Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-7 kg emavikini amabili.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1000 Kcal.
Ufuna ukunciphisa umzimba ngaphandle kokuyeka ukudla okuthandayo? Lokhu kungenzeka ngokudla okususelwa ekhalori. Umgomo wale nqubo ulula. Udinga ukunquma isilinganiso sakho (okungukuthi, ukuqonda ukuthi mangaki amakhalori owadingayo) futhi wehlise ukudla okujwayelekile kwekhalori ezingeni olifunayo. Mangakanani amandla okudla okudingeka asetshenziswe ukunciphisa isisindo kumuntu oyifunayo, nokuthi ungasibala kanjani?
Amakhalori okubala izidingo zokudla
Indlela yokudla ngokususelwa ekubalweni kwamakhalori yaqala ukuthola ukuthandwa emuva kuma-20s. Manje sekube lula kakhulu kulabo abafisa ukwehlisa isisindo. Kunenani elikhulu lamatafula kuwebhu anemininingwane yokuqukethwe kwekhalori yakho konke ukudla. Ungaziphrinta ukuze uhlale uzisebenzisa.
Isikali sasekhishini ngeke sibe ngaphezulu. Zizophinde zenze lula inqubo yokubala amayunithi wamandla, ngoba ungakwazi ukukala ngokunembile ukudla okudlayo. Kunconywa ukugcina idayari yokudla, okusiza kakhulu ezinsukwini zokuqala zokudla.
Amakholori kufanele abalwe usuku olulodwa. Kunezici ezahlukahlukene okufanele uzicabangele lapho wenza lokhu:
- ubulili (amadoda anezicubu zemisipha eningi, ngakho-ke angakwazi ukuthenga ukudla okungaphezulu kobulili obuhle);
- ubudala (ngemuva kokufinyelela eminyakeni engama-20, inani lekhalori kufanele lehliswe ngo-10% njalo eminyakeni emi-2);
- isisindo sakho sangempela nalowo ofuna ukukufeza;
- ukushuba nokuvama kokuqeqeshwa kwezemidlalo (uma kukhona empilweni yakho).
Ukusetshenziswa kwekhalori yansuku zonke kungabalwa kusibali http://vse-diety.com/raschet-vremeni-provedeniya-diety-i-sutochnoj-kalorijnosti.html
Ngokufanelekile, ukuhlala ekudleni kokubala ikhalori kufanele kudle izikhathi ezi-5 ngosuku. Kulokhu, udinga ukusabalalisa kahle amakhalori. Ngakho-ke, ngebhulakufesi kunconywa ukuthatha ama-25% wekhalori yansuku zonke, i-snack - 10%, isidlo sasemini - 30%, isidlo santambama - 25%, futhi kungcono ukwenza ukukhanya kwesidlo sakusihlwa futhi kudle 10% ukudla kwansuku zonke.
Unganciphisa ukudla kwekhalori ngendlela othanda ngayo. Amakholori ambalwa owadlayo, lapho uzokwehla kakhulu isisindo. Kepha izazi zokudla okunomsoco zincoma ukwehlisa leli zinga elingaphansi kwama-calories ayi-1200 ngosuku. Ngaphandle kwalokho, inqubo ye-metabolic ingahle yehle, futhi ukwehla kwesisindo kuzoba ngumbuzo omkhulu.
Uma udla ngokuya ngemithetho yale nqubo, ungalahlekelwa kuze kufike ku-5 kg ngenyanga (futhi uma kunenani elibonakalayo lesisindo eseqile, nangaphezulu). Ungadla noma yikuphi ukudla, kepha-ke, kunconywa ukuthi wenze ukudla okunempilo, okwemvelo, hhayi okunama-khalori amaningi njengesisekelo sokudla. Uma ufisa, shiya amaswidi nezinye izitsha ozithandayo ekudleni kwakho, kodwa kungcono ukukudla kancane ekuqaleni kosuku.
Ungakwazi ukunamathela ekudleni kokubala ikhalori uma nje ufuna uze ulahlekelwe isisindo ezingeni olifunayo. Uma isisindo simile futhi singafuni ukwehla isikhathi eside, zama ukukhulisa okuqukethwe kwekhalori isikhashana bese usisika futhi. Lokhu kufanele kuzamazamise lawo makhilogremu angeziwe.
Okuqukethwe ikhalori lamanzi, ikhofi netiye ngaphandle koshukela kubhekwa njengeqanda. Udinga kuphela ukubala izithasiselo eziphuzweni (isibonelo, ubisi, ukhilimu, ushukela, uju, njll.) Ezitsheni eziyinkimbinkimbi, kala isisindo ngasinye bese uhlanganisa ama-calories. Lapho ukupheka nezinye izindlela zokupheka eziqotho, ama-calories awanyamalali, kepha lapho uthosa, kunalokho, kuyangezwa.
Indlela efanelekile yokuphuma ekudleni ukukhulisa kancane kancane okuqukethwe kwekhalori ekudleni. Ukugwema ukweqa ngesisindo (okungenzeka ngokunyuka okukhulu kokudla kwekhalori), akukhuthazwa ukukhuphula ngama-calories angaphezu kwekhulu phakathi nesonto lokuqala. Manje umsebenzi wakho oyinhloko ukubala inkomba lapho kungeke kwande noma kunciphe isisindo. Uma, ngokuhlala ekudleni okunekhalori eliphansi, indlela odla ngayo ibisuselwa ekudleni okuthile, lapho-ke lapho ukushiya, awudingi ukushaya ukudla ongakudlanga nhlobo noma okudliwe ngokweqile ngokweqile. Yengeze kancane kancane, ngaphandle kwalokho isisindo singabuye sigxume kakhulu.
Ikhalori Ukubala Imenyu Yokudla
Uhlobo olusondele lokudla olunokubalwa kwekhalori ku-1000 Kcal / ngosuku ngeviki
UMsombuluko
Ukudla kwasekuseni: iphalishi le-buckwheat eliphekwe emanzini; 2 amaqanda enkukhu abilisiwe amhlophe.
Isnack: banana.
Isidlo sasemini: irayisi elibilisiwe (okungcono libe nsundu); i-pollock ebhakwe ngemifino engeyona isitashi.
Isidlo sasemini: ingilazi yobisi olubilisiwe olunamafutha aphansi noma i-kefir.
Isidlo sakusihlwa: ama-shrimps abilisiwe nama-pea flakes afuthwa ngamanzi abilayo.
NgoLwesibili
Ukudla kwasekuseni: i-millet ebilisiwe ngamanzi; iqanda lenkukhu elibilisiwe.
Isnack: apula.
Isidlo sasemini: i-buckwheat nesibindi senkukhu eyisitshulu.
Isidlo sasemini: ingilazi ye-kefir.
Isidlo sakusihlwa: isaladi yamatamatisi amasha ne-grainy curd.
NgoLwesithathu
Ukudla kwasekuseni: iphalishi lelayisi, eliphekwe emanzini, nocezu lweshizi eliqinile elinamafutha aphansi.
Isinongo: iwolintshi noma amanye amawolintshi.
Isidlo sasemini: isifuba senkukhu esibhakwe; isaladi lamatamatisi, upelepele wensimbi, ukhukhamba, amakhambi, angakhishwa ngenani elincane lamafutha yemifino.
Isidlo sasemini: ingilazi ye-yogurt enziwe ngokwenziwe enamafutha.
Isidlo sakusihlwa: iphalishi lebhali nocezu lwe-pollock ebhakwe.
NgoLwesine
Ukudla kwasekuseni: iphalishi lamabele eliphekwe emanzini; iqanda lenkukhu elibilisiwe (noma liphekwe epanini elomile).
Isinongo: isixha samagilebhisi.
Isidlo sasemini: i-salmon ebomvu nelayisi.
Isnack: ingilazi ye-ryazhenka.
Isidlo sakusihlwa: i-curd enamafutha aphansi enezingcezu zepheya.
Friday
Ukudla kwasekuseni: 2 amaprotheni enkukhu kanye ne-buckwheat.
Isiphuzo: idlanzana lama-blueberries.
Isidlo sasemini: isaladi ye-squid ebilisiwe kanye neklabishi emhlophe entsha; isinkwa esigcwele okusanhlamvu (ucezu).
Isidlo sasemini: i-kefir enamafutha aphansi (200 ml).
Dinner: i-buckwheat nesifuba senkukhu esibilisiwe noma esibhakwe
Saturday
Ukudla kwasekuseni: oatmeal emanzini; ucezu lukashizi oqinile onamafutha aphansi.
Isiphuzo: persimmon.
Isidlo sasemini: ibhali nebele lenkukhu, elibilisiwe noma elibhakwe.
Isidlo santambama: i-yogurt eyenziwe ngokwenziwe enamafutha amancane.
Isidlo sakusihlwa: i-cottage shizi enezicucu zebhanana.
Sunday
Ukudla kwasekuseni: iqanda lezinkukhu elibilisiwe nephalishi eliphekwe emanzini.
Isinongo: isixha samagilebhisi.
Isidlo sasemini: isaladi yamatamatisi, izimbaza nezimfanzi; ucezu lwe-rye noma isinkwa sokudla okusanhlamvu.
Kuphephile, i-apula.
Isidlo sakusihlwa: i-pasta eqinile; ucezu lwebele lenkukhu eliphekiwe.
Ukungafani kokudla kokubala ikhalori
- Akufanele ukuphendukela ekudleni okunama-calorie amancane ngesikhathi sokukhulelwa, ukuncelisa, abantu asebekhulile nentsha.
- Uma unanoma yiziphi izifo ezingamahlalakhona (noma ezingcono - kunoma yikuphi), thintana nodokotela wakho ngaphambi kokuqala ukudla.
Izinzuzo zokudla kokubala ikhalori
- Ungadla noma yini oyifunayo. Kepha imvamisa isizathu esenza umuntu enqabe ukulandela uhlobo oluthile lokudla kungukungavumi ukwenqaba okunye kokudla akuthandayo.
- Kuhle futhi ukuthi awudingi ukulamba. Uma wenza kahle ukudla, unganciphisa isisindo ngaphandle kokuhlaselwa yindlala, unikeze zonke izinto ezidingekayo emzimbeni.
Ububi bokudla okususelwa ekhalori
- Ukuhambisana nalolu hlelo, kuyadingeka ukukhombisa isiyalo nendlela yokusebenza.
- Uma phambilini ubudla kakhulu, bese udla amakhalori ayi-1000-1200, uzozwela ukozela nobuthakathaka, okungaba yisilingo sokuyeka ngokushesha lokho okuqalile.
- Futhi, ukuya ezindaweni zokudlela nakwezinye izikhungo zokudla kungadala ubunzima. Akuwona wonke amamenyu akhombisa okuqukethwe kwekhalori ezitsheni. Ngakho-ke kufanele ubale ngamehlo, noma uyeke ukuya ezindaweni lapho ungeke ukwazi ukulawula ukungena kwekhalori.
Ukwenza kabusha ukudla kokubala ikhalori
Uma izinkomba zesisindo zibonisa ukuthi uthola isisindo, ngakho-ke, ngempilo enhle nokungabikho kokuphikisana, ungaphinda ubuyele ekudleni okunama-calories.