Imenyu - ukudla okuphansi kwekhalori kwesonto

Uke wanquma ukubeka isibalo sakho ngohlobo ngehlobo? Noma ufuna ukubukeka kahle eholidini elizayo? Iyiphi indlela engcono kakhulu yokukhetha imenyu?

Ukudla okuphansi kwekhalori kuyoba indlela enhle yokukhipha ngokushesha i-kilo engadingekile. Indlela yokwenza ukudla, okungakanani nokuthi yini engalahleka ngesonto, ukulandela uhlelo lokudla okunomsoco wekhalori, yimiphi imiphumela ekudleni okunjalo nokuthi ungaphumelela kanjani ngokuphumelelayo ukuze i-kilos elahlekile ingabuyiselwa - lokhu kuzoxoxwa kulesi sihloko.

Kuyini ukudla okuhle okuphansi kwekhalori?

Ukulahleka kwesisindo okusheshayo kuyinzuzo enkulu ukuthi ukudla okuphansi kwekhalori kuzokunika. Imenyu nge zokupheka ngezinhlelo zokudla okunjalo izophinde ijabulise okukhethwa kukho okuhlukahlukene, ngokuphambene nokudla okunomsoco kwanamuhla. Ungakhetha ukudla ngokuvumelana nezintandokazi zakho futhi ungazitholi into enhle kakhulu. Futhi okunye okunye kanye nokuhlelwa kwekhalori ephansi-yikhalori yukuthi ukuze ukwazi ukubhekana nezinhlanzi ezizondayo, ngeke udinga isikhathi esiningi. Ngokuvamile, ukudla okunjalo kunconywa ukuthi kusetshenziswe kusukela ezinsukwini ezingu-5 ukuya kwezingu-10, okwathi kubalulekile ukuthi uphume ngokuqondile kuyo ukuze ilahlekile ingabuyeli.

Ukudla okuphansi kwekhalori

Yini embi ngale menyu yokudla? Ukudla okuphansi kwekhalori akufanelekile kulabo abangakhathaleli kuphela inani lamakhilogremu abalahlekile, kodwa futhi mayelana nekhwalithi. Ingabe ufuna ukulahlekelwa amafutha, hhayi imisipha? Khona-ke uhlelo lokudla okunjalo ngeke lusebenzele wena, yingakho. Ngokunciphisa inani lenani le-kilocalories engenayo, uhumusha umzimba wakho kube yimodi ebizwa ngokuthi ephuthumayo.

Esikhundleni samafutha, umzimba uzoshiya kakhulu imisipha kanye namanzi. Lokhu kungenxa yokuthi, empeleni, imisipha ayibambi iqhaza ekusindeni komzimba. Kusukela ekubukeni kwe-aesthetics, yi-mass muscle eyenza umzimba ukhangele. Kodwa ngesikhathi esibandayo noma elambile ngumzimba wakhe othi "usawoti" ngokushesha kunamafutha. Imisipha ayishintshi futhi ayikwazi ukusebenza njengamafutha kagesi. Iqiniso lokuthi kunabo abantu ababukeka benkulunkulu kusukela emlandweni wasendulo wesiGreki, imvelo ayinandaba. Uhlaka lwamafutha luzovikela izitho zangaphakathi kusuka ku-hypothermia futhi luzosiza ekusetshenzisweni kwamandla kwezomnotho uma amakholori enganele.

Okubi kunazo zonke abesifazane abahamba ngezindawo ezibaluleke kakhulu ekuqhutshekeni kwegciwane - iziqhwa nesisu, lapho izitho zokubeletha zivikeleka ngokuthembekile. Kungakhathaliseki ukuthi imenyu oyikhethayo, ukudla okuphansi kwekhalori kuqala kuyokuvimbela ivolumu esifubeni sakho, izihlathi zizohamba futhi ubuso bakho buyolahlekelwa isisindo, kepha u-fat ekhanda nopapa uzohlala eningi.

Qaphela ukuguqulwa

Enye indlela engafanele ngayo le ndlela yokulahlekelwa isisindo kungenzeka ukuthi ukuwohloka. Kumelwe ulwa nawe, futhi aziwa ukuthi ubani ozophumelela kule mpi eshisayo - isifiso sakho sokuba mnandi noma isifiso somzimba sokuphila kahle. Phela, ukunciphisa okukhulu kwama-kilojoule umzimba uzobheka usongo ebukhosini bawo, okusho ukuthi kubalulekile ukulwa nakho konke okusemandleni abo futhi kungavumeli ukuthi i-depot fat ichithe. Lungiselela ukuthi ikhanda lakho zonke izidlo zansuku zonke lizovakashela kakhulu umcabango wokuyeka uhlelo olunjalo lokudla okunomsoco futhi ekugcineni udle ngokuvamile, inhliziyo enhle futhi enhle kakhulu.

Indlela yokwenza ukudla okuphansi kwekhalori kuphumelele kakhulu

Yenza umsebenzi womzimba. Ngisho nemenyu ehlelwe ngokucophelela futhi enokwethenjelwa yokudla okuphansi kwekhalori ukulahlekelwa isisindo ayikwazi ukulondoloza umthamo wesisindo ngenkathi unciphisa amakholori angenayo. Kodwa lo mdlalo uzokusiza, uzolahlekelwa amafutha amaningi, isikhumba ngeke sithwale, umzimba uzohlala u-toned. Zama ukuchitha usuku okungenani ama-khalori angu-1000, wenze uhlobo oluthile lomsebenzi. Kungaba ukugijima, ukuhamba okusheshayo, ukubhukuda, ukudansa noma ukuya ejimini.

Qaphela ngokucophelela uhlelo lokudla olubandakanya ukudla okuphansi kwekhalori. Imenyu yeviki (ama-1200 amakholori nsuku zonke) inikeza indawo eyanele yokucabanga. Vumela futhi ngemingcele. Usuku ngaphambi kokuqala "kokusebenza" kubhala ngokubhala imenyu yakho siqu yokudla okuphansi kwekhalori ukulahlekelwa isisindo nge zokupheka. Yini oyithandayo, yini ongayonda ngokudla? Uma usondela kule nkinga ngokunganaki, uzohluleka ezinsukwini ezingu-3-4.

Qaphela ama-macronutrients azokwenza isisekelo semenyu yakho. Ukudla okuphansi kwekhalori (imenyu yesonto ukulahlekelwa isisindo) ngeke kusebenze uma udla ama-carbohydrate, noma ngabe uhambisana nesikhombimkhuba sekhalori yansuku zonke. Amaswidi, amakhekhe, amaswidi ashiya kamuva (ngokufanele, ungakhohlwa ngabo). Isisekelo somsoco ekudleni okunjalo kufanele sibe amaprotheni, ama-carbohydrate amancane, amafutha emifino ewusizo.

Zama ukungadli lutho amahora amathathu ngaphambi kokulala. Ekupheleni kosuku, ukunciphisa umzimba kunciphisa, futhi umzimba ugawula ukudla kancane kancane. Indlela enhle yokushayela umuzwa wendlala kuyoba ukusetshenziswa kwamanzi ahlanzekile noma itiye le-herbal ngaphandle kokushukela.

Phuza amaningi amanzi. Kulo mthethosivivinywa awuhambanga iziphuzo namanzi, ngoba amanzi ahlanzekile kuphela angasusa masinyane emzimbeni imikhiqizo yokubola. Ngesikhathi sokulahlekelwa isisindo, izinqubo zokuhlukanisa izicubu zangaphakathi namafutha ziqala. Uma ungaphuzi amanzi ukuze wenze uxhumano olunjalo, khona-ke inqubo yokulahlekelwa isisindo izophuza.

Zingaki ukhalori ngosuku zingadliwa ngokudla okuphansi kwekhalori

Ngamunye wethu unezibalo zakhe mayelana nekhalori yansuku zonke yokulahlekelwa isisindo. Thatha isibonelo amantombazane amabili, ngamunye eneminyaka engu-20 ubudala, ubude be-170 cm nesisindo esingu-70 kg. Womabili amantombazane anquma ukulahlekelwa isisindo ngamakhilogremu amahlanu.

Owokuqala usebenza njenge-akhawuntiant izinsuku ezinhlanu ngesonto, futhi ngemuva komsebenzi ukuthanda ukubuka ekhaya uchungechunge oluthandwayo lwe-TV nekati eseceleni kokumamukela. Owesibini usebenza njengomphathi wezokuthengisa izinsuku eziyisithupha ngesonto, kusukela ekuseni kuze kube sebusuku, usuku lonke ezinyaweni zakhe, ngaphandle kwalokho angeke aphile ngaphandle kwebha - uhlanganyela kathathu ngeviki ehholo elinesisindo samahhala.

Lapho abantu bekhuluma ngokudla okuphansi kwekhalori, bavame ukusho umkhuba wamakhilomitha angu-1200. Lesi sibalo siqinisekisa ukulahleka kwesisindo kunoma iyiphi indlela yokuphila, ngisho nokuhlala kancane. Kodwa esibonelweni sethu kucacile ukuthi intombazane yokuqala lesi sibalo siyobe sisebenza futhi siyasebenza. Kodwa okwesibili uhlelo olunjalo lokudla luzohlushwa ngosuku lokuqala, isigqi salo nendlela yokuphila ibeke ikhalori ehlukile yokulahlekelwa kwesisindo, ephakeme kunokudla okuphansi kwekhalori okusikisela. Imenyu yeviki (1200 kcal ngosuku) izokusiza uthole imiphumela uma ukudla kwakho kwekhalori yansuku zonke kungaphezu kuka-1800. Uma unenkinga yokuphila ekhuthele kakhulu, bese unomkhawulo onjalo ngeke ube namandla okwanele, i-vivacity nesimo esihle sizophela, Futhi ukwehluleka akunakugwemeka.

Ezinye izici zokudla okunomsoco

Ukudla okuphansi kwekhalori kuthatha izinhlobo eziningi zezitsha, into esemqoka akumele idlule umkhawulo osungulwe kwikhalori. Kuhlongozwa ukuhlukanisa yonke ivolumu yokudla yansuku zonke ibe ngama-5 reception of 250-300 kcal. Ngezansi sibheka okukhethwa kukho izitsha ongazihlanganisa ngokuqonda kwakho kanye nezintandokazi zakho.

Nika ama-carbohydrate okusheshayo ngemiphumela esheshayo.

Yiqiniso, awutholi ohlwini lwe-confectionery. Kungani, ngoba ibha efanayo "Mars" noma "Snickers" iqukethe okungaphezu kuka 250 kcal? Iqiniso liwukuthi yonke imikhiqizo yefulawa, amaswidi, ukudla okusheshayo okunamafutha kugcwele ama-carbohydrate namafutha. Ukudla kwe-caloric okunciphise ekudleni kunciphisa umzimba ekucindezelekeni, kodwa ukudla okuphezulu kwamaprotheni nakanjani kuyonciphisa isisindo. Uma nje udla into enhle kakhulu noma enamafutha, ukulahlekelwa kwama-kilogram kuzokwehla. Uma ungeke ukwazi ukuyeka ama-chocolate noma ama-chops owathandayo, zama ukudla okuKremlin noma ushokoledi. Kukhona nokulinganiselwa, kodwa akuthinti iphesenti lama-macronutrients, njengokudla okuphansi kwekhalori.

Ukudla okuphansi kwekhalori: Imenyu yesonto

I-Minus 5 kilogremu - lena yimiphumela yangempela yamadoda namantombazane amaningi anquma ukuzama uhlelo olunjalo lokudla. Kwamanye, inani le-kilo elahlekile likhulu nangabe ukudla kwakuhambisana nemidlalo. Yini ongayidla ngalezi zinsuku futhi yikuphi okumele ubambelele kwimenyu?

Ngakho-ke, ungakhetha noma yikuphi okukhethwa kukho kokudla bese uwadla izikhathi ezingu 4-5 ngosuku cishe ngezikhathi ezifanayo:

• I-oatmeal, i-buckwheat noma i-millet porridge, ebilisiwe emanzini ngaphandle kokushukela (ingxenye yomkhiqizo oqediwe yi-200 amagremu);
• Ingxenye ye-cottage ushizi ku-200 amagremu (1-5% okuqukethwe komnoni) + i-spoon ye-yogurt engenaswidi;
• Isifuba sezinkukhu (ama-250 amagremu), sinyathelwe, sibilisiwe noma sibiwe;
• Noma yiluphi uhlobo lwezinhlanzi (ama-250 amagremu), abilisiwe, agcobile noma agwetshiwe;
• Inkabi, ama-250 amagremu, ashisa noma abilisiwe;
• Amaqanda amabili abilisiwe;
• Isaladi (ama-250 amagremu) yemifino eluhlaza: iklabishi, isilimo esidliwayo esinamagatsha anamanzi, ikhukhamba, imifino, anyanisi ne-spoon yanoma yikuphi amafutha yemifino, futhi ingafaka imbewu ye-sesame, i-flaxseed, izingcezu eziningana zezintambo ezichotshoziwe.

Mangaki ama-kilo angangilahleka ngesonto?

Yimiphi imiphumela isithembiso sokudla okuphansi kwekhalori (imenyu yesonto)? I-Minus 5-7 kilos - ingabe lokhu kuyiqiniso? Konke kuncike ekutheni isisindo sakho sokuqala siphi, indlela ophila ngayo ohola ngayo nokuthi ulandela ngokuqinile imithethonqubo. Ukulahleka okukhulu kakhulu kuyoba ngabantu abanesisindo esiningi ngokweqile. Uma wena, kanye nokuzivocavoca, i-plumb bob izoba encane, kodwa ingcono. Khona-ke isisindo esilahlekile sizoba ngaphezulu kwamafutha aphansi futhi ngeke ubuyele. Ungakhohlwa ukuphuza amanzi phakathi kokudla ukukhipha imikhiqizo yokubola, kanye nabo baphuma futhi bekhuluphele.

Ungaphuma kanjani ekudleni okuphansi kwekhalori?

Amanye amahlaya okudla okunomsoco ukuthi kunzima kakhulu ukugcina isibalo esihle esikalini kunokuba uwuthole. Uma ucatshangelwa isifiso sokulahlekelwa isisindo futhi wazi ukuthi ezinsukwini ezingu-5-7 izidlo zokudla zizophela, bese ubambelela ohlelweni lokudla olukhethiweyo lubekezeleleka kubantu abaningi. Kodwa lapho ukudla kuphelile, uyamangaza wonke umuntu ngombono wakho weholide, bese usaphinda ujabule ngokuhaha. Ama-kilos alahlekile abuyele ezinsukwini zezinsuku, futhi, yikuphi okuthuka kakhulu, kakade njengamafutha.

Ngeviki lokuqala emva kokuphela kokudla, kunconywa kakhulu ukuba ungadli ama-carbohydrate ngendlela yamaswidi, kanye nokuhlanganiswa kwamafutha nama-carbohydrate. Isibonelo si-cutlet namazambane, i-pizza, isiqephu sekhekhe. Kanye nalokhu, udinga ukwandisa inani lamakholori okudliwe. Ungadla konke ukudla okuvunyelwe okufanayo, ukwandisa isisindo sokukhonza ekudleni ngalunye ngama-50-70 amagremu. Esikhathini isaladi ungange ukhilimu omuncu, neminye imifino. Kuyamukeleka ukusebenzisa inyama enamafutha aphansi noma izinkukhu okuthosiwe ngamafutha amifino. Njengesidla, khetha isithelo esisodwa - i-apula, i-orange, ibhanana.

Ukudla okunempilo okuqhubekayo noma ukuguqula okungapheli - ukhethe wena

Kumele sivume ukuthi uma nje ubuyela emidlalweni yakho endala yokudla, uzothola isisindo. Lokhu kuphazamiseka yizihloko ezinikezela ukudla okuphuthumayo. Ufuna ukuba nomzimba omuhle nsuku zonke ngaphandle kokudliwayo nokuzuza kwesisindo sonyaka? Kuzodingeka sidle ngendlela efanayo nangemva kokushiya ukudla okuphansi kwekhalori, ngezikhathi ezithile sizivumela ukuzijabulisa ezincane nokudlula. Uma kungenjalo, uzobe uhlala njalo "ngokuziphendulela" phakathi kokulahlekelwa kwesisindo ekudleni nasekubuyiseni kwama-kilogram kakade kakade ngendlela yamafutha.