Ufuna ukuzithoba ngokukhawuleza? Ewe, oku kunene! Kwaye, kungekhona nje ukulahlekelwa isisindo, kodwa ufumane amandla. Kwaye oku kufuneka uhlawule ngokukhethekileyo ukutya kunye nokuqhubela phambili "ekudleni okunempilo". Ngokuphathelele indlela yokutya ngokufanelekileyo kunye nenzuzo kumzimba, kwaye iya kuxutyushwa ngezantsi.
Ukutya okucetywayo akuyi kuvumela ukuba ulambile. Khetha izitya zendalo ezilula, funda indlela yokutya i-saladi, ungazalisi nge-mayonnaise (sebenzisa umxube weoli yeoli kunye nejusi lemon kwiimali ezincinci). Xa uthengisa iimveliso ngeveki, ufunde ngokucophelela iilebula ukukhangela iintlobo ezincinane zeoli, i-milk kunye ne-cottage cheese. Yaye qiniseka ukuba uthatha isigamu seyure ngosuku ukuze usebenzise umzimba-ukuhamba, ukugijima, i-gymnastics. Njengomvuzo wokunyamekela ngokulula kwakho kunye nabathandekayo bakho, ngokukhawuleza uya kuvuyela ukuba uya kuphephelela ngokukhuselekileyo kwiibhotile zakho zesikhumba emva kokuba i-jeans iqhosha. Yaye unako ukujoyina umthandane wakho xa ehlamba, kwaye ungayi ngaphantsi kwamanzi rhoqo xa engena kwindawo yokuhlambela. Kwaye kwivenkile yokugqoka iphosa umthengisi: hayi, le nto igqoke nje ixhomeke kum, yinike ubungakanani obukhulu!
7 IINDLELA ZOKUZIPHUMA UKUPHUMA
1. Thenga iimveliso ngokucwangcisa imenyu kwangaphambili! Vumela uluhlu lwakho luya kuba ngeesekese ngaphantsi kunye nemifuno neziqhamo. Hlanganisa ukuthenga kunye nenzuzo kumzimba.
2. Ukuze ungadli ngokutya, zama ukutya ngexesha elinye, ngaphandle kokuthatha ixesha elide. Isilwanyana esilambayo siza kuqala ukufuna ukutya kwindawo egcinwe kuyo!
3. Ncitshisa iindawo. Ukuba ubeka ngaphezulu kwangaphambili, ngokuqinisekileyo uya kudla isabelo esikhulu. Mhlawumbi wena uya kumangaliswa ukuba ungadla okuncinane. Ngendlela, ubukhulu beetyebhethi bubandakanya indima ebalulekileyo.
4. Ungadli ngaphambi kokuvula iTV. Amava abonisa ukuba, "emanzini ebhokisini", asisayi kubhala ingqalelo kwindlela kunye nento esiyidlayo.
5. Zama ukudla ngokukhawuleza. Ngethuba lokutya okulitshiweyo, faka umfoloko eceleni. Ngoko maduze uza kukwazi ukubamba umzuzu xa ugcwele.
6. Qaphela: unokuqokelela iikhalori ezongezelelweyo, ude udle ukutya okunokutya okuncedo kakhulu! Ngokomzekelo, iirisi ezineeshukela ezongezelelweyo, iimveliso zobisi ezinamafutha zinokugqithisa ukutya kwakho.
7. Ukuba ufuna ukusela ingqayi yewayini, makumile, kwaye ubuncinane ubuncinane beekhalori. Iziphuzo ezinamandla kunye neziqhamo ezinxilisayo zi-caloric kakhulu!
Perekeksy
Ukuba ngexesha lokutya esona sizama ukugcina ngaphakathi kwesi sikhokelo, kungenxa yokutya okungekho nto esingayiboniyo yokufumana iikhalori ezingenamsebenzi! Kodwa ufuna ukutya ngokufanelekileyo! Yingakho qhubeka uhamba:
✓ I-yogurt ephantsi yeoli,
✓ i-cookies okanye i-cookie engenamnandi,
✓ iibhagi nge-muesli,
✓ amantongomane,
✓ izityalo ezomileyo.
UKUPHUMA IXESHA NE-FORCE
Khetha izitya eziphilileyo ezilungiselelwe ngokukhawuleza kwaye ngokukhawuleza.
♦ I-saumon steak, enokubhaka kwi-oven, kunye ne-broccoli okanye enye imifuno enomthi. Ezi zokutya ezifriziwe kufuneka zigcinwe kakuhle.
♦ I-entrecote evela kwinyama ephilileyo, ebhaka kwi-oven kwi-grill ngaphandle kweoli. Ngesitya esilunxwemeni - amazambane kwifomu, ifakwe kwi-oven.
♦ Ukuba kukho i-steamer endlwini, sebenzisa rhoqo xa kukho ixesha elaneleyo! Kweminye imizekelo, unokupheka izitya eziliqela kanye. Yaye ungakulibali ukuba ngale ndlela yokupheka, inani elikhulu lamavithamini kunye nezondlo zihlala. Njengomdyuli ococekileyo, unokwenza, umzekelo, bhaka ipeyiti ecocekileyo kwi-boiler kabini, utyilise ngejisi lemon. Ngaphambi kokupheka ukupheka ngokufafaza nge-tsholethi enomsola, uthele ukhilimu uze uvule i-steamer ngomzuzu 1.
♦ Sitshintshe indlela yokutya okufanelekileyo. Akufanele kube sisenzo esisodwa sokuphela kweeveki ezimbini, kodwa indlela yokuphila. Ekuhambeni kwexesha, ukutya ngokufanelekileyo kwaye kunenzuzo kumzimba, uya kusindisa amandla kunye nempilo yakho.
I-MENU YETHU IYAQALWA NGEZIKHATHI ZESIKHATHI ZESIKHATHI 1200 ZAMCALC
Ukutya kwasekuseni (ukhetho):
• itiye okanye ikhofi ngesonka sesonka kunye ne-teaspoon yebhotela kunye ne-jam kwi-fructose, isiqingatha se-grapefruit;
• isahlulo se-oatmeal, amantongomathathu, itiye kunye nobisi obumhlophe, i-orange;
• i-100 amagremu e-cottage cheese, i-kiwi e-1, i-toast 1;
• 1 ibhanana, itiye kunye nobisi obumhlophe;
• i-omelette ukusuka kwiqanda eli-1 nobisi, itiye okanye ikhofi kunye nobisi obumhlophe
Isidlo (ngokuzikhethela):
• isaladi yesaladi kunye ne-celery kunye ne-lettuce eluhlaza, amanzi amaminerari;
• inqama yenkukhu ngaphandle kwesikhumba, imifino, isinqayi se-melon;
• inkukhu yenyama yokudla isaladi eneeperi, amanzi amaminerari;
• iglasi yegour, isaladi yemifino, isiselo;
• ucezu lwesinxeba, i-tomato, i-apula;
• isiqingatha inkomishi yesibini ye-cottage, ezimbini i-tangerines okanye ukukhonzwa kwinaninate emathinini
Isidlo (ngokuzikhethela):
• isiqingatha sebele yenkukhu ebilisiwe, irayisi ebilisiwe, imifino;
• isobho senkukhu, isaladi yekhukhamba kunye nemifino, i-vitamin brew evela emaqhenqeni aso;
• i-pasta eneziqhamo ezityumkileyo, ifafazwe ngeshizi, idibanise amajikijolo okanye izithelo ezomisiweyo;
• Ukukhonza i-salmon kwi-grill, iifatate ezibhakiweyo, i-batch of berries
• ingulube yeqanda ngaphandle kweoli, i-zucchini kunye nepilisi kweso sibini, isiqingatha seglasi ye-apula ijusi;
• isobho sebhontshisi, isahlulo esincinci se-turkey, i-apple ebhaka
I-Snack (ukhetho):
• indebe ye-yogurt ephantsi, i-apula;
• 100 g ye-cottage ushizi, i-apula;
• isiqingatha seglasi yeidiya
• 1 ipeyari
• isandwich eneHan, i-tangerine
• I-quarter pita kunye nenqanawa enonqiniweyo kunye neetatayi zengoma
Ukutya isidlo (ngokuzikhethela):
• I-100 g curd casserole, isiqingatha indebe yokudibanisa iiperesi;
• imihla emi-2, i-apula, iglasi ye-pudding;
• iiglasi zezitshalo ze-celery, uceke lweshizi, ipeyari;
• iglasi ye-jelly, ibhanana;
• i-cocktail ye-yogurt yogurt ne-banana;
• i-apple ebhaka, i-100 g ye-kottage cheese