Zakudya zopatsa mphamvu 1500, masiku 10, -3 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 3 m'masiku 10.

Ma calorie apakati tsiku ndi tsiku ndi 1500 Kcal.

Kwa anthu omwe akufuna kuchepetsa thupi osakhala ndi njala komanso osachepetsanso zakudya zawo, zakudya zopatsa mphamvu ma calorie 1500 zidapangidwa. Ichi ndi chiwerengero cha mayunitsi mphamvu ayenera kudyedwa tsiku ndi tsiku amene akufuna kuonda motere. Chifukwa chake, masiku aliwonse asanu ndi awiri azakudya, mutha kutaya mpaka theka ndi theka mpaka ma kilogalamu awiri osafunikira.

Zofunikira za kalori 1500

Akatswiri azaumoyo amakhulupirira kuti munthu ayenera kudya makilogalamu 2000-2500 tsiku lililonse. Chizindikiro ichi chimadalira kulemera, jenda, moyo, thanzi, msinkhu ndi zina. Ngati munthu wamba amachepetsa zakudya zawo mpaka ma calories 1500, amayamba kuchepa thupi. Mwambiri, chakudyachi chimachokera pamawu awa.

Monga lamulo, kuonda pochepetsa ma calorie a menyu pachizindikiro ichi kumapezeka popanda kusintha zina ndi zina pazakudya. Koma kuti chakudya cha ma kalori 1500 chikhale chogwira ntchito momwe zingathere komanso osavulaza thanzi, tikulimbikitsidwa kuti musinthanenso menyu mwanjira inayake.

Chepetsani mafuta omwe mumadya. Ndi bwino kukana mafuta anyama, mayonesi, msuzi wamafuta ndi "anzawo" ena palimodzi. Komabe, mafuta ochepa, makamaka mafuta osakwanira, amayenera kutsalira pazakudya. Tsiku lililonse amaloledwa kudya mpaka 20 g wa mtedza mpaka 2 tbsp. l. mafuta a masamba.

Ndibwino kuti 50% yazosankha zanu ndizakudya zovuta, chifukwa zimakonzedwa ndi thupi nthawi yayitali. Pafupifupi 20% amachotsedwa pazakudya zopanda mafuta ambiri ndipo mpaka 30% amakhalabe mafuta.

Zakudya zopangidwa ndi mavitamini zimaphatikizapo:

- mpunga (makamaka bulauni), buckwheat;

- pasitala wolimba;

- tirigu wathunthu, mkate wa chinangwa;

- masamba osiyanasiyana (koma mbatata ziyenera kukhala alendo osowa patebulo panu);

- zipatso ndi zipatso (kupatula nthochi, mavwende, mphesa).

Mapuloteni kuti akhale bwenzi:

- nsomba zosiyanasiyana (kupatula nsomba, hering'i, sturgeon);

- nyama yowonda (mawere a nkhuku, kalulu, nyama yamwana wang'ombe, Turkey);

- mazira;

- mkaka ndi mkaka wowawasa wopanda mafuta otsika popanda zowonjezera zosiyanasiyana.

Ponena za zamadzimadzi, kutsindika, kuwonjezera pa madzi wamba, kuyenera kupangidwa pa tiyi, mankhwala azitsamba (yesani kumwa chilichonse chopanda shuga).

Ndi bwino kusiya kwathunthu pa 1500 kalori zakudya, kuwonjezera pa tatchula kale zakudya mafuta, tikulimbikitsidwa ku mitundu yonse ya maswiti, mtanda woyera, mowa, kudya chakudya ndi zina mkulu-kalori mankhwala.

Zakudya zimalimbikitsidwa kuti zizikhala zochepa. Idyani kangapo kanayi patsiku (kapena kuposa - 4). Ndikofunikira, monga nthawi zonse, kumwa madzi okwanira 5-1,5 malita. Ndibwino kuti mudye zakudya zomwe zimakhala ndi chakudya chochuluka mpaka maola 2-16. Ndipo simuyenera kudya chakudya musanagone. Pazakudya zopatsa mphamvu ma kalori 17, mutha kuchepa thupi bola bola kungotengera zomwe mukufuna.

Menyu yazakudya

Chitsanzo cha zakudya zopatsa mphamvu za kalori 1500 masiku khumi

tsiku 1

Chakudya cham'mawa: mazira owiritsa (ma PC 2); nkhaka kapena phwetekere; mkate wonse wambewu, wopaka ndi tchizi tchizi; Zitsamba tiyi.

Akamwe zoziziritsa kukhosi: 150 g wopanda mafuta kapena 1% kanyumba tchizi, kumene inu mukhoza kuwonjezera sinamoni; theka nthochi.

Chakudya: 2 tbsp. l. buckwheat; 2 cutlets kuchokera kuphika nkhuku yopanda mafuta; mkhaka.

Chakudya chamadzulo: mtedza 10 wamasamba.

Chakudya chamadzulo: saladi wosakhala wowuma (250 g), wothira 1 tsp. mafuta a masamba; nyama yowonda (mpaka 150 g).

tsiku 2

Chakudya cham'mawa: oatmeal m'madzi (50 g wa phala louma) ndi uchi wachilengedwe kapena kupanikizana kwa zipatso (1 tsp); chikho cha zitsamba kapena tiyi wobiriwira.

Akamwe zoziziritsa kukhosi: yogurt wachilengedwe (120 g); zipatso zilizonse (150 g).

Nkhomaliro: pasitala wolimba (150 g wokonzeka); 100 g fillet goulash; nkhaka ndi phwetekere saladi.

Chakudya chamasana: casserole yopangidwa ndi kanyumba kochepa mafuta, zipatso kapena zipatso (mpaka 150 g).

Chakudya chamadzulo: masipuni angapo achi Greek saladi (nkhaka, tsabola belu, tomato, azitona, feta tchizi); nsomba zophika (mpaka 150 g).

tsiku 3

Chakudya cham'mawa: omelet, yomwe ili ndi mazira awiri ndi zitsamba (imatha kukazinga 1 tsp yamafuta, kapena yotentha bwino kapena poto wowuma).

Akamwe zoziziritsa kukhosi: mkate wonse wambewu ndi tchizi tating'ono; chikho cha tiyi.

Chakudya: dzira lowiritsa; Msuzi wa masamba 200 ml, wophika popanda kuwotcha.

Chakudya chamasana: kanyumba kanyumba kochepa mafuta ndi kefir (150 g).

Chakudya chamadzulo: nsalu yophika nsomba (100-150 g) ndi saladi wa masamba angapo osakhala wowuma.

tsiku 4

Chakudya cham'mawa: 60 g wa oatmeal, wophika mu 120 ml ya mkaka wokhala ndi mafuta mpaka 1,5% (mutha kuwonjezera theka la nthochi ndi sinamoni ku mbale yomalizidwa kuti mulawe).

Akamwe zoziziritsa kukhosi: rye croutons (mpaka 40 g); mwatsopano cholizira madzi a lalanje (200 ml).

Chakudya chamasana: ratatouille, wopangidwa ndi biringanya yaying'ono, theka la zukini, phwetekere limodzi, tchizi tating'ono ta 50 g kapena tchizi wina wopanda mafuta; mpaka 100 g wa mawere a nkhuku yophika kapena yophika; chikho cha zitsamba kapena tiyi wobiriwira.

Chakudya chamasana: 6-8 zipatso zouma; tiyi ndi 1 tsp. uchi ndi kagawo ka mandimu.

Chakudya chamadzulo: nsalu yophika pollock kapena nsomba zina zopanda mafuta (pafupifupi 200 g); mpaka 250 g wa saladi yoyera kabichi, nkhaka zatsopano, zitsamba zosiyanasiyana ndi madontho ochepa a mafuta a masamba (makamaka maolivi).

tsiku 5

Chakudya cham'mawa: buckwheat yophika m'madzi (tengani 50-60 g wa phala louma); Tiyi ndi mandimu.

Akamwe zoziziritsa kukhosi: kapu ya mafuta otsika kapena mafuta ochepa ndi mkate wa coarse.

Chakudya: 3-4 tbsp. l. pasta yolimba ndi kuwonjezera kwa 1 tbsp. l. parmesan; 100 ga nkhuku yophika kapena yophika; phwetekere kapena nkhaka.

Chakudya chamasana: kanyumba kanyumba kochepa mafuta (mpaka 100 g) ndi 1 tsp. uchi kapena kupanikizana (kupanikizana).

Kudya: msuzi wa nkhuku wonenepa kwambiri (250 ml) ndi mkate wa rye 2-3.

tsiku 6

Chakudya cham'mawa: mpunga wophika (kuchuluka kwa tirigu wouma - osaposa 80 g); saladi wa nkhaka, phwetekere, kabichi woyera, wokhala ndi mafuta ochepa.

Akamwe zoziziritsa kukhosi: dzira lowiritsa; beets ang'onoang'ono owiritsa, omwe amathira mafuta azamasamba.

Chakudya chamadzulo: cutlet ya nsomba yampweya wambiri mpaka 100 g ndi 2-3 mbatata yaying'ono yophika.

Chakudya chamasana: mtedza wambiri; tiyi.

Chakudya chamadzulo: nyama yophika yophika nyama (pafupifupi 100 g) ndi tsabola waku Bulgaria.

tsiku 7

Chakudya cham'mawa: 2 tbsp. l. oatmeal yophika m'madzi kapena mkaka wopanda mafuta ambiri; 6-7 ma PC. ma apurikoti ouma kapena zipatso zina zouma, tiyi.

Akamwe zoziziritsa kukhosi: kapu ya yogati yopanda kanthu.

Chakudya chamasana: mbale ya supu yamafuta yotsika kwambiri (kapangidwe kake: mpaka 100 g wa nyama yanyama yopanda mafuta, 1-2 mbatata yaying'ono, theka la karoti, kotala la anyezi, zonunkhira zachilengedwe ndi zokometsera).

Chakudya chamasana: 150 g wa kanyumba wopanda mafuta komanso kapu ya tiyi wazitsamba (mutha kuwonjezera supuni 1 ya uchi kapena kupanikizana ku kanyumba tchizi kapena tiyi).

Chakudya chamadzulo: saladi wa 100 g wa mawere a nkhuku yophika, kabichi yoyera yofanana, 150 g nkhaka, zitsamba (mutha nyengo ndi mafuta).

tsiku 8

Chakudya cham'mawa: 3-4 tbsp. l. phala la buckwheat; kapu ya tiyi wobiriwira kapena wazitsamba.

Akamwe zoziziritsa kukhosi: madzi apulo (galasi); Ma cookies a 2 oatmeal kapena rye angapo kapena nyemba zonse.

Nkhomaliro: zakudya dolma (chisakanizo cha supuni 1 ya mpunga wophika, 120-150 g wa ng'ombe wothira pansi, magawo a anyezi odulidwa bwino, phwetekere laling'ono liyenera kukulungidwa m'masamba amphesa ndikuwotcha kwa mphindi pafupifupi 30 musakaniza madzi ndi phwetekere msuzi).

Chakudya chamasana: zipatso zochepa zouma; tiyi ndi 1 tsp. uchi ndi mandimu.

Chakudya chamadzulo: ma shrimp owiritsa 150 g; nkhaka-phwetekere saladi ndi amadyera.

tsiku 9

Chakudya cham'mawa: 3-4 tbsp. l. phira phala wophika m'madzi; dzira lowiritsa; tiyi.

Akamwe zoziziritsa kukhosi: 100 g wa mafuta ochepa; tiyi.

Chakudya chamasana: mbale ya msuzi wa masamba wophika wopanda mwachangu; ng'ombe yowonda (mpaka 100 g).

Chakudya chamasana: 3-4 walnuts.

Chakudya chamadzulo: 180-200 g ya fillet yophika kapena yophika; 1-2 tomato.

tsiku 10

Chakudya cham'mawa: 2 tbsp. l. oatmeal osakaniza zipatso zouma; zitsamba kapena tiyi wobiriwira.

Akamwe zoziziritsa kukhosi: dzira, yophika kapena yophika mu skillet youma; beets ang'onoang'ono owiritsa, omwe amathira mafuta azamasamba.

Chakudya: 3-4 tbsp. l. phala la buckwheat kapena mpunga; mpaka 100 g yophika kapena yophika nkhuku; masamba osakhuthala; chikho cha tiyi.

Chakudya chamasana: kapu yamadzi apulo; Ma cookies a 2 oatmeal kapena mkate wa rye.

Chakudya chamadzulo: ng'ombe yophika (pafupifupi 100 g); 4 tomato wamatcheri.

Zotsutsana ndi 1500 kalori zakudya

  • Amayi apakati ndi omwe akuyamwitsa, komanso achinyamata, sangakhale pachakudya chotere. Magulu awa a anthu amafunika kudya ma calories ambiri.
  • Zachidziwikire, sizingakhale zosafunika kukaonana ndi dokotala musanayambe kudya, makamaka ngati mungakhalepo kwa nthawi yayitali.

Ubwino wa Zakudya Zakudya za Kalori 1500

  1. Chimodzi mwamaubwino ofunika kwambiri pachakudya ichi ndikutaya thupi. Nthawi yomweyo, kuonda sikuphatikizidwa ndi kupsinjika kwa thupi.
  2. Ngati mungakonze menyu poganizira zomwe tafotokozazi, ndiye kuti ndi mafuta, osati minofu, misa yomwe imachoka. Izi ndizofunikira pathanzi komanso thupi.
  3. Njirayi siyimaphatikizidwa ndi kufooka komanso zochitika zina zosasangalatsa zomwe zingatidikirire ife ndi chakudya chochuluka.
  4. Pa zakudya zotere, mutha kukhala ndi anthu omwe akukhala moyo wokangalika.
  5. Ndibwinonso kuti menyu akhoza kupangika malinga ndi zomwe amakonda malinga ndi zakudya zomwe mumakonda.

Zoyipa zama 1500 calorie diet

  • Anthu ena sakhutitsidwa ndi zakudya zopatsa mphamvu ma kalori 1500, makamaka chifukwa kuchepa kwake kumachedwa kuchepa. Koma ziyenera kudziwika kuti ndikutaya thupi komwe kumalimbikitsa akatswiri.
  • Monga lamulo, okhawo omwe poyamba amakhala ndi chiwonetsero chambiri chowonjezera thupi amachepetsa thupi mwachangu pachakudya ichi.
  • Kudya kokhala ndi kalori kumafunikira dongosolo ndi masamu. Anthu ambiri zimawavuta kuzolowera kuti zakudya zonse ziyenera kuwerengedwa.
  • Zitenga nthawi kuti muphunzire kuwerengera zopatsa mphamvu "pamakina".
  • Chakudya m'malo osiyanasiyana kapena paphwando chingakhalenso chovuta, chifukwa pamenepo padzakhala kotheka kuwerengera zolakwika za kalori ndi cholakwika.

Kubwezeretsanso makilogalamu 1500

Ngati mukumva bwino, ngati mukufuna kuonda, mutha kupita kuzakudya zopatsa mphamvu za 1500 nthawi iliyonse.

Siyani Mumakonda