Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 1200 Kcal.
1200 macalorie inzira inoshanda yekurasikirwa uremu. Nemenyu yakanyatsogadzirwa, inokubvumira kuti uremerwe uremu pasina kuunza muviri mumamiriro ekunetseka. Iwe unoda kurasikirwa nekirogiramu imwe (kana kupfuura) pavhiki uye usununguke kusarudza zvigadzirwa zvaunoshandisa? Ipapo iyi chaiyo yekudya ichave yako nzira yehupenyu munzira inoenda kune chimiro chemuviri wezviroto zvako. Uye kana uremu pakutanga huchipfuura zvakajairwa, ipapo nzira yekurasikirwa uremu ichaenda nekukurumidza.
1200 macalorie ekudya zvinodiwa
Sezvo iwe uchinzwisisa kubva pazita reiyi nzira, iwe uchafanirwa kutora nezve mazana maviri nemazana macalorie zuva nezuva kuti udzike uremu. Kune akawanda akawanda macalorie matafura pamambure. Mazhinji anoratidza kukosha kwehutano kwete chete chimwe chigadzirwa, asi kunyange dhishi rese. Prinda iwo pachako, uye enda!
Nei chaizvo nhamba iyi? Huwandu hwemakoriyori, maererano nemhedzisiro yevakawanda vanoremekedzwa vezvehutano, hwakakwana kudzikisa huremu uye panguva imwe chete husingavhiringidze kushanda kwese kwemuviri. Iwe haungatyisidzi muviri nezvirango zvakapinza, mushure meizvozvo, sezvamunoziva, muviri, nekusiyana, uchifunga kutanga kwenguva yenzara, nechero chakanyanyisa muchikafu, ichiedza kuunganidza makirogiramu matsva pazuva rinonaya.
Kuderera kwakaderera kwecaloric kudya kwenguva yakati rebei kunogona kutungamira kukuvharirwa kwemetabolism uye kugadziriswa kwemhasuru yemhasuru. Mutumbi mune ino kesi unongoshaya simba uye unoedza kuutora kubva chero pazvinogoneka.
Iwe unogona kudya chero chikafu pane 1200 koriori chikafu. Asi, hongu, iwe unofanirwa kuseka chikafu chako pane zvine hutano, zvakaderera-koriori chikafu. Kana iwe uchida kudya kutapira kwako kwaunofarira, zvibvumire iwe zvishoma.
Gadzira menyu nenzira yekuti muviri ugone kuguta nezvinhu zvaunoda kuti zvishande zvakajairika, iyo yainotora kubva kuchikafu. Kuderedza uremu nekudya, semuenzaniso, mamwe maswiti, pamwe achabudirira, asi zano iri rine mukana wese wekutungamira muviri kushomeka kwezvinhu zvinobatsira uye, semhedzisiro, zvichikonzera kutadza kushanda pabasa rayo. Sezvineiwo, ugere pakudya kwe1200 koriori, iwe unofanirwa kuronga chikafu chako kuti zvinononoka makabhohaidhiretsi mune yemazuva ese menyu angangoita 55%, mapuroteni ane hutano - 15%, uye 30% - mafuta. Zvakare, mukana wakakura wemafuta unofanirwa kunge uri wekutanga wemuriwo, nepo paine mhuka dzinoverengeka - 3-5%.
Zvinokurudzirwa kudya zvishoma. Izvi zvinobatsira kwete chete kuchengetedza metabolic maitiro achishanda, asi zvakare dzivisa yakasimba kunzwa nzara. Kana iri yenguva yeiyo 1200 koriori chikafu, nyanzvi hadzikurudzire kugara pamakamuri akawanda esimba kwemazuva anopfuura makumi matatu.
Ive neshuwa, pamusoro pezvinwiwa sekufunga kwako (tii isina kofi uye kofi zvinobvumidzwa kunwa chero huwandu), unofanirwa kunwa anosvika 2 litita emvura yakachena zuva nezuva.
Paunobuda muchikafu ichi, unofanirwa zvishoma nezvishoma kuwedzera koriori yekudya. Zvinokurudzirwa kuti urege kuwedzera huwandu hwezuva nezuva macalorie neanopfuura 150-200 mauniti mazuva ese mashoma. Zvirinani, zviite vhiki rega rega uye woongorora huremu hwako, mushure mekuverenga koriori yako yaunodya, isingakwanise kudarika. Izvo zvakakoshawo kuti uzive kuti kudzikisira njodzi yekuwanazve mapaundi akarasika kuburikidza nekuedza kwekudya, zvirinani kuunza macalorie matsva nekuwedzera chikafu chine mapuroteni akaonda uye makabhureti-akaburitsa makabhohaidhiretsi (pane zvihwitsi, muffini, zvinwiwa zvine shuga , nezvimwewo).).
Muenzaniso Kudya pane 1200 koriori chikafu kwemazuva gumi
1 zuva
Chikudya chamangwanani chikamu chekaroti uye kabichi saladhi yakasaswa nejusi remoni nemafuta emiriwo.
Snack: tii kana kofi ine mukaka neuchi kana shuga (yekutanga sarudzo inosarudzika).
Kwekudya kwemasikati: kusvika ku100 g yenyama yehuku yakabikwa kana yakabikwa; mbatatisi shoma, iyo inogona kurungwa nemadonhwe mashoma emafuta emiriwo; green tea.
Masikati snack: yakaderera-mafuta yogati isina zvinowedzera kana kefir.
Kudya kwemanheru: anenge 200 g yehove dzakabikwa; saladhi ine chena kabichi, akasiyana magidhi, cucumber, yakavhenganiswa nejusi remoni.
2 zuva
Kudya kwemangwanani: 1 mazai ehuku, yakabikwa kana yakakangwa isina mafuta; chimedu chechingwa che rye; tomato; Kofi yetii.
Snack: apuro.
Kwekudya kwemasikati: chikamu chemafuta akaderera ehuku muto nemakwenzi; cucumber-kabichi saladhi ine ndimu muto uye mafuta emiriwo.
Manheru snack: green tii ine ndimu uye huchi hushoma hwehunhu.
Kudya kwemanheru: yakabikwa huku zamu kusvika ku150 g.
3 zuva
Kudya kwemangwanani: kadiki (kusvika 100 g) nekuzadza kwaunofarira; Chinwiwa cheranjisi.
Snack: green tea ine uchi.
Kwekudya kwemasikati: chidimbu chidiki chehove yakabikwa kana kubikwa mukambani yemashizha lettuce uye akasiyana mahebhu, akarungwa nemafuta emuorivhi uye muto webharisamu.
Manheru masikati snack: yakabikwa apuro.
Kudya kwemanheru: ingangoita 100 g yechiropa chemombe yakabikwa uye 2 tbsp. l. buckwheat yakabikwa mumvura.
4 zuva
Kudya kwemangwanani: girazi reyoga yogati neuchi nehupuni yeoatmeal (kana muesli isina shuga); tii.
Snack: orenji kana 2-3 tangerines.
Kwekudya kwemasikati: mapuniki maviri emupunga wakabikwa uye kuisirwa yemagaka-madomasi saladhi.
Masikati tudyo: tii kana kofi uye zvidimbu zvidimbu zve-yakaderera-mafuta yakaoma chizi (kana ingangoita 100-120 g yeakaderera-mafuta cottage chizi).
Kudya kwemanheru: sausage yakabikwa ine mafuta mashoma; 1 tbsp. l. pizi dzakasvibirira uye zvakafanana huwandu hwebhakkwheat kana imwe porridge paunofunga.
5 zuva
Kudya kwemangwanani: omelet yemazai maviri nemishonga; Kofi yetii.
Snack: apuro.
Kwekudya kwemasikati: chimedu chehove yakabikwa uye mashoma maspuni e grated karoti uye kabichi saladhi yakasaswa nemuto webharisamu.
Masikati snack: chidiki chidiki chemaapurikoti akaomeswa pamwe netii.
Kudya kwemanheru: saradhi yekabichi nyowani, matomatisi, magaka, miriwo, yakarungwa nemuto mutsva wemoni nemafuta emiriwo.
6 zuva
Kudya kwemangwanani: mbiriso, yakazorwa mafuta zvishoma; kapu yetii.
Snack: girazi remuchangobva kusvinwa muto wemaapuro.
Kwekudya kwemasikati: 2 tbsp. l. porridge yako yaunofarira uye kusvika ku100 g yemazamu ehuku yakabikwa kana kubikwa; tii kana kofi.
Kudya kwemasikati: inenge 150 ml ye yoghurt yechisikigo isina zvinowedzerwa.
Kudya kwemanheru: karoti uye lettuce, yakarungwa nemafuta emuorivhi uye muto wemonimu; anenge 50 g e-low-fat cottage cheese; tii.
7 zuva
Kudya kwemangwanani: mbiya yemapfunde porridge ine mawoko ako mashoma aunofarira; Kofi yetii.
Snack: peach hombe.
Kwekudya kwemasikati: ndiro yemuriwo wemuriwo; mashoma mashupuni ebhero pepper saladhi, chena kabichi uye akasiyana magidhi, akasaswa nemafuta emiriwo; tii.
Masikati snack: girazi remafuta asina mafuta kefir.
Kudya kwemanheru: chidimbu (kusvika ku80 g) yehuku yefillet, yakabikwa kana yakabikwa; imwe yakabikwa kabichi netii.
8 zuva
Kudya kwemangwanani: mupunga porridge yakabikwa mumvura; chimedu chechizi chakaoma uye chidimbu chidiki chezviyo zvakakwana kana chingwa che rye; tii kana kofi ine mukaka.
Snack: peya.
Kwekudya kwemasikati: sorrel-based kabichi muto (2 madiki madiki); kusvika 100 g yehove yakabikwa yakabikwa; cucumber uye tomato; girazi remucheka usina kutapira.
Masikati snack: kefir kana yakasikwa yogati isina zvinowedzerwa (kusvika 200 ml).
Kudya kwemanheru: mashoma maspuni wepasta yakaoma, yakarungwa nemaoko mashoma eshabby hard cheese; arugula uye lettuce, yakavhenganiswa nemadonhwe mashoma emafuta emuorivhi.
9 zuva
Kudya kwemangwanani: mazai akachekwa kubva kumazai maviri ehuku; chimedu chechingwa che rye; 100 g yemuriwo saladhi uye kapu yekocoa.
Snack: inosvika 200 g yetisi (izvo zvikamu: chibage chakakangwa, matomatisi nyowani, chena kabichi); hafu yegirazi yeyoga yogati uye tangerine.
Kwekudya kwemasikati: mbiya yebeetroot, kwaunogona kuwedzera mamwe matapiri; akati wandei makabichi anotenderera uye asiri-starchy miriwo (anosvika 200 g) maererano nekuravira kwako; tii kana kofi.
Yakachengeteka, apuro.
Kudya kwemanheru: anosvika 150 g yehove yakabikwa kana yakabikwa hove; chimedu chechingwa che rye uye macitrus e dessert.
10 zuva
Kudya kwemangwanani: zvidimbu zviviri zvechingwa che rye (imwe inogona kudyiwa nejamu kana jamu, uye yechipiri nechidimbu chakaonda che ham kana nyama yakasendama); 2 g yemagaka uye madomasi saladi nemafuta emuorivhi; kapu yekocoa.
Snack: ingangoita 150 ml yemafuta mashoma kefir pamwe nekuwedzera kwepuniki yeoat bran.
Kwemasikati 100 g yakabikwa turkey; kusvika 200 g yeapuro-celery-karoti saladhi; 250 ml yemukaka wakaderera-mafuta.
Manheru masikati tudyo: 1 kiwi uye nezve mazana maviri emamirimita e yoghurt yakagadzirirwa kumba.
Kudya kwemanheru: 2 mbatatisi yepakati, yakabikwa muyunifomu yadzo; nyanya nyanya; girazi risina mafuta kana 1% kefir.
Contraindications kune 1200 koriori chikafu
- Saka nekudaro, iyo 1200 calorie yekudya haina contraindication, sezvo pasina kurambidzwa kwakasimba mairi kunogona kukanganisa zvakanyanya mamiriro emuviri. Iwe unongoda kugadzira menyu, sarudza zvigadzirwa, uchifunga nezvemunhu hunhu uye zvinodiwa zvemuviri.
- Ichokwadi, mune yayo yakachena fomu, chikafu ichi hachikurudzirwe vakadzi vane nhumbu, panguva yekuyamwisa, vachiri kuyaruka. Muzviitiko izvi, muviri unoda mamwe mayuniti emagetsi pane kukurudzirwa nehunyanzvi. Kana iwe uri wechimwe chezvikamu izvi, usati watanga kudya zvinoenderana nemitemo yemaitiro acho, bata chiremba wako kuti uone huwandu hwesimba raunoda zvakananga. Izvo zvinodikanwa kuti utarise ese ma nuances ehurumende yemuviri kugadzira menyu iyo ichabatsira kwete chete kurasikirwa uremu, asi zvakare kwete kukuvadza hutano, izvo zvave kunyanya kukosha.
- Zvakare, yakakwira koriori koridho inofanirwa kutevedzwa kune avo vanotamba mitambo. Paunopisa huwandu hwakawanda hwe macalorie nekuda kwekuita muviri, unogona kushaya simba.
- Kurarama nemitemo yenzira dzekoriori mazana maviri nemazana maviri kwenguva yakareba kunogona kunge kwakaoma uye kuchikuvadza muviri. Tsvina yemhasuru inogona kukanganiswa.
Kubatsirwa kweiyo 1200 Calorie Kudya
Ngatiratidzei mabhenefiti akakosha eiyo 1200 koriori chikafu:
- Iwe unogona kudya chero chikafu chero nguva yezuva.
- Iko hakuna kudikanwa kwekusiya chako chaunofarira chikafu.
- Munhu anogona kurarama hupenyu hwakazara usinga nzwe kushatirwa, kuneta, kushaya simba uye zvimwe zvinofarirwa izvo zvinozivikanwa nenzira dzakawanda dzehutano, iyo mirau inopa kumwe kuomeswa kwakasimba.
- Muviri haushaikwe zvakakosha zvikamu. Chinhu chikuru ndechekuti usapfuure yakanyanya kubvumidzwa nguva yekudya.
- Kuderedza uremu, sekutonga, kunoenda pasina kunzwa kwakanyanya kwenzara.
Kukanganisa kweiyo 1200 koriori chikafu
- Zvichida iyo inorema, inobatika kune vakawanda, kusakosha kweiyo 1200 calorie kudya ndiko kudiwa kwekugara uchitarisa matafura ekoriori. Izvi zvinogona kunyanya kuoma kana uchishandisa ndiro dzine zvinhu zvakawanda. Kana iwe uchiwanzoongorora zvigadzirwa neziso, mugumisiro wekutevera mitemo yeiyi nzira inogona kunge isingaonekwi. Saka unoisa panjodzi yekukanganisa nekurerutsa chikafu.
- Zvakare, chikafu chekoriori chiuru nemazana chingasave chakakodzera kune vanhu vanoedza kudzikira uremu nekukurumidza uye vanoda kurasikirwa, toti, 1200-6 kilograms muvhiki imwe chete. Kana uchiverenga macalorie, uine pekutanga isina kunyanya kurema kufutisa, zvinokwanisika kuti iwe ucharasikirwa nemakirogiramu akawanda kwazvo panguva yese yekudya, ndokuti mumwedzi.
Kudzorerazve 1200 macalorie
Kana iwe uchida kurasikirwa nehuremu zvakare pane iwo iwo kudya, iwe unogona kuita izvi. Asi mushure mekunge, zvirinani, zororo remwedzi kubva pazuva rekudya rakapera. Munguva yekuzorora kwekudya, iwe unofanirwa kudya macalorie mazhinji, izvo hazvireve kunyanyisa kudya (asi, edza kudzivirira izvi). Nekutevera iyo mirairo yekudya zvine musoro uye isingapfuure iyo yakakurudzirwa koriori yekudyiwa, zvingangoita kuti iwe unozogona kushandura muviri wako zvishoma zvishoma kana iwe usiri pane chikafu.