Ngokwenyani wonke umntu ngaxa lithile ebomini bethu uye wafuna ukunciphisa umzimba, ngokusekwe kwimithambo okanye ukutya. Kule meko, sifuna ukucebisa ukutya kwe Iikhalori ezili-1500 ezilungele wena ukufezekisa injongo yakho.
Ukulawula ubunzima yenye yezenzo zokuqala ekufuneka sizenzile xa siziva sidumbile okanye sityebe ngokugqithisileyo, isitshixo kukutya okulinganiselweyo nokugqibeleleyo. Ukuba unomdla, qhubeka ufunda le migca.
Ukutya okuziikhalori ezili-1500 ngosuku kuyindlela elungileyo yokwehlisa umzimba ngaphandle kokuba nezithintelo ezininzi, ke kulula ukuyisebenzisa kule mihla yethu. Akunyanzelekanga ukuba sityebe ngaphezulu kobunzimaKuya kufuneka sazi ukuba ubunzima bethu buyatshintsha ngosuku umndilili weekhilogram ezimbini ukuya phezulu, iikhilogremu ezimbini ezantsi.
Iingcebiso zokunciphisa umzimba
Xa siphakamisa ukuba sinciphise umzimba kufuneka sicace gca malunga neenjongo zethu, sibe nomonde, siqhubeke kwaye sithobele ukutya esikukhethayo. Undoqo ekunciphiseni ubunzima ngu ukutya iikhalori ezimbalwa kunenkcitho yethu, ke kufuneka sinciphise ukutya kunye nokunyusa inkcitho yekhalori esekwe kwimithambo.
Okwangoku, endaweni yokulahla ubunzima beenyanga ezintathu ukufezekisa imizimba yethu yamaphupha, kufuneka sifunde ukutshintsha imikhwa yokutya ukuze singangeni kwiimpazamo nakwindlela ezimbi. Okokuqala, ukuze ungabeki impilo yakho emngciphekweni, bala ubungakanani bomzimba wakho ukuze ufumane ukuba ungakanani.
Ngakolunye uhlangothi, zibuze ukuba zingaphi iintsuku owenza imidlalo ngeveki, ukutya okungakanani okuthosiweyo, iikhabhohayidrethi okanye ukutya okungenampilo okutyayo ngeveki.
Ukutya kweekhalori ezingama-1500
Kwindlela yokutya akufuneki "usokole" kufuneka sizilawule kodwa akufuneki sibandezeleke ngalo lonke ixesha sisenza. Kufuneka sitye kuwo onke amaqela okutya ngaphandle kokushiya nayiphi na, akufuneki sibeke impilo yethu esichengeni ngokuphepha ukutya amanqatha okanye iikhabhohayidrethi.
Fumana enye ukutya okunokulinganisela apho onke amaqela okutya akhoyo, izixa ezifanelekileyo kwaye ngaphandle kokugqitha nalinye kuwo.
Ukutya okucetyiswayo
- Iziqhamo nemifuno. Zifanele ukuba zezona zinto ziphambili ekutyeni kwakho. Thatha i-servings ezi-5 ngosuku, umzekelo, ipleyiti elungileyo yemifuno eyosiweyo, eyosiweyo okanye ebilisiweyo. Ukongeza, yazisa imifuno enje ngesaladi esandul
- Fundisa icarbohydrate ubuncinci kanye ngemini, njengerayisi, ipasta yengqolowa, iitapile, okanye isonka. Ngokufanelekileyo, thabatha iigrama ezingama-30 zayo nayiphi na icarbohydrate elula oyifunayo.
- Akunyanzelekanga ukuba senjenjalo ulibale ukusela amanzi akukho manzi emini, ngexesha lokutya kunye nezinye iintsuku.
Imali ecetyiswayo
- Iigram ezingama-200 zenyama engenamafutha. Eyona nto ilungileyo kukutya umvundla, iinkukhu, inyama yenkonyana,
- Iigram ezingama-200 zentlanzi emhlophe okanye amaqanda.
- Iigrama ezingama-60 zerayisi emdaka okanye ipasta yengqolowa epheleleyo.
- Iigrama ezingama-300 zeetapile.
- Iigrama ezingama-70 zemidumba.
- Iigrama ezingama-400 zemifuno ehleliweyo.
- I-400 gram yeziqhamo ezintsha.
- Iglasi yejusi yendalo.
Ukutya okumele kukuphephe
Okulandelayo sikuxelela ukuba kukuphi ukutya ekufuneka sikuthintele, ukubuyisa ubume bakho kwaye ungangeni kwimikhwa emibi yokutya.
- Ukutya okunamafutha aphezulu ezinjengeesoseji zenyama yehagu, imvana okanye inyama yehagu, ibutter, imajarini, amafutha okanye itshizi ephilisiweyo.
- Ukutya okuphekwe kwangaphambili. Nangona zikhululekile kuba zifuna ukufudunyezwa kuphela, zizele ngamafutha, iswekile, kunye netyuwa egqithileyo. Ukuba sithatha isigqibo sokuba nesitya esilungisiweyo, jonga ukubhalwa kwaso ukuze kube sempilweni ngokusemandleni.
- Sukusebenzisa kakubi iisosi ezilungiselelwe okanye ezenziwe ekhaya. Sukutya iisosi esekwe kwiikhrim, ioyile okanye ibutter. Kulumkele zonke ezo vinaigrette ezithengiswa njengokukhanya okanye ukukhanya kuba nazo azisempilweni. Eyona nto ifanelekileyo kukunambitha kwaye usebenzise ilamuni entsha ukunxiba izitya zakho.
- Amakhekhe eshishiniKukutya okugcwele iswekile, amafutha, i-transgenic fats, ityuwa, izilondolozo kunye nezinto ezininzi ezingafunekiyo zomzimba osempilweni. Ke ngoko, musa ukusebenzisa iikuki, iikeyiki, okanye iikeyiki ezenziwe kwangaphambili.
- Iziselo ezibandayo ezineswekile eyongeziweyo. Iglasi eqhelekileyo yesoda yakho oyithandayo inokonakalisa ukutya kwakho, kunqabe ukusela iisoda ezigcwele iswekile ezingancedi nto kwaphela.
- Kuphephe ukusela utywala. Basenza batyebe ngenxa yexabiso labo eliphezulu leekhalori ezingenanto.
Iingcebiso ekufuneka uzenzile
- Musa ukungasidli isidlo sakusasa. Sesona sidlo sibaluleke kakhulu sosuku kwaye siya kukunika amandla kwaye awuzukuziva ngathi ungatya amashwamshwam phakathi kokutya.
- Fumana ibhalansi ekudleni. Musa ukutya kakhulu kwaye utye kancinci. Kuya kufuneka ugcwalise kwisidlo ngasinye kodwa ngokutya okusempilweni.
- Yitya izidlo eziphambili ezi-3, isidlo sasemini kunye nesinekhi.
- Yitya lonke ubisi olunamanzi.
- Thatha iziqhamo mihla le, uhlala ukhetha ixesha lonyaka kunye nendalo.
- Iinkozo ezipheleleyo kunye nezona zilungele isidlo sakusasa.
- Lawula inani leoyile oyithathayo ngosuku, Akufanele ungadluli iipuni ezintathu ngosuku xa usitya.
- Idibanisa ukutya okunotye iicarbohydrate nge imifuno y protein.
- Las izidlo kufuneka zibe kukukhanya kwaye ngeyure yokuqala.
- Soloko ubandakanya imifuno kwisidlo sangokuhlwa.
- Yitya uzolile kwindawo ekhululekile ngaphandle koxinzelelo okanye ungxamile. Kuya kufuneka uthathe ixesha lakho, uthathe ithuba lomzuzu kwaye wonwabele ukutya.
- Ukuba kwisidlo akuthethi ukufela ukholo, kufuneka ukonwabele kwaye ukuxabise oko ukutyayo. Kufuneka ulawule ubungakanani kunye neendlela eziphekwe ngazo.
- Ungalibali ukwenza imithambo. Kubaluleke kakhulu ukugcina umzimba usebenza. Ubuncinane kathathu ngeveki.
I-1.500 yemenyu yeekhalori
Desayuno
- Indebe yobisi olucekethekileyo, ubisi lweenkomo okanye ubisi lwemifuno. Ngekofu okanye iti.
- Iziqwenga ezibini zesonka sengqolowa.
- Inxalenye yetshizi entsha enesikim kunye
- Isiqwenga sesiqhamo sonyaka.
Ukutya
- Imifuno ebilisiweyo okanye ephekiweyo enongwe ngecephe leoli yeoli.
- Iigrama ezingama-30 zemidumba.
- Intlanzi emhlophe eyosiweyo okanye ikota yenkukhu egcadiweyo.
- Ukutya kweziqhamo.
cena
- Isaladi yemifuno kunye nemifuno eluhlaza, enetoti yetyhuna yendalo, ii-anchovies ezimbini kunye netshizi enamafutha asezantsi.
- Amaqhekeza ama-2 esonka okanye ongeze ama-25 eembotyi
- 1 ukuhanjiswa kweziqhamo.
Ukuba ujonge ukunciphisa umzimba ngendlela ekhuselekileyo nesempilweni, ungathandabuzi ukuya kugqirha wezonyango ukuze akukhokele kwinkqubo yokunciphisa umzimba.