Ukudla kwekhalori okungu-1000: kuyasebenza ngempela?
-Delile
Ukudla kwekhalori eziyi-1000 kuqukethe uhlelo lokudla olunemikhawulo kakhulu olusebenzela ukunciphisa isisindo ngesikhathi esifushane futhi okufanele lwenziwe kuphela ngokuholwa ngudokotela wezokudla, ngoba, uma kungenziwanga ngokucophelela, kungadala umphumela oqinile we-accordion , lapho umuntu, kungekudala ngemuva kwalokho, azuza sonke isisindo esilahlekile noma ngaphezulu. Ngakho-ke, lokhu kudla akufanele kubhekwe njengenketho enhle yokwehlisa isisindo.
Inani lesisindo esilahlekile ngokudla kwekhalori elingu-1000 liyahlukahluka kuye ngomuntu, njengoba kuncike ekuguqulweni komzimba komuntu ngamunye, kanye nezinga lomsebenzi wabo. Ngokuvamile, lokhu kudla kungakhonjiswa kubantu abanokukhuluphala noma abadinga ukwehlisa isisindo ngokushesha ukulawula uhlobo oluthile lwezifo ezingamahlalakhona, njengesifo sikashukela, ngokwesibonelo.
Okulandelayo imenyu eyisibonelo yosuku lokudla kwekhalori eziyi-1000:
| Ukudla | Imenyu | Amakholori |
| Ukudla kwasekuseni (7am) | 1 inkomishi yekhofi engenashukela + 1 ucezu lwesinkwa sikakolweni esiphelele (30g) + 1 ucezu loshizi omhlophe (30g) + 1 isipuni sikadizili sebhotela (5g) | Amakholori angama-200 |
| Isidlo sakusasa (10am) | 1 i-apula elikhulu (120g) + 1 inkomishi yetiye eliluhlaza elingenashukela | Amakholori angama-60 |
| Isidlo sasemini (13h) | I-90g yenkukhu eyosiwe + ½ inkomishi yelayisi elinsundu nezinkomishi ezimbili zelayisi, utamatisi no-anyanisi isaladi, okunongwe nge-1 isipuni sik dessert | Amakholori angama-305 |
| Isidlo sasemini (16h) | 1 i-yogurt elula + isipuni esingu-1 se-oats + isipuni esingu-1 (se-dessert) se-chia | Ama-calories angu-150 |
| Isidlo sakusihlwa (7pm) | I-90g yenhlanzi eyosiwe + ½ indebe yobhatata + 1 inkomishi ye-broccoli nesanqante ephekiwe + 1 isipuni se-dessert samafutha omnqumo | Amakholori angama-285 |
| Ingqikithi | Amakholori ayi-1000 |
Ukwenza kanjani i-1000 calorie diet
Ukwenza i-1000 calorie diet kubalulekile ukubonisana nochwepheshe wezokudla, ngoba kuyadingeka ukwenza ukuhlolwa okuphelele kokudla okunempilo, hhayi nje kuphela ukuveza izinhloso zokudla, kodwa futhi nokuqonda ukuthi ngabe umuntu uyakwazi yini ukwenza lokho kudla. Ngemuva kokuthola lonke ulwazi oludingekayo, isazi sokudla okunempilo sizokwazi ukudala uhlelo lokwehlisa isisindo olufanele kahle kuzo zonke izidingo zomuntu.
Ukuze wazi i-BMI yakho futhi uqonde ukuthi udinga ukunciphisa umzimba kangakanani, faka idatha yakho kusibali.
Kubalulekile ukuthi ngesikhathi sokudla kwekhalori eli-1000 futhi ugcine uketshezi olwanele, phakathi kuka-1.5 kuya ku-2 amalitha amanzi ngosuku, noma itiye elingenashukela. Ngaphezu kwalokho, kubalulekile ukudla njalo emahoreni amathathu, ukugwema ukulamba ngokweqile esidlweni esilandelayo.
Unganciphisa kanjani isisindo ngendlela enempilo
Ukwehlisa isisindo ngendlela enempilo kubalulekile ukuthi udle ukudla okwehlukene futhi okulinganiselayo. Ngalokho, ezinye izincomo ezibalulekile zifaka:
- Yenza ukudla okuyinhloko oku-3 nokudla okulula okungu-2 noma oku-3, ngezingxenyana ezincane;
- Dla phakathi kwezinsiza ezi-3 kuye kwezingu-5 zezithelo kanye / noma imifino nsuku zonke;
- Nciphisa ukusetshenziswa kokudla okunotshwala njengamajusi asezimbonini, amakhukhi, amakhekhe, amaswidi, phakathi kokunye;
- Lungisa ukudla okugazingiwe, kuhhavini noma ku-steam, uvikele amalungiselelo ngamafutha amaningi;
- Gwema ukusetshenziswa kokudla okunamafutha amaningi njengamasoseji, inyama ebomvu, ushizi ophuzi, amasoso, ukudla okugayiwe, phakathi kokunye;
- Uncamela ukusetshenziswa kobisi olunamakhemikhali nezisuselwa kokunye.
Ngaphezu kwalokho, ukuvivinya umzimba njalo kufanele kwenziwe, okungenani ama-3 ngesonto imizuzu engama-30 kuye kwengama-60. Okunye ukuzivocavoca okukhonjisiwe kulabo abafuna ukwehlisa isisindo kubandakanya ukubhukuda, ukudansa, ukugijima noma ukuhamba ngezinyawo. Bona izivivinyo ezi-10 ezinhle kakhulu zokwehlisa isisindo.
Bheka amanye amathiphu abalulekile okunciphisa indlala nokunciphisa umzimba kalula:
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