Izincomo zokusungulwa kokudla kokulahlekelwa isisindo

Sonke sifuna ukuba mncane futhi sikhangele. Kodwa ngokuvame ukuphishekela isibalo esihle, sikhohlwa ngempilo yethu, isibonelo, ngokunciphisa kakhulu ukudla kwabo kuma-khalori angabalulekile ngosuku. Futhi lokhu kuholela eqinisweni lokuthi asigcini nje ukuyeka ukulahlekelwa isisindo ngokushesha, kodwa futhi siyabhubhisa umzimba wethu. Kukhona amacala abuyele emuva, lapho intombazane ithanda futhi ihlezi ekudleni "okulungile," kodwa isisindo uma simile, kuwufanele. Kulokhu, abahlengikazi baye bahlakulela izincomo ezijwayelekile zokudla okunomsoco kulabo abafuna ukunciphisa isisindo, ngokunamathela kuwo, imiphumela iyofika.
Okuqukethwe kwe-caloric kokudla kwakho kufanele kubalwe ngendlela yokuthi amandla ozothola ngokudla aphansi kunezindleko zakho zamandla. Uma isisindo somzimba sijwayelekile, ukuyigcina kulezinga kuzodingeka ukuthi ukukhuphuka kwamandla kuhambelane nezindleko zayo.

Kodwa-ke, okokuqala, qaphela ukuthi ukusetshenziswa kwamafutha namnandi kwakunciphisa. Ezimweni eziningana, lesi silinganiso esilula singanelisa ukuthola isisindo esihle. Lokhu ngokwayo sekuvele kuphumelele kakhulu. Kodwa-ke, kungenzeka ukufezekisa okuningi - ukunciphisa ingozi yezifo ze-endocrine, isifo se-coronary heart, ezinye izifo ezithile zezinto eziphilayo kanye nezinye izifo.

Yiziphi izimiso eziyinhloko zokudliwa lapho ukukhuluphala kubonakala? Bambalwa. Zama ukukhumbula ngekhanda lezi zidingo futhi uyisebenzise uma udala imenyu.

1. Okuqukethwe kwe-caloric kufanele kulinganiselwe (kunciphise), kodwa hhayi okuningi. I-Institute of Nutrition ye-Russian Academy of Medical Sciences ayincoma ukusetshenziswa kwezidlo nge-caloric ngaphansi kwe-600 kcal, ngoba i-acidosis ingahlakulela, ibhalansi engafanele ye-nitrogen ivela, i-uric acid e-serum yegazi, ubuhlungu enhliziyweni, i-electrocardiographic nezinye izinguquko. Ngokuvamile, kusetshenziselwa ukudla okunokhalori we-800 kuya ku-1800 kcal.
2. Okuqukethwe kwamafutha wesilwane kuncishisiwe. Futhi ingxenye yamafutha yemifino ikhuphuka ibe yi-50% yenani eliphelele lamafutha ekudleni (i-polyunsaturated fatty acids, egcwele amafutha yemifino, yenza kusetshenziswe amafutha).
3. Ukusetshenziswa okulinganiselwe ushukela "okusheshayo" (isibonelo, isithombo sebhitrudi noma ushukela).
4. Imikhiqizo eyandisa ukondla (izinongo kanye nokuhlunga) ayifakiwe.
5. Umzwelo we-satiety udalwe ngezindleko zemifino nezithelo, ezinomthamo we-caloric ophansi ngevolumu enkulu, kanye nokudla okungu-5-6 ngosuku (ngaphandle kokudlulisela ukwabelana okuyinhloko kokuqukethwe kwekhalori yansuku zonke amahora asuku).
6. Okuqukethwe kasawoti ekudleni kufinyelelwe ku-2-3 g kanye namanzi kuze kufike ku-1-1.5 amalitha, ezinsukwini ezishisayo zasehlobo - kuze kufike ku-2 amalitha.
7. Sebenzisa izinsuku zokulayisha, okubizwa nangokuthi "amandla e-zigzag".

Lona uhlu lwezidingo eziyinhloko zokuhlanganisa ukudla kwabantu abadumile. Kodwa-ke, kukhona "izinto ezincane" ezibaluleke kakhulu empilweni. Ngakho, isibonelo, kunconywa ukunciphisa ukudla okucebile nge-cholesterol. Uma kubantu abanobuhle inani lalo ekudleni lisesimweni esijwayelekile sika-600 mg, khona-ke abantu abakhuluphele akufanele babe ngaphezu kuka 300-400 mg. Ngaphezu kwalokho, kufanele kuqinisekiswe ukuthi ukudla kwanele okuqukethwe kwe-fiber yokudla (njengoba kushiwo ngaphambili, basiza ukususa i-cholesterol engaphezu komzimba nokuvimbela izifo eziningi), amavithamini, usawoti wamaminerali nezinye izinto eziphilayo ezisebenzayo.

Nciphise inani lamafutha ekudleni ekuqaleni kokufika ku-60-70 g, bese ufika ku-30-50 g. Amapulisi, amazambane, isinkwa esimnyama (noma umhlophe ngamagatsha), sebenzisa i-100-150 g ngosuku (akukho ngaphezulu!).

Ukusetshenziswa kobisi kuningi kakhulu. Izithelo namajikijolo bakhetha ukuthanda okumuncu nokumnandi nokumuncu.

Kusukela eziphuzweni, zithande izithelo nezithelo zamabhodlela ezishayiswa ngokushesha (ngaphandle kokufaka ushukela), itafula kanye namanzi amaminerali okwelapha, itiye eluhlaza, ikhofi ebuthakathaka ebomvu, i-infusions ye-hawthorn nezinye izitshalo zamavithamini. Utshwala kufanele lushiywe ngokuphelele.

Izitsha zinconywa kancane ngangokunokwenzeka kwimikhiqizo usawoti, inyama kanye nenhlanzi - ukupheka noma ukumisa (sebenzisa izinhlobo ezincane kuphela zamafutha). Khetha uketshezi, hhayi ukudla okuthosiwe, ngoba banamafutha amancane kanye neziqhumane. I-soups idla ingxenye enkulu yemifino - imifino, isithelo izikhathi eziningana ngesonto isigamu sechweba. Futhi ngokuvamile, khetha izitsha ezivela emifino, ikakhulukazi ezisha.

Ungafaki izinhlayiya ezinamandla zokubilisa inyama nenhlanzi, amafutha enyama, kanye nemikhiqizo-inhliziyo, amaphaphu, isibindi (zicebile kakhulu ku-cholesterol). Gwema inyama enenhlanzi nenhlanzi, izisisi zezimboni, ukhilimu, ushizi onamafutha aphezulu, futhi ngokujwayelekile wonke amanoni. Ukuvinjelwa kuwe kufanele kube yi-chocolate, i-cocoa, amaswidi, amaqebelengwane, ama-jams, amakhemikhali, i-jam, ama-pickle, ukubhema, ukudla okufakwe emathinini, okwesibhakabhaka, izinongo (pepper, lwesinaphi, njll) nezitshalo ezikhulisa ukudla, njengokuthi, i-horseradish, i-garlic (isithombo singafakwa ekudleni kweziguli ezikhuluphele, kuhambisane ne-gout, njengoba kunomphumela wesisu futhi kukhuthaza ukuphuma kwesawoti), i-sorrel, njll. Uma ukukhuluphala kuhambisana ne-high blood pressure, izitshalo eziqukethe i-magnesium usawoti (izaqathe, i-parsley, i-dill, inja rose, isiGreki i-eve ne-oatmeal porridge).

Isibonelo se-ration nsuku zonke ye-800 kcal
Isethi yemikhiqizo eseduze ne-calorie ye-800 kcal ingabonakala kanje:

• Kefir - 200 ml,
• Inhlanzi kanye nenyama kukhona amafutha aphansi - amagremu angu-100,
• I-egg - ucezu olu-1,
• I-yogurt yemvelo - amagremu angu-100,
• Butter - 10 g ngamunye,
• Ukhilimu omuncu - ama-gramu angu-10,
• Izaqathe, upelepele, utamatisi kanye neminye imifino - 200 amagremu,
• Amazambane - 100 amagremu,
• Ama-apula omuncu - amagremu angu-100,
• Amanzi - u-0,8-1,2 litre.
  

Isibonelo se-ration yansukuzonke ye-1200 kcal
Ukudla kwekhalori ye-1200 kcal, isethi yemikhiqizo yansuku zonke ivulekile:

• I-Kefir - 500 ml,
• Imikhiqizo yezinhlanzi - 100 g,
• Ukudla inyama yenkomo ephansi - ama-200 amagremu,
• Egg yenkukhu - 1 piece,
• Izithelo (ngaphandle kwamagilebhisi) - 300 g,
• Imifino - 200 g,
• Amazambane - 100 amagremu,
• Ubhontshisi - amagremu angu-20,
• Izithelo ezimile - 20 g,
• Butter - 10 g ngamunye,
• Usawoti - ama-gramu angu-2-3,
• Amanzi - 0,5 - 1 litre.
  

Isibonelo se-ration yansuku zonke ye-1600 kcal

• I-Kefir noma ubisi - 300 ml,
• Imikhiqizo yezinhlanzi - 100 g,
• Yidla inyama yenkomo yenkomo yenkukhu noma yenkukhu - ama-200 amagremu,
• I-egg - ucezu olu-1,
• Yogurt - 100 amagremu,
• Iklabishi - 300 amagremu,
• Imifino esele ingama-200 g,
• Amazambane - 200 g,
• Izithelo ezimile - 20 g,
• Butter - 20 g ngamunye,
• Amanzi - ilitha elilodwa.
  

Ukusetshenziswa kokudla okuphansi kwekhalori ngamakhilomitha angu-800-1000 ngosuku kuholela ekulahlekeni kwesisindo sika 1-1.5 kg ngesonto.

Kuwusizo ukwazi ukuthi emva kokukhula nokuthuthukiswa komzimba, emva kweminyaka engama-22-25, ukuqina kwezinqubo ze-metabolic kuqala ukuhla kancane kancane. Ukuphakama kwalokhu kunciphisa kungu-7-8% njalo eminyakeni eyishumi. Ngako-ke, uma uneminyaka yobudala, izimiso zokudla kufanele zinciphise. Khumbula lokhu njalo, okwenza ukudla kwakho.

Uma isisindo esiningi sihlangene nezifo zamathumbu, khona-ke imifino eluhlaza kufanele ikhunjulwe ekudleni, equkethe i-fiber eqinile, eqinile (isibonelo, iklabishi).

Ngokuqondene nenyama nezinkukhu, kufanele ziphekwe noma ziphekwe ngendlela yezicucu zomzimba. Isinkwa sinconywa imhlophe, kodwa hhayi esisha, kodwa sisodwa seminyaka emibili ubudala.

Kubalulekile ukukhumbula ukuthi ukusetshenziswa isikhathi eside kokudla okunciphise kubangela ukunciphisa umzimba. Lokhu kubangelwa ukuguquguquka kwesimo semvelo kwisilinganiso samandla esingahle (kukhona ukwehla ezingeni le-basal metabolism) futhi umuntu angaphinde abuyele. Ngakho-ke kunconywa ukuthi usebenzise futhi ukulayishwa kwezinsuku. Ama-zigzags anjalo ekudleni anikeze ukuphumula okwanele kwezixhobo zokufakelwa kwe-insulin ephakeme kakhulu. Kodwa-ke, ungathembeki kuphela ekudleni okuncishisiwe, udinga futhi ukuzivocavoca nokuzivocavoca. Eyinkimbinkimbi, lokhu kuzokuqinisekisa ukuthi ulahlekelwa isisindo esiqinile.