Mukati
- Chii chinonzi 1000 calorie chikafu
- Kudya uku ndekwaani?
- 1000 calorie kudya zvakavanzika
- Zvakanakira uye Zvakaipa zve1000 Calorie Diet
- 1000 macalorie ekudya zvinodiwa
- 1000 yekudya menyu macalorie
- Contraindications
- Kubatsirwa kweiyo 1000 Calorie Kudya
- Kukanganisa kweiyo 1000 koriori chikafu
- ZVOKUDYA ZVINOBVUMIRWA UYE ZVINORAMBIKWA
- Kudzorerazve 1000 macalorie
Iwe unoda here kuonda uye uchingodya chero chikafu chaunoda? Zvinogoneka! Kudya kwe "1000 macalorie" kunouya kubatsira avo vari kurasikirwa uremu vasingade kusiya chikafu chavanofarira. Mitemo yakakosha yeiyi nzira yekushandura chimiro ndeyekuti iwe unogona kugadzira chikafu nekufunga kwako, asi iwe unofanirwa kuchengeta mukati meiyo yakatarwa zuva nezuva koriori yekudyiwa.
Chii chinonzi 1000 calorie chikafu
Sezvaungafungidzira, chinangwa chekudya uku ndechekusadya zvinopfuura 1000 macalorie pazuva. Zvakawanda here kana zvishoma?
Paavhareji, kudya kwekoriori kumukadzi inenge 2000 makorikori pazuva, uye kumurume 2500. Iyi ndiyo shoma yatinoda kuchengetedza hupenyu. Kureva kuti mutumbi uchada kuchekwa zvakanyanya womanikidzwa kushandisa zvaunenge wachengetera zuva rekunaya kwemvura.
Zvechokwadi, iyi haisi iyo yehutano hwehutano, ndicho chikonzero kudya kwekoriori-kuderedza kudya, kunyange zvazvo vachipa migumisiro yekukurumidza munguva pfupi, hazvikurudzirwi kuteverwa kwenguva yakareba. Chaizvoizvo, nekuti zvakanyanya kuoma kuzvipa iwe hutano hwakanaka nenhamba shoma yemacalorie.
Kudya uku ndekwaani?
Izvo zvatove zvataurwa pamusoro apa kuti kudya kwakadaro kunofanira kurapwa nekuchenjerera. Asi usakurumidza kuvhunduka uye kusiya zvirongwa zvako, nokuti dzimwe nguva kunyange vanachiremba vanorayira kudya kwakadaro. Zvechokwadi, kune mamwe mapoka:
- Vanhu vane BMI (Body Mass Index) vanopfuura 30. Kureva, kufuta;
- vane chirwere cheshuga vakafuta;
- Vanhu vasingakwanisi kuvhiyiwa kana kuongororwa nekuda kwekurema.
Muchiitiko ichi, nguva yakawanda yekudya inenge mavhiki gumi nemaviri. Kana dambudziko riri rimwe rekuwedzera crease padumbu, saka haufanirwe kuomerera kune iyi regimen kweanopfuura mavhiki mashoma.
1000 calorie kudya zvakavanzika
Chakavanzika chikuru chekudya uku ndechekutarisira kudya pane 1000 makori. Asi kangani iwe uchadya uye ndezvipi zvekudya - hazvina basa. Nekudaro, iyo rondedzero yezvakanyanya kukodzera zvigadzirwa (yakaderera-calori) zvese zviripo, asi isu tichazotaura pamusoro peizvi zvishoma gare gare.
Asi ngatitarisei mamwe mazano achakubatsira kuti utsungirire kudya uku nerukudzo uye nechiremera:
- Tanga waona chiremba wako;
- Isa iyo application yekuverengera macalorie, nekuti kune akawanda akawanda ayo eese kuravira uye ruvara.
Inogona kuiswa pafoni kana komputa. Zvose zvakafanana, chinhu chikuru ndechokuzvidzidzisa kuunza zvokudya zvose zvinodyiwa ipapo. Zvichiri nani pane kunyora zvese pasi mubhuku. Kunyangwe, kana iwe uchida kuita zvese nenzira yechinyakare, saka enda nazvo;
- Kana iwe wakatosarudza kuenda pakudya uku, zvino zvidzidzise kunyatsoverenga zvinyorwa zvezvigadzirwa;
- Tenga chiyero chekicheni. Izvi zvichabatsira zvikuru kudzora zvikamu;
- Inwa mvura yakakwana;
- Bvisa zvokudya zvine high glycemic index (chingwa chena, mbatatisi, shuga, mupunga wakachena, pasta, chokoreti yemukaka) kubva pakudya;
- Bvisa trans mafuta (bhotoro, margarine) kubva mukudya kwako. Mafuta ane hutano anofanira kungopa 20% yemakori ako ezuva nezuva;
- Ita imwe cardio. Vachamhanyisa chiyero chekupisa macalorie.
Zvakanakira uye Zvakaipa zve1000 Calorie Diet
Usati wazvisarudzira wega kuti unoda chikafu ichi, ongorora zvakanakira nezvakaipira zvatakagadzira pano:
zvayakanakira
- Kukurumidza kurasikirwa uremu;
- Miitiro yekudya ine utano;
- Hupenyu hurefu;
- Mukana wakaderera we oncology;
- Mukana muduku wezera-ane chokuita neuropi kuora;
- Kuvandudzwa kwebasa rekubereka.
Minuses
- Musoro uye dzungu;
- Kushaya simba uye kuneta. Ndicho chikonzero nei zvisingabviri kuita zvemitambo kunyanya kushingaira. Maximum - kufamba nekukurumidza;
- Inogona kukanganisa mametabolism, endocrine, digestive, moyo uye hutachiona hwehutachiona;
- Ichi chikafu hachina kukodzera kushandiswa kwenguva refu.
1000 macalorie ekudya zvinodiwa
Iwe unogona kushandisa chero chero chaunoda, asi inokodzera mune iyo calorie yakajairwa ye1000 mayunitsi. Zvechokwadi, kusimbiswa kunofanira kunge kuchiri pane yakaonda, yakaderera-calori, zvokudya zvine utano. Zvikasadaro, kunyangwe kudya chikafu chine mashoma emagetsi mayuniti, asi akakwira-calorie uye asina hutano (semuenzaniso, chikafu chekukurumidza kana masiwiti), unoisa panjodzi yekunyima muviri zvinhu zvinobatsira uye kumutsa matambudziko ehutano. Kuwanda kwezvokudya zvakadaro, pamwe chete nezvokudya zvakakangwa, zvigadzirwa zveupfu chena, muffin, carbonated drinks, doro rinofanira kuderedzwa. Zvichiri nani, vasiye zvachose kwenguva yekudya. Zvakakosha kuti menyu ine miriwo yakakwana, michero, michero, nyama yakaonda nehove, mukaka wakaderera-mafuta. Zadza mafuta nekapuni imwe kana maviri emafuta emiriwo pazuva uye zviri nani usapisa. Semubairo wekuda uye kusimba, iwe unogona kuita chimwe chezvaunofarira chikafu. Funga nezvezvaunoda kudya (taura, candy kana soseji) uye, waverenga macalorie avo emukati, wedzera pane chikafu.
Kuenderera mberi ne1000 koriori yekudya haina kukurudzirwa kwemazuva anopfuura manomwe, zvikasadaro metabolism inogona kudzikira. Mushure mevhiki rekudya, kana iwe uchida kuenderera uchidzikisa huremu, ingo wedzera koriori yekudya kwezuva nezuva kwete zvakanyanya (kusvika ku1200-1300 magetsi emagetsi). Chero zvazvingaitika, hazvina kukodzera kuwedzera zvakanyanya "kukosha" kwechikafu. Ita izvi zvishoma nezvishoma kuti usatyisidzira muviri uye kuwandisa mudumbu.
Pane 1000 koriori yekudya, zvakanakisa kudya chidimbu chikafu. Imi mose muchamhanyisa metabolism uye mozopa runyararo pakurasikirwa nehuremu nekuda kwekugara muchidya chikafu mudumbu. Pasina mubvunzo, zvakanaka mu "kupwanya" uye nenyaya yekuti mudumbu unodzikira, kujairira kugamuchira zvidimbu zvidiki zvekudya.
Ive neshuwa yekunwa mvura (ingangoita 1,5 litita zuva nezuva). Kutanga, iyo (inonyanya kukosha) inobvumidza muviri kudzivirira nengozi mamiriro ekushaya mvura mumuviri. Uye chechipiri, mvura "ichanyengera" mudumbu, ichizadza mavhoriyamu ayo, izvo zvinoita kuti zvive nyore kuguta nechikafu chidiki.
Edza kuronga kudya kwako pamberi, ipapo iwe haugone "kukanda" mamwe macalorie mauri. Dhinda tafura yekoriori yezvinhu zvako zvekudya uye wozvitumira munzvimbo ine mukurumbira. Iwe unogona zvakare kushandisa sarudzo yemenyu pazasi.
Nutritionists vanorayira kugadzira chikafu nenzira yekuti kudya kwemangwanani kuve nekudya kwakapfuma muprotein yakaonda. Zvigadzirwa zvemukaka kana zvakaviriswa, mafuta mashoma kana mafuta mashoma isarudzo dzakanaka. Zvinobatsira kudya kwemangwanani nezviyo zvakasiyana-siyana, zviyo zvezviyo.
Kwemasikati, zvinokurudzirwa kudya muto usina mafuta, chimedu chenyama kana hove (hove) yakabikwa isina kuwedzera mafuta, uye saladhi yemuriwo.
Manheru, zvinokurudzirwa kuisa pfungwa pane zvakaonda mapuroteni zvigadzirwa. Kwekudya kwemanheru, unogona kubika kana kubika nyama kana hove, uchiperekedza kudya nekadiki kabhohydrates ine utano (somuenzaniso, mupunga).
Snack pane yakaderera-mafuta kottage chizi, kefir, chero matsva achangosvinwa majusi, pamwe nemichero yakachena nemiriwo. Usati waenda kunorara, kuti uwane kubatwa nehope zvakanyanya, unogona kunwa kapu yetii nepasipuni yeuchi kana michero yaunofarira yakaoma.
Kwevhiki yekudya 1000 macalorie pazuva, zvirinani 2-3 zvisingadiwe makirogiramu anodyiwa.
Tinounza kwauri kutarisisa sarudzo dzinofungidzirwa pamenu yeiyo "1000 macalorie" ekudya.
Sarudzo Nha. 1
- Kudya kwemangwanani: yakaderera-mafuta kottage chizi (2 mashupuni) uye chimedu chechingwa nhema kana che rye.
- Chechipiri mangwanani emangwanani: apuro kana peya.
- Kwekudya kwemasikati: mbiya diki yemuto wemuriwo isina kukangwa; 100 g yenyama yekuku yakabikwa; mapuniki mashoma eisina-starchy yemuriwo saladhi kana 3 tbsp. l. yakabikwa miriwo.
- Manheru masikati snack: 2 walnuts.
- Kudya kwemanheru: 100-120 g yehorwheat porridge; yakabikwa kana yakabikwa huku zai; chikamu chesaradhi kubva kuucucumber, tomato, lettuce uye zvakasiyana magidhi.
- Kunonoka kudya kwemanheru: kana iwe uine nzara, unogona kudya imwe kiyiyo yepasi-ine mafuta curd
Sarudzo Nha. 2
- Kudya kwemangwanani: yai rakabikwa; chimedu che rye kana chingwa nhema, chakazorwa mafuta (10 g); girazi remukaka (kana zvichidikanwa, unogona soy kana coconut); hafu yemuzambiringa.
- Kudya kwemangwanani kwechipiri: 2 mapuramu kana maviri maapuriko.
- Kwekudya kwemasikati: yakabikwa kana kubikwa yakaonda nyama yemombe (inenge 80 g); miriwo yakabikwa mumvura (200 g); girini yemiriwo saladhi (150 g).
- Masikati snack: mukaka wakasviba (200 ml).
- Kudya kwemanheru: yakabikwa mazamu ehuku (kusvika 100 g); mapasipuni akati wandei emiriwo yakabikwa uye hafu yegirazi yemukaka une mafuta mashoma.
- Kunonoka kudya kwemanheru: nguva pfupi usati warara, unogona kuzviputira negirazi remafuta mashoma-kefir.
Sarudzo Nha. 3
Izvi zvigadzirwa zvinoda kupedzwa mukati memaawa 6:
- - 400 g yemiriwo (tinotarisa pane zvisiri-starchy zvigadzirwa);
- - chimedu chechingwa (kusvika ku40 g);
- - 300 g yemichero;
- - huku yezai, yakabikwa kana kubikwa mune yakaoma pani;
- - 10-15 g yemafuta;
- - yakaonda nyama, yakabikwa isina kuwedzera mafuta (150 g).
Sarudzo Nha. 4
- Kudya kwemangwanani: yakabikwa huku zai; chimedu chechingwa che rye, chakazorwa netaundi yakatetepa yefuta; hafu yemuzambiringa; mukaka wakakora (200 ml).
- Kudya kwemangwanani kwechipiri: compote isina shuga (200 ml).
- Kwekudya kwemasikati: 80 g yenyama yakabikwa yakabikwa; saladhi yemiriwo isiri-starchy (200 g); ziso diki renzombe.
- Masikati snacker: chimedu chechingwa che rye (unogona kuzora mafuta zvishoma) nechidimbu chechizi; kusvika pamamirimita mazana mashanu emukaka wakasviba.
- Kudya kwemanheru: yakaonda nyama yakabikwa (80 g); wemagaka uye madomasi saladhi (200 g); hafu yegirazi yemukaka wakaderera mafuta; mandarin dhadha.
Sarudzo Nha. 5
- Kudya kwemangwanani: girazi remukaka une mafuta mashoma.
- Kwekudya kwemasikati: 150 g yenyuchi dzakabikwa kana bhinzi; 100 g nyama kana hove, yakabikwa pasina kuwedzera mafuta; 2 tbsp. l. buckwheat kana mupunga ne400 g yemiriwo yakabikwa (tarisa pane yakaderera-macalori ayo).
- Manheru masikati snack: bhanana kana maapuro maviri madiki.
- Kudya kwemanheru: mbiya yemuto wakaderera-mafuta kana muto wemuriwo usina kukangwa; girazi remafuta ane yogati kana kefir (unogona kuinwa ikozvino kana padyo nenguva yekurara).
Sarudzo Nha. 6
- Kudya kwemangwanani: kofi / tii nemukaka; chingwa chezviyo chose.
- Kwekudya kwemasikati: chimedu chehove yakabikwa yakabikwa uye madiki madomasi.
- Yakachengeteka, apuro.
- Kudya kwemanheru: kusvika ku200 g yeakaderera-mafuta curd pamwe nekuwedzera kwejamu (anenge 30 g); kapu yekocoa ine mukaka wakaderera-mafuta.
Sarudzo Nha. 7
- Kudya kwemangwanani: yakabikwa kana yakabikwa huku zai; tii kana kofi ine mukaka yakawedzerwa.
- Kwekudya kwemasikati: muto wemuriwo; chimedu chehove yakaonda yakabikwa.
- Manheru masikati: maapuro madiki maviri.
- Kudya kwemanheru: 150 g ye celery saladi uye akasiyana magidhi uye iwo akaenzana akaenzana akabikwa kana akabikwa huku fillet.
Sarudzo Nha. 8
- Kudya kwemangwanani: tii ine 1 tsp. huchi kana kofi nemukaka.
- Kwekudya kwemasikati: 150 g yeiyo yakabikwa veal fillet uye yakaenzana iyo porridge yebhakkwheat; 2-3 madiki madomasi.
- Masikati masikati: maapuro maviri.
- Kudya kwemanheru: mbiya yemuto une mafuta mashoma; kusvika ku150 g ye0% mafuta akachekwa nemaapuro.
Sarudzo Nha. 9
- Kudya kwemangwanani: 2 mazai akabikwa uye 2 chingwa chezviyo zvakakwana.
- Kwekudya kwemasikati: 100 g ye salmon yepinki yakabikwa uye hafu yekapu yemuto muto.
- Kudya kwemanheru: ingangoita 100 g yehuku yakabikwa uye 200 g yemagaka-tomato saradhi nemishonga.
Sarudzo Nha. 10
- Kudya kwemangwanani: bhakoni rakaonda (100 g); Kofi yetii.
- Kwekudya kwemasikati: 200 g yemuto wakaderera-mafuta uye apuro.
- Masikati tudyo: girazi reiyo isina yogati kana mashoma ematafura emafuta akaderera cottage chizi.
- Kudya kwemanheru: mbatatisi yakabikwa; anosvika 200 g yehuku yefillet, yakabikwa kana yakabikwa; sauerkraut (100 g).
Sarudzo Nha. 11
- Kudya kwemangwanani: mapunipuni akati wandei emafuta epasi cottage chizi nekuwedzera kwemishonga chimedu chechingwa chisina mbiriso.
- Snack: apuro uye akatiwandei epistachios.
- Kwekudya kwemasikati: mbiya yemuto wakagadzirwa chero, kunze kwemapatatisi, miriwo; yakabikwa huku huku (50 g); 2 tbsp. l. Buckwheat porridge; mutsva wemagaka; compote isina shuga.
- Kudya kwemasikati: nzeve diki yechibage chakabikwa.
- Kudya kwemanheru: 80 g yehuku yakabikwa isina ganda; mapuniki akati wandei eayo chero yemiriwo yakabikwa, kunze kwemapatatisi; 200 ml kefir.
Sarudzo Nha. 12
- Kudya kwemangwanani: 3 tbsp. l. oats akakungurutswa akabikwa mumukaka une mafuta mashoma michero miviri kana maapurikoti akaomeswa.
- Snack: chitsama che raspberries.
- Kwekudya kwemasikati: mbiya yemuto wekakichi 100 g yehove dzakaonda dzakabikwa; 2 tbsp. l. mupunga; tomato; michero isina kutapira inonwa kubva kuma berries (girazi).
- Masikati snack: 2 walnuts kana chero chisina-starchy muchero.
- Kudya kwemanheru: 100 g hove yehove yakabikwa mumapepa; wemagaka uye madomasi saladi; girazi remukaka wakakomberedzwa kana yogati isina chinhu.
Contraindications
Vana, vachiri kuyaruka, vanhu vakura, mushure mekuvhiyiwa, vakadzi vane nhumbu uye vanokamwisa, vanhu vanoita basa rakaoma, uye vatambi havafanirwe kutevedzera 1000 koriori chikafu.
Kubatsirwa kweiyo 1000 Calorie Kudya
- Iko hakuna kurambidzwa kwakasimba pane chero chikafu. Rega mune zvishoma, asi iwe unogona kushandisa zvese.
- Kudya uku kunoenderana nesainzi: isu tinopisa simba rakawanda kupfuura isu tinodya uye kurasikirwa nehuremu
- Izvo zvinokurudzirwa zvidimbu zvidimbu zvinokurudzira kuonda pasina nzara yakaoma.
- Nemenyu yakanyatsorongwa uye usinga wedzere nguva yekudya, hautore muviri wezvinhu zvakakosha.
Kukanganisa kweiyo 1000 koriori chikafu
- Kugara pane 1000 koriori chikafu kunogona kunetsa pakutanga nekuda kwekuda kweku "kuyera" zvese chikafu chaunodya. Hazviwanzo kugoneka kunyatsonzwisisa zviri mukati mekoriori zveimwe chigadzirwa, kunyanya inotengwa munzvimbo yekudyira.
- Kana iwe ukasanyora pasi kudya kwacho kuitira kuti paine nzvimbo yakakwana mukati mayo yehuwandu hwakakwana hwezvikafu zvine hutano, muviri unogona kutarisana nekushomeka kwezvinhu izvo zvinoda kushanda zvakajairika.
ZVOKUDYA ZVINOBVUMIRWA UYE ZVINORAMBIKWA
Sezvambotaurwa pamusoro apa, hapana chikafu chinorambidzwa mukudya uku, zvisinei, kana iwe uchida kukwana mu1000 makorikori pasina kugumira kune akati wandei echizi uye bhotoro masangweji, saka zvimwe zvinojairika zvikafu zvinofanirwa kubviswa.
Kubvumidzwa
- Miti (kunze kwembatatisi);
- Fruits;
- Nyama yakabikwa kana yakabikwa;
- Hove yakabikwa kana yakabikwa;
- Chingwa chegorosi rose;
- Low-calorie dairy products;
- Nuts mune zvishoma;
Inorambidzwa
- Chingwa chena;
- Zvibereko zvakaomeswa;
- Mafuta (muriwo nemhuka) muhuwandu hwakawanda;
- Sweets;
- Snacks (chipisi, nzungu, mhodzi);
- Pasta;
- Zvigadzirwa zvemukaka zvine mafuta (chizi);
Kana iri doro, kana iwe uchida chaizvo, unogona kunwa rimwe girazi. Chinhu chikuru ndechekutarisa macalorie. Hint, doro uye waini yakaoma zvine yakaderera macalorie emukati. Uye yeuka kuti nzira yekugadzirira inokosha zvikuru. Kunyange iyo yakaderera-calori chigadzirwa inorega kuva yakadaro kana yakakangwa mumafuta. Zviri nani kubika kana kubika chikafu. Iyo mbiri boiler ingave nzira yakanaka yekubuda, asi iwe unozofanirwa kujaira kune chaiyo kuravira kwechikafu.
Kudzorerazve 1000 macalorie
Kana iwe uchida kurasikirwa nemapaundi akawanda, iwe unogona kudzikisa iwo macalorie zvemukati zvekudya zvakare, asi zvirinani maviri kana matatu mavhiki mushure mekuguma kwekudya.
سلام تا حالا کسی رژیم 1000کالری گرفته که جواب داده باشه؟ چه طور بوده و لطف کنید تجربش رو به من بگید ممنون میشم.