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28.06.2004, 01:39
Useful advice or councils Vegetative and animal Adepses equally kalorijny also are equally harmful to weight, however vegetative Adepses are not so harmful to vessels. If you eat a small amount of Adepses, it is better to choose vegetable oil. Replace a quantity of the products containing animal protein (they often contain as well Adeps), with products with vegetative fibers (in them simultaneously it is a lot of a fat). neusvojaemye and medlennousvojaemye carbohydrates it is better, than bystrousvojaemye. Each reception of peep begin with vegetable salad without refuelling. Your motto: Vegetables and greens as the basic dish, meat - as a garnish! Soups eat without bread, preliminary having removed or having taken off with them Adeps (it is easy or light for making, whether es-to cool soup in a refrigeration cabinet). A glass of water (without gas) or empty tea for 30 minutes up to meal reduce appetite. How your ration can look or appear? We shall remind, that in gipokalorijnom a ration Adepses should make no more than 30 %, and it is better - no more than 25 % of daily caloric content, carbohydrates - 55 - daily caloric content, the others of 15 % - fibers. For effective weight reduction it is enough to reduce for the beginning kalorij-nost a daily ration on 500 - 600 kcals day. At neobhodimos-ti it is possible to reduce gradually caloric content up to 1200 (for women) or 1500 kcals day (for men), but not below! We Give an example a delivery containing 1200 kcals day. It is small enough caloric content. It is possible to adhere to it or her not more longly, than 3 4 months then a delivery expand or dilate. However a delivery on 1200 ki-lokalory - an extreme variant of restriction. Quite probably, that the doctor with samo-go will recommend the beginnings to you to consume more kcals day. A daily ration on 1200 kcals (kcal) the Breakfast (about 300 kcal) Coffee or tea with beskalorijnym saharozamenitelem, 1 piece of bread (it is better otrubnogo), is very thin smeared by butter or oil, with cottage cheese Cookies - 1 piece the Small apple - 1 piece the Second breakfast (50 kcal) the Glass (200 ml) milk or yogurt of fat content of 0.5 % the Dinner (about 500 kcal) the Small portion of the removed or the taken off russian cabbage soup on a meat broth (300 ml) 250 g any cabbage without butter or oil 2 small boiled kartofeliny 1 chicken leg or pinch (without a skin) 1 orange (it is possible to postpone it or him for a mid-morning snack) Mineral water (some) Supper (about 350 kcal) pol-plates of any porridge without butter or oil (to cook better on milk of 0.5 % or 1.5 fat contents, dissolved by water) 1 tomato 1 ogurchik Tea with 1 caramel That a delivery not seemed monotonous, it is possible to replace one products with others so that the maintenance or contents of calories (energy) did not vary. Examples of such replacement are resulted or brought below: 1 piece of bread on 3 thin crispbread or 2 3 unsweet suharika 2 table spoons of cottage cheese on 1 thin piece of a fast or lenten ham or meat, a bird, low-fat sausage or a brynza, or on 1 cup of the skim yogurt 1 orange on 1 very much greater or big carrots, or on 3 greater or big of a tomato, or on a handful rediski, or on 200 - 250 g cabbage, or on 1 apple, or on 1 pear, or on 1 peach, or on 1 cup of a strawberry, or on 3 apricots or plums As are necessary and how it is not necessary to eat? We result or bring the sample of a "harmful" ration. The breakfast Fried eggs with a ham, roasted on butter or oil the Sandwich (butter or oil and a piece of fat cheese) Coffee with whole milk (3, 5 %), a cake with a cream the Second breakfast the Sandwich with smoked sausage Tea with Saccharum, rich cookies the Dinner Salad vegetable with the meat, filled by mayonnaise ZHarenaja pork with zharenoj a potato the Package of juice the Mid-morning snack the Package of chips, a pie with meat Tea with slivkami and Saccharum the Supper the Roast chicken with a skin, a boiled string bean, bread with drudgery Tea with jam, a piece of a pie "Napoleon" After a supper Cottage cheese mass with raisin (18 %), 2 bananas And it is a sample of a "useful" ration. Breakfast Low-fat cottage cheese (0 %) the Piece of bread with bran and a piece of a fast or lenten ham of Coffee without milk and biscuit the Second breakfast the Piece of bread, is thin smeared by butter or oil, with a parsley and a tomato Tea without Saccharum and drying 1 apple the Dinner not Filled salad from fresh vegetables Mushroom soup without sour cream the Boiled string bean and a piece of a fast or lenten beef Tea with 1 spoon of Saccharum the Mid-morning snack 1 pear the Supper 2 boiled kartofeliny without butter or oil the Piece of a boiled low-fat fish and a vegetable marrow, tushennyj without butter or oil 1 piece of rye bread with a cucumber Mineral water ALL