Ukutya okunempilo ekulahlekeni kwesisindo: amamenyu, iingcebiso kunye nemithetho

Ulwalamano loluntu kwiintanethi zentlalo, iiblogi, abaqeqeshi beempilo kunye nomabonwakude bahlala bethetha ngezibonelelo zesondlo esifanelekileyo, kodwa kuphela i-10% yolwazi iya kuphendula impendulo kuyo yonke imibuzo. Ngoko ke, senze isikhokelo sokutya okunempilo, apho uya kufunda: yintoni ukutya okunempilo; imigaqo yayo eyintloko, kutheni kungenjalo; yintoni i-BJU kunye nendlela yokubala iikhalori; uludwe lwemveliso elungileyo yokulahlekelwa kwesisindo; imenyu yeveki; luncedo "lotion" lokubala kwekharori.

Ukutya okunempilo - yintoni na?

Isondlo esifanelekileyo isondlo esilungelelaniso seentsuku ze-carbohydrate, iiprotheni kunye namafutha. Inani leekhalori linikeza ukusebenza ngokugcwele komzimba kwaye livimba ukuzuza ubunzima. Xa ulawulo olufanelekileyo lokutya lugcinwa, i-microestyle yamathumbu ibuyiselwa, i-metabolism ikhawuleza, i-metabolism yamanzi isetabolism iyaqhelekanga, kwaye i-fat fat excessive is divided.

Imithetho eyi-12 yokutya okunempilo - udle kwaye ulahlekelwe isisindo

Ukwahlukana phakathi kokutya okunempilo kunye nezidlo eziphantsi kweekhalori kukuba udla amaxesha ama-5-6 ngosuku (!) Kwaye ujonge ukutya. Ubunzima buhamba, kwaye umzimba uphinde uzalwe. Ukutya okunempilo akulona uluhlu oluvuthayo lwezinto zokuthintela, kodwa uluhlu lwezenzo ngaphandle kokulahlekelwa kwindleko nokubuyiswa kwempilo akunakwenzeka.

Isidlo sakusasa siyisidlo esibalulekileyo. Akukho sidlo sasekuseni - akukho mfanekiso omhle. Ewe, ewe, amantombazana, ngokuphindaphindiweyo kuboniswa ngabaphili bezondlo. Ngaphandle kokutya kusasa, "uphula" inkqubo yokutya. Isiphumo: ubuthakathaka, zhor nge-10 yintsimbi, isimo sengqondo esibi, umthwalo ophindwe kabini kwinkqubo yokugaya ukutya emini.
AKUBA ulambile! Sidla amaxesha ama-5-6 ngosuku, kunye nemveliso eluncedo kuphela. Ukudla kwasekuseni okupheleleyo, isidlo sakusihlwa kunye nesidlo sakusasa + 2-3 iintlanzi kunye neziqhamo / imifuno / i-smoothies.
Bavuka, baxuba amazinyo abo, baphuza iglasi yamanzi afudumele kunye ne-1 tsp. ubusi kunye neqhekeza lemon. Ngoko siqala isisu kwisiteji "silungele ukutya kwasekuseni!". Emva kwemizuzu eyi-15 sidla.
Siphuza ubuncinane i-1.5 ilitha amanzi aphelileyo ngosuku. Iijusi, iifayi, amaminerali aziqwalaselwa.
Imizuzu engama-15 phambi kwesidlo esinomdla, sisela 200 ml amanzi, kodwa awukwazi ukusela ukutya. Emva kwemizuzu engama-20 ukuya kwimizuzu engama-30, yenza itiye eluhlaza kunye ne-lemon, uze uphinde ufike amanzi kwakhona.
Oh, ndithiywe ngo-18: 00. Ukutya kuthetha ukuba awukwazi ukuyidla emva kwesithandathu. Ukutya okunempilo ekulahlekeni kwesisindo kukuvumela ukuba uqhube emva kwe-20: 00, kodwa ubisi kuphela kunye namahora amathathu ngaphambi kokulala. Into ephambili akuyi kuhamba ngaphaya komgangatho wemihla ngemihla ye-BJU (yintoni na, funda ngezantsi).
Sihlela ukuhlaziywa kwefriji: i-sausages, i-mayonnaise, i-ketchup, i-sausages kunye nemveliso yokubhema Sifaka iityuli kunye nemifuno, iifletti yenkukhu, iziqhamo kunye neeyoga.
Sipheka kuphela isibini okanye kwi-multivarque! Abakhuseli beC Kitchen bagcina zonke izinto ezincedo kwisitya. Siyalibala malunga namazambane othosiweyo, abamhlophe kunye nama-pie.
Qala idayari yokutya. Le ncwadana eneemenyu epeyinti yokutya okunempilo kwiveki. Ngoko ngokuqinisekileyo awuyi kuphula.
Yidla amnandi (kunye nama-pie kunye namaqebelengwane) kanye ngeveki ekuseni. Kodwa kuphela kwiqondo elilinganayo. Ukuphula ikhekhe yeekhilogram kwindawo eyodwa - ukubuyisela amanqatha esiswini.
Ungaphuzi ikhofi. Inobungozi kwisisu, intliziyo namazinyo.
Hlela ukukhulula iintsuku kwi-kefir kunye nama-apula.

Kutheni ungeke udla ngokuhlukileyo? Ukutya okunomsoco, okunomsoco kunye nokutya okunempilo akukho. Ukutya okunempilo ngumoya omkhulu, amandla kunye nomfanekiso omhle.

Sijonga umxholo we-caloric kunye ne-BJU

I-BJU imfutshane yeprotheni, i-fat, i-carbohydrate. Ukutya kokutya okunomsoko kwakha ngokusekelwe kumlinganiselo ngamnye wemihla ngemihla yeBJU. Oko kukuthi, sibala ukuba umzimba ungakanani amandla (iikhalori) ngosuku ngomsebenzi oqhelekileyo. Ukulahlekelwa isisindo, sithatha i-200-300 kcal kwisiphumo. Gcina ubunzima - ungatshintshi nantoni na, thayipha - yongeza kunye nekhalori kunye ne-fiz. umthwalo.

Ngohlobo lweHarris-Benedict

Kubafazi: 655 + (9.6 * ubukhulu) + (1.8 * ubude, cm) - (4.7 * ubudala) = OOV - i-metabolism iyonke (kcal).

Ngoku ukwandisa ngumthwalo wenyama:

Indlela yokuphila yokuhlala ngokwexesha elide - 1, 2;
Ukwenza imidlalo 1-3 ngeveki - 1, 3;
Ukuqeqesha ama-4-5 ngeveki-1, 5;
Abadlali bezemidlalo - 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.

Kwaye ngoku siza kubala umgangatho wansuku zonke wokutya okunomsoco wokunciphisa ubunzima kwi-BJU.

Iprotheni:
- kwimisebenzi ephantsi 1-1.5 g nge-1 kg yesisindo;
- ukusebenza kwaye usethe ubunzima be-1.8-2.5 g nge-1 kg yesisindo.
Amafutha: 1 g nge-1 kg yesisindo;
I-carbohydrates: 5 g nge-1 kg yesisindo somzimba.

Ku-1 gram iqukethe i-kcal:

protein-4 kcal;
amafutha - 9 kcal;
i-carbohydrates - 4 kcal.

Siyicinga (ubunzima obunemiqathango ye-45 kg):

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

Iyonke: 1575 kcal.

Ukunciphisa ubunzima, unciphisa inani lama-carbohydrate ukuya kwi-4-3 grams ngosuku. Ukwandisa ubunzima be-muscle - ukwandisa amaprotheni. Inguqu ekudleni ihamba kancane, ingabi ngaphezu kwe-10% yemali.

Imenyu yokondla imini ngosuku

Sinikela iintlobo ezininzi zokutya kwasekuseni, isidlo sasemini, isidlo sakusihlwa kunye nokutya, apho unokukwazi ukubhala lula isicwangciso sesidlo seveki.

8:00 Intlakufesi

I-Oatmeal yobisi 0% + izithelo zomvini / ama-apricot omisiwe + 1 tsp. cellulose.
I-millet porridge ebisi 1,5% + i-apricots omisiwe + 1 tsp. nobusi.
Amaqanda amabini atyhidiweyo + isonka sesonka esimnyama + isaladi yemifuno (ukugqoka: ioli yomnquma + ipompi emnyama).
Curd nge-apricot / ierinki / ibhanana + 1 tsp. ukhilimu omuncu + isonka

10:00 Intlanzi №1

I-smoothie yeeapulo + i-cinamoni + izaqathe
Iapile enomphunga omnandi kunye omuncu + iglasi ye-kefir;
Iintyatyambo zintsha (ngaphandle kwebhanana, iidiliya);
Izithelo ezomileyo + i-walnuts + kefir.

13:00

Iqabunga lesitshizi + sesinambuzane somkhuhlane kwintlobo emibini;
Isobho esinamafutha aphantsi kunye nesonka sesonka se-rye;
Ubisi lwe-inkukhu ene-buckwheat + enamafutha (amakhowe, utamatisi, ushizi);
Iifatata ezibhakiweyo (amaqhekeza ama-2-3) kunye ne-ukhilimu, izityalo kunye namakhowa + isaladi yemifuno.

16:00 I-Overshot inombolo yesi-2

I-smoothie yeeapulo + i-cinamoni + izaqathe
Iapile enomphunga omnandi kunye omuncu + iglasi ye-kefir;
Iintyatyambo zintsha (ngaphandle kwebhanana, iidiliya);
Izithelo ezomileyo + i-walnuts + kefir.

19:00

Intlanzi kunye nemifuno ebhaka ehovini;
Ubhontshisi obomvu okanye iesyayi enesaladi yemifuno + 70 g yenyama yenkukhu;
Irayisi zasendle kunye namakhowa + imifuno;
Iinqunqa zeentlanzi zitshisa i-buckwheat.

Imveliso enempilo yokulahlekelwa kwesisindo - ukuthengwa kwebhajethi

Ukutya ngokufanelekileyo - akuthethi kubiza. "Andikwazi ukuthenga inkukhu, akukho mali yeziqhamo, kunye neentlanzi ngokubanzi ngexabiso eliphezulu," zizathu zokungahambisani nokoqobo. Bala ukuba kuhamba kangakanani ukutya okukhawulezileyo, i-sausages, i-cheeses, iitapile, ibhotela kunye nezinye izinto ezinyangeni ngenyanga. Ubale inani lokutya olidlayo ngexesha.

Isondlo esifanelekileyo sithetha iincandelo ezingama-75-150 igramu yomkhiqizo omnye, kwaye ziqhathela iziqhamo 1-2. Oku akusebenzi nje kuphela, kodwa ukonga.

Siye saqulunqa uluhlu lokutya okunempilo olungayi kulwa nekhredithi.

Ukutya okuphezulu kwiprotheni:

Imvelaphi yezilwanyana: iinkukhu, ezinqabileyo zengulube, amaqanda, intlanzi, i-cottage shizi, ushizi, ukhilimu omuncu, ubisi, i-kefir;
imvelaphi yemifuno: i-soy, i-nut, i-oatmeal, i-semolina, i-macaroni (iintlobo ezinzima zezityalo), i-millet, ilayisi, amakhowa, i-pearl ibhali.

Iimveliso ezinamafutha angatyiweyo : imifuno, umnquma, i-linseed, ioli yamathambo. Iminquma, imbewu, iinantambo. Ukubonelela umzimba ngamafutha, ukusela kusasa 1 tsp. ioli emva kweglasi yamanzi.

I- carbohydrate efanelekileyo : iziqhamo, imifuno, iilentiy, isoya. AmaRains, i-banana, izaqathe, i-beet - idla ngobuncinane. Ngokuba i-carbohydrates snacks ifanelekile: ii-apula, i-sauerkraut, i-citrus, i-kiwi, i-cherry, i-plum, i-pear, i-strawberry, i-tomato, iikomkom, i-mushroom, igromegranate.

I-"lotion" ewusizo yokubala i-caloric

Bhala umxholo wekhalori weemveliso, ubale igram nganye nganye kwi-snack / sasemini nganye iintsuku ezi-7 ngeveki! Kuyikeka, akunjalo? Ukuphahlazeka, ukuphuhliswa kwedijithali akuzange kuhoxise ukutya okunempilo kwaye kwakha iiskrini zokubala zokukhawuleza zekhalori ongazifaka kwigajethi yakho:

I-calories counter ukusuka ku-FatSecret;
Ikalori yokubala ukusuka kuYauheni Bulat;
I-MyNetDiary Counter PRO;
Ukubunjwa kwemveliso evela kuSergey Nesterov;
Umxholo we-caloric weemveliso ezivela kwi-Nebulus.

Sithemba ukuba awukho imibuzo malunga nokutya okulungileyo!