Hypocaloric ukudla libya kukutyeba: inkcazelo, menu kunye nohlolo

Kuba abantu abafuna ukuphelisa buziikhilogram extra, liphuhlise izidlo ezininzi olusebenzayo. Kodwa le yantlukwano bahlala bebeka umntu ibe umthintele. Indlela ukukhetha inkqubo amandla ifanelekileyo, nto leyo eza kunika iziphumo ezigqwesileyo xesha lifutshane kangangoko kunokwenzeka? Loo ukutya hypocaloric. Ngelo xesha kuyanceda ukuba singalahlekani nje ubunzima, kodwa ngcono umzimba: ukunciphisa amathuba seswekile asakhasayo, ukunciphisa ingozi ngenxa yamafutha. It normalizes uxinzelelo lwegazi kuhle.

njani ukudla hypocaloric

Kuba eqhelekileyo yokusebenza emzimbeni umntu kufuneka kudla malunga 1500 calories yonke imihla. Kodwa ke kunokuba nani ngokwesigqibo esicalanye. Asimele silibale ukuba iinkqubo abasetyhini kunye namadoda pathways kwenzeka ngesantya ezahlukeneyo. Kungenxa yoko le nto kwisiqingatha olomeleleyo lobuntu, esi salathisi Linyuke ku 2500 kcal. Yaye abafazi oko udidi 2000 kcal.

Ukuqinisekisa ukwehla kobunzima, umntu kufuneka kudla calories kakhulu ezimbalwa idinga yena. Nale iqala ukuwa asemzimbeni. Le menu yenziwa ukuze ubunzima yokulahlekelwa walidla imini 1100-1300 kcal nganye.

Ngoko ke, ukudla hypocaloric isekelwe osidingayo intsilelo. Ngamanye amazwi, umzimba ulahlekelwa amandla. Kodwa idinga amandla. Ekubeni akayi ungayifumana ngokwaneleyo ukutya, yena uqala ukuchitha elinye "kwi reserve" okunamafutha.

imithetho enzulu

Ukuqinisekisa ilahleko obalaseleyo ubunzima, kufuneka alandele ngqo ezi zikhokelo zilandelayo:

1. Khumbula osidingayo avumelekile otya ngayo. Usuku abafazi kufuneka ugcina ngaphezulu kwama-1200 kcal. Amadoda - hayi ngaphezulu kwe 1500 kcal. La manani zibalelwa abasebenzi ofisi avareji baphethwe ukutyeba.
2. Hypocaloric ukudla libya kukutyeba kubandakanya ezinye kwemithetho yokudla. Nciphisa ukungenisa carbohydrate (iswekile, iswekile). Kunqweneleka ukuba phezulu ityuwa. Qiniseka ukuba ukuthoba isiqulatho ukutyeba ukutya. Kukhethwa inikwa emafutheni yemifuno. Kule menu, kuwanelisa iiprothini.
3. Ukongezelela, kucetyiswa ukuba iiminerali, iivithamini, ifayibha.
4. Qiniseka ukuba adle iqhezu. Ukutya kufuneka kuthathwe hi mpimo lowutsongo. Ngelo xesha kufuneka adle njalo, ukuya kutsho amaxesha 6 ngosuku.
5. umthambo luncedo kakhulu.
6. Kanye ngeveki, kufuneka wenziwe imini nokukhutshwa.
7. Ubude hypocaloric ukudla mayingagqithi kwiiveki 2-3. Ikhosi elwe Phinda babe nolwazi ngenyanga.

iingenelo yokudla

Ukudla Hypocaloric - akukho nto kodwa itafile inani 8. Le nkqubo amandla ngokungathandabuzekiyo kuya kuba yinzuzo enkulu.

Ukutya Iipropati emihle:

• ukuzinza kunye nokuphuculwa emzimbeni;
• ukusebenza komzimba ngenxa kukwahlukana engoovimba amafutha ongama;
• purgation;
• ukomeleza izixwexwe kwezihlunu.

nobubi nokudla

Nangona kunjalo, kunye iingenelo umbane uhlelo ethile ebalulekileyo. Ukuncitshiswa calories i ni ntshikilelo ngamandla kakhulu emzimbeni. Le nto abanaluncedo kwisiskim enjalo, amandla kucetyiswa kuphela emva kothetha-thethwano kunye nogqirha wakho.

Kufuneka kuqondwe ukuba ixesha lonke, ngexesha itye, umzimba ufumana isiqingatha kuphela calories. Ukuba ukudla okunjalo kuya kukhatshwa umthambo kakhulu okanye eninzi uxinezeleko, kunokwenzeka zivuse ukukhathala. Kulo mzekelo, endaweni ilahleko ubunzima efunekayo umngcipheko kwezifo.

Ngoko ke, qiniseka ukuba akhokelwe nemeko yobume bempilo yakhe. Ukuba ukudla kakubi, ayeke ukutya ngoko nangoko.

Ukhetho oluchanekileyo lwe-iimveliso

Sicinga ukutya yakho, qiniseka ukuba siqwalasele isiqulatho osidingayo kwimveliso ogqityiweyo. Kwakhona, musa ukulibala malunga nemithetho ekwenzeni yokudla. Ngezi zincomo, unako ngokuzimeleyo yenzelwe ukutya ophantsi hypocaloric kukutyeba. Menu, ungakhetha ekutyeni zabo abazithandayo.

Yokudla kufuneka kusekelwe phezu kwezi mveliso:

• cereals;
• ubisi, iimveliso zobisi (fat-free okanye ipesenti encinci ngamanqatha);
• nasiphi isiqhamo (ngaphandle iidiliya ubonelelo);
• yenkuku, eyenkomo ndayame;
• nemifuno;
• fish ezinqinileyo;
• kwaselwandle.

Kufuneka ukuyeka:

• kombani;
• ayi;
• imveliso zifakwa;
• Iimveliso semi-yaphela;
• iswekile, ityuwa.

Le menu sentengo zeveki

Cinga ngokucacileyo amandla kuthetha ntoni ukutya hypocaloric. Menu veki, eboniswe ngezantsi, ingatshintshwa ngokokubona kwakho. Musa ukulibala ukusebenzisa etafileni umxholo caloric.

Usuku 1:

1. Ukuze sakusasa. Lungiselela i omelette (ukuba isibini) amaqanda 2. Hlamba phantsi iyogurt (1 indebe - 150 ml).
2. Lunch. Irhasi soup (200 g), isaladi ikhaphetshu (ifumaneka kwi zifakwa okanye fresh) apile kunye (100 g), buckwheat ne yenkomo yathamba (150 g). Hlamba phantsi ijeli (1 tbsp.).
3. Dinner. Sela tea enekuku eengcambu yesibindi (100 g).
4. Ebusuku. Enye apile.

Usuku 2:

1. Cucumber isaladi (100 g). nawahombisa Ubude emifuno (150 g), intlanzi ebilisiweyo (75 g). Ukuhlamba kunye neti esintu.
2. Yitya irayisi soup, ngocoselelo ukubhitya imiso (200 g). Ubude bethuba herring presoaked (50 g), meatballs yenkomo iyabiliswa (100 g), juice apricot (200 ml).
3. nawahombisa emifuno ekucetyiswa (100 g), patties yenkomo (120 g). Kwakhona, ngexesha lesidlo seqanda ukuba ukusebenzisa amaqanda (100 g). Selani tea ezesintu.
4. Kefir (150 ml).

Usuku 3:

1. Zonwabise chicken ebilisiweyo (100 g) juice tomato (150 ml). Yitya 1 apile.
2. Borsch ukwayama, le ungumcu (150 g) wabiliswa kunye yenkomo (75 g). Hlamba phantsi 1 iglasi compote wenza ukuba xylitol.
3. Yitya adlula ikhaphetshu (100 g). Iintlobo ezahlukeneyo zokutya yemifuno caviar (50 g). A iglasi iti.
4. juice Apple (200 ml).

Usuku 4:

1. Ubude bethuba amadombolo lazy (malunga 200 g). Yitya amaqanda yemifuno (100 g), iti othululwayo.
2. Ekucetyiswa ukuba rossolnik ndayame (200 g). nawahombisa umthamo emifuno (100 g) kunye yenkomo uluhlu ngomphunga (120 g). Usele compote.
3. Ithanga cereal (200 g) e juice iapile (100 g). Nawe ungakwazi iti.
4. A indebe iyogurt.

Usuku 5:

1. Ubude bethuba namazambane abilayo (150 g) ukuba kufuma cucumber kunye herring (50 g). Ukuhlamba kunye neti esintu.
2. yemifuno umzimba soup Support (200 g). Yitya nivathise imifuno (250 g) kunye caviar (100 g) kunye neentlanzi (100 g). Selani ijeli iziqhamo.
3. Zonwabise meatballs inyama (100 g). Hlamba phantsi incindi iapile (200 ml).
4. Sela iyogurt - 1 ikomityi.

Usuku 6:

1. Lungisa isaladi (ikhaphetshu, ama-apile, iminqathe) - (100 g), cream ezele (1 tbsp ..), nyama iphekiweyo (125 g). Sela iyogurt (150 ml).
2. Zingenelele pickle (200 g). Yitya tomato isaladi (100 g) kunye cream (1 tbsp. L.). Zonwabise zucchini abotshwe (200 g). incindi yeziqhamo (150 ml).
3. Ubude bethuba eyandlalwe cucumber ikhaphetshu abotshwe (100 g). juice Sela tomato (150 ml).
4. Enye apile.

Usuku 7 - nokukhutshwa.

Njengoko ubona, nto ilula kwaye okumnandi ukutya hypocaloric. Le menu iquka iintlobo ezahlukeneyo izitya kwaye iluncedo kakhulu.

ngosuku lokuzila

Ukudla Hypocaloric ngokuyimfuneko ibandakanya imini enye ukuzila. Kule mihla kucetyiswa ukuba nidle isidlo qho kwiiyure 2.5.

Kuba nokuphathwa imini, ungasebenzisa noba khetho:

1. Yitya apile kuphela. Ngosuku-1 kuya kufuneka malunga 1.5 kg.
2. Yidla cucumber. Kananjalo kuya kufuneka 1.5 kg.
3. Sela yonke imini iyogurt (ephantsi-fat).
4. Ingasetyenziselwa ukothula ipapa (oats, irayisi). Dish ukupheka phezu kwamanzi, ngaphandle ukudibanisa nobulawu, neoli.

imini sokukhutshwa uphucula ukutya, lungisa peristalsis uze ususe izinto eziyingozi emzimbeni.

Ukudla Hypocaloric: zokupheka

Amalungiselelo ngobunzima ezizodwa lokutya akangonobangela.

Ezinye zokupheka kakhulu ukuvumela ukubona oku:

1. Meat isaladi. Bilisa yenkomo (120 g). Bancwela ube yimicu. Nibanqunqe cucumber (2-3 iiPC.), Ipepile Sweet (isiqingatha). Itswele, nedile wathabatheka omncinane khumbula nabo ngesingqusho. Dibanisa zonke izithako. Gcwalisa apple iviniga isaladi (eziliqela ngamathontsi) kunye oli yemifuno (5 g).
2. burger iikherothi. Bilisa yeekherothi (1 kg). Bucoceke. Bahlanganise i okubizwa somnqatha siqalise. Thambisa bran (2 amacephe) ngobisi (2 tbsp. L.) imizuzu eli-10 phehla iqanda abamhlophe (iziqwenga 6). Dibanisa zonke izithako. Zivuse nesakhiwo patties. Abalungiselele imizuzwana embalwa 15 meatballs nga zosiwe eziko. Afefe nabo bran.

Imibono ukudla

Yintoni abantu bacinge ngale lungiselelo, amandla? Ngaba hypocaloric ukudla ngempumelelo? Reviews elwe wafumana kuzo ebezintle nezo zingentle kakhulu.

Njengomgaqo, awonwabanga data odla abantu abalahla imithetho kucetyiswa ngokupheleleyo. ezingakhiyo ezinxulumene ngqo ukungondleki, uphume ngokukhawuleza ukusuka ukutya, breakdowns. Ezi dieters ayengakulungelanga ngokupheleleyo utshintsho ezinkulu ekutyeni. Ngoko nangoko emva kokuba ukutya imini-7, ukuba abophe ukutya kunye, Kakade ke, ngaphezu libuyise Kum okulahliweyo.

Abo bantu abeza amandla ngabom ngakumbi abuyele ukutya eqhelekileyo ngcembe, saneliseke kakhulu kunye neziphumo. Abonisa ukuba kwixesha elifutshane angaphulukana malunga 5-8 kg.