Okudla "8" - ukudla impilo

Abantu abakhuluphele ngokuvamile Ukudla 8 Kunconywa (8-a no-8-b). Lokhu uhlelo amandla kuyalingana. Nge ukusetshenziswa njalo yayo okunamafutha izicubu ongama kuyehla, kanye umzimba evamile ethuthukisiwe. Nokho, ukudla is contraindicated in iziguli abakhuluphele, esimweni lapho banaso lesi sifo wokugaya ukudla, esimiso senhliziyo nemithambo yegazi kanye isibindi, ngoba izifo ezifana zidinga uhlobo olukhethekile lokudla.

izici Jikelele yokudla №8

kuyinsakavukela Daily kilojoule salokhu Ukudla imayelana 1800-2000 kcal (abantu sedentary), ngenkathi lokhu sibalo ingahluka umuntu ngamunye, konke kuncike esisindo kokuqala. Ngokuba esigabeni "kg 100 noma ngaphezulu" ka 2000-2500 kcal emaphakathi kuyinsakavukela nsuku zonke.

Ukunciphisa inani kilojoule ufezwa kuncishiswe inani ushukela, kanye imikhiqizo ehlukahlukene eziqukethe ke. Ukudla 8 ngokwalo ayiyona inkimbinkimbi, eqinisweni ukwehla okuncane in kilojoule kubangela umuzwa njalo indlala. Ukusebenzisa ukudla ukunciphisa umzimba №8 uvumele 2-3 khilogremu ngenyanga, kodwa kuphela inhlanganisela yako efanele nge umsebenzi ehlelekile ngokomzimba.

Ngaphandle nokukhawulela carbohydrate ngokushesha digestible, ezihlanganisa imikhiqizo ushukela-equkethe, ukudla okunjalo izinsuku 8 kuhlathulula ukwehla ngo ukusetshenziswa ezilwane, kanye esikhundleni sabo ngokwengxenye ngoba ezitshalo. Kwakamuva neqhaza ekuthuthukiseni isimo sempilo kanye kwesisindo bebonke. Futhi ngaphandle kusukela ekudleni ezihlukahlukene imikhiqizo ajabulise esesuthi. Lezi zihlanganisa azotistosoderzhaschie izidakamizwa, kanye isithokela ahlukahlukene. Kuyadingeka ukuba inciphise usawoti idliwe ukuze 4-5 amagremu ngosuku kanye nenani uketshezi - up 1 ilitha.

Izithelo nemifino kufanele kufakwe ekudleni izinto eziningi ezinkulu ukuze bazogcwalisa. Izinga nsuku zonke kudliwe amaprotheni cishe 90-120 g, amafutha -. 60-80 amagremu. kanye carbohydrate - 150-250 gr. Ngokuqondene ubuchwepheshe ukupheka, ekudleni uncoma ukusetshenziswa 8 stewing, pripuskaniya, ukupheka kanye umusi ukupheka. Ngezikhathi ezithile ungase ukwazi ukukhokhela noma yikuphi ephekwe i dish kuhhavini, kodwa lakanye amahwahwa enkomo wanezela. Isibalo ukudla kufanele kube mayelana 5-6 izikhathi ngosuku.

Ukudla 8: imenyu usuku olulodwa (2000 kcal)

• Okusanhlamvu, rye isinkwa - 200 gr.
• Apples nezinye izithelo ezingenashukela - 200 gr.
• A ezihlukahlukene imifino - 300 gr.
• Fresh iklabishi - 300 gr.
• Butter - 10 gr.
• amafutha yemifino - 25 amagremu.
• Amaqanda - ½ amayunithi.
• inhlanzi Lean - 100 amagremu.
• Ephansi fat cottage shizi - 100 gr.
• Inyama mafutha - 150-200 gr.
• imikhiqizo yobisi nobisi - 400 gr.

Le mikhiqizo ungayithola enye by okulingana, futhi wenze wabo imenyu siqu nsuku zonke.

Ithebula №8 yokudla-futhi yakhelwe abantu abakhuluphele, kuyilapho ukungabi khona isifo sesibindi, esimiso senhliziyo nemithambo yegazi kanye izitho zokugaya, edinga ekhethekile yokudla. Inikezwe ukudla nangemva 8 ambozwe Yiqiniso №8.

Calorie ukudla incipha ngenxa ezenqabelayo carbohydrate kanye amafutha ngokwengxenye. Okuqukethwe amaprotheni ngokuvamile ephakeme kunaleyo izidingo bokuphila. Futhi ekhona Ukudla izithelo nemifino e lemali edingekayo. Izinto ezibangela esesuthi, zikhishiwe. Ngokulingene kuvinjelwe uketshezi eyanele kanye usawoti.

Amandla Inani ngosuku imayelana 1280 kcal. Amaphrotheni okuqukethwe - 80 g, fat -. 60 g, carbohydrate -. 100 c. nosawoti - 3 c. Ukuqeda indlala,-kilojoule amaningi ukudla esithathwayo izingxenyana ezincane, kodwa ngokuvamile.

Ithebula Ukudla №8-b isetshenziswa ukungabi khona kwezifo ezihlukahlukene lapho indlela yokudla ehambisana nempilo ekhethekile kumele kusetshenziswe. Lokhu Ukudla 8 kungekho Ukudla okuqinile ngaphezulu futhi eyodwa №8 №8-a.

Amandla Inani ngosuku kuba okunama-kilojoule angu-800. Amaphrotheni okuqukethwe - 60 g, fat -. 30 g, carbohydrate -. 70 g, NaCl -. 2 c.