Mukati
- Kalori kuverenga kudya kunodiwa
- Kalori Kuverenga Kudya Menyu
- Iyo yekufungidzira vhezheni yechikafu nekoriori kuverenga pa1000 Kcal / zuva kwevhiki
- Contraindications kune koriori-kuverenga chikafu
- Kubatsirwa kwekoriori-kuverenga kudya
- Kukanganiswa kwekoriori-based diet
- Kuitazve kuita koriori-kuverenga chikafu
Kurasikirwa nehuremu hunosvika makumi maviri kg mumavhiki mana.
Ivhareji yezuva nezuva koriori zvemukati ndeye 1000 Kcal.
Unoda kudzikira uremu pasina kupa chako chaunofarira chikafu? Izvi zvinogoneka nekoriori-yakavakirwa kudya. Nheyo yeiyi nzira iri nyore. Iwe unofanirwa kuona yako wega chiyero (ndiko kuti, kuti unzwisise kuti mangani macalorie aunoda) uye udzikise akajairwa koriori inodyiwa padanho raunoda. Isimba rakawanda sei rekudya rinoda kudyiwa kuitira kudzikisira huremu kune waunoda, uye kuti ungauverenga sei?
Kalori kuverenga kudya kunodiwa
Iyo nzira yekudya inoenderana nekoriori kuverenga yakatanga kuwana mukurumbira kumashure muma20s. Zvino zvave kuve nyore kwazvo kune avo vanoda kudzikira huremu. Kune huwandu hukuru hwematafura paWebhu ayo anotsanangudza iwo macalorie ezvese zvekudya. Unogona kuzvipurinda kunze kuti ugone kuzvishandisa nguva dzose.
Zviyero zvekicheni hazvizove zvisina basa. Izvo zvichawedzera kurerutsa maitiro ekuverenga masimba emagetsi, nekuti unogona kunyatso kuyera chikafu chaunodya. Zvinokurudzirwa kuchengeta dhayari rekudya, iro rinonyanya kubatsira mumazuva ekutanga echikafu.
MaCalori anofanirwa kuverengerwa zuva rimwe chete. Pane zvinhu zvakasiyana zvekufunga nezvazvo paunenge uchiita izvi:
- murume (murume ane nyama zhinji yemhasuru, saka vanogona kutenga chikafu chakawanda kupfuura vanoita bonde);
- zera (mushure mekusvitsa makore makumi maviri, iyo koriori chiyero inofanirwa kudzikiswa ne20% pamakore maviri ese);
- huremu hwako chaihwo neuyo waunoda kuwana;
- kusimba uye kuwanda kwekudzidziswa kwemitambo (kana paine muhupenyu hwako).
Mazuva ese macalorie kudyiwa anogona kuverengerwa mu Calculator http://vse-diety.com/raschet-vremeni-provedeniya-diety-i-sutochnoj-kalorijnosti.html
Sezvineiwo, kurarama pakoriori-kuverenga chikafu kunofanirwa kudya ka5 pazuva. Mune ino kesi, iwe unofanirwa kugovera nemazvo macalorie. Saka, pakudya kwemangwanani zvinokurudzirwa kutora 25% yezuva nezuva koriori yekudyiwa, kuti utore - 10%, masikati - 30%, masikati masikati - 25%, uye zviri nani kugadzira mwenje wemanheru uye kudya 10% yeiyo chikafu chezuva nezuva.
Iwe unogona kudzikisa koriori yekudyiwa zvakanyanya sezvaunoda. Iwo mashoma macalorie iwe aunoshandisa, zvakanyanya zvakanyanya iwe unodzora uremu. Asi vezvehutano vanokurudzira kupikisa kudzikisa chiyero ichi pazasi pe1200 macalorie pazuva. Zvikasadaro, iyo metabolic maitiro anogona kudzikira pasi, uye kuonda kurasikirwa uchave mubvunzo muhombe.
Kana iwe uchidya zvinoenderana nemitemo yeiyi teki, unogona kurasikirwa kusvika ku5 kg pamwedzi (uye kana paine huwandu hunoonekwa hwehuremu hwakawandisa, zvakatowanda). Iwe unogona kudya chero chikafu, asi, chokwadika, zvinokurudzirwa kugadzira zvine hutano, zvakasikwa, kwete zvakanyanyisa-macalorie chikafu sehwaro hwekudya. Kana uchida, siya zvihwitsi nezvimwe zvekudya zvaunofarira mukudya kwako, asi zviri nani kuzvidya zvishoma pakutanga kwezuva.
Iwe unogona kunamatira kune koriori-kuverenga chikafu sekureba sekuda kwaunoda kusvikira iwe uchinge warasikirwa nehuremu kune chaunoda chikamu. Kana huremu hwakamira uye husingade kudzikira kwenguva yakareba, edza kuwedzera iyo koriori zvemukati kwechinguva uye wozoidimbura zvakare. Izvi zvinofanirwa kuzunza iwo mamwe mapaundi.
Ikoji yekoriori yemvura, kofi uye tei isina shuga inonzi zero. Iwe unongoda kuverenga zvinowedzera muzvinwiwa (semuenzaniso, mukaka, kirimu, shuga, uchi, nezvimwewo) Mumidziyo yakaoma, pima chinhu chimwe nechimwe uye wedzera macalorie. Kana uchibika uye nedzimwe nzira dzakavimbika dzekubika, macalorie haatsakatika, asi kana uchifaya, zvinopesana, iwo anowedzerwa.
Nzira inokwanisika yekubuda mukudya ndeyekuti zvishoma nezvishoma uwedzere macalorie ezvekudya. Kuti udzivise kusvetuka mukurema (izvo zvinogona kuitika nekuwedzera kwakapinza mukoriori yekudya), hazvikurudzirwe kuti uwedzere neanopfuura zana macaloriki muvhiki yekutanga. Ikozvino basa rako hombe kuverenga chinongedzo chisina kuwedzera kana kudzikira kwehuremu. Kana, ugere pakudya kwakaderera-koriori, dhayeti yako yaive yakavakirwa pane zvimwe zvekudya, saka kana uchinge waisiya, haufanirwe kurova chikafu chausina kumbodya kana kudyiwa zvisingaite. Wedzera zvishoma nezvishoma, zvikasadaro uremu hunogona kukwakuka kumusoro zvakanyanya.
Kalori Kuverenga Kudya Menyu
Iyo yekufungidzira vhezheni yechikafu nekoriori kuverenga pa1000 Kcal / zuva kwevhiki
Muvhuro
Kudya kwemangwanani: Buckwheat porridge yakabikwa mumvura; 2 yakabikwa huku zai vachena.
Snack: banana.
Kwekudya kwemasikati: mupunga wakabikwa (kunyanya brown); pollock yakabikwa neisina-starchy miriwo.
Masikati snack: girazi remafuta akachekwa ane mukaka wakakangwa kana kefir.
Kudya kwemanheru: shrimps yakabikwa uye pea flakes zvine mvura inopisa.
Chipiri
Kudya kwemangwanani: mapira akabikwa nemvura; yakabikwa huku zai.
Snack: apuro.
Kwekudya kwemasikati: buckwheat uye stewed huku chiropa.
Masikati snack: girazi kefir.
Kudya kwemanheru: saradhi yematomatisi matsva uye yakakora curd
Chitatu
Kudya kwemangwanani: mupunga porridge, yakabikwa mumvura, nechidimbu cheyakaomesesa-mafuta chizi.
Snack: orenji kana mamwe macitrus.
Kwekudya kwemasikati: yakabikwa huku zamu; saladhi yemadomasi, bhero mhiripiri, magaka, miriwo, iyo inogona kurungwa nechishoma chemafuta emiriwo.
Masikati tudyo: girazi remumba rakagadzirwa nemafuta mashoma.
Kudya kwemanheru: pariji yebhari uye chimedu cheyakagadzirwa pollock.
China
Kudya kwemangwanani: mapira porridge yakabikwa mumvura; yakabikwa huku yezai (kana kubikwa mugango rakaomarara).
Snack: chisumbu chemazambiringa.
Kwekudya kwemasikati: yakabikwa salmon yepingi uye mupunga.
Snack: girazi ryazhenka.
Kudya kwemanheru: yakaderera-mafuta curd ine pear zvimedu.
Chishanu
Kudya kwemangwanani: 2 mapuroteni ehuku uye buckwheat.
Snack: chishoma cheblueberries.
Kwekudya kwemasikati: saladhi yakabikwa squid uye nyowani chena kabichi; chingwa chezviyo chakazara (slice).
Masikati snack: yakaderera-mafuta kefir (200 ml).
Kudya kwemanheru: buckwheat uye yakabikwa kana yakabikwa huku zamu.
Mugovera
Kudya kwemangwanani: oatmeal pamusoro pemvura; chidimbu chemafuta mashoma-mashoma akaoma.
Snack: persimmon.
Kwekudya kwemasikati: bhari uye zamu rehuku, yakabikwa kana kubikwa.
Manheru snack: yakaderera-mafuta yakagadzirirwa yogati.
Kudya kwemanheru: kottage chizi ine zvidimbu zvebhanana.
Svondo
Kudya kwemangwanani: yakabikwa huku zai uye pea porridge yakabikwa mumvura.
Snack: chisumbu chemazambiringa.
Kwekudya kwemasikati: saradhi yemadomasi, mussels uye shrimps; chimedu che rye kana chingwa chezviyo chakazara.
Yakachengeteka, apuro.
Kudya kwemanheru: yakaoma pasta; chimedu chehuku yakabikwa yehuku.
Contraindications kune koriori-kuverenga chikafu
- Hazvina kukodzera kushandisa kune yakaderera-koriori chikafu panguva yekuzvitakura, lactation, vanhu vakura uye vachiri kuyaruka.
- Kana iwe uine chero chirwere chisingaperi (kana zvirinani - mune chero zvazvingaitika), bvunza chiremba wako usati watanga chikafu.
Kubatsirwa kwekoriori-kuverenga kudya
- Unogona kudya chero chaunoda. Asi kazhinji chikonzero nei munhu achiramba kutevera imwe dhayeti ndiko kusada kutaura kwete kune zvimwe zvekudya kwake kwaanofarira.
- Zvakanakawo kuti haufanire kufa nenzara. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita.
Kukanganiswa kwekoriori-based diet
- Kutevedzera ino system, zvakafanira kuratidza kuranga uye maitiro.
- Kana iwe waimbodya zvakanyanyisa kuwanda, saka nekudya kwe1000-1200 macalorie, uchaona kukotsira uye kushaya simba, izvo zvinogona kuyedza kukurumidza kusiya zvawakatanga.
- Zvakare, kuenda kumaresitorendi uye kumwe kwekudyira kwekudya kunogona kukonzera kuoma. Haasi ese mamamenu anoratidza iwo macalorie zvemidziyo. Saka iwe unofanirwa kuverenga neziso, kana kurega kuenda kunzvimbo dzausingakwanise kudzora koriori yekudyiwa.
Kuitazve kuita koriori-kuverenga chikafu
Kana zviratidzo zvekurema zvichiratidza kuti uri kuwedzera uremu, saka, uine hutano hwakanaka uye kusavapo kwezvinopesana, unogona kudzoka zvakare kuchikafu chine macalorie.