Hypocaloric zakudya otsika mafuta: kufotokoza, wazakudya ndi ndemanga

Kwa anthu amene akufuna kuchotsa makilogalamu owonjezera, anayamba zakudya zambiri zothandiza. Koma zosiyanasiyana izi kawirikawiri kuika munthu ku mapeto akufa. Kodi kusankha yoyenera kwambiri mphamvu chiwembu, umene amapereka zotsatira zabwino mu nthawi yaifupi zotheka? Chotero hypocaloric zakudya. Pa nthawi yomweyo bwino osati kuonda, komanso kwambiri kusintha thupi: kuchepetsa mosavuta osauka shuga, kuchepetsa chiopsezo cha atherosclerosis. Iwo normalizes magazi ndi chabwino.

Kodi zakudya hypocaloric

Pakuti uziyenda zachilendo kwa thupi munthu ayenera zimawononga pafupifupi 1,500 zopatsa mphamvu patsiku. Koma m'malo umasinthasintha chithunzi. Tisaiwale kuti njira akazi ndi amuna kagayidwe kachakudya chichitike imathamanga osiyana. N'chifukwa chake theka amphamvu a anthu, chizindikiro ichi kuchuluka kwa 2500 kcal. Ndipo akazi ndi ponseponse cha 2000 kcal.

Kuonetsetsa kuwonda, munthu ayenera zimawononga zopatsa mphamvu kwambiri osakwana akufuna. Ndi limayamba kuwonongedwa kwa nkhokwe mafuta. menyu amapangidwa kuti kuonda ankadya patsiku 1100-1300 kcal.

Choncho, zakudya hypocaloric zachokera kuchepekedwa calorie. M'mawu ena, thupi limataya mphamvu. Koma pamafunika mphamvu. Popeza sangathe izo zedi okwanira chakudya amayamba kucheza kulephereka "mu malo" mafuta.

malamulo lofunika

Kuonetsetsa kwambiri kuwonda, muyenera mosamalitsa kutsatira malangizo awa:

1. Kumbukirani kololeka calorie zakudya zanu. Tsiku akazi ayenera zimawononga zosaposa 1200 kcal. Amuna - osapitirira 1500 kcal. Chiwerengerochi mopitirira kwa pafupifupi ogwira ntchito akudwala kunenepa.
2. Hypocaloric zakudya otsika mafuta kumafuna ena oletsa zakudya zinazake. Kuchepetsa kudya chakudya chosavuta (shuga, shuga). Ndi zofunika kusiya mchere. Onetsetsani kuchepetsa mafuta zili chakudya. Zokonda zapatsidwa kwa mafuta masamba. Menyu ichi, alowerere mapuloteni.
3. Komanso tikulimbikitsidwa kuti kutenga mchere, mavitamini, CHIKWANGWANI.
4. Onetsetsani kuti adye fractional. Food ayenera kumwedwa zedi yaing'ono. Pa nthawi yomweyo ayenera kudya kawiri kawiri, maulendo 6 pa tsiku.
5. kwambiri thupi.
6. Kamodzi pa sabata, ziyenera kuperekedwa kumaliseche tsiku.
7. Nthawi hypocaloric zakudya sayenera upambana masabata 2-3. Bwerezani slimming Inde akhoza kukhala mwezi umodzi.

ubwino wa zakudya ndi

Hypocaloric zakudya - si kanthu koma tebulo chiwerengero 8. dongosolo mphamvu mosakayikira ndi mwayi kwambiri.

Zakudya katundu olimbikitsa:

• normalization ndi kusintha kagayidwe;
• imfa ogwira kulemera chifukwa cha akuwaza m'masitolo subcutaneous mafuta;
• purgation;
• kulimbikitsa zimakhala minofu.

kuipa zakudya

Komabe, pamodzi ndi ubwino mwa kundipatsako dongosolo mphamvu ali drawback kwambiri. Kuchepetsa zopatsa mphamvu ndi maganizo amphamvu kwambiri kwa thupi. Ichi ndi chifukwa mwina wotereyu chiwembu, mphamvu tikulimbikitsidwa yekha atakambirana ndi dokotala.

Iwo ayenera kumvetsa kuti kwa nthawi yonse pamene muli kudya pang'ono, thupi afika theka la zopatsa mphamvu. Ngati chakudya Adzatsagana ndi masewera olimbitsa thupi kwambiri kapena kwambiri maganizo, n'zotheka hule kutopa. Pankhaniyi, m'malo kufunika kuwonda chiopsezo cha matenda aakulu.

Choncho, onetsetsani kuti tizitsogoleredwa ndi ukupeza. Ngati chakudya ndi wovuta, kuletsa zakudya yomweyo.

Kusankha olondola a malonda

Kuganizira zakudya yanu, onetsetsani kuti tikambirane calorie zili wa chotsirizidwa. Komanso, musaiwale za malamulo a kukafola zakudya. Ndi malangizo awa, mukhoza paokha kutikonza hypocaloric zakudya otsika mafuta. Menyu, mukhoza kusankha zakudya awo ankakonda.

chakudya zikhazikitsidwe mankhwala awa:

• Tirigu;
• mkaka, mkaka (mafuta-free kapena ndi kuchuluka kochepa mafuta);
• zipatso (amachotsedwa ntchito yobweretsa mphesa);
• nkhuku, Taphunzira ng'ombe;
• masamba;
• Taphunzira nsomba;
• nsomba.

Muyenera kusiya:

• kusuta;
• sausages;
• kuzifutsa malonda;
• theka-yomalizidwa malonda;
• shuga, mchere.

Menyu pafupifupi mlungu

Taganizirani bwino mphamvu amatanthauza zakudya hypocaloric. Menyu mlungu, pansipa, zikhoza kusintha pa nzeru zanu. Musaiwale ntchito tebulo la zili caloric.

Tsiku 1:

1. Kadzutsa. Konzani omelette (kwa banja) ya mazira 2. Sambani pansi yogurt (1 chikho - 150 ml).
2. Nkhomaliro. Balere msuzi (200 g), saladi kabichi (kupezeka kwa kuzifutsa kapena mwatsopano) maapulo ndi (100 g), buckwheat ndi ng'ombe stewed (150 g). Sambani pansi odzola (1 tbsp.).
3. Chakudya. Kumwa tiyi mankhwala zikondamoyo ndi chiwindi (100 g).
4. Usiku. apulo limodzi.

Tsiku 2:

1. Nkhaka saladi (100 g). Alumali masamba zokongoletsa (150 g), yophika nsomba (75 g). Sambani pansi ndi tiyi azitsamba.
2. Kudya msuzi mpunga mosamala Taphunzira (200 g). Alumali hering'i presoaked (50 g), ng'ombe meatballs steamed (100 g), apurikoti madzi (200 ml).
3. Analimbikitsa masamba zokongoletsa (100 g), ng'ombe patties (120 g). Komanso, pa chakudya biringanya kuti ntchito mazira (100 g). Kumwa tiyi azitsamba.
4. Kefir (150 ml).

Tsiku 3:

1. Kuchitira nokha yophika nkhuku (100 g) phwetekere madzi (150 ml). Kudya 1 apulo.
2. Borsch ndani, ndi spaghetti (150 g) anali owiritsa ndi ng'ombe (75 g). Sambani pansi 1 galasi compote anapangidwa kwa xylitol.
3. Idyani kabichi masikono (100 g). Kusiyanitsa caviar masamba zakudya (50 g). A kapu ya tiyi.
4. Apulo madzi (200 ml).

Tsiku 4:

1. Alumali aulesi dumplings (200 g). Kudya mazira masamba (100 g), kumwa tiyi.
2. Analimbikitsa rossolnik Taphunzira (200 g). Akamwe zoziziritsa kukhosi masamba zokongoletsa (100 g) ndi ng'ombe nthunzi mpukutu (120 g). Kumwa compote.
3. Dzungu monga chimanga (200 g) mu madzi apulo (100 g). Mukhoza ya tiyi.
4. A chikho cha yogurt.

Tsiku 5:

1. Alumali yophika mbatata (150 g) anali titanyowa ndi nkhaka ndi hering'i (50 g). Sambani pansi ndi tiyi azitsamba.
2. Support thupi masamba msuzi (200 g). Kudya zokongoletsa za masamba (250 g) ndi caviar (100 g) ndi nsomba (100 g). Kumwa zipatso zakudya.
3. Kuchitira nokha meatballs nyama (100 g). Sambani pansi apulo madzi (200 ml).
4. Kumwa yogurt - 1 chikho.

Tsiku 6:

1. Konzani saladi (kabichi, maapulo, kaloti) - (100 g), kudzazidwa kirimu (1 tbsp ..), nyama yophika (125 g). Kumwa yogurt (150 ml).
2. Zopha nkhaka (200 g). Kudya phwetekere saladi (100 g) ndi kirimu (1 tbsp. L.). Kuchitira nokha zukini modzaza (200 g). madzi zipatso (150 ml).
3. Alumali ndi nkhaka zatsopano modzaza kabichi (100 g). Kumwa phwetekere madzi (150 ml).
4. apulo limodzi.

Tsiku 7 - kumaliseche.

Monga mukuonera, ndi wosavuta ndi chokoma hypocaloric zakudya. menyu kumaphatikizapo zosiyanasiyana mbale ndipo lipindulitsa kwambiri.

tsiku kusala

Hypocaloric zakudya kwenikweni zikuphatikizapo tsiku lina kusala kudya. Mu masiku awa Ndi bwino kudya chakudya mawola 2.5.

Pakuti anathetsera tsiku, mukhoza kugwiritsa ntchito kapena njira:

1. Kudya maapulo yekha. Pa tsiku 1 muyenera za 1.5 makilogalamu.
2. Kudya nkhaka. Inunso muyenera 1.5 makilogalamu.
3. Imwani tsiku lonse yogurt (otsika-mafuta).
4. Angagwiritsidwe ntchito katundu phala (Mapila, mpunga). Mbale kuphika pa madzi, popanda kuwonjezera zonunkhira, mafuta.

Kumaliseche tsiku bwino kagayidwe, kusintha peristalsis ndi kuchotsa zinthu zoipa m'thupi.

Hypocaloric zakudya: ndi maphikidwe

Kukonzekera mavuto apadera chakudya sayambitsa.

Ena maphikidwe kwambiri kulola kuti muone ichi:

1. Nyama saladi. Wiritsani ng'ombe (120 g). Dulani mu n'kupanga. Kuwaza nkhaka (2-3 ma PC.), Tsabola zokoma (theka). Anyezi, katsabola ndi kugona tulo pang'ono kumbukirani iwo mu mtondo. Phatikizani onse zosakaniza. Lembani apulo vinyo wosasa saladi (a angapo madontho) ndi masamba mafuta (5 g).
2. Karoti burgers. Wiritsani karoti (1 makilogalamu). Kukonzamo. Phala la karoti puree. Zilowerere chinangwa (supuni 2) mu mkaka (2 tbsp. L.) Kwa mphindi 10 whisk dzira azungu (6 zidutswa). Phatikizani onse zosakaniza. Muziganiza ndi kupanga patties. Konzani kwa mphindi zochepa ndi 15 meatballs akhoza yophikidwa mu uvuni. Kuwaza iwo ndi chinangwa.

Maganizo za zakudya

Kodi anthu akuganiza za dongosolo limeneli, mphamvu? Othandiza hypocaloric zakudya? Reviews slimming napeza zabwino ndi zoipa kwambiri.

Monga ulamuliro, ndi wosasangalala ndi deta ya zakudya anthu amene kwathunthu kukana malamulo osavomerezeka. ndemanga zoipa mwachindunji zokhudzana kutupikana, kuchoka mofulumira kwa chakudya, kuwonongeka. dieters awa anali kwathunthu osakonzekera kuti kusintha kwambiri pa chakudya. Chikadzangotha masiku 7 zakudya, iwo pounced chakudya ndipo, ndithudi, ndiko kuposa anabweza kgs mwazisiya.

Anthu amene anabwera mphamvu chikumbumtima ndi kubwerera zakudya zabwinobwino pang'onopang'ono, kukhuta kwambiri ndi zotsatira zake. Iwo amasonyeza kuti mu yochepa akadataya za 5-8 makilogalamu.