Старое тело на новый лад. С чего начать?

По весне подснежники появляются не только в лесу и на дорогах, но и в спортзале. Завсегдатаев и профессиональных спортсменов веселит этот ежегодный аттракцион: приходит в зал индивид, обычно это девушка лет 25-30, и говорит тренеру что-то вроде: «Хочу похудеть к лету».

Здоровый подход

И тут есть два варианта: либо тренер окажется настоящим профи и просто хорошим человеком и расскажет всю правду о том, как сделать своё тело красивым и сильным, либо будет выкачивать из вас деньги на спортивное питание и бесконечные малоэффективные персональные тренировки.

Возможно, такой нежный цветочек «подснежник» и правда немного придёт в форму к нужной дате и с радостью бросит физкультуру, но плохой тренер не скажет самого главного: если ты хочешь быть здоровым и красивым всю жизнь, то спорт и правильное питание — это навсегда. Это становится твоим образом жизни, самой приятной привычкой.

Как правильно худеть

Если человек относительно здоров, а желание быть красивым сильно, то первых видимых результатов можно достичь за 2-4 месяца регулярных физических нагрузок и правильного питания. Это срабатывает так называемый «эффект новичка».

О еде

Всё просто, и основное правило всего одно: трать больше, чем получаешь. Самым главным фактором для жиросжигания (и вообще потери веса) является так называемый calories in/calories out — то есть расход калорий должен превышать количество калорий, которые поступили в организм. Забудьте массажи, «трясучки», волшебные чаи и таблетки — только так и никак иначе можно похудеть.

Рассчитать сколько калорий необходимо лично вам — просто: нажмите на «Расчет нормы калорий» под логотипом Зожника:

норма_калорий

Думаю, следующая информация обрадует многих: есть можно в любое время и любыми порциями. Совсем. И после тренировки, и до, и на ночь тоже. Существенное значение имеет лишь общее количество полученных калорий за сутки (а по некоторым исследованиям — за неделю).

При этом не стоит забывать о качестве получаемых калорий: плитка шоколада и порция красной рыбы с рисом и овощами по энергетической ценности примерно одинаковы, но если в последнем варианте есть все необходимые для полноценной жизни белки, жиры, углеводы, клетчатка и витамины, то в шоколаде содержатся лишь жиры и сахар. К тому же резкое повышение уровня глюкозы в организме приводит к тому, что вы довольно скоро снова почувствуете голод.

Все это, кстати, очень доходчиво рассказано в видеоролике Зожника:

Никакой пользы для вашего здоровья и красивого внешнего вида не принесут все полуфабрикаты (пельмени, котлеты, блины, быстрорастворимые каши, супы и гарниры, а также мюсли и йогурты с фруктовыми наполнителями), колбасные изделия, копченые, соленые, сушеные мясо и рыба, рафинированное масло и сахар, фруктовые соки, газированные напитки, консервы, варенье, булки, печенья, торты и пирожные, конфеты и молочный шоколад, готовые соусы на основе майонеза и кетчупа.

Подробнее о том, какая пища полезная, какая вредная также смотрите в Энциклопедии Зожника.

Вы удивитесь, сколько денег тратите на все эти «вкусняшки» к чаю и перекусы. Но существенно сэкономить вряд ли получится. При правильном подходе к питанию вы будете тратить столько же или немного больше денег на еду, ведь свежие фрукты, овощи, мясо и рыба стоят дороже суррогатных продуктов.

Идеальный рацион питания для человека, который хочет стать стройным и здоровым, примерно такой:

Завтрак: каша (любая, кроме манной и быстрорастворимой) с фруктами или ягодами, яичница или омлет из двух белков и одного желтка с овощами. Чай, кофе, кефир, молоко — напиток на выбор, но все без сахара.

Обед: мясо, рыба, курица с салатом и гарниром из сложных углеводов, то есть рис, гречка, перловка, паста из твёрдых сортов пшеницы, киноа, кус-кус, фасоль, горох. Размер порции мяса — с ладонь без пальцев, салата — два сжатых кулака, гарнир — один сжатый кулак.

Ужин: такой же, как и обед, но желательно на четверть увеличить порцию овощей и уменьшить количество гарнира наполовину.

Другие примеры сбалансированного рациона на Зожнике: пример рациона на 1500 ккалвегетарианский рацион на 1600 ккалрыбный день на 1600 ккал. А вот тут — все суточные рационы с посчитанными калориями.

Между основными приемами пищи допустимы перекусы: фрукты или овощи, несладкий чай без молока или кофе (можно с обезжиренным молоком, но в любом случае без сахара). Если очень хочется сладкого, съешьте чернослив или курагу, но не больше 4-6 штук — это довольно калорийные продукты.

Как правильно питаться

Конечно, это меню примерное и все вариативно, но смысл такой: минимизировать употребление простых углеводов, а белки-жиры-углеводы употреблять в соотношении 40%-20%-40% при общей калорийности 1600-1800 ккал для женщин и 2000-2200 ккал для мужчин.

Заправки для салатов выбирайте маложирные — лимонный сок, обезжиренный кефир, мацони или йогурт. На период интенсивного похудения следует исключить хлеб и хлебцы, виноград, бананы, сахар, мёд, картофель и жирные сорта мяса. Из алкоголя можно сухое красное или белое вино, но не больше 200 мл и не чаще одного раза в неделю.

Соответственно, делаем вывод, что в период стабилизации и поддержки достигнутого результата ваше питание перестанет быть настолько строгим. Хотя мой личный опыт подсказывает, что после полугода правильного питания всяких вредностей совсем не хочется. Оказывается, что это совсем не так вкусно, да и организм уже не принимает все эти ароматизаторы, красители, загустители и консерванты.

Ни в коем случае нельзя голодать — когда придёт время еды, то сильно проголодавшийся человек съест больше необходимого. И, я надеюсь, все помнят прописную истину про воду: пить, пить и ещё раз пить чистую воду без газа и добавок. Впрочем, без насилия над собой, ученые опровергли утверждение, что обязательно надо выпивать не менее 3 литров воды в день.

Рецепты здоровой жизни

Диетические рецепты можно почерпнуть из книги Вероники Белоцерковской «Диетыши». Почти все блюда я готовила и могу с уверенностью заявить, что никто ни разу не пожаловался на пресный вкус блюда и даже не отличил его от недиетического аналога.

1-belocerkovskaya-dietishi

Педантичным людям понравятся рецепты в сообществе ru-fitfood. Местные кулинары сопровождают каждый рецепт подробным описанием состава блюда по количеству белков, жиров и углеводов.

Самый эффективный и простой для меня способ держать своё питание под контролем — это считать калории. Есть множество программ для смартфонов и просто считалки на сайтах. Лично я предпочитаю приложение FatSecret, а для готовых блюд использую счётчик калорий на этом сайте.

caloriecounter

Отдельно отмечу, что всяческие БАДы и приблуды типа «перед завтраком выпейте тёплую воду с лимонным соком и ложку масла» влияют на снижение веса только если вы в это верите. То есть имеет место быть эффект плацебо. Особенно это касается витаминных добавок и модного среди худеющих L-карнитина.

Современные врачи и диетологи придерживаются мнения, что монодиеты, голодные и несбалансированные по составу диеты приводят лишь к временной потере веса. И даже наоборот: чаще всего худеющий по такой системе человек, вернувшись к привычному режиму питания, набирает вес опять или даже увеличивает его, а попутно портит себе желудок и замедляет метаболизм. Главное в правильном питании — сбалансированность, умеренность, разумный подход и комплаенс — то есть то, насколько легко и комфортно вам находиться на диете.

Спорт и все-все-все

В аннотации к одному из уважаемых сообществ о здоровом образе жизни и спорте написаны ключевые слова: «Если хочешь быстрее похудеть, занимайся силовыми тренировками. Ключевое слово «быстрее». А так любая физическая активность полезна: ходить эффективнее, чем лежать, бегать эффективнее, чем ходить».

before and after

Довольствоваться похудевшим, но дряблым и слабым телом вряд ли получится. Есть даже специальный термин для такого типа фигуры — skinny fat, то есть жирная худышка. При таком типе фигуры размер тела может быть небольшим, но дряблая кожа, слабый мышечный тонус и целлюлит в наличии.

skfat

Вот как выглядит разный процент жира в организме:

Protsent-zhira_ZHenshhinyi UgwCp8NCuoA

На каком проценте жира живется наиболее комфортно, каждый решает сам для себя. Лично мне кажется оптимальным 13-15% для мужчин и 20-22% для женщин.

Физические нагрузки безусловно необходимы для построения красивого тела. Отдельно хочу обратить внимание, что групповые занятия или «ЖП», то есть «женские попрыгушки», конечно, немного повлияют на ваш силуэт, но несильно. Настоятельно рекомендую приобщаться к миру силовых тренировок при непосредственном участии профессионального тренера. 

В чем сила?

Силовые тренировки — это тренировки с отягощениями, направленные на развитие мускулатуры и, как следствие, жиросжигание. Они запускают эффект последующего жиросжигания, которое действует ещё 24-48 часов после того, как вы потренировались.

Это означает, что не стоит ориентироваться на цифры траты калорий. Час на дорожке или на велосипеде сожжёт, может быть, и большее количество калорий, но на самом деле финальный итог КПД у силовых будет куда выше. Кроме того, во время силовых вы наращиваете мускулы, которые требуют дополнительной энергии, и это значит, что, занимаясь силовыми, вы можете есть больше и не страдать на голодных диетах на 1000 калорий. На Зожнике на эту тему есть текст «Почему худеют не от бега, а от штанги«.

Не стоит бояться, что вы перекачаетесь (тела по этой ссылке возможны со стероидами) и ваша фигура станет мужеподобной. Дамы, которые выглядят так, добивались такого результата долгие-долгие годы специальных тренировок, направленных на гипертрофию (увеличение) мышц и применяли анаболические стероиды. И они наращивают мускулы целенаправленно, ведь своим внешним видом они зарабатывают на жизнь. Любителям такой результат не грозит.

1369131097_oksana-grishina1

Оксана Гришина

Кроме того, в межсезонье спортивные девушки выглядят совсем по-другому. 

оксана гришина в бикини

Почем фитнес для народа?

С каждым годом спортивных клубов становится все больше и открываются залы, абонементы в которые не стоят заоблачных сумм, но при этом уровень комфорта в них достойный. Если уж вы совсем ограничены в средствах, то обратите внимание на «подвальные качалки». Да, они совершенно не гламурные, но там душевная атмосфера — качки ребята добрые и любят упорных физкультурников. Можно и совсем бесплатно тренироваться по системе кроссфит. Но помните об опасностях этого типа тренинга.

Кроссфит - это функциональный тренинг в компании или без

Кроссфит — это функциональный тренинг в компании или без

В интернете множество статей о том, как самостоятельно построить тренировку, но есть настоятельная рекомендация начинать занятия только под руководством персонального тренера. Техника выполнения упражнений крайне важна — она должна быть идеальной. Только в таком случае вы сможете избежать опасных травм и достигнуть своей цели максимально быстро. Услуги тренера в крупных городах России стоят от 500 до 5000 рублей за одно занятие.

Заниматься силовыми тренировками можно и дома, без тренажёров, работая только со своим весом и сподручными приспособлениями типа гирь, разборных гантелей и штанг, турника и эспандера, а технику выполнения упражнений освоить по видео из интернета. Но такой вариант требует более серьёзной внутренней работы, ведь «волшебного пенделя» вам никто не даст. Домашний спортзал обойдется вам в 5000-30000 рублей, но зато он будет только ваш.

Занимаясь дома тоже можно добиться успеха, но обычно людям трудно себя заставить.

Занимаясь дома тоже можно добиться успеха, но обычно людям трудно себя заставить

Сила в знании

Начинающие часто грешат тем, что избегают работы с тренажёрами и свободными весами, а в основном бегают на дорожке или крутят педали.  Есть научно доказанный факт, что при длительных аэробных тренировках организм привыкает использовать в качестве источника энергии жиры. Именно поэтому при первой же возможности он эти жиры попытается как можно больше и быстрее накопить, ведь все системы организма настроены именно на этот источник энергии.

Это позволяет говорить о том, что аэробные тренировки в целом делают человека более предрасположенным к набору лишнего веса. Более эффективным будет совмещать силовые и интервальные тренировки. Но не стоит полностью исключать кардиотренировки из своего расписания — тренированное сердце и сосуды помогут вам стать более выносливым человеком.

Напоследок немного грустной информации: согнать жир локально нельзя никак. У женщин обычно худеет сначала грудь, потом лицо, спина, а в последнюю очередь нижняя часть живота, ноги и ягодицы. У мужчин в последнюю очередь жир уходит с нижней части живота. Почему это происходит, описано подробно в тексте «Почему нельзя убрать жир локально«.

Делаем вывод: без диеты и качественной силовой нагрузки, сколько ни качай пресс, живот площе не станет. А кубики появляются только тогда, когда процент жира в организме становится достаточно низким. Запоминаем раз и навсегда: внешний вид живота напрямую зависит от питания, хотя нагружать эти мышцы все же необходимо для того, чтобы ваше тело развивалось гармонично.

альтер эго тольятти фото руслана максимова

При построении программы тренировок, конечно же, нужно учитывать ваш тип фигуры, образ жизни, семейное положение, финансовое благополучие, личные предпочтения в еде и многое, многое другое. В этой статье я дала очень много ссылок на разнообразные ресурсы. Их объединяет одно — они проверенные. Но, конечно же, любую информацию следует фильтровать и подстраивать под себя.

Спорт, правильное питание и режим дают гарантированный положительный результат. Вы в любом случае станете более подтянутым, сильным, выносливым и подвижным человеком. Это намного легче, чем кажется на первый взгляд. У вас всё получится.

 

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Старое тело на новый лад. С чего начать?: 1 474 комментария

  1. Уведомление: «Дядюшка» Рабдомиолиз и еще 11 мифов о кроссфите • Зожник

  2. Уведомление: 12 доводов для девушек, чтобы тягать железо • Зожник

  3. Уведомление: Как похудеть: 4 простых и важных факта • Зожник

  4. Уведомление: Откуда тело берет энергию • Зожник

  5. Dar

    А что же такое тогда hot iron — силовая или кардио? =/

  6. Алла весидиса

    В fatsecret есть функция добавления собственных рецептов, на айпаде по крайней мере

  7. Polina Morozova

    Прекрасная статья! То, что надо для начинающих. Ссылка про тип фигуры не работает… Олег терн закрыл журнал.

  8. Роман

    Рис — быстрый углевод! Гликемический индекс рисовой каши — 80.

  9. Realmagnum

    «При построении программы тренировок, конечно же, нужно учитывать ваш тип фигуры,» ссылка на тип фигуры нерабочая.

  10. Evgeniya Yunkova

    Помогите, пожалуйста, советом: пытаюсь «слезть с быстрых углеводов» (я фан сладкого). Заменяю сухофруктами — курагой, черносливом… Чем еще вы перекусываете, когда совсем невмоготу?

  11. Julia Kuderova

    Лично я не ставлю себе таких запретов: если хочу шоколад, то возьму и съем. Хочу торт — съем кусок торта. Главное, чтобы в суточный калораж вписывалась и шоколадка, и торт, и все остальное.

  12. Evgeniya Yunkova

    Юлия, спасибо за отклик! Дело в том, что у меня это глубоко-психо-эмоциональное уже… (Раньше — да, было как баловство себя-любимой). Понятно, что для избавления от этого мне нужно избавиться от каких-то психологических проблем и их причин. Но не все так быстро решаемо (например, смена стрессовой работы дело не одного дня…), вот я и пытаюсь найти замену «сахару»; да и на будущее пригодится.
    скачала приложение для подсчета калорий 🙂
    И еще вопрос, немного не в тему: бывали среди ваших знакомых прецеденты, когда человек по группе здоровья имеет ограничения в физ.нагрузках, а на деле грамотно выстроил свою программу и занимается в зале?

  13. Julia Kuderova

    да, конечно: практически все спортсмены, которые продолжают тренироваться, именно так и поступают. Да и мне врачи из-за грыжи запретили все, кроме плавания. Тут важно найти грамотного спортивного врача и с ним обсуждать, а не в обычной клинике.

  14. Evgeniya Eremina

    Здравствуйте.
    Пытаюсь настроить свое питание. Я прочитала, что жиры в рационе должны рассчитываться как не меньше 1 грамма на килограмм веса. У меня в таком случае получается 58 грамм жиров. Но в такой ситуации при суточном калораже 1350 ккал (посчитала по индексу на вашем сайте и отняла 15%) у меня получается что калорий из жиров у меня в рационе 35%. А углеводов и белков соответственно 39 и 26%. Помогите, пожалуйста, что я делаю не так? Я много прочитала про потребность организма в жирах и не могу решиться, что снизить их менее 1 грамма на килограмм это правильно.
    Спасибо заранее.

  15. Julia Kuderova

    Евгения, что-то маловато у вас ккал получилось ) 1350 — это ваш базовый уровень, скорее всего. Значит, меньше этой цифры никак нельзя есть. Если мы считаем ваш суточный калораж согласно рекомендациям ВОЗ (0,8-1г жира, 1г белка и 3-4г углеводов на каждый кг веса), то получается 1500-1700 ккал. Не зацикливайтесь так сильно на нутриентах, думайте пока в основном про общий калораж. Ну, в рамках разумного, конечно: не стоит отказываться от углеводов или жиров, питание должно быть полноценным, сытным, разнообразным. А так как вы, наверное, пользуетесь считалкой вроде фэтсикрета, то на автомате будете отмечать добираете ли вы БЖУ или есть перекос.

  16. Evgeniya Eremina

    Спасибо) С калоражем разберусь. Жиров по-прежнему много получается, буду пытаться корректировать

  17. Elena Belousova

    Спасибо за статью! Очень хочу начать тренироваться, но останавливает одно «но». Полгода назад было защемление позвоночника, грыжу не обнаружили, но боли до сих пор остались. Понимаю, что основная проблема — это слабые мышцы корпуса, нужно качать. Что вы посоветуете? Не уверена, что тренеры из фитнес-клуба смогут грамотно составить специфическую программу… Спасибо заранее!

  18. Julia Kuderova

    Елена, вам обязательно нужно заниматься спортом, но мы категорически рекомендуем вам обратиться к тренеру-реабилитологу. Вам потребуется максимум 5-10 тренировок, чтобы освоить все упражнения и понять в каком направлении двигаться, но если вы можете себе позволить всегда заниматься с тренером, то делайте это.

  19. Elena Belousova

    Юлия, большое спасибо! Скажите, а где таких специалистов искать? В каких-то спортивных клиниках? Никогда не сталкивалась с подобным направлением врачевания. Можете что-то порекомендовать? Спасибо заранее.

  20. Julia Kuderova

    В реабилитационных центрах для спортсменов, среди тренеров в спортзалах, а лучше по знакомым. Я безусловно доверяю Сергею Струкову — он живет в Украине, но можно у него взять онлайн-консультацию. В Петербурге есть студия Soulfitness, а конкретно — Игорь Леонович, стать подопечным которого очень круто и почетно. В других городах не знаю специалистов.

  21. Андрей Ивченко

    Если человек не является диабетиком учитывать гликемический индекс продуктов ему незачем.

  22. Роман

    Диабетики учитывают гликемическую нагрузку, а не индекс!
    Учитывать гликемический индекс нужно всем, это основа. Именно с помощью ГИ можно конкретно отличить быстрый углевод от медленного. Для сброса жира нужно избегать продуктов с высоким ГИ, ибо они провоцируют выброс инсулина, что сводит сжигание жиров на нет и даже наоборот, включает их отложение!

  23. Андрей Ивченко

    Позволю себе процитировать:
    1) Сразу своит усвоить, что ЛЮБОЙ углевод = глюкозе в крови. ЛЮБОЙ. Что быстрый, что медленный. Да, все углеводы в ЖКТ будут преобразованы к моносахаридам(читай глюкозе). 2) Телу реально НЕТ разницы(тут немного упрощаю, но в целом это так), откуда к нему пришла глюкоза. Хоть от вкусного мороженного, хоть от гречневой крупы. Совсем. НО!

    3) Разница между мороженым и гречкой все же есть. И заключается она в действительно важном аспекте – в содержании минералов, витаминов и клетчатки. Да, именно благодаря их присутствию, чувство голода будет одолевать вас позже, чем в случае еды, не содержащей онные.

    4) Я все же ещё раз напишу – ГИ(гликемический индекс) для НЕ диабетиков(я уже почти здоров ) НЕ ВАЖЕН. Совсем. Да-да, абсолютно. И вся эта сложность = низкий ГИ – бред тупого.

    Ведь «медленные» и «быстрые» углеводы – просто деление, возникшее на заре диетологии. Где-то в 60-70 года.

    Эта была одна из первых моделей деления углеводов. И ОНА предназначалась для ДИАБЕТИКОВ. (ага, на этом моменте я тоже широко улыбаюсь улыбкой чеширского кота). Да-да, именно по простоте/сложноте углеводов предлагалось строить диеты диабетикам.

    Но как это обычно бывает идея ушла в народ. Читай так – была передернута. И вот, «простые углеводы» – главный враг всех худеющих/набирающих. А сложные – лучший друг.

    А потом на эту теорию, которая была успешно НЕ доказана(для здоровых людей) натянули ещё и ГИ(тоже на здоровых). Ведь любой углевод дает пик через 25-30 минут(причем простота/сложность роли НЕ играют, ибо плюс-минут 5 минут погоды явно не сделают). Но люди этого НЕ знают и продолжают верить в чушь.

  24. Роман

    не соглашусь. есть кривые глюкозы при употреблении быстрых и медленных углеводов, на них все видно. медленные не достигают пика и держат глюкозу на постоянном уровне долго, быстрые наоборот пик и очень быстро спад. при пике вырабатывается много инсулина, инсулин — враг сушки, с ним жир не сжигается, а откладывается. вывод — не ешь быстрых углеводов и не будет выбросов инсулина!

    так что разница ЕСТЬ!

  25. Андрей Ивченко

    Извините, но я стараюсь с бро-качками и фитнес-бро не спорить. Уровень упоротости зашкаливает.

  26. юля соколова

    Я не согласна с отрицательным отношением к БАД (сертифицированному) и L-Карнитину. L карнитин мы получаем с мясом, и он необходим для нормальной работы CCC. А БАД является источником необходимых микронутриентов, которые мы недополучаем с пищей. У нас хронический дефицит многих микроэлементов и витаминоподобных веществ, необходимых для функционирования здорового механизма(селен, омега3,антиоксиданты и т.д) А так, статьи тут все хорошие)

  27. Anna Ivanova

    Юлия, здравствуйте. Во-первых, хотелось бы поблагодарить вас и Максима за отличный блог с множеством полезной информации, поданной просто и доступно.

    Во-вторых, спросить совета. Я плаваю трижды в неделю по 1500-2100 км. в среднем темпе (зависит от самочувствия, иногда нет сил 2 км. доплыть, иногда 2100 — легко). Усталось чувствую довольно сильную, мышцы гудят. Это классифицируется как легкая или средняя нагрузка (для целей расчета нормы калорий)? В остальное вемя малоподвижна, хоть и стараюсь больше ходить пешком (быть в движении хотя бы 60 минут в день).

    Сначала худела на ограничении калоража вообще без физ. активности, похудела с 95 до 75, калораж с самого начала был 1750, затем постепенно снизился до 1500 (по мере похудения), низкоуглеводка была в течение 2 недель, чтобы сбить вес с плато.
    Потом добавилось плавание, сперва 2 раза в неделю, через пару месяцев 3. Вес начал было уходить (похудела с 75 до 71), потом опять вырос на 2 кг. (сейчас 73), хотя объемы особенно не увеличились (в бедрах +0,5 см.).С момента увеличения нагрузки до 3 раз в неделю я начала питаться на 1750 ккал, 1500 не выдерживаю, аппетит увеличился. Рост 168.

    Заранее большое спасибо.

  28. Nadin Dmitrieva

    Все это, безусловно, прекрасно, но доходишь до рекомендаций по питанию… И читаешь вот это вот — без сахара, без сахара, без сахара. Становится тоскливо. Дорогие товарищи, если статья для новичков, то, простите, не работает. Если кто-то с разбегу после всех «вкусняшек», как вы выразились, сядет на этот малоуглеводный рацион, то максимум через неделю он сорвется и с ненавистью к себе будет жрать торты кусками, давясь. Можно как-то приблизить рекомендации к реальности и рассказать, как без жертв постепенно убрать из рациона сахар?

  29. ЛАМА

    я вешу 85 кг при росте 162 см. знакомая тренер сказала что первый, как минимум, месяц надо только ходить на дорожке. и может еще велотренажер. она права, и мышцы начинать делать когда скину хоть что то или она все-таки не права?

  30. Julia

    силовой тренинг можно подключать хоть сейчас. это только ударные нагрузки на суставы (как при беге) с избыточным весом не полезны.

  31. Julia

    заменить сахарозаменителями, например

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