Ukukhulula usuku - kutheni ufuna, yiziphi iindlela ongakhetha ngazo, indlela yokubamba ngokufanelekileyo?

Ukuhlambulula umzimba wakho, oko kukuthi, "ukuhlaziya inkqubo," ungasebenzisa usuku lokukhulula. Kwakhona waphumelela ekunciphiseni ubukhulu. Kukho imigaqo ethile yombutho wokukhulula kunye nenani elikhulu lokukhetha, ngoko kukho into oyikhethayo.

Kutheni sifuna iintsuku zokuzila?

Abantu abaninzi baye bakuva malunga nokulayishwa, okungaqwalaselwa ngohlobo lokuphumla komzimba. Isekelwe kwimimiselo eqingqiweyo yemenyu, equkethe enye okanye ezimbini zeemveliso. Akukhuthazwa ukuba uyichithe ngaphezulu kwesinye ngeveki. Ininzi enkulu yokukhetha iyayaziwa, kodwa iintsuku ezilungileyo kakhulu kufuneka zingabi nexabiso lekhalori elingaphezulu kwe-1000 kcal. Kucetyiswa ukuba udibane nodokotela ngaphambi koku.

Ukukhulula iintsuku kwandisa ukuphumelela kwanoma yikuphi ukutya, njengoko kuphucula umsebenzi weenkqubo zokugaya kwaye kusebenze iinkqubo ze-metabolic. Bancedisa kwiimeko xa ubunzima bexesha lokulahleka kwesisindo luyeke ukunciphisa, kwaye kufuneka uqale kwakhona inkqubo. Olunye udibaniso lokukhupha iinjongo eziza kunceda ukukrazula umbane ogqithiseleyo kunye nokuphucula ukusebenza kwamathumbu.

Ungayisebenzisa njani ixesha lokuzila?

Ukukhupha umthwalo ukuzisa kuphela inzuzo, kuyimfuneko ukuyiqhuba ngokuchanekileyo, apho kuyimfuneko ukuqwalasela ezinye iingcebiso ezivela kwiingcali:

1. Xa ucwangcisa usuku lokuzila, kulungele ukukulungiselela kwangaphambili, ukuphelisa ukutya okunzima kunye nokutya okunzima kwimenyu yakho ngosuku.
2. Akuyimfuneko ngexesha lokuthintela ukutya ukuze usebenze ngokomzimba, kuba umzimba uya kubuthathaka. Kuya kuba luncedo ukuhlalisa, okuza kuphuculwe ukuphucula imetabolism nokukhuthaza ukucoca.
3. Kukulungele ukukhetha iintlobo ezahlukeneyo zeentsuku zokuzila, eziza kunceda ukuphumeza iziphumo ezingcono.
4. Akukhuthazwa ukusebenzisa i-laxatives eyongezelelweyo kunye ne-diuretics ngexesha lokukhutshwa, ngaphandle koko kungonakalisa impilo.
5. Imithetho yosuku lokuzila ibonisa ukuba kufuneka uphuze ii-2-3 ilitha amanzi ngosuku.
6. Kubalulekile ukushiya ukulayishwa kancane kancane. Ukuba uceba ukutshintshela kwisondlo esifanelekileyo, ke lo mzuzu ophumelele kakhulu.
7. Ukuguqula umzimba 1-2 amaxesha ngeveki. Ukuba uyayisebenzisa rhoqo, unokungcolisa imeko yakho yempilo.
8. Inani elivunyelweyo lemveliso lihlulwe ngamacandelo alinganayo, adliwa kulo lonke usuku, oluya kukunceda ukulibala ngokuvalelwa yindlala.
9. Akunqunyelwe ukusebenzisa ityuwa kunye neziqholo ngexesha lokulayishwa, njengoko baya kugcina umzi womzimba, oya kukhuthaza ukubonakala kobuqhophololo.

Ziziphi iintsuku zokuzila?

Kukho iintlobo ezahlukeneyo zokulayila, umzekelo, ziyakwazi ukuhluka ngexesha elide ukuya kwiintsuku ezintathu. Ngaphambi kokuba uqonde indlela yokulungisa usuku lokuzila, kufuneka uqonde ukuba yeyiphi injongo eya kusetyenziswa:

1. Ukulahlekelwa ngumzimba . Kukholelwa ukuba indlela efanelekileyo yokujongana nale ngxaki yimilo "yokutya" esekelwe ekusebenziseni izitya zemifuno yokutya.
2. Ukucoca umzimba . Khetha ukukhulula ukutya okunotye kwi-fibre, eya kucoca amathambo, ukususa i-toxins kunye ne-toxins.
3. Ukutshisa amafutha. Ukukhawulezisa le nkqubo, kucetyiswa ukuba ukhethe iintsuku zeeprotheni, umzekelo, kwi-cottage shiese, i-kefir okanye inyama yenkukhu.
4. Ukugcinwa kwamanzi . Ukukhupha inkqubo ye-urinary, iimveliso ezinomxholo ophezulu we potassium kunye nokukhutshwa kweetyuwa kuyadingeka. Inketho efanelekileyo ayiyi-rice engahlanjululwayo.

Yintoni ongayidla ngosuku lokuzila?

Kukho inani elikhulu lokukhethwa komzimba, olwahlula ngokwemiqathango eyahlukileyo. Kukho iintlobo ezahlukeneyo zokukhulula iintsuku:

1. I-carbohydrate . Oku kuquka ukutya iziqhamo, imifuno, i-buckwheat kunye ne-rice porridge nezinye ukutya okufanayo. Khetha ukutya obutyebi kwi-carbohydrate edibeneyo kunye nefiber.
2. Ukutya . Eli qela libandakanya ubisi, ukhilimu omuncu kunye nesidlo se-cream.
3. Iprotheni . Uhlobo oluthandwa kakhulu lokukhulula, oluvumela ukusebenzisa inyama, intlanzi, i-cottage shiese okanye i-yogurt.

Ukukhulula usuku - olusebenzayo

Kukho iindlela ezininzi zokukhulula iintsuku ezinika iziphumo ezilungileyo kwaye zithandwa. Iintsuku ezifanelekileyo zokulahlekelwa kwesisindo kunye nokubuyiselwa komzimba yizo ezikhethiweyo ukubonisana nodokotela, ekubeni iimpawu zendalo kufuneka ziqwalaselwe. Ukongezelela, kubalulekile ukugxila kwintetho yakho, ukwenzela ukuba imveliso ekhethiweyo ithande, kwaye iyakubanjelwa isikhashana.

Ukukhulula imini kwi-kefir

Inketho ethandwa kakhulu, eya kuphucula umsebenzi womzimba, kwaye ikhuthaza ukulahleka kwesisindo. I-Kefir iqukethe iivithamini , i-acids, i-mineral, i-bacteria, imvubelo kunye nezinye izinto ezinobomi. I-Kefir yokukhulula umhla ifanelekile kubantu abangenayo imveliso kwiimveliso zobisi. Kufuneka ukhethe isiselo esakhishwe ngaphandle kweentsuku ezintathu ezidlulileyo kwaye umxholo wayo wenqatha awukho ngaphezu kwama-5%. Izinga lemihla ngemihla li-1.5 ilitha, ekwahlula kwiingxenye ezihlanu. Unokukhetha usuku olusuka kwi-cottage cheese kunye ne-kefir, apho isiphuzo songeza i-3 tbsp. iipuni ze-kottage cheese.

Ukukhulula imini kwi-buckwheat

Le groat inomdla kakhulu, kuba iquka uluhlu olubanzi lwe-macro-microelements, kunye namavithamini. Ukongezelela, iquyine i-lysine, ebaluleke kakhulu ekugqithiseni i-calcium. Iintlobo ezahlukeneyo zokukhulula iintsuku, kubandakanya i-buckwheat, uncedo olungagcini nje lokufumana impilo ephakathi, kodwa ukuphucula ukubonakala kwesikhumba, iinwele kunye nezipikili. Ukufezekisa umphumo ophezulu wegrits akudingi ukupheka, kodwa ukuba.

Umzimba awunanto iprotein, unokudibanisa i-buckwheat ne-yogurt. Kubalulekile ukuthatha i-0.5 kg ye-buckwheat ne-1 litre ye-kefir. Ukuba unqwenela, iimveliso zingaxutywa okanye zithengiswe ngokwahlukileyo. Le nhlanganisela inefuthe elincinci le-laxative emzimbeni, oya kunceda ukucoceka kakuhle nokubuyisela isisu. Ukukhulula imini kungenziwa kwi-buckwheat kunye nama-apula aluhlaza, ungasebenzisi ngaphezulu kweempawu ezintathu.

Ukukhulula imini kwilayisi

Ukuba irayisi ifana nelayisi, ke ukhethe ukuyikhulula. Ekubunjweni kwayo kukho iivithamini zeqela B, amaminerali kunye neeprotheni. Kuqukwa kwi-potassium, kuya kusinceda ukususa isantya esongeziweyo emzimbeni. Kubalulekile ukuqwalasela ukuba kukho abantu abanomdla wokutya okuya ku-gluten, erayisi. Ukusebenza okunjalo-ukulahleka kwimihla yokulahleka kwesisindo, njengoko kuphucula izinga lokugaya kunye neqondo lokunciphisa umzimba . Kungcono ukhethe irayisi engenayo ipolisi okanye yasendle. Ngosuku ungadla i-1 kg ye-cereal, ungalibali ngamanzi. I-Rind kuqala ubusuku, uze ubilise kwi-0.5 ilitha amanzi.

Ukukhulula imini kwiziqhamo

Kwimenyu yomntu obukele impilo, kufuneka kube nesiqhamo, esityebi ngevithamini kunye neemaminerali. Ukongeza, ziqukethe i-fiber, ekhupha izinto eziyingozi emzimbeni, kwaye iphucula ukugaya. Kwimihla yokuzila kwiziqhamo kuneempawu zayo:

1. Khetha uhlobo olulodwa kuphela lwesiqhamo, isixa esingafanele sibe ngaphezu kwe-2 kg.
2. Akuvumelekile ukusebenzisa izithelo ezimnandi, umzekelo, iiperesi, iibhanana okanye iidiliya, kuba zinenani eliphezulu le-caloric.
3. Ikhuselekile kwaye iluncedo kakhulu kukukhulula imini kwiipulo, iipum, i-watermelon, i-persimmons kunye ne-citrus.

Ukukhulula imini kwimifuno

Ukongezelela, ukuba kwimifuno kuninzi iivithamini kunye neemaminerali, zizityebi kwi-carbohydrates enzima, egcina ingqiqo. Kukho i-fiber kwiimifuno, enceda ukucoca amathambo nokunciphisa ukutya . Inceda uncedo olunjalo ukuphucula ukugaya. Kukho iindlela ezintathu zokukhipha umthwalo, kodwa nakunoma kunjalo, inani leemifuno li-1.5 kg.

1. Ukukhulula imini kwiikomkom okanye enye imifuno eluhlaza ifanelekile ehlobo. Awukwazi ukukhetha kuphela uhlobo olulodwa lwemifuno, kodwa sebenzisa ukudibanisa kwabo, umzekelo, iklabishi, utamatisi kunye namakhukhamba. Ukusuka kubo kuvunyelwe ukulungiselela isaladi, kuphela ngaphandle kwezibonelelo, umzekelo, ioli.
2. Indlela yesibini yokukhulula imifuno ebilisiwe. Inketho ethandwa kakhulu ibandakanya ukusetyenziswa kweklabishi, kunye naluphi na uhlobo lwezilwanyana eziyaziwayo, umzekelo, umhlophe okanye intsimbi.
3. Ukukhulula umhla, ukutsala imifuno ifanelekile. Ukupheka isitya kunokusetyenziswa i-asparagus, i-zucchini, i-pepper, ingqolowa kunye neepere. Khumbula inani elivunyelweyo. Yonke imifuno, uthele umncinci wamanzi uze upheke imizuzu eyi-10.

Ukukhulula imini emanzini

Inguqu eyona nzima kakhulu yokukhupha, engayisebenzisa kuphela abantu abaneempilo nabaqeqeshiweyo, kuba yonke imihla uya kusela amanzi ngaphandle kwegesi. Umthamo wansuku zonke wamanzi uphuma kwi-1.5 ukuya kwi-4 ilitha. Ukusela ukuthulula umhla kuthetha ukuchitha iiyure ezingekho ngaphezu kweeblasi ezimbini kwiips. Ngomso olulandelayo ekuseni kuyacetyiswa ukuba uphuze amanzi kwaye ungeze kwimenyu irotikri engcolileyo eya kunceda ukususa i-toxins emzimbeni. Ukutya kwasemini neyokutya kudla kuphela ukutya okuphantsi kwekhalori.

Ukukhulula imini ngexesha lokukhulelwa

Ukukhupha abafazi kwisithuba kunconywa kuphela ngemvume kadokotela. Injongo yaso ephambili kukuququzelela umsebenzi wezitho, ukukhawuleza isantabolism, ukususa amanzi amaninzi nokuphucula iinkqubo ze-anabolic. Ukukhulula imini kubafazi abakhulelweyo banconywa ngesisindo esibukhali , ubunzima , i-gestosis, ukuqothulwa kunye nokungaqhelekanga emsebenzini wendlela yokugaya. Ukukhulula amaxesha amabhinqa ngosuku kufuneka balandele imithetho:

1. Kubalulekile ukuba ungavumeli umva wendlala, ngoko uye kwisidlo sokuhlulwa, udla ukutya emva kweeyure ezimbini.
2. Sebenzisa loo mithintelo ekudleni akufanelekanga ngaphezu kwesinye ngeveki, ngaphandle koko ayiyi kuzisa kakuhle, kodwa ingozi.
3. Inani le-calorific yosuku lokukhupha umthwalo akufanele libe ngaphantsi kwe-1500 kcal.
4. Kungcono ukhethe ukukhulula kwi-kefir, i-buckwheat okanye i-apula.