Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 3 m'masiku 14.
Ma calorie apakati tsiku ndi tsiku ndi 1400 Kcal.
Nutritionists adawerengera kuti ndikugwiritsa ntchito mphamvu tsiku lililonse 1400 zopatsa mphamvu, mutha kutaya mapaundi owonjezera a 5-6 pamwezi. Pazakudya zotere, simudzamva njala ndikuyika thanzi lanu pachiwopsezo.
Zofunikira pazakudya
Lamulo la 1400 Calorie limakupatsani mwayi wodya chakudya chilichonse. Koma kuti apereke thupi ndi zofunika zinthu, m`pofunika kuti atchule mu zakudya Taphunzira nyama ndi nsomba, masamba ndi zitsamba, zipatso ndi mabulosi mankhwala, mkaka ndi wowawasa mkaka. Chepetsani kudya zakudya zofulumira, zakudya zosavuta, zowotcha ndi zowotcha, shuga, soda, mowa, timadziti tosakhala tachilengedwe.
Ndikoyenera kudya kasanu patsiku, kukonzekera menyu kuti chakudya chamadzulo chikhale pafupifupi maola 5 magetsi asanazime. Kotero kuti sizovuta kugona ndi m'mimba yopanda kanthu, patatsala pang'ono kuti mupumule usiku, mukhoza kumwa mkaka wowawasa wakumwa wamafuta ochepa.
Musaiwale kumwa madzi oyera (1,5-2 malita patsiku). Ndibwino kwambiri kuwonjezera uchi wachilengedwe ku tiyi ndi khofi m'malo mwa shuga.
Ndi bwino kutsatira zakudya zotere kwa miyezi 3-4. Ngati mukufuna kuonda pang'ono, maphunziro a zakudya akhoza kuchepetsedwa.
Ngati kulemera sikutsika kwa milungu ingapo, onjezani zopatsa mphamvu kwa masiku 7-10 mpaka pafupifupi 1800 mayunitsi amphamvu, ndiyeno muchepetsenso mpaka 1400 zopatsa mphamvu. Zotsatira zake zidzawoneka bwino ngati mukuchita masewera olimbitsa thupi m'mawa, Pilates kapena yoga.
Mukatuluka m'zakudya, pang'onopang'ono onjezerani ma calories anu ndikuwunika kulemera kwanu. Pambuyo pakuwonda, muyenera kufikira tanthauzo la golide - zopatsa mphamvu za tsiku ndi tsiku, pomwe zowonetsa zolemetsa zidzakhala zokhazikika.
Chitsanzo cha zakudya zama calorie 1400 kwa milungu iwiri
tsiku 1
Chakudya cham'mawa: zikondamoyo za zukini (150 g); theka la galasi la apricot ndi karoti mwatsopano; dzira la nkhuku yophika; chicory kumwa mkaka.
Chakudya cham'mawa: apulo wophika wodzaza ndi tchizi chamafuta ochepa; yogurt yachilengedwe (150 ml).
Chakudya chamasana: mbale (pafupifupi 250 ml) supu ya dzungu-karoti ndi tomato, belu tsabola, zitsamba; 150 g nsomba za nsomba zophikidwa pansi pa mphete za anyezi; saladi ya katsitsumzukwa kotentha ndi kaloti watsopano (100 g), wothira ndi yogati yachilengedwe kapena kefir; kapu ya blueberries compote.
Chakudya chamadzulo: nthochi; 120 g muesli, wothira ndi yogurt; tiyi wobiriwira.
Chakudya chamadzulo: nkhuku kebab (100 g); saladi wa tomato, tsabola wa belu, zitsamba (150 g).
tsiku 2
Chakudya cham'mawa: phala la mpunga (100 g); nsomba yophika kapena yophika (50 g); kudula masamba osawuma (100 g); cocoa ndi mkaka.
Chotupitsa: saladi ya zipatso ndi mabulosi (150 g), kuphatikizapo sitiroberi ndi nthochi imodzi.
Chakudya chamasana: supu ya broccoli puree (250 ml); 100 magalamu a nyama ya ng'ombe (kuphika popanda mafuta); saladi wa kolifulawa wowotcha, anyezi wobiriwira ndi radish wolemera 150 g (gwiritsani ntchito chakumwa chilichonse cha mkaka wothira pakuvala); kudula compote.
Chakudya chamadzulo: peyala; theka la chikho cha yogurt yamafuta ochepa.
Chakudya chamadzulo: moussaka (biringanya zophikidwa mu uvuni, tsabola wa belu, kolifulawa, anyezi ndi 100 g ya ng'ombe); tiyi.
tsiku 3
Chakudya cham'mawa: mbatata yophika (100 g); nkhaka kapena tomato; 150 g carpaccio ku nsomba ndi masamba; kapu ya koko wokhala ndi mkaka wopanda mafuta ochepa.
Chakudya cham'mawa: apulo wophika ndi kapu ya yoghurt yamafuta ochepa.
Chakudya chamasana: mbale ya nandolo; 200 g wophika choyika zinthu mkati tomato (kudzaza: osakaniza nthaka ng'ombe, mpunga ndi anyezi); kapu ya peyala ndi apulo compote.
Madzulo akamwe zoziziritsa kukhosi: 70 g zouma zipatso; seagulls ndi mandimu.
Chakudya chamadzulo: 100 g mapuloteni ndi shrimp omelet; masamba a letesi; tiyi ndi 1 tsp. uchi.
tsiku 4
Chakudya cham'mawa: lilime la ng'ombe yophika (70-80 g); nsomba zam'madzi (150 g); kapu ya madzi a apricot.
Chotupitsa: mphesa (150 g); tiyi ndi uchi kapena kupanikizana.
Chakudya chamasana: msuzi wa kabichi wamasamba (250 ml); 200 g casserole (gwiritsani ntchito broccoli ndi nyama yowonda minced); 100 g ya saladi ya daikon ndi zitsamba (mukhoza kukongoletsedwa ndi yogurt kapena kefir); kapu ya jamu compote.
Chakudya chamadzulo: apulo; yogurt yamafuta ochepa (120 ml).
Chakudya chamadzulo: chidutswa cha nyama yowonda (100 g); 150 g tomato-nkhaka saladi atavala yogurt; tiyi wa rosehip.
tsiku 5
Chakudya cham'mawa: 200 g wa buckwheat, tchizi chamafuta ochepa ndi mazira; 100 g saladi ndi maapulo; 150 ml nthochi yatsopano ndi kiwi; kapu ya latte.
Chakudya cham'mawa: apulo wophika wodzaza ndi ma currants; 150 g ufa ndi yogurt.
Chakudya chamasana: 250 ml ya supu ndi nkhuku fillet dumplings; 200 g choyika zinthu sikwashi (kudzaza: mpunga, kaloti, anyezi ndi Taphunzira pansi ng'ombe); tomato; madzi a lalanje (200 ml).
Chakudya chamadzulo: 70 g prunes; seagulls ndi chidutswa cha mandimu.
Chakudya chamadzulo: 100 g ya nsomba za jellied; nandolo zobiriwira (100 g); tiyi ndi mkaka.
tsiku 6
Chakudya cham'mawa: mbatata yophika (150 g); 100 g saladi wa beets ndi wobiriwira nandolo, okoleretsa ndi mandimu; theka la galasi la madzi a makangaza; tiyi / khofi ndi mkaka.
Akamwe zoziziritsa kukhosi: nthochi.
Chakudya chamasana: 250 ml ya supu ya kohlrabi; Nsomba za nsomba zophikidwa mu madzi a phwetekere (150 g); 100 g kusakaniza zukini, kaloti ndi anyezi; compote yowuma ya apricot.
Madzulo akamwe zoziziritsa kukhosi: peyala ndi theka chikho cha otsika mafuta yogurt.
Chakudya chamadzulo: 100 g kalulu fillet stewed mu yogurt; 150 g saladi ya Chinese kabichi, katsabola, arugula ndi adyo.
tsiku 7
Chakudya cham'mawa: 150 g omelet (dzira azungu, bowa ndi zitsamba); mkhaka; karoti ndi madzi a apulo (150 ml).
Chakudya cham'mawa: 120-130 g wa curd wopanda mafuta ndi apulo wodulidwa; Tiyi ndi mandimu.
Chakudya chamasana: 250 ml ya msuzi wobiriwira kabichi; 150 g ng'ombe dolma (ng'ombe, mpunga, anyezi); saladi ya kohlrabi, radish, yogurt yamafuta ochepa (100 g).
Chakudya chamadzulo: lalanje; kefir (200 ml).
Chakudya chamadzulo: 150 g wa curd pudding ndi sipinachi; kaloti grated ndi yogurt saladi (150 g); tiyi.
tsiku 8
Chakudya cham'mawa: 70-80 g wa lilime la ng'ombe yophika; saladi (nkhaka ndi letesi) zokometsera ndi yogurt wamba; madzi a apricot; khofi ndi mkaka.
Chotupitsa: 2 kiwis ang'onoang'ono; kanyumba kakang'ono ka mafuta (120 g).
Chakudya chamasana: 250 ml ya champignon wosakazinga ndi supu ya Zakudyazi; ng'ombe yophika kapena yophika (100 g); 150 g sliced nkhaka, tomato; compote yowuma ya apricot.
Chakudya chamadzulo: nthochi; tiyi wobiriwira.
Chakudya chamadzulo: chifuwa cha nkhuku yophika (100 g); masamba ophika opanda wowuma (150 g); tiyi ndi mkaka.
tsiku 9
Chakudya cham'mawa: dzira lophika; 150 g saladi ya yophika shrimp, nkhaka ndi sipinachi, okoleretsa ndi yogurt.
Chotupitsa: 120 g ya kanyumba tchizi ndi apulo; tiyi.
Chakudya chamasana: mbale ya cod ndi supu ya masamba; chidutswa cha kolifulawa casserole, ng'ombe pansi ndi zitsamba (130 g); tomato watsopano; madzi a kiranberi (galasi).
Chakudya chamadzulo: nthochi; yogurt yamafuta ochepa kapena kefir (150 ml).
Chakudya chamadzulo: ng'ombe yophika (100 g); 130-150 g wa sauerkraut vinaigrette, masamba ophika (mbatata, kaloti, beets), anyezi, zitsamba, owazidwa ndi mafuta a masamba; tiyi wokhala ndi mkaka wopanda mafuta ambiri.
tsiku 10
Chakudya cham'mawa: 100 g casserole ya dzira mapuloteni, anyezi, phwetekere ndi udzu winawake; chidutswa cha tchizi pa mkate wonse wa tirigu; 150-200 ml ya madzi a karoti.
Chotupitsa: lalanje; 200 ml yodyera (kukwapula kefir ndi kiwi).
Chakudya chamasana: mbale ya supu ndi bowa, mbatata, muzu wa udzu winawake ndi anyezi; 100 g fillet ya hake kapena nsomba zina zophikidwa pansi pa mphete za anyezi; 150 magalamu a masamba osakhala wowuma saladi atavala ndi yogurt; compote wofiira currant.
Chakudya chamadzulo: nthochi; mkaka ndi sitiroberi kanyumba (200 ml).
Chakudya chamadzulo: 70-80 g wa lilime la ng'ombe yophika; 150 g saladi ya sipinachi, nkhaka ndi zitsamba (gwiritsani ntchito yogati kapena kefir kuvala); tiyi wobiriwira.
tsiku 11
Chakudya cham'mawa: ng'ombe yophika (100 g); 200 g masamba masamba (nkhaka, tsabola belu, zitsamba, letesi); kapu ya koko ndi mkaka.
Chakudya: peyala ndi theka la galasi la yogurt.
Chakudya chamadzulo: 250 ml ya supu yamasamba ndi masamba (gwiritsani ntchito tsabola, kaloti, tomato, zitsamba); 100 g casserole (sakanizani nyama yowonda ndi broccoli)
Chakudya chamadzulo: mpaka 70 g wosakaniza zoumba ndi mtedza; tiyi wobiriwira ndi mandimu.
Chakudya chamadzulo: 100 g flounder fillet stewed mu madzi a phwetekere; masamba a tsabola ndi letesi (150 g); tiyi.
tsiku 12
Chakudya cham'mawa: sangweji yopangidwa kuchokera ku chidutswa cha mkate ndi tchizi wopanda mafuta ochepa; madzi a lalanje (150 ml); tomato watsopano; tiyi ndi 1 tsp. uchi.
Chotupitsa: apulo wophika ndi theka la galasi la yogurt ndi chimanga.
Chakudya chamasana: supu ya kabichi pa sauerkraut (250 ml); turkey fillet (100 g), stewed ndi magawo a phwetekere ndi zitsamba; 150 g wa kohlrabi saladi ndi amadyera, okoleretsa ndi mandimu; compote yowuma ya apricot.
Madzulo akamwe zoziziritsa kukhosi: 70 g zouma zipatso ndi kapu ya tiyi.
Chakudya chamadzulo: nyama za ng'ombe zokhala ndi mafuta ochepa ndi msuzi wa phwetekere (100 g); mchere (150 g); 200 ml ya zakumwa za chicory ndi ginseng.
tsiku 13
Chakudya cham'mawa: 70 g wa lilime la ng'ombe yophika; 150 g saladi, kuphatikizapo beets yophika ndi nandolo; 150 ml madzi a nthochi; cocoa ndi mkaka.
Chotupitsa: nthochi; kapu ya kefir ndi sitiroberi (200 ml).
Chakudya cham'mawa: 250 ml ya msuzi wopangidwa kuchokera ku tomato, anyezi, udzu winawake, tsabola wa belu, zitsamba; 100 g wa chifuwa cha nkhuku chophikidwa ndi bowa; 150 g ya Peking kabichi saladi, zitsamba, nkhaka, otsika mafuta yogurt; compote (200 ml).
Chakudya chamadzulo: decoction ya peyala ndi rosehip.
Chakudya chamadzulo: 100 g casserole (sakanizani kolifulawa ndi ng'ombe yamphongo); 150 g wa letesi (timagwiritsa ntchito phwetekere, nkhaka ndi zitsamba); tiyi ndi 1 tsp. uchi.
tsiku 14
Chakudya cham'mawa: chidutswa cha mkate (30 g) ndi 50 g wa nsomba yophikidwa pang'ono; 150 g masamba osakhuthala; 150 ml ya madzi a lalanje.
Chakudya: 2 kiwi ndi mafuta ochepa (120 g).
Chakudya chamadzulo: 250 ml ya supu, yomwe imaphatikizapo kaloti, tomato, zukini, zitsamba; 100 g nyama yankhumba; nyemba zobiriwira (130-150 g); 200 ml ya prune compote.
Chakudya chamadzulo: apulo; 120 ml ya yogurt yamafuta ochepa.
Chakudya chamadzulo: mazira owiritsa (2 ma PC.), Odzaza ndi bowa; 150 g saladi wa grated kaloti, kohlrabi, owazidwa masamba mafuta ndi mandimu; tiyi ndi mkaka.
Zindikirani... Atangotsala pang'ono kugona, ngati muli ndi njala, kumwa 1% kapena otsika mafuta kefir (mpaka 200 ml).
Contraindications
- Azimayi apakati ndi oyamwitsa, ana, achinyamata, okalamba, komanso othamanga ndi anthu omwe amachita masewera olimbitsa thupi kapena amaganizo sayenera kutsatira zakudya za calorie 1400.
- Ndi bwino kuonda moyang'aniridwa ndi dokotala ngakhale kulemera kwanu koyamba ndi 20 kapena kuposa kilogalamu kuposa yachibadwa. Inu (osachepera kumayambiriro kwa kuonda) mudzafunika mayunitsi amphamvu kwambiri kuposa momwe akulimbikitsira njira.
Ubwino wa Zakudya Zakudya za Kalori 1400
- Mutha kupanga zakudya momwe mukufunira. Sikofunikira konse kusiya zakudya zomwe mumakonda, ngakhale ufa ndi zakudya zotsekemera, mumangofunika kuchepetsa kuchuluka kwazakudya zovulaza komanso zopatsa mphamvu kwambiri.
- Kudya kwapang'onopang'ono kumakupulumutsani ku njala yakuthwa komanso, chifukwa chake, chikhumbo chochoka panjira yochepetsera thupi.
- Zopatsa mphamvu zama calorie pazakudya ndizokwera kwambiri, mosiyana ndi zakudya zina. Chifukwa chake, simudzakumana ndi kufooka, mphwayi, kusinthasintha kwamalingaliro ndi mawonekedwe ofanana omwe amasokoneza njira yochepetsera thupi. Mudzatha kukhala ndi moyo wathunthu, mukudya zakudya zokoma komanso zosiyanasiyana.
- Mudzakhala ndi chizoloŵezi chabwino chosadya mopambanitsa kwa nthaŵi yaitali.
Kuipa kwa zakudya
- Zoyipa za njira ya "1400 calories" zikuphatikizapo kuti sizingatheke kuti zigwirizane ndi anthu omwe akufunafuna zotsatira zowonda mwamsanga.
- Anthu otanganidwa angavutike kudya zakudya zochepa chifukwa cha nthawi ya ntchito.
- Kuti mukhale ndi zakudya zogwira mtima, muyenera kukhala ndi mphamvu komanso kuleza mtima, kuphunzira matebulo a calorie ndikugula sikelo yakukhitchini.
Kubwezeretsanso makilogalamu 1400
Mutha kubwereranso ku zakudya izi nthawi iliyonse. Chinthu chachikulu ndikumvetsera thupi lanu.