Kuyabonakala ukuba ukutya okufanelekileyo kunye nomthwalo omncinci wenyama kukuvumela ukuba uguqulele izandla zewashi malunga neminyaka emihlanu edlulileyo! Makhe sizame ukulahla imibimbi kunye neepounds ezili - inkqubo yethu yenzelwe iiveki ezimbini kuphela.
Emva kweengxelo ezininzi, iingcali ziphinde zithembe ngokuqinisekileyo ukuba inkqubo yokuguga ihambelana ngqo nokuqokelela kwama-calorie (okuyiyo ilayithisa inkqubo yokutya) kunye nokungabikho komsebenzi. Kodwa ukutshintsha imeko ngokusithanda kwethu ngokupheleleyo kunamandla kwanoma yimuphi wethu. Iingcali zeBrithani zinika impendulo kumbuzo othi " njani ukulahlekelwa isisindo kwiiveki ezimbini ngaphandle kokulimaza kwimpilo." Bakha isidlo esivumela ukuba babonakale beselula iminyaka eli-10 kwiiveki ezingama-6. Nangona kunjalo, ngokuqala, sincoma ukuba uzame inkqubo encinane yeeveki ezimbini eziza kukunceda ukuba ufezekise umphumo oyifunayo ngexesha elifutshane. Isiseko salo sinye: ngomhla ovumelekileyo ukuba udle ukutya kunye nenani lamandla onke ukusuka kwi-1400 ukuya ku-1700 iikhalori. Ngenxa yokukhethwa kwemveliso, inceda ukuzilawula kwaye ayidli okungaphezulu kunokuba iyadingeka. Ngeke nje ulahlekelwe isisindo, kodwa uzive ukhululekile, ukhangele kwaye ugcwele amandla. Ngokuqinisekileyo ininzi yeemveliso eziphambili kule ndawo yokutya sele isele kwisifrijini sakho, kodwa ebaluleke kakhulu kukutya ngexesha! Masithi i-carbohydrates ayikwazi ukuvunyelwa emva kwe-16.00. Ngokumalunga nokuzivocavoca umzimba, makhe sizame ukwenza ngaphandle kokuzivocavoca kwimeko yokuzivocavoca, kuya kubakho ukuhamba rhoqo, ngokuqinisekileyo akuyi kukunyanzela ukuba utshintshe indlela yokuphila yobomi. Ngoko jonga uze ulungele ukubona kungekudala yakho entsha, ukucinga okukhangayo ngakumbi kwisibuko.
Eyona ndlela ingcono
Umsebenzi oyintloko wale ndlela yokutya ayikho nje ukunciphisa inani leekhalori, kodwa nokugcina amandla enkcitho yeemveliso. Uphando lwangoku lubonisa ukuba ukwehla kwenani leekhalori ekudleni kwandisa ubomi. Ukutya okuncinci kwekhalori kunciphisa inkqubo yokuguga, kunciphisa ingozi yesifo sesifo, nesifo sikashukela, i-arthritis, i-Parkinson kunye ne-Alzheimer's. Kulula kakhulu: ukwehla okuncinci kwinani leekhalori ngenye yeendlela zokupheka impilo kunye nobomi obude. Yaye isikhumba esikhanyayo, amandla kunye nomzimba omzimba.
Yiba kakuhle.
Imizuzu eyi-25-35 ngokukhawuleza imihla ngemihla iqinisa imisipha yomva nesisu. Inani liba selutsha kwaye lilungele. Kubalulekile ukuhamba ubuncinane ngamaxesha amahlanu ngeliveki. Kule meko, kungekhona kuphela iikhalori zakho ezizotshayo, kodwa umva kunye nomshicileli uya kuqinisa.
Zama ukubala inani elilinganayo lamanyathelo owenzayo yonke imihla. Ngeveki yokuqala, hamba, njengesiqhelo. Ngeveki yesibini, unokongeza amanyathelo ama-1000 kwiintsuku ezi-5. Isantya sokuhamba kufuneka sinyuswe xa uvakalelwa ngamandla. Ukuba unqwenela, unokwenza nokuba uhambe.
Umzimba uvutha iikhalori ezingama-30 kwiimitha ezingama-30 zokuhamba. Ingcinezelo iyahla, njengoko ukujikeleza kwegazi kwintliziyo kuphucula. Ukuhamba ngemihla ngemizuzu eyi-15, ingozi yokuhlaselwa yintliziyo iyancitshiswa kakhulu. Malunga nama-40%. Ngelo xesha, inqanaba le-cholesterol eyingozi kwigazi liba ngaphantsi. Iyancitshiswa kwaye kungenzeka ukuba umhlaza wesifuba nesifo sikashukela.
Musa ukuwahoxisa la macebiso, njengokulahlekelwa ubunzima kwiiveki ezimbini ngaphandle kokulimaza kwimpilo - kuphela ngamandla akho. Ngaphandle kwemizamo kunye nomnqweno weziphumo, umntu akafanele alinde.
I-MENU IMINYAKA E-14.
Umhla woku-1.
Usuku lokuhlwa : 40g. i-oatmeal + yogurt, ama-3 ama-pcs etunesilune + 1 i-orange + i-hazelnuts ezi-4 + igrisi yesiphumo sesithelo.
Ukutya: i- apula e-1 + 40 amagremu eshizi + iziqhekeza ezine ze-hazelnuts + isaladi yeqabunga.
Ukutya isidlo: Intshontsho yenkukhu etyongweyo kunye nedill, i-asparagus kunye neekisi.
Umhla wesi-2.
Ukutya kwasekuseni: iipuniwe ezi-3 ze-bran + iipunipoli ezi-2 zerayisi ebomvu + 1 h i-spoon yengqolowa yentsholongwane + 2 ii-pcs. 1 isipuni se-linseed + 2 i-spoonful ye-lecithin, ubisi obuncinane be-fat and 3 tablespoons ye-yogurt ephilayo + iglasi lejusi.
Ukutya: umxube wama-mushroom aneesitya ezincinci eziphantsi, isaladi, utamatisi + isambatho esine-2 + iglasi elincinci.
Ukutya okudliwayo: ityhuna edibeneyo (steak) kunye nesaladi yamagqabi kunye neembotyi.
Ngosuku lwesithathu.
Ukutya kwasekuseni: ii-cupcake nge-bran + 1 iipuni yebhanti ye-peanut + isaladi encinane yeziqhamo kunye ne-1 tbsp ye yogurt ephilayo.
Isidlo: 40 amagreta e-pasta, ama-40 amagremu enyama, isiqwenga seengxube ebhakabhaka kunye ne-cumin, i-oregano kunye anyanisi.
Ukutya okudliwayo: i- turkey, i-lentils, amakhowe kunye ne-cress saladi + 1 izithelo.
4 ngosuku.
Ukutya kwasekuseni: i- omelette (amaqanda ama-2 kunye anyanisi) + isonka + iglasi elincinci
Ukutya: pita ngeeshizi + iglasi ye-fat fat fat.
Ukutya isidlo: inyama kunye nobhontshisi obuluhlaza kwi-grill + isaladi yesithelo kunye ne-2 tablespoons yogurt.
Ngosuku lwesihlanu.
Isidlo sakusasa: i- toast ye-1 kunye ne-bran kunye ne-fat fat fat + i-2 i-apricots ezomileyo, iinqununu okanye iikhiwane + iglasi lejusi.
Ukutya: isaladi eluhlaza + 60 g cottage ushizi + 1 peach + 1 i-hazelnut + ioli yeoli.
Ukutya isidlo: inyama kunye neelenti + 2 anyanisi + ezinobuninzi beembotyi eziluhlaza.
Ngosuku lwesi-6.
Ukutya kwasekuseni: 20 i-oat flake + i-tablespoon ishukela + i-2 pcs i-almond + 100 ml ubisi olunamafutha aphantsi + uceke we-melon nge-1 tbsp yogurt.
Ukutya: Isifuba senkukhu (sandwich) + 1/2 ikhacado + ama-5 ama-hazelnuts + amanzicress.
Ukutya isidlo: i- casserole yemifuno.
Ngosuku lwe-7.
Ukutya kwasekuseni: 2 amaqanda abilisiwe + 1 umgca we-bacon + 1 utamatato kwi-grill + 2 uguqa nge-bran + iglasi elincinci.
Isidlo: Inkukhu yenkukhu kunye ne-tarragon kunye nemon + ipatati, iklabishi kunye nebhekoni + isaladi yesithelo kunye neepuniji ezi-2 ze yogurt ephilayo.
Ukutya isidlo: isobho sezilwanyana zasemanzini.
Ngosuku lwe-8.
Ukutya kwasekuseni: njengosuku lwesithandathu
Ukutya: njengosuku lwesithandathu
Ukutya isidlo: imvana nge sipinashi, anyanisi kunye ne-seasonings (i-stew) + 40 g yezilenti.
Ngosuku lwe-9.
Isidlo sakusasa: njengosuku lwesithathu
Ixesha lesidlo: i- 1paspoon fish pate + 2 iincinci zesonka kunye neesitereji + i-lettuce eluhlaza.
Ukutya isidlo: Ingulube ixhomekeke, iqhutywe ngejisi lemon + izaqathe, ingqolowa kunye no-anyanisi ukulungiswa.
Umhla we-10.
Ukutya kwasekuseni: i- oatmeal nobisi + iglasi elincinci.
Ukutya: i- omelet evela kumaqanda ama-2, i-basil kunye netamatato + isaladi yemifuno ngeoli yeoli.
Ukutya isidlo: njengomhla we-7 + 1 isithelo.
Ngosuku lwe-11.
Ukutya kwasekuseni: njengoko ngomhla we-2.
Ukutya: njengomhla wesi-6 + i-apula ebhaka kunye ne-1 tbsp yogurt.
Ukutya isidlo: njengosuku lwesithathu.
Ngosuku lwe-12.
Ukutya kwasekuseni: ikhekhe ngebhanana eli-1 + i-1 iqhekeza lama-apricots omisiwe + iglasi elincane lobisi.
Isidlo: isipinashi, i-brynza, i-mint kunye neenpine (isaladi) + ikhekhe lamabhanana + iglasi ye-fat fat fat.
Ukudla isidlo: iintlanzi ezimhlophe ngeeqathi kunye nesipinashi + isaladi yesithelo.
Usuku 13.
Ukutya kwasekuseni: 1 iqanda + 1 tbsp isitye kunye ne-anyanisi yepiki yaseBulgaria + 1 pita + 1 utamatisi kwi-grill + iglasi elincinci lejusi.
Ukutya: isipinashi, iipinki kunye ne-brynza (isaladi)
Ukutya isidlo: njengosuku lwesibini.
Ngosuku lwe-14.
Isidlo sakusasa: njengosuku lwesithathu.
Isidlo: inyama ye-steak kunye nesipinashi kunye neebhunge + isaladi yesithelo kunye nejusi le-orange kunye nobusi.
Ukutya isidlo: isobho senkukhu (1 ipake) + 1 i-apula ibhaka nesinamoni.