Indlela sigcine idayari of kwesisindo? Sample efanele yokudla idayari. Kuhle Weight Loss Diary

Ukudla okunomsoco - umqondo kunalokho kuyadida ukuthi ngamunye awukudla zabo, postulates eziningi kangaka "umsoco ofanele" kukhona ukungezwani okukhulu. Kwamanye - ke akadli ngemva lesithupha ntambama, abanye - kuvinjelwe ukudla zezitolo zokudla, kwabanye - kuyinto ukungavumi uthathe ufulawa, onoshukela, okunosawoti, ngibhema, njll Ungaqhubeka isikhathi eside.

Kuchazwa idayari yokudla

Kuyinto idokhumenti lapho ukuqopha yonke ukudla washisa. Kubalulekile ucabange konke, hhayi ulahlekile ucezu. Kuyadingeka ukuba alobe amagama imikhiqizo, ukudla, ivolumu yabo kanye nenani Inani amandla.

Diary kuyinto enhle kakhulu kwesisindo ithuluzi yokudla zokuqapha. Uyokwenza kucace ukuthi hlobo luni okudlayo, lokho ikhwalithi kulokho lemali. It sizobonisa lapho kukhona ukwephulwa yokudla uzokutshela ukuthi ukuvivinya umzimba akuyona elilungile (uma ikhona).

Lokho, kwesisindo idayari uyobonisa imikhuba yokudla. Mhlawumbe izokukhuthaza ukuzishintsha.

Lapho kwesisindo idayari

Kunezindlela eziningana ongakhetha kuzona ngokugcina idayari.

1. notebook evamile, notebook.

Izinzuzo:

- ukusetha ijubane (noma kunalokho, ukungabi khona);

- eziphansi;

- ukuhamba.

nemibi:

- ukuntuleka othomathikhi nokubala kilojoule;

- ukuhlaziywa eziyinkimbinkimbi idatha eqoshiwe.

2. Isicelo-Microsoft Excel

Izinzuzo:

- kukhona cishe kunoma iyiphi PC;

- lula ukusetshenziswa;

- unekhono ugcine ku-memory stick futhi ngavula kunoma iyiphi idivayisi, lapho kohlelo efakwe;

- kulula ukubala kilojoule kudliwa futhi, ngokufanelekile, ukuze afeze ekuhlaziyweni imiphumela.

nemibi:

- yonke imininingwane edingekayo ukubhalisa ngokwakho (ngesandla);

- ukudala siqu ifomula yakho ilungile.

3. smartphone / tablet / ikhompyutha,-Google Drive ifu.

Izinzuzo:

- Izinzuzo e-Microsoft Excel (bheka inguqulo yangaphambilini.);

- ifayela Imininingwane angavulwa iyiphi idivayisi nge-Internet.

nemibi:

- Microsoft Excel nebubi (bheka samuntu odlule.);

- impela entry eside kolwazi, uma ukusebenza smartphone;

- ukusebenza-Google i-spreadsheet esingaphansi Excel.

4. FatSecret, egijima emsamo iOS, Android ne Windows Phone (ngokulandelana, ithebhulethi noma smartphone).

Izinzuzo:

- omunye zokusebenza best for ukulahlekelwa idayari isisindo;

- ukungabi zokukhokha isicelo;

- interface enembile;

- asikho isidingo lokushaya ngokwakho amagama emikhiqizo, bonke babo bayithusi e uhlelo;

- Russified;

- Ungenza imikhiqizo yakho futhi izitsha;

- Ungakwazi ucacise inombolo kokubili ukusetshenziswa kanye nezindleko amandla.

Ububi:

- ukuhlaziywa ukungadli Imininingwane ulwazi.

Indlela sigcine idayari of kwesisindo

Ithebula, okuyinto ukudlana idayari, kubalulekile ukwenza konke ohlobene ukuncipha.

1. Ukudla Amahora. Kubalulekile ucacise kokubili isiqalo ekupheleni ukudla, njengoba inkathi ehlezi etafuleni oluthinta ngqo inani ukudla washisa.

2. Main - ngqo imikhiqizo kanye umthamo wabo. Uma ungazi isisindo esiqondile ukudla, futhi abukho kungenzeka ukuba uhlole isidlo noma umkhiqizo ofuna udle, Ukuyibhalisa e izinkomishi noma nezinkezo. It kungenziwa kalula aguqulwa kamuva ku-calories amagremu futhi ngosizo amatafula ekhethekile. Ngeshwa, hhayi ukugwema ngokubala kilojoule, njengoba lokhu ingenye yezindlela ezingcono kakhulu ukuzivocavoca ukulawula ubungako bamandla yokuqothulwa.

3. Elinye iphuzu elibalulekile - kungani udla. Angadla ukudla okuyingxenye ingane, abe isidlo kule nkampani, ukuba adle, ukuze anelise iphango yakho, badle aphume isithukuthezi, njll Zonke izizathu Kufanele kurekhodwe idayari. Ngo Uhlaziyo luqhubeka yalezi zizathu kuzosiza ukuqeda ukudla extra.

4. Ukunambitheka ukudla. Kufanele ucacise (ngesilinganiso emihlanu-phuzu kungaba okwanele), yeka ukuthi umnandi kanjani kwaba ukudla. Ngokwesibonelo, 5 - "Kungakhathaliseki ukunambitheka yakho," 1 - "imbaxambaxa." Lokhu isikali Uyoletha yokudla futhi enze kube nokwenzeka ukuba ulungise ugesi ukuze ukudla yayiwusizo nje kuphela kodwa futhi okumnandi.

5. Employment by ukuqina / ezemidlalo. Idayari yokudla kufanele ibe yonke ukuqeqeshwa: siwela ngezinyawo, ukudlala nezingane, ukuhlanza, ukugibela izitebhisi, njll Lolu lwazi ngeke ngokucacile kangakanani ukuhamba kukhona empilweni yakho ukuthi akudingekile yini ukuba sishintshe.

6. Isikhathi lapho uvuka bese ngiyolala, indawo ukudla. Lolu lwazi kubalulekile, njengoba ekushintsheni nokondla ukuziphatha ngokushintsha imvelo.

7. Kubalulekile khumbula izinto ezengeziwe. Okufakiwe kudingeka ukuba kuthiwe nganoma iyiphi izenzakalo uhambo, ingozi. Naphezu kweqiniso lokuthi, Uma unganakile, banayo azihlangene ukudla, ne ukuhlaziywa alandelayo idayari ungathola amaphethini ezithakazelisayo. Ukuhambela ezinye izindawo, ukucindezeleka, ukugula kanye nezinye izenzakalo kungaba kakhulu kuthinte izinga nobungako bezithelo ukudla yokuqothulwa.

Kungani sigcine idayari

I kokungathembeki ka ucezu ngalunye kunalokho ngokushesha ukunikeza umqondo ivolumu ekhiqizwa kilojoule nsuku zonke. Khumbula ukuthi ukuze balondoloze isisindo ngesikhathi evamile ukuzikhandla omdala ngalinye 1 kg isisindo ayo kufanele abe 25 kcal.

Neminye ubungako bamandla wathola ngalinye 1 kg sehliselwe 20 kcal.

Ukuze kwesisindo 1 kg kufanele kudle mayelana 35 kcal.

Ngamanye amazwi, umuntu enesisindo ngokwesilinganiso 80 kg kufanele badle 2000 kilojoule ukuze ugcine isisindo evamile futhi inciphise, uma umuntu efuna ukwehlisa isisindo somzimba.

Uma isisindo eqhubekile yokusetha kabusha akusebenzi, kubonakala sengathi izingxenye elincane ukudla washisa, kwesisindo idayari uyobonisa lapho iphutha ekudleni kwakho kanye nendlela yokuphila. Mhlawumbe wena umane musa uhlole ukuthi udle kakhulu kunokuvamile kufanele, noma kudingeka vele ungeze umzimba.

ukudla Sample idayari

Ngakho usukhethe sigcine idayari of kwesisindo. Isampula ingatholakala ngezansi. Nalapha futhi, kubalulekile ukuba linqume noma yini ukuthatha, noma kungaba inkomishi yetiye, ushingamu, noma obuncane ushokoledi.

usuku	Isikhathi, nalapho uvuka nalapho alale. ubuthongo obuphelele Flow rate	Isikhathi lapho Prien maete ukudla	Ubude yesevisi lesidlo	Pro ucts	Umthamo (isisindo, usayizi)	kilojoule	ukunambitheka	kungani ukudla	indawo yokudlela	Okunye izinhlobo zolwazi-ni

Proper yokudla idayari iqukethe wonke amaphuzu asemqoka.

amaphutha

Iphutha oyinhloko ngokushesha ekunukubezweni journaling nsuku zonke. Kulokhu, kufanele sikhumbule ukuthi akukho isidingo sokugcina kulo konke ukuphila kwakhe. Ukudla kwenu futhi imodi zokuphila kuyoba sobala futhi iyatholakala ukuhlaziywa e kwamasonto amabili noma amathathu.

Ukukhohlwa ukubhalisa ukudla kanye, musa ukusheshe ukuphonsa konke okunye ukulungisa. Uma uyikhumbula, ukuthi wadliwa, bhala, ngisho noma imayelana. Futhi qiniseka ukuthi ugcina umbhalo ukubhala namanye amacebo. Uma ungakhumbuli nhlobo, ucacise in the imibono, awukho umlando. Kuhle kwesisindo blog - umuntu equkethe ukwaziswa okuningiliziwe ekudleni kwakho kanye nendlela yokuphila.

Ungakhohlwa ukuthi ukudla okuphekiwe nezinye caloric kunangesikhathi ezomile. Ngakho-ke, kukhona ezimbili ezahlukeneyo izibalo. Samuntu Okokuqala - uthole isisindo ukudla ukupheka. Esesibili - ngosizo Imininingwane kusayithi isivele eziningi ukupheka.

Ayikho inhlekelele eyokwenzeka uma usuku olulodwa noma ezimbili phezu Isikhawu amasonto amabili ngeke bakwazi ukulungisa zonke kilojoule washisa ku idayari.

Imiphumela

Ngemva kwamasonto amabili, kuyoba isithombe langempela yokudla yakho itholakale. Ngemva kokuhlaziya wonke amarekhodi, ungaqala kancane kancane ukushintsha indlela yakho yokuphila, imikhuba yokudla, njll Akubalulekile nje ukuwela aphume wonke esidlule, futhi ukwenza izinguquko ekudleni kwakho kancane kancane, okwenza kunoma iyiphi ushintsho olulodwa. Ngokwesibonelo, phezu emavikini amabili alandelayo ukwandisa inani amaprotheni kudliwe, ngaleyo ndlela ukuba ulungise amafutha kanye carbohydrate. Ngemva kwamasonto amabili, ungenza izinguquko kwinani kwamafutha idliwe carbohydrate.

Yiba amahle futhi unempilo!