Njengoko kucacile kwisihloko, isitshixo saloo kutya kukunciphisa inani leekhalori ("u-hypo" - ncinane). Kodwa ukuba umba ubuncinane, ukunyuswa kwe-hypocaloric kusibonisa ukuba sinciphise inani lamanqatha athile ngama-1.5 kunye nama-carbohydrate amaxesha amathathu. Asisoze siphuthuma izinto, siya kuqonda ngokuvelisa okulandelayo kwehlabathi ngokulahlekelwa isisindo ngesinyathelo.
Xabiso leCaloric
Ngokomyinge, ukuba ibhinqa ekhokelela ulawulo olugcweleyo lwentsuku-yomsebenzi-ekhaya - umsebenzi wokwenyama, isiqhelo se-2000 kcal. Ngokuqinisekileyo, thina siqonde ukuba ukutya okunqabileyo kunokukunika inombolo enjalo. Kodwa, ukuba ulahlekelwe isisindo, ngoko ulahlekelwe ngumzimba! I-hypocororic diet ikunikezela endaweni ye-1 200 - 1 300. Ngokuphathelele iiprotheni, inani labo kwimenyu yesondlo se-hypocaloric ihambelana nemimiselo efumanekayo-60-80 g / ngosuku. Ii-carbohydrates kunye namafutha, njengoko sele sichazile, "zithinjwe", zonke ezishiywe yi-1.5 kunye namaxesha angama-3-4 ngaphantsi, ngokulandelanayo, kunomlinganiselo wokusetyenziswa.
Imiba
Njengeyiphi enye yokutya, ukutya okunomlinganiselo wokunyaniseka kwesisindo akusenzi ngaphandle kwemingcipheko yayo:
- Kumele ugcine ukutya okuhlukileyo ;
- akufanele usebenzise amanani amaninzi okusetyenziswa kwamanzi;
- Kunconywa ukuba ungabandakanyi ityuwa yetyuwa ekudleni;
- Umzimba kufuneka ulungiswe ngamavithamini kunye neemaminerali ngexesha lokutya;
- kufuneka badle iziqhamo kunye nemifuno enobumba;
- qi niseka ukuba ugcine ukukhulula iintsuku.
Ubude
Ukutya okunyanzelekileyo kwenzeni ihlala kwiiveki ezi-2, kwaye ukuba unesidingo sokulahlekelwa kwesisindo emva kweveki ezimbini, unokuziphinda ngenyanga ngezinga elifanayo. Kuphindwe kabini ngesonto kucetyiswa ukuba ulungiselele ukukhulula iintsuku :
- i-kefir (1.5 ilitha ngosuku);
- i-apula (1.5 kg ngosuku 1);
- i-oatmeal (200 g ngosuku 1);
- Ikhukhamba (1.5 kg ngosuku 1).
Umsebenzi wezobugcisa
Ngokungafani nezinye izidlo, ngexesha lokulahlekelwa kwesisindo sokunciphisa i-hypocaloric asikhuthazwa ukuba uthathe ikhefu kwimidlalo. Ngokuphambene noko, oku kutya kukujoliswe kubantu abakhutheleyo nabadlali, abo bangayi kulinda ukulahleka kwesisindo esiqhweni.
Ngokomzekelo, wanquma ngesidlo se-hypocaloric, uyayidla ntoni:
- isidlo sasekuseni - i-omelet kunye neglasi ye-kefir kunye nomxholo we-fat fat;
- isidlo - i-pearl isobho, isaladi kwi-sauerkraut, i-veal goulash;
- isidlo - i-cutlet ye-steak ephuma kwenkomo, i-caviar ye-eggplant, isithelo esomileyo sidibanisa;
- ngaphambi kokulala, sincoma ukuba sidle i-apple enye eluhlaza.
Ukunciphisa umthamo wekhalori ukuya kumncinane ubuncinane kwizinto eziphilayo, okuyi-1200 kcal kukuxinzeleleka komzimba, oya kuwakhumbula. Ngenxa yokulahleka kwesisindo, i-metabolism ephuculayo iyaqinisekiswa, kwaye emva kokuba ubuyele kwisondlo esifanelekileyo - iikhilogram zibuya.