Ukudla kwama-calories angu-700, izinsuku eziyi-7, -4 kg

Ukwehlisa isisindo kuze kufike ku-4 kg ​​ezinsukwini eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-700 Kcal.

Isabelo sengonyama samasu wokudla wesimanje athandwa kakhulu sincike ekunciphiseni okukhulu kokuqukethwe kwekhalori ekudleni. Ukudla kwekhalori okungu-700 kungenye yazo. Ngenkathi ubheka le ndlela, udinga "ukudla" amayunithi amaningi nje wamandla nsuku zonke. Kunconywa ukuthi udle ngale ndlela isikhathi esingaphezu kwamasonto amathathu, ngemuva kwalesi sikhathi kufanele ukhuphule kancane ikhalori lansuku zonke. Uma udinga ukulahlekelwa inani elincane lamakhilogremu, khona-ke ungachitha isikhathi esincane kukholori ephansi. Njengomthetho, isonto lonke ekudleni kwekhalori elingu-700 ulahlekelwa isisindo esingamakhilogremu ama-3.

Izidingo zokudla kwekhalori eziyi-700

Imenyu ye-low-calorie 700-calorie diet kufanele ilawulwe ngokudla kwamaprotheni. Zigcwalisa umzimba ngangokunokwenzeka futhi ziqinisekise ijubane lezinqubo ze-metabolic. Ngenxa yokudla amaprotheni, ukwehla kwesisindo kwenzeka ngenxa yokushiswa kwamangqamuzana amafutha, futhi ubukhulu bemisipha abubi. Kubaluleke kakhulu. Ukudla kufanele kususelwe enyameni nenhlanzi engenamafutha, ukudla kwasolwandle, ubisi olunamafutha amancane nobisi omuncu.

Kunconywa ukuthi ungafaki (noma okungenani unciphise) ama-carbohydrate alula (i-confectionery; noma ikuphi ukudla neziphuzo eziqukethe ushukela nofulawa). Uma uhlala ngokudabukisayo ungenazo izibiliboco zikafulawa, ungashiya inani elincane le-bran noma isinkwa sikakolweni, kepha ungadli ngaphezu kwe-100 g ngosuku. Ngokuqondene nokufisa amaswidi, ungakudambisa ngoju nezithelo ezomisiwe. Yidla zonke izitsha ezinekhalori eliphezulu kakhulu ekuseni, futhi wenze isidlo sakusihlwa sikhanye ngangokunokwenzeka.

Ngesikhathi sokudla kwekhalori ezingama-700, kungakuhle ukuthi unciphise inani likasawoti osetshenzisiwe futhi uqede ngokuphelele iziphuzo ngezinga.

Ukudla okuhlukaniswayo kubhekwa njengokuhlonishwa okukhulu okungenani ama-4-5 izikhathi ngosuku. Lokhu kuzokwenza kube lula ukugwema izikhathi ezinzima zendlala futhi, ngenxa yalokho, ukwehla kokudla.

Ngaphandle kwemikhiqizo yamaprotheni, ama-carbohydrate afanele (okusanhlamvu, imifino, izithelo) namafutha anempilo (amafutha emifino ngaphandle kokwelashwa kokushisa, imbewu, amantongomane ahlukahlukene) kufanele angeniswe ekudleni. Ukuze ukwandise umthelela wemizamo yakho yokudla, ungadli isidlo sakusihlwa ngemva kuka-19:XNUMX.

Ngesikhathi sokudla kwekhalori ezingama-700, kungcono ukuthi udle ekhaya futhi uzilungiselele ukudla. Ngemuva kwakho konke, ekhefi noma emcimbini, kunzima ukubala okuqukethwe kwekhalori, yingakho ungadla kalula. Ngakho-ke, kungcono ukuhlela ukudla kwakho isikhathi esingenamaholide nemisebenzi yangaphandle.

Imenyu yokudla

Isibonelo sokudla kwekhalori ezingama-700 ngesonto

Usuku 1

Ukudla kwasekuseni: amaqanda ama-2, abilisiwe noma aphekwe epanini elomile; Ikhofi yetiye.

Isidlo sasekuseni sesibili: ubhamubhamu.

Isidlo sasemini: inyama yenkomo ebilisiwe noma ebilisiwe (200 g).

Ukudla kwantambama: 2 ukhukhamba noma utamatisi.

Dinner: isaladi izaqathe ezimbili fresh noma abilisiwe.

Usuku 2

Ukudla kwasekuseni: 100 g we-oatmeal, ephekwe emanzini (isisindo sithathwa njengesenziwe ngomumo); Ikhofi yetiye.

Isidlo sasekuseni sesibili: 100 g wamazambane abhakiwe kanye nekhukhamba.

Isidlo sasemini: 300 g wanoma iyiphi imifino yohlobo olungesona isitashi, iyisitshulu.

I-snack yantambama: isigamu seqanda lenkukhu ebilisiwe; i-sweet bell pepper encane; itiye.

Isidlo sakusihlwa: i-kefir enamafutha aphansi (kufika ku-250 ml).

Usuku 3

Ukudla kwasekuseni: 100 g wephalishi le-buckwheat eliphekwe emanzini; Ikhofi yetiye.

Ukudla kwasekuseni kwesibili: uhhafu wamazambane abhakiwe noma abilisiwe kanye no-50 g we-sauerkraut.

Isidlo sasemini: 250 g yemifino eqoshiwe (ingxube yesitshalo seqanda, utamatisi, ukholifulawa); kuze kufike ku-100 g wesifuba senkukhu esiphekiwe esingenasikhumba.

Isidlo sasemini: 1 pepper yaseBulgaria.

Isidlo sakusihlwa: uhhafu wenkukhu ebilisiwe; itiye eliluhlaza ngojinja.

Usuku 4

Ukudla kwasekuseni: 2 tbsp. l. iphalishi le-buckwheat; itiye.

Isidlo sasekuseni sesibili: i-100 g ye-kefir enamafutha aphansi enesigamu se-apula encane nesinamoni; Ikhofi yetiye.

Isidlo sasemini: isobho lika-10 g we-pasta eqinile, ama-80 g we-agarics yoju noma amanye amakhowe, ama-20 g izaqathe kanye nama-30 g ka-anyanisi.

Isidlo sasemini: 50 g we-asparagus ebilisiwe nokholifulawa.

Isidlo sakusihlwa: i-cod (kufika ku-130 g) netiye.

Usuku 5

Ukudla kwasekuseni: amaqanda ama-2 abilisiwe; itiye lekhofi.

Ukudla kwasekuseni kwesibili: isaladi lamatamatisi aphakathi namakhambi ahlukahlukene.

Isidlo sasemini: 200 g wenyama yenkomo ebilisiwe noma inkukhu; itiye.

Isidlo sasemini: ikhukhamba.

Isidlo sakusihlwa: kufika ku-200 g wesipinashi esisitshulu.

Usuku 6

Ukudla kwasekuseni: i-orange; Ikhofi yetiye.

Isidlo sasekuseni sesibili: izaqathe ezi-2 ezigayiwe.

Isidlo sasemini: 100 g wesobho semifino kanye nenani elifanayo le-chicken fillet ebilisiwe.

Kuphephile, i-apula.

Isidlo sakusihlwa: ubhamubhamu netiye eliluhlaza.

Usuku 7

Ukudla kwasekuseni: izipuni ezimbalwa zesaladi yekhukhamba, imifino kanye neklabishi emhlophe; Ikhofi yetiye.

Isidlo sasekuseni sesibili: ubhamubhamu.

Isidlo sasemini: iqanda lenkukhu ebilisiwe nenkomishi yetiye.

Isidlo sasemini: cishe ama-200 g we-curd enamafutha aphansi.

Isidlo sakusihlwa: isipinashi esisikiwe (200 g).

Ukungafani kokudla kwekhalori eziyi-700

  • Ukudla kwekhalori okungu-700 kuqinile kakhulu. Musa ukuxhumana naye uma ukhulelwe noma uncelisa.
  • Futhi kuyindlela yokubambelela kule nqubo - izingane, ubusha, ukuguga, ukuba khona kwezifo ezingamahlalakhona kanye nokungenelela kwakamuva kokuhlinzwa.
  • Ngaphambi kokuqala ukudla okunjalo, kunconywa kakhulu ukubonisana nodokotela ofanelekayo.

Izinzuzo Zokudla

  1. Enye yezinzuzo eziphambili zokudla kwekhalori ezingama-700 ukuthi ukhululekile ukukhetha lokho okudlayo. Alukho uhlu oluqinile lokudla okuvunyelwe okufanele kulandelwe.
  2. Kuhle futhi ukuthi awudingi ukuyeka ukudla nhlobo noma uhlale udla into efanayo (njengoba kwenzeka ngokudla okunomsoco).
  3. Inzuzo enkulu yokuqukethwe okunama-khalori aphansi ingabizwa ngokulahleka okusheshayo kwamakhilogremu angeziwe ngesikhathi esifushane.
  4. Ungadla okumnandi futhi okuhlukahlukene, ngokusho kokuncamelayo kokunambitha kwakho, futhi ngasikhathi sinye unciphise isisindo.

Okubi kokudla kwekhalori le-700

  1. Ukuze usinde ekudleni konke kwe-marathon, udinga ukuzithiba okuningi.
  2. Umuntu kufanele njalo abheke inani lamandla lokudla okudliwayo. Akunakwenzeka ukuthi ungenza ngaphandle kwamatafula ekhalori, ikakhulukazi ekuqaleni kokudla. Kungakuhle ukuthi ubeke izikali ekhishini ukuthola ukubala okunesisindo okunembile futhi, ngokufanele, ukudla ikhalori.
  3. Ukudla okuhlukanisiwe nakho kungaba nzima kubantu abamatasa, ngoba kwesinye isikhathi asikho nje isikhathi sokudla okulula ngesikhathi esifanele nokudla okulungile.
  4. Siphawula futhi ukuthi izazi zokudla okunempilo eziningi ziphikisana nokudla kwekhalori ezingama-700, ngoba amandla okudla kwayo aphansi kakhulu. Ngenxa yokushoda kwamandla angena emzimbeni, abantu abakulesi sidlo bangazizwa belahlekile, bebuthakathaka nokunye ukubonakaliswa okungathandeki.
  5. Uma uhlela imenyu yakho ngokungafundi futhi wethula amaswidi amaningi nemikhiqizo kafulawa kuwo ngokunciphisa ukudla okudingekile, ungabhekana nendlala nokuntuleka kwezakhi ezidingekayo ekusebenzeni okujwayelekile komzimba.
  6. Ukuphazamiseka kwezinqubo ze-metabolic nakho kungenzeka. Ngasikhathi sinye, mhlawumbe uzoncipha, ngoba okuqukethwe ikhalori eliphansi lokudla kuyabonwa, kepha, maye, ungayilimaza impilo yakho.
  7. Nawu omunye umphumela ohlangothini lokudla okunama-khalori aphansi okungakhulunywa kakhulu ngawo. Lapho inani elincane lama-calories lingena emzimbeni (ikakhulukazi uma lihlala isikhathi eside), ukukhishwa kwe-bile kwenzeka ngevolumu enkulu kunokujwayelekile. Ngakho-ke qaphela!
  8. Uma uthathe isinqumo sokunciphisa isisindo ekudleni okunjalo okuqinile, kala izinzuzo nezingozi. Ukudla okunjalo ngokweqile ukucindezela komzimba. Hlola ngokucophelela isimo sempilo yakho, ukulungela ukulandela yonke imithetho yendlela futhi uthathe indlela efanele ekukhetheni ukudla.
  9. Kusuka kuleyo ndlela enama-khalori aphansi, udinga ukuphuma ngokushelela kakhulu !!!

Ukudla kabusha

Akunconyelwa ukuphinda unamathele ekudleni kwekhalori ezingama-700 okungenani ngenyanga nohhafu olandelayo.

1 Comment

  1. за цял ден менюто ми е 200гр зеле ,200гр моркови, 200гр червена сладка чушка (всички зеленчуци са в сурово състояние),ълян200, кустояниа хляб, 60гр маслини и всичко това е 700калории

shiya impendulo