Qedela uhlelo lokulahlekelwa yisisu ngesonto elilodwa
-Delile
- UMsombuluko
- NgoLwesibili
- NgoLwesithathu
- ULwesine
- ULwesihlanu
- NgoMgqibelo
- NgeSonto
- Amathiphu wokwehlisa isisindo futhi ulahlekelwe yisisu
Lolu hlelo oluphelele lokwehlisa isisu ngesonto elilodwa luyinhlanganisela ephumelelayo yokudla okuncane kwekhalori kanye nokuzivocavoca isisu, okungenziwa ekhaya, futhi kuhloswe ngabaqalayo abafuna ukunciphisa isisindo futhi baqale ukuzivocavoca umzimba.
Lolu hlelo lokwehlisa isisindo nokulahlekelwa yisisu lungaphindwa izikhathi ezimbili zilandelana kubantu abaphilile. Endabeni yesifo sikashukela, umfutho wegazi ophakeme, ukwehluleka kwezinso noma izinkinga zenhliziyo, kubalulekile ukuthi ufune izeluleko kudokotela ngaphambi kokuqala noma yikuphi ukuvinjelwa kokudla noma uhlelo lokuzivocavoca.
Thola ukuthi siyini isisindo sakho esifanele ngokufaka idatha yakho:
Uhlelo lokulahlekelwa yisisu ngeviki elilodwa luqukethe:
UMsombuluko
Ithiphu yosuku: Phuza u-1.5 litha weti eliluhlaza elingenashukela. Bona ukuthi kungani itiye eliluhlaza lisheshisa imetabolism futhi likusiza ukwehlisa isisindo.
| Ukudla kwasekuseni | Isidlo sasemini | Ungadla ekuseni / ntambama | Isidlo sakusihlwa |
| 1 ingilazi ye-yogurt ethafeni ne-1 isipuni se-granola ekhanyayo ne-apula eli-1 elinekhasi | 1 inyama yenkukhu eyosiwe ngesipuni esingu-1 selayisi elinsundu kanye nesaladi notamatisi isaladi, efafazwe ngesipuni esingu-1 (isobho) sefilakisi. I-1 orange enesikhwama se-dessert | 1 ingilazi yesiphuzo se-soya noma ubisi olusikiwe nge-1/2 papaya, ngaphandle koshukela. | 1 ipuleti lemifino ephekwe emanzini anosawoti (izaqathe, ubhontshisi oluhlaza kanye ne-chayote), egcotshwe ngamafutha omnqumo, ngekani elilodwa le-tuna emanzini. |
Ukuzivocavoca kosuku: Ukuhamba imizuzu engama-30, kungaba semgwaqweni noma kutreadmill, bese wenza amasethi ama-3 ama-sit-20, njengoba kukhonjisiwe esithombeni esilandelayo, uphumule phakathi kwamasekhondi ayi-10 kuye kwangama-30 phakathi kwesethi ngayinye:
NgoLwesibili
Ithiphu yosuku: Phuza u-1.5 litre wetiye ye-artichoke engenashukela
| Ukudla kwasekuseni | Isidlo sasemini | Ungadla ekuseni / ntambama | Isidlo sakusihlwa |
| Ipuleti eli-1 le-oatmeal ne-banana elilodwa ne-chia | Isigaxa 1 senhlanzi eyosiwe enezipuni eziyi-3 ze-broccoli kanye nezaqathe ezibilisiwe, zifafazwe ngesipuni esingu-1 sefilakisi. Ipheya eli-1 le-dessert | 1 ingilazi yejusi yesanqante enolintshi ne-1 isipuni segciwane likakolweni, ne-toast emibili ephelele nocezu olungu-1 lukashizi omhlophe. | 1 ipuleti likakhilimu wemifino, oyoliswe ngosawoti, u-anyanisi nogalikhi kanye nokugcwala kwamafutha omnqumo e-virgin. |
Ukuzivocavoca kosuku: Hamba imizuzu engama-40 bese uqinisa ijubane lakho ngemuva kwemizuzu yokuqala eyi-10 bese uqala ukwehlisa ijubane emizuzwini eyi-10 edlule. Okulandelayo, yenza amasethi ama-3 wokuzivocavoca okulandelayo, okuqukethe ukuma kwipulangwe isikhathi eside ngangokunokwenzeka. Nakhu ukuthi ungakwenza kanjani kuvidiyo:
NgoLwesithathu
Ithiphu yosuku: Phuza ijusi yezithelo engenazintshisekelo engu-1.5 L
| Ukudla kwasekuseni | Isidlo sasemini | Ungadla ekuseni / ntambama | Isidlo sakusihlwa |
| 1 inkomishi yekhofi enobisi kanye nesinkwa esingu-1 esiphelele nocezu lukashizi omhlophe. | 1 inkukhu ethosiwe noma ephekwe ngethisi kanye nesaladi ye-arugula kanye no-1 isipuni selayisi, kufafazwe ngesipuni esingu-1 (isobho) sefilakisi. 1 i-dessert tangerine | Ukuphakelwa kukakhanyela omncane onengilazi engu-1 yejusi lewolintshi elingenashukela | 1 ipuleti lesaladi, ikhukhamba, utamatisi, iqanda elibilisiwe elinezicucu zikaphayinaphu. |
Ukuzivocavoca kosuku: Hamba ihora elingu-1 ngesivinini esisheshayo ukukhulisa ukusha kwekhalori. Ngemuva kwalokho, yenza ukuvivinya kwesisu oku-oblique kumasethi ama-3, njengoba kukhonjisiwe ngezansi, ngeminithi elingu-1 kusethi ngayinye, ukuqinisa le misipha nokusiza ukuchaza lesi sifunda, ngokuthinta okhalweni:
ULwesine
Ithiphu yosuku: Phuza u-1.5 L wetiyi eluhlaza ngejinja engenashukela noma uthathe itiye le-ginger ukunciphisa umzimba
| Ukudla kwasekuseni | Isidlo sasemini | Ungadla ekuseni / ntambama | Isidlo sakusihlwa |
| I-1/2 ye-vitamin avocado enobisi olunamafutha noma ubisi lwe-oat. | 1 ucezu lwenhlanzi ephekiwe namazambane neklabishi, kufafazwe isipuni esingu-1 sefilakisi. 1 ucezu lwekhabe lwe-dessert | 1 inkomishi ye-sitrobheli i-gelatin exutshwe nenkomishi eyodwa ye-yoghurt engenalutho ne-1 wezipuni we-flaxseed | Isitsha esingu-1 sokhilimu karoti, okunongwe ngosawoti, u-anyanisi nogalikhi kanye nokugcotshwa kwamafutha omnqumo e-virgin. |
Ukuzivocavoca kosuku: Hamba ngokushesha imizuzu emi-2 bese ugijima eminye imizuzu emi-2, bese uphinde uhambe eminye imizuzu emi-2 njalo njalo kuze kube yimizuzu engama-30. Uma usuqedile, yenza amasethi ama-3 ama-sit-up ngeminithi elingu-1 isethi ngayinye:
ULwesihlanu
Ithiphu yosuku: Phuza u-1.5 litre wetiye le-fennel elingenashukela
| Ukudla kwasekuseni | Isidlo sasemini | Ungadla ekuseni / ntambama | Isidlo sakusihlwa |
| 1 inkomishi yophayinaphu noma ijusi lewolintshi kanye nesinkwa sembewu nebhotela | I-quinoa enezinqathe ezibilisiwe kanye ne-1 yenkukhu engenamafutha noma inyama yenkomo. I-1 orange enesikhwama se-dessert | 1 ingilazi ye-smoothie eyenziwe nge-apula ne-sitrobheli yoghurt yetshezi | 1 ipuleti lesobho lenkukhu. |
Ukuzivocavoca kosuku: Gijimani imizuzu engama-30, ugqoke iteki elibamba umthelela kahle ukugwema ukulimala emajoyintini, ikakhulukazi uma ukhuluphele kakhulu. Ekupheleni kokugijima, yenza lo msebenzi olandelayo isikhathi eside ngangokunokwenzeka, uphumule imizuzwana engama-30 bese uhlala isikhathi eside ngangokunokwenzeka.
NgoMgqibelo
Phuza u-1.5 L wamanzi ngamaconsi ambalwa kalamula angenashukela. Bona izinzuzo zayo ekunciphiseni isisindo ngolamula
| Ukudla kwasekuseni | Isidlo sasemini | Ungadla ekuseni / ntambama | Isidlo sakusihlwa |
| I-yogurt engu-liquid enezinhlamvu ezigcwele kanye nesitsha esincane esingu-1 sesaladi lezithelo. | Ipuleti eli-1 lesaladi le-ulethisi nge-arugula, ushizi ne-crouton, okunongwe ngeviniga, kufafazwe isipuni esingu-1 sefilakisi. 1 ucezu lwekhabe lwe-dessert. | Isiphuzo se-almond noma ubisi olusikiwe ngama-strawberry ayi-6 kanye ne-toast ephelele engu-2. | Ukhilimu we-leek, ogcotshwe nge-1 drizzle yamafutha omnqumo e-virgin |
Ukuzivocavoca kosuku: Thatha uhambo lokushintshana phakathi kwemizuzu emi-2 yokugijima, nemizuzu engu-2 yokuhamba uhhafu wehora, futhi emizuzwini emihlanu edlule, vele uhambe ukuze unciphise inhliziyo yakho. Ekugcineni, yenza amasethi ama-3 wokuhlala eceleni kweminithi elingu-1 njengoba kukhonjisiwe esithombeni esingezansi, uphumule imizuzwana eyi-10 kuye kwangama-30 phakathi kwesethi ngayinye:
NgeSonto
Phuza u-1.5 L wejusi likaphayinaphu nominti ongenashukela
| Ukudla kwasekuseni | Isidlo sasemini | Ungadla ekuseni / ntambama | Isidlo sakusihlwa |
1 ingilazi yejusi yezithelo zothando nesinkwa esiphelele esinoshizi omhlophe. | I-omelet ne-parsley, utamatisi kanye ne-isipuni esingu-1 sesame. Isitsha esingu-1 sama-lychees noma i-apula eli-1 nekhasi le-dessert | Ubhanana o-1 oqoshiwe nge-granola encane ekhanyayo. | Isitshalo seqanda, i-chickpea, utamatisi, upelepele nesaladi le-cuscus. |
Ukuzivocavoca kosuku: Gijimani imizuzu engama-30 futhi ekugcineni wenze lokhu kuhlala imizuzu engu-5:
Amathiphu wokwehlisa isisindo futhi ulahlekelwe yisisu
Ngaleli sonto uma ulamba, zama udle ipheya eli-1 noma i-apula eli-1 ngekhasi Imizuzu eyi-15 ngaphambi kwesidlo sasemini nedina ngoba lezi zithelo zisiza ukulawula isifiso sakho sokudla futhi zinama-calories ambalwa, okungafanele aphazamise imiphumela yokugcina.
Ukulawula ukukhathazeka ngemiphumela kubuye kube isu lokuhlangabezana nezinhloso ngakho-ke kungasiza ukuthatha i- itiye le-chamomile noma ijusi yezithelo zothando ukuba nokuthula okwengeziwe. Ukuhlola imiphumela kufanele uzilinganise ngosuku lokuqala, ngaphambi kokuqala uhlelo nangosuku olulandelayo, ekuseni, lapho nje uqeda le viki elilodwa lokuzivocavoca ukuze ulahlekelwe yisisu.
Lolu hlelo lungenziwa nganoma yiluphi usuku lwenyanga, kepha kungaba nzima kakhulu ukuhambisana nalo ngesikhathi se-PMS nangesikhathi sokuya esikhathini, futhi akuvunyelwe ukuncinza phakathi kokudla. Isikhathi esihle sokuzivocavoca ekuseni, ngemuva kokudla kwasekuseni, kepha futhi ungazivocavoca ekupheleni kosuku, ngaphambi kokudla kwakusihlwa.
Buka le vidiyo elandelayo futhi ubone amanye amathiphu akusiza ungalilahli ithemba ekudleni:
Inconyelwe Kuwe
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