Monga momwe tikudziwira pamutuwu, chofunika kwambiri cha chakudya chimenechi kuchepetsa chiwerengero cha ma calories ("hypo" - pang'ono). Koma ngati mukukumba pang'ono, chakudya cha hypocoloric chimatipatsa ife kuchepetsa kuchuluka kwa mafuta omwe timadya ndi 1.5 nthawi ndi chakudya katatu. Sitidzafulumizitsa zinthu, tidzatha kumvetsetsa ndi chidziwitso chotsatira cha dziko nthawi zonse kutaya phazi ndi sitepe.
Mtengo wa caloric
Kawirikawiri, kwa amayi omwe amatsogoleretsa mphamvu zonse za tsikulo - ntchito-nyumba - zochitika zolimbitsa thupi, chikhalidwe cha 2000 kcal. Ife, ndithudi, timadziwa kuti chakudya chosavuta chingakupatseni nambala yovuta imeneyi. Koma, kuti muchepe thupi, chitani kulemera! Zakudya za hypocoloric zimakupatsani inu m'malo mwa 1 200 - 1 300. Ponena za mapulotini, nambala yawo mu menyu ya zakudya zamaganizo amakhudzana ndizovomerezeka - 60-80 g / tsiku. Zakudya ndi mafuta, monga tanena kale, "truncated", zonse zomwe zatsala ndi 1.5 ndi 3-4 mocheperapo, kusiyana ndi mlingo woyenera.
Masewera
Monga chakudya china chilichonse, zakudya zopatsa thanzi zowonongeka sizichita popanda mavuto ake:
- Muyenera kusunga chakudya chogawanika ;
- musagwiritse ntchito madzi ochulukirapo;
- Ndibwino kuti musaphatikize mchere wa tebulo kuchokera ku zakudya;
- Thupi limayenera kupindula ndi mavitamini ndi mchere mu zakudya;
- ayenera kudya zipatso ndi ndiwo zamasamba zomwe zili ndi fiber;
- onetsetsani kusunga masiku otsegula.
Nthawi
Zakudya zodzichepetsa nthawi zambiri zimatha milungu iwiri, ndipo ngati mukusowa kulemera kwa masabata awiri, mukhoza kubwereza mwezi umodzi pamlingo womwewo. Kawiri pa mlungu akulimbikitsidwa kwambiri kukonzekera kutsegula masiku :
- kefir (1.5 malita patsiku);
- apulo (1.5 makilogalamu tsiku limodzi);
- oatmeal (200 g tsiku limodzi);
- Nkhaka (1.5 makilogalamu tsiku limodzi).
Zochita zathupi
Mosiyana ndi zakudya zambiri, nthawi ya hypocaloric yolemera sivomerezedwa kuti iwononge masewera. Mosiyana ndi zimenezi, chakudya chimenechi chimafunidwa kuti anthu akhale otetezeka komanso othamanga, omwe sali kuyembekezera kupha pogona pabedi.
Mwachitsanzo, mudasankha kudya zakudya zamagulu, kodi mudzadya chiyani:
- kadzutsa - omelet ndi galasi la kefir ndi mafuta ochepa;
- Chakudya - msuzi wa peyala, saladi ku sauerkraut, veal goulash;
- chakudya chamadzulo - nthunzi yochokera ku ng'ombe, biringanya caviar, zipatso zouma zimaphatikiza;
- tisanagone, timalimbikitsa kudya apulo imodzi yobiriwira.
Kuchepetsa zakudya zamtundu wa calori kumalo osachepera kwenikweni kwa chamoyo, chomwe ndi 1200 kcal ndikumangirira kwambiri kwa thupi, limene iye adzakumbukirebe. Chifukwa cha kulemera kwake, kuchepetsa kuchepa kwa thupi kumatsimikizira, ndipo mutabwerera ku zakudya zabwino - makilogalamu amabwerera.