Uma sibala inani le-calorific lokudliwa kwansuku zonke komuntu omdala, singabona okubaluleke ngokweqile kwendabuko. Kukhona ikhalori eningi ngokweqile - ukucindezeleka, imikhuba yokudla nokunye okuningi. Lokhu okweqile kwamakholori kuholela ekusungulweni kwamafutha omzimba, izinso, isibindi, isisu kanye nesistimu yenhliziyo. Ukushintsha isimo kuzosiza ekudleni okuphansi kwekhalori, ukudla kwansuku zonke kwamakhalori kuma-abesifazane kufanele kube kusuka ku-1000 kuya ku-1500 kcal, kumadoda avela ku-2000 kuya kuma-2200 kcal. Ukudla okuphansi kwekhalori yisisombululo senkinga ephezulu yekhalori.
Ukudla okuphansi kwekhalori kuncike ekutheni lapho umuntu eqala ukunciphisa okuqukethwe kwekhalori yesikhala sansuku zonke ezingeni elifunayo, umzimba uyashintsha ekusebenziseni izinqolobane ezinamafutha. Ngakho-ke, ukwehlisa isisindo esisheshayo akukona isikhathi eside, kepha ngokuphumelelayo, amaviki amabili ku-7 kilogram. Kancane kancane umzimba ujwayele ukudla okuphansi kwekhalori, usebenza ngokuphumelelayo, kuyilapho udinga ukudla okuncane.
Ukudla okuphansi kwekhalori - ukwehluleka
Ukungalungi kokudla okuphansi kwekhalori kuxhomeke kumuntu ngokwakhe. Kunezinhlobo nezindlela eziningi zokuxazulula ngempumelelo le nkinga. Udinga ukulungiswa kwengqondo ukuqhuba ukudla, wazi izimiso zokudla okunomsoco.
Imithetho nezincomo zokudla okuphansi kwekhalori
Okuqukethwe kwe-caloric akukwazi ukunciphisa ngezansi kwezinga ngalinye elibalwe. Uma umuntu ezama ukulahlekelwa isisindo ngokushesha, lokhu kuzomholela kumphumela ohlukile, umzimba ngeke ubekezelele imithwalo enjalo. Ukudla okuphansi kwekhalori, uzobona njengesiginali yendlala futhi uthathe izinyathelo zokunambitha ngokushesha ukudla okudliwe bese wenza izitolo ezilahlekile lapho ukudla kubuyela emuva evamile.
I-calorie ephansi yokudla iyasebenza futhi ilula, amaviki amabili ikuvumela ukuba ulahlekelwe isisindo kuya kuma-kilogram ayisithupha. Isisindo sinciphisa ngokushesha futhi umphumela ubonakala ngokushesha. Kufanele uthathe ngokungathí sina ukudla okuphansi kwekhalori. Imikhiqizo kufanele ikhethwe nge-carbohydrate ephansi, ama-calories wokubala nsuku zonke. Ukudla kwansuku zonke kwabesifazane akufanele kube ngaphezu kuka-900-1000 kilojoule ngosuku, futhi okungaphezu kuka-1500 amakholori amadoda. Njengoba kunikezwe okuqukethwe kwe-caloric yemikhiqizo, ungenza imenyu, futhi usebenzise leyo mikhiqizo enomthelela wokulahlekelwa isisindo nokushisa.
I-Grapefruit
Ukwehlisa i-insulini egazini, kunciphisa umuzwa wendlala, kunciphisa isifiso sokudla. Ukwandisa ukuzivikela kanye nokuhlanza umzimba wakho wejusi lamagilebhisi kusuka ku-slag, uma uhlanganiswe nejusi le-citrus. Uma udla ingxenye yesine yamagilebhisi ngaphambi kokudla, ungashisa ama-calories angu-800.
Itiye elihlaza
Icebile kuma-antioxidants ahlukahlukene, avikela imithwalo yegazi, inhliziyo futhi ayithinte izinqubo ze-metabolic emzimbeni. Kufanele uphuze izibuko ezingu-5 zetiye elihlaza ngosuku bese ulahlekelwa yi-kilocalories engu-70. Udinga ukuyidla isigamu sehora ngemuva kokudla.
I-Ananas
Liqukethe igazi, lihlanza amathumbu, lishukumise ukugaya. Izakhiwo eziyinhloko zephayinaphu - ukuhlukaniswa kwamaprotheni namafutha okushisa emangqamuzaneni. Inqubo ngokwayo ivela emahoreni angu-24 ngemuva kokungenisa. Uma kukhona kungenzeka, udinga ukuyisebenzisa nsuku zonke.
I-Asparagus
Kususa amanzi okweqile emzimbeni, futhi ngaphezu kwalokho, i-asparagus iyamnandi. Uma uyisebenzisa nsuku zonke izinsuku ezingu-14 kumagremu angu-500, ungalahlekelwa ku-3 kilogram.
Amapheya nama-apula ahambisana kahle phakathi kokudla, njengendlela yokudla, abacebile ku-pectin. Amantongomane angaphansi kwamapine angasetshenziselwa ukudlala ama-salads futhi anciphise ukudla.
Ngeziphuzo ezibandayo, umzimba ugcwele, futhi inqubo yokugcwalisa iqhubeka isikhathi eside, kanti ukugaya isobho elibandayo kudla amakholori amaningi. Le nhlanzi imisiwe kahle, futhi amafutha angaphezu kokuhlehliswa. Ukusajingijolo okusha noma efriziwe nganoma yisiphi isamba sihlukanisa amafutha futhi sitshiswa kalula.
Imenyu yokudla yekhalori ephansi
Ukudla kwasekuseni - i-oatmeal, itiye elihlaza kanye ne-asparagus.
I-2-nd ibhulakufesi - elilodwa eliphakathi kwe-apula noma i-apula.
Isidlo sakusihlwa - I-beef broth nemifino, itiye eliluhlaza kanye no-¼ piece of grapefruit.
Snack - ama-30 amagremu ama-alimondi, i-orange.
Dinner - inhlanzi ene-steamed ngaphandle kosawoti, i-ananas.
Ukudla okuphansi kwekhalori - izinsuku ezingu-4 ku-curd nobhanana
Ukudla okuphansi kwekhalori ngenxa yokuqukethwe kwekhalori yemikhiqizo kusebenza izimangaliso. Ama-kilogram awahambanga ngokushesha, kodwa emva kwezinsuku ezingu-5, kodwa amakhilogremu angeke abuyele emuva. Sikunikeza inketho yokudla okuphansi okukhalori: i-banana-curd. Ngokusho kochwepheshe, uma udla ubhanana ne-cottage shizi nsuku zonke izinsuku ezingu-4, ungalahlekelwa kufike ku-3 kg.
Lokhu kudla kusetshenziselwa ukuhlanza umzimba wezinto eziyingozi, futhi ukuze ulahlekelwe isisindo. Ukudla okulula, udinga ukudla phakathi kwezinsuku zokuqala ezingu-1 zezithelo kanye ne-cottage shizi.
Futhi ngosuku lwesi-2 no-4 th, kufanele udle ubhanana nokudla okunamaprotheni aphezulu. Ngesikhathi sokudla kwe-banana-curd, udinga ukondla amanzi amaningi. Kungaba itiye eluhlaza olungenasiphuzo namanzi namanzi amaminerali. Ukuze uthole umphumela omkhulu, udinga ukuhlanganisa ukudla nokuzivocavoca.
Lokhu kudla kufanele kuphindwe okungaphezu kwe-1 isikhathi ngenyanga. Ukuze ungalimazi umzimba, kubalulekile ukufeza lesi simo. Lokhu kudla kubekezelela kahle, akudingeki ukuthi kusetshenziswe umuntu osebenzisa lokhu kudla okokuqala. Ngokuhlukile, udinga ukugqamisa imenyu yebhanana ne-cottage shizi.
Ekuphetheni, sinezela ukuthi ukudla okunomsoco ophansi okuvumela ukuthi umzimba ulahlekelwe isisindo ukuze amaphilisi alahlekile angabuyeli. Yakha ukudla kwakho, uzame futhi ungakhohlwa ngemithetho eyisisekelo yokudla okuhlukene. Ukuziqaphela, ngeke nje ulahlekelwe isisindo, kodwa futhi uzokuthuthukisa impilo yakho.