Ukudla kwekhabe: izinzuzo, ukulimala, amamenyu izinsuku ezi-1, 3, 5, 7 nezili-10 * Isiphambano

Ukudla kwamakhabe kungokwesigaba sokuhlanza i-mono-diets. Udinga ukuqonda ukuthi uqinisekile engahlukaniswa njengelungele impilo... Noma kunjalo, uma udinga ukunciphisa umzimba ngokuphuthumayo, awunazo izifo ezingamahlalakhona futhi ukulungele ukuveza umzimba wakho ekucindezelekeni, lapho-ke ungazama. Ukudla kusetshenziswa kunguqulo eqinile futhi kumodi "elula".

Ziyini izinzuzo "zokudla" kwekhabe lomzimba? Ngabe lo mkhiqizo usebenza ngani? Ungaphuma kanjani ekudleni okunjalo? Izimpendulo zale mibuzo neminye uzozithola esihlokweni sethu.

Izimiso zokudla kwamakhabe

Ukudla okususelwa kuleli berry elinamanzi kunezinhloso ezimbili: ukuhlanza umzimba nokususa isisindo esiningi. Lokhu kudla isikhathi esifushane. Isusa ngokuqinile uketshezi kumaseli, ibahlanze ngobuthi nobuthi. Izinsuku ezi-5 zokudla okuqinile kwamakhabe ungalahlekelwa isisindo esingafika ku-3 kg. Umphumela uqiniswa "umsoco wamakhabe" - ukudla, okuhlanganisa ne-berry uqobo, okubandakanya neminye imikhiqizo.

Ukudla kwamakhabe kwenziwa kanye ngonyaka - ngesikhathi sokuvuthwa kwamakhabe kumakhabe. Kwakungalesi sikhathi lapho benokwakheka kwemvelo, okungaqukethe amakhemikhali.

Benza izinketho ezi-2: ukudla okuqinile nokudla okulula. Ukuqina kusho ukudla kuphela uginindela wejikijolo. I-lightweight ivumela ukusetshenziswa kwesidlo sakusasa esinama-khalori aphansi, ukudla kwasemini kanye nokudla kwakusihlwa. Uginindela wejikijolo usetshenziswa njengokudla okulula bese uqeda konke ukudla.

Okuqukethwe kwekhalori le-watermelon kungama-27 Kcal kuphela ngama-gramu ayi-100 womkhiqizo.

Izinzuzo nokulimala kokudla kwamakhabe

Izinzuzo zokudla kwekhabe kungenxa yokwakheka okunothile kwaleli berry elinamakha futhi elihlwabusayo. Ukwakheka kwempuphu yamakhabe nezakhiwo ezizuzisayo zezinto zayo:

№	Izingxenye	Izici ezizuzisayo
1.	Amanzi	Ukukhuthazwa kwezinqubo ze-metabolic, ukuthuthukiswa kokuphuma kwe-bile, ukuthuthukiswa kohlelo lokukhipha, kanye nokuqeda ukukhukhumeza.
2.	I-glucose (i-fructose noma i-sucrose)	Umphumela we-Toning, ukugcwaliswa kwamaseli ngamandla, kuqeda ubuthakathaka nokukhathala
3.	I-calcium, i-potassium, i-magnesium, i-sodium, i-iron namanye amaminerali	Ukujwayela ukulala, ukuqeda ukukhathala, ukuvimbela ukubekwa kasawoti, ukususa izigaxa zemisipha, ukujwayeleka kwengcindezi yegazi.
4.	I-cellulose	Ngcono motility emathunjini, ukuvimbela ukuqunjelwa.
5.	AmaPectin	Ukwehlisa amazinga egazi egazini, ukuhlanza imithambo yegazi, ukwenza inhliziyo isebenze kahle.
6.	Ama-antioxidants	Ukuvimbela ukuguga kokuqala komzimba, umphumela wokulwa nesimila, ukuqiniswa kwemithambo yegazi.
7.	I-folic acid	Ukuhlanganiswa okugcwele kwamaprotheni, umphumela wokulwa nokuguga, ukubamba iqhaza ekwakhiweni kwe-hemoglobin.

Ukusetshenziswa kwekhabe kuyasiza ekuthuthukiseni inhlalakahle, ukunciphisa isisindo. Kuyasiza kakhulu ekushoneni kwegazi, i-gout, i-atherosclerosis. I-Watermelon icebile nge-organic organic digestible kalula futhi igcwalisa umzimba ngemfuneko yansuku zonke ye-folic acid.

Buhle

kulula ukubala isilinganiso sakho sokusetshenziswa kwekhabe kususelwa ku-1 kg of pulp waleli berry berry ngekhilogremu elilodwa lesisindo somzimba wakho;
izindleko zemali ezingabalulekile;
isikhathi esifushane.

Ubuncane

umthwalo owandisiwe ezinso, yingakho kungavunyelwe uma kwenzeka izifo ezimbi zohlelo lokukhipha;
ukuntuleka kokudla okunomsoco ngesikhathi se-mono-diet esiqinile;
ukwehla kwesisindo (intambo yomthofu wokumisa) kungenxa yokususwa kwamanzi kuphela, hhayi ukususa izicubu ze-adipose;
ayikwazi ukusetshenziselwa isifo sikashukela nezifo zesisu;
ayifanele ukusetshenziswa isikhathi eside, ngoba iholela ekungeneni kwe-potassium nosawoti we-sodium.

Ungalikhetha kanjani ikhabe ukuze ulithenge?

Amakhabe avuthiwe kuphela akhiwe ngesikhathi sokuvuthwa okukhulu kwesiko okulungele ukudla.

Uzobona iberry elifanele esigabeni semifino esitolo sakho ngokulandelayo:

umbala wesikhumba se-matte;
i-echo efiphele ngokuthepha okulula;
ukuqhekeka okuncane lapho ucindezelwe;
maphakathi noma kancane ngaphezu kokulingene.

Geza i-berry ethengiwe ngensipho bese ugeza kahle ngaphansi kwamanzi agobhozayo.

Imenyu yokudla

Isikhathi esiphezulu sokudla kwamakhabe okulahlisayo yizinsuku eziyi-10. Ukudla okuqinile kwe-mono kuhlala izinsuku eziyi-1-5 kuphela. Inketho ngayinye yokudla inemenyu yayo.

1 imenyu yosuku

Cabanga ngemikhakha emibili yokudla - eqinile futhi eqinile.

Ukudla okuqinile kwe-mono

Uma ukhetha ukudla "okunzima" (okuqinile), khona-ke uzodla ikhabe kuphela. Amanzi avunyelwe njengesiphuzo. Ukwehla kwesisindo okuphawulekayo, inani levolri yansuku zonke libalwa ngokususelwa ku-1 kg we-berry berry ovuthiwe nge-15 kg yesisindo somzimba. Hlukanisa ivolumu ebangelwa ukudla okungu-4-5 ngosuku.

Lokhu kudla kwenziwa izinsuku eziyi-1-3. Ngemuva kokuvinjelwa okuqinile ekudleni, kancane kancane wethula imikhiqizo yobisi, okusanhlamvu okulula, imifino eshisiwe noma ebhakwe ekudleni. Lokhu kuyadingeka ukuze ungaphinde uzuze amakhilogremu alahlekile.

Kukholakala ukuthi uma unamakhilogremu athe xaxa onawo, uyofinyelela ku-plumb owengeziwe ekudleni kwemono.

Ukudla okulula usuku olulodwa

Ekuseni:

Ikhabe + isipuni soju lwemvelo.

Isidlo sakusihlwa:

I-rye noma i-bran croutons;
Ukuphakelwa ikhabe.

Isidlo sasemini:

Ihhabhula elikhulu elivuthiwe.

Kusihlwa:

Iphalishi lamathanga;
I-zucchini etinyiwe noma eminye imifino;
I-Apple casserole.

Izinsuku ezi-3

Uma ulandela i-mono-diet, khona-ke isisekelo somsoco wakho wezinsuku ezintathu siyi-pulp yeberry evuthiwe ngevolumu engekho ngaphezu kuka-5-6 kg ngosuku. Kuvunyelwe ukwengeza ukudla kuphela ngamanzi noma itiye elinamakhemikhali elingenashukela.

Uhlobo oluthambile lokudla kwezinsuku ezintathu: "ikhabe + irayisi + i-cottage shizi".

Nakhu ukudla kwezinsuku ezi-3 okunciphisa izinga lokucindezeleka elibangelwa ukusuka ekudleni okujwayelekile, okulungele ukulungiswa kwesisindo nokukhishwa komzimba:

Ekuseni:

I-cottage shizi enamafutha aphansi enanini lezingcezu zamakhabe eziyi-2-3.
Ukudla kwasekuseni okungeziwe izingcezu ezimbili zempuphu yekhabe.

Isidlo sakusihlwa:

200 g welayisi eliphekwe emanzini;
Izingcezu ezi-2-3 zekhabe.

Isidlo sasemini:

50 g we-cottage shizi ongenamafutha + 1 ucezu lwekhabe.

Kusihlwa:

Irayisi elibilisiwe 150-200 g;
3 izingcezu zamakhabe.

Izinsuku ezi-5

Usuku lokuqala.

Ekuseni: i-oatmeal engenalo ubisi kanye no-300 g we-pulp yekhabe.
Umthamo: 300 g wamakhabe.
Isidlo sasemini: isifuba senkukhu esibilisiwe (i-100 g) ne-pulp yekhukhamba egayiwe, i-dill eqoshiwe, isilimo esidliwayo esinamagatsha anamanzi kanye neparsley.
Isinongo: 300 g wempuphu yamakhabe amnandi.
Kusihlwa: ipheya elilodwa elivuthiwe noma i-apula ne-curd engenamafutha (100 g).

Usuku 2.

Ekuseni: isaladi le-apula eliqoshiwe, umlimi unquma, ama-persimmon, uginindela wamakhabe.
Isnack: 300 g yempuphu yamakhabe.
Isidlo sasemini: izingcezu ezimbalwa zesinkwa se-rye, isisindo esinamafutha aphansi, idile, isilimo esidliwayo esinamagatsha anamanzi.
Isnack: iqanda elibilisiwe elibilisiwe.
Kusihlwa: 300 g wamakhabe.

Usuku 3.

Ekuseni: iphalishi lamabele elingenalo ubisi.
Isnack: i-apula elilodwa elimuncu.
Ntambama: 450 g we-sweet watermelon pulp.
Isinongo: 200 g wamakhabe avuthiwe.
Kusihlwa: ingilazi ye-kefir enamafutha aphansi.

Usuku lwesine.

Ekuseni: isaladi le-apula, ukuthena, i-persimmon, i-watermelon pulp.
Isnack: 300 g yempuphu yamakhabe.
Isidlo sasemini: izingcezu ezimbalwa zesinkwa se-rye, i-fat fat curd mass, i-dill noma ezinye izinhlobo zemifino.
Isnack: iqanda elibilisiwe elibilisiwe.
Kusihlwa: Yidla u-300 g wamakhabe.

Usuku 5.

Ekuseni: i-oatmeal engenalo ubisi ne-300 g yempuphu yekhabe.
Umthamo: 300 g wamakhabe.
Isidlo sasemini: isifuba senkukhu esibilisiwe (i-100 g) ne-pulp yekhukhamba egayiwe, i-dill eqoshiwe, isilimo esidliwayo esinamagatsha anamanzi kanye neparsley.
Isinongo: 300 g wempuphu yamakhabe amnandi.
Kusihlwa: ipheya elilodwa elivuthiwe ne-curd enamafutha amancane (100 g).

Ukudla kwasekuseni uma ufisa, ungahlukanisa ikhofi.

Izinsuku eziyi-7

Imenyu yamasonto onke ingukudla kwamakhabe okungaqinile, okwehlisa amakhilogremu angeziwe ngaphandle kwengcindezi emzimbeni. Ukusetha kabusha ngeke kube namandla, kepha kuzonikeza imiphumela ehlala njalo, inqobo nje uma unamathela ekudleni okufanele ngemuva kokuyeka ukudla.

Izinsuku eziyisikhombisa, yidla u-150-200 g wanoma iliphi iphalishi (irayisi, amabele, ibhakede) okuphekwe emanzini njengesidlo sasekuseni. Qiniseka ukuthi uqedela isidlo sokuqala ngama-250-300 g we-watpelon pulp.

Emini, yidla inyama ebilisiwe (isabelo esingeqile ku-250 g), inhlanzi ebhakwe noma ebilisiwe. Isengezo - isaladi yemifino elula. Amasaladi emifino eluhlaza (ikhukhamba, i-broccoli) namakhambi (amaqabunga wesilimo esidliwayo esinamagatsha anamanzi, iparsley encane, idile, izimpaphe ezimbalwa zika-anyanisi oluhlaza) kuyathandwa. Isaladi lesizini nejusi kalamula noma uwoyela womnqumo. Isidlo sasemini senziwa ngaphandle "kokubamba iqhaza" kwekhabe.

Yidla u-750-800 g wamakhabe esikhundleni sedina nsuku zonke. Isidlo sakusihlwa sifaka kuphela umkhiqizo oyinhloko wokudla ngaphandle kokufakwa kwezinye izitsha kwimenyu.

Ungakhohlwa mayelana nokudla okulula okuyisibopho. Kwenziwa phakathi kwesidlo sasekuseni nesasemini naphakathi kwesidlo sasemini nesokudla. Ukwanelisa indlala emnene, sebenzisa ushizi onzima, omnene, i-cottage shizi ngaphandle kwamafutha nama-sweeteners, i-kefir elula noma i-yogurt ngaphandle kwezithasiselo. Yidla izithelo. Phakathi nesonto, kuvunyelwe ama-apula amabili amuncu, ipheya elilodwa elivuthiwe. Iqanda elibilisiwe elibilisiwe ngenani lama-2 ama-PC livunyelwe. ngeviki.

Ingxenye encane ingu-100-150 g wanoma yimuphi umkhiqizo wokudla osohlwini. Ingxenye enkulu yamakhabe ongamakhabe angama-800 g.

Ungakhohlwa ukuphuza. Zama ukuphuza okungenani amalitha ayi-1.5 amanzi ngosuku. Ungaphuza itiye elinamakhemikhali elingenashukela. Ekuseni, uma ufisa, phuza inkomishi yekhofi ngaphandle kwama-sweeteners.

Izinsuku eziyi-10

Ukudla okungenhla kweviki ngenhla kuyisisekelo sokudla kwezinsuku eziyi-10 no-14.

Enye inguqulo yemenyu yamakhabe yezinsuku eziyi-10 ingukudla kwamahhala okususelwa ekudleni okunempilo. Indima yemikhiqizo eyinhloko kwimenyu yakho yamahhala kungokwenhlanzi enamafutha aphansi, inyama, i-cottage shizi enamafutha aphansi, iphalishi elingenashukela emanzini. Udinga ukudla umkhiqizo oyinhloko wokudla kanye kuphela esidlweni sasekuseni. Qala usuku lwakho ngokuhlinzekwa kahle kwale pulp yalesi sithelo.

Susa iziphuzo ezidakayo, isoda, izimpahla ezibhakiwe, amaswidi, ukudla okusheshayo, ukudla okuthosiwe. Uma uzizwa uphilile, nweba ukudla kuze kube yizinsuku eziyi-14.

Hhayi ikhabe elilodwa ...

Ikhabe ngumkhiqizo wokudla onhlobonhlobo, onama-khalori aphansi okwehlisa isisindo. Kuhambisana kahle nezinhlobo ezahlukene zemikhiqizo, isibonelo, ibhece, i-kefir, i-buckwheat. Awuyena yini umsekeli wokudla okuyi-mono? Khetha i-watermelon-melon noma i-watermelon-kefir diet. Zombili lezi zivuno zivuthwa ngasikhathi sinye, zinezici ezifanayo zokulandela umkhondo futhi zithuthukisa isenzo somunye nomunye.

I-Kefir nekhabe kuyadingeka ukuze kusebenze amathumbu kahle. Baqala ngempumelelo izinqubo ze-metabolic kumaseli.

Inhlanganisela yekhabe ne-buckwheat ihlanza umzimba, ithuthukise uketshezi lwe-bile, imetabolism. I-Buckwheat idala umuzwa wokusutha, futhi ikhabe livusa ukususwa koketshezi olwedlulele ezicutshini, kuqeda i-edema.

Enye inhlanganisela yikhabe kanye nekhukhamba eluhlaza. Kungakuhle ukuthi uzisebenzise njengemikhiqizo eyinhloko izinsuku eziyi-14. Isisekelo sokudla - 1 kg wamakhukhamba no-1 kg wamakhabe anamanzi ngosuku. Hlukanisa itafula lakho ngesinkwa se-rye noma se-bran kanye nengilazi ye-kefir ekhanyayo.

Ngabe ukudla kwamakhabe kuvunyelwe yini kwabesifazane abakhulelwe?

Noma yikuphi ukudla, ikakhulukazi okuqinile, kuyaphikiswa ngenkathi uthwele ingane. Ukudla komuntu okhulelwe kufanele kube nempilo, kucebe ngezinto ezahlukahlukene kanye namavithamini. Noma kunjalo, lokhu akukhanseli izinsuku zokuzila. Ukwehlisa, abesifazane abakhulelwe bavunyelwe ukusebenzisa i-watermelon mono-diet yosuku olulodwa. Enye indlela ukudla okulula kwamakhabe, imenyu yayo, ngaphezu kwepulp berry, efaka eminye imikhiqizo yokudla: i-cottage shizi, inyama, inhlanzi, okusanhlamvu.

Ngokuphathelene nokwelulekwa kanye nezinzuzo zokwehliswa okunjalo, owesifazane okhulelwe kufanele axhumane nodokotela wakhe oqondisayo, futhi futhi acabangele iqiniso lokuthi ukusetshenziswa kwamajikijolo kuzodala umthwalo owengeziwe ohlelweni lokukhipha olusebenzayo olusebenza kanzima kakade.

Ungaphuma kanjani ekudleni kwe-mono?

Ngabe uyakujabulela ukuzuza kwesisindo sakho ngesikhathi sokudla futhi awufuni ukuthi babuyele esimeni sabo sangaphambilini? Ukuvimbela lokhu ukuthi kungenzeki, phuma ekudleni kwamakhabe ngokushelela.

Ukudla okusha etafuleni lakho kufanele kube kusuka kumenyu yokudla okunempilo. Ungafaki yonke into ebhemayo, ephuze ngokweqile, futhi ecebile. Gwema zonke izinhlobo zamakhukhamba, iziphuzo ezinekhabhoni, utshwala. Nikeza ukudla okulula: imikhiqizo yobisi olubilisiwe, okusanhlamvu, imifino ebhakwe noma esitshiwe, izinkukhu, unogwaja, inyama yenkonyana nenhlanzi.

Isiphetho

Ukudla kwekhabe kungukukhipha umthwalo omuhle kakhulu emzimbeni kanye nendlela yokwehlisa isisindo ngokushesha. Njengezinye izidlo ze-mono, inobuhle nobubi bayo, ngakho-ke akufanele uthathwe yikho. Ufuna ukuzama lokhu kudla? Qala ngosuku olulodwa. Ngakho-ke uzohlola amandla akho futhi uqonde ukuthi zingaki izinsuku zokudla okulungele wena.