Ukutya olusebenzayo iintsuku ezi-5. Ukutya "5 kg iintsuku ezi-5": ncomo kunye neziphumo

Amavila - ingxaki kwabasetyhini kunye namadoda amaninzi. Ngokuqhelekileyo, eli nani liya kuphucula isondlo esifanelekileyo kunye umzimba njalo. Kodwa ke kukho iimeko apho kufuneka kuthathwe amanyathelo ngokukhawuleza. Ngoko ke, abantu abaninzi abanomdla umbuzo ingaba kukho ukutya olusebenzayo iintsuku ezi-5. Ingaba ngexeshana nje elingephi, ungaphulukana wayedla ezimbalwa?

Indlela esebenzayo inokuba ukutya iintsuku ezintlanu-?

Enyanisweni, abaninzi bamangalisiwe ukunceda njani ukudla okunjalo. Ukuba unciphise umzimba ngeentsuku 5 real ngokwenene. Kodwa oko ndikwenze kwekilogram uya kukwazi ukuphosa, kakhulu ukuphelisa indlela otya ngayo? Ngoko nangoko ke kubalulekile ukuqaphela ukuba olu mzekelo, oku kuxhomekeke ngamnye, indlela yobomi, isicwangciso amandla ezikhethiweyo kwaye isixa umzimba.

Ngokutsho manani, kokukhona kufuneka iiponti elongezelelweyo, ngokukhawuleza baya kuhamba. Ngokomzekelo, abanye abantu ukulawula ukuba unciphise umzimba ngeveki ngo 2-4 kg. Umntu ekudleni best kuyanceda. iintsuku ezi-5, 10 kg - kungenzeka kakhulu, ingakumbi xa ubunzima wakho 20-40 kg ngaphezu kwesiqhelo. Ngoko kuyimfuneko ukuba ingcinga ephilileyo ukuhlola iziphumo kwixesha elizayo kwaye ukhumbule ukuba gram nganye enyamalala - ngenxa yomsebenzi onzima uzinomfa.

Iqanda iintsuku ezintlanu-yokudla

Iqanda yokudla iintsuku ezi-5 saphuhliswa zizazinzulu Danish. Loo inkqubo mbane kuya kunceda ukwehlisa umzimba kwaye ngaxeshanye ukuze Akothusi ukufumanisa ukuba umzimba izinto eziluncedo. Yinto akukho mfihlakalo ukuba abamhlophe iqanda iqulethe isixa esikhulu iiprotini, mvisiswano leyo, kwelinye icala, i uhlobo izinto zokwakha - njengesakhi esibalulekileyo senkqubo yonikezelo izihlunu zomzimba, iinwele, ulusu kunye nezikhonkwane.

Ngenxa yoko, le sac kweqanda zizityebi asidi acid, iivithamini kunye neeminerali, nto leyo nayo kuluncedo kakhulu ngenxa eziphilayo. Hi ndlela leyi, ngexesha ekutyeni kubhetele ukuba ukupheka amaqanda soft-iphekiweyo, kodwa kusenokwenzeka kukho amaqanda nzima-eluhlaza. Usuku ukuba adle malunga 4 - amaqanda 5, basele iti eluhlaza, libya-fat iyogurt. Ukongeza, kuyenzeka ukuba ziquka kwi menu, imali encinane esezantsi-fat cottage itshizi, inyama yenkuku iphekwe. Iya kuba grapefruits luncedo kunye iiorenji.

Uncedo ukuqina yokudla kukuba amaqanda - imveliso esisityebi ngokwenene. Ngoko ke, ukuba nemvakalelo yindlala awusayi kuphazamisana kangaka.

Lose Weight ngeentsuku ezintlanu encediswa iyogurt

Lidla yokudla kefir enkulu ezithandwayo iintsuku ezi-5. Ngapha koko, le mveliso zintanda kuphela kunceda ukulwa umzimba. ngayo Kwakhona kunempembelelo entle wokugaya ukusebenza ndibuyise microflora emathunjini. Ngendlela, ukuba unciphise umzimba kufuneka ukhethe imveliso ephantsi-fat - ngoko ke iziphumo ziya kuba buqapheleke.

Ngoko ke yintoni na kefir ukutya iintsuku ezi-5? Le menu sijongeka njengoku. Ngosuku lokuqala ukuya neelitha 1.5 zesiselo iyogurt (1% amanqatha) adle iitapile ezimbini abilayo ngaphandle ityuwa kunye nezinye nobulawu. Ngosuku lwesibini menu iquka iyogurt kunye apile 2-3. Ngosuku lwesithathu ukuya kefir, ungadibanisa malunga 800 iigram iziqhamo amaqunube. Kodwa ngosuku lwesine ziya kuba nzima kakhulu, ngenxa yokuba uyakwazi ukusela kuphela kefir, iti eluhlaza ngaphandle iswekile kunye namanzi okuhlamba. Ngosuku lwesihlanu - ekuqaleni ekutyeni. Namhlanje, uvumelekile ukuba badle 400 grams wayipheka inyama yenkukhu webele (ngaphandle ityuwa) asele kefir.

Enye ukutya olusebenzayo iintsuku ezi-5. imenyu irayisi

Ukuba unomdla ukuba kukho ukutya olusebenzayo iintsuku ezi-5, ngoko kufuneka sinikele ingqalelo kwi imveliso efikelelekayo kunye eziqhelekileyo ezifana okufana nerayisi. Kudala kwaziwa ngokuba ephilisa izakhiwo. Kwaye ukuba uthanda ukutya efanayo, ngoko ngokuqinisekileyo ukuba unomdla kwindlela kwizidlo efanayo.

5 kg iintsuku ezi-5 ukuphulukana akuyongxaki. Kodwa ukwahlukahlukana ukudla okunjalo, zininzi. Ezinye iingcali Sicebisa ukutya kuphela irayisi yasendle. Kodwa sonke kunye njengesiqhelo. Kukho ezinye iindlela zokupheka. Kukho ukudla leyo equka ukusetyenziswa ngemihla iglasi irayisi ebilisiweyo ngaphandle ityuwa kunye nobulawu. Ukuba kukho imfuneko, kufuneka yokudla ezikhatshwa isixa esincinci kakhulu iziqhamo kunye nemifuno.

Kwelinye icala, irayisi akakwazi ukupheka. Galela amacephe amabini okuziinkozo kunye beekomityi ezine yamanzi abandayo kwaye kusalisa efrijini. Le ukuchitheka le irayisi ulwelo ze ugalele amanzi amatsha iintsuku ezintlanu. Emva ukuba ungakwazi ukuqala ukutya. Usuku udle inxalenye irayisi, ukongeza ezityiwa kwaselwandle.

Ukutya "5 kg iintsuku ezi-5"

circuit unikezelo amandla anjalo iquka izigaba ezininzi. Ukutya "5" usuku ngalunye sijongeka njengoku:

• Ngosuku lokuqala - inyama. Isidlo sasekuseni, isidlo sasemini kunye isidlo udle 150-200 iigrem nyama iphekiweyo. Oku inkuku, inyama yenkomo, umvundla okanye ikarikuni. K Ungadibanisa iziqholo ukuba inyama, kodwa kufuneka ibe ityuwa nayiphi na imeko. Ngendlela, ukuba anithanga niyidle inyama, oku endaweni cream itshizi, iimbotyi okanye tofu.
• Ngosuku lwesibini uyakwazi utya imifuno. Umzekelo, kwasekuseni isaladi luncedo of yemixoxozi kunye isithombo, enongwe oli yemifuno. Ukuze bafumane isidlo sasemini, udle eminye imifuno iyabiliswa, ezifana seqanda negalika. Nidle ikhaphetshu ebilisiweyo.
• Ngosuku lwesithathu iziqhamo. Le menu ingafunyanwa ziquka phantse naluphi iziqhamo ezifreshi, ezifana orenji, grapefruit, ama-apile unsweetened, iidiliya. Noko ke, iibhanana, iidiliya sweet ezimhlophe kunye yeepesika kungena ekutyeni ayikhuthazwa.
• Ngosuku lwesine ekutyeni avunyelwe ukuba ukutya okuziinkozo kunye cereal. Umzekelo, ungaquka kancinci oatmeal kwi menu (desensitised kodwa hayi okuphekwe), ingqolowa okanye isidudu yerhasi. Kuluncedo kakhulu ukuba irayisi (ngcono ukusebenzisa brown). Isidlo sasekuseni, isidlo sasemini kunye isidlo udle 5-8 amacephe of oatmeal kwakho ekhethiweyo. menu afternoon unako kumana kunye walnuts, neenkozo zepistasi pine okanye neeamangile. Loo ukutya kuya kunceda Akothusi ukufumanisa ukuba umzimba kunye carbohydrate ezintsonkothileyo ukuze kucinywe ingqiqo kakhulu yindlala uze unike umzimba kunye nemali efunekayo wamandla.
• Ngosuku lwesihlanu, udle sisi cottage (5-7 amacephe zokutya ezisezantsi-fat kathathu ngemini) kwaye basela nyulu, kusekho amanzi. Ngale mini, wayibuyisela kwisiqhelo balance amanzi netyuwa emzimbeni.

isaladi yokudla

Abantu abaninzi bancedwa ukuba isaladi ukutya iintsuku ezi-5. Iimpendulo ngayo kakhulu ezintle. Oku ngokupheleleyo ezilungele yokulwa ukutyeba kwiinyanga zasehlotyeni nasekwindla konyaka. Loo circuit unikezelo amandla eliqela ebalulekileyo iingenelo. Kuba isiqalo kubalulekile ukukhumbula ukuba imicu imifuno kuba nempembelelo entle peristalsis emathunjini. I-iziqhamo kunye nemifuno ziqulathe izixa ezikhulu weevithamini, iiminerali kunye nezinye izondlo. Ukongeza, le menu ezahlukeneyo, kuba ungasebenzisa phantse nayiphi imifuno okanye iziqhamo.

Inye kuphela mfuneko obalulekileyo apha - musa uwahlanganise. Ukuba nidle isidlo semifuno isaladi, akukho ngoxa exabisa ukuba badle iziqhamo elimnandi, kwaye vice versa. salads Imifuno kungenziwa egcwaliswe oli yemifuno yeelamuni omncinane ijusi. Kuba ukuzaliswa izitya iziqhamo, sebenzisa ephantsi-fat iyogurt okanye iyogurt. Ityuwa, ipepile, iswekile, ikofu, utywala, iimveliso umgubo - ezi mveliso kuyathintelwa ngokungqongqo. Hi ndlela leyi, unako ubilise imifuno, kodwa kunjalo kufuneka ibe ngembiza okanye yokubhaka.

ukutya Buckwheat nge kefir

Lidla ukutya enkulu ezithandwayo kunye buckwheat. 5 kg iintsuku ezi-5 kulo mzekelo akuyongxaki. ukutya kwakho ezingundoqo kuphela ziya buckwheat kunye iyogurt non-fat.

Buckwheat kuyimfuneko ukulungisa ngokufanelekileyo. Ebusuku, Ndimthulule amacephe amabini ipapa iglasi yamanzi abandayo nekhefu. Ngentsasa elandelayo, asophise amanzi eseleyo, yaye ukulungele ukuba adle buckwheat. Usuku udle i esinganasiphelo zeesiriyeli usele selitha nonfat iyogurt.

Ivatala iintsuku ezintlanu-yokudla

Ehlotyeni ungenza unciphise umzimba ngokutya iivatala. Usuku ezintlanu-yokudla kulo mzekelo nzima ngokwaneleyo, kodwa kuyasebenza. Kuba iintsuku ezintlanu uvumelekile ukuba ukutya iivatala kuphela. Le idosi yemihla ngemihla kungabalelwa; ngokuba zonke-10 kg ubunzima umzimba wakho ngosuku, kufuneka udle 1 kg ivatala. Ninako na ukusela iti eluhlaza ngaphandle iswekile kunye namanzi non-nezihlwahlwazayo. Loo ukudla iyazingenela izintso, uze umzimba iziselo kwemfuneko alihlambulule ityhefu. Kodwa ke kunzima ukuba akuxhase.

Okunye ukudla ethandwayo

Enyanisweni, kukho izidlo ezininzi, pyatidnevok. Ngokomzekelo, omnye ethandwa ngokufanelekileyo ke iqanda--orenji ukudla, ngelo xesha ngosuku udle kuphela orange amabini 3-4 amaqanda wayipheka.

Unako ukunciphisa umzimba ngoncedo iimveliso zobisi, iintsuku ezintlanu, nidle ephantsi-amanqatha cottage sisi iyogurt kuphela. Ukuba uyakwazi ukubamba ngaphandle iintsuku ezintlanu kuphela coleslaw, ilahleko enkulu ubunzima liqinisekisiwe. Kukho kwakhona ngakumbi ukutya engqongqo, umzekelo, xa incindi kuphela esandula acofwa evela iziqhamo kunye nemifuno uyakwazi ungaseli kangangeentsuku 3-5. Kwaye musa ukulibala malunga neemveliso ezinegalelo umzimba. Le yi, ikhaphetshu, iseleri, njalo njalo. D. Ukuba akukho nalunye lwezi ekutyeni ngasentla ungayithandi, ungenza owakho. Apha kuyimfuneko ukuze bayithathele ingqalelo into enye kuphela: kufuneka utye calories ezimbalwa kunokuba ezinikela emini.

Indlela yokuphuma ekutyeni?

Ngaba ukunceda wena ukhethe ukutya? 5 kg iintsuku ezi-5 ukuphulukana real kakhulu. Kodwa akukho mfihlelo ukuba eli xesha ikakhulu umzimba wakho ulahlekelwa isixa ngokugqithiseleyo ulwelo, kwaye kuphela ipesenti encinane kwamafutha omzimba inyamalala. Abantu abaninzi bakhalazela ukuba ubunzima elahlekileyo kwiintsuku nje ezimbalwa emva.

Oku kwenzeka ngokwenene kwaye unxulunyaniswa ngendlela engalunganga ngaphandle yokutya. Ngosuku olulandelayo, kufuneka ngoko nangoko ukuya ngenxa iilekese okanye anganikwa ezinye ukutya izixa mda - ubunzima ezintsha ekufuneka "ukulungisa" kuqala. Ngoko ke, ngenxa ekutyeni yeentsuku ezintlanu kufuneka kade. Suku ngalunye kungena ezityiwa 1-2 lwemveliso ezintsha ze babukele ukutya ziphele. Loo nkqubo iza kunceda ekunciphiseni umthamo esiswini, ukuba boyise indlala ngisho nokuphelisa asemzimbeni olongezelelweyo.

uqaphela

Kakade ke, ukutya olusebenzayo ngokwenene iintsuku ezi-5 ukunceda kukuphelisa eziliqela wayedla ezingaphezulu kwaye ukwenza lomzobo nomtsalane ngakumbi. Kodwa nasiphi na isondlo express - kuba nzima ukuba umzimba. Yiyo loo nto kuqala kufuneka silandele amanye amanyathelo.

Ukuze ufumane imvakalelo yindlala ngexesha yokudla ngokufanelekileyo. Kodwa abanye abantu bayakhalaza kukwehla ebonakalayo yempilo. Ngokukodwa, iziphumo ebezingalindelekanga izidlo ziquka isiyezi, intloko ebuhlungu, iintlungu esiswini, kwakunye isicaphucaphu nokugabha. Kwiimeko ezinjalo, i "nendlala" kufuneka ayeke - ukhethe ngcono inkqubo amandla kangako ziqinile.

Kufanelekile ukuba sikhankanye ukudla express bavunyelwe kuphela kubantu abasempilweni. Ukuba unayo nayiphi na izifo ezingapheliyo, esiswini, iingxaki kunye kwesibindi kunye nezintso, kufuneka kuqala ubonane nutritionist.

Ekubeni kwesithintelo engqongqo kwamandla iivithamini kunye neeminerali, eveliswe umzimba kunciphisa kabukhali, kuyimfuneko ukuba izakhiwo vitamin olongezelelweyo. Kwaye musa ukulibala malunga ukusela korhulumente, kuba kubaluleke kakhulu - usuku kufuneka asele iilitha ubuncinane 1.5-3 ka, amanzi acocekileyo ezingezo-nezihlwahlwazayo.

Kufuneka kwakhona ukhankanye ubunzima ngokwasemzimbeni. Abanye abantu bafuna ukunciphisa umzimba, zingaphelanga iintsuku ezintlanu ekutyeni baqalise inxaxheba ngokuzimisela kwezemidlalo. Kodwa ngeli thuba umzimba, kodwa nangoku mda ezixabisa: olunzima uqeqesho kunye kwesithintelo elibukhali yonikezelo ukuze ichaphazele imeko umzimba.

Ukongeza, ukutya kufuneka uyeke ikofu, ukutshaya kunye notywala. akuyi kuba lula umzimba wakho njalo, ngoko musa mthwalo Ukongezelela le wokuphefumla kunye neenkqubo sentliziyo.