Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 1400 Kcal.
Nutritionists vakaverenga kuti neine simba rezuva nezuva rekushandisa mazana zana emakoriori, unogona kurasikirwa ne1400-5 mamwe mapaundi pamwedzi. Pakudya kwakadai, hauzonzwa nzara uye kuisa hutano hwako panjodzi.
Zvido zvekudya
Iyo 1400 Calorie Rule inobvumidza iwe kushandisa chero chikafu. Asi kuti upe muviri nezvinhu zvinodiwa, zvakakosha kupinza mukudya nyama yakaonda nehove, miriwo nemiriwo, michero uye berry zvigadzirwa, mukaka nemukaka wakaoma. Deredza kudyiwa kwechikafu chekukurumidza, chikafu chiri nyore, zvinhu zvakabikwa uye zvakabikwa, shuga, soda, doro, zvinwiwa zvisiri zvechisikigo.
Zvinokurudzirwa kudya ka5 pazuva, kuronga menyu kuitira kuti kudya kwemanheru kuve kwemaawa mana magetsi asati abuda. Zvekuti hazvisi zvinonetsa kurara uine dumbu risina chinhu, nguva pfupi pamberi pehusiku hwekuzorora, unogona kunwa mukaka wakasvinwa wemukaka wemafuta mashoma.
Usakanganwa kunwa mvura yakachena (1,5-2 litita pazuva). Kune hutano hwakanyanya kuwedzera huchi chaihwo kune tii nekofi pane shuga.
Inokurudzirwa kutevedzera chikafu chakadai kwemwedzi 3-4. Kana iwe uchida kudzikira huremu zvishoma, iyo kosi yekudya inogona kuderedzwa.
Kana huremu hwacho husingadonhe kwemavhiki akati wandei, wedzera macalorie kwemazuva manomwe kusvika kumazana mazana mapfumbamwe emagetsi, wozodzikamisa zvakare kusvika pamazana mazana mana emakoriori. Mhedzisiro yacho inozoonekwa zvakanyanya kana iwe uchiita zvekurovedza mangwanani, Pilates kana iyo yoga.
Paunenge uchibuda mukudya, zvishoma nezvishoma wedzera koriori yako yekudya uye wongorora huremu hwako. Mushure mekudzikira huremu, iwe unofanirwa kusvika kune iyo yegoridhe zvinoreva - iyo yemazuva ese macalorie zvemukati, pane izvo zviremera zviratidzi zvichave zvakagadzikana.
Muenzaniso we 1400 koriori chikafu kwemavhiki maviri
Day 1
Kudya kwemangwanani: pancakes zucchini (150 g); hafu yegirazi yeapurikoti uye karoti nyowani; yai yakabikwa; chicory chinwiwa nemukaka.
Snack: yakabikwa apuro yakarongedzwa neakaderera-mafuta cottage chizi; yogati yakasikwa (150 ml).
Kwekudya kwemasikati: mbiya (inenge 250 ml) manhanga-karoti muto nematomatisi, bhero mhiripiri, miriwo; 150 g salmon fillet yakabikwa pasi pemhete dzeeiii; saradhi yeasparagus yakanyoroveswa uye matsva makarotsi (100 g), yakarungwa neyoga yogati kana kefir; girazi reblueberry compote.
Manheru masikati: bhanana; 120 g muesli, yakarungwa ne yogati; green tea.
Kudya kwemanheru: huku kebab (100 g); saladhi yemadomasi, bhero mhiripiri, miriwo (150 g).
Day 2
Kudya kwemangwanani: mupunga porridge (100 g); hove yakabikwa kana yakabikwa (50 g); kucheka kwemiriwo isina starchy (100 g); cocoa nemukaka.
Snack: michero uye bheri saradhi (150 g), kusanganisira mahabhurosi uye bhanana repakati.
Kwekudya kwemasikati: broccoli puree muto (250 ml); 100 gramu nyama yemombe (kubika pasina mafuta); saladhi yekoliflower yakanyoroveswa, girini eiii uye radish inorema 150 g (shandisa chero chinwiwa chemukaka chakanwiwa kupfeka); Prune compote.
Masikati snack: peya; hafu yekapu yeiyo yakaderera-mafuta yogati.
Kudya kwemanheru: moussaka (eggplant yakabikwa muovheni, bhero mhiripiri, kolifulawa, hanyanisi uye 100 g pasi nyuchi); tii.
Day 3
Kudya kwemangwanani: mbatatisi yakabikwa (100 g); cucumber kana tomato; 150 g carpaccio kubva salmon nemiriwo; kapu yekocoa ine mukaka wakaderera-mafuta.
Snack: apuro yakabikwa uye girazi reiyo yakaderera-mafuta yogati.
Kwekudya kwemasikati: mbiya yemuto wepizi; 200 g yakabikwa matomatisi akabikwa (kuzadza: musanganiswa wevhu remombe, mupunga nehanyanisi); girazi repari uye apple compote.
Manheru masikati snack: 70 g yemichero yakaomeswa; hove dzine ndimu.
Kudya kwemanheru: 100 g protein uye shrimp omelet; lettuce mashizha; tii ine 1 tsp. uchi.
Day 4
Kudya kwemangwanani: yakabikwa rurimi rwemombe (70-80 g); uswa hwegungwa (150 g); girazi remuto wemaapurikoti.
Snack: mazambiringa (150 g); tii ine huchi kana jamu.
Kwekudya kwemasikati: yemiriwo kabichi muto (250 ml); 200 g casserole (shandisa broccoli uye yakaonda minced nyama); 100 g ye daikon saladi nemakwenzi (unogona mwaka ne yogati kana kefir); kapu yejuzi compote.
Masikati masikati: apple; yakaderera-mafuta yogati (120 ml).
Kudya kwemanheru: chimedu chenyama yakaonda (100 g); 150 g yemadomasi-cucumber saladhi yakapfeka yogati; rosehip tii.
Day 5
Kudya kwemangwanani: 200 g yezviyo zvebhakkwheat, yakaderera-mafuta kottage chizi nemazai; 100 g peya uye apple salad; 150 ml bhanana nyowani uye kiwi; kapu yematehwe.
Snack: yakabikwa apuro yakakomberedzwa nema currants; 150 g curd ne yogati.
Kwekudya kwemasikati: 250 ml muto nehuku fillet dumplings; 200 g squash yakakanyiwa (kuzadza: mupunga, karoti, hanyanisi uye yakaonda nyama yemombe); tomato; jisi reranjisi (200 ml).
Manheru masikati snack: 70 g yemapurumu; hove dzine chidimbu chemoni.
Kudya kwemanheru: 100 g yejellied hove yehove; pizi nyoro (100 g); tii nemukaka.
Day 6
Kudya kwemangwanani: yakabikwa mbatatisi (150 g); 100 g yesaradhi yenyuchi uye pizi dzakasvibirira, yakarungwa nemuto wemonimu; hafu yegirazi rematamba muto; tii / kofi nemukaka.
Snack: banana.
Kwekudya kwemasikati: 250 ml yemuto wekohlrabi; hove yehove yakabikwa muto wedomasi (150 g); 100 g musanganiswa wezucchini, karoti uye hanyanisi; yakaoma apricot compote.
Manheru masikati tudyo: peya nehafu mukombe weiyo yakaderera-mafuta yogati.
Kudya kwemanheru: 100 g yetsuro fillet yakabikwa mu yogati; 150 g saladhi yeChinese kabichi, dhiri, arugula uye gariki.
Day 7
Kudya kwemangwanani: 150 g omelet (mazai machena, howa uye miriwo); cucumber; karoti uye muto weapuro (150 ml).
Snack: 120-130 g yeiyo yakaderera-mafuta curd nemaapuro akachekwa; Tea ine ndimu.
Kwekudya kwemasikati: 250 ml yegreen kabichi sosi; 150 g yemombe dolma (yakakora nyama yemombe, mupunga, hanyanisi); kohlrabi saladi, radish, yakaderera-mafuta yogati (100 g).
Masikati snack: orenji; kefir (200 ml).
Kudya kwemanheru: 150 g ye curd pudding nesipinashi; grated karoti uye yogati saladhi (150 g); tii.
Day 8
Kudya kwemangwanani: 70-80 g yemirimi yemombe yakabikwa; saladhi (cucumber ine lettuce) yakarungwa neyakajeka yogati; muto wemaapurikoti; kofi nemukaka.
Snack: 2 madiki kiwis; yakaderera-mafuta koteji chizi (120 g).
Kwekudya kwemasikati: 250 ml yechingwa chisina kuomeswa champignon uye sosi; nyama yemombe yakabikwa kana yakabikwa (100 g); 150 g akachekwa magaka, matomatisi; yakaoma apricot compote.
Manheru masikati: bhanana; green tea.
Kudya kwemanheru: yakabikwa huku zamu (100 g); yakabikwa isiri-starchy miriwo (150 g); tii nemukaka.
Day 9
Kudya kwemangwanani: zai rakaomeswa; 150 g saladhi ye shrimp yakabikwa, cucumber nesipinashi, yakarungwa ne yogati.
Snack: 120 g yekottage chizi ine apuro; tii.
Kwekudya kwemasikati: mbiya yekodhi uye muto wemuriwo; chidimbu chekoliflower casserole, nyama yemombe pasi nemiriwo (130 g); nyanya nyanya; cranberry muto (girazi).
Manheru masikati: bhanana; yakaderera-mafuta yogati kana kefir (150 ml).
Kudya kwemanheru: nyama yemombe yakabikwa (100 g); 130-150 g ye sauerkraut vinaigrette, miriwo yakabikwa (mbatatisi, karoti, beet), hanyanisi, miriwo, inosaswa nemafuta emiriwo; tii ine mukaka wakaderera-mafuta.
Day 10
Kudya kwemangwanani: 100 g casserole yeprotini yezai, hanyanisi, tomato uye celery; chimedu chechizi pachingwa chezviyo chakazara; 150-200 ml yemuto wekaroti.
Snack: orenji; 200 ml cocktail (chikwapu kefir ne kiwi).
Kwekudya kwemasikati: mbiya yemuto une howa, mbatatisi, celery midzi uye hanyanisi; 100 g fillet ye hake kana imwe hove yakabikwa pasi pemhete dzeeiii; 150 g yeisina-starchy yemuriwo saladhi yakapfeka iyo yogati; tsvuku currant compote.
Manheru masikati: bhanana; mukaka uye sitirobheri jekiseni (200 ml).
Kudya kwemanheru: 70-80 g yemirimi yemombe yakabikwa; 150 g saladhi yesipinashi, magaka nemishonga (shandisa yogati kana kefir kupfeka) green tea.
Day 11
Kudya kwemangwanani: nyama yemombe yakabikwa (100 g); 200 g yemichero yekucheka (cucumber, bhero mhiripiri, miriwo, lettuce); kapu yekokoa nemukaka.
Snack: peya uye hafu girazi reyogati.
Kwekudya kwemasikati: 250 ml sopu yemukaka nemuriwo (shandisa bhero mhiripiri, karoti, madomasi, mishonga); 100g casserole (sanganisa yakaonda pasi nyama uye broccoli)
Masikati masikati: kusvika ku 70 g yemusanganiswa wemazambiringa akaomeswa uye nzungu; green tea ine ndimu.
Kudya kwemanheru: 100 g flounder fillet yakabikwa muto wedomasi; miriwo yekucheka mhiripiri uye lettuce (150 g); tii.
Day 12
Kudya kwemangwanani: sangweji inogadzirwa kubva muchidimbu chechingwa uye chizi isina mafuta; jisi reoranjisi (150 ml); nyanya nyanya; tii ine 1 tsp. uchi.
Snack: yakabikwa apuro uye hafu girazi re yogati nezviyo.
Kwekudya kwemasikati: kabichi muto pane sauerkraut (250 ml); turkey fillet (100 g), yakabikwa nemadomasi zvidimbu nemiriwo; 150 g yekohlrabi saladi uye miriwo, yakarungwa nemuto wemonimu; yakaoma apricot compote.
Manheru masikati snack: 70 g yemichero yakaomeswa uye kapu yetii.
Kudya kwemanheru: yakaderera-mafuta nyama yemombe ine nyama yemadomasi (100 g); vinaigrette (150 g); 200 ml yechicory chinwiwa neginseng.
Day 13
Kudya kwemangwanani: 70 g yemirimi yemombe yakabikwa; 150 g saladhi, kusanganisira bheet yakabikwa uye pizi nyoro; 150 ml muto webhanana; cocoa nemukaka.
Snack: banana; Cocktail kefir uye mastrawberry (200 ml).
Kudya kwemasikati: 250 ml muto usina kuibva wakagadzirwa kubva kumatomatisi, hanyanisi, celery, bhero mhiripiri, miriwo; 100 g yehadzi yehuku yakabikwa nehowa; 150 g yePeking kabichi saladhi, miriwo, cucumber, yakaderera-mafuta yogati; compote (200 ml).
Masikati snack: peya uye rosehip decoction.
Kudya kwemanheru: 100 g casserole (sanganisa cauliflower nevhu remombe); 150 g yetisi (tinoshandisa madomasi, magaka nemishonga); tii ine 1 tsp. uchi.
Day 14
Kudya kwemangwanani: chimedu chechingwa (30 g) ine 50 g yesarimoni isina munyu. 150 g yemiriwo isiri-starchy; 150 ml yemuto weorenji.
Snack: 2 kiwi uye yakaderera-mafuta curd (120 g).
Kwekudya kwemasikati: 250 ml yemuto, unosanganisira karoti, matomatisi, zucchini, mahebhu; 100 g yemombe yemombe; bhinzi yakasvibira (130-150 g); 200 ml yemapurune compote.
Masikati masikati: apple; 120 ml yakaderera mafuta yogati.
Kudya kwemanheru: mazai akabikwa (2 pcs.), Akazara nemahowa; 150 g yesaradhi yemakaroti akachekwa, kohlrabi, akasaswa nemafuta emiriwo uye muto wemonimu; tii nemukaka.
chitsamba… Nguva pfupi usati warara, kana uine nzara, inwa 1% kana yakaderera-mafuta kefir (inosvika 200 ml).
Contraindications
- Vakadzi vane pamuviri uye vanoyamwisa, vana, vachiri kuyaruka, vakwegura, pamwe nevamhanyi uye vanhu vari kuita chiitiko chemuviri kana chepfungwa havafanirwe kutevedzera 1400 koriori chikafu.
- Zvirinani kudzikira pasi pekutarisirwa nachiremba kunyangwe huremu hwako hwepakutanga hwave makumi maviri kana anopfuura makirogiramu akakwirira pane zvakajairwa. Iwe (zvirinani pakutanga kwekudzikira uremu) uchazoda akawanda magetsi mayuniti kupfuura akakurudzirwa nehunyanzvi.
Kubatsirwa kweiyo 1400 Calorie Kudya
- Unogona kugadzira dhayeti sezvaunoda. Izvo hazvisi zvachose zvakakosha kusanganisa zvaunofarira zvekudya, kunyange hupfu uye zvinotapira zvekudya, iwe unongoda kudzikisira huwandu hwezviri pachena zvinokuvadza uye zvakakwirira-zvine macalorie chikafu.
- Chikafu chinokanganisa chinokuchengetedza kubva pakurwiswa nenzara uye, semhedzisiro, chishuwo chekubva munzira yekudzikira uremu.
- Ikoriori yezvinyorwa mumenyu yakanyanyisa kukwirira, kusiyana nezvimwe zvekudya. Naizvozvo, hauzotarisana neutera, kusava nehanya, kushanduka kwemamiriro ekunze uye kuratidzwa kwakafanana kunoomesa nzira yekuderedza uremu Uchakwanisa kurarama hupenyu hwakazara, uchidya chikafu chinonaka uye chakasiyana.
- Iwe unozokudziridza tsika yakanaka yekusanyanya kudya kwenguva yakareba.
Kukanganisa kwekudya
- Iko kusakosha kweiyo "1400 macalorie" nzira inosanganisira iyo chokwadi kuti hazviite kuti zvienderane nevanhu vanotsvaga mhedzisiro yekudzora uremu mhedzisiro.
- Vanhu vakabatikana vanogona kukuwana kusinganakidze kudya zvidimbu zvidimbu nekuda kwebasa ravo rebasa.
- Kuti uwane chikafu chinobudirira, unofanirwa kusunga pane simba uye moyo murefu, dzidza macalorie matafura uye utenge chiyero chekicheni.
Kudzorerazve 1400 macalorie
Unogona kudzokera kuchikafu ichi chero nguva. Chinhu chikuru kuteerera muviri wako.