Oku kukutya okugqibeleleyo kwabo bafuna balahle ezo kilos zongezelelweyo kwaye banjalo Impambano yomnqatha. Isicwangciso esahlukileyo kwaye kulula kakhulu ukusisebenzisa, ukuba usenza ngokungqongqo siya kukuvumela ulahlekelwe malunga ne-3 kilos kwiintsuku ezili-10. Kuya kufuneka ube unempilo esempilweni ukuze ukwazi ukuyisebenzisa.
Ukuba uza kwenza oku kutya kuya kufuneka usele amanzi amaninzi kangangoko yonke imihla kunye nokuthanjiswa phakathi kokutya, thambisa iziselo zakho ngeswiti, nonga ukutya kwakho ngetyuwa kunye nenani elincinci leoyile yomnquma. Kuyacetyiswa ukuba wenze uhlobo oluthile lomsebenzi womzimba, ngakumbi i-aerobic. Kuya kufuneka uphinde imenyu eneenkcukacha apha ngezantsi yonke imihla xa usenza ukutya.
Ukutya kwekherothi: usuku lwe-1
- Isidlo sakusasa: iti oyikhethile kunye ne-1 yomnqatha eluhlaza.
- Isidlo sasemini: ½ ikhilo ye iminqathe ebilisiweyo okanye eluhlaza, 100g. Ityhuna yendalo okanye i-hake fillet eyosiweyo kunye neapile e-1.
- I-snack: 1 i-yogurt egadiweyo kunye ne-1 yomnqatha eluhlaza.
- Isidlo sangokuhlwa: isaladi yomnqathe kunye ne-ertyisi kunye ne-kiwi e-1. Ungatya isixa sesaladi osifunayo.
Usuku loku-2
- Isidlo sakusasa: ukumnika ukhetho kunye ne-1 yomnqatha eluhlaza.
- Isidlo sasemini: ½ ikhilo yomnqathe (ebilisiweyo okanye eluhlaza), i-100g. Inkukhu eyosiweyo kunye ne-1 peach.
- I-snack: 1 iglasi yobisi lwe-skim kunye ne-1 yomnqatha eluhlaza.
- Isidlo sangokuhlwa: isaladi yekherothi egreyithiweyo kunye nefennel kunye neplamu e-1. Ungatya isixa sesaladi osifunayo.
Usuku loku-3
- Isidlo sakusasa: iti oyikhethile kunye ne-1 yomnqatha eluhlaza.
- Isidlo sasemini: ½ ikhilo yomnqathe (ebilisiweyo okanye eluhlaza), i-100g. Inyama eyomileyo kunye nebhanana eli-1.
- I-snack: 1 i-yogurt egadiweyo kunye ne-1 yomnqatha eluhlaza.
- Ukutya isidlo sangokuhlwa: isaladi yomnqatha egalelwe kunye nehlumelo laseBrussels kunye ne-1 grapefruit. Ungatya isixa sesaladi osifunayo.
Usuku 4: usuku lokugqibela lokutya kweminqathe
- Isidlo sakusasa: ukumnika ukhetho lwakho kunye ne-1 iminqathe eluhlaza.
- Isidlo sasemini: ½ ikhilo yomnqathe (ebilisiweyo okanye eluhlaza), i-100g. i-wholegrain noodles kunye ne-1 encinci yeediliya.
- I-snack: 1 i-yogurt egadiweyo kunye ne-1 yomnqatha eluhlaza.
- Isidlo sangokuhlwa: isaladi yekherothi egreyithiweyo kunye nerayisi emdaka kunye neorenji e-1. Ungatya isixa sesaladi osifunayo.
Kwaye ngale nto ngesele siyigqibile imijikelezo yokutya yeminqathe. Njengoko ubona, kukutya okuneekhalori ezisezantsi eziza kukuvumela ukunciphisa umzimba ngokukhawuleza, ngakumbi ukuba uyayidibanisa nokwenza umthambo ukukunceda ulahlekelwe ngamanqatha.