Njengoba kucacile esihlokweni, okuyisisekelo salokhu kudla ekunciphiseni inani lamakholori ("hypo" - kancane). Kodwa uma umba kancane kancane, ukudla kwe-hypocaloric kusikisela ukuba sinciphise inani lamafutha adliwe ngama-1.5 izikhathi nama-carbohydrate izikhathi ezintathu. Ngeke siphuthume izinto, sizoqonda ngokuqalwa okulandelayo kwezwe ngokulahlekelwa isinyathelo ngesinyathelo.
Inani le-caloric
Ngokwesilinganiso, owesifazane ohola umbuso ogcwele wosuku - umsebenzi wendlu - umsebenzi wokusebenza ngokomzimba, okujwayelekile kungu-2000 kcal. Siyaqonda ukuthi ukudla okungajwayelekile kungakunikeza inombolo enjalo elingayo. Kodwa, ukuze ulahlekelwe isisindo, ngakho-ke ulahlekelwe isisindo! Ukudla kwe-hypocaloric kukunika esikhundleni se-1 200 - 1 300. Ngokuqondene namaprotheni, inani labo kwimenyu yokudla kwe-hypocaloric iyahambisana nemikhuba evumayo evamile - 60-80 g / ngosuku. Ama-carbohydrate namafutha, njengoba sesishilo kakade, "athunjwe", konke okushiywe ngu-1.5 no-3-4 izikhathi ezingaphansi, ngokulandelana, kunesilinganiso sokusetshenziswa.
Ama-Nuances
Njenganoma yikuphi ukudla okunye, ukudla okulinganiselwe kwe-hypocaloric yokunciphisa isisindo akukwenzi ngaphandle kwemishayo yalo:
- Kufanele ugcine ukudla okuhlukaniswe ;
- akufanele usebenzise amanani amaningi ngokweqile;
- Kunconywa ukuthi ungabandakanyi usawoti wethebula kusukela ekudleni;
- Umzimba udinga ukwenziwa ngamavithamini namaminerali ngesikhathi sokudla;
- kufanele badle izithelo nemifino eningi enezintambo;
- qiniseka ukuthi ugcine ukulayishwa kwezinsuku.
Isikhathi
Ukudla okwenziwe nge-hypocaloric kudlula amaviki amabili, futhi uma unesidingo sokulahlekelwa isisindo ngemuva kwamasonto amabili, ungayiphinda ngenyanga ngezinga elifanayo. Kunconywa ngokuphindwe kabili ngesonto ukuhlela ukulayishwa kwezinsuku :
- i-kefir (1.5 amalitha ngosuku);
- i-apula (1.5 kg ngosuku olungu-1);
- i-oatmeal (200 g ngosuku olungu-1);
- Ikhukhamba (1.5 kg ngosuku olungu-1).
Umsebenzi womzimba
Ngokungafani nezinye izidlo eziningi, ngesikhathi i-hypocaloric ukulahlekelwa isisindo akukhuthazwa ukuba uthathe ikhefu ezemidlalo. Ngokuphambene nalokho, lokhu kudla kuhloswe kubantu abakhuthele nabagijimi, kulabo abangeke balinde ukulala kwesisindo embhedeni.
Isibonelo, unqume ngokudla okwe-hypocaloric, uyodla ini:
- ibhulakufesi - i-omelet kanye nengilazi ye-kefir nge-fat fat content;
- dinner - isobho lamaparele, isaladi kusuka ku-sauerkraut, i-veal goulash;
- dinner - i-cutlet ye-steak yenkomo, i-caviar ye-isitshalo seqanda, izithelo ezomile zihlanganisa;
- ngaphambi kokulala, sincoma ukuthi sidle i-apula eyodwa eluhlaza.
Ukunciphisa okuqukethwe kwekhalori kunomncintiswano ophelele wezinto eziphilayo, okuyi-1200 kcal ukucindezeleka okuqinile emzimbeni, okuzobe usawakhumbula. Ngalokhu kulahlekelwa isisindo, i-slow metabolism iqinisekisiwe, futhi uma ubuyela emndenini ovamile - i-kilogram ibuya.