Ukuba sibala inani le-calorific yokutya kwansuku zonke lomntu omdala, sinokubona okugqithiseleyo kwimiqathango. Kukho ikhalori eninzi kakhulu - uxinzelelo, iindlela zokutya kunye nokunye okuninzi. Olu buninzi beekhalori lukhokelela ekubunjweni kwamanqatha omzimba, izintso, isibindi, isisu kunye nesimo senhliziyo. Ukutshintsha imeko kuya kunceda ukutya okuphantsi kweekhalori, ukufundwa kweekhalori kwimihla ngemihla kubasetyhini kufuneka kuvela kwi-1000 ukuya kwi-1500 kcal, kumadoda avela ku-2000 ukuya ku-2200 kcal. Ukutya okuphantsi kweekhalori kuyisisombululo kwinkinga ephezulu yeekhalori.
Ukutya okuncinci kwekhalori kusekelwe kwinto yokuba xa umntu eqala ukunciphisa umxholo wekhalori we-day ration ukuya kwinqanaba elifunayo, ngoko umzimba uguqula ukusebenzisa i-fat reserves. Ngaloo ndlela, ukunciphisa ukunyusa umzimba akude kude, kodwa ngempumelelo, kwiiveki ezimbini kwi-7 kilogram. Kancinci umzimba uya kusetshenziselwa izitya zekhalori eziphantsi, isebenza ngempumelelo, ngelixa lifuna inani elincinci lokutya.
Ukutya okuncinci khalori - ukungaphumeleli
Ukuphazamiseka kokutya okuphantsi kweekhalori kuxhomekeke kumntu ngokwakhe. Kukho iindlela kunye nobuchule bokusombulula ngempumelelo le ngxaki. Ufuna ukulungiswa kwengqondo ukuqhuba ukutya, wazi imigaqo yokutya okunomsoco.
Imithetho kunye neengcomo zokutya okuphantsi kweekhalori
Umxholo we-caloric wokutya awukwazi ukuncitshiswa ngaphantsi kwezinga ngalinye elibalwe. Ukuba umntu uzama ukulahlekelwa isisindo ngokukhawuleza, oku kuya kumkhokelela kumphumo ochaseneyo, umzimba awuyi kunyamezela imithwalo enjalo. Ukutya okuphantsi kweekhalori, uya kubona njengombonakaliso wendlala kwaye uthathe amanyathelo okukhawuleza ukutya okudliweyo kunye nokwenza izitolo ezinamafutha alahlekileyo xa ukutya kubuyela ngokuqhelekileyo.
Ukutya okuncinci kwekhalori kuyasebenza kwaye kulula, kwiiveki ezimbini kukuvumela ukuba ulahlekelwe isisindo ukuya kwiihilogram ezintandathu. Isisindo ngokukhawuleza sinciphisa kwaye umphumo ubonakala ngokukhawuleza. Ufanele uthathe ngokungathí sina i-calorie ephantsi. Imveliso kufuneka ikhethwe nge-carbohydrate ephantsi, iikholeji zokubala imihla ngemihla. Ukutya kwansuku zonke kwabesetyhini akufanele kube ngaphezu kwe-900-1000 khalori ngosuku, kwaye kungabi ngaphezu kwama-1500 khalori kumadoda. Ukunikezelwa kwekharikhi yeemveliso, unokwenza imenyu, kwaye usebenzise ezo mveliso ezifaka isandla ekulahlekeni kwesisindo nokushisa.
ICrapefruit
Iyanciphisa i-insulini egazini, iyanciphisa umva wendlala, inciphise umnqweno wokutya. Ukwandisa ukukhusela kwaye uhlambulule umzimba wakho wejisi yamagilebhisi kwi-slag, ukuba ixutywe nejusi ye-citrus. Ukuba udla ikota yesithsala ngaphambi kokutya, ungatshisa ama-calorie angu-800.
Itiye elihlaza
Isityebi kwii-antioxidants ezahlukahlukeneyo, ezikhusela imithwalo yegazi, intliziyo kunye nefuthe kwiinkqubo zesisombululo emzimbeni. Kufuneka uphuze iiglasi ezi-5 zeeti eziluhlaza ngosuku kwaye ulahlekelwe yi-kilocalories ezingama-70. Udinga ukuyidla isigqithi seyure emva kokutya.
Iinanayi
Utyhila igazi, uhlambulule amathumbu, kukhuthaza ukugaya. Iipropati eziphambili zeinanapple - ukuhlukana kwamaprotheni kunye nokutshisa kwamafutha kwiseli. Inkqubo ngokwayo ivela emva kweeyure ezingama-24 emva kokungena. Ukuba kunokwenzeka, kufuneka usebenzise yonke imihla.
I-Asparagus
Isusa amanzi angaphezulu kwamalungu omzimba, kwaye ngaphezu koko, i-asparagus isondlo. Ukuba uyisebenzisa yonke imihla ngemihla engama-14 kwi-500 gram, ungalahlekelwa kwi-kilogram.
Amapheya kunye namaapulo afana kakuhle phakathi kokutya, njenge-snack, batyebile kwi-pectin. Iinqongo zePine nazo zingasetyenziselwa ukutywala, zilungile kumasaladi kwaye zinciphise ukutya.
Ngeziphuzo ezibandayo, umzimba ugcwele, kwaye inkqubo yokugungqa iqhubeka ixesha elide, ngelixa ukugaya isobho kubanda ezininzi iikhalori. Ientlanzi zitshitshiwe kakuhle, kwaye amanxeba angaphezu kwamanqabileyo ahlehlisiwe. I-Raspberry epholileyo okanye efriziwe kuyo nayiphina imilinganiselo iyahlula amanqatha kwaye ilula.
Imenyu yokutya yeekhalori
Ukutya kwasekuseni - i-oatmeal, itiye eluhlaza kunye ne-asparagus.
I-2-breakfast-one pear okanye i-apula.
Ixesha lesidlo - I-beef broth kunye nemifuno, itiye eluhlaza kunye ne-¼ yecrafruit.
I-Snack - i-30 gram ye-almond, i-orange.
Ukutya okudliwayo - intlanzi eneentlanzi ngaphandle kwetyuwa, iinanimpe.
Ukutya okuphantsi kweekhalori - iintsuku ezi-4 kwi-curd neebhanana
Ukutya okuphantsi kweekhalori ngenxa yekharikhi yemiveliso isebenza ezimangalisayo. Iikhilogram ayifuni ngokukhawuleza, kodwa emva kweentsuku ezingama-5, kodwa iipounds ezingaphezulu azibuyanga. Sikunika inketho yokutya okuphantsi kweekhalori: i-banana-curd. Ngokweengcali, ukuba udla iibhanana kunye ne-cottage shies imihla ngemihla iintsuku ezi-4, ungalahlekelwa ukuya kwi-3 kg.
Esi sondlo sisetyenziselwa ukucoca umzimba wezinto ezinobungozi, kunye nokunciphisa umzimba. Ukutya okulula, kufuneka udle ngexesha le-1 kunye neentsuku ezi-3 zeziqhamo kunye ne-cottage cheese.
Kwaye ngomhla wesi-2 no-4 suku, kufuneka udle amabhanana kunye nokutya okunomxholo ophezulu weprotheni. Ngethuba lokutya kwe-banana-curd, kufuneka udle amanzi amaninzi. Ingaba yi-tea eluhlaza kunye neyamanzi amaminerali. Ukuze ufumane umphumo omkhulu, kufuneka udibanise ukutya kunye nokuzivocavoca.
Ukutya kufuneka kuphindwe ngaphaya kwe-1 ixesha ngenyanga. Ukuze ungalimazi umzimba, kuyimfuneko ukuzalisekisa le meko. Oku kutya kukunyamezelekanga, akufuneki ukuba kusetyenziswe ngumntu osebenzisa oku kutya kokuqala. Ngokwahlukileyo, kufuneka uqonde imenyu yebhanana kunye noshizi.
Ekupheliseni, songeza ukuba ukutya okunokusetyenziswa kweekhalori ephantsi kwenza umzimba ulahlekelwe isisindo ukuze iipounds ezilahlekileyo zingabuyi. Yenza isondlo sakho, uzame kwaye ungayikhohlwa malunga nemithetho ebalulekileyo yesondlo esahlukileyo. Ukuziqwalasela, awuyi kuphelelwa ngumzimba kuphela, kodwa uphinde uphucule impilo yakho.