Ngaphantsi kokutya ukutya kuthetha ukuba ukutya okunceda umntu ukuba ahlale (okanye abe) enempilo.
Ekubeni ixesha elide ixesha lokutya ukutya liyisiseko sokondla kwezonyango, okukuvumela ukuba ukwazi ukujamelana nezifo ezinzulu kakhulu. Kule mihla, akukho nkqubo yokulahlekelwa kwesisindo sokunyuka kwesisindo kunokwenzeka ngaphandle kokutya kokutya. Ezinye zeeprogram zisekelwe kwisikimu sokutya, ukutya okunika umzimba womzimba kuphela iikhalori ezili-1 ngosuku. Kwiimeko apho umntu nangona naziphi na izizathu kufuneka alahlekelwe isisindo ngokukhawuleza, inani leekhalori ezidliwe nguye ngokutya lingancishiswa ukuya kuma-800 (okanye ngaphantsi) ngosuku. Ngaloo ndlela kutya kukucetyiswa ukuba ungaboni umzimba wakho ngokugqithiseleyo.
Mhlawumbi, ukutya kokutya kunye neendlela zokupheka ziyanomdla kuwe kuba ufuna ukunciphisa umzimba ngokunceda. Ukuba kunjalo, qaphela oku kulandelayo. Omnye "olahlekileyo" kilogram uhambelana nama-7000 khalori. Ngamanye amagama, ungalahlekelwa ngamagremu ama-500 ngeveki, ngaphandle kokuba ufumana iikhalori ezingama-500 ngosuku ngokutya kwakho.
Ukupheka ukutya?
Xa uzilungiselela ukutya kwakho, gwema ukutya okunamafutha, kunye nokutya apho umxholo we-carbohydrate uphezulu kakhulu. Ngexesha lopheka, ungafaki amafutha kunye namafutha ekudleni, kuba zininzi zeekhalori. "Ngaba ukutya okutya okunjalo kuya kulungile?" - ngokuqhelekileyo ubuza. Ukutya kokutya kuquka iintlobo ezahlukeneyo zeemveliso, ngoko unako ukuthabatha loo midibaniso oyithandayo. Ukongezelela, umzimba omzimba, njengenye yezinto ezibalulekileyo zobuhle, kusadingeka ukuba ube nemihlatshelo encinci kuwe. Sinikela imizekelo yokutya okulula kunye okumnandi ekutya kokutya okunokukunceda ulahlekelwe isisindo.
Imenyu yesidlo sokutya esekelwe kwii-calori ezi-1.000 ngosuku:
- I-fat-fat fat / proteins: 70 amagremu weThuna kwi-ityuwa yamanzi, i-70 grams yenkukhu yenkukhu.
- Isonka / Ukuqhaqha: 2 iincinci ezincinane zesonka esisuka kumgubo opheleleyo, i-80 gram yeebhatate.
- Iintlahlela: 1 ibhanana encinane, i-200 ml yejusi ye-orange.
- Imifuno: 50 amagremu of lettuce, 50 grams of pepper sweet, 60 grams of broccoli ephekiwe, 50 amagremu ezinqabileyo ezityiweyo.
- Imveliso yobisi ye-fat content: 100 grams of yoghurt ezineziqhamo, 200 ml yobisi oluncinci.
- Amafutha: igramu ezili-10 zamaayonnaise aphantsi.
Imenyu yesidlo sokutya esekelwe kuma-calories angu-1,200 ngosuku:
- I-fat fat meat / proteins: 1 iqanda elityilisiweyo, inxalenye yengxowa yelinen, 50 grams yenyosi.
- Isinkwa / i-Starches: 1/2 indebe ye-oatmeal, isiqwenga se-1, isahluko sekhabe lepasta ephekiweyo, abathathu abaqhekeza.
- Iintlahlela: 1 ibhanana encinane, 1 i-orange ephakathi, 1.5 i-teaspoon i-melon cubed.
- Imifuno: isiqingatha se-teaspoon ye-celery eqoshiwe, iinqununu ezimbini zetamatato, elinye iqabunga le-lettuce, enye inkomishi ye-broccoli ene-steam.
- Imveliso yobisi ephantsi kakhulu: 2 iikomityi ezinkulu zeebisi ezincinci.
- Amafutha: ii-2 iishuuni ezinamathole e-fat-fat, i-1 teaspoon margarine.
- Ukusela: 1 ibhotile ye-soda amanzi.
Imenyu yesidlo sokutya esekelwe kuma-calorie 1,500 ngosuku:
- Iinyama / iiprotheni ezinomzimba: 50 i-gram ye-turkey, i-80 grams ye-fat fat fillet.
- Isinkwa / iinqanawa: 3/4 i-teaspoon cornflakes, ii-2 zeesonka, ii-mbatata ezi-1 ezibhakiweyo, ama-4 crackers.
- Iintlahlela: 1 ibhanana encinci, i-1.25 iikomityi zetiyi zama-strawberries amnandi.
- Imifuno: Amanqabana amaninzi e-lettuce kunye neesibini zeetatayi, enye ithispuni ehlanjwe ngeimboti zerrotti, 1 inkomishi enkulu yokuxuba imifuno ephekiweyo.
- Imveliso yobisi ephantsi kakhulu: ii-2 ezinkulu iikomityi zobisi 1% i-fat, i-2 pieces of cheese.
- Amafutha: 2 amathisipuni i-margarine, i-teaspoon 1 i-mayonnaise i-fat ejwayelekile, ii-2 teaspoon ezigqoka isaladi.
Ngaba ukutya ukutya akuyingozi?
Ukufumana ukutya kunye nokunciphisa iikhalori ekudleni akuyi kuba nemiphumo emibi kwimpilo yakho ukuba ufunde ukubandakanya ukutya kwakho izondlo eziyimfuneko. Kule meko, ukutya okuncinci kwe-calorie yokutya kuyakuba kusetyenziswa kuwe kuphela - ngaphandle kokuba uya kulungelelanisa imisebenzi yakho yomzimba kunye nolawulo lokutya okhethiweyo.