Hypocaloric zvokudya risinganyanyi mafuta: tsananguro, Muterere uye wongororo

Nokuti vanhu vanoda kubvisa mamwe makirogiramu, yakatanga inobudirira zvokudya zvakawanda. Asi kusiyana uku kakawanda aisa munhu rive akafa magumo. Sei kusarudza zvakakodzera zvikuru simba zano, iyo ichapa nemigumisiro yakanaka pfupi inobvira nguva? hypocaloric kudya kudaro. Panguva iyoyo zvinobatsira kurashikirwa chete uremu, asiwo yekudyidzana kuvandudza muviri: kuderedza mukana wokuita dzichiri chirwere cheshuga, yekuzvidzivirira atherosclerosis. It normalizes neBP wakanaka.

Sei munhu hypocaloric kudya

Nokuti zvinoitika kushanda muviri munhu anofanira uchapedza anenge 1,500 macalorie zuva nezuva. Asi zviri nani zvemasanga mufananidzo. Hatifaniri kukanganwa kuti vakadzi nevarume metabolic pezvakaitwa kutora nzvimbo panguva aimhanya siyana. Ndokusaka simba hafu wevanhu, chakarurama ichi yakawedzera kusvika 2500 kcal. Uye vakadzi ndiwo chaiwo kwa2000 kcal.

Kuti vave nechokwadi uremu, munhu anofanira uchapedza macalorie yekudyidzana vashoma pane zvaanoda. With ichi anotanga Kuparara mafuta reserves. The Muterere yakaitwa kuitira kuti kufirwa uremu ukapisa pazuva 1100-1300 kcal.

Saka, hypocaloric kudya kunobva mafuta dhefisiti. Nemamwe mashoko, muviri anorasikirwa simba. Asi inoda simba. Sezvo iye haagoni kuwana mune zvakakwana kwazvo zvokudya, anotanga kupedza kumbosiyiwa "mu kuchengeterwa" mafuta.

mitemo inokosha

Kuti vave nechokwadi rakaisvonaka uremu, unofanira mukanyatsoteerera vanoomerera nhungamiro idzi:

1. Rangarirai zvinobvumidzwa mafuta zvaunodya. Zuva vakadzi vanofanira upise hapana anopfuura 1200 kcal. Men - kwete kupfuura 1500 kcal. Izvi nhamba dziri dzaona kuti paavhareji vashandi hofisi vanorwiswa kufutisa.
2. Hypocaloric zvokudya yakaderera mune mafuta kunosanganisira zvimwe Mishonga kurambidzwa. Kuderedza yaunodya nyore makabhohaidhiretsi (shuga, shuga). Zviri chinodiwa kupa munyu. Iva nechokwadi kuti kudzikisa mafuta zviri zvokudya. Zvatinofarira anopiwa kuti muriwo kwemafuta. In Muterere ichi, saturate mapurotini.
3. Uyezve, Zvinokurudzirwa kutora zvicherwa, mavhitaminzi, faibha.
4. Iva nechokwadi kuti kudya fractional. Food zvinofanira kutorwa mu diki zvakawanda. Panguva iyoyowo adye kazhinji, kusvikira 6 nguva pazuva.
5. Very chinobatsira muviri.
6. Kamwe pavhiki, kunofanira kuitwa buditsa zuva.
7. Duration hypocaloric Kudya haafaniri kupfuudza kwemavhiki 2-3. Dzokorora slimming kosi kunogona kuva mwedzi.

zvakanakira zvokudya

Hypocaloric Kudya - haasi chinhu asi nhamba tafura 8. iyi simba hurongwa achawedzera kuchikosha nani.

Diet akanaka ehupfumi ndiwo:

• normalization uye uvandudze kuti muviri;
• zvinobudirira uremu somugumisiro kukamurwa subcutaneous mafuta zvitoro;
• purgation;
• achisimbisa tsandanyama dzomuviri.

payakaipira kudya

Zvisinei, pamwe zvakanakira gadziriro simba nerubatsiro ane chinokosha drawback. Kuderedza macalorie ane simba chaizvo kunetseka nokuda muviri. Ndokusaka pekuhwa- nda zano rakadaro, simba inokurudzirwa chete pashure zano nachiremba wako.

Zvinofanira kunzwisiswa kuti yose nguva, paunenge kudhayeta, muviri anowana chete hafu macalorie. Kana kudya kwakadaro achapiwa pamwe zvikuru muviri kana yakawanda mupfungwa, zvinokwanisika rinokonzera okuneta. Muchiitiko chino, pane zvinodiwa kurasikirwa nouremu njodzi zvirwere zvakakomba.

Saka iva nechokwadi kuti atungamirirwe mamiriro utano. Kana zvinodyiwa kusagadzikana, kumisa kudya pakarepo.

Yakarurama kusarudza zvinhu

Kufunga kuburikidza zvaunodya, iva nechokwadi kuti kufunga mafuta zviri rakapera chigadzirwa. Uyewo, usakanganwa pamusoro nemitemo vaigadzirira zvokudya. With mazano aya, unogona vakazvimiririra kugadzirwa hypocaloric zvokudya mwoyo mafuta. Menu, unogona kusarudza kubva zvavo kufarira zvokudya.

The Kudya rinofanira kubva zvinhu izvi:

• bota;
• mukaka, dheri zvigadzirwa (mafuta-akasununguka kana ane usingashandi chikamu mafuta);
• chero muchero (kunze romugove mazambiringa);
• huku, wakawondereiko kudai nyama;
• miriwo;
• dzakaonda hove;
• zvomugungwa.

Unofanira kurega:

• aisvuta;
• Sausages;
• pickled zvinogadzirwa;
• Semi-rakapera zvigadzirwa;
• shuga, munyu.

The anofungidzirwa Menu kuti vhiki

Funga zvakajeka chii simba zvinorevei hypocaloric zvokudya. Menu nokuti vhiki, pasi apa, dzinogona chakashanduka nokungwara kwako. Musakanganwa kushandisa tafura caloric kugutsikana.

Day 1:

1. For chisvusvuro. Gadzirira omelette (nokuti vaviri) of 2 mazai. Geza pasi yogati (1 mukombe - 150 Rine mamiririta).
2. Lunch. Bhari muto (200 g), Salad makabheji (inowanikwa kubva pickled kana itsva) uye namatamba (100 g), Buckwheat pamwe ine muto nyama (150 g). Geza pasi mondo (1 tbsp.).
3. Chisvusvuro. Inwa tii mishonga Pancakes pamwe chiropa (100 g).
4. Usiku. One apuro.

Day 2:

1. Cucumber Salad (100 g). Pasherufu muriwo Garnish (150 g), yakabikwa hove (75 g). Geza pasi yemakwenzi tii.
2. Idya mupunga muto, vachinyatsoongorora dzakaonda (200 g). Pasherufu herring presoaked (50 g), nyama meatballs steamed (100 g), apirikoti muto (200 Rine mamiririta).
3. Varumbidzwa miriwo Garnish (100 g), nyama patties (120 g). Uyewo, pamabiko eggplant nayo kushandisa mazai (100 g). Inwa mishonga tii.
4. Kefir (150 ML).

Day 3:

1. Itirawo pachako yakabikwa huku (100 g) domatisi muto (150 Rine mamiririta). Idya 1 apuro.
2. Borsch vanosendamira, ivo Spaghetti (150 g) akanga yakabikwa pamwe nyama (75 g). Geza pasi 1 regirazi compote akaita kuti xylitol.
3. Idya makabheji mabhanzi (100 g). Siyanisai caviar muriwo zvokudya (50 g). Girazi tii.
4. Apple muto (200 Rine mamiririta).

Day 4:

1. Pasherufu simbe zongzi (anenge 200 g). Idya muriwo mazai (100 g), zvokunwa tii.
2. Varumbidzwa rossolnik dzakaonda (200 g). Tudyo muriwo Garnish (100 g) pamwe hwemvura rwakapetwa nyama (120 g). Nokumwa compote.
3. Nhanga chipiriso (200 g) mu womuapuro muto (100 g). Unogona tii.
4. A mukapu yogati.

Day 5:

1. Pasherufu vakabika matapiri (150 g) akanga kunyorova cucumberkuva uye herring (50 g). Geza pasi yemakwenzi tii.
2. Support muviri muriwo muto (200 g). Idya Garnish nemiriwo (250 g) pamwe caviar (100 g) uye hove (100 g). Inwa muchero mondo.
3. Itirawo pachako meatballs nyama (100 g). Geza pasi womuapuro muto (200 Rine mamiririta).
4. Inwa yogati - 1 cup.

Day 6:

1. Gadzirira saradhi (makabheji, maapuro, makarotsi) - (100 g), akazadzwa ruomba (1 tbsp ..), yakabikwa (125 g). Drink yogati (150 ML).
2. Vanokanganisa pickle (200 g). Idya domatisi Salad (100 g) ne Cream (1 tbsp. L.). Itirawo pachako stuffed zucchini (200 g). muchero muto (150 Rine mamiririta).
3. Pasherufu pamwe matsva wemagaka stuffed makabheji (100 g). Drink domatisi muto (150 Rine mamiririta).
4. One apuro.

Day 7 - buditsa.

Sezvaunogona kuona, zviri nyore zvikuru uye zvinonaka hypocaloric kudya. The Muterere kunosanganisira zvakawanda nezvirongo inobatsira chaizvo.

zuva rokutsanya

Hypocaloric kudya hazvo zvinosanganisira rimwe zuva achitsanya. Mumazuva ano Zvinokurudzirwa kudya zvokudya ose maawa 2,5.

Nokuti nokurera zuva, unogona kushandisa kana nezvechisarudzo:

1. Idya chete maapuro. On zuva 1 uchada anenge 1.5 makirogiramu.
2. Idya wemagaka. Unofanira 1.5 makirogiramu.
3. Inwa zuva rose yogati (yakaderera-mafuta).
4. Inogona kushandiswa tichibvisa Porridge (oats, mupunga). Dish kubika pamusoro pemvura, pasina achiwedzera inonhuhwira, namafuta.

Buditsa zuva kunonatsiridza muviri, chinja peristalsis uye kubvisa zvinokuvadza kubva mumuviri.

Hypocaloric Kudya: zvinyorwa zvemabikiro

Preparation chaiwo matambudziko zvokudya haakonzeri.

Vamwe chakanakisisa Recipes kubvumira kuona ichi:

1. Meat saradhi. Pamota nyama (120 g). Kucheka kupinda rinoparadza. Dimura wemagaka (2-3 hrs.), Sweet mhiripiri (hafu). Hanyanisi, nedhiri zvishoma apwanye kuzvirangarira muduri. Sangana zvinhu zvose. Zadza Salad womuapuro vhiniga (vaviri madonhwe) uye mafuta muriwo (5 g).
2. Carrot burgers. Pamota Carrot (1 kg). Aichenese. Mash ari kerotsi puree. Soka bran (2 spoon) mumukaka (2 tbsp. L.) Kuti maminitsi 10 Whisk zai nevachena (6 zvidimbu). Sangana zvinhu zvose. Kurudzirai uye kuumba patties. Kuvagadzirira kwemaminitsi mashoma uye 15 meatballs zvinogona chakabikwa muchoto. Sasa navo bran.

Opinions pamusoro Kudya

Ko vanhu vanofunga pamusoro urongwa uhwu, simba? Unoshanda hypocaloric zvokudya? Reviews slimming vakawana vose zvakanaka uye zvikuru kunaka.

Kazhinji, vasingafari pamwe Data zvataidya vanhu vanoramba zvachose mitemo inokurudzirwa. Negative mashoko chokuita zvokudya zvinovaka muviri zvakananga, kufambira mbudo kubva zvokudya, breakdowns. dieters Ndivo zvachose vasina mikuru kuchinja zvokudya. Pakarepo mushure 7-zuva zvokudya, ivo pounced zvokudya uye, chokwadi, ndizvo zvinopfuura dzakadzosera dumped Madz.

vanhu vaiuya simba zvikuru nokungwaririra uye vodzokera zvisingatomboiti kudya zvishoma nezvishoma, kugutsikana chaizvo nemigumisiro. Vanoratidza kuti vari pfupi anogona kurasikirwa anenge 5-8 makirogiramu.