Kungakhathaliseki ukuthi zakhiwe kangakanani izinhlelo ezintsha zokulahlekelwa isisindo, izondlo zokudla zivuma ukuthi inani elihle kakhulu lekhalori elidala liphumelela. Uma ukhawulela ukudla kwakho okungenani ama-calories angu-1000, uzosheshe ulahlekelwe isisindo, kodwa uma ushiya amafutha, ukugcoba nokudla okulimazayo, awudingi ngisho nokulamba. Ukudla "kwama-kilojoule angu-1000 ngosuku" kukuvumela ukuthi uqiniseke ukuthi kunezinhlobonhlobo zokudla okulula kakhulu nokulahlekelwa kwesisindo ngokushesha.
Ukudla okusekelwe ekubalweni kwekhalori
Indlela elula yokudla konke okufunayo nokulahlekelwa isisindo ukuqala idayari yokudla. Yebo. konke okudlayo, ubhala phansi bese uma emakhilomitha angu-1000 ngosuku - emva kwalokho uya emanzini kanye netiyi ngaphandle kokushukela. Uma unombono obuncane walokho umkhiqizo ukuthi mangaki ama-kilojoule oyowajwayela kalula, futhi uhlelo luzoba lula futhi lungcono kuwe. Ngempela, uma wenza imenyu yakho yemvelo yemvelo, ushizi, imifino eminingi, imifino kanye nesobho - uzodla kakhulu, izipikili zakho, izinwele nesikhumba zizobukeka kangcono kakhulu, futhi okubaluleke kakhulu - uzobe uzinzile futhi ungenasisindo esithwala isisindo.
Kunconywa ukuba unciphise yonke imikhiqizo enamafutha, okuthosiwe kanye ne-confectionery (ngokwesilinganiso ucezu lwekhekhe lama-calories angu-400-600, okungaba yingxenye yesilinganiso sezinsuku, okusho ukuthi uzohlupheka ngenkathi lonke usuku, olungathandeki). Kodwa-ke, ukudla nokubala kwama-kilojoule akuvimbeli lokhu, uma, isibonelo, usuku lonke luzophuza i-kefir enamafutha aphansi bese udla imifino emisha.
Yidla ngamakolorili angu-1000: imenyu
Ukubala amakholori kubonakala sengathi abantu abaningi banzima kakhulu. Kodwa-ke, ukudla kwama-calories angu-1000 kusikisela enye indlela: unikezwa izinketho eziningana ezihlukahlukene kwimenyu yansuku zonke eyenziwe ngomumo, lapho inani lekhaloriki selibalwa khona.
Inketho 1
- Ukudla kwasekuseni - amaqanda avela eqanda elingu-1, ucezu lwesinkwa, itiye ngaphandle noshukela.
- Isidlo sasekuseni sesibili yisilazi se-1% se-kefir.
- Isidlo - isobho iklabishi, i-borsch, i-pickle, indlebe (okuzikhethela) - 300 g.
- Ntambama ukudlala - ushizi we-curd.
- Dinner - umlenze wenkukhu + iklabishi esetshenzisiwe (ingxenye ephakathi).
Option 2
- Ukudla kwasekuseni - 7 tbsp. izinkezo ze-oatmeal nge-1 tsp. uju.
- Isidlo sasekuseni sesibili siyingxenye yesigamu se-cottage ushizi onamafutha.
- Isidlo - isaladi iklabishi, 300 g kwanoma yisiphi isobho.
- I-Snack i-apula.
- Ukudla kwesidlo - ingxenye yenkomo yenkomo yamabele (isilinganiso sesilinganiso).
Ungazibala ngokwakho izinketho eziningana ngokwakho, uma usebenzisa noma yikuphi ukubala kwekhalori ku-inthanethi (konke kutholakala esidlangalaleni). Ngakho ungakwazi ukwandisa ukudla kwakho. Njengoba ubona, ngeke kudingeke ufeze! Uma ungakhululekile ukudla izikhathi ezingu-5 ngosuku (okuyinto efiselekayo), ungangezela isidlo sekusasa ntambama, kanye nesidlo sasekuseni sesibili - sokudla kwasekuseni.