Ukudla kwama-calories angu-800, izinsuku eziyi-10, -6 kg

Ukwehlisa isisindo kuze kufike ku-6 kg ​​ezinsukwini eziyi-10.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-800 Kcal.

Izinhlelo zokunciphisa isisindo samakhalori aphansi ziyathandwa phakathi kokudla. Futhi akumangazi, ngoba ukwehla kokuqukethwe kwekhalori kokudla okudliwe ngokuqinisekile, ngokungabikho kwezinkinga ezinkulu nge-metabolism, kuvusa ukuncipha.

Ukudla "ama-calories ayi-800" ngesonto kungasusa kalula umzimba wakho opondo abathathu noma abahlanu abangadingekile. Yini okufanele ibonwe ngokulahleka kwesisindo okunethezeka kakhulu futhi okusebenzayo?

Izidingo zokudla kwekhalori eziyi-800

Enye yezinketho zokudla okuphansi kwekhalori ukudla okudala - umane uthatha ukwehla kwekhalori yansuku zonke ethatha amayunithi angama-800. Lapha ungakhetha imikhiqizo ngokubona kwakho. Yiqiniso, kungcono ukunikeza okuthandayo ukudla okunempilo nokuphansi kwamafutha. Uma udla ukudla okuningi okunoshukela nokunesitashi (okuyinto, ngokuvamile, engavinjelwe indlela), ubeka ingozi yokuzwa umuzwa wendlala, ngoba umthamo wokudla uzoba mncane. Kulokhu, umzimba uzozizwa nakanjani ukuntuleka kwezingxenye ezidingekayo ukuze usebenze ngokugcwele.

Inketho yesibili ikhalori eliphansi - amaprotheni-carbohydrate yokudla - "ubuqili" obuningi. Kulokhu, awudingi nje kuphela ukudla ama-calories ayi-800, kodwa futhi nokusebenzisa ukushintshashintsha kwezinsuku kwamaprotheni-carbohydrate, okuzokusiza ukuthi wehlise isisindo ngokushesha okukhulu nangokushelela. Ukudlala ngamaprotheni nama-carbohydrate kuzokwehlisa amathuba omzimba okungena kumodi yezomnotho, besaba ukuqala kwezikhathi zendlala. Ama-dieters anolwazi ayazi ukuthi ngokuqala kombuso onjalo, umzimba awufuni ukuhlukana nesisindo, noma wenza kancane kakhulu nangokungabaza.

Isidingo esiyinhloko sokudla ukuthi ngolunye usuku udinga ukudla ukudla okulungile kwe-carbohydrate, futhi ngosuku olulandelayo, imikhiqizo equkethe amaprotheni. Kodwa isidlo sakusihlwa, kunoma yikuphi, kufanele sihlale amaprotheni, ngisho nangezinsuku lapho sinikeza intende ye-carbohydrates. Ukudla okunamafutha amancane kuvumela umzimba ukuthi ugcwalise inqolobane yawo yama-amino acid. Ikhuthaza ukushiswa okuphumelelayo kwezinqolobane zamafutha, ukubuyiselwa kwezicubu zemisipha, isikhumba, ukukhula kwezinwele ngokushesha nezinzipho ezinamandla. Njengoba ubona, ukuziphatha okunjalo kokudla akubandakanyi nje kuphela ekulahlekelweni kwesisindo sokuqala, kodwa futhi nasekuthuthukiseni ukubukeka. Qaphela futhi ukuthi imikhiqizo yamaprotheni igcwala isikhathi eside kunokudla okunothe ngama-carbohydrate. Ngakho-ke, kuzoba lula kuwe ukuthi ulale, futhi indlala ngeke ibe nzima kakhulu (okubaluleke kakhulu ngokudla okunjalo okunekhalori ephansi).

Ngezinsuku zamaprotheni, ubisi olunamafutha aphansi noma olunamafutha aphansi nobisi omuncu, amaqanda enkukhu, inyama nenhlanzi yezinhlobo ezinamafutha aphansi, izilwane zasolwandle ezihlukahlukene, imifino engeyona isitashi ivunyelwe ukusetshenziswa (okungukuthi, sizama ukungadli amazambane, izaqathe, beet). Ngezinsuku zama-carbohydrate, ukudla kusekelwe kokusanhlamvu, noma yimiphi imifino, izithelo namajikijolo. Yonke imikhiqizo kufanele idliwe iluhlaza, ibilisiwe noma ifakwe ngesitimu. Akuvunyelwe ukusebenzisa noma yimaphi amafutha kulokhu kudla.

Yidla ngesikhathi sokudla kwamaprotheni-carbohydrate "ama-calories ayi-800" kufanele kube kathathu ngosuku. Inani elikhulu kakhulu lamayunithi wamandla kufanele lidliwe ngesikhathi sokudla kwasemini (ama-khalori angama-300), nasekuseni nasekuseni - ungadli ama-calories angaphezu kwama-250. Ibhonasi emnandi evela kwabezomsoco kubathandi beziphuzo ezinhle yimvume yokusebenzisa ingilazi yewayini lamagilebhisi elomile ngosuku.

Kunconywa ukuthi ugcine noma iyiphi inguqulo yale nqubo isikhathi esingaphezu kwamasonto amabili. Ngalesi sikhathi, ukunciphisa umzimba kuyisilinganiso samakhilogremu angu-7-8. Kanye ngesonto, kuvunyelwe "ukuphumula" futhi kwandise okuqukethwe kwekhalori lokudla kwansuku zonke kumayunithi ayi-1200. Akunandaba ukuthi ulahlekelwa isisindo ngokunethezeka futhi okuhle kangakanani ekudleni kwama-khalori angama-800, uma ufuna ukunciphisa isisindo esiningi, kungcono ukukwenza ngemuva kwekhefu. Ukudla kuncishiswe kakhulu, futhi umzimba awudingi isivivinyo eside kangako.

Amakholori emenyu yokudla ayi-800

Isibonelo sokudla okudala "ama-calories ayi-800" izinsuku eziyi-10

Usuku 1

Ukudla kwasekuseni: i-oatmeal, ephekwe emanzini (100 g eyenziwe ngomumo).

Isidlo sasemini: iqanda lenkukhu ebilisiwe; 200 g wezaqathe ezintsha ezigayiwe; izinhlanzi zasolwandle ezine-1 tsp. uju wemvelo.

Isnack: 40 gram muesli bar.

Isidlo sakusihlwa: i-apula; ubisi olunamafutha amancane noma i-kefir (200 ml).

Usuku 2

Ukudla kwasekuseni: ubhanana ne-apula isaladi.

Isidlo sasemini: isaladi lamaqanda enkukhu abilisiwe kanye no-100 g we-tofu.

Isidlo sasemini: 30 g wamakinati.

Isidlo sakusihlwa: ushizi omncane we-cottage shizi (100 g) noju (kufika ku-2 tsp).

Usuku 3

Ukudla kwasekuseni: 50 g we-buckwheat obilisiwe kanye no-100 g wama-raspberries.

Isidlo sasemini: isinkwa se-rye (100 g) neqanda lenkukhu.

Isidlo sasemini: i-apula elibhakwe uju nengilazi yobisi olunamafutha amancane.

Isidlo sakusihlwa: isaladi lapho sifaka khona iklabishi elimhlophe (100 g) ne-apula elincane.

Usuku 4

Ukudla kwasekuseni: oatmeal (100 g) uju noma ujamu (1 tsp).

Isidlo sasemini: 100 g we-steam cod.

Isidlo sasemini: uhhafu wamagilebhisi omkhulu.

Isidlo sakusihlwa: isaladi lama-50 g wezimila zasolwandle, uhhafu wenkukhu ebilisiwe ne-1 tsp. ukhilimu omuncu wokuqukethwe okuncane kwamafutha.

Usuku 5

Ukudla kwasekuseni: i-omelet equkethe amaqanda ama-2 enkukhu nobisi olunamafutha amancane.

Isidlo sasemini: ucezu lwesifuba senkukhu ebilisiwe (kufika ku-200 g).

Isidlo sasemini: inkomishi kakhokho nobisi kanye nekhukhi elilodwa le-oatmeal.

Ukudla kwakusihlwa: ushizi we-cottage shizi onamafutha amancane (100 g) noju (2 tsp).

Usuku 6

Ukudla kwasekuseni: i-cottage shizi enamafutha aphansi (100 g) nge-apula elilodwa; inkomishi yetiye noma ikhofi engenashukela.

Isidlo sasemini: isitsha (cishe ama-250 ml) sesobho semifino esingathosiwe; 100 g wezinhlanzi ezishubile; utamatisi nemifino okusha kufafazwe ijusi kalamula.

Isidlo sasemini: 200 ml ye-kefir.

Isidlo sakusihlwa: cishe ama-250 g wemifino.

Usuku 7

Ukudla kwasekuseni: izipuni ezimbalwa ze-oatmeal nge-1 tsp. uju nezicucu zezithelo; inkomishi yetiye / ikhofi ngaphandle koshukela.

Isidlo sasemini: i-buckwheat (150 g); 200 g wesaladi yemifino (asisebenzisi amazambane); itiye / ikhofi elinobisi.

Isidlo sasemini: iwolintshi; i-kefir enamafutha amancane (200 ml).

Isidlo sakusihlwa: imifino emisha / ebilisiwe / eshubile; iqanda lenkukhu elibilisiwe nengilazi yobisi olunamafutha noma i-kefir.

Usuku 8

Ukudla kwasekuseni: amaqanda ama-2; uhhafu wenkomishi yeyogathi engenalutho; itiye / ikhofi ngaphandle kwezithasiselo.

Isidlo sasemini: isitshulu semifino (200 g); inyama ebilisiwe yenkukhu (100 g); ujusi wetamatisi (200 ml).

Isidlo sasemini: 150 g isaladi kusuka kunoma yimiphi imifino engeyona yesitashi.

Idina: ucezu lwenhlanzi ebilisiwe noma ebhakwe (100 g); 200 g wemifino ebilisiwe / eshubile (amazambane awavunyelwe); ingilazi ye-kefir.

Usuku 9

Ukudla kwasekuseni: isaladi (sisebenzisa ipheya, ipentshisi nobhanana omncane), okunongwe nge-yogurt; itiye / ikhofi ngaphandle koshukela.

Isidlo sasemini: amazambane abilisiwe (200 g); ikhukhamba notamatisi isaladi, ungangeza i-1 tsp. ukhilimu omuncu wokuqukethwe okunamafutha amancane; ibhanana.

Isidlo santambama: ukhukhamba omusha omusha; inkomishi yetiye / ikhofi engenashukela.

Isidlo sakusihlwa: isaladi ka-300 g wemifino engekho isitashi; iqanda elibilisiwe nengilazi yobisi olunamafutha amancane noma i-kefir.

Usuku 10

Ukudla kwasekuseni: 150 g i-yogurt engenalutho; Ikhofi yetiye.

Isidlo sasemini: 100 g we-veal ephekiwe noma enye inyama engenamafutha; I-150 g ye-zucchini ne-cauliflower iyisitshulu.

Isidlo sasemini: i-kefir (cishe i-200 ml).

Isidlo sakusihlwa: 150 g yanoma yikuphi ukudla kwasolwandle okubilisiwe; itiye elingenashukela.

Isibonelo se-800 calorie protein-carbohydrate diet

Khetha inketho eyodwa.

Imenyu yamaphrotheni

Ukudla kwasekuseni:

- i-curd enamafutha aphansi (100 g) ngesipuni sikakhilimu omuncu wokuqukethwe okunamafutha amancane nenkomishi yetiye noma ikhofi (ungangezela inani elincane lobisi olunamafutha esiphuzweni);

- amaqanda abilisiwe (ama-2 ama-PC.); itiye / ikhofi elinobisi.

Ukudla kwakusihlwa:

- 200 g isitshulu semifino engekho isitashi; 140-150 g okuphekiwe okungenankukhu okuphekiwe;

- isobho le-250 ml (ngaphandle kokuthosa) kusuka kwimifino nenqwaba yenkukhu;

- amaqanda amabili abilisiwe, isaladi yensimbi yensimbi, ikhukhamba notamatisi (sisebenzisa ucezu olu-2 lwemifino ngayinye), olunongwe kancane ngokhilimu omuncu onamafutha amancane noma iyogathi yemvelo.

Ukudla kwakusihlwa:

- isaladi yemifino engekho isitashi (300 g); iqanda elibilisiwe; i-kefir ephansi noma ubisi (ingilazi);

- 150 g we-cottage shizi onamafutha aphansi no-200 ml we-kefir ofanayo (ungangeza u-0,5 tsp woju noma ujamu esidlweni);

- inyama yenkomo ebilisiwe (100 g), i-300 g yemifino engeyona yesitashi, ingilazi yobisi olunamafutha amancane noma i-kefir;

- 150 g wezinhlanzi eziphekiwe noma inani elifanayo lezinhlanzi zasolwandle.

Imenyu ye-carbohydrate

Ukudla kwasekuseni:

- 40 g we-oatmeal, ephekwe emanzini (ungangeza u-100 ml wobisi olunamafutha amancane noma i-apula elilodwa elincane); itiye noma ikhofi;

- ipentshisi, ubhanana kanye nesaladi eliphakathi kwegqoke i-yogurt enamafutha amancane, ikhofi noma itiye.

Ukudla kwakusihlwa:

- 200 g amazambane abilisiwe, ikhukhamba, utamatisi nensimbi pepper isaladi nge-1 tbsp. l. ukhilimu omuncu wokuqukethwe okunamafutha amancane;

- 3 tbsp. l. i-buckwheat, i-200 g yanoma iyiphi imifino engeyona yesitashi kanye nesithelo esisodwa (ngaphandle kwebhanana).

Ukudla kwakusihlwa: khetha noma yisiphi isidlo sakusihlwa kumenyu yamaprotheni.

Ukungafani kokudla kwekhalori eziyi-800

  1. Ukuphikisana kokuhambisana nokudla okunama-calorie amancane ukukhulelwa kanye ne-lactation, izifo ezingapheli ngesikhathi sokukhula.
  2. Futhi, akunakwenzeka ukuhlala endleleni "yama-calories ayi-800" yokwehlisa isisindo ngesikhathi segciwane nezinye izifo ezihambisana nobuthakathaka, futhi ngemuva nje kokuhlinzwa.
  3. Izazi zokudla okunomsoco ziqaphele ukuthi ukudla okunokwehla okweqile kokudla kwe-caloric kungadala ukuphazamiseka kwemetabolism kwentsha, futhi kwabesifazane abangaphezu kweminyaka engama-40, kunalokho, kuba wusizo.
  4. Kungcono kakhulu ukubonisana nodokotela ngaphambi kokuqala ukulandela imithetho yokudla.

Izinzuzo ze-800 Calorie Diet

  1. Ukudla kwekhalori okungu-800 kukuvumela ukuthi ugcine ukudla okuthandayo kwimenyu, udinga nje ukunciphisa amavolumu abo. Uma umsoco uhleleke kahle, umzimba ngeke uncishwe izinto ezibalulekile futhi uzokwazi ukusebenza ngokujwayelekile ngesikhathi sokuncipha.
  2. Ungakha ukudla ngokuya ngokuthanda kwakho. Akunasidingo sokunamathela kumenyu enqunywe ngokuqinile.
  3. Ngokulandela ukudla, ungadlala imidlalo, umzimba uzoba namandla adingekayo wokuzivocavoca umzimba. Okuqukethwe okwanele kwamaprotheni kumenyu kuzokhipha imisipha, kuyivimbele ekuthambekeni nasekufeni lapho ulahlekelwa isisindo.
  4. Ama-carbohydrate angena emzimbeni ondla ubuchopho, azokusindisa ekunganakwa, ekucasukeni nakweminye imiphumela engemihle yokudla.
  5. Ukudla okuqukethe i-fiber yezitshalo kuzogcwalisa isisu futhi kuvimbele ukulamba.
  6. Imikhiqizo yobisi izofaka i-calcium.
  7. Ukudla kwamaprotheni-carbohydrate kusiza ukugwema umphumela wethafa, lapho umzimba uqala ukuqoqa khona amafutha, kunokuba uwashise.
  8. Ukudla okunama-kilojoule amancane kuzokuvumela ukuthi uthole umphumela oyifunayo wokwehlisa isisindo ngesikhathi esifushane.

Okubi kokudla kwekhalori le-800

  • Ubunzima imvamisa isidingo sokubala amakhalori nesisindo sezingxenye.
  • Futhi, ukudla ezivakashini nasezikhungweni zokupheka kungaba yinkinga, lapho okuqukethwe ikhalori lokudla kungahlolwa ngamehlo ngephutha elibonakalayo.
  • Ungadluli izinkathi ezivunyelwe zokunamathela ekudleni, ngaphandle kwalokho izinkinga zenhlalakahle nempilo yomzimba zingavela.

Ukudla kabusha ama-calories ayi-800

Ungaphinda inkambo yokudla yekhalori engama-800, uma ufuna ukunciphisa isisindo ngaphezulu, emva kwezinyanga ezimbili kuya kwezintathu.

shiya impendulo