Ukutya ukunciphisa i-10 kilos

Xa silungiselela ukunciphisa umzimba Kuya kufuneka sithathe izigqibo ezifanelekileyo ukufezekisa iinjongo zethu kwaye singaphazami kumanyathelo esiwathabathayo. Kungenxa yokuba akukho nto ikhathazayo njengokuzama nzima kukutya kwaye ungafezekisi iinjongo zethu.

Ukunciphisa umzimba ayisiyonto ilula, kufuna okukhulu amandla, unyamezelo kwaye kusezandleni zethu kuphela ukufezekisa oko.

Sifuna ukukunceda kule nkqubo ngokukuxelela ukuba zeziphi ezona ndlela zokutya kufanelekileyo ukuba uzilandele kunye neengcebiso ongafanele uzilibale ukunciphisa umzimba 10 kilos.

Iingcebiso zokuqala zokulahla i-10 kilos

Isitshixo njengoko besesitshilo kukufuna ukunciphisa umzimba, kuphela sinokukwenza kwaye siya kukufezekisa ngokuzincama, sitshintsha indlela esitya ngayo kunye neendlela ezilungileyo.

• Akunyanzelekanga ukuba singxame okanye utyekele ekuthatheni ubunzima, oku kuya kusichaphazela ngokwasengqondweni kwaye asizukukwazi ukugxila kuko.
• Kufanele si ukunciphisa umzimba ngokwethu Nanini na xa sifuna, hayi kuba umntu wesithathu esixelela okanye ecebisa oko.
• Umgangatho ofanelekileyo kukuba unciphise umzimba kwinqanaba lesiqingatha sekhilogram ngeveki, zizonke i-2 kilos ngenyanga. Nangona kunjalo, kuxhomekeke kudidi lokutya kunye nemfuno, sinokufumana izidlo ezenza ukuba siphulukane nekhilogram enye ngeveki. Akufuneki ukuba ngaphezulu kwe-1 kilo ngeveki.
• Kufuneka ube nengqondo evulekileyo kwaye nokwazi ukuba ukunciphisa umzimba kufuneka utshintshe hayi kuphela ukutya kwakho okwethutyana kodwa utshintshe nemikhwa oyifumeneyo kubomi bakho bonke.
• Kufuneka uziphawule usukelo olusengqiqweni kunye nokutya okwaziyo ukuthobela.
• Kufuneka utye yonke into ngomlinganiselo omncinci, unakekele ubuninzi kunye nendlela yokupheka oku kutya.
• Umgaqo wokunciphisa umzimba ulula: Kuya kufuneka sazise iikhalori ezimbalwa emzimbeni kunokuba sichitha, ke ukuba sitshisa ii-calories ezingama-2000 ngosuku, ukuba sazisa i-1.300 siza kuphulukana nobunzima.

Ukutya ukunciphisa i-10 kilos

Ukwehla kobunzima kuthetha okungaphezulu kokulahla ubunzima, kukhokelela kwindlela yokuphila esempilweni kwaye uzive wonwabile ngawe. Yiba namandla ngakumbi, ukomelela kunye nokuzithemba okuguqula ukuba ube nefuthe kunye nesimo sengqondo esifanelekileyo ebomini.

Sifuna ukwabelana nawe ngokutya okuya kukwenza ulahlekelwe ziikhilogram ezili-10 kwiiveki nje ezimbalwa. Umntu ngamnye wahlukile kwaye indlela yokuphila nganye okanye imeko iya kubangela ukuba umzimba unciphise umzimba kwinqanaba elithile.

Desayuno

Los zokuhlwa zivunyelwe kolu hlobo lokutya zezi zilandelayo:

• Ikofu enobisi olunamafutha.
• Ikofu enobisi lwemifuno.
• Ukufakwa ngaphakathi okanye iti ukunambitha okuswiti kunye nezinto eziswiti zendalo.
• Isilayi sesonka sengqolowa esipheleleyo kunye nesilayi seturkey kunye netshizi entsha enesikim.
• I-toast epheleleyo yengqolowa kunye ne-French omelette eneqanda elinye kunye nabamhlophe ababini.
• Isiqwenga sesiqhamo.
• Iglasi yobisi olunamafutha kunye neegram ezingama-30 ze-oatmeal.
• Iqhekeza leziqhamo kunye neyoghur ye skimmed.
• Isonka esipheleleyo seengqolowa ezimbini ezine-drizzle yeoyile eyongezelelweyo ye-olive.

Isidlo sasemini kunye nesimuncumuncu

Imilenze y izimuncumuncu ukhetho:

• Ikofu enobisi olunamasi okanye ubisi lwemifuno, ukumnika okanye iti enencasa yeswiti yendalo.
• Iqhekeza leziqhamo lonyaka kunye nenxalenye yamandongomane endalo.
• I-yogurt ene-skim enamantongomane
• Isonka ezimbini kunye neturkey rusks.
• Isonka sengqolowa siphela kunye nesiqingatha seavokhado.

Ukutya

Yahlukile ukutya ukudibanisa ngendlela ofuna ngayo:

• Isitshalo seqanda esifakwe inyama egayiweyo, isiqingatha senyama yenkomo kunye nesiqingatha senkukhu, egxunyekwe ngetumato yendalo kunye negratin netshizi elula.
• I-swiss chard okanye isipinatshi esisuswe ngecephe lesipuni seoyile, igalikhi kunye neparsley. Ikota yenkukhu engenasikhumba ebhakaweyo enongwe ngeziqholo kunye nelemon
• I-Zucchini kunye ne-leek cream kunye neentshizi ezikhanyayo. Burger egcadiweyo.
• Ipepper ifakwe inyama exubeneyo yenkukhu kunye nenyama yenkomo kunye netswele ebhakwe.
• Gcwalisa isityu esenziwe ekhaya, kunye nenxalenye yamantshontsho, umhluzi ochithwe, iqhekeza le-veal kunye neqhekeza elincinci lesoseji.
• Isaladi eshushu yee lettuce ezahlukeneyo, iitumato zetsheri, itoti yetyhuna yendalo kunye ne surimi. Ioyile, iviniga kunye nokunxitywa kwetyuwa, ngaphandle kokugqitha.
• Amakhowa anee-cubes ze-Iberia, inyama yenkomo eyosiweyo kunye ne-Dijon mustard.

cena

Yahlukile izidlo ukwenza imenyu yonke imihla:

• Umhluzi wemifuno, izilayi ezibini zenyama yaseIberia. I-cuttlefish eyosiweyo ngegalikhi kunye neparsley. Kwidessert ounce yetshokholethi emsulwa.
• Umhluzi wenyama owenziweyo, izilayi ezibini zenyama yaseIberia kunye netoti yetyhuna efanelekileyo kwioyile yeoyile. I-ounce enye yetshokholethi emnyama emsulwa.
• Umhluzi wenkukhu, kunye ne-100 gram ye-turkey eyosiweyo ene-paprika kunye ne-drizzle yeoyile ye-oliva eyintombi. I-ounce yetshokholethi emsulwa yedessert.
• Imifuno isobho. Iigrama ezingama-30 zeham ye-Iberia kunye neqhekeza le-emperor eyosiweyo. Itshokholethi emnyama, inye.
• Umhluzi wenyama owenziwe ekhaya, izilayi ezibini zeturkey kunye neenkuni ezi-5 zononkala. I-ounce yetshokholethi emsulwa, njenge-snack yokugqibela.
• Isitya somhluzi owenziweyo, nokuba yimifuno okanye inyama, kunye neentlanzi ezigcadiweyo okanye ezibhakiweyo, i-sea bass, i-sea bream okanye iqhude. I-ounce enye yetshokholethi emsulwa.
• Umhluzi wemifuno, izilayi ezibini zeham ye-Iberia, i-100 gram ye-octopus eyosiweyo, ipepile kunye nomnquma womnquma. Ounce yetshokholethi emsulwa yedizethi.

Oku kutya sisikhokelo kunye nokukhetha okunempilo ukuqala ukunciphisa umzimba. Kuya kuxhomekeka emntwini ukuba zingaphi iikhilogram ezilahlekileyo. Ukuba ufuna ukunciphisa umzimba ngempilo, thetha ne Ugqirha ukukukhokela kwinkqubo yakho yokulahleka kobunzima. Into ebalulekileyo yimpilo.