Iingcebiso zokuqulunqwa kwesondlo sokulahlekelwa ubunzima

Sonke sifuna ukuba mncinci kwaye sikhangele. Kodwa ngokuphindaphindiweyo ekuphishekeleni umfanekiso obalaseleyo, sikhohlwa malunga nempilo yethu, umzekelo, ngokunciphisa kakhulu ukutya kwabo kwii-calories ezingabalulekanga ngosuku. Kwaye oku kukhokelela ekubeni asiyeki nje ukulahlekelwa sisisindo ngokukhawuleza, kodwa sinokutshabalalisa umzimba wethu. Kukho neemeko eziguqukayo, xa intombazana ithanda kwaye ihlala "ekunene" ekudleni, kodwa isisindo simi, sinokubaluleka. Kule nkalo, abaculi bezilwanyana baye baqulunqa iingcomo eziqhelekileyo kwisondlo kulabo abafuna ukunciphisa ubunzima, ngokunamathela kuyo, iziphumo ziya kuza.
Umxholo weCalor of your diet should be calculated in the way that the energy you will receive with food is lower than your energy expenditure. Xa ubunzima bomzimba buqhelekileyo, ukuyigcina kule nqanaba kuya kufuneka ukuba ukunyuka kwamandla kuhambelane nenkcitho yayo.

Nangona kunjalo, okokuqala, qwa lasela ukuba ukusetyenziswa kwamanqatha kunye namnandi kumncinci. Kwimizekelo yamatyala, le milinganiselo elula inokwanela ukufumana ubunzima obukhulu. Oku ngokwayo sele kusele impumelelo enkulu. Nangona kunjalo, kunokwenzeka ukufezekisa ngakumbi - ukunciphisa umngcipheko weengxaki ze-endocrine, izifo zentliziyo ye-coronary, ezithile ze-oncological nezinye izifo.

Yiyiphi imigaqo ephambili yokutya xa ukugqithisa kubonakala? Bambalwa. Zama ukukhumbula ngeemfuno ezi zinto kwaye uyisebenzise xa udala imenyu.

1. Umxholo we-caloric wokutya kufuneka ulinganiselwe (unciphise), kodwa kungabi kakhulu. ISikhungo seZondlo se-Russian Academy yezoNzululwazi zonyango asicebisi ukusetyenziswa kwezidlo kunye nomxholo wekhalori engaphantsi kwama-600 kcal, kuba i-acidosis ingahlakulela, ibhalansi ye-nitrogen engabonakali ibonakala, i-uric acid kwi-serum yegazi, intlungu entliziyweni, i-electrocardiographic nezinye iinguqulelo. Ngokuqhelekileyo, isetyenziswe ngokutya kwekhalori ye-800 ukuya kwe-1800 kcal.
2. Umxholo weemfuyo zezilwanyana zancitshiswa. Yaye isabelo samafutha wemifuno senyukela kuma-50% esibalo samanqatha ekudleni (i-polyunsaturated fatty acids, ezityebi kwiifuno zemifuno, ukuvuselela ukusetyenziswa kwamanqatha).
3. Ukusetyenziswa okukodwa kweeshukela "ngokukhawuleza" (umzekelo, ibhotela okanye ushukela).
4. Iimveliso ezandisa ukondla ukutya (iziqholo kunye nenkqubela) zifakiwe.
5. Ukuvakalelwa kwezinto ezixhamlayo kudala ngexabiso lemifuno neziqhamo, ezinomxholo ophantsi we-caloric umthamo omkhulu, kunye nokutya oku-5-6 ngosuku (ngaphandle kokudlulisela isabelo esiyinhloko somxholo wekhalori ngosuku).
6. Umxholo weetyuwa ekudleni ulinganiselwe kwi-2-3 g kunye namanzi ukuya ku-1-1.5 ilitha, kwiintsuku ezitshisayo zasehlobo-ukuya kwi-2 ilitha.
7. Sebenzisa ukulayisha iintsuku, ezibizwa ngokuba yi "zigzag" amandla.

Le yoluhlu lweemfuno eziphambili zokuhlanganisa ukutya kwabantu abanamafutha. Nangona kunjalo, kukho "izinto ezincinane" ezibaluleke kakhulu kwimpilo. Ngoko, umzekelo, kucetyiswa ukunciphisa ukutya okunotye kwi-cholesterol. Ukuba abantu abanempilo ubuninzi bokutya kusemgangathweni we-600 mg, ngoko ke abantu abagqithisileyo kufuneka bangabi ngaphezu kwama-300-400 mg. Ukongeza, kufuneka kuqinisekiswe ukuba ukutya kukwanele umxholo wefayibha yokutya (njengoko kushiwo ngasentla, banceda ukususa i-cholesterol engaphezu komzimba nokukhusela isibalo sezifo), iivithamini, iindidi zamaminerali kunye nezinye izinto eziphilayo ezisebenzayo.

Ukunciphisa inani leenqatha ekudleni ekuqaleni ukuya kuma-60-70 g, uze ufike kwi-30-50 g. Iipulates, iitapile, isonka esimnyama (okanye umhlophe nge-bran), sebenzisa i-100-150 g ngosuku (akukho!).

Ukusetyenziswa kweMil kuninzi kunamafutha. Iintyatyambo kunye namajikijolo bakhetha ukunqwenela okumuncu kunye okumnandi kunye okumuncu.

Ukususela kwiziphuzo, khetha ukwenziwa kweziqhamo ezintsha kunye neeberry zintlobo ze-unsaturated (ngaphandle kokungezwa kweswekile), itafile kunye namanzi amachiza amachiza, itiye eluhlaza, ikhofi eluhlaza, i-hawthorn nezinye izityalo ze-vitamin. Utywala kufuneka umshiywe ngokupheleleyo.

Izidlo zicetyiswa kangangoko kunokwenzeka kwityuwa, inyama kunye neentlanzi iimveliso - upheke okanye utyumle (sebenzisa kuphela iintlobo zeoli eziphantsi). Yithatha i-steam, kungekhona ukutya okuthosiweyo, kuba banamafutha amaninzi kunye nezicatshulwa. Iisobho zidla kakhulu inxalenye yemifuno - imifuno, iziqhamo eziliqela ngeveki kwisiqingatha sechweba. Kwaye, ngokubanzi, khetha izitya ezivela kwimifuno, ngokukodwa ngokutsha.

Ungazibandakanyi iingxube ezinamandla zokubilisa zenyama kunye nentlanzi, amanoni enyama, kunye nemveliso-intliziyo, imiphunga, isibindi (batyebi kakhulu kwi-cholesterol). Gwema inyama enamafutha kunye neentlanzi, i-sausages zorhwebo, ukhilimu, i-cheeses ene-fat content, kwaye ngokubanzi onke amanqatha. Ukuvinjelwa kuwe kufuneka ube yi-chocolate, i-cocoa, iifomese, iigleke, i-jams, i-jams, i-jam, i-pickles, i-smoked, i-pickled kunye nokutya okusemathinini, i-spice (pepper, isardard, njl.) Kunye nezityalo ezikhuthaza ukutya, i-garlicadish, i-garlic (isithombo singabandakanywa ekudleni izigulane ezigqithiseleyo, zihamba kunye ne-gout, njengoko inesiphumo sokuguquka kwaye ikhuthaza ukuphuma kweetyu), i-sorrel, njl njl. Ukuba ukukhuluphala kukuhamba kunye neengozi zengcinezelo, izityalo ziqukethe i-magnesium salts (izaqathe, iparsley, idill, inja yavuka, isiGrike i-eve ne-oatmeal porridge).

Umzekelo wemihla ngemihla ye-800 kcal
Isethi esicatshulwayo seemveliso kunye nokutya kwekhalori ye-800 kcal ibonakala ngathi:

• Kefir - 200 ml,
• Intlanzi kunye nenyama zi-fat-fat-100 grams,
• Egg - 1 piece,
• I yogurt yemvelo - 100 grams,
• I-Butter - 10 g nganye,
• Ukhilimu omuncu - igramu ezili-10,
• Iikroti, i-pepper, utamatisi kunye neminye imifuno - 200 amagremu,
• Iipatates - 100 amagremu,
• Iipilisi ezinamanzi - 100 grams,
• Amanzi - 0,8-1,2 ilitha.
  

Umzekelo wemihla ngemihla ye-1200 kcal
Ukutya kwekhalori ye-1200 kcal, isethi yemihla ngemihla ikhululekile:

• Kefir - 500 ml,
• Imveliso yeentlanzi - 100 g,
• Inyama ye-fat fat-fat (200 grams)
• I-inkukhu yenkukhu-i-1 piece,
• Izithelo (ngaphandle kwamagilebhisi) - 300 g,
• Imifuno - 200 g,
• Iipatates - 100 amagremu,
• Ubhontshisi - 20 amagremu
• Izityalo ezomileyo - 20 g,
• I-Butter - 10 g nganye,
• Ityuwa - 2-3 grams
• Amanzi - 0,5 - 1 litre.
  

Umzekelo wemihla ngemihla ye-1600 kcal

• Kefir okanye ubisi - 300 ml,
• Imveliso yeentlanzi - 100 g,
• Inyama yenkomo yenkomo enqatha okanye enkukhu - 200 amagremu,
• Egg - 1 piece,
• Yogurt - 100 grams,
• Iklabishi - 300 gram,
• Imifuno eseleyo i-200 g,
• Iipatata - 200 g,
• Izityalo ezomileyo - 20 g,
• I-Butter - 20 g nganye,
• Amanzi - 1 litre.
  

Ukusetyenziswa kwe-calori ephantsi kwee-800-1000 iikorikhi ngosuku kukukhokelela ekulahlekeni kwesisindo esingu-1-1.5 kg ngeveki.

Ku luncedo ukwazi ukuba emva kokukhula nokuphuhliswa kwendalo, emva kweminyaka engama-22-25, ubunzima beenkqubo zokuqhaqhaqhaqhaqalayo buqala ukunciphisa kancane kancane. Ubukhulu balohla kwehla ku malunga ne-7-8% yonke iminyaka eyi-10. Ngoko ke, ngokudala, imimiselo yokutya kufuneka iyancipha. Khumbula oku njalo, ukwenza ukutya kwakho.

Ukuba ubunzima obuninzi buhlanganiswe nezifo zesisu, ngoko imifuno eluhlaza kufuneka ingabandakanywa kwisondlo, equkethe i-fiber eqinile, eqinile (umzekelo, iklabishi).

Ngokuphathelele inyama kunye neenkukhu, kufuneka ziphekwe okanye ziphekwe ngendlela ye-cutlet yesibini. Isincomo sinconywa imhlophe, kodwa ingasandulanga, kodwa sinye iintsuku ezimbini.

Kufanelekile ukukhumbula ukuba ukusebenzisa ixesha elide lokutya okuncitshiswa kukhokelela ekunciphiseni ukulahleka kwesisindo. Oku kubangelwa ukulungelelaniswa kwendalo kunye nokulinganiswa kwamandla emandla (kukhona ukwehla kwinqanaba le-basal metabolism) kwaye umntu unokubuya kwakhona. Ngako-ke kucetyiswa ukuba ufake isicelo sokukhupha iintsuku. Iigzags ezinje ekudleni zibonelela ngokuphumla okwaneleyo kwezixhobo ze-insulin eziphambili. Nangona kunjalo, ungathembeli kuphela ekudleni okuncitshisiweyo, kufuneka usebenzise nokuzivocavoca. Kwinkimbinkimbi, oku kuya kuqinisekisa ukuba ulahlekelwa ngumzimba.