\n
Po \u015awi\u0119tach Bo\u017cego Narodzenia czas zadba\u0107 o form\u0119 i pozby\u0107 si\u0119 zb\u0119dnych kilogram\u00f3w zdobytych podczas wakacji<\/b>. Koniec z roscones, nugatami, pieczeniami i bankietami, aby ust\u0105pi\u0107 miejsca zdrowszej diecie, kt\u00f3ra pozwala na redukcj\u0119 trzy lub cztery kilogramy, kt\u00f3re Hiszpanie przybieraj\u0105 \u015brednio na \u015awi\u0119ta Bo\u017cego Narodzenia<\/b>.<\/p>\n
\u0106wiczenia to mo\u017cliwo\u015b\u0107 wyeliminowania dodatkowych kalorii z ostatnich kilku tygodni, ale zwyk\u0142y spacer jest r\u00f3wnie\u017c alternatyw\u0105 dla utraty wagi. Zatem badanie finansowane przez United States Institute of Health wykaza\u0142o ilo\u015bciowo dok\u0142adnie czas lub kilometry, kt\u00f3re nale\u017cy pokona\u0107 <\/b>aby wyeliminowa\u0107 kalorie z okre\u015blonych produkt\u00f3w spo\u017cywczych, takich jak pizza, przek\u0105ski, koktajle czekoladowe lub p\u0105czki i wiele innych.<\/b><\/p>\n
Inn\u0105 mo\u017cliwo\u015bci\u0105 pozbycia si\u0119 \u015bwi\u0105tecznych eksces\u00f3w w naszym organizmie jest wprowadzenie w \u017cycie a<\/b> dieta oczyszczaj\u0105ca<\/b>. <\/b>Elena Soria, dietetyk w Cl\u00ednica Menorca, proponuje czterotygodniowy plan \u017cywieniowy dla zdrowych os\u00f3b, po kt\u00f3rym zostanie przeprowadzona zdrowa dieta w celu utrzymania wagi<\/p>\n
W proponowanych jad\u0142ospisach potrawy podawane s\u0105 bez odwa\u017cnik\u00f3w, nale\u017cy jednak wzi\u0105\u0107 pod uwag\u0119 nast\u0119puj\u0105ce odniesienia:<\/p>\n
\u00b7 1 porcja produktu bia\u0142kowego odpowiada: 200 g drobiu i ryb, 125 g mi\u0119sa czerwonego, 2 jajom.<\/p>\n
Warzywa: 400 g dziennie<\/p>\n
Owoce: 2 ma\u0142e kawa\u0142ki dziennie<\/p>\n
\u00b7 2-3 \u0142y\u017cki oliwy z oliwek z pierwszego t\u0142oczenia dziennie<\/p>\n
Menu tygodniowe na pierwsze cztery tygodnie<\/b><\/p>\n
Elena Soria zaleca w tym czasie unikanie produkt\u00f3w mlecznych dowolnego pochodzenia, mleka zwierz\u0119cego, bia\u0142ek jaj, p\u0142atk\u00f3w zbo\u017cowych (z wyj\u0105tkiem 1 kromki chleba bezglutenowego) oraz produkt\u00f3w wst\u0119pnie obgotowanych i rafinowanych. Natomiast w tygodniu trzeba cztery razy zje\u015b\u0107 niebiesk\u0105 ryb\u0119, anchois, makrel\u0119, sardynki.<\/p>\n
\u015bniadanie<\/b><\/p>\n
\u2013 Koktajl warzywny + 75 g szynki serrano + 1 kromka chleba bezglutenowego<\/p>\n
\u00b7 Od drugiego tygodnia mo\u017cesz zamieni\u0107 shake na nap\u00f3j migda\u0142owy<\/p>\n
\u00b7 W trzecim mo\u017cna urozmaici\u0107 kie\u0142bas\u0119, szynk\u0119, pol\u0119dwic\u0119, indyka,<\/p>\n
\u00b7 W \u015brod\u0119 mo\u017cesz kt\u00f3rego\u015b dnia doda\u0107 jajko bez bia\u0142ka, je\u015bli nie jest ono spo\u017cywane w innych posi\u0142kach<\/p>\n
Przedpo\u0142udnie<\/b><\/p>\n
1 owoc + 4-5 orzech\u00f3w w\u0142oskich, laskowych lub migda\u0142\u00f3w + 1 napar.<\/p>\n
Jedzenie<\/b><\/p>\n
– Pierwsze danie<\/b>: Warzywa dowolnego rodzaju i mieszanki, unikanie tempury i krem\u00f3w z mlekiem lub \u015bmietan\u0105. Mo\u017cna je gotowa\u0107, gotowa\u0107 na parze, sma\u017cy\u0107. Zaleca si\u0119, aby podczas gotowania nie przekracza\u0107 temperatury 90\u00b0C.<\/p>\n
– Drugi talerz<\/b>: Mi\u0119so, ryby lub \u017c\u00f3\u0142tko jaja<\/p>\n
W drugim tygodniu mo\u017cna doprawi\u0107 odrobin\u0105 oliwy (\u0142y\u017cka) i doprawi\u0107 czosnkiem, papryk\u0105, pomidorem, cebul\u0105\u2026<\/p>\n
Trzeci mo\u017ce obejmowa\u0107 kieliszek wina, je\u015bli organizujemy imprez\u0119<\/p>\n
W czwartym tygodniu mo\u017cemy zje\u015b\u0107 lekki gulasz, np. gotowan\u0105 soczewic\u0119, mi\u0119so z warzywami.<\/p>\n
przek\u0105ski<\/b><\/p>\n
1 owoc + 4-5 orzech\u00f3w + 1 napar<\/p>\n
Obiady<\/b><\/p>\n
– Pierwsze danie<\/b>: Warzywa (zupy, przeciery, koktajle)<\/p>\n
– Drugi talerz<\/b>: Ryba lub ptak.<\/p>\n
\u00b7 W drugim tygodniu do krem\u00f3w mo\u017cna doda\u0107 \u0142y\u017ck\u0119 oliwy z oliwek z pierwszego t\u0142oczenia<\/p>\n
\u00b7 W trzecim tygodniu mo\u017cesz zacz\u0105\u0107 u\u017cywa\u0107 ryb w puszkach lub konserwach<\/p>\n
\u00b7 Czwartemu tygodniowi mo\u017ce towarzyszy\u0107 drugi tydzie\u0144 z dodatkiem gotowanych ziemniak\u00f3w<\/p>\n
Opr\u00f3cz tego menu zaleca si\u0119 pi\u0107 kilka napar\u00f3w dziennie, g\u0142\u00f3wnie zielon\u0105 herbat\u0119 i 2 litry wody dziennie, najlepiej z plasterkami cytryny.<\/p>\n
Je\u015bli odczuwasz niepok\u00f3j, mo\u017cesz w pierwszym tygodniu si\u0119gn\u0105\u0107 po warzywa typu marchewka, a od drugiego do trzeciego tygodnia orzechy, zawsze w ma\u0142ych porcjach, jedna marchewka, 3 orzechy w\u0142oskie, 5 orzech\u00f3w laskowych\u2026<\/p>\n
Menu tygodniowe od pi\u0105tego tygodnia<\/b><\/p>\n
Wz\u00f3r b\u0119dzie taki sam, ale zostan\u0105 uwzgl\u0119dnione inne produkty spo\u017cywcze<\/b><\/p>\n
\u015bniadanie<\/b><\/p>\n
1 napar + 1 szklanka mleka ry\u017cowego lub migda\u0142owego + szynka Serrano, pol\u0119dwica wo\u0142owa, szynka York lub jajecznica. Mo\u017cesz zachowa\u0107 pocz\u0105tkowe \u015bniadanie<\/p>\n
Po\u0142udnie i przek\u0105ska<\/b><\/p>\n
1 napar z zielonej herbaty + 1 ma\u0142y owoc + suszone owoce (3 do 5 suszonych owoc\u00f3w lub ich odpowiednik w orzechach laskowych lub migda\u0142ach)<\/p>\n
Posi\u0142ki i obiady<\/b><\/p>\n
400 g warzyw dziennie + bia\u0142ko w nast\u0119puj\u0105cym rozk\u0142adzie: 4 razy w tygodniu ryby (najlepiej niebieskie), 2 razy dr\u00f3b, 2 razy wo\u0142owina, chude chorizo iberyjskie, 2 razy jajka i 4 razy ro\u015bliny str\u0105czkowe i zbo\u017ca z okolicy, np. soczewica z ry\u017cem.<\/p>\n
Do lunchu i kolacji mo\u017cna wypi\u0107 kieliszek m\u0142odego wina.<\/p>\n
Podobnie jak przed rozpocz\u0119ciem jakiejkolwiek diety, warto uda\u0107 si\u0119 na specjalistyczn\u0105 konsultacj\u0119 lekarsk\u0105, aby lekarz m\u00f3g\u0142 pom\u00f3c Pa\u0144stwu w zdrowym odchudzaniu. Ponadto suplementacja mikroelementami (witaminy i minera\u0142y, kwasy omega 3 z ryb itp.) jest wa\u017cna i musi by\u0107 prowadzona przez lekarza podczas takiego treningu.<\/p>\n<\/p><\/div>","protected":false},"excerpt":{"rendered":"
Po \u015bwi\u0119tach Bo\u017cego Narodzenia nadszed\u0142 czas, aby wr\u00f3ci\u0107 do formy i pozby\u0107 si\u0119 zb\u0119dnych kilogram\u00f3w nabytych w okresie \u015bwi\u0105tecznym. Odesz\u0142y w zapomnienie roscones, nugaty, pieczenie i bankiety, ust\u0119puj\u0105c miejsca\u2026 <\/p>","protected":false},"author":10,"featured_media":1441,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1440","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-curiosidade","latest_post"],"yoast_head":"\n
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