Ukudla isisindo 10 kilos

Lapho silungiselela uku wehlise isisindo kufanele sithathe izinqumo ezifanele ukufeza inhloso yethu futhi singaphazami ezinyathelweni esizithathayo. Ngoba akukho lutho olukhungathekisayo njengokuzama kanzima ekudleni kepha ungafinyeleli ezinhlosweni zethu.

Ukwehlisa isisindo akuyona into elula, kudinga okukhulu amandla, ukubekezela futhi kusezandleni zethu kuphela ukukufeza.

Sifuna ukukusiza kuleyo nqubo ngokukutshela ukuthi iziphi izidlo ezinhle kakhulu okufanele uzilandele namathiphu okungafanele ukhohlwe ukunciphisa isisindo 10 kilos.

Amathiphu okuqala wokulahlekelwa ama-10 kilos

Okusemqoka njengoba sishilo ukuthi sifuna ukunciphisa isisindo, kuphela esingakwenza futhi sizokufeza ngokuzidela, sishintshe imikhuba yethu yokudla nangemikhuba emihle.

• Akudingeki sixhamazele noma ukukhathazeka ngokwehlisa isisindo, lokhu kuzosithinta ngokwengqondo futhi ngeke sikwazi ukugxila kukho.
• Kumele sinciphise umzimba ngokwethu Futhi noma kunini lapho sifuna khona, hhayi ngoba umuntu wesithathu esitshela noma esikisela lokho.
• Okufanele ukunciphisa umzimba ngesilinganiso sohhafu wekhilo ngesonto, inani lamakhilo ama-2 ngenyanga. Kodwa-ke, kuya ngohlobo lokudla nezidingo, singathola ukudla okusenza sehlise ikhilogremu elilodwa ngesonto. Akufanele seqe ngaphezu kwekhilogremu elilodwa ngesonto.
• Kufanele ube nomqondo ovulekile futhi wazi ukuthi ukwehlisa isisindo somzimba akumele ushintshe nje kuphela indlela odla ngayo isizini kodwa futhi ushintshe nemikhuba oyitholile kukho konke ukuphila kwakho.
• Kufanele uzimake umgomo ongokoqobo kanye nokudla okwaziyo ukuhambisana nakho.
• Kufanele udle konke ngesilinganiso esincane, unakekele ubuningi nendlela yokupheka lokhu kudla.
• Umthetho wokwehlisa isisindo ulula: kufanele sethule ama-calories ambalwa emzimbeni kunalokhu esikusebenzisayo, ngakho-ke uma sishisa ama-calories ayi-2000 ngosuku, uma sethula ama-1.300 sizobe sincipha.

Ukudla isisindo 10 kilos

Ukwehla kwesisindo kusho okungaphezu kokulahla isisindo, kuhola indlela yokuphila enempilo futhi uzizwa kahle ngawe. Yiba namandla, ubungqabavu nokuzethemba okuthe xaxa okuhumusha ekubeni nethemba nesimo sengqondo esihle ngempilo.

Sifuna ukwabelana nawe ngokudla okuzokwenza ulahlekelwe ngamakhilogremu ayi-10 emasontweni ambalwa nje. Umuntu ngamunye wehlukile futhi indlela yokuphila noma isimo ngasinye sizodala ukuthi umzimba wehlise isisindo ngezinga elithile.

Desayuno

I-Los izindawo zokuphumula okuvunyelwe kulokhu kudla okulandelayo:

• Ikhofi elinobisi olunamafutha.
• Ikhofi enobisi lwemifino.
• Ukumnika noma itiye ukunambitha okunongwe ngoshukela wemvelo.
• Ucezu lwesinkwa sikakolweni oluphelele nocezu lweturkey noshizi omusha oshibilikisiwe.
• I-toast ephelele kakolweni kanye ne-omelette yaseFrance eneqanda elilodwa nabamhlophe ababili.
• Ucezu lwesithelo.
• Ingilazi yobisi olunamafutha kanye no-30 amagremu we-oatmeal.
• Ucezu lwesithelo kanye ne-yoghurt eboshiwe.
• Amabhisikidi amabili esinkwa esiphelele anoketshezi lwamafutha omnqumo ayintombi nto.

Isidlo sasemini nesidlwana

Amalensi y Ungadla ukukhetha:

• Ikhofi elinobisi olusikiwe noma ubisi lwemifino, ukumnika noma itiye elenziwe ngoshukela wemvelo.
• Ucezu lwesithelo sonyaka nedlanzana lamantongomane emvelo.
• I-yogurt ene-skim enamantongomane.
• Izinkwa ezimbili kanye ne-turkey rusks.
• Isinkwa sikakolweni sonke nengxenye ye-avocado.

Comida

Okuhlukile ukudla ukuhlanganisa ngendlela ofuna ngayo:

• Isitshalo seqanda esigcwele inyama egayiwe, uhhafu wenkonyana yenkomo nengxenye yenkukhu, isosiwe ngotamatisi wemvelo kanye ne-gratin noshizi olula.
• I-Swiss chard noma isipinashi sisiwe nge isipuni samafutha, ugarlic noparsley. Ikota yenkukhu engenasikhumba ebhakwe enongwe ngezinongo nolamula.
• Ukhilimu we-Zucchini no-leek onoshizi obukhanyayo. I-turkey burger ebiwe.
• Upelepele ugcwele inyama egayiwe yenkukhu nenyama yenkomo no-anyanisi obhakiwe.
• Qedela isitshulu esenziwe ekhaya, nengxenye yamantshontsho, umhluzi okhishiwe, ucezu lwenkonyane nocezu lwesoseji.
• Isaladi efudumele yama-ulethisi ahlukahlukene, utamatisi we-cherry, ikani le-tuna yemvelo ne-surimi. Ukugqoka uwoyela, uviniga nosawoti, ngaphandle kokuweqisa.
• Amakhowe anama-cubes ham ase-Iberia, inyama yenkomo eyosiwe ne-Dijon lwesinaphi.

Cena

Okuhlukile amadina ukwakha imenyu nsuku zonke:

• Umhluzi wemifino, izingcezu ezimbili zeham yase-Iberia. I-cuttlefish egosiwe ngegalikhi noparsley. Ukuze uthole i-dessert i-ounce yetshokholethi emsulwa.
• Umhluzi wenyama owenziwe ekhaya, izingcezu ezimbili zeham yase-Iberia kanye nethini le-tuna elicoshwe kahle emafutheni omnqumo. I-ounce elilodwa loshokoledi omnyama omsulwa.
• Umhluzi wenkukhu, ngamagremu ayi-100 we-turkey eyosiwe ne-paprika kanye nokugcotshwa kwamafutha omnqumo e-virgin. I-ounce yetshokholethi emsulwa yedizethi.
• Imifino isobho. Amagremu angama-30 we-ham yase-Iberia nocezu lwenkosi eyosiwe. Ushokoledi omnyama, okukodwa.
• Umhluzi wenyama owenziwe ekhaya, izingcezu ezimbili ze-turkey nezinti ze-crab ezi-5. Ounce ushokoledi omsulwa, njengesidlwana sokugcina.
• Isitsha somhluzi owenziwe ekhaya, kungaba imifino noma inyama, nenhlanzi eyosiwe noma ebhakwe, ama-sea bass, i-sea bream noma iqhude. Okukodwa kwe-chocolate eyodwa emsulwa.
• Umhluzi wemifino, izingcezu ezimbili ze-ham yase-Iberia, amagremu ayi-100 e-octopus egosiwe, upelepele nokusakazwa komnqumo Isilinganisi sikashokoleti omsulwa woshukela.

Lokhu kudla kumane nje kuyisiqondiso futhi kuyindlela enempilo yokuqala ukunciphisa isisindo. Kuzoya ngomuntu ukuthi wehlise isisindo ngamakhilo amangaki. Uma ufuna ukunciphisa umzimba ngempilo, thintana ne- Udokotela ukukuqondisa kwinqubo yakho yokwehlisa isisindo. Into ebalulekile impilo.