Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-3 kg ezinsukwini eziyi-10.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1500 Kcal.
Kubantu abafuna ukunciphisa isisindo ngaphandle kokubulawa yindlala futhi hhayi ukunciphisa kakhulu ekudleni kwabo, i-1500 calorie diet yasungulwa. Lesi yisibalo samayunithi wamandla okufanele adliwe nsuku zonke yilabo abanquma ukunciphisa umzimba ngale ndlela. Ngakho-ke, kuzo zonke izinsuku zokudla okungu-7, ungalahlekelwa kuze kufike kuhafu nohafu kuya kwamakhilogremu amabili angenasidingo.
Izidingo zokudla kwekhalori eziyi-1500
Izazi zokudla okunomsoco ziyaqiniseka ukuthi umuntu kufanele adle ama-calories ayi-2000-2500 nsuku zonke. Le nkomba incike kusisindo, ubulili, indlela yokuphila, isimo sempilo, ubudala nezinye izici. Uma umuntu ojwayelekile anciphisa inani lakhe lokudla kuma-calories ayi-1500, bazoqala ukuncipha. Ngokuvamile, lokhu kudla kusekelwe kulesi sitatimende.
Njengomthetho, ukunciphisa isisindo ngokunciphisa okuqukethwe kwekhalori kwimenyu kule nkomba kutholakala ngaphandle kokwenza ushintsho ekudleni. Kepha ukuze ukudla kwama-khalori ayi-1500 kube ngempumelelo ngangokunokwenzeka futhi kungalimazi impilo, kunconywa ukuthi uphinde udwebe imenyu yakho ngendlela ethile.
Nciphisa amafutha owasebenzisayo. Kungcono ukwala isinqumelo, imayonnaise, amasoso anamafutha kanye nabanye “abangane” babo ngokuphelele. Kodwa-ke, inani elincane lamafutha, ikakhulukazi amafutha angasetshenzisiwe, kufanele ashiywe ekudleni. Nsuku zonke kuvunyelwe ukusebenzisa ama-20 g wamantongomane kuze kufike ku-2 tbsp. l. uwoyela wemifino.
Kunconywa ukuthi ama-50% wemenyu yakho abe ama-carbohydrate ayinkimbinkimbi, ngoba acutshungulwa ngumzimba isikhathi eside ngangokunokwenzeka. Cishe ama-20% asuswa ekudleni okungenamsoco kwamaprotheni futhi kuze kufike ku-30% kusala emafutheni.
Ukudla okunconyiwe kwe-carbohydrate kufaka phakathi:
- irayisi (mhlawumbe nsundu), i-buckwheat;
- i-pasta eqinile;
- okusanhlamvu okuphelele, isinkwa se-bran;
- imifino ehlukene (kodwa amazambane kufanele abe isivakashi esingavamile etafuleni lakho);
- izithelo namajikijolo (ngaphandle kukabhanana, amakhabe, amagilebhisi).
Imikhiqizo yamaprotheni ezoba ubungane:
- izinhlanzi ezihlukahlukene (ngaphandle kwe-salmon, i-herring, i-sturgeon);
- inyama enciphile (inkukhu yebele, unogwaja, inyama yenkonyana, ikalikuni);
- amaqanda;
- imikhiqizo yobisi kanye nobisi olumuncu-fat low-fat ngaphandle kwezithasiselo ezahlukahlukene.
Ngokuqondene noketshezi, ukugcizelelwa, ngaphezu kwamanzi ajwayelekile, kufanele kwenziwe kutiye, ama-herbal decoctions (zama ukuphuza yonke into ngaphandle koshukela).
Kunconywa ukuthi ulahle ngokuphelele ngesikhathi sokudla kwekhalori engu-1500, ngaphezu kokudla okunamafutha osekushiwo, kunconywa kuzo zonke izinhlobo zamaswidi, inhlama emhlophe, utshwala, ukudla okusheshayo neminye imikhiqizo enekhalori ephezulu.
Ukudla kunconywa ukuthi kube yingxenye. Yidla okungenani amahlandla ama-4 ngosuku (noma okungcono - 5). Kuyadingeka, njengenjwayelo, ukuphuza amalitha ayi-1,5-2 wamanzi ahlanzekile. Kunconywa ukuthi udle ukudla okuqukethe inani elikhulu lama-carbohydrate kuze kube ngamahora ayi-16-17. Futhi akufanele udle ukudla ngaphambi kokulala. Ekudleni kwekhalori le-1500, unganciphisa isisindo inqobo nje uma kuthatha ukufeza umphumela oyifunayo.
Isibonelo sokudla kwekhalori le-1500 izinsuku eziyi-10
Usuku 1
Ukudla kwasekuseni: amaqanda abilisiwe (ama-2 ama-pcs.); ikhukhamba noma utamatisi; isinkwa esigcwele okusanhlamvu, esigcotshwe ngendwangu encane ye-curd ushizi; Itiye le-Herb.
Isnack: 150 g engenamafutha noma i-1% cottage shizi, ongangezela kuyo isinamoni; uhhafu webhanana.
Isidlo sasemini: 2 tbsp. l. okufana nokolweni; Ama-cutlets ama-2 avela kumbhaka wenkukhu onamafutha abhakiwe; ikhukhamba.
Isidlo sasemini: amantongomane ayi-10 e-cashew.
Isidlo sakusihlwa: isaladi yemifino engeyona yesitashi (250 g), egcotshwe nge-1 tsp. uwoyela wemifino; inyama ebilisiwe ebilisiwe (kufika ku-150 g).
Usuku 2
Ukudla kwasekuseni: i-oatmeal emanzini (50 g okusanhlamvu owomile) noju lwemvelo noma ujamu wezithelo (1 tsp); inkomishi yetiye yamakhambi noma eluhlaza.
Isnack: iyogathi yemvelo (120 g); noma yimaphi amajikijolo (150 g).
Isidlo sasemini: i-pasta elukhuni (i-150 g eyenziwe ngomumo); 100 g inkukhu yeflet goulash; ikhukhamba notamatisi isaladi.
Isidlo sasemini: i-casserole eyenziwe ngoshizi onamafutha amancane, izithelo noma amajikijolo (kufika ku-150 g).
Isidlo sakusihlwa: izipuni ezimbalwa zesaladi yamaGrikhi (ukhukhamba, upelepele wensimbi, utamatisi, iminqumo, ushizi we-feta); izinhlanzi ezibhakiwe (kufika ku-150 g).
Usuku 3
Ukudla kwasekuseni: i-omelet, equkethe amaqanda amabili namakhambi (kungathoswa nge-1 tsp kawoyela, noma okungcono - kushunqiswe noma epanini elomile lokuthosa).
Isinongo: isinkwa esiphelele senhlamvu nocezu oluncane lweshizi; inkomishi yetiye.
Isidlo sasemini: iqanda elibilisiwe; 200 ml isobho lemifino, eliphekwe ngaphandle kokuthosa.
Isidlo santambama: i-cottage shizi enamafutha aphansi ne-kefir (150 g).
Isidlo sakusihlwa: ubhaka wezinhlanzi obhakwe (100-150 g) kanye nesaladi yemifino embalwa engeyona enesitashi.
Usuku 4
Ukudla kwasekuseni: 60 g we-oatmeal, ephekwe ku-120 ml wobisi ngamafutha afinyelela ku-1,5% (ungangeza uhhafu webhanana nesinamoni esitsheni esiphelile ukunambitha).
Isnack: rye croutons (kufika ku-40 g); ijusi ye-orange esanda kufinywa (200 ml)
Isidlo sasemini: i-ratatouille, eyenziwe ngesitshalo seqanda esincane, isigamu se-zucchini, utamatisi owodwa, 50 g ushizi osikiwe noma omunye ushizi onamafutha aphansi; kufika ku-100 g wesifuba senkukhu ebilisiwe noma ebhakiwe; inkomishi yetiye herbal noma green.
Isidlo santambama: Izithelo ezomisiwe eziyi-6-8; itiye nge-1 tsp. uju nocezu lukalamula.
Isidlo sakusihlwa: i-pollock fillet ebhakiwe noma enye izinhlanzi ezinamafutha aphansi (cishe ama-200 g); kufika ku-250 g wesaladi emhlophe yeklabishi, ukhukhamba amasha, amakhambi ahlukahlukene kanye namaconsi ambalwa amafutha yemifino (okungcono amafutha omnqumo).
Usuku 5
Ukudla kwasekuseni: i-buckwheat ibilisiwe emanzini (thatha ama-50-60 g okusanhlamvu okwomile); Itiye elinelamula.
Isnack: ingilazi ye-kefir ephansi noma enamafutha amancane nesinkwa sefulawa omuncu.
Isidlo sasemini: 3-4 tbsp. l. i-pasta elukhuni ngokufakwa kwe-1 tbsp. l. iparmesan; 100 g wenhlama yenkukhu ebilisiwe noma ebilisiwe; utamatisi noma ikhukhamba.
Isidlo santambama: i-cottage shizi enamafutha aphansi (kufika ku-100 g) nge-1 tsp. uju noma ujamu (ujamu).
Isidlo sakusihlwa: umhluzi wenkukhu onamafutha amancane (250 ml) nesinkwa sikarayi esingu-2-3.
Usuku 6
Ukudla kwasekuseni: irayisi elibilisiwe (inani lezinhlamvu ezomile - ezingekho ngaphezu kuka-80 g); isaladi lekhukhamba, utamatisi, iklabishi elimhlophe, okunongwe ngenani elincane lamafutha omnqumo.
Isinongo: iqanda elibilisiwe; ama-beet amancane abilisiwe, angagcwala uwoyela wemifino.
Isidlo sasemini: i-cutlet yezinhlanzi ezishubile enesisindo esifinyelela ku-100 g namazambane ama-2-3 amancane abhakiwe.
Isidlo sasemini: idlanzana lamantongomane; itiye.
Isidlo: inyama yenkomo ebilisiwe (cishe i-100 g) kanye nopelepele waseBulgaria.
Usuku 7
Ukudla kwasekuseni: 2 tbsp. l. i-oatmeal ephekwe emanzini noma ubisi olunamafutha amancane; 6-7 ama-PC. amabhilikosi omisiwe noma ezinye izithelo ezomisiwe, itiye.
Isnack: ingilazi yeyogathi engenalutho.
Isidlo sasemini: ipuleti lesobho lenkomo elinamafutha aphansi (ukwakheka: kufika ku-100 g we-fillet yenkomo enamafutha, amazambane amancane angu-1-2, isanqante esiyingxenye, ingxenye yesine ka-anyanisi, izinongo zemvelo kanye nezinongo).
Isidlo sasemini: 150 g we-cottage shizi onamafutha aphansi nenkomishi yetiye yamakhambi (ungangeza ithisipuni elilodwa loju noma ujamu ku-cottage shizi noma itiye).
Ukudla kwakusihlwa: isaladi ka-100 g webele lezinkukhu elibilisiwe, inani elifanayo leklabishi elimhlophe, ama-150 g wamakhukhamba, amakhambi (ungawakha ngamafutha omnqumo).
Usuku 8
Ukudla kwasekuseni: 3-4 tbsp. l. iphalishi le-buckwheat; inkomishi yetiye eliluhlaza noma elenziwe ngamakhambi.
Isiphuzo: ijusi le-apula (ingilazi); Amakhukhi ama-2 oatmeal noma ama-rye ambalwa noma okusanhlamvu okuphelele.
Isidlo sasemini: i-dolma yokudla (inhlanganisela yesipuni esingu-1 selayisi elibilisiwe, u-120-150 g wenkomo yenkomo, uhhafu ka-anyanisi oqoshiwe, utamatisi omncane kufanele ugoqwe ngamaqabunga omvini bese ufakwa imizuzu engaba ngu-30 enhlanganisweni yamanzi notamatisi isoso).
Isidlo sasemini: idlanzana lezithelo ezomisiwe; itiye nge-1 tsp. uju nolamula.
Isidlo sakusihlwa: imfanzi ebilisiwe 150 g; ikhukhamba-utamatisi isaladi ngemifino.
Usuku 9
Ukudla kwasekuseni: 3-4 tbsp. l. amabele iphalishi eliphekwe emanzini; iqanda elibilisiwe; itiye.
Isinongo: 100 g we-fat fat curd; itiye.
Isidlo sasemini: isitsha sesobho semifino esiphekwe ngaphandle kokuthosa; inyama yenkomo engenamzimba (kufika ku-100 g).
Isidlo santambama: ama-walnuts ama-3-4.
Isidlo sakusihlwa: 180-200 g we-cod fillet ebilisiwe noma ebhakiwe; 1-2 utamatisi.
Usuku 10
Ukudla kwasekuseni: 2 tbsp. l. i-oatmeal ngokuhlanganiswa nezithelo ezomisiwe; amakhambi noma itiye eliluhlaza.
Isnack: iqanda, elibilisiwe noma eliphekwe esikhwameni esomile; ama-beet amancane abilisiwe, angagcotshwa ngamafutha emifino.
Isidlo sasemini: 3-4 tbsp. l. iphalishi le-buckwheat noma ilayisi; kufika ku-100 g wenhlama yenkukhu ebilisiwe noma ebhakwe imifino engeyona isitashi; inkomishi yetiye.
Isidlo sasemini: ingilazi yejusi le-apula; Amakhukhi ama-2 oatmeal noma isinkwa se-rye.
Isidlo sakusihlwa: inyama yenkomo ebilisiwe (cishe 100 g); 4 utamatisi we-cherry.
Ukungafani kokudla kwekhalori eziyi-1500
- Omama abakhulelwe nabancelisayo, kanye nentsha, abakwazi ukuhlala ekudleni okunjalo. Lawa maqembu abantu adinga ukudla amakhalori amaningi.
- Vele, ngeke kube yinto engadingekile ukuxhumana nodokotela ngaphambi kokuqala ukudla, ikakhulukazi uma uzohlala kuso isikhathi eside.
Izinzuzo ze-1500 Calorie Diet
- Enye yezinzuzo ezibaluleke kakhulu kulokhu kudla ukuzinza kwesisindo. Ngasikhathi sinye, ukwehla kwesisindo akuhambisani nengcindezi emzimbeni.
- Uma udweba imenyu ucabangela izifiso ezichazwe ngenhla, kusho ukuthi ubukhulu becala bunamafutha, hhayi imisipha, obusukayo. Lokhu kubalulekile kwithoni yezempilo neyomzimba.
- Le ndlela ayihambisani nobuthakathaka nezinye izinto ezingathandeki ezingasilinda ngokusika okuqinile ekudleni.
- Ekudleni okunjalo, ungahlala kubantu abahola indlela yokuphila esebenzayo.
- Kuhle futhi ukuthi imenyu ingenzelwe ukuthandwa kokuthandwa ngakunye futhi ifake cishe konke ukudla kwakho okuthandayo.
Okubi kokudla kwekhalori le-1500
- Abanye abantu abaneliswa ngokudla kwekhalori le-1500, ikakhulukazi ngoba ukwehla kwesisindo kuyo kuhamba kancane. Kepha kufanele kuqashelwe ukuthi kungukuncipha kwesisindo okubushelelezi okunconyelwa ngochwepheshe.
- Njengomthetho, yilabo kuphela ekuqaleni abanenkomba ekhuphuke kakhulu yesisindo somzimba abanciphisa isisindo ngokushesha kulokhu kudla.
- Ukudla okususelwa ekhalori kudinga ukuhleleka nezibalo. Abantu abaningi bakuthola kunzima ukujwayela ukuthi konke ukudla kufanele kubalwe.
- Kuzothatha isikhathi ukufunda ukubala ama-calories "emshinini".
- Ukudla ezikhungweni ezahlukahlukene noma emcimbini nakho kungaba nzima, ngoba lapho kuzokwazi ukulinganisa okuqukethwe kwekhalori lokudla ngephutha.
Ukudla kabusha ama-calories ayi-1500
Uma uzizwa uphilile, uma ufuna ukunciphisa isisindo esithe xaxa, ungabuyela ekudleni kwama-calories ayi-1500 ngemuva kwanoma yisiphi isikhathi.