Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 7 m'masabata awiri.
Ma calorie apakati tsiku ndi tsiku ndi 1000 Kcal.
Mukufuna kuchepetsa thupi osasiya chakudya chomwe mumakonda? Izi ndizotheka ndi zakudya zopatsa mafuta. Mfundo ya njirayi ndi yosavuta. Muyenera kudziwa kuchuluka kwanu (ndiye kuti, kuti mumvetsetse kuchuluka kwa ma calorie omwe mukufuna) ndikuchepetsa kalori wamba momwe amafunira. Kodi pamafunika mphamvu zingati zamagetsi kuti muchepetse kunenepa, komanso momwe mungawerengere?
Kalori kuwerengera zofunikira pazakudya
Njira zodyera potengera kuchuluka kwa kalori zidayamba kutchuka m'zaka za m'ma 20s. Tsopano zakhala zosavuta kwambiri kwa iwo omwe akufuna kuonda. Pali masamba ambiri pawebusayiti omwe amafotokoza mwatsatanetsatane zakudya zonse. Mutha kuzisindikiza kuti mugwiritse ntchito nthawi zonse.
Masikelo a kukhitchini sadzakhala opepuka. Zichepetsanso njira yowerengera magawo amagetsi, chifukwa mutha kuyeza moyenera chakudya chomwe mumadya. Ndibwino kuti muzisunga zolemba za chakudya, zomwe zimathandiza makamaka m'masiku oyambilira.
Ma calories ayenera kuwerengedwa tsiku limodzi. Pali zinthu zingapo zofunika kuziganizira pochita izi:
- jenda (amuna ali ndi minofu yambiri, chifukwa chake amatha kugula chakudya chochuluka kuposa chiwerewere);
- zaka (atakwanitsa zaka 20, kuchuluka kwa kalori kuyenera kuchepetsedwa ndi 10% zaka ziwiri zilizonse);
- kulemera kwanu kwenikweni ndi zomwe mukufuna kukwaniritsa;
- kulimba komanso pafupipafupi kwamaphunziro amasewera (ngati alipo m'moyo wanu).
Kugwiritsa ntchito kalori tsiku lililonse kumatha kuwerengedwa mu calculator http://vse-diety.com/raschet-vremeni-provedeniya-diety-i-sutochnoj-kalorijnosti.html
Momwemo, kukhala ndi chakudya chowerengera kalori muyenera kudya kasanu patsiku. Poterepa, muyenera kugawa bwino ma calories. Chifukwa chake, pakudya cham'mawa ndikulimbikitsidwa kuti mutenge 5% ya zopatsa mphamvu tsiku lililonse, chakudya chokwanira - 25%, nkhomaliro - 10%, chotchinga masana - 30%, ndipo ndibwino kuti mupange kuwala kwamadzulo ndikudya 25% ya chakudya cha tsiku ndi tsiku.
Mutha kuchepetsa kuchuluka kwa kalori momwe mungafunire. Zakudya zochepa zomwe mumadya, zimachepetsa kwambiri kunenepa. Koma akatswiri azakudya amalangiza kuti asatsitse milingo iyi pansi pa ma calories 1200 patsiku. Kupanda kutero, njira yamagetsi imatha kuchepa, ndipo kuchepa thupi kungakhale funso lalikulu.
Ngati mumadya molingana ndi malamulo a njirayi, mutha kutaya makilogalamu 5 pamwezi (ndipo ngati pali kulemera kwakukulu, kupitilira apo). Mutha kudya chakudya chilichonse, koma, ndikofunikira, kuti mupange zakudya zopatsa thanzi, zachilengedwe, osati zonenepa kwambiri monga chakudya. Ngati mukufuna, siyani maswiti ndi zakudya zina zomwe mumakonda, koma ndibwino kuzidya pang'ono m'mawa.
Mutha kumamatira ku kalori yowerengera zakudya malinga momwe mungafunire mpaka muchepetse gawo lomwe mukufuna. Ngati kulemera kwaima ndipo sikukufuna kutsika kwa nthawi yayitali, yesetsani kuonjezera zomwe zili ndi kalori kwakanthawi ndikudulanso. Izi ziyenera kugwedeza mapaundi owonjezera.
Zakudya zopatsa mphamvu zamadzi, khofi ndi tiyi wopanda shuga zimawerengedwa kuti ziro. Muyenera kuwerengera zowonjezera zakumwa (mwachitsanzo, mkaka, kirimu, shuga, uchi, ndi zina zambiri.) M'zakudya zovuta, yesani chinthu chilichonse ndikuwonjezera ma calories. Mukamaphika komanso njira zina zophika zophikira, ma calorie samatha, koma mukathira mafuta, amawonjezera.
Njira yodziwikiratu yodyera ndikuwonjezera pang'onopang'ono kuchuluka kwa ma calorie azakudya. Pofuna kupewa kulumpha kulemera (komwe kumatha kuchitika ndikukula kwakeko kwa kalori wambiri wazakudya), sikulangizidwa kuti muwonjezere ma calories opitilira 100 sabata yoyamba. Tsopano ntchito yanu yayikulu ndikuwerengera chizindikiritso chomwe sichingachitike kapena kuchepa. Ngati mutakhala ndi chakudya chochepa kwambiri, zakudya zanu zimadalira zakudya zina, ndiye mukazisiya, simukuyenera kuphwanya chakudya chomwe simunadye konse kapena kudyedwa kawirikawiri. Onjezani pang'onopang'ono, apo ayi kulemera amathanso kudumpha mwamphamvu.
Kalori kuwerengera zakudya
Chakudya chofanana ndi kuwerengera kwa kalori ku 1000 Kcal / tsiku kwa sabata
Lolemba
Chakudya cham'mawa: phala la buckwheat lophika m'madzi; 2 azungu owola dzira a nkhuku.
Akamwe zoziziritsa kukhosi: nthochi.
Nkhomaliro: mpunga wophika (makamaka bulauni); pollock yophikidwa ndi masamba osakhuthala.
Chakudya chamasana: kapu yamkaka wowotcha wopanda mafuta kapena kefir.
Chakudya chamadzulo: nkhanu zophika ndi nsawawa zotentha ndi madzi otentha.
Lachiwiri
Chakudya cham'mawa: mapira owiritsa madzi; dzira lophika la nkhuku.
Akamwe zoziziritsa kukhosi: apulo.
Chakudya: buckwheat ndi stewed chiwindi cha nkhuku.
Chakudya chamasana: kapu ya kefir.
Chakudya chamadzulo: saladi wa tomato watsopano ndi phalaphala.
Lachitatu
Chakudya cham'mawa: phala la mpunga, wophika m'madzi, ndi kagawo ka tchizi wopanda mafuta kwambiri.
Akamwe zoziziritsa kukhosi: lalanje kapena zipatso zina.
Chakudya chamadzulo: bere la nkhuku zophika; saladi wa tomato, tsabola belu, nkhaka, zitsamba, zomwe zimathiridwa mafuta pang'ono a masamba.
Chakudya chamasana: kapu ya yogati yopanga mafuta ochepa.
Chakudya chamadzulo: phala la barele ndi kagawo ka pollock wophika.
Lachinayi
Chakudya cham'mawa: phira phira wophika m'madzi; dzira la nkhuku yophika (kapena yophika poto wowuma).
Akamwe zoziziritsa kukhosi: gulu la mphesa.
Chakudya: nsomba yophika ya pinki ndi mpunga.
Akamwe zoziziritsa kukhosi: kapu ya ryazhenka.
Chakudya chamadzulo: mafuta ochepa okhala ndi magawo a peyala.
Friday
Chakudya cham'mawa: 2 mapuloteni a nkhuku ndi buckwheat.
Akamwe zoziziritsa kukhosi: ochepa mabululu abulu.
Chakudya chamasana: saladi wa squid wophika ndi kabichi woyera watsopano; mkate wonse wa tirigu (kagawo).
Chakudya chamasana: kefir yamafuta ochepa (200 ml).
Chakudya chamadzulo: buckwheat ndi chifuwa chophika kapena chophika cha nkhuku.
Loweruka
Chakudya cham'mawa: oatmeal pamadzi; kagawo ka tchizi wolimba wonenepa kwambiri.
Akamwe zoziziritsa kukhosi: persimmon.
Chakudya chamadzulo: balere ndi chifuwa cha nkhuku, chowiritsa kapena chophika.
Chakudya chamasana: yogati yopangira mafuta ochepa.
Chakudya chamadzulo: kanyumba tchizi wokhala ndi zidutswa za nthochi.
Sunday
Chakudya cham'mawa: dzira la nkhuku yophika ndi phala lophika m'madzi.
Akamwe zoziziritsa kukhosi: gulu la mphesa.
Chakudya chamadzulo: saladi wa tomato, mamazelo ndi nkhanu; kagawo ka rye kapena mkate wathunthu wambewu.
Otetezeka, apulo.
Chakudya chamadzulo: pasitala wolimba; chidutswa cha mawere a nkhuku yophika.
Zotsutsana ndi kalori yowerengera zakudya
- Sikoyenera kugwiritsa ntchito chakudya chochepa kwambiri panthawi yoyembekezera, kuyamwitsa, okalamba ndi achinyamata.
- Ngati muli ndi matenda osachiritsika (kapena kuposa pamenepo - mulimonsemo), kukaonana ndi dokotala musanayambe kudya.
Ubwino wa zakudya zowerengera kalori
- Mutha kudya chilichonse chomwe mungafune. Koma nthawi zambiri chifukwa chomwe munthu amakana kutsatira zakudya zinazake ndiko kusafuna kukana zakudya zomwe amakonda.
- Ndibwinonso kuti simuyenera kufa ndi njala. Ngati mukukhala ndi chakudya choyenera, mutha kuwonda popanda njala, ndikupatsirani zinthu zonse zofunika mthupi.
Zoyipa zamagulu opangira kalori
- Kuti mugwirizane ndi dongosololi, m'pofunika kuwonetsa machitidwe ndi njira.
- Ngati kale mumadya kwambiri, ndiye kuti mukamadya ma 1000-1200 calories, mudzagona ndi kufooka, zomwe zingakhale zokopa kusiya zomwe mudayamba.
- Komanso, kupita kumalo odyera ndi malo ena ogulitsa kumatha kubweretsa zovuta. Osati mindandanda yazakudya zonse zomwe zimawonetsa kalori yazakudya. Chifukwa chake muyenera kuwerengera ndi diso, kapena kupewa kupita kumalo komwe simungathe kuyendetsa kalori.
Kubwezeretsanso zakudya zowerengera kalori
Ngati zisonyezo zakulemera zikuwonetsa kuti mukulemera, ndiye kuti, mutakhala ndi thanzi labwino komanso kusowa kwa zotsutsana, mutha kubwerera ku chakudya chokhala ndi zopatsa mphamvu.