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No ka poʻe i maʻa ʻole i ka hoʻopaʻa ʻana iā lākou iho i ka meaʻai, ua hoʻopaʻi ʻia kekahi meaʻai, a ʻo kahi ʻōnaehana meaʻai hypocaloric he hōʻeha maoli. Eia naʻe, pono mākou e hoʻopaʻa koke i kēia ʻano meaʻai ʻaʻole ia he koho no nā wahine ʻōpio makemake e nalowale i ka 2-3 kilos i loaʻa i nā lā hoʻomaha. He mau aʻa lapaʻau kēia ʻōnaehana meaʻai. E like me ke kānāwai, ua kuhikuhi ʻia i nā poʻe me nā pae like ʻole o ka momona a me nā maʻi metabolic koʻikoʻi. Akā i ko mākou manawa, ua hala kēia papahana meaʻai ma mua o ka hoʻohana lāʻau. ʻO ka poʻe makemake e hoʻokō i nā ʻāpana kino kūpono i ka hikiwawe ʻaʻole makaʻu i ka ʻai "pōloli" o ka papa helu 8 (ʻo ia ka mea i kapa ʻia e nā kauka i kēia ʻōnaehana meaʻai). Hiki i ka poʻe me ke kaumaha iki ke hele i kēia ʻai, a pehea ka ʻokoʻa o ka meaʻai hypocaloric mai nā ʻōnaehana haʻahaʻa haʻahaʻa?
ʻIke nui e pili ana i ka meaʻai
ʻO ka meaʻai hypocaloric, a i ʻole ka papa helu 8, kahi ʻōnaehana meaʻai kaulike, ʻo ka nui o ka calorie i kēlā me kēia lā, ʻoi aku ka nui o ka 1200 kcal. Hoʻolālā ʻia kēia papahana e nā poʻe meaʻai meaʻai ʻoihana no ka poʻe paʻakikī a alakaʻi i kahi nohona sedentary. ʻO ke koena o ka meaʻai e hoʻokaʻawale i kahi meaʻai hypocaloric mai nā mea haʻahaʻa haʻahaʻa haʻahaʻa. ʻAʻole like me ka hapa nui o nā papahana meaʻai "pōloli", ʻo ka hypocaloric diet nā meaʻai mai nā hui meaʻai nui.
A ʻo kēia ka meaʻai waiū a me ka protein, nā huaʻai, nā mea kanu, nā cereals, a me nā momona maikaʻi. Hāʻawi ka ʻōnaehana hypocaloric i ka meaʻai fractional. Ma waho aʻe o nā ʻai nui 3, pono ʻoe e hana i 2 mau meaʻai i ka lā, ʻo ia paha nā huaʻai, nā huaʻai maka a i ʻole ka waiū.
Hoʻoholo ʻia ka lōʻihi o ka ʻai e ke kauka, ma muli o nā ʻano pilikino o ke kino o ka mea maʻi. Akā i kēlā me kēia hihia, pāpā ʻia ka noho ʻana ma kahi hypocaloric ma mua o 6 mau mahina. Inā loaʻa ke kanaka i ka momona koʻikoʻi a lōʻihi ka manawa e nalowale ai ke kaumaha, pono e mālama ʻia kahi pōʻai 6 mahina a hiki i ka paona i makemake ʻia, e hoʻololi i kahi ʻōnaehana meaʻai hypocaloric me kahi mālama mālama. No hoʻokahi papa meaʻai me ka ʻole o ka pōʻino i ke olakino, hiki iā ʻoe ke lilo mai 5 a 7 kg.
Pehea e hana ai ka hypocalorie?
Manaʻo ʻia no ke ola maʻamau, pono ke kino wahine i ka ʻai i kēlā me kēia lā o 2000 kcal, a ʻo ke kāne e pono ai ma kahi o 2500 kcal (ʻoiai nā kula ʻokoʻa o nā meaʻai meaʻai e hāʻawi iki i nā helu ʻokoʻa). Ua lawa kēia calorie e hāʻawi i ke kino me ka ikehu no ka lā holoʻokoʻa.
Akā inā alakaʻi ke kanaka i kahi noho maʻamau, a ʻoi aku ka nui o nā calorie i hoʻopau ʻia ma mua o nā mea i hoʻopau ʻia, e lilo ka ʻoi aku i mau momona momona. A ʻo ka lōʻihi o ka hōʻiliʻili ʻana o kēia mau waihona, ʻoi aku ka kiʻekiʻe o ka nui o ka momona.
ʻAʻole ʻo ka momona wale nō ka momona, akā he maʻi maoli. I loko o ia mau maʻi, e hōʻiliʻili ka momona ʻaʻole ma lalo o ka ʻili wale nō, ua ulu nui nā ʻōpū o loko me nā waihona momona, no laila ua nalowale lākou i ka hiki ke hana me ka ikaika piha. I kēia hihia, ʻaʻole ia he mea aesthetics ka lilo ʻana o ke kaumaha, akā he mea koʻikoʻi. Ma ke ala, hoʻohana ʻia kahi meaʻai hypocaloric e mālama i ka momona i nā keiki.
No ka hoʻopau ʻana i ke kaumaha nui, ʻōlelo pinepine ʻia e ʻoki i ka ʻike calorie o ka meaʻai a hoʻomaka i ka hoʻoikaika kino. I ka hoʻomaka mua o ka mālama ʻana i ka momona nui, ʻaʻole hiki ke hoʻomaʻamaʻa, no laila i kēia manawa ke koʻikoʻi nui i ka hōʻemi ʻana i nā calorie. I kekahi mau hihia, hoʻemi ʻia ka waiwai o ka ikehu o ka papa kuhikuhi i kēlā me kēia lā i 800 kcal koʻikoʻi. Me ka nele o ka calorie, ʻaʻohe koho o ke kino akā e hoʻomaka i ka hoʻohana ʻana i ka ikehu mai nā waihona momona. ʻO kēia ke ʻano o ka hoʻomaka ʻana o ke kaumaha.
ʻO nā ʻano like ʻole o kahi meaʻai hypocaloric
I mea e hoʻomaka ai e lilo i ke kaumaha, pono pono e ʻoki i ka ʻike caloric maʻamau o ka meaʻai i kēlā me kēia lā e 500 kcal wale nō. Akā inā mākou e kamaʻilio e pili ana i ka nui o ka momona o ke kino, a laila e hoʻokokoke ʻoi aku ka paʻakikī o ke koho ʻana i ka meaʻai.
Hoʻohana ʻia ka meaʻai hypocaloric e nā kauka a puni ka honua. Akā ʻokoʻa iki ka ʻai o kēia papahana pohō kaumaha ma ka post-Soviet space a ma ke Komohana. I ko mākou ʻāina, alakaʻi ʻia nā kauka e nā kūlana a me nā ʻōlelo aʻoaʻo i kuhikuhi ʻia e M. Pevzner i ka waena o ke kenekulia iwakālua. Ma ke Komohana, ʻoi aku ka kūpaʻa o nā koi no ka hypocalorie. Nui nā ʻano meaʻai, ʻaʻole i kaulike mau.
Wahi a Pevzner, aia 4 mau ʻano hypocalorie, i hōʻuluʻulu ʻia no nā poʻe me nā ʻano nui o ke kaumaha:
- a hiki i ka 1800 kcal - ua kūpono kēia koho papa inoa no nā poʻe i ʻike ʻia ke kaumaha nui, akā naʻe, ʻaʻole i hele i ke kahua o ka momona;
- a hiki i 1500 kcal - ua kuhikuhi ʻia kēia ʻōnaehana meaʻai i nā maʻi me ka pae mua o ka momona;
- a hiki i 1200 kcal - i manaʻo ʻia no nā maʻi me ka lua o ka momona;
- a hiki i 800 kcal - ua kuhikuhi ʻia kahi meaʻai me ka liʻiliʻi o ka calorie no nā kumu olakino no nā poʻe e loaʻa ana i ka pae 3-4 obesity a me ka hoʻomaha moe.
ʻO ka ʻaoʻao komohana o ka hypocalorie, e pili ana i ke ʻano o ka momona, hiki ke piʻi ma waena o 1800 a me 500 kcal. ʻOkoʻa ka ʻai o ke Komohana mai ka ʻai Pevzner i ka nui o ka momona i ʻae ʻia. Inā ma ka post-Soviet space, ʻae ʻia ka lilo ʻana o ke kaumaha e ʻai mai 40 a 60 g o ka momona i kēlā me kēia lā, a laila kaupalena nā ʻAmelika i kā lākou mau maʻi i kahi hapa o 20 g i kēlā me kēia lā.
Ma waho o ka mana o ka hypocaloric meaʻai āu e hoʻoholo ai e hahai - Western a Soviet paha, i ka hoʻomaka ʻana o ka lilo ʻana o ke kaumaha, he mea nui ʻaʻole e uhaki i ke kānāwai nui. I nā manawa he nui, hāʻawi kēia meaʻai i kahi papa helu haʻahaʻa haʻahaʻa, ʻaʻole hiki ke hoʻololi koke ʻia. Pono e hoʻomaka ka hoʻomaka ʻana o ka meaʻai e kahi manawa hoʻomākaukau. I kēlā me kēia lā, pono ʻoe e ʻoki i kāu papa kuhikuhi e 500 kcal a hoʻomau e like me kēia a hiki i ka 1300-1200. A laila hiki iā ʻoe ke hoʻomaka i ka ʻai piha.
Pehea e koho ai i nā meaʻai no ka ʻai
Hoʻoikaika i nā protein
Hiki ke mālama pono ʻia ka hypocalorie i ka hui o nā meaʻai protein, no ka mea ma kāna papa kuhikuhi ka mea nui i ka hoʻohana ʻana i nā meaʻai protein. Ma waho o ke ʻano o ka ʻai hypocalorie e ʻike ʻia e ke kanaka e nalowale ana ke kaumaha, pono e loaʻa i kāna ʻai i kēlā me kēia lā he 90-100 g o ka protein. Loaʻa ka hoʻonui ʻana i ka nui o nā protein ma ka hoʻopau ʻana i ke kō a me ka confectionery (ma nā huaʻōlelo ʻē aʻe, ʻaʻole i hoʻokaʻawale ʻia nā kumu āpau o nā haʻahaʻa haʻahaʻa maʻalahi), a me ka hoʻopau ʻana i nā meaʻai i loaʻa nā momona saturated mai ka papa kuhikuhi (nā mea momona momona, nā mea momona momona). Ke koho ʻana i nā meaʻai protein no ka meaʻai hypocaloric, ʻōlelo ka poʻe meaʻai meaʻai e hāʻawi i ka makemake i ka ʻiʻo lean, ka moa a me nā ʻano ʻano ʻiʻo moa, iʻa, iʻa, nā protein moa (hiki ke hoʻopau ʻia nā hua āpau ma mua o 2-3 mau manawa i ka pule). Wahi a nā lula o kēia ʻai, pono e ʻai ʻia nā meaʻai protein ma ka liʻiliʻi loa 2 mau manawa i ka lā.
ʻAʻole i nā kaʻa kaʻa wikiwiki a me nā momona momona
E like me nā meaʻai pohō kaumaha ʻē aʻe, aia nā lula hypocalorie i kahi papa inoa o nā meaʻai pāpā ʻia. Pono wau e ʻōlelo, he nui lākou i kēia ʻai. ʻO ka mea mua, pili ke kapu i nā waiʻaleʻa ʻino (wikiwiki). ʻO ka poʻe makemake e ho'ōla i ka momona, pono lākou e haʻalele i nā mea ʻono i hala me ke kō, ka laiki keʻokeʻo, ka pasta, ka berena palaoa a me nā pastries waiwai. Hoʻopili ʻia nā kaohi ʻana i nā huahana momona. E like me ka mea i haʻi mua ʻia, ʻo ka "papa inoa ʻeleʻele" nā ʻiʻo momona, ka waiū holoʻokoʻa, nā cheeses calorie kiʻekiʻe, nā meaʻai āpau i loaʻa nā momona momona a trans. Ma waho aʻe o nā huahana i helu ʻia, pāpā ʻia ka paʻakai, nā kīʻaha puhi, a me nā meaʻai i loaʻa i nā mea hoʻonani ʻono a me nā "E" ʻē aʻe no ka poʻe me ka hapa nui o ke kaumaha.
Hoʻomākaukau kūpono
No ka papaʻai meaʻai, he mea nui ʻaʻole wale nā huahana i hoʻokomo ʻia i loko, akā pehea hoʻi i hoʻomākaukau ʻia ai. ʻO kaʻiʻo i loko o kaʻai o ka liloʻana o ke kaumaha e hoʻolapalapa a kālua paha. Hoʻomoʻa ʻia ma kēia ʻano, aia ka liʻiliʻi o nā calorie ma mua o ka palai, akā i ka manawa like e mālama i nā meaʻai āpau. ʻOi aku ka maikaʻi o ka lawelawe ʻana i nā mea kanu i ka maka a i ʻole i ka mahu. He mea nui e pale aku i nā mea kanu starchy a me nā hua ʻono loa. ʻO ka hoʻomoʻa lōʻihi ʻana i nā meaʻai mea kanu i ka nui o ka wai paʻakai e hoʻemi nui i kona waiwai ʻai. E hoʻomanaʻo: liʻiliʻi nā huaora hiki ke ola i ka hoʻāʻo ʻana o nā wela kiʻekiʻe. Eia kekahi, ʻo nā huaʻai maka a me nā mea kanu kahi kumu maikaʻi loa o ka fiber, i manaʻo ʻia ʻo ia ka hoaaloha maikaʻi loa o ka pau ʻana o ke kaumaha.
He aha ka hana me ka caffeine
I kēia mau lā, ua ʻōlelo pinepine ʻia ka caffeine ma ke ʻano he mea puhi momona. Akā ma ka ʻai a Pevsner, pāpā ʻia ka caffeine. No laila, ʻo nā mea aloha kofe a me nā mea aloha i ke kī ikaika i ka wā ʻai e noʻonoʻo hou i kā lākou makemake gastronomic. ʻO kahi inu ʻoi aku ka maikaʻi no ke kino slimming, kapa ʻia nā meaʻai meaʻai i ka decoction rosehip i waiwai i ka huaora C.
He aha nā mea ʻē aʻe i ʻae ʻole ʻia
ʻO kaʻoiaʻiʻo, ʻaʻole ia e maʻalahi i ka poʻe ʻono i kēia ʻai, no ka mea, ua pāpā loa ʻia ke kō i kāna mau hōʻike a pau. ʻAe ʻia nā mea ʻai i ke ʻano o ka soufflé curd hua a me ka jelly berry. Ma waho aʻe o nā mea ʻono, hāʻule nā mea inu ʻona a pau ma lalo o kahi pāpā paʻa.
ʻO ka papa kuhikuhi o ka meaʻai hypocaloric no hoʻokahi pule, hoʻokahi mahina a i ʻole mau mahina hiki ke hōʻuluʻulu kūʻokoʻa a hui pū ʻia me kahi meaʻai meaʻai, e pili ana i nā ʻano huahana i ʻae ʻia. Akā i ke koho ʻana i nā meaʻai meaʻai no ka lā, he mea nui ʻaʻole e poina i ka hypocalorie pono e hoʻokō i nā lula o ka ʻai kaulike a loaʻa nā huahana mai nā ʻano meaʻai like ʻole i ka ʻai i kēlā me kēia lā.
Ke hōʻuluʻulu ʻana i kahi papa inoa no ka ʻaina kakahiaka, pono e noʻonoʻo i kēia ʻai i kahi ʻāpana o ka fiber a me kahi ʻāpana o ka protein. No ka laʻana, hiki ke lilo i omelet maʻamau me nā mea kanu, ka ʻiʻo moa me ka salakeke, hiki ke holoi ʻia me ke kī me ka waiū a i ʻole ka wai inu chicory.
He mea pono i ka ʻai mua i loko o kahi hypocalorie i ka protein waiū (ma kahi o 18-20 g o ka protein maʻemaʻe). No ka hoʻokō ʻana i kēia hana, kūpono kahi ʻāpana o ka cottage cheese a i ʻole yogurt. Hiki iā ʻoe ke hana i ka soufflé curd a i ʻole ka cocktail o ka yogurt a me kahi lima o nā hua.
No ka ʻaina awakea, he mea nui e koho i nā huaʻai momona i ka fiber, a me ka hoʻokomo ʻana i kahi lawelawe o ka protein (ʻoi aku ka maikaʻi me ka liʻiliʻi o ka momona) a me ka lawelawe ʻana i nā haʻalulu paʻakikī i ka papa kuhikuhi. ʻO ka hiʻohiʻona maikaʻi loa o ka ʻaina awakea he sopa mea kanu, kahi ʻāpana o ka palaoa palaoa holoʻokoʻa, kahi ʻāpana o ka ʻiʻo i hoʻolapalapa ʻia a i ʻole ka iʻa.
Manaʻo ka poʻe akamai i ka hana ʻana i ka ʻaina awakea mai kahi huahana waiū fermented a me nā mea kanu. ʻAʻohe manaʻo no nā koho papa kuhikuhi? A pehea e pili ana i kahi kīʻaha kefir a me nā kāloti mahu (a i ʻole nā mea kanu ʻē aʻe) cutlets? Puʻuwai, haʻahaʻa-calorie a ʻono.
Pono e loaʻa i ka pāʻina ahiahi hoʻokahi kīʻaha o ka protein a me nā haʻahaʻa paʻakikī. Aneane kūpono no ka ʻaina ahiahi, haʻahaʻa-calorie, maʻalahi ka digestible a maikaʻi loa i ka buckwheat paila. Hiki iā ʻoe ke kuke i ka iʻa me nā mea kanu a i ʻole ka ʻiʻo no ia mea (koho i kahi mea ʻaʻole i ka ʻaina awakea). Ma ke ʻano o ka inu ʻana, kūpono ke kī kī ʻole a i ʻole compote mai nā hua hou a i ʻole nā hua maloʻo.
ʻO ka poʻe i paʻakikī loa e hoʻokō i ka pōloli i ke ahiahi hiki ke inu i ke aniani o kefir ma mua o ka moe.
ʻO ka hōʻuluʻulu ʻana, hiki iā mākou ke ʻōlelo i ka ʻai hypocaloric kahi ʻōnaehana meaʻai kaulike me ka manaʻo nui i nā meaʻai protein. Ke hōʻuluʻulu nei i kahi papaʻai meaʻai, pono e hoʻomanaʻo i ʻelua mau lula: e ʻai i nā meaʻai mai nā ʻano meaʻai āpau i kēlā me kēia lā a nānā i ka ʻike calorie o ka meaʻai. ʻO ka hoʻoikaika kino liʻiliʻi e kōkua i ka wikiwiki o ke kaumaha. Inā ʻaʻole ʻoe e hana i ka aerobic ka nui o ke kaumaha, a laila i kēia manawa, hiki i kāu papahana haʻuki ke komo i kekahi mau hola o ka hele ʻana i ka ea hou. ʻO ke kī ka hana ʻana i kahi calorie deficit.