Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 1500 Kcal.
Kune vanhu vanoda kurasikirwa nehuremu vasina kuziya nenzara uye kwete kunyanya kudzikisira pakudya kwavo, iyo 1500 koriori chikafu chakagadzirwa. Iyi ndiyo huwandu hwemasimba emagetsi anofanirwa kudyiwa zuva nezuva neavo vanosarudza kudzikisa huremu nenzira iyi. Saka, kwemazuva ese manomwe ekudya, iwe unogona kurasikirwa kusvika kune imwe nehafu kusvika kumakirogiramu maviri asina basa.
1500 macalorie ekudya zvinodiwa
Nutritionists vanogutsikana kuti munhu anofanirwa kutora 2000-2500 macalorie zuva nezuva. Ichi chiratidzo chinoenderana nehuremu, murume kana murume, mararamiro, chimiro chehutano, zera uye zvimwe hunhu. Kana munhu wepakati akaderedza kukosha kwavo kwekudya kuita mazana mashanu emacalorie, ivo vanozotanga kudzikira huremu. Pakati pese, chikafu ichi chinovakirwa pachirevo ichi.
Sezvo mutemo, kurasikirwa nehuremu nekuderedza iyo macalorie yemenyu kune ino chiratidzo kunowanikwa pasina kana kugadzirisa kuchikafu. Asi kuitira kuti 1500 macalorie chikafu chive chinoshanda sezvinobvira uye chisakanganisa hutano, zvinokurudzirwa kukwirazve menyu yako neimwe nzira.
Deredza mafuta ako. Zvirinani kuramba mafura, mayonnaise, mafuta ane sosi uye imwe yavo "shamwari" zvachose. Nekudaro, hushoma hwemafuta, kunyanya asina kuguta mafuta, anofanirwa kusiiwa mukudya. Zuva rega rega zvinotenderwa kudya kusvika ku20 g yenzungu uye kusvika ku2 tbsp. l. mafuta ekubikisa.
Zvinokurudzirwa kuti 50% yemenyu yako yakaoma makabhohaidhiretsi, nekuti anogadzirwa nemuviri sekureba sezvinobvira. Inenge makumi maviri kubva muzana inotorwa kubva kune yakaonda mapuroteni chikafu uye inosvika makumi matatu muzana inoramba iri mumafuta.
Yakakurudzirwa chikafu chehydrohydrate inosanganisira:
- mupunga (zvimwe shava), buckwheat;
- yakaoma pasta;
- zviyo zvakakwana, bran chingwa;
- dzakasiyana miriwo (asi mbatatisi inofanirwa kuve isingawanzo muenzi patafura yako);
- michero uye michero (kunze kwemabhanana, mavise, mazambiringa).
Zvigadzirwa zveprotein zvekushamwaridzana:
- hove dzakasiyana siyana (kunze kwesarimoni, herring, sturgeon);
- yakaonda nyama (huku yezamu, tsuro, nyama yemombe, turkey);
- mazai;
- mukaka uye mukaka-mukaka wakaderera-mafuta zvigadzirwa pasina zvakasiyana-siyana zvinowedzera.
Kana zviri zvemvura, kukoshesa, kuwedzera kune yakajairwa mvura, inofanirwa kugadzirwa pane tii, mishonga yemakwenzi (edza kunwa zvese zvisina shuga).
Inokurudzirwa kusiya zvachose panguva ye1500 calorie kudya, kuwedzera kune zvakatotaurwa kare mafuta ezvokudya, zvinokurudzirwa kubva kumarudzi ose emasipi, tsvuku tsvuku, doro, zvokudya zvinokurumidza uye zvimwe zvigadzirwa zvepamusoro-calorie.
Kudya kunokurudzirwa kuve kwakapatsanurwa. Idya kanokwana kana pazuva (kana zvirinani - 4). Izvo zvinodikanwa, senguva dzose, kunwa 5-1,5 litita emvura yakachena. Zvinokurudzirwa kudya chikafu chine huwandu hwakawanda hwe makabhohaidhiretsi kusvika maawa 2-16. Uye haufanire kudya chikafu usati warara. Pane iyo 17 koriori chikafu, iwe unogona kudzikira huremu sekureba sekutora kuzadzisa chaunoda mhedzisiro.
Muenzaniso weiyo 1500 koriori chikafu kwemazuva gumi
Day 1
Kudya kwemangwanani: mazai akabikwa (2 pcs.); cucumber kana tomato; chingwa chezviyo chakazara, chakazorwa nechetete yakatetepa yechuru chizi; Herb tii.
Snack: 150 g isina mafuta kana 1% kottage chizi, kwaunogona kuwedzera sinamoni; hafu yebhanana.
Kwekudya kwemasikati: 2 tbsp. l. buckwheat; 2 cutlets kubva kubheka yakaonda chicken fillet; cucumber.
Manheru snack: 10 nzungu dzemakwenzi.
Kudya kwemanheru: yemiriwo isina-starchy saladhi (250 g), yakadururwa ne1 tsp. mafuta ekubikisa; nyama yakabikwa (kusvika ku150 g).
Day 2
Kudya kwemangwanani: oatmeal mumvura (50 g yezviyo zvakaoma) neuchi hwepanyama kana jamu yemichero (1 tsp); mukombe wemiriwo kana girini tii.
Snack: yakasikwa yogati (120 g); chero ma berries (150 g).
Kwekudya kwemasikati: yakaoma pasta (150 g yakagadzirirwa); 100 g huku yekuku goulash; wemagaka uye madomasi saladi.
Masikati snack: casserole inogadzirwa kubva kune yakaderera-mafuta cottage chizi, michero kana majiroji (anosvika 150 g).
Kudya kwemanheru: maipuni maviri eGreek saradhi (magaka, mhiripiri, madomasi, maorivhi, feta cheese); hove dzakabikwa (kusvika ku150 g).
Day 3
Kudya kwemangwanani: omelet, ine mazai maviri nemiriwo (inogona kukangwa mu1 tsp yemafuta, kana zvirinani - yakanyoroveswa kana mupani yakaoma yekutsvaira).
Snack: chingwa chezviyo chakazara nechidimbu chakatetepa chechizi; kapu yetii.
Kwemasikati: zai rakabikwa; 200 ml muto wemuriwo, wakabikwa usina kukangwa.
Masikati snack: yakaderera-mafuta cottage chizi ine kefir (150 g).
Kudya kwemanheru: yakabikwa hove yehove (100-150 g) uye saradhi yemimwe miriwo isiri-starchy.
Day 4
Kudya kwemangwanani: 60 g yeoatmeal, yakabikwa mu120 ml yemukaka ine mafuta anosvika 1,5% (unogona kuwedzera hafu yebhanana nesinamoni kune yakapedzwa dhishi kuravira).
Snack: rye croutons (kusvika 40 g); ichangobva kusvinwa muto weorenji (200 ml).
Kwekudya kwemasikati: ratatouille, yakagadzirwa kubva mudiriplant diki, hafu zucchini, imwe nyanya, 50 g yakachekwa chizi kana imwe yakaderera-mafuta chizi; kusvika zana g yemazamu ehuku yakabikwa kana kubikwa; mukombe wemiriwo kana girini tii.
Manheru masikati snack: 6-8 michero yakaomeswa; tii ine 1 tsp. huchi nechidimbu chemoni.
Kudya kwemanheru: yakabikwa pollock fillet kana imwe hove ine mafuta mashoma (anenge 200 g); anosvika mazana maviri nemakumi mashanu emakumi mashanu machena machena kabichi saladhi, magaka matsva, akasiyana mahebhu uye madonhwe mashoma emafuta emafuta (kunyanya mafuta omuorivhi).
Day 5
Kudya kwemangwanani: buckwheat yakabikwa mumvura (tora 50-60 g yezviyo zvakaoma); Tea ine ndimu.
Snack: girazi remafuta mashoma kana mashoma-mafuta kefir nechingwa cheupfu hwakatsetseka.
Kwekudya kwemasikati: 3-4 tbsp. l. yakaoma pasta pamwe nekuwedzera kwe1 tbsp. l. parmesan; 100 g yenyama yakabikwa kana yakabikwa yehuku; madomasi kana cucumber.
Masikati snack: yakaderera-mafuta kottage chizi (kusvika 100 g) ine 1 tsp. uchi kana jam (jam).
Kudya kwemanheru: yakaderera-mafuta huku muto (250 ml) uye 2-3 rye chingwa.
Day 6
Kudya kwemangwanani: mupunga wakabikwa (huwandu hwezviyo zvakaomeswa - kwete anopfuura makumi masere); saladhi yemagaka, madomasi, chena kabichi, yakarungwa neiyo shoma yemafuta emuorivhi.
Snack: yakabikwa zai; zvidiki zvidiki zvakabikwa, zvinogona kudonhedzwa nemafuta emuriwo.
Kwemasikati
Kudya kwemasikati: chitsama chenungu; tii.
Kudya kwemanheru: yakabikwa nyama yemombe (ingangoita 100 g) uye pepper yeBulgaria.
Day 7
Kudya kwemangwanani: 2 tbsp. l. oatmeal yakabikwa mumvura kana mukaka une mafuta mashoma; 6-7 pcs. maapurikoti akaomeswa kana zvimwe michero yakaomeswa, tii.
Snack: girazi reiyo isina yogati.
Kwekudya kwemasikati: ndiro yemafuta emombe yakaderera-mafuta (kuumbwa: kusvika ku100 g yeakaonda mafuru emombe, 1-2 madiki mbatatisi, hafu yekaroti, kota yeonikisi, zvinonhuwira uye zvinwiwa).
Masikati snack: 150 g yeakaderera-mafuta cottage chizi uye kapu yemakwenzi tii (iwe unogona kuwedzera 1 kiyipuniki yeuchi kana jamu kune kottage chizi kana tii).
Kudya kwemanheru: saladhi ye100 g yeiri yakabikwa yehuku, yakaenzana chena kabichi, 150 g yemagaka, miriwo (iwe unogona mwaka nemafuta eorivhi).
Day 8
Kudya kwemangwanani: 3-4 tbsp. l. Buckwheat porridge; kapu yegreen kana yemakwenzi tii.
Snack: apple juice (girazi); 2 oatmeal makuki kana vaviri ve rye kana yakazara zviyo crisps.
Kwemasikati muto).
Kudya kwemasikati: chitsama chemichero yakaomeswa; tii ine 1 tsp. uchi nemandimu.
Kudya kwemanheru: shrimp yakabikwa 150 g; wemagaka-madomasi saradhi nemadhiri.
Day 9
Kudya kwemangwanani: 3-4 tbsp. l. mapira porridge yakabikwa mumvura; zai rakabikwa; tii.
Snack: 100 g yakaderera-mafuta curd; tii.
Kwekudya kwemasikati: mbiya yemuto wemuriwo wakabikwa usina kukangwa; nyama yakakora (kusvika ku100 g).
Masikati snack: 3-4 walnuts.
Kudya kwemanheru: 180-200 g yekodhi yakabikwa kana yakabikwa cod fillet; 1-2 madomasi.
Day 10
Kudya kwemangwanani: 2 tbsp. l. oatmeal pamwe chete nemichero yakaomeswa; mishonga kana green tea.
Snack: zai, rakabikwa kana kubikwa mune yakaoma skillet; zvidiki zvidiki zvakabikwa, zvinogona kudonhedzwa nemafuta emuriwo.
Kwekudya kwemasikati: 3-4 tbsp. l. buckwheat kana mupunga porridge; kusvika 100 g yeiyo yakabikwa kana yakabikwa huku fillet; isiri-starchy miriwo; kapu yetii.
Masikati masikati: girazi remuto wemaapuro; 2 oatmeal makuki kana chingwa che rye.
Kudya kwemanheru: nyama yemombe yakabikwa (inenge 100 g); 4 cherry madomasi.
Contraindications kune 1500 koriori chikafu
- Vanamai vane pamuviri uye vanoyamwisa, pamwe nevechidiki, havagone kugara pachikafu chakadai. Aya mapoka evanhu anoda kudya mamwe macalorie.
- Ehe, hazvizove zvisina basa kubvunza chiremba usati watanga kudya, kunyanya kana uchizogara pairi kwenguva yakareba.
Kubatsirwa kweiyo 1500 Calorie Kudya
- Imwe yemabhenefiti akakosha echikafu ichi kurema kudzikama. Panguva imwecheteyo, uremu hauperekedzwe nekushushikana kwemuviri.
- Kana iwe ukanyora menyu uchifunga nezve zvataurwa pamusoro-zvataurwa, saka inonyanya mafuta, uye kwete mhasuru, huremu hunoenda. Izvi zvakakosha kune hutano uye matauriro emuviri.
- Maitiro acho haaperekedzwe nekushomeka uye zvimwe zvisingafadzi zviitiko zvinogona kutigarira nekutemwa kwakasimba mukudya.
- Pakudya kwakadai, iwe unogona kugara kune vanhu vanotungamira anoshanda ehupenyu.
- Izvo zvakare zvakanaka kuti menyu inogona kugadzirirwa kune yega kuravira zvaunofarira uye inosanganisira zvese zvese zvaunofarira zvekudya.
Kukanganisa kweiyo 1500 koriori chikafu
- Vamwe vanhu havagutsikane nechuru mazana mashanu echikafu, kunyanya nekuti kuonda kwacho kuri kunonoka. Asi zvinofanirwa kucherechedzwa kuti ndiko kutsetseka kwehuremu hunotsigirwa nenyanzvi.
- Semutemo, ivo chete avo pakutanga vane huwandu hwakanyanya hwemuviri index vanorasikirwa nekukurumidza pamusoro pechikafu ichi.
- Koriori-yakavakirwa kudya inoda kurongeka uye math. Vanhu vazhinji vanoomerwa nekujairira chokwadi chekuti chikafu chese chinofanira kuverengerwa.
- Zvinotora nguva kudzidza kuverenga macalorie "pamushini".
- Chikafu munzvimbo dzakasiyana siyana kana pamabiko chinogona zvakare kunge chakaoma, nekuti ipapo zvinokwanisika kufungidzira izvo zvine macalorie echikafu nechikanganiso.
Kudzorerazve 1500 macalorie
Kana iwe uchinzwa zvakanaka, kana iwe uchida kurasikirwa nehuremu hwakawanda, iwe unogona kutendeukira kune iyo 1500 macalorie kudya mushure menguva ipi neipi.