamula, amanzi kakhukhunathi kanye ne-kale

Ngaphezu kokudla, kubalulekile ukuzijwayeza ukuzivocavoca umzimba nsuku zonke ukukhuthaza ukunciphisa umzimba ngokusebenzisa amafutha omzimba.

Bukela le vidiyo elandelayo bese ubona amathiphu alula avela kusazi sethu sokudla ukunciphisa umzimba:

Hlola ulwazi lwakho

Gcwalisa le mibuzo esheshayo ukuthola izinga lakho lolwazi mayelana nokuthi kusho ukuthini ukuba nokudla 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