Ukudla kwama-calories angu-1000, izinsuku eziyi-7, -4 kg

Ngabe ufuna ukunciphisa umzimba bese udla noma yikuphi ukudla okuthandayo? Kungenzeka! Ukudla "kwama-calories ayi-1000" kusiza labo abancipha emzimbeni abangafuni ukunikela ngokudla abakuthandayo. Imithetho eyisisekelo yale ndlela yokuguqula isibalo ukuthi ungakha ukudla ngokuthanda kwakho, kepha udinga ukugcina ngaphakathi kokudla kwekhalori kwansuku zonke okucacisiwe.

Kuyini ukudla kwekhalori eyi-1000

Njengoba ungase ucabange, iphuzu lalokhu kudla ukuthi ungadli ama-calories angaphezu kuka-1000 ngosuku. Ingabe kuningi noma kuncane?

i-smoothie yokudla

Ngokwesilinganiso, ukudla kwekhalori kowesifazane kungama-kilojoule angama-2000 ngosuku, futhi kumuntu 2500. Lokhu ubuncane obudingekayo ukuze silondoloze impilo. Okusho ukuthi, umzimba kuzofanele unqanyulwe kanzima futhi uphoqeleke ukuthi usebenzise lokho obukubekele usuku lwemvula.

Yiqiniso, lokhu akuwona umsebenzi onempilo kakhulu, yingakho ukudla okunciphisa ikhalori, nakuba kunikeza imiphumela esheshayo ngesikhathi esifushane, akukhuthazwa ukuba kulandelwe isikhathi eside. Ngokuyisisekelo, ngoba kunzima kakhulu ukuzihlinzeka ngokudla okunempilo ngenani elincane lama-calories.

Lokhu kudla kubani?

Sekuvele kushiwo ngenhla ukuthi ukudla okunjalo kufanele kuphathwe ngokuqapha. Kodwa ungasheshi ukwethuka futhi ulahle izinhlelo zakho, ngoba ngezinye izikhathi ngisho nodokotela banquma ukudla okunjalo. Kunjalo, ezigabeni ezithile:

  • Abantu abane-BMI (Body Mass Index) abangaphezu kuka-30. Okusho ukuthi, abakhuluphele;
  • abanesifo sikashukela abakhuluphele;
  • Abantu abangakwazi ukuhlinzwa noma ukuhlolwa ngenxa yokukhuluphala ngokweqile.

Kulokhu, isikhathi esiphezulu sokudla singamaviki angu-12. Uma inkinga i-crease eyodwa eyengeziwe esiswini, akufanele unamathele kulolu hlelo isikhathi esingaphezu kwamasonto ambalwa.

Izimfihlo zokudla kwekhalori eziyi-1000

Imfihlo eyinhloko yalokhu kudla ukuphatha ukudla ngama-calories angu-1000. Kodwa uzodla kangaki nokuthi yikuphi ukudla - akunandaba ngempela. Kodwa-ke, uhlu lwemikhiqizo efanelekile kakhulu (ikhalori ephansi) lukhona, kodwa sizokhuluma ngalokhu ngokuhamba kwesikhathi.

Kodwa ake sibheke amanye amaqhinga azokusiza ukuthi ubekezelele lokhu kudla ngenhlonipho nangesizotha:

  • Xhumana nodokotela wakho kuqala;
  • Faka uhlelo lokusebenza lokubala amakhalori, ngoba maningi kakhulu kukho konke ukunambitheka nombala.

Ingafakwa ocingweni noma kukhompuyutha. Zonke ziyafana, into esemqoka ukuzijwayeza ukuletha konke ukudla okudliwe lapho. Kusengcono kunokubhala yonke into ebhukwini. Nakuba, uma uthanda ukwenza yonke into ngendlela yakudala, hamba ngayo;

  • Uma usuvele unqume ukuqhubeka nalokhu kudla, bese uziqeqeshe ukuze ufunde ngokucophelela ilebula yemikhiqizo;
  • Thenga isikali sasekhishini. Lokhu kuzosiza kakhulu ukulawula izingxenye;
  • Phuza amanzi anele;
  • Susa ukudla okunenkomba ephezulu ye-glycemic (isinkwa esimhlophe, amazambane, ushukela, irayisi elimhlophe, i-pasta, ushokoledi wobisi) ekudleni;
  • Susa amafutha e-trans (ibhotela, imajarini) ekudleni kwakho. Amafutha anempilo kufanele anikeze kuphela u-20% wekhalori yakho yansuku zonke;
  • Yenza i-cardio. Bazosheshisa izinga lokushiswa kwama-calories.

Ubuhle Nebubi Bokudla Kwekhalori Eyi-1000

Ngaphambi kokuthi uzinqumele ukuthi uyakudinga yini lokhu kudla, kala okuhle nokubi esikulungiselele lapha:

izinzuzo

  • Ukulahlekelwa isisindo ngokushesha;
  • Imikhuba yokudla enempilo;
  • Impilo ende;
  • Amathuba aphansi we-oncology;
  • Amathuba amancane okuwohloka kobuchopho obuhlobene neminyaka;
  • Umsebenzi wokuzala othuthukisiwe.

Ubuncane

  • Ikhanda elibuhlungu nesiyezi;
  • Ubuthakathaka nokukhathala. Yingakho kungenakwenzeka ukuhlanganyela emidlalweni ikakhulukazi ngokuzikhandla. Ubukhulu - ukuhamba ngokushesha;
  • Kungase kube nomthelela omubi kumetabolism, i-endocrine, ukugaya ukudla, izinhlelo zenhliziyo nemithambo yegazi;
  • Lokhu kudla akufanelekile ukusetshenziswa isikhathi eside.
Ungawadla Kanjani Amakhalori ayi-1000 Ngosuku Ukuze Unciphise Isisindo

Izidingo zokudla kwekhalori eziyi-1000

Ungasebenzisa cishe noma yini oyifunayo, kodwa ngena esilinganisweni sekhalori samayunithi ayi-1000. Yiqiniso, kufanele kugcizelelwe ekudleni okunciphile, okunekhalori ephansi, okunempilo. Uma kungenjalo, ngisho nokudla okuqukethe amayunithi wamandla ambalwa, kodwa okunekhalori ephezulu futhi okungenampilo (isibonelo, ukudla okusheshayo noma amaswidi), uzibeka engozini yokuncisha umzimba wezingxenye eziwusizo futhi ubangele izinkinga zempilo. Inani lokudla okunjalo, kanye nokudla okuthosiwe, imikhiqizo kafulawa omhlophe, ama-muffin, iziphuzo ze-carbonated, utshwala kufanele buncishiswe. Okungcono nakakhulu, balahle ngokuphelele ngesikhathi sokudla. Kubalulekile ukuthi imenyu iqukethe imifino eyanele, izithelo, amajikijolo, inyama enomzimba nenhlanzi, ubisi olunamafutha aphansi. Gcwalisa amafutha ngethisipuni elilodwa noma amabili lamafutha emifino ngosuku futhi okungcono ungawashisi. Njengomvuzo wokuzikhandla nokuqina, ungazitika ngokunye ukudla kwakho okuthandayo. Cabanga ngalokho ofuna ukukudla (ithi, uswidi noma isoseji) futhi, ngemva kokubala okuqukethwe kwekhalori, engeza ekudleni.

Ukuqhubeka kokudla kwekhalori elingu-1000 akunconywa izinsuku ezingaphezu kweziyisikhombisa, ngaphandle kwalokho umzimba ungancipha. Ngemuva kwesonto lokuncipha, uma ufuna ukuqhubeka unciphise isisindo, vele wandise ukudla kwekhalori kokudla kwansuku zonke hhayi kakhulu (kuze kufike kumayunithi wamandla we-1200-1300). Kunoma ikuphi, akufanelekile ukukhulisa kakhulu “inani” lokudla. Kwenze lokhu kancane kancane ukuze ungethusi umzimba futhi ulayishe isisu ngokweqile.

Ekudleni kwama-khalori ayi-1000, kungcono kakhulu ukudla isidlo esiyingxenye. Nobabili nizosheshisa imetabolism futhi nihlinzeke ngokunethezeka ngokwengeziwe ngokuncipha ngenxa yokudla njalo esiswini. Akungabazeki ukuthi kuhle "ekuchobozeni" nokuthi isisu siyancipha, ukujwayela ukwamukela izingxenye ezincane zokudla.

Qiniseka ukuthi uphuza amanzi (okungenani amalitha ayi-1,5 nsuku zonke). Okokuqala, (okubaluleke kakhulu) kuzovumela umzimba ukuthi ugweme isimo esiyingozi sokuphela kwamanzi emzimbeni. Futhi okwesibili, amanzi "azokhohlisa" isisu, agcwalise amavolumu aso, okuzokwenza kube lula ukusutha ngokudla okuncane.

Zama ukuhlela ukudla kwakho kusengaphambili, khona-ke ngeke "uziphonse" ama-calories angaphezulu kuwe. Phrinta itafula lekhalori lezinto zakho zokudla bese ulithumela endaweni evelele. Ungasebenzisa futhi izinketho zemenyu ezingezansi.

Izazi zokudla okunomsoco zeluleka ukwenza ukudla ngendlela yokuthi ukudla kwasekuseni kube nokudla okunothe ngamaprotheni angenalutho. Imikhiqizo yobisi noma yobisi olubilile, amafutha aphansi noma amafutha aphansi yizinqumo ezinhle. Kuyasiza ukudla kwasekuseni okusanhlamvu okuhlukahlukene, izinkwa zokusanhlamvu.

Ngesidlo sasemini, kungakuhle ukuthi udle isobho elinamafutha amancane, ucezu lwenyama noma inhlanzi (ukudla kwasolwandle) okuphekwe ngaphandle kokufaka uwoyela, nesaladi yemifino.

Kusihlwa, kunconywa ukuthi ugxile emikhiqizweni yamaprotheni anomzimba. Ukuze uthole isidlo sakusihlwa, ungabilisa noma ubhake inyama noma inhlanzi, uhambisane nesidlo ngenani elincane lama-carbohydrate anempilo (isibonelo, irayisi elibomvu).

Isinongo ku-cottage shizi enamafutha aphansi, i-kefir, noma imaphi amajusi asanda kufinywa, kanye nezithelo nemifino emsulwa. Ngaphambi kokulala, ukuze ulale ngokunethezeka, ungaphuza inkomishi yetiye ngesipuni soju noma izithelo ezimbalwa ezomile.

Ngeviki lokudla ama-calories ayi-1000 ngosuku, kudla okungenani ama-kilogram ama-2-3 angadingekile.

Amakholori emenyu yokudla ayi-1000

Sikulethela ukunakekela kwakho izinketho ezilinganiselwe zemenyu yokudla kwama- “1000 calories”.

Izimo

Izingane, intsha, abantu asebekhulile, ngemuva kokungenelelwa kokuhlinzwa, abesifazane abakhulelwe nabancelisayo, abantu abenza umsebenzi onzima womzimba, kanye nabasubathi akufanele banamathele ekudleni kwamakhalori ayi-1000.

Izinzuzo ze-1000 Calorie Diet

  1. Akukho ukuvinjelwa okuqinile kunoma yikuphi ukudla. Vumela inani elincane, kepha ungasebenzisa konke.
  2. Lokhu kudla kusekelwe ngokwesayensi: sishisa amandla amaningi kunendlela esidla ngayo futhi sinciphise isisindo.
  3. Ukudla okunconywayo okunconywayo kukhuthaza ukwehla kwesisindo ngaphandle kwendlala enamandla.
  4. Ngemenyu ehlelwe kahle futhi ungenzi ihaba isikhathi sokudla, ngeke unciphise umzimba ngezinto ezibalulekile.

Okubi kokudla kwekhalori le-1000

UKUDLA OKUVUMELEKILE KANYE OKUNGQINWE

Njengoba kushiwo ngenhla, akukho ukudla okunqatshelwe kulokhu kudla, noma kunjalo, uma ufuna ukulingana nama-calories angu-1000 ngaphandle kokukhawulela amasemishi ambalwa kashizi nebhotela, khona-ke ukudla okuvamile kuyodingeka kukhishwe.

Kuvunyelwe

Kuso

Ngokuqondene notshwala, uma ufuna ngempela, ungaphuza ingilazi eyodwa. Into esemqoka ukubheka ama-calories. Ukusikisela, ubhiya newayini elomile kunokuqukethwe kwekhalori ephansi kakhulu. Futhi khumbula ukuthi indlela yokulungiselela ibaluleke kakhulu. Ngisho nomkhiqizo wekhalori ephansi kakhulu uyayeka ukuba njalo uma uthosiwe ngamafutha. Kungcono ukubilisa noma ukubhaka ukudla. Ibhayela ephindwe kabili ingaba yindlela enhle yokuphuma, kodwa uzodinga ukujwayela ukunambitheka okuthile kokudla.

imikhiqizo yenza ezemidlalo

Ukudla kabusha ama-calories ayi-1000

Uma ufuna ukunciphisa amakhilogremu amaningi, ungaphinda wehlise okuqukethwe kwekhalori ekudleni futhi, kepha okungenani amasonto amabili kuya kwamathathu ngemuva kokuphela kokudla.

1 Comment

  1. سلام تا حالا کسی رژیم 1000کالری گرفته که جواب داده باشه؟ چه طور بوده و لطف کنید تجربش رو به من بگید ممنون میشم.

shiya impendulo