Zakudya zopatsa mphamvu 800, masiku 10, -6 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 6 m'masiku 10.

Ma calorie apakati tsiku ndi tsiku ndi 800 Kcal.

Mapulogalamu ochepetsa kuchepa kwama calorie amadziwika pakati pa zakudya. Ndipo sizosadabwitsa, chifukwa kuchepa kwama calorie azakudya zomwe zatsimikizika, pakakhala mavuto akulu ndi kagayidwe kake, kumapangitsa kuti muchepetse kunenepa.

Zakudya "ma calorie 800" mu sabata limodzi zimatha kuchotsa thupi lanu mapaundi atatu kapena asanu osafunikira. Kodi tiyenera kuwona chiyani pochepetsa kwambiri komanso bwino?

Zofunikira za kalori 800

Chimodzi mwazosankha zochepa zama calorie ndi zakudya zapamwamba - zimangotengera kuchepa kwa ma calories tsiku lililonse mpaka mayunitsi 800. Apa mutha kusankha zinthu mwakufuna kwanu. Inde, ndi bwino kusankha zakudya zathanzi komanso zopanda mafuta. Ngati mumadya zakudya zotsekemera komanso zowuma (zomwe, kawirikawiri, siziletsedwa ndi njira), mumakhala ndi chiopsezo chokhala ndi njala, chifukwa kuchuluka kwa chakudya kudzakhala kochepa. Pankhaniyi, thupi ndithudi kumva kusowa kwa zigawo zikuluzikulu zofunika kuti ntchito yonse ya izo.

Njira yachiwiri ndiyotsika kwambiri - zakudya zomanga thupi - zambiri "zanzeru". Poterepa, simuyenera kungodya zopatsa mphamvu 800, komanso mugwiritsenso ntchito masiku angapo a protein-carbohydrate, zomwe zingakuthandizeni kuti muchepetse thupi mwachangu komanso moyenera. Kusewera ndi mapuloteni ndi chakudya kumachepetsa thupi kuti lizingoyenda bwino, poopa kuyamba kwa nthawi ya njala. Odziwa bwino ma dieters amadziwa kuti pomwe boma limayamba, thupi silifuna kutaya kulemerako, kapena limachita pang'onopang'ono komanso monyinyirika.

Chofunikira chachikulu pazakudya ndikuti tsiku lina muyenera kudya chakudya choyenera cham'magazi, ndipo tsiku lotsatira, zinthu zomwe zili ndi mapuloteni. Koma chakudya chamadzulo, mulimonse, chiyenera kukhalabe mapuloteni, ngakhale masiku omwe timapereka kanjedza ku chakudya. Chakudya chokhala ndi mafuta ochepa kwambiri chimalola thupi kubweza nkhokwe yake ya amino acid. Zimalimbikitsa kuyaka bwino kwa mafuta osungira, kubwezeretsa minofu, khungu, kukula kwa tsitsi komanso misomali yamphamvu. Monga mukuonera, kudya koteroko sikumangowonjezera kuwonda koyambirira, komanso kuwongolera maonekedwe. Dziwaninso kuti zomanga thupi zimakhuta kwa nthawi yayitali kuposa zakudya zokhala ndi ma carbohydrate. Choncho, kudzakhala kosavuta kuti mugone, ndipo njala sidzakhala yovuta kwambiri (yomwe ili yofunika kwambiri ndi zakudya zochepa zama calorie).

Pamasiku apuloteni, mkaka wamafuta ochepa kapena ochepa mafuta ndi mkaka wowawasa, mazira a nkhuku, nyama ndi nsomba zamitundu yopanda mafuta ambiri, zakudya zam'nyanja zosiyanasiyana, masamba osawuma amaloledwa kudya (ndiko kuti, timayesetsa kusadya mbatata, kaloti, beets). Pamasiku amafuta, zakudya zimachokera ku mbewu monga chimanga, masamba aliwonse, zipatso ndi zipatso. Zogulitsa zonse ziyenera kudyedwa zosaphika, zophika kapena zophika. Ndikoletsedwa kugwiritsa ntchito mafuta aliwonse pazakudya izi.

Idyani panthawi ya zakudya zamapuloteni-carbohydrate zakudya "800 calories" ziyenera kukhala katatu patsiku. Chiwerengero chachikulu kwambiri zamagetsi chiyenera kudyedwa nthawi yopuma (ma calories 300), ndipo pachakudya cham'mawa ndi chamadzulo - musamadye zopitilira 250. Bonasi yosangalatsa kuchokera kwa akatswiri azakudya kwa okonda zakumwa zabwino kwambiri ndi chilolezo chodya kapu ya vinyo wouma wamphesa tsiku.

Tikulimbikitsidwa kuti muwone mtundu uliwonse wamtunduwu osapitilira milungu iwiri. Munthawi imeneyi, kuchepa thupi kumakhala pafupifupi makilogalamu 7-8. Kamodzi pamlungu, amaloledwa "kupumula" ndikuwonjezera zonenepetsa zamagulu azakudya zatsiku ndi tsiku mpaka ma 1200 mayunitsi. Ziribe kanthu momwe ungachepetsere komanso kuchepa kwamafuta a kalori 800, ngati ukufuna kuchepa, ndibwino kuti uzichita ukapuma. Zakudyazo zimachepetsedwa kwambiri, ndipo thupi silifunikira kuyesedwa kwakutali chonchi.

Zakudya zopatsa zakudya 800 zamafuta

Chitsanzo cha zakudya zopatsa thanzi "ma calories 800" masiku khumi

tsiku 1

Chakudya cham'mawa: oatmeal, yophika m'madzi (100 g okonzeka).

Chakudya: dzira la nkhuku yophika; 200 g wa kaloti watsopano; Nyanja zam'madzi ndi 1 tsp. uchi wachilengedwe.

Akamwe zoziziritsa kukhosi: 40 gramu muesli bar.

Chakudya chamadzulo: apulo; mkaka wopanda mafuta kapena kefir (200 ml).

tsiku 2

Chakudya cham'mawa: nthochi ndi saladi ya apulo.

Chakudya chamasana: saladi wophika mazira a nkhuku ndi 100 g wa tofu.

Chakudya chamasana: 30 g wa chiponde.

Chakudya chamadzulo: kanyumba kanyumba kochepa mafuta (100 g) ndi uchi (mpaka 2 tsp).

tsiku 3

Chakudya cham'mawa: 50 g wa buckwheat yophika ndi 100 g wa raspberries.

Chakudya chamadzulo: mkate wa rye (100 g) ndi dzira la nkhuku.

Chakudya chamasana: apulo wophikidwa ndi uchi ndi kapu ya mkaka wopanda mafuta ambiri.

Chakudya chamadzulo: saladi momwe timaphatikizira kabichi yoyera (100 g) ndi apulo yaying'ono.

tsiku 4

Chakudya cham'mawa: oatmeal (100 g) ndi uchi kapena kupanikizana (1 tsp).

Chakudya: 100 g ya cod ya nthunzi.

Chakudya chamasana: theka la mphesa zazikulu.

Chakudya chamadzulo: saladi wa 50 g wamchere, theka la nkhuku yophika ndi 1 tsp. kirimu wowawasa wamafuta ochepa.

tsiku 5

Chakudya cham'mawa: omelet yomwe ili ndi mazira a nkhuku awiri ndi mkaka wochepa kwambiri wamafuta.

Chakudya chamadzulo: chidutswa cha chifuwa chophika cha nkhuku (mpaka 200 g).

Chakudya chamasana: kapu ya cocoa ndi mkaka ndi keke imodzi ya oatmeal.

Chakudya chamadzulo: kanyumba kanyumba kochepa mafuta (100 g) ndi uchi (2 tsp).

tsiku 6

Chakudya cham'mawa: kanyumba wamafuta ochepa (100 g) ndi apulo limodzi; kapu ya tiyi kapena khofi wopanda shuga.

Chakudya chamasana: mbale (pafupifupi 250 ml) ya msuzi wosazinga wa masamba; 100 g wa nsomba zotentha; phwetekere watsopano ndi amadyera owazidwa ndi mandimu.

Chakudya chamasana: 200 ml ya kefir.

Chakudya: pafupifupi 250 g wa masamba.

tsiku 7

Chakudya cham'mawa: supuni zingapo za oatmeal ndi 1 tsp. uchi ndi zidutswa za zipatso; kapu ya tiyi / khofi yopanda shuga.

Chakudya chamadzulo: buckwheat (150 g); 200 g wa saladi wa masamba (sitigwiritsa ntchito mbatata); tiyi / khofi ndi mkaka.

Chakudya chamasana: lalanje; mafuta otsika kefir (200 ml).

Chakudya chamadzulo: masamba atsopano / owiritsa / otentha; dzira lophika la nkhuku ndi kapu yamkaka wosalala kapena kefir.

tsiku 8

Chakudya cham'mawa: mazira awiri; theka chikho cha yogurt yopanda kanthu; tiyi / khofi popanda zowonjezera.

Nkhomaliro: mphodza wa masamba (200 g); nkhuku yophika yophika (100 g); msuzi wa phwetekere (200 ml).

Chakudya chamasana: 150 g saladi kuchokera kumasamba aliwonse osakhala wowuma.

Chakudya chamadzulo: chidutswa cha nsomba yophika kapena yophika (100 g); 200 g wa masamba owiritsa / otentha (mbatata saloledwa); kapu ya kefir.

tsiku 9

Chakudya cham'mawa: saladi (timagwiritsa ntchito peyala, pichesi ndi nthochi yaying'ono), wokhala ndi yogurt; tiyi / khofi wopanda shuga.

Nkhomaliro: mbatata yophika (200 g); nkhaka ndi phwetekere saladi, mutha kuwonjezera 1 tsp. wowawasa zonona mafuta osachepera; nthochi.

Chakudya chamasana: nkhaka zingapo zatsopano; chikho cha tiyi / khofi wopanda shuga.

Chakudya chamadzulo: saladi ya 300 g wamasamba osakhala wowuma; dzira lowiritsa ndi kapu yamkaka wopanda mafuta kapena kefir.

tsiku 10

Chakudya cham'mawa: 150 g wopanda yogurt; Khofi wa tiyi.

Chakudya: 100 g wa nyama yophika yophika kapena nyama ina yowonda; 150 g wa zukini ndi kolifulawa stewed.

Zakudya zoziziritsa kukhosi: kefir (pafupifupi 200 ml).

Chakudya chamadzulo: 150 g wa nsomba zilizonse zophika zophika; tiyi wopanda shuga.

Chitsanzo cha zakudya zopatsa mphamvu zopatsa mphamvu ma calorie 800

Sankhani njira imodzi.

Mapuloteni menyu

Chakudya cham'mawa:

- mafuta ochepa (100 g) ndi supuni ya kirimu wowawasa wamafuta ochepa ndi kapu ya tiyi kapena khofi (mutha kuwonjezera mkaka wambiri pakumwa);

- mazira owiritsa (ma PC 2); tiyi / khofi ndi mkaka.

Kudya:

- 200 g wa ndiwo zamasamba zopanda wowuma; 140-150 g yophika nkhuku yopanda khungu;

- Msuzi wa 250 ml (wopanda Frying) wa masamba ndi nkhuku;

- 2 mazira owiritsa, saladi wa tsabola wa belu, nkhaka ndi phwetekere (timagwiritsa ntchito chidutswa chimodzi cha masamba), chopepuka pang'ono ndi kirimu wowawasa kapena mafuta achilengedwe.

Kudya:

- saladi wosakaniza wowuma (300 g); dzira lowiritsa; mafuta otsika kefir kapena mkaka (galasi);

- 150 g wa mafuta ochepa kanyumba tchizi ndi 200 ml ya kefir yemweyo (mutha kuwonjezera 0,5 tsp ya uchi kapena kupanikizana pakudya);

- nyama yophika yophika nyama (100 g), 300 g wamasamba osakhala wowuma, kapu yamkaka wopanda mafuta kapena kefir;

- 150 g ya nsomba yophika kapena nsomba zomwezo.

Zakudya zam'madzi

Chakudya cham'mawa:

- 40 g wa oatmeal, wophika m'madzi (mutha kuwonjezera 100 ml ya mkaka wopanda mafuta kapena apulo yaying'ono); tiyi kapena khofi;

- pichesi, nthochi ndi saladi ya peyala wokhala ndi mafuta ochepa a yogurt, khofi kapena tiyi.

Kudya:

- 200 g mbatata yophika, nkhaka, phwetekere ndi belu tsabola saladi ndi 1 tbsp. l. wowawasa zonona mafuta osachepera;

- 3 tbsp. l. buckwheat, 200 g wamasamba aliwonse osakhala wowuma ndi chipatso chimodzi (kupatula nthochi).

Kudya: sankhani chakudya chilichonse chamadzulo.

Zotsutsana ndi 800 kalori zakudya

  1. Contraindications kutsatira zakudya otsika kalori mimba ndi mkaka wa m'mawere, matenda aakulu pa exacerbation ndi.
  2. Komanso, ndizosatheka kukhala pa njira ya "800 calories" yochepetsera thupi nthawi ya ma virus ndi matenda ena ophatikizidwa ndi kufooka, ndipo atangochita opaleshoni.
  3. Akatswiri azaumoyo amati kudya komwe kumachepetsa kwambiri kudya kwa caloric kumatha kuyambitsa vuto la kagayidwe kachakudya mwa achinyamata, ndipo azimayi opitilira 40, m'malo mwake, amakhala othandiza.
  4. Ndikofunika kwambiri kukaonana ndi dokotala musanayambe kutsatira malamulo azakudya.

Ubwino wa Zakudya Zakudya za Kalori 800

  1. Zakudya zama kalori 800 zimakupatsani inu zakudya zomwe mumakonda pazosankha, muyenera kungochepetsa mavoliyumu awo. Ngati chakudyacho chikukonzedwa bwino, thupi silidzalandidwa zigawo zikuluzikulu ndipo lidzagwira bwino ntchito panthawi yochepetsa.
  2. Mutha kupanga zakudya kutengera zomwe mumakonda. Palibe chifukwa chotsatira zomwe mwasankha.
  3. Potsatira zakudya, mutha kusewera masewera olimbitsa thupi, thupi limakhala ndi mphamvu zofunikira zolimbitsa thupi. Mapuloteni okwanira omwe ali pamndandandawo amatulutsa minofu, kuwalepheretsa kusakhazikika komanso kuwotcha pakuchepetsa.
  4. Zakudya zomwe zimalowa mthupi zimadyetsa ubongo, zimakupulumutsani ku mphwayi, kukwiya komanso zovuta zina zomwe zingachitike chifukwa cha zakudya.
  5. Chakudya chokhala ndi ulusi wazomera chimadzaza m'mimba ndikupewa kulakalaka njala.
  6. Zakudya za mkaka zidzawonjezera calcium.
  7. Zakudya zamapuloteni-zimam'thandiza kupewa mapiri, momwe thupi limayamba kusungitsa malo osungira mafuta, m'malo motentha.
  8. Chakudya chochepa cha kalori chimakuthandizani kuti muchepetse kuchepa kwakanthawi kochepa.

Zoyipa zama 800 calorie diet

  • Vutoli nthawi zambiri limafunikira kuwerengera zopatsa mphamvu ndikulemera magawo.
  • Komanso, chakudya cha alendo ndi malo odyera chimatha kukhala vuto, pomwe zopatsa mphamvu zimatha kuyesedwa ndi diso lolakwika.
  • Musapitirire nthawi yololeza kudya, apo ayi mavuto ndi thanzi ndi thupi angabuke.

Kubwezeretsanso makilogalamu 800

Mutha kubwereza maphunziro a kalori 800, ngati mukufuna kuonda, mutha miyezi iwiri kapena itatu mutatha.

Siyani Mumakonda