Gcwalisa inkqubo yokuphulukana nesisu kwiveki enye
Umxholo
- uMvulo
- uLwesibini
- uLwesithathu
- uLwesine
- uLwesihlanu
- uMgqibelo
- iCawe
- Iingcebiso zokunciphisa umzimba kunye nokulahla isisu
Le nkqubo ipheleleyo yokuphulukana nesisu kwiveki enye kukudibana okusebenzayo kokutya okuncinci kweekhalori kunye nokuzivocavoca isisu, enokwenziwa ekhaya, kwaye ijolise kubaqalayo abafuna ukunciphisa umzimba kwaye baqale ukwenza umthambo.
Le nkqubo yokwehlisa ubunzima kunye nokulahla isisu inokuphindaphindwa amaxesha ama-2 ngokulandelelana kubantu abasempilweni. Kwimeko yesifo seswekile, uxinzelelo lwegazi, ukusilela kwezintso okanye iingxaki zentliziyo, kubalulekile ukuba ufune iingcebiso kwezonyango ngaphambi kokuqala nasiphi na isithintelo ekutyeni okanye kwisicwangciso sokuzilolonga.
Fumanisa ukuba bungakanani ubunzima bakho obufanelekileyo ngokufaka idatha yakho:
Inkqubo yokulahla isisu kwiveki e-1 inale:
uMvulo
Ingcebiso yosuku: Sela i-1.5 yeelitha zeti eluhlaza engenaswekile. Jonga ukuba kutheni iti eluhlaza ikhawulezisa imetabolism kwaye ikunceda ukunciphisa umzimba.
| Isidlo sakusasa | Isidlo sasemini | Ekuseni / emva kwemini amashwamshwam | Isidlo sangokuhlwa |
| 1 iglasi yeyogathi engenanto ngecephe elingu-1 legranola ekhanyayo kunye neapile enye enamaxolo | I-steak yenkukhu e-1 eyosiweyo nge-1 icephe yerayisi emdaka kunye nelethisi kunye nesaladi yetumato, efafazwe ngecephe le-1 (isuphu) yeflakisi. 1 iorenji enesikhwama sedessert | Iglasi e-1 yesiselo se-soya okanye ubisi olunamasi kunye ne-1/2 yepapaya, ngaphandle kweswekile. | 1 ipleyiti yemifuno ephekwe emanzini anetyiwa (iminqathe, iimbotyi eziluhlaza kunye nechayote), ifafazwe ngeoyile yomnquma, kunye netoti enye yetyhuna emanzini. |
Ukuzivocavoca kwemini: Ukuhamba imizuzu engama-30, kunokuba kwisitalato okanye kwitreadmill, emva koko wenze iiseti ezi-3 zokuhlala, njengoko kubonisiwe kumfanekiso olandelayo, uphumle phakathi kwemizuzwana eli-10 ukuya kwengama-30 phakathi kweseti nganye:
uLwesibini
Ingcebiso yosuku: Sela i-1.5 yeelitha zeti yeartichoke engenashukela
| Isidlo sakusasa | Isidlo sasemini | Ekuseni / emva kwemini amashwamshwam | Isidlo sangokuhlwa |
| Ipleyiti e-1 ye-oatmeal kunye nebanana enye ene-chia | I-fillet yentlanzi e-1 eyosiweyo enezipuni ezi-3 ze-broccoli kunye neekherothi ezibilisiweyo, ezifafazwe ngecephe le-1 yeflakisi. Ipeyinti enye yedessert | 1 iglasi yejusi yomnqathe ngeorenji kunye necephe le-1 lengqolowa yengqolowa, kunye neothowusti ezimbini ezipheleleyo ezinesilayi esinye seshizi emhlophe | 1 ipleyiti yekhrimu yemifuno, enongwe ngetyuwa, itswele kunye negalikhi kunye nokuthambisa kweoyile ye-oliva eyintombi. |
Ukuzivocavoca kwemini: Hamba imizuzu engama-40 kwaye uqinise isantya sakho emva kwemizuzu eli-10 yokuqala uze uqalise ukuthoba isantya kwimizuzu eli-10 edlulileyo. Okulandelayo, yenza iiseti ezi-3 zolu vavanyo lulandelayo, oluquka ukuma kwiplanga ixesha elide kangangoko unakho. Nantsi indlela yokwenza kwividiyo:
uLwesithathu
Ingcebiso yosuku: Sela i-1.5 L yeswekile yeziqhamo engenashukela
| Isidlo sakusasa | Isidlo sasemini | Ekuseni / emva kwemini amashwamshwam | Isidlo sangokuhlwa |
| 1 indebe yekofu kunye nobisi kunye ne-1 yesonka esipheleleyo kunye nesilayidi esimhlophe. | 1 inkukhu yenkukhu ethosiweyo okanye ephekiweyo ngeelayisi kunye nesaladi yearugula kunye necephe le-1 lelayisi, efafazwe ngecephe le-1 (isuphu) yeflakisi. 1 idanger tangerine | Ukuhanjiswa kwegranola ekhanyayo ngeglasi enye yejusi yeorenji engenashukela | 1 ipleyiti yesaladi yesaladi, ikhukhamba, iitumato, iqanda elibilisiweyo elinamaqatha ephayinaphu. |
Ukuzivocavoca kwemini: Hamba iyure e-1 ngesantya esiphezulu ukonyusa ukutshiswa kweekhalori. Emva koko, yenza umthambo wesisu oblique kwiiseti ezi-3, njengoko kubonisiwe ngezantsi, kwimizuzu eli-1 kwiseti nganye, ukomeleza ezi zihlunu kunye nokunceda uchaze lo mmandla, ngokubamba esinqeni:
uLwesine
Ingcebiso yosuku: Sela i-1.5 L yetiya eluhlaza kunye nejinja engenaswekile okanye uthathe iti yejinja ukunciphisa umzimba
| Isidlo sakusasa | Isidlo sasemini | Ekuseni / emva kwemini amashwamshwam | Isidlo sangokuhlwa |
| I-1/2 ye-vitamin avocado enobisi olunamafutha okanye ubisi lwe-oat. | Iqhekeza le-1 leentlanzi eziphekiweyo kunye neetapile kunye nekhaphetshu, efafazwe ngecephe le-1 yeflakisi. Isilayi esinye sevatala yedemon | 1 indebe ye-strawberry gelatin exutywe nekomityi e-1 ye-yogurt engenanto kunye ne-1 icephe leflakisi | Isitya esi-1 sekhrothi yomnqatha, enongwe ngetyuwa, itswele kunye negalikhi kunye ne-drizzle yeoyile ye-olive eyintombi. |
Ukuzivocavoca kwemini: Hamba ngokukhawuleza imizuzu emi-2 kwaye ubaleke eminye imizuzu emi-2, emva koko uphinde uhambe eminye imizuzu emi-2 njalo njalo kude kube yimizuzu engama-30. Xa ugqibile, yenza iiseti ezi-3 zokuhlala ngomzuzu omnye kwiseti nganye:
uLwesihlanu
Ingcebiso yosuku: Sela i-1.5 yeelitha zetiyi yefennel engenashukela
| Isidlo sakusasa | Isidlo sasemini | Ekuseni / emva kwemini amashwamshwam | Isidlo sangokuhlwa |
| 1 indebe yepayinapile okanye ijusi yeorenji kunye nesonka sembewu nebhotolo | Iquinoa eneekherothi ezibilisiweyo kunye nenkukhu e-1 engenamafutha okanye inyama yenyama. 1 iorenji enesikhwama sedessert | 1 iglasi ye-smoothie eyenziwe nge-apula kunye ne-strawberry yogurt yolwelo | 1 ipleyiti yesuphu yenkukhu. |
Ukuzivocavoca kwemini: Baleka imizuzu engama-30, unxibe i-sneaker efunxa ifuthe kakuhle ukunqanda ukwenzakala kumalungu, ngakumbi ukuba utyebe kakhulu. Ekupheleni kokwenza, yenza lo msebenzi ulandelayo kangangoko unakho, phumla imizuzwana engama-30 kwaye uhlale ixesha elide kangangoko unako.
uMgqibelo
Sela i-1.5 L yamanzi ngamathontsi ambalwa eelamuni engenaswekile. Jonga izibonelelo zayo ekulahlekeni kobunzima ngelamuni
| Isidlo sakusasa | Isidlo sasemini | Ekuseni / emva kwemini amashwamshwam | Isidlo sangokuhlwa |
| Iyogathi engamanzi kunye neenkozo ezipheleleyo kunye nesitya esincinci esine-1. | 1 ipleyiti yesaladi yesaladi enearugula, itshizi kunye necrouton, enongwe ngeviniga, efafazwe ngecephe elingu-1 leflakisi. Isilayi esi-1 sevatala yedessert. | I-Almond okanye ubisi olunamanzi okusela kunye nee-strawberry ezi-6 kunye ne-2 yonke ithowusti. | I-Cream ye-leek, egalelwe i-1 drizzle yeoyile ye-olive eyintombi |
Ukuzivocavoca kwemini: Thatha uhambo olutshintshana phakathi kwemizuzu emi-2 yokubaleka, kunye nemizuzu emi-2 yokuhamba kangangesiqingatha seyure, kwaye kwimizuzu emi-5 edlulileyo, hamba nje uyicothise intliziyo yakho. Ekugqibeleni, yenza iiseti ezi-3 zemizuzu eli-1 yokuhlala phantsi njengoko kubonisiwe kumfanekiso ongezantsi, uphumle imizuzwana eli-10 ukuya kwengama-30 phakathi kweseti nganye:
iCawe
Sela i-1.5 L yencindi yephayinaphu eneminti engenaswekile
| Isidlo sakusasa | Isidlo sasemini | Ekuseni / emva kwemini amashwamshwam | Isidlo sangokuhlwa |
1 iglasi yesiselo sejusi senkanuko kunye nesonka esipheleleyo kunye netshizi emhlophe. | I-omelet ngeparsley, itumato kunye nepunipoon ye-1 yesesame. Isitya esine-1 seelchees okanye i-apile e-1 enamaxolo edessert | Ibhanana e-1 ecoliweyo ene-granola encinci. | Isitshalo seqanda, ichickpea, itumato, ipepile kunye nesaladi yecuscus. |
Ukuzivocavoca kwemini: Baleka imizuzu engama-30 kwaye ekugqibeleni wenze oku kuhlala-phezulu kangangemizuzu emi-5:
Iingcebiso zokunciphisa umzimba kunye nokulahla isisu
Kule veki ukuba ulambile, zama yitya ipere enye okanye i-apile e-1 ngexolo Imizuzu eyi-15 ngaphambi kwesidlo sasemini kunye nesidlo sangokuhlwa kuba ezi ziqhamo ziyanceda ukulawula umdla wakho wokutya kwaye zineekhalori ezimbalwa, ezingafanelanga ukuphazamisa iziphumo zokugqibela.
Ukulawula uxinzelelo malunga neziphumo ikwalicebo lokufezekisa iinjongo kwaye ke kunokuba luncedo ukuthatha i- iti ye-chamomile okanye incindi yeziqhamo ukuba noxolo ngakumbi. Ukujonga iziphumo kuya kufuneka uzilinganise ngosuku lokuqala, ngaphambi kokuqala inkqubo kunye nangosuku olulandelayo, kusasa, nje ukuba ugqibe le veki ye-1 yokuzilolonga ukuze uphulukane nesisu.
Le nkqubo inokwenziwa nangaluphi na usuku enyangeni, kodwa kunokuba nzima ngakumbi ukuyithobela ngexesha le-PMS naxa usexesheni, kwaye akuvumelekanga ukucofa phakathi kokutya. Elona xesha lilungileyo lokuzilolonga kusasa, emva kwesidlo sakusasa, kodwa ungazilolonga nasemva kokuphela kosuku, ngaphambi kwesidlo sangokuhlwa.
Bukela le vidiyo ilandelayo kwaye ubone ezinye iingcebiso ezikukunceda unganikezeli ekudleni:
Ukukhetha Kwabafundi
Ukungoneli kwe-venous