Iyintoni i-800-calorie yokutya, yenziwa njani, ilahlekelwa kangakanani ubunzima?

Ukutyeba kakhulu yeyona ngxaki iphambili yezempilo kwihlabathi lanamhlanje. ngokuba uhlobo 2 seswekile ve uxinzelelo lwegazi kubangela izifo ezichaphazela izigidi zabantu, ezifana

Kukho izicwangciso zokutya ezininzi ezenzelwe ukunciphisa umzimba. Enye yezi 800 ikhalori yokutya. 

800 ikhalori yokutyaUkongezelela ekuboneleleni ukulahleka kwesisindo, kuguqula izifo ezifana nohlobo lwe-2 yeswekile ebangelwa ukukhuluphala kunye nokunciphisa uxinzelelo lwegazi.

Kodwa 800 ikhalori yokutyaKuluhlu lwezidlo eziphantsi kakhulu zekhalori kwaye zinokubangela iziphumo ezingafunekiyo ukuba azisetyenziswanga ngokuqaphela.

Yintoni i-800 calorie yokutya?

800 ikhalori yokutyaUkutya okunekhalori ephantsi kakhulu kunye nokutya okupheleleyo kweekhalori ze-800 ngosuku. 800 ikhalori yokutyaInceda ukunciphisa umzimba, kodwa kufuneka isetyenziswe phantsi kolawulo lwe-dietitian okanye ugqirha.

I-3 imini ye-800 isicwangciso sokutya ikhalori

Esi sidlo sicwangcisa iintsuku ezintathu ngeveki kwinyanga enye 800 ikhalori yokutya yenzelwe ukufaka isicelo. Akukho ukutya kakhulu ngezinye iintsuku zeveki. Fumana iikhalori ozifunayo yonke imihla. Ngaphandle koko, ufaka isicelo iintsuku ezintathu. 800 ikhalori yokutyaayinantsingiselo.

i xnumx.g 

Kwakusasa (07:30 - 08:00)

• Yitya iitipuni ezimbini zembewu yefenugreek efakwe kwiglasi yamanzi.

Isidlo sakusasa (8:45 - 9:15)

ongakhetha

• I-oatmeal enesiqingatha se-apula, i-strawberries kunye ne-almonds ezine zongezwa
• Amaqanda amabini abilisiwe abamhlophe + XNUMX iglasi yobisi + isiqingatha seglasi yeepesika

Isidlo sasemini (12:00 - 12:30)

ongakhetha

• Ikomityi yesuphu yenkukhu
• Ikomityi yemifuno ehlutshiweyo

I-Snack yangokuhlwa (16:00)

• ikomityi yeti eluhlaza

Isidlo sangokuhlwa (19:00)

ongakhetha

• 85 g i-salmon kunye ne-1 iglasi yemifuno ebilisiwe
• Ikomityi yeembotyi ezomileyo kunye nemifuno ehlutshiweyo

i xnumx.g

Kwakusasa (07:30 - 08:00)

• Yitya iitipuni ezimbini zembewu yefenugreek efakwe kwiglasi yamanzi.

Isidlo sakusasa (8:45 - 9:15)

ongakhetha

• Ikhaphetshu kunye nerharnati smoothie + iiamangile ezimbini
• Ikomityi yemifuno yequinoa

Isidlo sasemini (12:00 - 12:30)

ongakhetha

•  Ikhukhamba, i-tomato kunye neqhekeza leshizi ehlanganiswe ngamagqabi amabini e-lettuce
• Isaladi ye-tuna ngeoli yeoli kunye ne-lemon yokugqoka

I-Snack yangokuhlwa (16:00)

• Iti eluhlaza okanye ijusi yegrapefruit

Isidlo sangokuhlwa (19:00)

ongakhetha

• Ibell pepper enye ebhakiweyo
• Isitya senkukhu eyosiweyo kunye nemifuno ephekiweyo

i xnumx.g 

Kwakusasa (07:30 - 08:00)

• Sela iglasi yamanzi afudumeleyo kunye nejusi yelamuni kunye nobusi bongeziweyo.

Isidlo sakusasa (8:45 - 9:15)

ongakhetha

• Iqanda elinye elibilisiwe + iglasi enye yobisi lwe-skim + isiqingatha se-apula
• I-apile, ubisi lwe-almond kunye ne-chia seed smoothie

Isidlo sasemini (12:00 - 12:30)

ongakhetha

• Iglasi yesuphu ye-mushroom
• I-Turkey kunye nesipinatshi kunye neetumato ezintsha

I-snack yangokuhlwa (16:00)

• Iti eluhlaza

Isidlo sangokuhlwa (19:00)

ongakhetha

• Iglasi yesuphu ye-zucchini
• Inkukhu egayiweyo kunye nemifuno

Ziziphi iingenelo zokutya kwe-calorie ye-800?

Ukunciphisa umzimba kunye ne-800 calorie yokutyaIinzuzo zezi zilandelayo;

• I-800 yeekhalori zokutya kunciphisa ubunzima: Ikhawulezisa imetabolism kwaye isebenze ukutshiswa kwamafutha.
• Yehlisa umngcipheko wesifo: yehla emzimbeniIbuyisela imisebenzi yebhayoloji eqhelekileyo. iintsuku ezintathu ngeveki 800 ikhalori yokutya Ukunciphisa umzimba kunciphisa umngcipheko wohlobo lwe-2 yeswekile, uxinzelelo lwegazi, iingxaki zentliziyo, iingxaki zokugaya kunye nokungabikho komntwana.

• Inika amandla: Umzimba Emva kokulandela ukutya okunekhalori ephantsi kwiintsuku ezimbalwa, uya kuziva unamandla ngakumbi njengoko ephepha ukutya okungenampilo kunye noshintsho kwindlela yokuphila enempilo.

• Yehlisa ukudumba: Kaninzi Ukutya ukutya okuncinci kunye nokuthatha iikhalori ezimbalwa kuya kunciphisa ukuvuvukala. Oku kuphelisa umngcipheko wokukhuluphala ngenxa yokuvuvukala.

• Yehlisa i-apnea yokulala: Ukutya okunekhalori ephantsi kakhulu kunika ukwehla kobunzima bomzimba, kwaye ukuncipha kwakhona kunciphisa i-apnea yokulala.
• Iphucula impilo yengqondo: Ukutyeba kakhulu kubangela iingxaki zengqondo kunye nokungazithembi. Ukutya kwekhalori ephantsi kakhulu kunceda abantu ukuba banciphise umzimba ngokukhawuleza, ngaloo ndlela bandise ukuzithemba.
• Yehlisa i-cholesterol ye-LDL: Ukukhawulela ukutya kwekhalori kwehlisa i-cholesterol embi. Ekubeni i-cholesterol embi ibangela izifo zentliziyo, ukunciphisa i-cholesterol kunciphisa iingxaki zentliziyo.

Inyanga eyi-800 emva kokutya kwekhalori ye-1

iintsuku ezintathu ngeveki kangangenyanga 800 ikhalori yokutya Uya kulahlekelwa ubunzima emva kokuba uyenzile. Njengoko ulahlekelwa ubunzima, uya kubonakala uncinci, i-metabolism yakho iya kukhawuleza, uya kuziva unamandla kwaye ulungile, kwaye inqanaba lakho loxinzelelo liya kuncipha.

Uya kufumana nemikhwa emitsha kunye nenempilo ngokutya.

Yintoni ongayidla kwi-calorie ye-800 yokutya?

800 iikhalori ukutya, Njengezinye izicwangciso zokutya, kufuneka zenziwe ukuba zifikelele kuwo onke amaqela okutya. 800 ikhalori yokutyaUkutya okufuneka kufakwe kuko oku:

• Iicarbohydrates ezintsonkothileyo: Kuba iqulethe ifayibha, ikugcina uzele kwaye iququzelela ukucolwa kwesisu. Ingqolowa epheleleyo, irayisi emdaka, iquinoa iqulethe i-carbohydrates enzima.

• Imifuno enamagqabi aluhlaza: luhlaza imifuno enamagqabi Iphantsi kweekhalori, i-carbohydrates, i-sodium kunye ne-cholesterol, kodwa iqulethe amanqanaba aphezulu e-fiber, isinyithi, i-magnesium, i-potassium kunye ne-calcium. I-Chard, i-arugula, iklabishi, i-lettuce yimifuno eluhlaza eluhlaza.

• Iziqhamo: 800 ikhalori yokutyaPhakathi kweziqhamo eziphantsi kweekhalori ezinokuthi zisetyenziswe kwi lemon, Ndingathanda ipere yezinto zokukhafula kwiishethi, i-grapefruit, Blackberry, iiblueberries ve iphayinaphu ezifana neziqhamo. Amajikijolo atyebile kwifiber kwaye abonelela nge-antioxidants.

• Iimbotyi: Ngokwendalo iphantsi kwamafutha kwaye iqulethe i-fiber, iprotheni, i-carbohydrates enzima, iivithamini B, isinyithi, Ubheduimagnesium, manganeseIbonelela nge-zinc kunye ne-phosphorus. 

• Iprotheyini ebhityileyo: IiproteniInceda ukunciphisa umzimba ngokubonelela ngokuhlutha. Ikwakhawulezisa imetabolism kwaye ibonelela ngokutshiswa kwamafutha ngokukhawuleza.

• Intlanzi enamafutha: i-trout, ityhuna, islamoni, imackerelI-herring, i-sardines, 800 ikhalori yokutyazezona ntlanzi zikhethwayo.

• Iintlobo ngeentlobo zemifuno: kuba 800 caloriesAyiyiyo kuphela imifuno enamagqabi aluhlaza enokutyiwa kwi-tte. Zama ukutya iziqhamo nemifuno emininzi kangangoko.

Ngaba i-800 calorie yokutya ikhuselekile? 

800 ikhalori yokutyaIwela phantsi kwecandelo lokutya kwekhalori ephantsi kakhulu kwaye ikhuselekile ukuba yenziwe ngokufanelekileyo. Ukwaphula imithetho kunokubangela iingxaki ezithile.

Abasetyhini bafuna i-2000 calories ngosuku ukugcina ubunzima babo. Ukunciphisa umzimba, kuyimfuneko ukusebenzisa iikhalori ezingama-1500 okanye ngaphantsi ngosuku. 

Nangona kunjalo, abo batyebe ngokwaneleyo ukuba babangele izifo ezinokulimaza umzimba banokulandela ukutya okunekhalori ephantsi kakhulu ngendlela elawulwayo.

Ukuba awunayo ingxaki efana nesifo seswekile okanye uxinzelelo lwegazi kwaye ufuna ukunciphisa umzimba, yiyo le. 800 ikhalori yokutya musa. 800 ikhalori yokutya Akukhona nje ukunciphisa umzimba. 

Ukunciphisa umzimba ngendlela enempilo ukuzila ukutya okwethutyana okanye 1200 ikhalori yokutya Ungayenza.

Izinto zokuqwalasela kwi-800 calorie yokutya

• Qhagamshelana nogqirha okanye i-dietitian phambi kokuba uqale oku kutya.
• Ukutshintsha ngokukhawuleza ukutya kwakho kuya kuba nefuthe elikhulu emzimbeni wakho. 
• Musa ukunyanzela umzimba wakho, njengoko ukunciphisa i-calorie intake kunokubangela ukukhathala kunye nohudo. Nika umzimba wakho ixesha lokuqhela ukutya.
• Ekuqaleni, unokuziva unesicaphucaphu kunye nokudinwa.
• Musa ukwenza oku kutya ukuba une-hypoglycemia.
• Ukuba ukhulelwe okanye uncancisa, ngokuqinisekileyo 800 ikhalori yokutya ungakhe ucinge ngayo.

Ezi ziphumo zilandelayo zingabonwa kwabo balandela ukutya okuphantsi kakhulu kwekhalori;

• Isicaphucaphu
• utshe waphela
• Ubuthathaka
• amatye enyongo
• Ukuqunjelwa
• Urhudo
• Ukulahleka kweenwele
• umlomo owomileyo
• Akwanelanga ukondla
• Ukuncipha kokuchuma
• ukuba buthathaka kwamathambo

Ngubani ongafanele enze i-800 calorie yokutya?

Oku kutya kufanelekileyo kwabo batyebe kakhulu kwaye baneengxaki zempilo. Akufanele wonke umntu. Abantu abangafanelanga ukwenza njalo ngaba:

• Abasetyhini abakhulelweyo nabancancisayo
• Abantwana
• Amadoda okanye abafazi abangaphezu kweminyaka engama-50
• Abasetyhini abancinci / amadoda angakwazi ukunciphisa umzimba ngokutya okufanelekileyo kunye nokuzivocavoca
• Abantu abasempilweni abafuna ukunciphisa umzimba ngaphandle kokwenza umthambo okanye ukutya okunempilo

Ingakanani i-calorie yokutya ye-800 kufuneka yenziwe?

Unokulandela oku kutya kweekhalori ezingama-800 iintsuku ezintathu ngeveki kwinyanga kunye noluhlu lokutya olunikwe ngasentla.

Ngaba ndinokunciphisa umzimba ngokutya iikhalori ezingama-800 ngosuku?

Ewe, uya kuncipha ngokutya iikhalori ezingama-800 kathathu ngeveki. Musa ukusebenzisa yonke imihla njengoko kuya kubangela ukukhathala kunye nobuthathaka bokuzikhusela.

Ungakanani ubunzima onokuthi ulahlekelwe kwi-calorie ye-800 yokutya?

800 ngosuku ikhalori Ukuba utya kwaye ulolonge umzimba rhoqo, uya kuncipha malunga nesine nesiqingatha ukuya kwiikhilogram ezintlanu ngenyanga.