Ukudla ama-calories angu-600, izinsuku ezingu-7, -6 kg

Ukwehlisa isisindo kuze kufike ku-6 kg ​​ezinsukwini eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-600 Kcal.

Ukudla okwenziwe ngekhalori kuyathandwa futhi kuyasebenza. Izindlela ezinjalo ziheha labo abafuna ukunciphisa isisindo ngoba abavotelwa ekudleni noma yikuphi ukudla. Futhi uma kunqabile ukwenqatshelwa, iba buthakathaka isifiso sokuyiphula.

Izidingo zokudla kwekhalori eziyi-600

Uma uthatha isinqumo sokuzama ikhalori engu-600 kuwe, ngakho-ke, njengoba ungaqagela, kuzodingeka uhlele imenyu ukuze izindleko zamandla esethi yansuku zonke yokudla zingadluli lolu phawu. Kumele kuvunyelwe ukuthi ukudla okunjalo okunama-calories amancane akunakubizwa ngokuthi kulungile. Uma ufuna ukulandela lokhu kudla, zama ukwehlukanisa indlela odla ngayo ngangokunokwenzeka ngokuya ngokudla okunempilo. Cebisa imenyu ngobisi olunamafutha aphansi, inyama epholile, inhlanzi, imifino, izithelo. Qiniseka ukuthi uphuza amanzi anele. Iziphuzo ezishisayo - itiye, ikhofi - ungaphuza. Kepha kungcono ukwenqaba ukufaka amaswidi kubo. Ngaphandle kwalokho, ngeke kube lula ukugcwalisa umzimba ngezinga lekhalori elivunyelwe. Ngokuvamile, ungadla yonke into, kodwa kungcono ukudla okuncane okusindayo ngokuqukethwe kwekhalori futhi ukwenze ekuqaleni kosuku.

Uhlu lwemikhiqizo engathandeki luhlanganisa inyama enamafutha, isinqumelo, ibhotela, amasoso anekhalori ephezulu, ukudla okuthosiwe, ukudla okusemathinini, ukhukhamba, ukudla okunosawoti omningi, iziphuzo ezidakayo, amajusi apakishwe amnandi, i-soda, imikhiqizo kafulawa omhlophe. Akudingekile ukulahla ngokuphelele usawoti, kodwa kuyinto efiselekayo ukunciphisa inani layo. Ungakufaki usawoti omningi ekudleni.

Ukudla okungaki ngosuku?

Kungaba ngcono uma ungadla okungenani ama-4-5 ngosuku. Ukudla okuhlukanisiwe kuzokusiza ugweme indlala ebukhali futhi unciphise ukudla okudlayo kalula. Kuvunyelwe ukudla nganoma yisiphi isikhathi sosuku, hlela uhlelo lwakho. Kepha into ewusizo kakhulu ukuba nesidlwana ngezikhathi ezilinganayo futhi ungadli (okungenani ukudla okugaya isikhathi eside) ngaphambi nje kokulala.

Kunzima impela ukuthi umzimba usebenze kule modi. Ngakho-ke isebenzisa amandla avela ezinqolobaneni zayo zamafutha. Ngenxa yalokho, ulahlekelwa isisindo. Cishe kukho konke ukudla, kunconywa ukuthi ungene kwezemidlalo futhi uhole indlela yokuphila esebenzayo ukuze ukusebenza kwesisindo kuphakame. Kepha ekudleni kwama-khalori angama-600, ukwenza lokhu kungaholela ebuthakathakeni obukhulu. Ngakho-ke, kungcono ukuthi uzilinganisele ekushajeni okungasindi futhi ungazibandakanyi nomsebenzi osindayo womzimba.

Kunconywa ukuthi ulandele le mithetho yokudla okunama-khalori aphansi isikhathi esingaphezu kwesonto, okuvame ukuthatha ama-4-7 kg. Ngokukhulu ngokweqile kwesisindo somzimba, ukulahleka kuzobaluleke kakhulu.

Kubalulekile ukuphuma kule nqubo ngendlela efanele. Ngaphandle kwalokho, isisindo esilahlekile singabuya cishe ngejubane lombani futhi sihambe nesithasiselo, kepha impilo nayo ingahlupheka. Ukuvimbela lokhu ukuthi kungenzeki, qhubeka udle kancane, futhi kufanele ube nesidlo sakusihlwa kungakapheli amahora amathathu ngaphambi kokuthi ukukhanya kucishe. Khulisa ukungeniswa kwekhalori kancane kancane, landela umbuso wokuphuza, futhi unganciki kwezemidlalo. Umzimba usagcina amandla. Kuzolunga uma uthatha amavithamini.

Amakholori emenyu yokudla ayi-600

Usuku 1

Ukudla kwasekuseni: iqanda elibilisiwe; inkomishi yetiye / ikhofi.

Isnack: utamatisi.

Isidlo sasemini: iqanda elibilisiwe.

I-snack yantambama: 200 g wesaladi, equkethe ikhukhamba, isilimo esidliwayo esinamagatsha anamanzi, iklabishi, imifino, amaconsi ambalwa amafutha yemifino.

Dinner: i-grapefruit.

Usuku 2

Ukudla kwasekuseni: iqanda elibilisiwe; inkomishi yetiye / ikhofi.

Isnack: isithelo samagilebhisi esincane.

Isidlo sasemini: kufika ku-200 g we-veal enamafutha, e-steamed noma ebilisiwe (esikhundleni senyama eshiwo, ungadla inkukhu noma inhlanzi); itiye.

Isidlo santambama: ukhukhamba omusha omusha.

Isidlo sakusihlwa: isipinashi esisikiwe (200 g).

Usuku 3

Ukudla kwasekuseni: iqanda lenkukhu, elibilisiwe noma elithosiwe ngaphandle kwamafutha; itiye lekhofi.

Isinongo: isaladi likatamatisi nemifino ehlukahlukene.

Isidlo sasemini: 200 g yenkukhu eyosiwe ngaphandle kwesikhumba.

Isidlo sasemini: ikhukhamba; itiye lekhofi.

Dinner: 2 izaqathe ezintsha.

Usuku 4

Ukudla kwasekuseni: 200-250 g wesaladi yemifino engekho isitashi.

Isnack: ubhamubhamu.

Isidlo sasemini: amaqanda aphekiwe, i-dill, ne-parsley ephekwe epanini elomile lokuthosa.

Isidlo sasemini: kufika ku-250 g wamafutha angenawo amafutha.

Isidlo sakusihlwa: 200 g wesipinashi esisitshulu.

Usuku 5

Ukudla kwasekuseni: iqanda elibilisiwe; inkomishi yetiye / ikhofi.

Isnack: 200 g wesipinashi esisitshulu noma esibilisiwe.

Isidlo sasemini: ucezu (kufika ku-200 g) wenhlanzi ebilisiwe; Ikhofi yetiye.

Isidlo sasemini: 200 g wesaladi yemifino engekho isitashi, efafazwe ngamafutha emifino.

Isidlo sakusihlwa: i-orange kanye nenkomishi yetiye elihlaza.

Usuku 6

Ukudla kwasekuseni: ubhamubhamu; coffee, Tea.

Isnack: 2 ukhukhamba omusha.

Isidlo sasemini: inhlanzi noma umucu wenyama onamafutha (150-200 g), obhakwe ku-rack rack.

Isidlo sasemini: iwolintshi.

Isidlo sakusihlwa: 200 g wesaladi yemifino eluhlaza; itiye.

Usuku 7

Ukudla kwasekuseni: i-orange; inkomishi yetiye noma ikhofi.

Isnack: izaqathe ezimbili ezincane, eziluhlaza noma ezibilisiwe.

Isidlo sasemini: isitsha sesobho semifino esiphekwe ngaphandle kokuthosa; 100 g ubhaka wenkukhu.

Isnack: ipheya.

Isidlo sakusihlwa: isaladi ye-apula nengxenye yamagilebhisi; Ikhofi yetiye.

Ukungafani kokudla kwekhalori eziyi-600

  1. Yilabo kuphela abazethembayo empilweni yabo abangafuna usizo kunqubo esika ama-calories kakhulu.
  2. Ukubonisana ngaphambi kwesikhathi nochwepheshe kuyinto efiseleka kakhulu.
  3. Akufanele nakanjani udle ngesikhathi sokukhulelwa kanye ne-lactation, lapho kukhona noma yiziphi izifo ezingamahlalakhona, izifo ezithathelwanayo, ubuthakathaka obujwayelekile, ngemuva kokuhlinzwa kwamuva.
  4. Futhi, ukudla okunjalo akulungele abantu abasebenza ngokomzimba noma abadlala imidlalo.
  5. Le nkomba yokudla ikhalori ngokusobala ayanele ukwenza uzizwe ukhululekile; kungaba khona ukwehluleka okukhulu ekusebenzeni komzimba.

Izinzuzo Zokudla

  • Vele, ukusebenza kokudla kwekhalori ezingama-600 kuphezulu. Kungakapheli isonto elilodwa, ungasiguqula ngokusobala lesi sibalo.
  • Labo abafuna ukwehlisa isisindo nabo bayalingwa yiqiniso lokuthi ungadla noma yikuphi ukudla nanoma nini lapho ufuna khona.
  • Ukuze uhambisane nalokhu kudla, awudingi ukuthenga imikhiqizo ekhethekile futhi usebenzise imali enkulu.

Okubi kokudla kwekhalori le-600

  1. Ngenxa yamandla entula ekudleni, ukuphazamiseka komzimba futhi, ngenxa yalokho, ukungalingani kwamahomoni kungenzeka.
  2. Uma ungaphumi ekudleni ngokushelelayo futhi ungakulawuli ngokucophelela ukudla kwakho, lapho-ke isisindo esilahlekile sizobuya ngokushesha njengoba besishiyile.
  3. Ngenxa yokungadli kahle, umuzwa onamandla wendlala ungaba khona.
  4. Futhi, izinkinga zokugaya ukudla, isiyezi, ukukhathazeka okukhulu, ubuthakathaka, nezinkinga ezifanayo azikhishwa.
  5. Uma ungasondeli ekulungiseleleni kwemenyu ngokunengqondo, khona-ke umzimba uzokuzwa ukungabi bikho kwezingxenye ezidingekayo ukuze usebenze ngokugcwele.
  6. Kubalulekile ukuthi wazi ukuthi ochwepheshe abaningi bezempilo bancoma ukusebenzisa ukudla okunama-khalori aphansi njengezinsuku zokuzila ukudla futhi ungahlali kuzo.

Ukudla kabusha

Ukudla kwekhalori okungama-600 akufanele kwenziwe ngaphezu kwesikhathi esisodwa njalo ezinyangeni ezimbili, kuphela lapho uzizwa uphelele.

Ukudla Kwekhalori Okungu-600 Kwehlisa Isisindo Ngokushesha!

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