Indlela yokugcina idayari umzimba? Sample ukudla idayari efanelekileyo. Best Weight Loss Diary

ukutya ngendlela eyiyo - ingqiqo kunokuba ingacaci ukuba ngamnye ephatha zabo, postulates abaninzi kangaka 'ukutya okunesondlo esifanele' umahluko omkhulu. Kuba abathile - ayenzi adle emveni yesithandathu ngokuhlwa, kuba abanye - ukuvalwa ekutyeni ezishishina fast-ukutya, kuba abanye - kukuba ukwala uthabathe umgubo ocoliweyo, elithozamisayo, ezinetyuwa, ngumsi yonke iphela, njl Uyakwazi ukuqhubeka ixesha elide.

Ukuchaza idayari yokudla

It is a uxwebhu apho ukurekhodwa konke ukudla agqitywe. Kubalulekile ukuba siqwalasele yonke, hayi engekhoyo isiqwenga. Kuyimfuneko ukuba babhale amagama iimveliso, ukutya, umthamo wabo umlinganiselo wexabiso amandla.

Diary ilahleko weight esweni ukutya sixhobo sigqibeleleyo. Uya kwenza kucace ukuba uhlobo lokutya udle, yintoni umgangatho kwaye sithini isixa. Oku kuya kubonisa apho kukho kukwaphula ekutyeni uya kukuxelela into umthambo kangangoko (ukuba zikhona).

Oko kukuthi, ubunzima ilahleko dayari ukubonisa imikhuba yokudla. Mhlawumbi kuya kukukhuthaza ukuba utshintshe kubo.

Apho komzimba dayari

Kukho iinketho ezininzi ukugcina idayari.

1. kwincwadi kunesiqhelo, yokubhalela.

izinto eziluncedo:

- ukumisela isantya (okanye mandithi, ukungabikho kwayo);

- aphansi;

- ukuhamba.

nobubi:

- ukungabikho calories ukubala oluzenzekelayo;

- Uhlalutyo entsonkothileyo lwe data ezirekhodiweyo.

2. Isicelo Microsoft Excel

izinto eziluncedo:

- kukho Phantse kuyo nayiphi PC;

- usebenziso olulula;

- bayakwazi ukuba ukonga yememory stick, evula kuso nasiphi na isixhobo, apho inkqubo ifakwe;

- kulula ukubala kilojoules sahlutha, ngokufanelekileyo, ukuba enze ucazululo lweziphumo.

nobubi:

- lonke ulwazi oluyimfuneko ukuba babhalise wena (ngesandla);

- dala ifomula yakho ichanekile.

3. I-smart / tablet / ikhompyutha, Google Drive ilifu.

izinto eziluncedo:

- eziluncedo Microsoft Excel (bona uguqulelo yangaphambili.);

- ifayile ulwazi kuvulwa nasiphi na isixhobo kunye ukufikelela Internet.

nobubi:

- Microsoft Excel ezingalunganga (bona lwalo elidlulileyo.);

- kakhulu longeno elide lolwazi, ukuba usebenze efowuni;

- ukusebenza Google spreadsheet ngaphantsi kwe Excel.

4. FatSecret, ebalekayo iOS eqongeni, Android kunye Windows Phone (ngokulandelelanayo, tablet okanye smart).

izinto eziluncedo:

- enye izicelo kakhulu ilahleko ubunzima dayari;

- engekho kwintlawulo isicelo;

- interface nokuqonda;

- akukho mfuneko yokuba amanqaku ngokwakho namagama imveliso, bonke bephela kule nkqubo;

- Russified;

- Ungenza iimveliso zakho, neengcedevu;

- Unga ukhankanye inani zombini ngesifo kunye nenkcitho amandla.

Ububi:

- Uhlalutyo ngokwaneleyo ulwazi ngokufundisayo.

Indlela yokugcina idayari ukunciphisa umzimba

Le theyibhile, nto leyo idayari ukutya, kuyimfuneko ukwenza yonke into enxulumene ukuncipha.

1. Iiyure Food. Kubalulekile ukuba ukhankanye yomibini isiqalo nesiphelo wokudla, njengoko ixesha ehleli edesikeni kuchaphazela ngqo ukutya ziphele.

2. Main - iimveliso ngqo kunye nomthamo wabo. Ukuba awuyazi ubunzima ngqo nokutya, kwaye akukho kungenzeka ukuba bahlaziye esityeni okanye imveliso ukuba ufuna ukutya, babhalise kwi iikomityi okanye amacephe. It lula inokujikwa ibe kamva ibe calories kunye grams ngoncedo iitafile ezizodwa. Ngelishwa, ukuphepha ukubala kilojoules, njengoko le yenye yeendlela eziphambili lokulawula umlinganiselo wamandla osetyenzisiweyo.

3. Enye ingongoma ebalulekileyo - kutheni nidle. Ngaba badle umntwana, abe isidlo ku inkampani, ukuba aye komulela, ukuze anelise iphango yakho, adle ngaphandle isithukuthezi, njl Zonke izizathu kufuneka zibhalwe ngendlela kwidayari. Xa buhlolwe ngokubanzi yezi zizathu kuya kunceda ukuphelisa izidlo ezingaphezulu.

4. Ubumnandi ukutya. Kufuneka ukhankanye (isikali point ezintlanu-wanele), ukuba umnandi yaba isidlo. Umzekelo, 5 - "Nokuba ekhuhlangubeni lakho," 1 - "muck." Esi sikali iya kunika otya kwaye kwenza kube lula ukulungisa umbane ukuya ukutya luncedo nje kuphela kodwa emnandi.

5. Employment yi qethe / ezemidlalo. Diary ukudla kufuneka iqulathe lonke uqeqesho: onqamlezwe ngeenyawo, ukudlala nabantwana, ukucoca, benyuka ngezinyuko, njl Le ngcaciso iya kubonisa ngokucacileyo indlela intshukumo eninzi kukho ebomini bakho ekufuneka ilungiswe.

6. A ixesha xa uvuka uye kulala; yindawo isidlo. Le ngcaciso ibaluleke, njengoko ukutshintsha yaye nokondla ukuziphatha ngokuguqula kokusingqongileyo.

7. Kubalulekile ukuba sikhumbule izinto ezongezelelweyo. Amangenelo kufuneka kulebhelishwa naziphi na iziganeko uhambo, ingozi. Nangona into yokuba, xa uqala kuqala, ukuba akukho xhulumaniso ndawonye nomnikelo, kunye uhlalutyo elandelayo kwidayari Ungafumana iipateni umdla. Uhambo, uxinezeleko, ukugula kunye nezinye iziganeko nga kakhulu kuchaphazela umgangatho nobungakanani ukutya ziphele.

Kutheni ukugcina idayari

Le ukulungiswa msetyenzana nganye kunokuba ngokukhawuleza kukunika ufifi lwe ngobuninzi obuvelisiweyo calories ngemihla. Khumbula ukuba ukuze agcine ubunzima ngexesha eliqhelekileyo kuso omdala nganye 1 kg ubunzima bayo kufuneka 25 kcal.

Elwe umlinganiselo wamandla efunyenweyo nganye 1 kg kuncitshiswa 20 kcal.

Kuba ubunzima nzuzo 1 kg kufuneka kudla malunga 35 kcal.

Ngamanye amazwi, umntu onobunzima kwi-avareji kg 80 kufuneka kudla 2000 kilojoules ukuze ugcine ubunzima yesiqhelo nokunciphisa isixa, ukuba umntu ufuna ukuncipha.

Ukuba ubunzima eqhubekile ngocwangcisa alusebenzi, kubonakala ukuba iinxalenye ezincinane zokutya bagqitywe, ubunzima ilahleko dayari lokubonisa apho isiphoso kwisidlo sakho kunye nendlela yokuphila. Mhlawumbi nje nina musani khangela ukuba adle ngaphezu kwaleyo okufanele, okanye kufuneka ukongeza nje umsebenzi ngokwasemzimbeni.

idayari ukudla Sample

Ngoko ke ndigqibe ukugcina idayari umzimba. Isampulu inokufumaneka ngezantsi. Kwakhona, kubalulekile ukuba ukumisela into uthathe, nokuba ikomityi yeti, intlaka ukuhlafuna, okanye intwana encinci chocolate.

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Olufanelekileyo ukudla idayari iqulethe zonke iingongoma eziphambili.

iimpazamo

Eyona mpazamo eziphambili molestation ngokukhawuleza journaling ngemihla. Kulo mzekelo, simele sikhumbule ukuba akukho mfuneko ukugcina kuyo yonke le ubomi bakhe bonke. nokudla indlela yokuphila iza kuba ecacileyo kwaye ziyafumaneka ukwenzela uhlalutyo kwiiveki ezimbini okanye ezintathu.

Ngokusikhumbula ukubhalisa isidlo omnye kuphela, musa sukela ukuba ulahle yonke enye into ukulungisa. Ukuba khumbula, oko edliwayo, ukubhala, kwanokuba ngayo. Kwaye qiniseka ukuba ubhale ezinye ubuchule. Ukuba andithanga ndikukhumbule konke, ucacise kwi izimvo, akukho rekhodi. Best ilahleko ubunzima blog - lubeuluchazo elikwindawo apho iqulethe inkcazelo eneenkcukacha malunga nokudla yokuphila.

Musa ukulibala ukuba ukutya okuphekiweyo enye caloric kunokuba kowomileyo. Ngoko ke, kukho lunee ezimbini izibalo. ATHUNYIWEYO First - ukufumanisa ubunzima ukutya ukupheka. Eyesibini - ngoncedo ulwazi siza sele okuninzi lokupheka.

Akukho ntlekele iya kwenzeka ukuba usuku okanye iintsuku ezimbini kwi lokuphumla leeveki ezimbini uya kuba nako ukulungisa zonke calories zidliwe kwidayari.

iziphumo

Emva kweeveki ezimbini, ziya kufumaneka ngqo umfanekiso odla ngayo. Emva kokuhlalutya zonke iirekhodi, ungaqala ngokuthe ukutshintsha indlela yakho, otya ngayo, njalo-njalo Kubalulekile ukuba umgca ubomi yonke elidlulileyo, nokwenza utshintsho otya ngayo ngokuthe ngcembe, bexakeke naluphi na utshintsho elinye. Ngokomzekelo, kwiiveki ezimbini ecaleni ukwandisa isixa protein bagqitywe, ngoko ukuze ulungise amafutha kunye carbohydrate. Emva kweeveki ezimbini, ungenza uhlengahlengiso kwimali amafutha osetyenzisiweyo kwaye carbohydrate.

Yiba entle kwaye inempilo!