Menu - isondlo ephantsi-osidingayo iveki

Wena isigqibo ukulungisa ozise ehlotyeni? Okanye ufuna ukukhangela okulungileyo ngeholide ezayo? Yiyiphi le meko kukuba ukhethe i menu?

Elisezantsi fat-ukutya yayizakuba yindlela elungileyo ngokukhawuleza lahla leeponti ezingafunekiyo. Indlela yokwenza ukutya, wobeka phi na nokuba yintoni ungaphulukana ngeveki, ukunamathela isicwangciso ukudla esezantsi-osidingayo, yintoni imiphumo izidlo enjalo yaye ukuba njani kulo elumkileyo wayedla elahlekileyo musa ubuye - oku kuya kuxoxwa ngazo kweli nqaku.

Yokudla olungileyo ephantsi-fat?

Rapid Ukwehla kobunzima - yiloo uncedo engundoqo leyo aya kukunika uYehova ukutya esezantsi-osidingayo. Menu kunye zokupheka for kweso sicwangciso wokudla bazakuyivuyela ezahlukeneyo ongazikhetha, njengoko kuchasene shofar namhlanje monodiets. Uya kukwazi ukukhetha ukutya kuxhomekeke zakho yaye musa bawe phakathi kwi into emnandi. Kwaye enye ukudla ephantsi-osidingayo plus kukuba ukuze bajongane Imihlubulo wothiyiweyo, awufuni ixesha elininzi. Ngokuqhelekileyo, ukudla okunjalo Kucetyiswa ukuba basebenzise iintsuku ezi-5 ukuya kweli-10, emva koko umbandela unelungelo ukuya elahlekileyo akakabuyi.

Bendlela ezisezantsi-ukudla

Yintoni embi le menu yokudla? Ukudla esezantsi osidingayo olubalulekileyo kodwa abo inganyamekeli malunga nenani buziikhilogram elahlekileyo, kodwa malunga nomgangatho. Ufuna ukuba ulahlekelwe ngamanqatha hayi kwezihlunu? Ke esi sicwangciso Sisidlo akathandi kusebenza, kwaye nantsi kutheni. Kakhulu ekunciphiseni ubungakanani lweekhalori engenayo, wena ngokudlulisela umzimba wakho kokubizwa-imo yonxunguphalo.

Endaweni yoko, namanqatha Umzimba becala ushiye ubunzima kwezihlunu kunye namanzi. Oku kungenxa yokuba enyanisweni izihlunu akazibandakanyi nokusinda eziphilayo. Ngokwezi nobuhle, loo nto yenza ukuba izihlunu umzimba ngobuninzi enomtsalane. Kodwa ngexesha yengqele okanye belambile ngayo umzimba wayo "ukudibanisa" ngokukhawuleza ngaphezu ngamanqatha. Izihlunu azikho shushu kwaye Aninakumkhonza amafutha amandla. Isibakala sokuba nabo umntu ikhangeleka uthixo evela kwiintsomi zamaGrike, indalo akanandaba. maleko Fat uya kukhusela amalungu zangaphakathi ukusuka emzimbeni kwaye iya kunceda ukonga amandla, ukuba awunayo calories ngokwaneleyo.

Kunazo zonke abafazi amanqatha ushiya le ndawo ibaluleke kakhulu zizale - emathangeni kunye nesisu, leyo ngokuthembekileyo olukhusela amalungu okuzala. Nantoni na wakhetha menu, ukutya esezantsi-elityetyisiweyo kwindawo yokuqala iya kuphuthise umthamo we esifubeni, izidlele uye ubunzima bomzimba umntu, kodwa manqatha phezu kwazo esinqeni kunye upapa le nxalenye abona baninzi.

Kulumkele singaphumeleli

Enye ethile yale ndlela ilahleko ubunzima - ithuba ukungaphumeleli. Kufuneka ukulwa ngokwakho, yaye akukho bani waziyo eya kuphuma ophumeleleyo kweli dabi kushushu - umnqweno wakho ukuba mhle, okanye umnqweno umzimba uphile. Emva kokuba calories ahlabayo elibukhali umzimba iqwalasela isoyikiso ubukho bayo, kwaye ke ngoko kufuneka ukuba alwe nzima nokuthintela yokubhuqwa yokugcina ngamanqatha. Zilungiselele, ukuba intloko yakho yonke ukutya mini kuya kutyelela ingcamango ukuphosa isicwangciso wokudla, yaye ekugqibeleni udle ngesiqhelo, ehleka, kwaye emnandi.

Indlela yokwenza ukutya esezantsi-osidingayo ngempumelelo

Ethatha inxaxheba kumsebenzi ngokwasemzimbeni. Nkqu ngenyameko ngokukhalipha bakha elisezantsi-ukudla menu ukunciphisa umzimba akanako ukugcina kwemisipha mass ngoxa kuncitshiswa energy eyanele. Kodwa kakhulu ukunceda kwezemidlalo, uya kulahlekelwa inqatha ngakumbi, isikhumba unokukhawuleza, umzimba ihlala ikwimo entle. Zama ukuchitha ngemini ubuncinane 1000 calories ukwenza nawuphi umsebenzi. Oku kungenziwa ukubaleka, ukuhamba umsengi, ukudada, ukudanisa okanye utyelelo nakwiziko lokuzilolonga.

Ukucacisa isicwangciso isidlo, equka ukutya esezantsi-fat. Menu ngeveki (1,200 calories yonke imihla) unika igumbi elaneleyo lengqondo. Nakuba imingcele. Ngosuku phambi kokuba "ukusebenza" ubhale phantsi menu yabo okuphantsi-osidingayo ilahleko weight lokudla zokupheka. Yintoni oyithandayo, yintoni akunako ukuma ukuba badle? Ukuba ngalo mbuzo ukholosile, wena bayagqobhoza iintsuku 3-4.

Thatha ngenyameko macronutrients eziza kuba sisiseko menu yakho. A esezantsi-osidingayo yokudla (menu ngeveki ilahleko weight) aziyi kusebenza ukuba udla carbs, nokuba ukugcina ngaphakathi kwenkululeko lokuthathwa amandla ngemihla. Iilekese, iikeyiki, ilekese de kamva (kuhle efanayo kuzo zonke ukulibala). Isiseko ukutya kule ukutya kufuneka protein, carbohydrate ezicothayo amafutha yemifuno luncedo.

Zama ukuba ungatyi nto iiyure ezintathu phambi lokulala. Xa kwemini, nethe ngokuba yimetabolism isenokucotha, uze umzimba digests ukutya ngokucothayo. Indlela elungileyo lokuyigxotha le imvakalelo nendlala uya kuba ukusetyenziswa kwamanzi acocekileyo okanye iti esintu ngaphandle iswekile.

Sela ezininzi iziselo. Lo Mthetho uSayilwayo ukuya iziselo kunye ayo, njengoko kuphela amanzi acocekileyo uyakwazi ukususa ngokukhawuleza iimveliso ukubola komzimba. Ngexesha ilahleko ubunzima iqala inkqubo kokusasaza inyama yangaphakathi kunye namanqatha ngokunjalo. Ukuba ukuba sasela manzi, ukuze imveliso ibe ezimbaxa enjalo, inkqubo nokuncipha wehlisa.

Zingaphi calories ngosuku uyakwazi atye ukutya elisezantsi-osidingayo

Ukuze ngamnye wethu nani yayo kwi energy eyanele ngemihla ukunciphisa umzimba. Thabatha umzekelo amantombazana amabini, ngamnye engama-20 abaneminyaka, 170 cm ubude nezinobunzima-70 kg. Omabini la mantombazana bagqiba ukuphulukana iimina zantlanu.

isebenza Eyokuqala ezimali iintsuku de zibe ntlanu ngeveki, yaye emva kokuba umsebenzi uthanda ukubona series ekhaya ozithandayo kunye nekati kwisingqengqelo kwi wamkeleke. Lo mthengisi yesibini abasebenza iintsuku ezintandathu ngeveki ukususela kusasa kwada kwahlwa, imini yonke ngeenyawo zabo, ngokunjalo awukwazi kuphila ngaphandle intonga - libandakanywe kathathu ngeveki egumbini benemizimba simahla.

Xa abantu bethetha ezisezantsi-ukudla, oko kudla zibandakanya udidi 1200 calories. Eli nani iziqinisekiso ubunzima nokulahlekelwa nayiphi na enye indlela yobomi, nkqu kakhulu amavila. Kodwa kumzekelo wethu, siyabona ukuba le ntombazana lokuqala eli nani liya kuba lufanelekile yaye luyasebenza. Kodwa isicwangciso yesibini isidlo iya kuba yayinjengentuthumbo ngosuku lokuqala, isingqisho kunye nendlela yokuphila ufuna kalorazh ukunciphisa umzimba, ngaphezulu kwe kubandakanya ukutya ephantsi-fat. Menu ngeveki (1200 kcal ngosuku) kuya kukunceda ukuba kuzuzwe iziphumo, ukuba ngemihla isantya ukutshisa osidingayo angekho ngaphezulu kwe 1800. Ukuba unayo phezu-active yokuphila, ngoko lo umda, uya kuba namandla ngokwaneleyo ukuba unyamalale nadlulisela nokuhleka, kwaye ukuphazamiseka ayinakuphepheka.

Ezinye iimpawu yoNikezelo

Ukudla esezantsi-osidingayo kubandakanya iintlobo ezininzi zezinto izitya, okubaluleke musa ukudlula ukuthathwa amandla umda lusekiwe. Kucetywa ukuba yahlula imali yonke imihla mabaphakelwe kwimbiza kakumkani malunga namatheko ezintlanu 250-300 calories. Ezantsi sicinga iinketho izitya ukuba uyakwazi ukudibanisa ngokwengqiqo yabo ozikhethayo.

Nika up carbohydrate azile ukuba iziphumo ekhawulezayo

Kakade ke, akusayi kufumana kuluhlu lwe confectionery. Kutheni, ngokuba le bar efanayo "Mars" yaye "Snickers" iqulethe Akukho kcal ngaphezulu kwama-250? Isibakala sokuba zonke iimveliso umgubo, ziilekese, ukutya okunamafutha fast Abahluthiyo baziqeshisela iicarbohydrate kunye namafutha. Ukuncipha ngenzuzo caloric ezingena umzimba xa uxinezeleko, kodwa ukutya protein kuya kunceda ukwehlisa umzimba ngokuthe chu. Emva nje kokuba udle into emnandi kakhulu okanye ezinamanqatha, ilahleko kade ngomgubo wengqolowa obunzima buziikhilogram. Ukuba lee uyeke wakho iilekese ozithandayo okanye steaks, zama ukutya yesicelo okanye itshokolethi. Kukho kwakhona umda, kodwa zingakuchaphazeli ipesenti macronutrients, njengoko kunjalo ukutya ephantsi-osidingayo.

Elisezantsi fat-yokutya: i menu le veki

Thabatha 5 eekhilogremu - yiloo iziphumo ngokwenene inkoliso yamadoda nabafazi abaye bagqiba ukuzama isicwangciso isidlo. Ezinye inani leeponti elahlekileyo, ngakumbi ukuba ukutya sakhatshwa ezemidlalo. Yintoni na le mihla, yaye ezinye malunamathele kwi menu?

Ngoko ungakhetha nawuphi na iinketho ukutya uze uzitye izihlandlo 4-5 ngemini, malunga rhoqo:

• oat, buckwheat namazimba isidudu, nandawo ikuphekwa iphekwe phezu kwamanzi ngaphandle iswekile (200 iigram ukukhonza imveliso ogqityiweyo);
• itshizi isabelo 200 grams (5.1% amanqatha) + ngecephe iyogurt unsweetened;
• chicken ibele (250 grams), iyabiliswa, okanye wapheka nomvuzo;
• naluphi na uhlobo intlanzi (250 grams), kuphekwa, iyabiliswa okanye nomvuzo;
• yenkomo, 250 grams iyabiliswa okanye ebilisiweyo;
• amaqanda bila ezimbini;
• isaladi (250 grams) imifuno eluhlaza: ikhaphetshu, iseleri, yemixoxozi, imifino, itswele kunye ukhamba nayiphi oli yemifuno, ungakwazi ukudibanisa sesame isaladi, linseed, lamaqhosha ezimbalwa weminoti, batyumke.

Zingaphi neekhilogram ungaphulukana ngeveki?

Yintoni iziphumo ezithembisayo ephantsi-ukudla (menu ngeveki)? Thabatha 5-7 neekhilogram - oku wokwenene? konke kuxhomekeke koko ubunzima yakho okokuqala, yintoni uhlobo yokuphila kwakho kukukhokela nendlela aya kulandela ngokungqongqo le mimiselo. Ilahleko enkulu kakhulu kubantu a lot of umzimba. Ukuba itye, kunye nezemidlalo, nelothe yokulungelelanisa kuya kuba ngaphantsi, kodwa kungcono. Emva koko, lo ubunzima ezilahlekileyo kuya kuba kakhulu kubalelwa amanqatha omzimba yaye akayi kubuya. Musa ukulibala ukuba usele amanzi phakathi kwezidlo ukuze kuveliswe imveliso ukonakala, kunye amagqabi kunye umzimba kunye nabo.

Indlela ukuya esuka ukudla eliphantsi?

Ezinye zokudla joke ukuba ukugcina umzobo omhle esikalini nzima ukuze kuyo. Xa luyixhalabele nomnqweno ukuba unciphise umzimba kwaye uyazi ukuba emveni kweentsuku 5-7 yomgubo ukudla liphelile, ngoko anamathele isicwangciso amandla ekhethiweyo kungabi ngenxa yabaninzi. Kodwa xa iphela ukutya, wena hit zonke iimbono zakhe eholideyini, ngoko unga kwakhona mi- nokuzingxala ngokutya. Lost emva neekhilogram kwiintsuku nje ezimbalwa, baze abona izinyeliso, sele fithi.

Kwiveki yokuqala emva kokuba ukutya Kucetyiswa ngamandla ukuba kudla carbohydrate uhlobo iilekese, kwakunye indibanisela okunamafutha kunye carbohydrate. Umzekelo cutlet iitapile, ipizza, intwana ikhekhe. Ngelo xesha ke kufuneka ukuba ukwandisa inani calories zokungenisa ukutya. Uyakwazi kudla efanayo zonke ukutya kuvunyelwa ngokwandisa izahlulo ubunzima ekudleni ngamnye ukuya 50-70 grams. Xa isaladi ungadibanisa cream ezimuncu, neminye imifuno. ukusetyenziswa kuvumelekile inyama angamarhoqorhoqo okanye inkukhu, agcadwe imali encinane-oli yemifuno. Ngenxa izimuncumuncu, khetha iziqhamo - apile,-orenji, banana.

Emi ukutya okunempilo okanye swing olungenasiphelo - ukhetha

Kufuneka sivume ukuba kwakamsinya njengoko umva ukuya imikhwa yokutya endala nabo baya kubuya baze baphoswe ubunzima. Oku manqaku cwaka esirhesha ukutya kunye yoko ukuzila. Ndifuna ukuba umzimba ezintle ngaphandle itye ngemihla kunye nokwanda ngamaxesha ubunzima? Kuya kufuneka ukuba nidle efanayo emva kokukhutshwa ukutya esezantsi-osidingayo, amaxesha ngamaxesha ukwenzela ukuba uvuyo kancinane kunye olahlwa. Kungenjalo uya kuba yokuhlala esisigxina "sokujingajinga" phakathi ilahleko ubunzima kwi ukutya, yaye kungekudala wabuyela neekhilogram sele ngokohlobo ngamanqatha.