Ukudla okuphansi kwekhalori kwama-calories angu-900

Lokhu kungukudla kwe-hypocaloric okudizayinelwe bonke labo bantu okudingeka bakwenze uhlelo lokwehlisa isisindo noma uhlobo lwesondlo, uhlelo olulula kakhulu ukulufeza. Manje, uma ukukwenza ngokuqinile, kuzokuvumela ukuthi ulahle cishe ama-2 kilos ngezinsuku eziyi-8 nje.

Uma uzimisele ukusebenzisa lokhu kudla, kufanele ube nesimo sempilo esiphundu, uphuze amanzi amaningi ngangokunokwenzeka nsuku zonke, unothise ama-infusions akho nge-sweetener futhi unonge ukudla kwakho ngosawoti namafutha omnqumo. Kuzofanele uphinde imenyu echazwe ngezansi nsuku zonke lapho wenza ukudla.

Imenyu yansuku zonke

• Ukudla kwasekuseni: ukumnika okungu-1 okukhethayo, izithelo eziyi-1 ezisawolintshi kanye nokusabalala kwethosi eli-1 noshizi olula.
• Ekuseni phakathi: 1 iyogathi enamafutha amancane.
• Isidlo sasemini: 150g. inkukhu noma inhlanzi, 1 ukukhonza isaladi elixubekile kanye nesithelo esingu-1.
• Emini ntambama: 1 ukumnika ozikhethele kona no-50g. koshizi weskim.
• Isnack: ukumnika okungu-1 okukhethayo, izithelo ezi-1 ezisawolintshi kanye nokusabalala kwethosi eli-1 ngojamu olula.
• Isidlo sakusihlwa: 100g. yenyama, isobho lemifino kanye ne-1 ukumnika. Ungadla inani lesobho oyifunayo.

Ngezansi uzothola imenyu yamasonto onke yokwenza ukudla kwama-calories angama-900.

Ngubani okumele enze ukudla kwekhalori ezingama-900?

Kuzo ukudla okuqinile, ngoba isinikeza kuphela ama-calories angama-900 ngosuku. Okusho ukuthi umthamo ophansi futhi ngenxa yalokho, akunconyelwe abantu abenza ukuzivocavoca okukhulu. Ngakho-ke, ungakwenza konke labo abasempilweni enhle futhi abanesigqi sokuphumula esithe xaxa sempilo. Ngaphandle kwalokho, bazozizwa bengenamandla futhi bangaba nesiyezi phakathi nosuku. Uma ilandelwa kuleyo ncwadi, kungukudla okuphumelelayo, okusivumela ukuthi sinciphise isisindo ngokushesha nangesikhathi esifushane kakhulu. Ngakho-ke, uma ufuna ukususa ama-kilos ambalwa ngesikhathi sokurekhoda futhi unempilo, lapho-ke ungakhetha lokhu kudla.

Ulahlekelwa ngamakhilo amangaki?

Ngokudla kwekhalori okungu-900 ongakufinyelela ulahlekelwe ngamakhilo angaphezu kwamabili isonto ngalinye. Kuyiqiniso ukuthi isibalo esiqondile ngeke sinikezwe, ngoba ngeke sifane kumuntu ngamunye. Uma ngaphezu kokudla uqobo, sisiza ngokuvivinya umzimba okuncane, noma kungenamandla kakhulu, khona-ke singadlula amakhilogremu amathathu nohhafu ngeviki. Lolu hlobo lokudla aludingeki ukuzikhulisa kakhulu ngesikhathi, kepha ukuzama ukuqhubeka nokudla ngendlela elinganiselayo ukuze ususe umphumela obuyile. 

Imenyu maviki onke

NgoMsombuluko

• Ukudla kwasekuseni: Ijusi lemvelo lewolintshi elinamagremu angama-30 esinkwa sikakolweni sonke kanye nocezu lweshizi omusha.
• Maphakathi no-ekuseni: Ucezu lwesithelo - amagremu angama-200
• Ukudla: 125 amagremu ezinhlanzi anama-gramu ayi-120 e-broccoli
• Isinongo: I-yogurt ene-Skimmed
• Isidlo sakusihlwa: I-omelette emhlophe yeqanda kanye nokhilimu wemifino owenziwe ekhaya. Okwe-dessert, iyogathi yemvelo

NgoLwesibili

• Ukudla kwasekuseni: Ukumnika ngamagremu angama-35 esinkwa sikakolweni esiphelele kanye nezincetu ezintathu zeturkey noma inkukhu
• Maphakathi no-ekuseni: iyogathi enamafutha amancane
• Isidlo sasemini: amagremu ayi-150 enkukhu eyosiwe noma ephekiwe, nesaladi likatamatisi, ulethisi no-anyanisi
• Isnack: Yogathi yemvelo noma ujusi wewolintshi
• Isidlo sakusihlwa: 200 amagremu yemifino eyosiwe ene-100 gram yenyama yeturkey noma yenkukhu

NgoLwesithathu

• Ukudla kwasekuseni: Ikhofi elilodwa noma elinobisi olunamafutha, amagremu angama-30 esinkwa sikakolweni esiphelele nesipuni se-marmalade ngaphandle koshukela
• Maphakathi no-ekuseni: ama-200 amagremu ezithelo
• Ukudla: 125 amagremu ezinhlanzi ngamagremu ama-250 yemifino, ngokuzikhethela kwakho
• Isinongo: amagremu angama-30 esinkwa sikakolweni esiphelele esinoshizi osabalalisa u-0%
• Isidlo sakusihlwa: amagremu ayi-150 ama-prawn nama-gramu ayi-125 wamakhowe kanye ne-yoghurt yemvelo.

NgoLwesine

• Ukudla kwasekuseni: amagremu angama-30 okusanhlamvu okuphelele nge-yoghurt yemvelo
• Maphakathi no-ekuseni: ama-200 amagremu ezithelo
• Ukudla: i-150 gram ye-turkey enemifino
• Isnack: Ingilazi yejusi le-orange
• Isidlo sakusihlwa: Isitshalo seqanda esigcwele ushizi ophehliwe noma ushizi okhanyayo nengxenye yezithelo

NgoLwesihlanu

• Ukudla kwasekuseni: amagremu angama-30 wesinkwa esenziwe ngosawoti onezingcezu ezimbili ze-Serrano ham
• Maphakathi no-ekuseni: ama-200 amagremu ezithelo
• Isidlo sasemini: 200 amagremu ezinhlanzi nesaladi likatamatisi nekhukhamba
• Isnack: Yogathi yemvelo
• Isidlo sakusihlwa: i-150 gram yenkukhu noma i-turkey enesipinashi ne-yogurt

NgoMgqibelo

• Ukudla kwasekuseni: Ucezu lwesinkwa, noshizi we-Burgos kanye nokumnika noma ikhofi elinobisi olusikiwe.
• Maphakathi no-ekuseni: ama-200 amagremu ezithelo
• Ukudla: Inyama yenkomo ene-broccoli
• Isinongo: Ucezu lwesinkwa olunezilayi ezi-4 zeturkey
• Isidlo sakusihlwa: ama-gramu ayi-150 ezinhlanzi njengama-sea bass anama-gramu ayi-100 e-chard noma isipinashi kanye ne-yoghurt yemvelo.

Domingo

• Ukudla kwasekuseni: Ijusi yemvelo, amagremu angama-30 okusanhlamvu okuphelele nocezu lweshizi omusha
• Maphakathi no-ekuseni: Ucezu lwesinkwa sikakolweni esiphelele esinezilayi zenkukhu
• Ukudla: amagremu angama-40 we-pasta ephelele kanye nama-gramu ayi-125 we-turkey eyosiwe kanye nesitsha sesaladi.
• Isinongo: 250 ml wejusi yemvelo noma izithelo
• Isidlo sakusihlwa: ikani le-tuna yemvelo ene-omelette yaseFrance eneqanda elilodwa nabamhlophe ababili. Ehamba nedlanzana lobhontshisi oluhlaza.

Izincomo Ezikhethekile

Lapho ulungisa ukudla okufana nenyama noma inhlanzi, kungcono ukusebenzisa isipuni samafutha omnqumo ngesikhathi sokudla kwasemini nokunye ukudla kwakusihlwa. Ukuze ungeze ukunambitheka okuthile, kuyalulekwa ngaso sonke isikhathi ukuthi esikhundleni sokusebenzisa usawoti noma amasoso, senza kanjalo ngokungeza izinongo. Ngoba bazokwengeza ukunambitheka kepha hhayi ama-calories. Ngakolunye uhlangothi kufanele phuza amanzi amaningi, futhi ngesimo se-infusions usuku lonke. Ilitha nohhafu kuzosisiza ukuqeda ubuthi futhi sihlanze umzimba.

Kumele sigcine uhlamvu i-the izidlo ezinhlanu esishilo. Kuyiqiniso ukuthi singashintsha imifino noma inkukhu ye-turkey noma sihluke phakathi kwezinhlobo ezahlukene zezinhlanzi esinazo. Kepha njalo ngenani njengoba kunconyelwe ukukwazi ukuhambisana nokudla kwekhalori okungu-900. Ngokupheka okunconywayo, i-ovini, isifudumezi noma eyosiwe ihlala ikhetha njalo.

Imihlahlandlela yokwenza lokhu kudla kwe-hypocaloric

• Okokuqala kufanele sibe nesisusa esihle. Ukwenza lokhu, kuzocabanga ngenhloso yethu bese sengeza amandla kuyo, ngoba kufinyelelwe. Ngokushesha lapho sibona imiphumela yokuqala, sizothatha okungcono kakhulu kokudla kwekhalori ezingama-900.
• Zama ukuzivocavoca umzimba, kodwa ungakwenzi ngokweqile. Ukuhambahamba ngezinyawo kungaba enye yezinto ezizuzisa kakhulu.
• Gwema ukudla okunoshukela noma okunamafutha ngaso sonke isikhathi. Uma unesikhashana sokuba buthakathaka, ngaso sonke isikhathi kungcono ukuba nokugcotshwa noma isithelo esigcwele amanzi njengesicucu sekhabe noma idlanzana lama-strawberry.
• Ngendlela efanayo, sizokhohlwa ngeziphuzo ezine-carbonated noma lezo ezinoshukela omningi. Into enhle ukukhetha ucezu lwesithelo noma ukwenza ujusi wemvelo nowenziwe ekhaya.
• Kanye ngesonto, ungangenisa inyama ebomvu, yize i-turkey noma inkukhu ihlala ingcono, ukuthola amaprotheni ayo kanye nokuqukethwe kwayo okunamafutha amancane.
• Uma uhlala ukhathele inyama yenkukhu noma ye-turkey, ungangeza nedlanzana lentile bese wenza ipuleti lalokhu ngemifino. Basinikeza amaprotheni ngasikhathi sinye njenge-fiber namanye amavithamini.