Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 5 m'masiku 10.
Ma calorie apakati tsiku ndi tsiku ndi 1200 Kcal.
Ma calories 1200 ndi njira yabwino kwambiri yochepetsera thupi. Ndi mndandanda wokonzedwa bwino, umakulolani kuti muchepetse thupi popanda kubweretsa thupi muzovuta. Kodi mukufuna kutaya kilogalamu imodzi (kapena kuposerapo) pa sabata ndikukhala omasuka kusankha zomwe mumagwiritsa ntchito? Ndiye chakudya chapaderachi chidzakhala njira yanu yopita ku maonekedwe a thupi la maloto anu. Ndipo ngati kulemera koyambirira kumaposa chizolowezi, ndiye kuti njira yochepetsera thupi idzapita mofulumira kwambiri.
Zofunikira za kalori 1200
Monga momwe mumamvetsetsa kuchokera pa dzina la njirayi, muyenera kudya pafupifupi ma calories 1200 tsiku lililonse kuti muchepetse thupi. Pali matebulo ochulukirapo ambiri paukonde. Ambiri amasonyeza zakudya zopatsa thanzi osati chinthu china chokha, koma ngakhale mbale yonse. Sindikizani nokha, ndipo pita!
Chifukwa chiyani chiwerengerochi? Kuchuluka kwa ma calorie, malinga ndi zomwe akatswiri ambiri odziwa zakudya zabwino, anapeza, ndikokwanira kuti muchepetse thupi komanso nthawi yomweyo osasokoneza magwiridwe antchito amthupi. Simudzawopseza thupi ndi zoletsa zakuthwa, pambuyo pake, monga mukudziwa, thupi, m'malo mwake, poganiza kuti kuyambika kwa nthawi ya njala, ndi chakudya chochulukirapo, kumayesera kudziunjikira makilogalamu atsopano tsiku lamvula.
Kutsika kochepa kwa caloric kwa nthawi yayitali kumatha kubweretsa kuletsa kagayidwe kake ndikusintha kwa minofu ya minofu. Thupi pankhaniyi limangokhala lopanda mphamvu ndipo limayesera kuti lipeze komwe kungatheke.
Mutha kudya chakudya chilichonse pamalori 1200. Koma, zachidziwikire, muyenera kuyika zakudya zanu pazakudya zabwino, zonenepetsa. Ngati mukufuna kudya kukoma komwe mumakonda, dziloleni pang'ono.
Pangani menyu kuti thupi likhale lokwanira ndi zinthu zomwe zimafunikira kuti zizigwira bwino ntchito, zomwe zimachokera pachakudya. Kuchepetsa thupi mwa kudya, mwachitsanzo, maswiti ena, nawonso akhoza kuchita bwino, koma njira iyi ili ndi mwayi uliwonse wotsogolera thupi kusowa kwa zinthu zofunikira ndipo, chifukwa chake, kumapangitsa kuti ntchito yake igwire ntchito. Momwemo, mutakhala pa chakudya cha kalori 1200, muyenera kukonzekera zakudya zanu kuti chakudya chochepetsetsa muzakudya tsiku lililonse chikhale pafupifupi 55%, mapuloteni athanzi - 15%, ndi 30% - mafuta. Komanso, mwayi waukulu wamafuta uyenera kukhala wochokera masamba, pomwe pali nyama zochepa - 3-5%.
Ndibwino kuti mudye pang'ono. Izi zithandizira osati kungogwiritsanso ntchito njira zamagetsi, komanso kupewa njala. Ponena za kutalika kwa zakudya za kalori 1200, akatswiri samalimbikitsa kuti mukhale pamagetsi ambiri masiku opitilira 30.
Onetsetsani kuti, kuwonjezera pa zakumwa mwanzeru zanu (tiyi ndi khofi osaloledwa amaloledwa kumwa zilizonse), muyenera kumwa mpaka 2 malita a madzi oyera tsiku lililonse.
Mukamachoka munjira iyi, muyenera kuwonjezera pang`onopang`ono kuchuluka kwa kalori. Ndibwino kuti musawonjezere kuchuluka kwa zopatsa mphamvu tsiku lililonse ndi magawo opitilira 150-200 masiku angapo. Komanso, chitani sabata iliyonse ndikuwunika kulemera kwanu, mukawerengera zomwe mumadya, zomwe sizingadutse. Ndikofunikanso kudziwa kuti kuti muchepetse chiopsezo chobwezeretsanso mapaundi omwe adatayika chifukwa chazakudya, ndibwino kuyambitsa makilogalamu atsopano powonjezera zakudya zopangidwa ndi mapuloteni owonda komanso chakudya chotalikirapo (m'malo mwa maswiti, muffin, zakumwa zomwe zili ndi shuga , etc.).).
Zakudya Zitsanzo pa chakudya cha kalori 1200 masiku 10
1 tsiku
Chakudya cham'mawa: chidutswa cha mkate wa rye, chofalikira pang'ono ndi batala, ndi magawo a tchizi wolimba wamafuta ndi nyama; gawo la karoti ndi kabichi saladi owazidwa madzi a mandimu ndi mafuta a masamba.
Akamwe zoziziritsa kukhosi: tiyi kapena khofi wokhala ndi mkaka ndi uchi kapena shuga (njira yoyamba ndiyabwino).
Chakudya chamadzulo: mpaka 100 g wa nyama yophika yophika kapena yophika; mbatata zingapo, zomwe zimatha kuthiridwa ndi madontho angapo a mafuta a masamba; tiyi wobiriwira.
Chakudya chamasana: yogati wamafuta ochepa popanda zowonjezera kapena kefir.
Chakudya chamadzulo: pafupifupi 200 g wa nsomba zophika; saladi wopangidwa ndi kabichi woyera, amadyera osiyanasiyana, nkhaka, wokhala ndi mandimu.
2 tsiku
Kadzutsa: Dzira 1 la nkhuku, yophika kapena yokazinga yopanda mafuta; chidutswa cha mkate wa rye; tomato; Khofi wa tiyi.
Akamwe zoziziritsa kukhosi: apulo.
Chakudya chamasana: gawo la msuzi wa nkhuku wonenepa kwambiri wokhala ndi zitsamba; nkhaka-kabichi saladi ndi mandimu ndi masamba mafuta.
Chakudya chamasana: tiyi wobiriwira wokhala ndi ndimu komanso uchi wachilengedwe pang'ono.
Kudya: chifuwa chophika cha nkhuku mpaka 150 g.
3 tsiku
Chakudya cham'mawa: kaching'ono kakang'ono (mpaka 100 g) ndikudzazidwa komwe mumakonda; Msuzi wamalalanje.
Akamwe zoziziritsa kukhosi: tiyi wobiriwira ndi uchi.
Chakudya chamadzulo: kachidutswa kakang'ono ka nsomba kophika kapena kophikidwa limodzi ndi masamba a letesi ndi zitsamba zosiyanasiyana, zokometsera mafuta ndi msuzi wa basamu.
Chakudya chamasana: apulo wophika.
Chakudya: pafupifupi 100 g wa chiwindi chophika ng'ombe ndi 2 tbsp. l. buckwheat yophika m'madzi.
4 tsiku
Chakudya cham'mawa: kapu ya yogati wachilengedwe ndi uchi ndi supuni ya oatmeal (kapena muesli wopanda shuga); tiyi.
Akamwe zoziziritsa kukhosi: lalanje kapena 2-3 tangerines.
Chakudya chamasana: masupuni angapo a mpunga wophika komanso kutumikirako nkhaka-phwetekere saladi.
Chakudya chamasana: tiyi kapena khofi ndi magawo angapo a tchizi wolimba kwambiri (kapena pafupifupi 100-120 g wa kanyumba wopanda mafuta).
Chakudya chamadzulo: masoseji owiritsa mafuta ochepa; 1 tbsp. l. nandolo wobiriwira chimodzimodzi buckwheat kapena phala lina mwakufuna kwanu.
5 tsiku
Kadzutsa: omelet mazira awiri ndi zitsamba; Khofi wa tiyi.
Akamwe zoziziritsa kukhosi: apulo.
Chakudya chamadzulo: kagawo ka nsomba yophika ndi masupuni ochepa a grated karoti ndi kabichi saladi owazidwa msuzi wa basamu.
Chakudya chamasana: maapurikoti owuma ochepa kuphatikiza tiyi.
Chakudya chamadzulo: saladi wa kabichi watsopano, tomato, nkhaka, zitsamba, zokometsedwa ndimadzi a mandimu komanso mafuta a masamba.
6 tsiku
Chakudya cham'mawa: toast, kudzoza batala; chikho cha tiyi.
Akamwe zoziziritsa kukhosi: kapu ya msuzi wa apulo wofinya mwatsopano.
Chakudya: 2 tbsp. l. phala lomwe mumakonda komanso mpaka 100 g wa bere lophika kapena lophika la nkhuku; tiyi kapena khofi.
Chakudya chamasana: pafupifupi 150 ml ya yoghurt wachilengedwe wopanda zowonjezera.
Chakudya chamadzulo: kaloti ndi letesi, wothira mafuta ndi mandimu; pafupifupi 50 g wa mafuta ochepa kanyumba tchizi; tiyi.
7 tsiku
Chakudya cham'mawa: mbale ya phala yamphira ndi zipatso zochepa zomwe mumakonda; Khofi wa tiyi.
Akamwe zoziziritsa kukhosi: pichesi lalikulu.
Chakudya chamasana: mbale ya nyemba zamasamba; supuni zingapo za saladi wa belu tsabola, kabichi woyera ndi masamba amadyera osiyanasiyana, owazidwa mafuta a masamba; tiyi.
Chakudya chamasana: kapu ya kefir yopanda mafuta.
Chakudya chamadzulo: kagawo (mpaka 80 g) kanyama kakang'ono, kophika kapena kotentha; zina kabichi ndi tiyi.
8 tsiku
Chakudya cham'mawa: phala la mpunga wophika m'madzi; kagawo ka tchizi wolimba ndi kagawo kakang'ono ka tirigu wathunthu kapena mkate wa rye; tiyi kapena khofi ndi mkaka.
Akamwe zoziziritsa kukhosi: peyala.
Chakudya chamasana: supu ya kabichi yopangidwa ndi sorelo (timadontho tiwiri tating'ono); mpaka 2 g ya nsomba yophika; nkhaka ndi phwetekere; kapu ya compote wopanda shuga.
Zakudya zoziziritsa kukhosi: kefir kapena yogurt wachilengedwe popanda zowonjezera (mpaka 200 ml).
Chakudya chamadzulo: masipuni ochepa a pasitala wolimba, wokometsedwa ndi tchizi wolimba wambiri; arugula ndi letesi, wokometsedwa ndi madontho angapo a maolivi.
9 tsiku
Chakudya cham'mawa: mazira othyola mazira awiri a nkhuku; chidutswa cha mkate wa rye; 100 g wa saladi wa masamba ndi kapu ya koko.
Akamwe zoziziritsa kukhosi: mpaka 200 g ya letesi (zake zigawo zikuluzikulu: chimanga zamzitini, tomato watsopano, woyera kabichi); theka galasi la yogurt wachilengedwe ndi tangerine.
Chakudya: mbale ya beetroot, momwe mungawonjezere mbatata; ma rolls angapo a kabichi ndi masamba osakhala wowuma (mpaka 200 g) malingana ndi kukoma kwanu; tiyi kapena khofi.
Otetezeka, apulo.
Chakudya chamadzulo: mpaka 150 g ya nsomba yophika kapena yophika; chidutswa cha mkate wa rye ndi zipatso zamchere.
10 tsiku
Chakudya cham'mawa: magawo awiri a mkate wa rye (umodzi ukhoza kudyedwa ndi kupanikizana kapena kupanikizana, ndipo wachiwiri ndi kagawo kakang'ono ka nyama kapena nyama yowonda); 2 g wa nkhaka ndi phwetekere saladi ndi mafuta; chikho cha koko.
Akamwe zoziziritsa kukhosi: pafupifupi 150 ml ya mafuta otsika kefir ndikuwonjezera supuni ya oat chinangwa.
Chakudya chamasana: gawo la msuzi wa mbatata wopanda mafuta ambiri komanso kuwonjezera masamba ena osakhala wowuma; 100 g yophika Turkey; mpaka 200 g wa saladi ya apulo-udzu winawake-karoti; 250 ml ya mkaka wopanda mafuta ambiri.
Chakudya chamadzulo: 1 kiwi ndi pafupifupi 200 ml ya yoghurt yokometsera yopanda shuga.
Kudya: 2 mbatata yapakatikati, yophika yunifolomu yawo; phwetekere watsopano; kapu yopanda mafuta kapena 1% kefir.
Zotsutsana ndi 1200 kalori zakudya
- Momwemonso, zakudya zama calorie 1200 zilibe zotsutsana, popeza palibe zoletsa zomwe zingawononge kwambiri thupi. Mukungoyenera kupanga menyu, sankhani zinthu, poganizira zamunthu ndi zosowa za thupi.
- Zowona, mwanjira yake yoyera, chakudya ichi sichikulimbikitsidwa kwa amayi apakati, panthawi yoyamwitsa, achinyamata. Zikatero, thupi limafuna mayunitsi amagetsi ambiri kuposa momwe amalimbikitsira. Ngati muli mgulu la maguluwa, musanayambe kudya molingana ndi malamulo a njirayo, funsani dokotala kuti adziwe kuchuluka kwa mphamvu zomwe mukufuna mwachindunji. Ndikofunikira kukumbukira ma nuances onse amthupi kuti apange menyu omwe angakuthandizeni kuchepa thupi, komanso osavulaza thanzi, lomwe tsopano ndilofunika kwambiri.
- Komanso anthu omwe amachita masewera olimbitsa thupi ayenera kutsatira kakhonde kakang'ono kwambiri. Mukamawotcha mafuta ambiri chifukwa chakulimbitsa thupi, mutha kufooka.
- Kukhala ndi malamulo a kalori 1200 kwa nthawi yayitali kungakhale kovuta komanso kovulaza thupi. Minofu yaminyewa imatha kukhudzidwa.
Ubwino wa Zakudya Zakudya za Kalori 1200
Tiyeni tiwunikire maubwino akulu azakudya za kalori 1200:
- Mutha kudya chakudya chilichonse nthawi iliyonse.
- Palibe chifukwa chosiya chakudya chomwe mumakonda.
- Munthu akhoza kukhala ndi moyo wathunthu wosagwidwa ndi kukwiya, kutopa, kufooka ndi zina zomwe zimakonda njira zambiri zopatsa thanzi, zomwe malamulo ake amapereka zoletsa zambiri.
- Thupi silisowa zofunikira. Chinthu chachikulu sikuti upitirire pazipita analola nthawi zakudya.
- Kutaya thupi, monga lamulo, kumatha popanda kumva njala.
Zoyipa zama 1200 calorie diet
- Mwina cholemera, chogwirika kwa ambiri, kuipa kwa zakudya zama calorie 1200 ndikufunika koyang'ana nthawi zonse magome a kalori. Izi zimakhala zovuta makamaka mukamagwiritsa ntchito mbale zomwe zili ndi zinthu zambiri. Ngati nthawi zambiri mumayang'ana mankhwala ndi maso, zotsatira za kutsatira malamulo a njirayi sizingakhale zoonekeratu. Chifukwa chake mumakhala pachiwopsezo cholakwitsa ndikuchepetsa chakudyacho.
- Komanso, zakudya zopatsa mphamvu ma kalori 1200 mwina sizingakhale zoyenera kwa anthu omwe amayesetsa kuti achepetse kunenepa mwachangu ndipo akufuna kutaya, anene, makilogalamu 6-7 sabata limodzi. Mukawerengera zopatsa mphamvu, poyambira osakhala onenepa kwambiri, mwina mutha kutaya ma kilogalamu ambiri panthawi yonse yazakudya, ndiye kuti, pamwezi.
Kubwezeretsanso makilogalamu 1200
Ngati mukufuna kuchepetsa thupi pa zakudya zomwezo, mutha kuchita izi. Koma pambuyo, osachepera, kupumula kwa mwezi umodzi kuchokera tsiku lomwe chakudyacho chidatha. Pakudya pang'ono, muyenera kudya ma calorie ambiri, zomwe sizitanthauza kudya kwambiri (m'malo mwake, yesetsani kupewa izi). Potsatira malamulo a zakudya zopatsa thanzi komanso osapitirira kuchuluka kwa kalori, mwina mutha kusintha thupi lanu pang'ono mukakhala kuti simudya.