Ukudla Ngempumelelo izinyanga 2: izinsuku cishe imenyu Izibuyekezo

Iningi ukuncipha kukho konke ukuphila kwami kakade eziningi ukudla ezahlukene. Kodwa noma akazange asize, noma imiqulu odlule wabuya. Ngenxa yalesi sizathu, kunesidingo ukuthola uhlelo ukudla entsha. Lesi sihloko lihlongoza indlela ehlukile nokondleka, ihlolwe ezihlukahlukene amadoda nabesifazane ababefuna ukuba unciphise umzimba futhi baye baphumelela umgomo wabo. Kuyinto ukudla izinyanga 2, esekelwe nokubala kilojoule.

kanjani ngokuphelele yonke indlela yokudla ehambisana nempilo

Imfihlakalo omkhulu izazi zokudla, ochwepheshe kwesisindo ukudla kanye Abadali: ngokuphelele zonke amandla izinhlelo, okuhloswe ngaso yokulahla isisindo, ngokusekelwe ngenani kilojoule washisa. Dukan Ukudla, Maggi, kefir, ushokoledi, njll, kanye namasu athuthukiswe emitholampilo ezibizayo - .. Bonke kulindeleke ukuthi yehle ukudla okwakha nsuku zonke. Kodwa lokhu kwenziwa nokukhawulela ukusetshenziswa kwabantu isilwane ukudla.

Kanjani ukudla nokubala kilojoule

2 izinyanga ekudleni alisho ubukhulu bakhonze, lapho ukhetha ukudla oyintandokazi ezihlukahlukene imikhiqizo. Ukulahlekelwa isisindo angase uqobo ukhethe lokho kanye lapho ziyakudla, kepha abagcina umkhawulo kilojoule ethile, okungukuthi 1200 kcal. Lo mkhawulo kuyinto kwemisebenzi yoMnyango. Njengoba isihloko sale isisindo ejwayelekile uya ngokushesha, ngaphandle kokuphazamisa empilweni yomuntu. Futhi lokhu kungase ngiziqhayise, akubona bonke ekudleni ezintsha-fangled.

Izimpikiswano mayelana nenani kilojoule

izazi eziningi batusa kakhulu ukuba wehlise izinga 1200 kilojoule ngosuku, ngoba yilona ubuncane ezidingekayo ukuze umzimba uphilile. Futhi nakuba isisindo kuzoqhubeka angabacwasi ngokushesha, kukhona ingozi ingasheshi umzimba.

Bamahhotela bakunikeza ukubala inani lansuku zonke kilojoule usebenzisa ifomula ekhethekile. Lwakhiwe yi-okunomsoco abadumile French futhi udokotela oseneminyaka engu - Mafflin San Zheor. Okwamanje, elisetshenziswe kaningi, ngokungafani kubo bonke abangcwele elandulelayo. Zimbili izihumusho ze ifomula: a lula futhi olusha.

Ifomula lula:

• Maqondana nabesifazane: 10 * Isisindo kg + 6,25 * ubude cm - 5 * kweminyaka eminingana - 161.
• Maqondana nabesilisa: 10 * Isisindo kg + 6,25 * ubude cm - 5 * 5 + nesibalo seminyaka.

I version modified of Ifomula nse, ngaphandle nje kwento eyodwa - umphumela wokugcina kumele iphindwe ukuvaleka kwegebe amandla.

Odds:

• Ubuncane = 1.2, t. E. Man cishe alinyakazi emini.
• Umsebenzi engaqinile = 1,375. Umuntu ukwenza umsebenzi ekhaya, ehhovisi, kodwa hhayi ngoba ezemidlalo.
• umsebenzi Isilinganiso = 1.55. Ngaphezu kokusebenza, ukudlala imidlalo izikhathi 2-3 ngesonto.
• Umsebenzi High = 1,725. Abaningi uhamba ngezinyawo, ukugijima njalo umzimba.
• umsebenzi omkhulu kakhulu = 1.9. umsebenzi onzima odinga umsebenzi umzimba nsuku zonke.

Njengoba sesifunde imfuneko nsuku zonke kilojoule, ungaqala ukunciphisa umzimba.

Kuphi ukuthola ukudla ikhalori

Kuleli Ukudla, ukuncipha umuntu kumele ubale kilojoule. Kodwa nawu umbuzo ngokuqondene nalapho ukuthatha yona. Njengomthetho, okuqukethwe kwama-kilojoule kwabo okubhaliwe ngoMthethosivivinywa iphakeji amalebula. Ngena ngokuthi "amandla value". It kuvezwa kJ futhi kcal, kudingeka ubuke zinyanga ngoba KJ kunzima ukukholelwa futhi uthole eningi.

Kukhona imikhiqizo lapho okuqukethwe kwama-kilojoule ayicacisiwe, isibonelo ngoba zidayiswa ngesisindo. Kukhona okunhlobonhlobo amatafula. Abakwazi ukuthola ngokuphelele yonke imikhiqizo.

Ubude Ukudla

Abesifazane abaningi abazi ukuthi bebhekene nenkinga ukuncipha lapho isikhathi siyaphela. Ngokwesibonelo: maduze ihlobo iholide noma emshadweni okuhleliwe. Ukuze Ezimweni ezinjalo, uphelele lokhu ekudleni. Ulahlekelwe isisindo izinyanga 2 - kuyinto yi kakhulu. Kodwa akusho ukuthi ngokuqinile ukugcina umnqamulajuqu. Uma isisindo kwaphela inyanga ke asikho isidingo ukuqhubeka Ukudla, kwesisindo.

2 izinyanga elingenele uma isisindo lingaphezulu kakhulu kunokuvamile. Ezimweni ezinjalo, inkathi lungaboniswa. Plus, lokhu ekudleni ukuthi ubude bayo akuphazamisi impilo, kungenzeka ukuba ahlale unyaka noma ngaphezulu.

Kusukela bangaki khilogremu luqedwe

Yakhelwe Ukudla izinyanga ezimbili. Phakathi nale nkathi, ungakwazi balahle ubuncane 10 kg. Kodwa konke kuncike ivolumu kokuqala umzimba nesifiso ukunciphisa umzimba. Lokhu kusho ukuthi uma intombazane eziyisikhombisa ezimathambo futhi edinga ukuqeda umbhangqwana ikhilo kuphela, bese belahlekelwa 10 noma ngaphezulu akunakwenzeka. Kodwa uma isisindo sakhe ngenhla kuyinsakavukela 50 kg, uzokwazi ukuqeda 20-30 kg.

Ukudla 2 izinyanga emini, noma kanjani ukusheshisa inqubo

Ukudla - kuhle, kodwa umphumela uba njalo kungenzeka ukuba ngcono. Ukuze Ukudla ngempumelelo izinyanga 2 iye yasiza balahle ngaphezulu kilogram, kubalulekile ukuqhuba imisebenzi eminingana.

1. Hlelani alternation izinsuku evamile kanye amaprotheni. Ngolunye usuku nawe ungadla ngokubona kwayo, ukuthi aseqeli kilojoule. Ngosuku lwesibili ukuze uvimbele ukusetshenziswa ukudla kwakho okuthandayo amaprotheni, njengenyama yenkukhu kubhakwa, yogurt, cottage shizi, yenkomo nokunye. D. Into esemqoka akukona ukuthi idlule imfuneko nsuku zonke kilojoule.
2. Esinye isidingo ku ekudleni Ezemidlalo. cardio Daily kuzokhulisa ukusetshenziswa kilojoule, futhi ngaleyo ndlela kunonophisa luhlelo ukuncipha. A ukuqeqeshwa amandla njalo angakwazi ukukusiza ugcine umzimba isesimweni esihle futhi ningathuli imisipha yakho buthaka.
3. Amanzi in inani 1.5-2 amalitha ngosuku. Uyoze ukuqala umzimba kusiza balahle ubuthi.
4. Yidla kancane futhi ngokuvamile. Lena enye yezindlela eziphumelela kakhulu zokwenza abantu kunonophisa luhlelo kwesisindo. Ngosuku udinga ukudla izikhathi 5-6, izingxenye 200-300 g
5. imikhiqizo ewusizo. Yiqiniso, ikhekhe kule Ukudla avunyelwe, kodwa uma indawo yazo izithelo, imifino, carbohydrate ayinkimbinkimbi, namaprotheni okuphelele, lesi sibalo siguqulwe isheshe.
6. amaprotheni Okuningi, ngoba kuthatha amanzi okweqile kusukela umzimba futhi igcina imisipha.
7. amafutha enempilo. Ziyakwazi isihluthulelo ubuhle isifazane. Ungathola nabo izinhlanzi obomvu oily, yenkomo namafutha linseed.

Sample imenyu

Dala Ukudla imenyu izinyanga 2 cishe engenakwenzeka, kusukela ukukhetha ukudla kungase kube zahlukahlukene kakhulu. Kodwa ukuze wenze imenyu anolaka usuku, ukuqonda essence yayo ukuncipha namandla.

• B: 200 amagremu oatmeal emanzini, 1 yogurt ngezithelo.
• Isidlo sasemini: ucezu izithelo, ezifana apula, ubhamubhamu noma a banana encane.
• Isidlo sasemini: inkukhu webele 100 g, ababili wezipuni nokunye okufana nokolweni abilisiwe, imifino (ikhukhamba, utamatisi, amakhambi).
• Ntambama isidlo: ushizi ngamakhambi noma izithelo.
• Dinner: izinhlanzi Steamed nemifino isaladi.

Izinzuzo nezingozi nebubi

Ukudla izinyanga 2, njenganoma iyiphi enye, has ubuhle nobubi bayo. Kufanele uqale nge elithola, ngoba kukhona okuningi.

Buhle ngokubala kilojoule:

• 2 izinyanga ekudleni akusho kukhawulwe ezihlukahlukene imikhiqizo. Ungakwazi udle kebab, nocezu ikhekhe, noma yikuphi okunye ukudla okuthandayo.
• Kubantu, akukho ukuhlaselwa yindlala.
• Esiphumelelako.
• Kungenzeka ukunciphisa umzimba isikhathi eside.
• Ukudla kuyinto ngokuphelele ingozi emzimbeni.

Nebubi ngokubala kilojoule:

• Kufanele sithandaze njalo kubhekwe. Okungenani, inqobo nje ukudla ikhalori kungukuthi zikhunjulwe.
• Umzimba kungaba ukujwayela. Ngakho-ke, inani lansuku zonke isidingo caloric ishintshwe njalo. Ngokwesibonelo, namuhla - 1200 Kusasa - 1500, ngemva kosuku kusasa - 1100.

Izibuyekezo

Maqondana nalolu Ukudla, kunezigidi izibuyekezo futhi wonke omuhle. Lolu hlelo kwesisindo iye yasiza lenqwaba abantu balahle amakhilogremu ukuzonda ukuthola ukuma ofiselekayo.

Ekupheleni kwe-athikili singasho ukuthi ekudleni akukhona ngempela ibhangqwe Golodova noma isigxobo. Ungakwazi ukunciphisa umzimba fast, okumnandi, elula futhi ngesikhathi esifanayo ukungabaphazamisi indlela yabo yokuphila.