Sezvinonyatsojeka kubva pachirongwa, chirevo chekudya ichi mukuderedza chiyero chemakori ("hypo" - zvishoma). Asi kana iwe uchichera zvishoma, kudya kwe-hypocaloric kunotikurudzira kuderedza kuwanda kwemafuta anodyiwa ne 1.5 nguva uye makhahydrates 3 times. Hatizoiti kukurumidza zvinhu, tichanzwisisa nekugadzirisa kunozotevera kwenyika nguva dzose kurasikirwa uremu nhanho.
Caloric kukosha
Pakati pevamwe, kune mukadzi anotungamirira hurumende yakazara yezuva - basa-kumba - chiito chemuviri, chimiro che 2000 kcal. Isu, hongu, tinonzwisisa kuti kudya kusingawanzoiti kunogona kukupa nhamba yakadaro yakaidza. Asi, kuti uremerwe uremu, saka ude uremu! Zvokudya zvinokonzerwa ne hypocoloric zvinokupa iwe panzvimbo ye 1 200 - 1 300. Nezve mapuroteni, nhamba yavo mu menu ye hypocoloric kudya inoenderana nemitemo yakawanda inogamuchirwa - 60-80 g / zuva. Carbohydrates nemafuta, sezvatakambozvitaura, "truncated", zvose zvakasara ndezvi 1.5 uye 3-4 nguva zvishoma, zvichienderana, kudarika kushandiswa kwemari.
Nuances
Kungofanana nedzimwe mimwe miriko, kudya kwakanyanyisa hypocaloric kweropa kurasikirwa hakuiti kunze kwematambudziko aro:
- iwe unofanira kuchengeta kudya kwakakamurwa ;
- iwe haufaniri kushandisa mvura yakawandisa yemvura;
- inokurudzirwa kusabvisa tafura yemunyu kubva pane kudya;
- Muviri unoda kugoverwa nemavhitamini nemaminera munguva yekudya;
- Vanofanira kudya michero nemiriwo akawanda ane fiber;
- Iva nechokwadi chekuchengeta kuchengetedza mazuva.
Nguva
Zvokudya zvine mwero zvinokonzera mavhiki maviri, uye kana iwe uine chido chokurasikirwa kwemavhiki maviri, iwe unogona kudzokorora mumwedzi pamwe chete. Kaviri pavhiki inokurudzirwa zvikuru kuronga kusunungura mazuva :
- kefir (1.5 litita pazuva);
- apuro (1.5 kg yezuva rimwe);
- oatmeal (200 g kwezuva rimwe);
- Makapu (1.5 kg kwezuva rimwe).
Basa rechiito
Kusiyana nezvimwe zvakawanda zvekudya, panguva ye hypocororic kuora muviri hazvikurudzirwi kutora kupera mumitambo. Pane zvinopesana, chikafu ichi chinogadzirirwa vanhu vane simba uye vanotamba, kune avo vasingadi kumirira kurerutsa kuora pamubhedha.
Semuenzaniso, iwe wakasarudza nezvekudya kwe-hypocaloric, chii chauchadya:
- kambodzani - omelet uye girasi refrifir nemafuta akawandisa;
- chikafu - pearl soup, saladi kubva pamuchengamire, veal goulash;
- chikafu - chikafu chinocheka kubva kune nyuchi, eggplant caviar, michero yakaomeswa compote;
- tisati taenda kunhovo, tinokurudzira kudya imwe yemaapulo.
Kuderedza hutano hwemakorori kune zvakaderera zvakakwana kwehupenyu, izvo zvinokwana 1200 kcal inomanikidzira kusimba kwemuviri, waachazoyeuka. Nekurasikirwa uku kuora, kunonoka kwemetabolism kunonzwisisika, uye kana udzokera kune chikafu chinowanzogadzirwa - kilogram dzinodzoka.