Ukudla okunekhalori ephansi: indlela yokwehlisa isisindo ngokukhetha ukudla okulula nokudla. Imenyu yekhalori ephansi yeviki yokulahlekelwa isisindo

Ukudla okunekhalori ephansi: indlela yokwehlisa isisindo ngokukhetha ukudla okulula nokudla. Imenyu yekhalori ephansi yeviki yokulahlekelwa isisindo

Ukudla okunekhalori ephansi kusekelwe esimisweni sokunciphisa inani lama-calories adliwe nsuku zonke. Labo abangavilaphi kakhulu ukubala ama-calories ekudleni bangasebenzisa ngokuphepha le ndlela ephumelelayo yokwehlisa isisindo. Into esemqoka ukudweba kahle imenyu ye-calorie ephansi yesonto futhi ugcine iso eliseduze ukuthi mangaki ama-calories ukudla kwakho kwasekuseni, isidlo sasemini kanye nesidlo sakusihlwa "isisindo".

I-plus esobala yokudla okunekhalori ephansi ukuthi kwenza kube lula ukulahlekelwa isilinganiso sama-5 kg ​​ngesonto.

Ukudla okunekhalori ephansi: akusekho, akukho okuncane

Okufanelekile - uma ukudla okunekhalori ephansi kuthuthukiswa ngabanye kuwe udokotela wezokudla. Kodwa ungenza imenyu yakho yokudla enekhalori ephansi, wazi imithetho yayo eyisisekelo. Owesifazane, ngokwesilinganiso, uchitha cishe ama-calories angu-2000 ngosuku, ngokusho kochwepheshe abaningi bokudla okunomsoco. Yiqiniso, lokhu kuncike kakhulu eminyakeni yobudala, isisindo nobude, kanye nendlela yokuphila yentokazi. Ngaphezu kwalokho, ingxenye yomzwelo idlala indima ebalulekile - isibonelo, ukucindezeleka okuqhubekayo ngenxa yezinkinga emsebenzini noma ukwehluleka empilweni yomuntu siqu kungathinta kakhulu isizinda se-hormonal sowesifazane, ngakho-ke, ku-metabolism.

Ukudla okunekhalori ephansi kungakusiza ulahlekelwe isisindo uma ukudla kwakho okuvamile kuncishisiwe ukuze inani lamandla akho lingabi ngaphezu kuka-1500, kanti kwamanye amakhalori ngisho ne-1000. Kukhona futhi imenyu yokudla enekhalori ephansi ye-calorie engama-800, kodwa izazi eziningi zokudla zikhuluma ngezingozi zokudla okuqinile okunjalo.

Izimiso eziyisisekelo zokudla okunekhalori ephansi:

  1. Inani lamandla okudla ngesikhathi sokudla okunekhalori ephansi kufanele lincishiswe ngo-20-30% yenani elivamile ngokunciphisa ukudla okuqukethe amafutha nama-carbohydrate alula;
  2. Ukudla okunamafutha aphansi okuqukethe amaprotheni kufanele kunqobe ekudleni ukuze isisindo somzimba emzimbeni singahlupheki, futhi inqubo yokulahlekelwa isisindo ivela ngenxa yokushiswa kwamafutha, hhayi ukuncipha kwemisipha;
  3. Ama-carbohydrate alula kufanele akhishwe ngokuphelele, okungukuthi: ushukela, i-confectionery, iziphuzo ezinoshukela, kungcono ukudla ukolweni noma isinkwa se-bran esinkwa, kodwa kungabi ngaphezu kuka-100 g nsuku zonke;
  4. Kubalulekile ukuqinisekisa ukuthi ukudla okudliwa nsuku zonke akukho ngaphezu kwama-50 g wamafutha futhi akukho ngaphezu kwama-70 g wama-carbohydrates; kungcono ukudla amafutha emifino nokudla okunama-carbohydrate ayinkimbinkimbi, njengoba evuselela inqubo yokushisa amafutha emzimbeni;
  5. Inani likasawoti elidliwe ngesikhathi sokudla liyancipha kakhulu;
  6. Iziphuzo ezidakayo ngesikhathi sokudla okunekhalori ephansi azifakwa ngokuphelele;
  7. Ukudla - izikhathi ezinhlanu ngosuku ngezingxenye eziphakathi.

Ekudleni okunekhalori ephansi, kuzodingeka unciphise inani lamakholori adliwayo ngosuku kuphela, kodwa nosayizi wezingxenye ...

Ukudla okunekhalori ephansi isonto lonke

Ukudla okunekhalori ephansi kwesonto ngekhalori yansuku zonke yokudla kwama-calories angu-1100-1200 kuhlelwe kanje. Amafutha akufanele abe ngaphezu kwama-20% wengqikithi yekhalori edlayo. Ngokwesimo somzimba, lokhu kuqhathaniswa nama-60 g amantongomane noma izipuni ezi-2. amafutha yemifino. Amaprotheni ekudleni kufanele abe inani lika-60g ngendlela ye-fat-fat cottage shizi, inyama enomzimba. Ama-carbohydrate ekudleni kufanele abe nempilo - lezi yizinhlamvu, isinkwa sokusanhlamvu, imifino, izithelo. Ngokudla okunjalo okusikiwe kokuqukethwe kwekhalori, ungalahlekelwa isisindo kuze kufike ku-4 kg ngesonto.

Ukudla okunekhalori ephansi kwesonto kusekelwe kumaprotheni nokudla okunothe nge-fiber. Izitsha kufanele zishiswe noma zibhakwe kuhhavini, ngaphandle kokungeza amafutha noma amasoso. Ukudla kufanele kube ukudla okuphakathi izikhathi ezi-5 noma ezingu-6 ngosuku. Ukudla kwakusihlwa akufanele kube ngemva kuka-7pm. Udinga ukuphuza kuze kufike ku-2 amalitha amanzi ahlanzekile ngosuku. Futhi kusuka ku-liquid kuvunyelwe, itiye elingenashukela limnyama noma liluhlaza. Uma uphuza isiphuzo sesithelo noma i-compote, khona-ke bandisa okuqukethwe kwekhalori ekudleni, futhi lokhu kufanele kucatshangelwe.

Izinzuzo nezingozi zokudla okunekhalori ephansi

Inzuzo yokudla okunekhalori ephansi ukuthi kwenza kube lula ukulahlekelwa isilinganiso esingu-5kg ngesonto. Futhi asikho isidingo sokuyeka ukudla ngokuphelele, njengokuphuza ukudla noma ukuzila ukudla, futhi futhi uhlale kumkhiqizo owodwa, njengokudla kwe-mono, ngoba kuba yisicefe. Kodwa ukudla okunekhalori ephansi akukwazi ukwenza ngaphandle kobubi. Isisindo esilahlekile, njengomthetho, sibuya ngokushesha ngokwanele, ngakho-ke uma ufuna ukuhlanganisa umphumela, udinga ukushiya ukudla kancane kancane.

Futhi, i-minus iwukuthi ngenxa yokudla okunekhalori ephansi, ungase uzizwe ungaphilile, ukhathele, ngoba amandla ayadingeka ezinkambisweni ezibalulekile. Akunconywa ukuhlala ekudleni okunekhalori ephansi amasonto, ngoba ngokuhamba kwesikhathi, umzimba uvumelana nohlobo olusha lokudla, futhi inqubo yokulahlekelwa isisindo iyancipha. Futhi ngokuvamile ukudla okude kungaholela ekuphazamisekeni kwezinqubo ze-metabolic emzimbeni.

Ukudla okunekhalori ephansi okunenani lamandla okudla okungaphansi kuka-1000 kilojoule akunconyiwe ngokwezigaba izazi zokudla okunomsoco, ngoba kungabangela ukulimala okungenakulungiseka emzimbeni.

Ukudla okunekhalori ephansi: imenyu yeviki

Monday:

  • ibhulakufesi: i-oatmeal porridge 200g, upheke emanzini, i-apula 1pc, itiye eliluhlaza alimnandi;

  • isidlo sasekuseni sesibili: 150g ye-yogurt enamafutha aphansi ngaphandle kwezithasiselo;

  • isidlo sasemini: 200ml yesobho yemifino, 200g inhlanzi eshisiwe;

  • isidlo sasemini: ijusi likatamatisi;

  • : 150g yenkomo ebilisiwe, isaladi yemifino engu-150g, amanzi amaminerali.

NgoLwesibili:

  • ibhulakufesi: iqanda elibilisiwe, isinkwa 2 ama-pcs, itiye elingenashukela;

  • isidlo sasekuseni sesibili: i-apula;

  • ukudla kwasemini: 200g isobho lentili, 100g inyama ebilisiwe;

  • I-snack yantambama: 100g we-fat-fat cottage shizi;

  • isidlo sakusihlwa: 150g wezinhlanzi, okuphekwe kuhhavini, isaladi yemifino.

NgoMgqibelo:

  • ibhulakufesi: iphalishi le-buckwheat, hhayi elimnandi, elibilisiwe emanzini, itiye elingenashukela elinoju nolamula;

  • isidlo sasekuseni sesibili: i-kefir 1 ingilazi, isinkwa esigcwele okusanhlamvu 1 pc;

  • isidlo sasemini: i-250ml ye-borscht enamafutha, i-100g ye-veal ebilisiwe, isaladi ye-beet ebilisiwe ne-isipuni samafutha yemifino;

  • isidlo sasemini: i-grapefruit;

  • isidlo sakusihlwa: i-tuber eyodwa yamazambane abilisiwe, i-150g yezinhlanzi ezishisiwe.

ULwesine:

  • ibhulakufesi: iqanda elibilisiwe, i-toast, isigamu se-grapefruit, itiye elingenashukela;

  • isidlo sasekuseni sesibili: 100g ushizi we-fat-fat cottage shizi;

  • isidlo sasemini: isobho semifino engu-200ml, i-150g ye-chicken fillet, isaladi yemifino;

  • isidlo sasemini: amajikijolo ayi-100 g;

  • isidlo sakusihlwa: 70g ubhontshisi abilisiwe, 250ml we-kefir ephansi.

Friday:

  • ibhulakufesi: 200g wephalishi lamabele, 200ml wejusi yewolintshi esanda kukhanywa;

  • isidlo sasekuseni sesibili: i-peach noma i-apula;

  • isidlo sasemini: 200g wenyama yenkonyana ebilisiwe, 150g yesaladi yeklabishi, itiye elimnyama elingenashukela;

  • I-snack yantambama: 100g yezithelo ezomisiwe;

  • isidlo sakusihlwa: i-100g ye-fat-fat cottage shizi, i-apula noma i-orange.

NgoMgqibelo:

  • Imenyu yangoMsombuluko

NgeSonto:

  • Imenyu yangoLwesibili

shiya impendulo