Zininzi iindlela zokutya kuba umntu ngamnye wahlukile Kwaye ufuna ukutya ngexesha elithile ebomini bakho, nokuba kukuthoba umzimba, ukutyeba, ukukhathalela intliziyo yakho, okanye ukunqanda iswekile kwaphela.
Kule meko, i-1800 yokutya kweekhaloriKukutya okunokwenziwa kwithuba elide kuba akukho ndlongondlongo kwaye kunawo onke amaqela okutya ukuze umzimba wethu ube nezakhamzimba eziyimfuneko ekusebenzeni kwawo.
Siza kukuxelela ukuba yeyiphi indlela yokutya iikhalori ezili-1800, zithini iimpawu kunye neemenyu ezimbini ezahlukeneyo zemihla ngemihla zokukunika umbono.
Iimpawu zekhalori ye-1800 yokutya
Kukutya okusempilweni, ayisi ukutya okuthintelayo Kwaye ibonelela ngeziphumo ezihle ukuba zenziwe ngokuchanekileyo, ayibeki mngciphekweni impilo yethu kuba ayinangcwangu kwaphela.
Apha sixelela iimpawu zolu hlobo lokutya kwaye aluzibi kuba ludibanisa ukutya ngendlela efanelekileyo.
Gcwalisa ukutya
Ukutya okubandakanya zonke macronutrients, iiamino acid ezifanelekileyo kunye neoyile esempilweni yokuziva satiated kwaye ngokuthe ngcembe sinciphise umzimba Ukutya okungummangaliso kwaye ixesha elifutshane alizifezekisi ezi mfuno.
Ibhalansi yokutya
Ibhalansi kunye nendlela okwabiwa ngayo ukutya ngexesha lokutya kubalulekile, ngenxa yesi sizathu, kukutya okucetyiswayo kwinani elikhulu labantu kuba kuluncedo kakhulu.
Ukutya ukutya
Enye yezona zinto zibaluleke kakhulu xa kufikwa kumba wokutya kukuhlutha kwaye awulambi. Ingxaki enkulu kukutya kukuba abantu bayalamba kwaye banikezele. Babuyela kwindlela yabo yokutya kwaye bangatyi, ngenxa yoko abafezekisi iinjongo zabo.
Ngale ndlela yokutya Iikhalori ezingama-1800 awuyi kuba nangxaki, kuba uya kuziva ugcwele kwaye wanelisekile.
Ukutya okwahlukeneyo
Ukutya okwenza oku kutya kwahluka kakhulu, ke ayikokutya okutyhafileyo okanye okukruqulayo. Unokwenza indibaniselwano yokudibanisa kwiitya zakho. Ke ngoko, iba kukutya okwenziwa ngokwezifiso kuba umntu ngamnye unokongeza okanye asuse ukutya ngokweemfuno zabo.
Ngale ndlela yahlukeneyo yokutya, umzimba ufumana zonke izondlo. Ukutya okuyenzayo kunamafutha asezantsi, aqukethe amanqanaba aphezulu e-glycemic, kwaye imicu ilungelelene neeproteni.. IiCarbohydrate zihamba kancinci ukuze umzimba uzive uhluthi ixesha elide.
Sikuxelela ukuba zeziphi iimfuno ekufuneka zifezekisiwe ukuze uzenze ngokuchanekileyo.
- Kufuneke Ku yitya izidlo ezi-5 ngosuku, akufuneki sitsibe nayiphi na.
- Sela kancinci Iilitha ezi-2 zamanzi.
- Gwema iziselo ezineswekile, iisoda, kunye neziselo ezinxilisayo.
- Iswekile kufuneka ifakwe endaweni yeswekile, nangona bengafanele baphathwe gadalala. Ngokufanelekileyo, thambisa nge-stevia okanye i-saccharin.
- Gwema amafutha amaninzi kwaye aqhutywe.
- Ukutya ukutya okunamafutha asezantsi.
- Pheka kwi eyosiweyo, ebhaka, ebilisiweyo, okanye ejijiweyo. Kulumkele konke ukubethwa kunye nefry.
- Oku kutya kufuneka kukhatshwe kunye ukwenza umthambo ubuncinci iintsuku ezi-3 ngeveki.
Iimenyu zesampulu ze-1800 zekhalori zokutya
Apha ngezantsi sabelana nawe ngamamenyu amathathu onokuwenza okanye ungathatha njengomzekelo ukuze ukwazi ukwenza umahluko onomdla kakhulu kuwo malunga nokutya kwiqela elinye. Amaxesha amaninzi ingxaki yokutya kukungazi ukuba uzokutya ntoni okanye utye njani, sijonga imizekelo kunye nolwazi Ukuze ube nemibono, kule meko, siza kukuxelela ukuba ubuninzi kunye nokutya kuya kuba yintoni ukugcwalisa imenyu esempilweni yeekhalori ezili-1800. Qaphela!
Umzekelo we1
Desayuno
- Iglasi yobisi lwe-soy okanye isiselo semifuno. Ungayihambisa kunye nekofu ukuba unqwenela.
- Iigrama ezingama-80 zesonka esiziinkozo.
- Iigram ezingama-50 zeshizi entsha enqatyisiweyo.
- 1 i-tomato yendalo.
Isidlo sasemini okanye kwasekuseni
- Isiqwenga sesiqhamo esiphakathi, i-kiwi, ipere, iplamu, njl.
- Iyogathi yendalo.
- I-walnuts ezi-5 okanye iziqwenga ezi-5 zeziqhamo ezomileyo ukuze zingcamle.
Ukutya
- Iplate yemidumba ephekiweyo i-100 gram: iilentile, iinkukhu, iimbotyi.
- Iigram ezili-100 zeeprawn eziphekiweyo okanye iiprawn.
- 1 i-tomato yendalo.
- Iapile e-1 okanye ipere yedizethi.
Ukutya okutyayo
- Ukufakwa okanye iti eluhlaza.
- Iigrama ezingama-80 zethosi yengqolowa.
- itispuni yamarmalade elula.
cena
- Intlanzi eyosiweyo.
- I-puree eyenziwe ekhaya kunye nepunipoon yeoyile yomnquma.
Umzekelo we2
Desayuno
- Ikofu enobisi olunamafutha okanye iglasi yobisi lwe-soy okanye isiselo semifuno.
- Iigrama ezingama-80 zesonka esiziinkozo.
- Ioli yomnquma
- 1 i-tomato yendalo.
Isidlo sasemini okanye kwasekuseni
- Isiqwenga sesiqhamo.
- Iigrama ezili-15 zamandongomane.
Ukutya
- I-70 gram ipasta yesitya, ngakumbi ingqolowa iphelele.
- Iigram ezingama-75 zenyama yenkomo egayiweyo.
- Iigrama ezingama-50 zetamatato eyosiweyo eyenziwe ekhaya.
- Isiqwenga sesiqhamo.
Ukutya okutyayo
- Ukufakwa okanye iti eluhlaza.
- Iyogathi yendalo.
- Iigrama ezingama-30 ze-oats eziqengqelweyo.
cena
- Ngaba ityhuna yendalo.
- Ipepile, itumato, iminqathe kunye nesaladi yeqanda ebilisiweyo.
- Ukunxiba ukunambitha, ubuninzi beetispuni ezimbini zeoyile yomnquma
Qhubeka uzame oku kutya kuba akuthinteli kangako, kwaye nangona ungalahli isantya sokutya okungummangaliso umzimba wakho uya kubulela kuwe kuba awuyi kumcinezela kwaye awuyi kuziva ucaphuka yindlala.