Ukudla okunempilo kokulahlekelwa isisindo: amamenyu, amathiphu nemithetho

Ubuhlobo bomphakathi ekuxhumaneni nomphakathi, amabhulogi, abaqeqeshi bezempilo kanye nethelevishini bahlale bekhuluma ngezinzuzo zokudla okunempilo, kodwa kuphela ulwazi lwe-10% luzophendula lo mshayeli kuyo yonke imibuzo. Ngakho-ke, sidale umhlahlandlela wokudla okunomsoco, lapho uzofunda khona: yini ukudla okunempilo; imithetho yayo eyinhloko, kungani kungenakuhlukile; Kuyini i-BJU nokuthi ungabala kanjani ama-kilojoule; uhlu lwemikhiqizo efanele yokulahlekelwa isisindo; imenyu yesonto; "u-lotion" owusizo wokubala kwekhalori.

Ukudla okunempilo - kuyini?

Ukudla okunempilo kuyinto yokudla okunomsoco nsuku zonke ama-carbohydrate, amaprotheni namafutha. Inombolo yamakhalori inikeza ukusebenza okugcwele komzimba futhi ivimbela ukuzuza kwesisindo. Lapho kugcinwa umbuso ofanele wokudla, i-microflora yamathumbu ibuyiselwa, imetabolism isheshayo, imfucuza yamanzi usawoti ijwayelekile, futhi amafutha amaningi kakhulu ahlukaniswa.

Imithetho 12 yokudla okunempilo - udle futhi ulahlekelwe isisindo

Umehluko phakathi kokudla okunempilo nokudla okuphansi kwekhalori wukuthi udla izikhathi ezingu-5 ngosuku (!) Futhi ujabulele ukudla. Isisindo sihamba, futhi umzimba uzalwa kabusha. Ukudla okunempilo akulona uhlu oluvusa amadlingozi lwezinqatshelwe, kodwa uhlu lwezenzo ngaphandle kokuthi ukulahlekelwa isisindo nokubuyiselwa kwempilo akunakwenzeka.

1. Ukudla kwasekuseni yilokudla okubaluleke kakhulu. Asikho isidlo sasekuseni esinenhliziyo enhle - ayikho isibalo esihle. Yebo, yebo, amantombazane, kuboniswa ngokuphindaphindiwe yizondlo zokudla. Ngaphandle kokudla ekuseni, "uphula" uhlelo lokugaya. Umphumela: ubuthakathaka, zhor ngehora leshumi, isimo sengqondo esibi, umthwalo ophindwe kabili ohlelweni lokugaya ukudla ngesikhathi sosuku.
2. Akunamaphesenti alamba! Sidla izikhathi ezingu-5-6 ngosuku, futhi imikhiqizo ewusizo kuphela. Ukudla kwasekuseni okugcwele, isidlo sasemini nesidlo + 2-3 ukudla okulula nezithelo / imifino / smoothies.
3. Bavuka, baxosha amazinyo abo, baphuza ingilazi yamanzi afudumele nge-1 tsp. uju kanye nocezu lwelamula. Ngakho siqala isisu esiteji "silungele ukudla kwasekuseni!". Ngemuva kwemizuzu engu-15 sidla.
4. Siphuza okungenani ama-1.5 amalitha amanzi ahlanzekile ngosuku. Amayisi, ama-teas, amaminerali awacatshangwa.
5. Imizuzu engu-15 ngaphambi kokudla okunomsoco, uphuze amanzi angu-200 ml, kepha awukwazi ukuphuza ukudla. Ngemuva kwemizuzu engu-20-30, yenza itiye elihlaza ngelamula, bese uphinde uphe amanzi.
6. O, ngizondwa ngo-18: 00. Ukudla kusho ukuthi awukwazi ukudla emva kwezinyanga eziyisithupha. Ukudla okunempilo kokunciphisa isisindo kukuvumela ukuba uqhume ngemuva kwe-20: 00, kodwa ubisi kuphela namahora angu-2-3 ngaphambi kokulala. Into esemqoka akumele ihambe ngaphezu komkhuba wansuku zonke we-BJU (yini, funda ngezansi).
7. Sihlela ukubuyekezwa kwesiqandisisi: ama-sausages, imayonnaise, isobho, izinsafu nemikhiqizo ebhemayo - kudoti. Sigcwalisa amashalofu emifino, imifino yenkukhu, izithelo kanye nama-yoghurts.
8. Sipheka kuphela umbhangqwana noma ku-multivarque! Abasizi bekhishi bagcina zonke izinto eziwusizo endle. Siyikhohlwa ngamazambane othosiwe, abamhlophe nama-pie.
9. Qala idayari yokudla. Leli yincwadi enemenyu eqoshiwe yokudla okunempilo ngesonto. Ngakho nakanjani ngeke uphule.
10. Yidla amnandi (ngisho nama-pie namaqebelengwane) kanye ngesonto ekuseni. Kodwa kuphela ngesilinganiso esilinganiselwe. Ukuphuza ikhekhe le-kilogram ngesinye isikhathi - ukubuyisela amanoni esiswini.
11. Ungaphuzi ikhofi. Kulimaza isisu, inhliziyo namazinyo.
12. Hlela ukulayishwa kwezinsuku kwi-kefir nama-apula.

Kungani ungadli ngokuhlukile? Akukho ukudla okunomsoco, okunomsoco kanye nokudla okunempilo. Ukudla okunempilo kungumzwelo omkhulu, amandla kanye nesithombe esihle.

Sibheka okuqukethwe kwe-caloric ne-BJU

I-BJU yisifinyezo seprotheyini, amafutha, ama-carbohydrate. Ukudla kokudla okuwusizo kuncike ngesisekelo somuntu ngamunye wendabuko yansuku zonke ye-BJU. Lokhu kungukuthi, sibala ukuthi umzimba uchitha amandla kangakanani (ama-calories) ngosuku ngomsebenzi ovamile. Ukuze ulahlekelwe isisindo, sithatha i-200-300 kcal kusuka kumphumela. Gcina isisindo - ungashintshi lutho, thayipha - engeza nekhalori kanye ne-fiz. umthwalo.

Ngombhalo weHarris-Benedict

Kubesifazane: 655 + (9.6 * isisindo) + (1.8 * ubude, cm) - (4.7 * yobudala) = OOV - inani elilodwa lemetabolism (kcal).

Manje yande nge-factor factor load:

• Indlela yokuphila yama-sedentary - 1, 2;
• Ukwenza imidlalo izikhathi ezintathu ngesonto - 1, 3;
• Ukuqeqesha izikhathi 4-5 ngesonto - 1, 5;
• Abadlali abaqeqeshiwe - 1, 8.

Kuvela: 655 + (9.6 * 45) + (1.8 * 158.5) - (4.7 * 21) = 655 + 432 + 285.3 - 98.7 = 1273.6 kcal / ngosuku. 1237.6 * 1.3 = 1655.68 kcal / ngosuku.

Futhi manje sizobala isimiso nsuku zonke somsoco ophilile wokunciphisa isisindo ku-BJU.

• Amaprotheni:
  • for low-1-1.5 g per 1 kg isisindo;
  • ukuze usebenze futhi usethe ubuningi be-1.8-2.5 g ngehora elilodwa lesisindo.
• Amafutha: 1 g ngalinye nge-1 kg yesisindo;
• Ama-carbohydrate: 5 g nge-1 kg yesisindo somzimba.

Ku-1 gram iqukethe i-kcal:

• amaprotheni - 4 kcal;
• amafutha - 9 kcal;
• ama-carbohydrate - 4 kcal.

Sibheka (isisindo esinemibandela esingama-45 kg):

• B (1.5 * 45 * 4) = 270 kcal;
• † (1 * 45 * 9) = 405 kcal;
• Y (5 * 45 * 4) = 900 kcal.

Ingqikithi: 1575 kcal.

Ukuze ulahlekelwe isisindo, wehlisa inani lama-carbohydrate kuya ku-4-3 amagremu ngosuku. Ukwandisa imisipha yegazi - ukwandisa amaprotheni. Izinguquko ekudleni zihamba kancane kancane, hhayi ngaphezu kwezingu-10% zemali.

Imenyu yokudla okumnandi ngosuku

Sinikeza izinhlobo eziningana zokudla kwasekuseni, ukudla kwasemini, isidlo sakusihlwa kanye nokudla okudla okulula, okuvela kuwo ongabhala kalula uhlelo lokudla lwamasonto onke.

8:00 ekuseni

1. Oatmeal ngobisi 0% + omisiwe omisiwe / ama-apricot omisiwe + 1 tsp. cellulose.
2. I-Millet iphalishi ngobisi 1,5% + ama-apricot omisiwe + 1 tsp. uju.
3. Amaqanda amabili abilisiwe ashubile + inhlamba yesinkwa esimnyama + isaladi yemifino (ukugqoka: amafutha omnqumo + umnyama omnyama).
4. Gweba nge-apricot / omisiwe / ubhanana + 1 tsp. ukhilimu omuncu + isinkwa

10:00 Snack №1

1. I-smoothie yama-apula + isinamoni + izaqathe
2. Iphule elimnandi nelomuncu elimnandi + ingilazi ye-kefir;
3. Izithelo zihlanzekile (ngaphandle kwebhanana, amagilebhisi);
4. Izithelo ezimile + ama-walnuts + kefir.

13: 00

1. Imfucumfucu yemifino yokudla imifino + yezinkukhu;
2. Isobho eliphansi kakhulu elinamafutha amagremu angu-150;
3. Isifuba sezinkukhu esinezinkukhu eziqubuzelayo (amakhowe, utamatisi, ushizi);
4. Amazambane abhakiwe (izingcezu ezingu-2-3) nge ukhilimu, amakhambi namakhowe + isaladi yemifino.

16:00 I-Overshot inombolo yesi-2

1. I-smoothie yama-apula + isinamoni + izaqathe
2. Iphule elimnandi nelomuncu elimnandi + ingilazi ye-kefir;
3. Izithelo zihlanzekile (ngaphandle kwebhanana, amagilebhisi);
4. Izithelo ezimile + ama-walnuts + kefir.

Ngehora lesishiyagalombili ekuseni

1. Inhlanzi nemifino ebhaka kuhhavini;
2. Ubhontshisi obomvu noma ama-soya ane isaladi yemifino + 70 g yenyama yenkukhu;
3. Irayisi yasendle nama-mushroom + imifino;
4. Izinhlanzi zezinhlanzi zinezinhlanzi ezincane.

Imikhiqizo enempilo yokulahlekelwa isisindo - ukuthengwa kwesabelomali

Ukudla ngokufanele - akusho ukubiza. "Angikwazi ukuthenga inkukhu, ayikho imali yezithelo, nezinhlanzi ngokujwayelekile ngezintengo eziphezulu-zulu," ziyizizathu zokuthi azihambisani nalokho okuyiqiniso. Bala ukuthi kungakanani ukudla okusheshayo, ama-sausage, ushizi, amazambane, ibhotela nezinye izinyanga ezinyangeni. Futhi ubale inani lokudla okudliwayo ngesikhathi esisodwa.

Ukudla okunempilo kusho izingxenye zama-75-150 amagremu womkhiqizo owodwa, futhi udla ukudla okulula 1-2. Lokhu akulona nje okuwusizo, kodwa ukonga.

Siye sahlela uhlu lokudla okunempilo olungeke lushaye isikhwama.

Ukudla okuphezulu amaprotheni:

• imvelaphi yezilwane: izinkukhu, inyamazane enamafutha, amaqanda, inhlanzi, i-cottage shizi, ushizi, ukhilimu omuncu, ubisi, i-kefir;
• Imvelaphi yemifino: i-soy, amantongomane, i-oatmeal, i-semolina, i-macaroni (izinhlobo ezinzima zezitshalo), i-millet, irayisi, amakhowe, i-pearl ibhali.

Imikhiqizo enamafutha angenalutho : imifino, umnqumo, i-linseed, i-pumpkin oil. Iminqumo, imbewu, amantongomane. Ukunikeza umzimba ngamafutha, uphuze ekuseni ekuseni 1 tsp. amafutha ngemva kwesilazi samanzi.

I- carbohydrate ewusizo: izithelo, imifino, i-lentils, soy. Amahlumela, amabhanana, izaqathe, ama-beet - adle ngobuncane. Ukudla okudlalwa yi-carbohydrate kuhle: ama-apula, i-sauerkraut, i-citrus, i-kiwi, i-cherry, i-plum, i-pear, i-strawberry, utamatisi, ukhukhamba, amakhowe, igromegranate.

"I-lotion" ewusizo yokubala kwekhalori

Bhala okuqukethwe kwekhalori yemikhiqizo, ubale igramu ngayinye ekudleni / kwansuku zonke izinsuku ezingu-7 ngesonto! Kuyinto embi, akunjalo? Ngaphansi kokwesaba, ukuthuthukiswa kwedijithali akuzange kunganaki ukudla okunempilo futhi kudala izinhlelo zokusebenza zokubala zekhalori ongazifaka kugajethi yakho:

• Ama-khalori aphikisana ne-FatSecret;
• Ukubala kwekhalori kusuka ku-Yauheni Bulat;
• I-MyNetDiary Calorie Counter PRO;
• Ukwakhiwa kwemikhiqizo evela kuSergey Nesterov;
• Okuqukethwe kwe-caloric yemikhiqizo evela ku-Nebulus.

Sithemba ukuthi awunayo imibuzo mayelana nokuthi ungadla kanjani kahle!