Utshintsho olukhawulezayo ngexesha elifutshane
Inkqubo ye-dietician yase-Israel ithembisa ukulungelelaniswa kwe-metabolism kunye nokuhlaselwa kweekgrikhi ezili-10 ngaphandle kwemigudu kunye nezithintelo. Kulo nyaka wokugqibela okanye ezimbini, inkqubo yesondlo, eyenziwa ngumfuphi wezilwanyana wase-Israel uKim Protasov, iyanda kakhulu. Ngethuba lokuqala baqala ukuthetha ngaye ngo-1999. Kubhalwe ngehlazo "ukukhusela", njengoko kwaqala ukubizwa ngegama lomlobi, uthembisa kwiiveki ezintlanu ukulungelelanisa i-metabolism kunye nokunciphisa ubunzima obukhulu. Ungadla naliphi na ixesha losuku okanye ubusuku, ngaphandle kweminye imiqathango kwaye ungakhathazeki ngemisebenzi yezemidlalo. Into ephambili - ukuhambelana nokutya okukhethekileyo, okubonakala ngathi yenziwe ngokuthe ngqo kwisiqingatha sesibini sehlobo, xa imifuno enokufumaneka ifunyanwa yonke indawo.
Indlela yokuphucula
Ukuze ulandele ukutya, kufuneka ubeke imifuno onokutya okuluhlaza, ama-5% weeshizi, i-cottage shiese, i-yogurt kunye namaqanda. Yidla imifuno kunye neemveliso zobisi rhoqo, zikhona ukutya kwasekuseni, isidlo sasemini nesidlo kunani na. Kodwa gcina ibhalansi - musa ukuya kuphela kwi-yogurts okanye kuphela kwimifuno eluhlaza. Ukupheka zonke iintlobo zokutya i-saladi yamaGrikhi, izibhengezo zemifino, amaqanda kunye nepepper. Faka iifoto kwaye wenze iziphephelo zakho ezivela kwimifuno - i-asparagus encane, i-zucchini, i-karoti, iklabishi, iikomkom, okungekho nto ingayithotyelwa yonyango. Njengeziyobisi zivunyelwe kuyo nayiphi na i-coffee and tea ngaphandle kokushukela kunye nobisi. Into emiselweyo: ukusela ubuncinane ubuncinane beelitha ezimbini ngosuku, kungakhathaliseki ezinye iziphuzo. Ukususela kwiziqhamo ungadla iipulale ezintathu eziluhlaza.
I sebenza njani
Ukutshisa amanqatha angaphantsi kunye nokuhlambulula amathumbu. Oku kunceda ukunciphisa umzimba kwisigaba sesibini. Iipectins kunye nefiber ziqinisa intestinal peristalsis, kwaye i-caloric ephantsi yokunyusa umzimba ukuba isebenzise njengomthombo wamandla angaphantsi kwamanqatha. Ingqalelo kwiimisipha. Qaphela: ukuba imfuneko yekhalori iphezulu kakhulu kunokuba idla ngokutya - umzekelo, ukuba intombazana ixhomekeke emzimbeni, - ubunzima bayo buncipha ngenxa yokutshatyalaliswa kweprotheni ye-muscle. Umlobi wesondlo uyaqinisekisa ukuba ekupheleni kweveki yesibini umnqweno wokutya into emnandi kunye namafutha adlala ngokupheleleyo - inyama ehlambulukileyo iya kufuna kuphela imifuno kunye nemveliso yobisi kwaye ikwazi ukuyeka amaqanda. Ngeveki yesithathu, ingcezu ye-300g ye-nyama echongiweyo, iinkukhu okanye intlanzi kufuneka zongezwe uludwe oludlulileyo lokutya, ngelixa kunciphisa ukusetyenziswa kwemveliso yobisi. Ukususela ekupheleni kweveki yesithathu ubunzima buya kuqala ukunyibilika ngqo phambi kwamehlo akho. Oku kutya kufuneka kudlule iiveki ezimbini. Abo bahamba yonke indlela ukuya ekupheleni, bathetha malunga nokulahlekelwa kweekhilo ezili-10-15, ukuphucula imeko yesikhumba, ukubonakala kokukhanya kunye ne-indefatigability. Ihlawuliso iyalanele ixesha elide, kwaye, into eyona nto, iyeka ukudonsa kwingozi kunye nekharori ephakamileyo. I-Protasov icebisa ukutya okunjalo ukuhlambulula umzimba ngaphandle kweyodwa ngonyaka. Ngenxa yokugcinwa kwayo, isondlo sondlo siqinisekisa ukuphelisa inani leekhilogram ezingenanto.
Izilungiso kunye nezongezo
Iminyaka elishumi elinesibhozo yobukho bokutya ayidlulanga lutho. Kuninzi zokupheka, iingcebiso ezintsha. Ngoku ngoku kuchazwe ukuba yonke imifuno ingadliwa, ngaphandle kwe-starch equkethe. Oko kukuthi, sebenzise kakuhle, kodwa kungcono ukunqaba ngokupheleleyo, umzekelo, ukusuka kwimbombo, iipayi, iimbotyi, ingqolowa. Kusuka kuludwe lweemveliso zobisi, kubalulekile ukususa ubisi-mveliso kuphela yobisi obomuncu, kunye nobisi obisiweyo obunokubhakabhaka lunokukhetha ukuhamba nge-kefir. I-Yoghurts kunye ne-cottage ushizi ngaphandle kwezithako zingadliwa zingenamkhawulo. Ukususela kwientshizi kuyimfuneko ukhethe i-soft, i-salt salted, njengoko ityuwa igcina umbane kwindawo. Kwakhona, akukhuthazwa ukuba adle amaqanda apheleleyo - iprotheni ingadliwa imihla ngemihla, kunye ne-yolk - kuphela kabini ngeveki. Kwaye, kunjalo, kufuneka ubeke indawo yokutyikiweyo ebisiweyo okanye inyama okanye intlanzi, uphelelwe isibini.
Phuma ngokukhawuleza
Ukulungisa umphumo kwaye ubuyele umzimba kwisidlo esiqhelekileyo, ukushiya "i-brawl" kunconywa malunga nokufana nokutya okuqhubekayo. Ngeveki yesithandathu ekudleni kwancinci ivelise ioyile yemifuno - engekho ngaphezu kwe-3 tsp. ngosuku. Ngexesha elifanayo, iimveliso zobisi ezinomxholo we-fatty 5% zithatyathwa endaweni yeemveliso ezingenamafutha. Unokongeza amantombazana amancinane, amaolive, ungalibali ukunciphisa inani leoli. Ngomhla kubalulekile ukuba ungadli ngaphezu kwe-30-35 g yeoli. Ngeveki yesixhenxe, ama-apula aluhlaza athatyathwa kunye nezinye iziqhamo ezinonophelo - amapheya, i-kiwi. Ubhanana, imihla kunye neemango azivunyelwe. Ngomhla wesibhozo kusasa, qala ukupheka i-porridge. Ingxenye ayikho ngaphezu kwama-250 ml. Kokutya, ii-oats zikhethwa. Kwinqanaba lesithoba leemveliso zobisi lihamba ngokukhawuleza, likhulile kwisabelo somzimba, inkukhu, intlanzi. Ngeveki yeshumi, buyele ekudleni kwangaphambili, ukujonga umlinganiselo kunye nokukhetha okungekho caloric, ukutya okuncinciweyo.
Iinkonzo kunye neNgqungquthela
Ngokutsho koobuchwephesha, inkqubo ye-Protasov inezinzuzo ezininzi - umzekelo, iyanceda kuphela ukutya okwemvelo ukuba kutywe, ukulahla ukucocwa, iimveliso ezigqityiweyo, ukutya kunye namanqatha. Nangona kunjalo, "i-brawl", njengawuphi na ukutya, inokungaphumeleli kwayo. Ngokukodwa, akufanelekanga ebusika, njengoko ukutya okuluhlaza kukunyusa ukulamba. Kwaye awukwazi ukuhlala kuyo rhoqo, njengakwezinye iikholori eziphantsi kunye nezondlo eziphantsi. Ukutya kwe-Protasov ku-calorie ephantsi kakhulu kunye neyona ncinane ubuninzi beeprotheyini zezilwanyana ngokungabikho kwemveliso yeproteinyini, imifuno inikwa kuphela kwifom eluhlaza. Ngako oko, kunqatshelwe abantu abanengcaciso engenakuligatya amafutha ezilwanyana: abafikayo ngexesha lokukhulelwa, abafazi abanenkinga yokuya esikhathini, abantu abanesifo esaneleyo sesisu, izifo zesisu (i-atrophic gastritis, i-colitis, i-enzymopathy ngokungakwazi ukugaya i-carbohydrate, isifo se-kidney, isifo se-gastritis , i-cholecystitis, i-pancreatitis kwisigaba esibucayi). Oku kutya kukunciphisa ukutya okubalulekileyo, njengeprotheni yezilwanyana, i-carbohydrate enzima ngendlela yolimo. Ukungabikho kwamaprotheni kunokukhokelela ekuphuleni imvelaphi ye-hormonal. Le nkqubo ayinyanzeliswa kubantu abane-anemia ne-aseemia abakhulileyo, kuba ukulahleka kwe-enzymatic tractinal tract kubantu abadala bakwenza kube nzima ukugaya ukudla okuluhlaza.
Iiveki 1 neye-2
- Yafutshane
I-Cottage shiese namaapulo. Hlanganisa i-apula nge-5% i-cottage ushizi ne-yogurt, yongeza isinamoni.
- Wesibini isidlo sakusasa
Utamatisi "iinqanawa". I-chop cilantro, i-dill, i-parsley kunye negalikhi, xuba kunye noshizi we-grranular uze usebenzise ubunzima obunokubangela iinqumtha zetamatato. Unokuzalisa umxube we-curd kunye neesahlulo seentsimbi zebell.
- Isidlo
Okroshka. Iikhukhamba, iklabishi, i-pepper e-sweet, israyi, iifrikhwe kunye ne-egg ephuziweyo ye-egg, kwaye uthele u-3.2% kefir. Ityuwa encinane.
- Ngomso wamva
Umvuzo "I-Vitamin". I-Apple yinqumle ibe yimichilo, idibanise ijusi lemon. Ukuvelisa isilimo esidliwayo esinamagatsha anamanzi, qhafaza isanqante uze udibanise kwi-grater enkulu. Khumbula ingcambu yezityalo ngezandla zakho, engeza i-apula, ukufafaza encinane, ixesha kunye ne-yogurt kwaye ushiye ukuhambisa imizuzu engama-30.
- Isidlo
Isaladi kwi-curgettes. Isiqingatha somnci omncinci, igrama ezingama-20 ze-sceradish peel kunye ne-grate, xuba ne-anyanisi eqoshiwe. Yongeza i-pepper, ityuwa, iitrob ezihlambulukileyo kunye nexesha kunye ne-sauce eyenziwe kwi-yogurt, i-lemon kunye neziqholo.
Kwiiveki 3-5
- Yafutshane
I-Cottage cheese rolls. Iinqotyi zithwele i-grater, udibanise ne-cottage cheese, ungeze i-yogurt. Ityuwa encinane. Beka ubunzima kwiqabunga lesaladi uze ulifake nge mvulophu. Phezulu nge yogurt.
- Wesibini isidlo sakusasa
Isaladi kwi-leek. Gweba iileks, i-stery stalks, izaqathe. Ixesha le-saladi ne-yogurt.
- Isidlo
Isaladi yamaGrike nenkukhu. Iifotyi ze-inkukhu zithengwa ngamabhabhu, zongeza iitato ezincinci, ikhukhamba encinane, i-anyanisi ebomvu, amaqabunga ambalwa e-lettuce, ufefe i-2 tbsp. l. i-oregano okanye i-marjoram, ufafaze i juisi kunye ne-5% brynza.
- Ngomso wamva
Iklabishi ebomvu ngeapulo. Iklabishi yincinci. Iipilisi ezimbini kunye ne-grate exteradish root grate kunye kunye neklabishi. Thela ukugqoka: xuba i-juice ye-lemon nge-3 tbsp. l. amanzi kunye nengca yetyuwa.
- Isidlo
Gaspacho. 3-4 utamatisi, ikhukhamba, i-green bell pepper, i-anyanisi kunye ne-2 cloves igrafu egalela kwi-blender eneglasi yamanzi e-ice kunye ne-1 tsp. ijusi lemon. Yongeza ityuwa, i-pepper, i-marjoram eqoshiwe, i-thyme, i-basil.
Phuma ekudleni, iveki yesithandathu
- Yafutshane
Guacamole. Kwi-pod ye-pepper e-fresh pepper, susa imbewu kunye neentlanzi. Isiqingatha i-bulb, i-tomato kunye neengqayi ezimbini zesityambo sesilimo esidliwayo esinamagatsha anamanzi esinqumla kwi-blender. Ngama-avocados amabini, nqumla i-peel uze ususe amathambo. Inyama ifafaze ngejisi lemon, yifake ngemfoloko uze udibanise nobunzima be-tomato-celeriac. Yongeza i-guacamole ukunambitha.
- Wesibini isidlo sakusasa
Isaladi yempuphu. Iphunga, izaqathe kunye ne-apula grate kwi-grater enkulu, xuba kunye nexesha kunye ne-yoghurt ephantsi.
- Isidlo
I-Salmon ene-saladi eluhlaza. Yiba nesalmon kwisiqabane. Yikhonze ngesaladi: nquma iklabishi, usike ukhukhamba ube yimichilo, ixesha kunye nemifuno kwaye ukhumbule ngezandla, ixesha kunye nejisi lemon kunye neoli yemifuno uze ufefe ngemifuno ecocekileyo.
- Ngomso wamva
Isaladi yeetikiti kunye nee-turnips. Iinqathi kunye nee-turnips zicocekile, kwaye zidibanisa kwi-grater enkulu, yongeza i-parsley etyunjwe kwaye ifafaze i juisi.
- Isidlo
I-Beet Salad. I-Beet ishukela, faka amaqabunga e-lettuce aqoshiwe kunye no-anyanisi entwasahlobo, iqanda elikhethiweyo, i-clove e-garlic. Phala umso
Iveki ye-7
- Yafutshane
I-curd mousse kunye ne-kiwi izithelo. Kwi-blender, nquma i-pulp yee-kiwis ezintathu, 30 g yamantonga e-pine kunye ne-200 g ye-fat cottage cheese. Ngaphambi kokuba usebenze, uhobise umoshe ngamanqwana ambalwa.
- Wesibini isidlo sakusasa
Isaladi evela kwiklabishi. Khaka iklabishi, bell pepper kunye ne-anyanisi eluhlaza. Imifuno yexesha kunye ne-1% kefir.
- Isidlo
I-saladi yenkukhu kunye nama-orang. Iifomthi zengxowa ebilisiwe, i-orange pulp, i-apple kunye nekhukhamba. Ixesha kunye neziqholo, uthele i-yogurt uze ufefe ngeeshizi.
- Ngomso wamva
Isaladi «I-Orange mood». I-Grate iidroti, nquma umlingo weemango zibe ngongxube kwaye udibanise. Phala umso welamula kunye nexesha kunye ne-yogurt ephantsi-mafutha exutywe ngetyuwa kunye ne-chili.
- Isidlo
"Umtshatsheli obomvu". Ubilise i-beet ukuya kwisiqingatha esiphekiweyo kunye nesinqabileyo, ubeke iinqwelwana kwisitya kunye nomoya. Ngaphezulu uhobise ngeminquma enqatyisiweyo kunye namaqanda. Ukwaphuza ioli ehlaza kunye neviniga kunye netyuwa.
Iveki ye-8
- Yafutshane
Tropicana oatmeal. Pheka i-oatmeal. Sika iipare kuyo, ufefe ngamantongomane.
- Wesibini isidlo sakusasa
Dedert. I-Banana mash nge-kottage shizi uze ufefe nesinamoni.
- Isidlo
I-pike ipaki kunye nemifuno. Iifestile zeentlanzi zeentlanzi kumxube we-soy sauce, ityuwa, i-pepper, i-ginger kunye ne-sinamoni kwaye ushiye iyure. Bhaka kwi-oven eshushu ngaphambi kokuba upheke. Beka isidlo, sihlotswe nge-yogurt, sixutywe ngemifuno ecocekileyo.
- Ngomso wamva
Isaladi kwi-radish. I-Cottage ushizi udibanise ne-radish edibeneyo, ufefe encinane, faka iipunipoyi ezintathu ze-yogurt. Umxube weSaladi uze uyihlobise nge-dill okanye iparsley.
- Isidlo
Vinaigrette. Iibhunge eziphekiweyo, izaqathe kunye namazambane zihlanjululwe, kwaye zinqumle kwiikhabhi, iikomkom, iipulo kunye ne-pear - straw. Hlanganisa nemveliso, yongeza iifayili ezihlaza, ixesha kunye ne-yogurt yogurt kunye nephezulu nge-walnuts eqoshiwe.
Ngeveki 9
- Yafutshane
Amaqabunga ngeeshizi. Ama-eggplants anqunywe ngamacube kunye nefry epanini kunye nokongezwa okuncinci kweoli yemifuno. I-Mozzarella mash kwaye udibanise nama-arubini kunye anyanisi oqoshiwe. Ityuwa, iphepisi kunye nexesha kunye ne-yoghurt.
- Wesibini isidlo sakusasa
I-Saladi "iTropical". I-avovoc, ibhanana, i-kiwi kunye nesiqingatha se-mango slice zibe ngama-cubes. Kwi-blender, nquma isigxina-mango, yongeza ijusi yemononi. Ixesha le-saladi nge-mango sauce.
- Isidlo
Isaladi kunye netyhuna. Hamba amaqabunga endaladi, ikhukhamba kunye anyanisi. Ityhunti ekhatywayo ngemfoloko uze udibanise nemifuno. Ixesha leSaladi kunye ne-yogurt.
- Ngomso wamva
I-Rice pudding. Hlanganisa irayisi ngeeyure ezingama-3. Emva koko cima amanzi uze upheke i-gruel ngo-0% ubisi. Hlanganisa ngeqanda elibethiwe. Beka ubunzima kwindawo yobumba kwaye upheke isibini. Khonze ngeziqhamo.
- Isidlo
Inyama kunye nama-oranges. Nquma inyama yenkomo ibe yincinci encinci kwaye uhlambulule nge-sauce (2 tsp ioli yezityalo, 2 tbsp sauce, i-ginger). Ngokukhawuleza lubomvu inyama leyo ephakeni elitshisayo. Yongeza isilili, i-lemon zest kunye ne-1 tbsp. l. i-sau sauce. Ncedisa ngemifuno, ehlotshiswe ngamanqindi e-orange.