Ukutya okusebenzayo kwiinyanga ezimbini: imenyu esondeleyo ngosuku, ukuhlaziywa

Ininzi yalabo abalahlekelwa ubunzima babo bonke ubomi sele sele bafumana ukutya okuninzi ezahlukeneyo. Kodwa mhlawumbi ayinakunceda, okanye iincwadi ezidala zabuya. Ngenxa yoko, kwakukho isidingo sokufumana inkqubo entsha yokutya. Eli nqaku libonisa indlela eyahlukileyo yokutya, ukuvavanywa ngamadoda amaninzi nabasetyhini abafuna ukunciphisa umzimba kwaye bafezekise injongo yabo. Oku kukutya kweenyanga ezi-2 ngokusekelwe kwikhalori yokubala.

Ngaba yonke into yokutya idla

Imfihlelo enkulu yabondlo, iingcali zokulahlekelwa kwesisindo kunye nabenzi bokutya: zonke iinkqubo zokutya ezijolise ekulahlekeni kwesisindo zisekelwe kwisixa seekhalori ezidliwe. Ukutya kweDukan, Maggi, kefir, ushokolethi, njl, kwakunye neendlela eziphuhlisiwe kwiikliniki ezibiza kakhulu - zonke ezibandakanya ukwehla kwe-caloric ekudleni kwansuku zonke. Kodwa oku kwenziwa ngokunciphisa ukusetyenziswa kokutya okuthandayo komntu.

Ukusebenza kwekhalori ukubala ukutya?

Ukutya kweenyanga ezi-2 alithinteli ubungakanani beziqephu, ekukhetheni ukutya okuthandayo kunye neentlobo zokutya. Ukulahlekelwa isisindo kunokukhetha ukuba yintoni kwaye kuza kuyidla nini, kodwa ukubeka umda othile kwiikhalori, okuyi-1200 kcal. Lo mda ulungile. Ukususela ekugcinweni kwesi siqhelo, ubunzima buhamba ngokukhawuleza, ngaphandle kokuchaphazela imeko yezempilo yabantu. Kwaye oko akunakuziqhayisa ngazo zonke izidlo ezisandulisiweyo.

Iingxabano malunga nenani leekhalori

Abaninzi bezondlo bacebisa kakhulu ukuba banganciphisi umlinganiselo weekhalori ezili-1200 ngosuku, kuba kuyimfuneko encinane kwimpilo enempilo yomzimba. Yaye nangona ubunzima bayo buya kuhamba ngokukhawuleza, kukho ingozi yokunciphisa umetabolism.

Iingcali ziphakamisa ukubala inani lemihla yeekhalori ngokwemfuno ekhethekileyo. Yaqulunqwa yi-dietician edumile waseFransi kunye nogqirha oneminyaka emininzi yamava - i-Mufflin-Szheor. Okwangoku, isetyenziswe rhoqo, ngokungafani nabo bonke abaphambili. Kukho iinguqulelo ezimbini zefomula: zilula kwaye ziguqulwa.

Ifomula elula:

• Kubafazi: ubunzima be-10 * kwi kg + 6.25 * ukukhula kwi-cm - 5 * inani leminyaka - 161.
• Kubantu: ubunzima be-10 * kwi kg + 6.25 * ubude kwi-cm - 5 * inani leminyaka + 5.

Inguqu eguqulelwe ifom ibonakala ngokufanayo, kunye neyehlukile - umphumo wokugqibela kufuneka wanda ngexabiso leendleko zamandla.

Coefficients:

• Umncinci = 1.2, okokuthi, umntu okhange ahambeyo emini.
• Umsebenzi obuthathaka = 1.375. Umntu usebenza ekhaya, eofisini, kodwa akasebenzi.
• Umyinge womsebenzi ngowama-1.55. Ngaphandle komsebenzi, ndingena kwimidlalo kathathu ngeveki.
• Umsebenzi ophezulu = 1.725. Uhamba kakhulu, usebenza kwaye rhoqo uya kwimidlalo.
• Umsebenzi omkhulu kakhulu = 1.9. Ukusebenza ngokusemthethweni emsebenzini kunye nokusetyenziswa kwansuku zonke.

Emva kokubala isantya sosuku lweekhalori, unokuqhubeka ulahle iikhilogram eyongezelelweyo.

Apho ukuthatha umxholo wekharikhi weemveliso

Kulo lokutya, umntu omncinci kufuneka adinge iikhalori. Kodwa umbuzo uvela malunga nokuba ungawafumana phi. Njengomthetho, umxholo wekharikhi ubhaliwe kwiipakethi kunye neebhalile. Balisayina njenge "xabiso lamandla". Kukhonjiswe kwi-kJ ne-Kcal, kufuneka ukhangele oku kulandelayo, kuba kunzima ukubala i-kJ, kwaye kukho ezininzi.

Kukho ukutya apho umxholo wekhalori ungaboniswa, umzekelo, kuba bathengiswa ngesisindo. Kukho amatafula amaninzi ahlukeneyo. Kuzo unokufumana zonke iimveliso.

Ubude bexesha lokutya

Abasetyhini abaninzi bajamelene neengxaki zokulahlekelwa ubunzima xa ixesha sele liphelile. Umzekelo: kungekudala ihlobo, iholide okanye umtshato ucetywayo. Kwiimeko ezinjalo, oku kutya kukugqibeleleyo. Ukunciphisa ubunzima beenyanga ezimbini - yiphumo elihle kakhulu. Kodwa akuyimfuneko ukugcina ngokugqithiseleyo eli gama. Ukuba ubunzima buhambe ngenyanga, akukho mfuneko yokuqhubeka nokutya, ukulahleka kwesisindo.

Iinyanga ezi-2 zingenakwanela ukuba ubunzima buphezulu kunokoko. Kwiimeko ezinjalo, ixesha liyakwandiswa. Ukudibanisa kwesi sondlo kukuba ubude bayo abuchaphazeli impilo yakho, unokuhlala kuyo unyaka okanye ngaphezulu.

Zingaphi iikhilo ndingayichitha?

Ukutya kubalwa ezimbini kwiinyanga. Ngeli xesha, unako ukulahla okungenani iikhilogram ezili-10. Kodwa konke kuxhomekeke kumqulu womzimba wokuqala kunye nomnqweno wokunciphisa umzimba. Oku kuthetha ukuba ukuba le ntombazana inqabile kwaye ifuna ukulahla kuphela iipounds eziliqela, ngoko ayikwazi ukulahlekelwa ngamapounds ayi-10 okanye ngaphezulu. Kodwa ukuba ubunzima bakhe bungaphezu kwesiqhelo ngo-50 kg, ngoko unako ukulahla i-20-30 kg.

Ukutya kweenyanga ezimbini kwiintsuku, okanye Indlela yokukhawulezisa inkqubo

Ukutya kulungile, kodwa umphumo unokuhlaziywa rhoqo. Ukuze kube nokutya okusebenzayo kwiinyanga ezi-2 ukunceda ukulahla iikhilogram ezingaphezulu, kufuneka wenze imisebenzi emininzi.

1. Hlela ngokwakho olunye uhlobo lweentsuku eziqhelekileyo neeprotheni. Ngolunye usuku ungadla ngokwengqiqo yakho, ungadluli iikhalori. Ngomhla wesibini, ziphephe ukutya ukutya okuthandayo kwamaprotheni, umzekelo, inkukhu ephekiweyo, i-kefir, i-cottage cheese, inyama yenkomo, njl. Into ephambili ayikugqithisi umlinganiselo wekhalori wansuku zonke.
2. Esinye isidingo ngexesha lokutya kuyimidlalo. Umsebenzi we-cardio-day will increase the calorie consumption, oko kuthetha ukuba inkqubo yokulahleka kwesisindo iya kukhawuleza. Kwaye uqeqesho oluqinileyo lwamandla luya kunceda ukugcina umzimba uphonsa kwaye awuyi kuvumela ukuba imisipha ibe buthathaka.
3. Amanzi ngobungakanani be 1.5-2 ilitha ngosuku. Kuya kuqaliswa umthamo kunye nokunceda ukulahla i-toxins.
4. Ukutya rhoqo kunye ncinane ncinane. Le ngenye yezindlela eziphambili zokukhawulezisa inkqubo yokulahlekelwa ubunzima. Ngomhla kufuneka udle amaxesha ama-5-6, kwiingxenye 200-300 g.
5. Imveliso efanelekileyo. Ngokuqinisekileyo, iigwele ezi kukutya ziyamkeleka, kodwa ukuba uzibuyisela kuzo izithelo, imifuno, i-carbohydrates edibeneyo kunye neeprotheni eziphezulu, lo mfanekiso uza kutshintsha ngokukhawuleza.
6. Iiprotheyini ezingakumbi, ekubeni isusa amanzi amaninzi emzimbeni kwaye igcina izihlunu.
7. Amafutha ancedo. Ziyintloko kwibuhle besifazana. Unokuzifumana kwiintlanzi ezibomvu zincinci, inyama yenkomo kunye neoli.

Imenyu yesampula

Kukunzima ukwenza imenyu yokutya kweenyanga ezi-2, njengoko ukutya kunokungafani kakhulu. Kodwa ukwenza imenyu esondeleyo yosuku, ukuze ukulahlekelwa isisindo kuqondwe ubunzulu bayo, kunokwenzeka.

• Ukutya kwasekuseni: 200 amagremu e-oatmeal emanzini, 1 yogurt kunye neziqhamo.
• Isidlo sasekuseni sesibini: isiqhamo esinye, umzekelo i-apula, i-grapefruit okanye ibhanana encinci.
• Ukutya: Inkukhu yenkukhu 100 g, iipunipoyi ezimbini zebhilkwheat ebilisiwe, imifuno (ukhukhamba, utamatisi, imifino).
• Ngomso emva kokuhlwa: i-cottage ushizi kunye nemifuno okanye iziqhamo.
• Ukutya okudliwayo: intlanzi eneentlanzi kunye nesaladi yemifuno.

Iinkonzo kunye neNgqungquthela

Ukutya kweenyanga ezi-2, njengawo nawuphi na, unenzuzo kunye neqhinga. Kuyafaneleka ukuqala nge-pluses, kuba kuninzi kakhulu.

Iinkalo zokubala iikhalori:

• Ukutya ukutya kweenyanga ezi-2 akunciphisi iintlobo zokutya. Ungadla i-shish kebab, isiqwenga sekhekhe okanye nayiphi na isitya esithandayo.
• Umntu akanakho ukulamba.
• Ngempumelelo.
• Unako ukulahlekelwa isisindo kuwo ixesha elide.
• Ukutya akuyona nto ingenakungozi kumzimba.

Umthamo wokubala iikhalori:

• Kubalulekile ukuba ubale rhoqo. Ubuncinane, kude kubekho umxholo wekharikhi weemveliso ezikhunjulwayo.
• Umzimba unokuyifumana. Ngoko ke, ixabiso lekharori yansuku zonke kufuneka litshintshwe rhoqo. Umzekelo, namhlanje - 1200, ngomso - 1500, ngomso emva komso - 1100.

Uphononongo

Kukho izigidi zokuvavanya malunga nokutya, kwaye zonke zilungile. Le nkqubo yokulahlekelwa kwesisindo iye yanceda inani elikhulu labantu lilahla iipounds ezizithiyo kwaye zenze umxholo ofunwayo.

Ekupheleni kwinqaku, ungatsho ukuba ukutya akuxhomekeke ngokulamba okanye ukuhlushwa. Unokulahlekelwa isisindo ngokukhawuleza, ngokumnandi, ngokukhawuleza ngaphandle kokuphazamisa indlela yokuphila.