Ukunciphisa umzimba, ukuzalisa umzimba ngezinto ezinobomi kwaye uphinde unqwenele izifiso zokutya okunomsoco, okufanelekileyo kwiqhamo. Kukho iindlela ezininzi zokulahleka kwesisindo, ngokusekelwe kukuhlanganiswa kweziqhamo ezivumelekileyo kunye neekhalori eziphantsi kunye nezinye iimveliso ezincedo kulo mfanekiso.
Uhlobo luni lwesiqhamo onokuyidla ngokutya?
Abafikazi bexesha elide baye baqinisekisa ukuba zeziphi ukutya ezibandakanyiweyo ekudleni kwazo ukuze zinciphise umzimba. Xa ukwenza imenyu, kucetyiswa ukuba unake ingqalelo kwikhalori. Abantu abaninzi bayazibuza ukuba kunokwenzeka yini ukulahlekelwa isisindo kwiziqhamo, kuba bane-fructose, kodwa ngokwenene kubaluleke kakhulu kunokuba ushukela. Iingcali zenzululwazi ziye zachonga uluhlu lwezityalo eziya kunceda ukunciphisa umzimba:
- ICrapefruit . Iziqhamo eziphantsi kweekhalori zokutya eziqulethe izinto ezibangela ukuphuka kwamafutha emzimbeni.
- Iinanayi . Kule siqhamo sotropiki, kukho izinto ezinefuthe elihle kwinkqubo yokugaya kunye nokukhuthaza ukuphuka kweeprotheni kunye namafutha. Iphayinaphu egcinweyo ayikhathalele oku.
- I-apula . Ukufumanisa ukuba zeziphi iziqhamo ezikunceda ukunciphisa umzimba, asikwazi ukunceda ukukhumbula ii-apula ezithandwa ngabaninzi, ezifumaneka nanini na unyaka. Eyona nto ibhetele yimibala eluhlaza.
- I-orange . I-citrus ewusizo inotye kwi-ascorbic acid kunye ne-fiber fiber, ngoko ke awukwazi nje ukulahlekelwa isisindo kuphela, kodwa unokomeleza umzimba .
- Watermelon . Kulo berry uninzi lwamanzi, ngoko ke umxholo wekhalori wincinci. I-Watermelon kulula ukugaya kwaye ngokukhawuleza iphelise indlala.
- Igromnate . Iingcali zenzululwazi ziye zafakazela ukuba izinto ezizenzekelayo ziphucula ukusebenza kwesisu kunye nenkqubo yokutya yokutya, ebalulekileyo ekulahlekeni kwesisindo.
- Kiwi . Ummeli owaziwayo wesondlo u-Montignac uthi xa umntu esidla iikwi enye kwisisu esingenalutho, unokukhawuleza ukulahla ubunzima obunzima. Iifayili zokutya ezifakwe kwisakhiwo zinika ukugcwalisa kwaye zihlambulule amathumbu.
- Mango . Isiqhamo esingaqhelekanga asikho nje esihlwabusayo, kodwa sinceda kakhulu. Inesiphumo se-laxative kwaye iphucula imetabolism .
Ukutya kwizithelo kunye ne yogurt
Enye yeeprotheyini ezidumileyo zeeprotheyini zeprotheyini yi-kefir, kodwa i-otho-fat ekhethiweyo kuphela ifunekayo, ngoko ke isiselo esilungileyo si-5%. Iintyatyambo kwisondlo kuya kunceda ukuhlambulula umzimba kunye nokuzalisa izondlo. Ukutya kwiziqhamo ne-yogurt kuqhubeka iintsuku ezi-3. Imenyu imncinci kwaye iquka i-1-2 ilitha ye-kefir kunye ne-1-1.5 kg yeziqhamo. Kucetyiswa ukuba udle ukutya rhoqo kwiiyure ezimbini. Ungadla ukutya ngokwahlukileyo okanye ulungiselele i-smoothies. Kwiintsuku ezintathu ungayilahla i-1.5-3 kg.
Ukutya kwizityalo kunye noshizi
Olunye uphando oluthandwayo ukujamelana nokunyanya. Kwindlela yokwakhiwa kweshizi le-cottage kukho iphrotheni ezalisa umzimba kwaye inika amandla. Ukunamathela kule ndlela yokulahleka kwesisindo kunokuba malunga neveki. I-Curd ayifanele ibe yintlobo yeenqatha, ngoko i-best-5-9%. Ukutya okunamafutha aphantsi akuvumelekile. Izithelo ekudleni zingahluka, kodwa kungcono ukhethe ukhetho olumnandi nolomuncu. Ukongezelela, kuvunyelwe ukusela itiye eluhlaza, i-herbal infusions kunye namanzi. Ngomhla ungadla i-350 grams ye-cottage shizi kunye ne-800 g yeziqhamo. Kwesinye isidlo sidibanisa i-cottage ushizi kunye neziqhamo, kwaye udle malunga ne-300 g yeziqhamo ngokwahlukileyo.
Ukutya kwiziqhamo namanzi
Eyona ndlela elula kwaye ngexesha elifanayo lokutya okunzulu, ekubeni umzimba awufumani iiprotheyini, ngaphezu kweveki ukuhambelana nokutya okunjalo. Ngomhla, ungadla i-1-1.5 kg yeziqhamo, kungekhona nje ngokutsha, kodwa kunye nefom ephekwe. Hlukanisa ubungakanani kumanyathelo angama-4-6. Lungisa ama-salads, i-stew kunye namazambane ahlambulukileyo. Ukufumanisa indlela yokulahlekelwa isisindo kwiziqhamo, kubalulekile ukuba uqwalasele ukuba izithelo ezicolileyo kufuneka zingabandakanywa: iibhanana, iidiliya, i-persimmons kunye namakhiwane. Ukongezelela, usuku kufuneka luphuze ukuya kuma-2.5 ilitha amanzi.
Ukutya kwiqhamo kunye nemifuno eluhlaza
Intlangano efanelekileyo kukudibanisa imifuno kunye nezithelo, ezinomlinganiselo omkhulu wezinto ezizuzisayo zomzimba. Abantu abaninzi abanakukwazi ukuxhasa ukutya okunjalo, becinga ukuba balambile. Eminye imifuno inokuphathwa ngokushisa, kodwa iifatata kunye neebhereyi zifakiwe. Ukuba unomdla kwindlela yokulahleka isisindo kwimifuno kunye neziqhamo, ngoko unako ukunamathela kwisondlo kungekhona ngaphezu kweveki, umzekelo, sebenzisa le menu:
- isidlo sasekuseni : isaladi, equka ikhukhamba, iklabishi nedill;
- I-snack : i-cocktail yee-tomato ezimbini kunye neziqholo;
- isidlo sasemini : i-avocado kunye nepilgi yaseBulgaria ;
- I-snack : isaladi yekhukhamba kunye netekisi;
- isidlo : ikholifulawa ebilisiwe.
Ukutya kwizityalo kunye namajikijolo
Ukuze ulahlekelwe isisindo, khetha iziqhamo zokutya ezithe zonyaka kwaye zifikeleleke. Sebenzisa amajikijolo kunye neziqhamo ukukunciphisa umzimba, ngekhalori ephantsi. Unokutya ufike kwi-1.5 kg yeziqhamo ezahlukeneyo ngosuku, kwaye unokukhetha enye imveliso ngosuku ngalunye, umzekelo, unokugxila kule ndlela: 1.5 kg iiflethi eziluhlaza, 1.5 kg i-strawberries (ingathathwa indawo ye-apricot okanye iplamu) 1 kg yepeyari, 1.5 kg ye-cherry (ungayifaka indawo ye-cherry okanye iplamu), i-melon encinci. Ngaphambi kokuqala kokutya, kucetyiswa ukuba uchithe usuku lokukhupha amanzi.
Ukutya kwizityalo kunye ne-buckwheat
Ukuqwalasela ukutya kwe-buckwheat kunzima, ngoko unokuncedisa i-porridge kunye neziqhamo eziya kunciphisa iinqwenelelo zeekesekese. Iintyatyambo zingadliwa ngokwahlukileyo okanye zongezelelwe nge-porridge, ngoko ungongezi ngaphaya kwezi-10. Sebenzisa uluhlu lweziphi iziqhamo ongazinciphisa umzimba, ezichazwe ngasentla. Ngomhla ungadla i-3 servings of porridge kunye ne-1 kg yeziqhamo. Musa ukulibala ukusela 1.5 ilitha yamanzi ngosuku. Ukuhambelana nokutya kunokudlula iiveki ezimbini akunakwenzeka, kwaye kunokuphindaphinda emva kweenyanga ezi-1,5-2.
Ukutya kwizityalo kunye ne-oatmeal
I-Porridge, ephekwe kwi-oatmeal, isitya esithandwa kakhulu phakathi kwalabo ababukela umzobo okanye bafuna ukunciphisa umzimba. Izityalo ngexesha lokutya ziya kunceda ukulibala malunga nomnqweno wokutya into enhle. Qiniseka ukuba uphuze ezininzi iinkomo, kunye nehayi, kodwa ngaphandle kweshukela. Ukuhambelana nesondlo esinikeziweyo kwizityalo ezide ngaphezu kweveki ayinconywanga:
- kwasekuseni : i-smoothies ukusuka kwiziqhamo kunye ne-oatmeal;
- I-snack : 200 g yeziqhamo okanye amajikijolo;
- isidlo sasemini : ukutya okutya;
- I-snack : ukukhonza isaladi yesithelo;
- isidlo : iphariji kunye nembewu yamathanga, imihla kunye neti.
Ukutya kwizityalo kunye namaqanda
Ukunciphisa umzimba kwaye ngexesha elifanayo kunika umzimba umzimba izondlo eziyimfuneko, kuyacetyiswa ukuba ulandele ukutya apho iziqhamo kunye namaqanda zidibene. Umkhiqizo weprotheni yi-calori ephantsi, kodwa ngexesha elifanayo ulwa nelambile kwaye unikezela. Ngaluhlobo luni lweziqhamo olufunekayo ukuba udle ukuze unciphise umzimba, kwathiwa ngaphambili, kwaye inani labo ngosuku kufuneka lifike kwi-3 kg, kwaye ngokuphathelele amaqanda, abakwazi ukuba bangaphezu kwezi-3. Ukutya kungapheli ngaphezu kweveki ezimbini.