Zamkatimu
- Kodi chakudya cha calorie 1000 ndi chiyani
- Zakudya izi ndi za ndani?
- Zinsinsi za zakudya zama calorie 1000
- Ubwino ndi kuipa kwa 1000 Calorie Diet
- Zofunikira za kalori 1000
- Zakudya zopatsa zakudya 1000 zamafuta
- Contraindications
- Ubwino wa Zakudya Zakudya za Kalori 1000
- Zoyipa zama 1000 calorie diet
- CHAKUDYA CHOLOLOLEDWA NDI CHOLESEDWA
- Kubwezeretsanso makilogalamu 1000
Kodi mukufuna kuchepetsa thupi ndikudya chakudya chilichonse chomwe mungafune? Ndizotheka! Zakudya "zopatsa mphamvu 1000" zimathandizira omwe akuchepetsa omwe safuna kusiya chakudya chomwe amakonda. Malamulo oyambira njirayi yosinthira chithunzi ndikuti mutha kupanga chakudya mwakufuna kwanu, koma muyenera kusunga zomwe mwadya tsiku lililonse.
Kodi chakudya cha calorie 1000 ndi chiyani
Monga momwe mungaganizire, mfundo yazakudyazi ndikudya zosaposa 1000 zopatsa mphamvu patsiku. Ndi zambiri kapena zochepa?
Pafupifupi, kudya kwa calorie kwa mkazi ndi pafupifupi 2000 zopatsa mphamvu patsiku, ndipo kwa mwamuna 2500. Izi ndizochepa zomwe timafunikira kuti tikhalebe ndi moyo. Ndiko kuti, thupilo liyenera kudulidwa kwambiri ndi kukakamizidwa kuti ligwiritse ntchito zomwe lasungirako tsiku lamvula.
Zoonadi, iyi si ntchito yathanzi kwambiri, chifukwa chake zakudya zochepetsera kalori, ngakhale zimapereka zotsatira zofulumira pakanthawi kochepa, sizikulimbikitsidwa kuti zizitsatiridwa kwa nthawi yayitali. Kwenikweni, chifukwa ndizovuta kwambiri kudzipatsa thanzi labwino ndi ma calories ochepa chotere.
Zakudya izi ndi za ndani?
Zanenedwa kale kuti zakudya zoterezi ziyenera kuchitidwa mosamala. Koma musathamangire kuchita mantha ndikusiya zolinga zanu, chifukwa nthawi zina ngakhale madokotala amalembera zakudya zotere. Inde, pamagulu ena:
- Anthu omwe ali ndi BMI (Body Mass Index) oposa 30. Ndiko kuti, onenepa;
- odwala matenda ashuga onenepa kwambiri;
- Anthu omwe sangathe kuchitidwa opaleshoni kapena kuunika chifukwa cholemera kwambiri.
Pankhaniyi, nthawi yochuluka ya zakudya ndi pafupifupi masabata 12. Ngati vuto ndi fupa limodzi lowonjezera pamimba, ndiye kuti simuyenera kumamatira ku regimen iyi kwa milungu ingapo.
Zinsinsi za zakudya zama calorie 1000
Chinsinsi chachikulu cha zakudya izi ndikutha kudya pa 1000 calories. Koma kangati mudzadya ndi zakudya ziti - zilibe kanthu. Komabe, mndandanda wazinthu zoyenera kwambiri (zotsika-kalori) zonse zilipo, koma tikambirana za izi posachedwa.
Koma tiyeni tiwone zanzeru zina zomwe zingakuthandizeni kupirira zakudya izi mwaulemu komanso mwaulemu:
- Funsani dokotala wanu poyamba;
- Ikani pulogalamu yowerengera zopatsa mphamvu, popeza pali zambiri pazokonda zilizonse komanso mtundu uliwonse.
Ikhoza kukhazikitsidwa pa foni kapena kompyuta. Onse ali ofanana, chinthu chachikulu ndikudzizoloweretsa kubweretsa zakudya zonse zomwe zimadyedwa kumeneko. Zimakhala bwino kuposa kulemba zonse mu kope. Ngakhale, ngati mukufuna kuchita chilichonse mwanjira yachikale, pitani;
- Ngati mwaganiza kale kupita pazakudya izi, ndiye dziphunzitseni kuti muwerenge mosamala chizindikiro cha mankhwala;
- Gulani sikelo yakukhitchini. Izi zidzathandiza kwambiri kulamulira magawo;
- Imwani madzi okwanira;
- Chotsani zakudya zomwe zili ndi index yayikulu ya glycemic (mkate woyera, mbatata, shuga, mpunga woyera, pasitala, chokoleti cha mkaka) kuchokera kuzakudya;
- Chotsani mafuta a trans (batala, margarine) m'zakudya zanu. Mafuta athanzi ayenera kupereka 20% ya zopatsa mphamvu zanu zatsiku ndi tsiku;
- Chitani cardio. Iwo adzafulumizitsa mlingo woyaka ma calories.
Ubwino ndi kuipa kwa 1000 Calorie Diet
Musanasankhe nokha ngati mukufuna zakudya izi, yesani zabwino ndi zoyipa zomwe takonza apa:
zopindulitsa
- Kuwonda mofulumira;
- Zakudya zopatsa thanzi;
- Moyo wautali;
- Mpata wotsika wa oncology;
- Mpata wochepa wa kuwonongeka kwa ubongo wokhudzana ndi zaka;
- Kupititsa patsogolo ntchito yobereka.
Zovuta
- Mutu ndi chizungulire;
- Kufooka ndi kutopa. Ndicho chifukwa chake sizingatheke kuchita nawo masewera makamaka mwakhama. Maximum - kuyenda mofulumira;
- Zitha kusokoneza kagayidwe, endocrine, kugaya chakudya, mtima ndi chitetezo chokwanira;
- Zakudya izi sizoyenera kugwiritsidwa ntchito nthawi yayitali.
Zofunikira za kalori 1000
Mutha kugwiritsa ntchito chilichonse chomwe mungafune, koma chogwirizana ndi ma calories 1000. Zoonadi, kutsindika kuyenera kukhalabe pazakudya zowonda, zochepa zama calorie, zakudya zathanzi. Kupanda kutero, ngakhale kudya zakudya zomwe zili ndi mphamvu zochepa, koma zopatsa mphamvu komanso zopanda thanzi (mwachitsanzo, chakudya chofulumira kapena maswiti), mutha kulanda zinthu zofunikira m'thupi ndikuyambitsa matenda. Kuchuluka kwa chakudya choterocho, komanso zakudya zokazinga, zopangira ufa woyera, muffins, zakumwa za carbonated, mowa ziyenera kuchepetsedwa. Bwino komabe, kuwasiya kwathunthu kwa nthawi ya zakudya. Ndikofunika kuti mndandanda uli ndi masamba okwanira, zipatso, zipatso, nyama yowonda ndi nsomba, mkaka wopanda mafuta. Bweretsani mafuta ndi supuni imodzi kapena ziwiri za mafuta a masamba patsiku ndipo makamaka musatenthe. Monga mphotho yakufunitsitsa komanso kulimba mtima, mutha kudya zakudya zomwe mumakonda. Ganizirani zomwe mukufuna kudya (titi, maswiti kapena soseji) ndipo, mutawerengera zopatsa mphamvu zawo, onjezerani pazakudya.
Kupitiliza kudya zakudya zopatsa mphamvu ma calorie 1000 sikuvomerezeka kwa masiku opitilira asanu ndi awiri, apo ayi kagayidwe kake kamatha kuchepa. Pakatha sabata limodzi ndikudya pang'ono, ngati mukufuna kupitiliza kuonda, ingowonjezerani kuchuluka kwa kalori ya zakudya za tsiku ndi tsiku osati zochuluka (mpaka maginito 1200-1300 amagetsi). Mulimonsemo, sikoyenera kuwonjezera kwambiri "mtengo" wa chakudya. Chitani izi pang'onopang'ono kuti musawopsyeze thupi ndikuchulukitsa m'mimba.
Pa zakudya zopatsa mphamvu ma caloriki 1000, ndibwino kuti mudye chakudya chochepa. Nonse mufulumizitsa kagayidwe kake ndikupatsanso kunenepa kwambiri chifukwa chodya nthawi zonse chakudya m'mimba. Mosakayikira, ndibwino "kuphwanya" ndikuti m'mimba mwachepetsa, mukuzolowera kulandira magawo ang'onoang'ono a chakudya.
Onetsetsani kuti mumamwa madzi (osachepera 1,5 malita tsiku lililonse). Choyamba, (chofunikira kwambiri) chimalola thupi kupewa ngozi yowonongeka kwa madzi m'thupi. Ndipo chachiwiri, madzi "amanyenga" m'mimba, ndikudzaza mavoliyumu ake, zomwe zimapangitsa kuti kukhale kosavuta kukhuta ndi chakudya chochepa.
Yesetsani kukonzekera zakudya zanu pasadakhale, ndiye kuti simungadziponye nokha. Sindikizani tebulo la kalori pazakudya zanu ndikuziyika pamalo otchuka. Muthanso kugwiritsa ntchito zosankha zam'munsimu.
Nutritionists amalangiza kupanga zakudya m'njira yoti chakudya cham'mawa chimakhala ndi zakudya zokhala ndi mapuloteni ochepa kwambiri. Zakudya zamkaka kapena zofufumitsa zamkaka, mafuta ochepa kapena mafuta ochepa ndi zosankha zabwino. Imathandiza kudya kadzutsa zosiyanasiyana dzinthu, lonse tirigu mikate.
Chakudya chamasana, ndibwino kudya msuzi wamafuta ochepa, nyama kapena nsomba (nsomba) zophikidwa popanda kuwonjezera mafuta, ndi saladi wa masamba.
Madzulo, tikulimbikitsidwa kuyang'ana pa zowonda zama protein. Chakudya chamadzulo, mutha kuphika kapena kuphika nyama kapena nsomba, ndikutsagana ndi chakudyacho ndi chakudya chochepa chamafuta (mwachitsanzo, mpunga wofiirira).
Akamwe zoziziritsa kukhosi pa kanyumba kanyumba kotsika mafuta, kefir, timadziti tina ting'onoting'ono tatsopano, komanso zipatso ndi ndiwo zamasamba. Musanagone, kuti mugone bwino, mutha kumwa tiyi ndi supuni ya tiyi ya uchi kapena zipatso zingapo zouma zomwe mumakonda.
Kwa sabata limodzi kudya makilogalamu 1000 patsiku, makilogalamu osachepera 2-3 amadya.
Tikukuwuzani zomwe mungasankhe pazakudya za "1000 calories".
Yankho No. 1
- Chakudya cham'mawa: kanyumba wamafuta ochepa (supuni 2) ndi kagawo ka mkate wakuda kapena wa rye.
- Chakudya cham'mawa chachiwiri: apulo kapena peyala.
- Chakudya chamasana: mbale yaying'ono ya msuzi wa masamba osanamira mwachangu; 100 ga nkhuku yophika; supuni zingapo za saladi wosakaniza wowuma kapena 3 tbsp. l. ndiwo zamasamba.
- Chakudya chamasana: 2 walnuts.
- Chakudya chamadzulo: 100-120 g wa phala la buckwheat; dzira lophika kapena lotentha; gawo la saladi kuchokera ku nkhaka, phwetekere, letesi ndi amadyera osiyanasiyana.
- Chakudya chamadzulo: ngati muli ndi njala, mutha kudya supuni ina yamafuta ochepa.
Yankho No. 2
- Chakudya cham'mawa: dzira lowiritsa; chidutswa cha rye kapena mkate wakuda, wothira mafuta (10 g); kapu ya mkaka (ngati mukufuna, mutha soya kapena coconut); theka la mphesa.
- Chakudya cham'mawa chachiwiri: ma 2 plums kapena 2 apricots.
- Chakudya chamadzulo: ng'ombe yophika kapena yophika (pafupifupi 80 g); masamba osungunuka m'madzi (200 g); saladi wobiriwira (150 g).
- Chakudya chamasana: mkaka wosakhazikika (200 ml).
- Kudya: mawere a nkhuku owiritsa (mpaka 100 g); supuni zingapo zamasamba ophika ndi theka la mkaka wamafuta ochepa.
- Chakudya chamadzulo: atatsala pang'ono kugona, mutha kudzikongoletsa ndi kapu ya kefir yamafuta ochepa.
Yankho No. 3
Zogulitsazi ziyenera kudyedwa mkati mwa maola 6:
- masamba - 400 g (timayang'ana kwambiri zinthu zopanda wowuma);
- - chidutswa cha mkate (mpaka 40 g);
- - 300 g wa zipatso zilizonse;
- - dzira la nkhuku, yophika kapena yophika poto wouma;
- - 10-15 g wa batala;
- - nyama yowonda, yophika osawonjezera mafuta (150 g).
Yankho No. 4
- Chakudya cham'mawa: dzira la nkhuku yophika; chidutswa cha mkate wa rye, wodzozedwa ndi batala wosanjikiza; theka la mphesa; mkaka wosalala (200 ml)
- Chakudya cham'mawa chachiwiri: compote wopanda shuga (200 ml).
- Chakudya chamadzulo: 80 g wa nyama yowonda; saladi wosakhala wowuma masamba (200 g); diso la ng'ombe yaying'ono.
- Chakudya chamasana: kagawo ka mkate wa rye (mutha kuthira mafuta pang'ono ndi batala) ndi kagawo ka tchizi; mpaka 250 ml ya mkaka wotunga.
- Chakudya chamadzulo: nyama yowonda yophika (80 g); nkhaka ndi phwetekere saladi (200 g); theka la mkaka wa mafuta ochepa; Chimandarini bakha.
Yankho No. 5
- Chakudya cham'mawa: galasi la mkaka wopanda mafuta ambiri.
- Chakudya: 150 g wa nandolo kapena nyemba; 100 g nyama kapena nsomba, yophika popanda kuwonjezera mafuta; 2 tbsp. l. buckwheat kapena mpunga wokhala ndi 400 g wa ndiwo zamasamba (yang'anani pa otsika kwambiri).
- Chakudya chamasana: nthochi kapena maapulo awiri ang'onoang'ono.
- Chakudya chamadzulo: mbale ya msuzi wamafuta ochepa kapena msuzi wa masamba popanda kuwotcha; kapu ya yogurt yamafuta ochepa kapena kefir (mutha kumwa tsopano kapena nthawi yogona).
Yankho No. 6
- Chakudya cham'mawa: khofi / tiyi ndi mkaka; mkate wonse wambewu.
- Chakudya chamadzulo: chidutswa cha nsomba yophika komanso tomato wochepa.
- Otetezeka, apulo.
- Chakudya chamadzulo: mpaka 200 g ya mafuta ochepa komanso kuwonjezera kwa kupanikizana (pafupifupi 30 g); kapu ya koko ndi mkaka wopanda mafuta ambiri.
Yankho No. 7
- Chakudya cham'mawa: dzira la nkhuku yophika kapena yotentha; tiyi kapena khofi ndi mkaka wawonjezera.
- Nkhomaliro: msuzi wa masamba; chidutswa cha nsomba yowonda yowonda.
- Chakudya chamasana: Maapulo awiri ang'onoang'ono.
- Chakudya chamadzulo: 150 g wa saladi ya udzu winawake ndi masamba amadyera osiyanasiyana komanso nkhuku yophika kapena yophika ya nkhuku.
Yankho No. 8
- Kadzutsa: tiyi ndi 1 tsp. uchi kapena khofi wokhala ndi mkaka.
- Chakudya: 150 g wa nyama yankhumba yophika komanso phala lofanana la buckwheat; 2-3 tomato ang'onoang'ono.
- Chakudya chamasana: maapulo awiri.
- Chakudya chamadzulo: mbale ya msuzi wamafuta ochepa; mpaka 150 g ya 0% mafuta curd ndi apulo.
Yankho No. 9
- Chakudya cham'mawa: 2 mazira owiritsa ndi mkate wambiri wa tirigu.
- Chakudya: 100 g wa nsomba yophika pinki ndi theka chikho cha msuzi wa nsomba.
- Chakudya: pafupifupi 100 g wa nkhuku yophika ndi 200 g wa nkhaka-phwetekere saladi ndi zitsamba.
Yankho No. 10
- Kadzutsa: nyama yopanda nyama yankhumba (100 g); Khofi wa tiyi.
- Chakudya: 200 g wa msuzi wonenepa kwambiri ndi apulo.
- Chakudya chamasana: kapu ya yogati yopanda kanthu kapena masupuni angapo a tchizi tchizi wopanda mafuta.
- Chakudya chamadzulo: mbatata yophika; mpaka 200 g ya fillet ya nkhuku, yophika kapena yophika; sauerkraut (100 g).
Yankho No. 11
- Chakudya cham'mawa: masupuni angapo a tchizi tchizi chochepa kwambiri ndi kuwonjezera zitsamba; kagawo ka mkate wopanda yisiti.
- Akamwe zoziziritsa kukhosi: apulo ndi mapistachi angapo.
- Chakudya chamadzulo: mbale ya msuzi yopangidwa ndi aliyense, kupatula mbatata, masamba; nkhuku yophika yophika (50 g); 2 tbsp. l. phala la buckwheat; nkhaka watsopano; compote wopanda shuga.
- Zakudya zoziziritsa kukhosi: khutu laling'ono la chimanga chophika.
- Chakudya chamadzulo: 80 g wa nkhuku zophika popanda khungu; supuni zingapo za masamba aliwonse ophika, kupatula mbatata; 200 ml ya kefir.
Yankho No. 12
- Chakudya cham'mawa: 3 tbsp. l. oats atakulungidwa ophika mumkaka wopanda mafuta ambiri; prunes angapo kapena apricots zouma.
- Akamwe zoziziritsa kukhosi: ochepa raspberries.
- Chakudya chamadzulo: mbale ya msuzi wa kabichi; 100 g wa nsomba zowonda zowonda; 2 tbsp. l. mpunga; tomato; zipatso zopanda shuga kuchokera ku zipatso (galasi).
- Chakudya chamasana: 2 mtedza kapena chipatso chilichonse chosakhuthala.
- Chakudya chamadzulo: 100 g nsomba zophika zophikidwa; nkhaka ndi phwetekere saladi; kapu yamkaka wopindika kapena yogurt yopanda kanthu.
Contraindications
Ana, achinyamata, okalamba, atachitidwa opaleshoni, amayi apakati ndi omwe akuyamwitsa, anthu omwe akuchita zolimbikira, komanso othamanga sayenera kutsatira kalori 1000.
Ubwino wa Zakudya Zakudya za Kalori 1000
- Palibe lamulo loletsa kudya chilichonse. Lolani pang'ono, koma mutha kugwiritsa ntchito chilichonse.
- Zakudyazi ndizazasayansi: timatentha mphamvu zambiri kuposa momwe timadyera ndikuchepetsa thupi.
- Zakudya zomwe zimalimbikitsidwa zimalimbikitsa kuchepa thupi popanda njala yayikulu.
- Ndi menyu yokonzedwa bwino osakokomeza nthawi yayitali ya zakudya, simumamana thupi zinthu zofunika.
Zoyipa zama 1000 calorie diet
- Kukhala pachakudya cha ma kalori 1000 kumatha kukhala kovuta poyamba chifukwa chofunikira "kuwunika" chakudya chonse chomwe mumadya. Sikuti nthawi zonse zimakhala zotheka kumvetsetsa molondola kuchuluka kwa kalori ya chinthu china, makamaka chogulidwa m'malo operekera zakudya.
- Ngati simulemba chakudyacho kuti chikhale ndi malo okwanira azakudya zokwanira, thupi limatha kukumana ndi kusowa kwa zinthu zomwe limafunikira kuti lizigwira bwino ntchito.
CHAKUDYA CHOLOLOLEDWA NDI CHOLESEDWA
Monga tafotokozera pamwambapa, palibe zakudya zoletsedwa m'zakudyazi, komabe, ngati mukufuna kukwanira ma calories 1000 popanda kudzipatula ku masangweji angapo a tchizi ndi batala, ndiye kuti zakudya zina zodziwika bwino siziyenera kuphatikizidwa.
Chiloledwa
- Masamba (kupatula mbatata);
- Zipatso;
- Nyama yophika kapena yophika;
- Nsomba yophika kapena yophika;
- Mkate wa tirigu wonse;
- Zakudya zamkaka zotsika kalori;
- Mtedza pang'ono;
Zaletsedwa
- Mkate woyera;
- Zipatso zouma;
- mafuta (masamba ndi nyama) zambiri;
- Maswiti;
- Zokhwasula-khwasula (tchipisi, mtedza, mbewu);
- Pasitala;
- Mafuta a mkaka (tchizi);
Ponena za mowa, ngati mukufunadi, mutha kumwa kapu imodzi. Chinthu chachikulu ndikuyang'ana ma calories. Malingaliro, mowa ndi vinyo wouma ali ndi zopatsa mphamvu zochepa kwambiri. Ndipo kumbukirani kuti njira yokonzekera ndiyofunika kwambiri. Ngakhale mankhwala otsika kwambiri a calorie amasiya kukhala ngati atakazinga mu mafuta. Ndikwabwino kuwiritsa kapena kuphika chakudya. Boiler iwiri ingakhale njira yabwino yotulukira, koma muyenera kuzolowera kukoma kwachakudya.
Kubwezeretsanso makilogalamu 1000
Ngati mukufuna kutaya mapaundi ochulukirapo, mutha kutsitsanso zomwe zili ndi kaloriyo, koma pakadutsa milungu iwiri kapena itatu ndikamaliza kudya.
سلام تا حالا کسی رژیم 1000کالری گرفته که جواب داده باشه؟ چه طور بوده و لطف کنید تجربش رو به من بگید ممنون میشم.