Cishe wonke umuntu ngesikhathi esithile empilweni yethu uye wafuna ukunciphisa isisindo esithile, ngokuya ngokuvivinya umzimba noma ngokudla. Kulokhu, sifuna ukuncoma indlela yokudla ye- Ama-calories ayi-1500 alungele wena ukufeza inhloso yakho.
Ukulawula isisindo kungenye yezenzo zokuqala okufanele sizenze lapho sizizwa sikhukhumele noma sikhuluphele ngokweqile, ukhiye ungukudla okulinganiselayo nokuphelele. Uma unesithakazelo, qhubeka ufunda le migqa.
Ukudla kwama-calories ayi-1500 ngosuku kuyindlela enhle yokwehlisa isisindo ngaphandle kokuba nemikhawulo eminingi, ngakho-ke kulula ukuyisebenzisa osukwini lwethu usuku nosuku. Akudingeki sikhathazeke ngokweqile ngesisindoKumele sazi ukuthi isisindo sethu siguquka ngosuku ngokwesilinganiso samakhilo amabili phezulu, amakhilo amabili phansi.
Amathiphu wokwehlisa isisindo
Lapho siphakamisa ukuthi sinciphise isisindo kufanele sicacise ngezinhloso zethu, sibekezele, sihlale njalo futhi sihambisane nokudla esikukhethayo. Ukhiye wokwehlisa isisindo ngu sidle amakhalori ambalwa kunalawo esiwasebenzisayo, ngakho-ke kufanele sinciphise ukungena futhi sikhulise izindleko zekhalori ngokuya ngokuzivocavoca umzimba.
Njengamanje, kunokulahlekelwa isisindo izinyanga ezintathu ukufeza imizimba yethu yamaphupho, kufanele sifunde ukushintsha imikhuba yokudla ukuze singangeni emaphutheni noma emikhubeni emibi. Okokuqala, ukuze ungabeki impilo yakho engozini, bala inkomba yomzimba wakho ukuze wazi isikali okuso.
Ngakolunye uhlangothi, zibuze ukuthi udlala izinsuku ezingaki ngesonto, kudla okungakanani ukudla okuthosiwe, ama-carbohydrate noma ukudla okungenampilo ngesonto.
Ukudla kwekhalori okungama-1500
Ekudleni akufanele "uhlupheke" kufanele sizilawule kepha akudingeki sihlupheke sonke isikhathi esisifezayo. Kufanele sidle kuwo wonke amaqembu okudla ngaphandle kokushiya noma yini, akudingeki ukuthi sibeke impilo yethu engcupheni ngokugwema ukudla amafutha noma ama-carbohydrate.
Thola eyodwa ukudla okunomsoco lapho wonke amaqembu okudla akhona, amanani afanele futhi ngaphandle kokudlula noma yiliphi lawo.
Ukudla okunconyiwe
- Izithelo nemifino. Kufanele kube ukudla okuvame kakhulu ekudleni kwakho. Thatha ama-servings ama-5 ngosuku, isibonelo, ipuleti elihle lemifino eyosiwe, eyosiwe noma ebilisiwe. Ngaphezu kwalokho, faka imifino enjengesaladi entsha nezicucu zezithelo zonyaka nezikhwalithi ukuze ube namandla kanye namavithamini.
- Ngenisa ama-carbohydrate okungenani kanye ngosuku, njengelayisi, ipasta kakolweni ephelele, amazambane, noma isinkwa. Ngokufanelekile, thatha amagremu angama-30 anoma iyiphi i-carbohydrate elula oyifunayo.
- Akudingeki khohlwa ukuphuza amanzi noma oketshezi usuku lonke, ngesikhathi sokudla nakwezinye izinsuku.
Amanani anconyiwe
- 200 amagremu enyama engenamafutha. Okufanele ngukudla unogwaja, izinkukhu, inyama yenkonyana,
- 200 amagremu ezinhlanzi ezimhlophe noma amaqanda.
- 60 amagremu erayisi ansundu noma ipasta kakolweni ephelele.
- 300 amagremu amazambane.
- Amagremu angama-70 wama-legumes.
- 400 amagremu yemifino ehlanganisiwe.
- 400 amagremu wezithelo ezintsha.
- Ingilazi yejusi yemvelo.
Ukudla okufanele sikugweme
Okulandelayo sikutshela ukuthi yikuphi ukudla okufanele sikugweme, ukubuyisa isibalo futhi ungangeni emikhubeni emibi yokudla.
- Ukudla okunamafutha amaningi njengamasoseji engulube, iwundlu noma ingulube, ama-butter, ama-margarine, ushizi onamafutha noma ophulukisiwe.
- Ukudla osekuphekiwe. Yize zikhululekile kakhulu ngoba zidinga ukufudunyezwa kuphela, zigcwele amafutha, ushukela nosawoti oweqile. Uma sinquma ukuba nesidlo esilungisiwe, bheka ukubekwa kwaso ukuze kuphile kahle ngangokunokwenzeka.
- Ungayisebenzisi kabi isoso elungiselelwe noma eyenziwe ekhaya. Ungadli usoso ngokususelwa okhilimu, owoyela noma ama-butter. Futhi, gwema wonke lawo ma-vinaigrette athengiswa njengokukhanya noma ukukhanya ngoba nawo awaphilile. Okufanelekile ukunambitha futhi usebenzise ulamula omusha ukugqoka izitsha zakho.
- Amakhekhe ezimboniKungukudla okugcwele ushukela, amafutha agcwele, amafutha we-transgenic, usawoti, izivimbelo nezinto eziningi ezingathandeki emzimbeni onempilo. Ngakho-ke, ungawadli amakhukhi, amaqebelengwane noma amakhekhe enziwe ngaphambilini.
- Iziphuzo ezibandayo ezinoshukela ongeziwe. Ingilazi ejwayelekile yesoda oyikhonzile ingalimaza indlela odla ngayo, gwema ukuphuza ama-soda agcwele ushukela angakusizi ngalutho.
- Gwema ukuphuza utshwala. Basenza sibe ngamafutha ngenxa yamanani abo aphezulu wama-calories angenalutho.
Amathiphu okufanele usebenze
- Musa ukweqa isidlo sasekuseni. Yisidlo esibaluleke kakhulu sosuku futhi sizokunikeza amandla futhi ngeke uzizwe uthanda ukudla okulula phakathi kokudla.
- Thola ibhalansi ekudleni. Ungadli kakhulu futhi udle okuncane. Kufanele uzigcwalise njalo ekudleni kepha ngokudla okunempilo.
- Yidla ukudla okuyinhloko oku-3, isidlo sasemini nesidlwana.
- Yidla lonke ubisi olusikiwe.
- Thatha izithelo nsuku zonke, hlala ukhetha isizini nemvelo.
- Izinhlamvu eziphelele kanye nokuhamba phambili kwasekuseni.
- Lawula inani lamafutha owathatha ngosuku, Akufanele weqe izipuni ezintathu ngosuku lapho udla umzimba.
- Kuhlanganisa ukudla okunothile carbohydrate con imifino y amaprotheni.
- I-Las amadina kumele zibe lula futhi ngehora lokuqala.
- Faka njalo imifino ngesikhathi sedina.
- Yidla ngokuthula endaweni ekhululekile ngaphandle kwengcindezi noma ukushesha. Kufanele uthathe isikhathi sakho, usebenzise lesi sikhathi futhi ujabulele ukudla.
- Ukuba ekudleni akusho ukufel 'ukholo, kufanele ukujabulele futhi ukwazise lokho okudlayo. Kumele umane ulawule amanani nezindlela okuphekwe ngazo.
- Ungakhohlwa ukwenza ukuvivinya umzimba. Kubaluleke kakhulu ukugcina umzimba usebenza. Okungenani kathathu ngesonto.
Imenyu yekhalori eyi-1.500
Desayuno
- Inkomishi yobisi olusikiwe, ubisi lwenkomo noma ubisi lwemifino. Ngekhofi noma itiye.
- Izingcezu ezimbili zesinkwa sikakolweni esiphelele.
- Ingxenye yoshizi omusha osikiwe futhi
- Ucezu lwesithelo sonyaka.
Comida
- Imifino ebilisiwe noma eshubile enongwe ngesipuni samafutha omnqumo.
- Amagremu angama-30 wama-legumes.
- Inhlanzi emhlophe eyosiwe noma ikota yenkukhu eyosiwe.
- Isabelo sezithelo.
Cena
- Isaladi yemifino nemifino eluhlaza, enethini le-tuna yemvelo, ama-anchovies amabili noshizi onamafutha aphansi.
- Izingcezu ezi-2 zesinkwa noma engeza ama-gramu angama-25 wezinhlamvu.
- 1 ukukhonza izithelo.
Uma ubheka ukunciphisa isisindo ngendlela ephephile nenempilo, unganqikazi ukuya kudokotela we-endocrinologist ukukuqondisa kunqubo yokwehlisa isisindo.