Mukati
- 800 macalorie ekudya zvinodiwa
- 800 yekudya menyu macalorie
- Muenzaniso weiyo yakasarudzika kudya "800 macalorie" kwemazuva gumi
- Muenzaniso weiyo 800 kalori protein-carbohydrate chikafu
- Mapuroteni menyu
- Carbohydrate menyu
- Contraindications kune 800 koriori chikafu
- Kubatsirwa kweiyo 800 Calorie Kudya
- Kukanganisa kweiyo 800 koriori chikafu
- Kudzorerazve 800 macalorie
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 800 Kcal.
Yakaderera-calori uremu zvirongwa zvinofarirwa pakati pezvikafu. Uye hazvishamise, nekuti kuderera kwecalorie zvemukati zvekudya zvinodyiwa zvechokwadi, mukushaikwa kwezvinetso zvakakomba nemetabolism, zvinomutsa kuonda.
Kudya "800 macalorie" muvhiki kunogona kubvisa muviri wako nyore nyore matatu kusvika mashanu mapaundi asina basa. Chii chinofanira kucherechedzwa kune yakanyanya kugadzikana uye inoshanda kuonda?
800 macalorie ekudya zvinodiwa
Imwe yesarudzo dzakaderera dzekoriori chikafu ndeye chikafu chekare - inongotora kuderera kwekoriori yezuva nezuva kusvika ku800 units. Pano unogona kusarudza zvigadzirwa pakufunga kwako. Zvechokwadi, zviri nani kupa zvido kune utano uye zvishoma-mafuta zvokudya. Kana iwe ukadya zvakawanda zvinotapira uye zvinotapira zvekudya (izvo, kazhinji, zvisingarambidzwi nenzira), iwe unomhanya mungozi yekunzwa kunzwa nzara, nokuti uwandu hwezvokudya huchava huduku. Muchiitiko ichi, muviri uchanyatsonzwa kushayikwa kwezvikamu zvakakosha pakushanda kwakazara kwayo.
Sarudzo yechipiri yakaderera-koriori - protein-carbohydrate kudya - zvimwe "hunyengeri". Muchiitiko ichi, haufanire kungodya mazana macalorie chete, asi zvakare shandisa protein-carbohydrate kusiana kwemazuva, izvo zvinokubatsira kuti uremerwe uremu kunyange nekukurumidza uye zvakanyanya. Kutamba nemapuroteni uye makabhohaidhiretsi kunodzora mikana yemuviri yekupinda muhupfumi mamiriro, kutya kutanga kwenzara nguva. Vane ruzivo rwekudya vanoziva kuti nekutanga kwehutongi hwakadai, muviri haudi kuenzana nehuremu, kana kuti unozviita zvishoma nezvishoma uye nekuzeza.
Chinodiwa chikuru chekudya ndechekuti rimwe zuva unofanirwa kudya chikafu chakakodzera chemakhahydrates, uye zuva rinotevera, zvigadzirwa zvine mapuroteni. Asi kudya kwemanheru, chero zvakadaro, kunofanira kuramba kuine mapuroteni, kunyange pamazuva apo patinopa muchindwe kune makhahydrates. Kudya kweprotein yakaderera-mafuta kunobvumira muviri kuzadza amino acid yayo yekuchengetedza. Inokurudzira kupisa kwakanyanya kwemafuta akachengetwa, kudzoreredza kwemhasuru, ganda, kukurumidza kukura kwebvudzi uye zvipikiri zvakasimba. Sezvauri kuona, hunhu hwekudya hwakadaro hunobatsira kwete chete kuderera kwehuremu hwekutanga, asiwo nekuvandudza chitarisiko. Ziva zvakare kuti zvigadzirwa zveprotein zvinoguta kwenguva yakareba pane chikafu chakapfuma mumacarbohydrates. Naizvozvo, zvichava nyore kwauri kurara, uye nzara haizove yakanyanya kuoma (iyo inonyanya kukosha neiyo yakaderera-calori yekudya).
Pamazuva eprotein, mukaka wakaderera-mafuta kana wakaderera-mafuta uye mukaka wakavava, mazai ehuku, nyama nehove dzemhando dzisina mafuta, dzakasiyana-siyana dzegungwa, miriwo isina-starchy inobvumirwa kudyiwa (kureva kuti, tinoedza kusadya mbatatisi; karoti, beet). Pamazuva emakhahydrates, kudya kunobva pazviyo, chero miriwo, michero uye michero. Zvigadzirwa zvese zvinofanirwa kudyiwa zvakabikwa, zvakabikwa kana zvakabikwa. Zvinorambidzwa kushandisa chero mafuta pakudya uku.
Idya panguva yeprotein-carbohydrate kudya "800 macalorie" inofanira kuve katatu pazuva. Nhamba huru kwazvo yemagetsi inofanirwa kudyiwa panguva yekudya kwemasikati (mazana matatu emacalorie), uye pakudya kwemangwanani uye kwemanheru - usadye anodarika mazana maviri emakoriori. Bhonasi inonakidza kubva kune vanodya zvinovaka muviri kune vanoda zvinwiwa zvakanaka mvumo yekushandisa girazi rewaini yakaomeswa yewaini pazuva.
Zvinokurudzirwa kuti utarise chero vhezheni yeiyi tekinoroji isingapfuure vhiki mbiri. Munguva ino, kuonda kuri paavhareji yemakirogiramu 7-8. Kamwe chete pasvondo, inobvumidzwa "kuzorora" uye kuwedzera iyo macalorie ezvekudya kwezuva nezuva kusvika ku1200 mauniti. Hazvina mhosva kuti wakasununguka sei uye wakanaka unodzikira uremu pane 800 koriori chikafu, kana iwe uchida kudzikira huremu hwakawanda, zvirinani kuzviita mushure mekuzorora. Kudya kwacho kwakadzikira zvakanyanya, uye muviri haudi muyedzo wakareba kudaro.
Muenzaniso weiyo yakasarudzika kudya "800 macalorie" kwemazuva gumi
Day 1
Kudya kwemangwanani: oatmeal, yakabikwa mumvura (100 g yakagadzirirwa).
Kwekudya kwemasikati: yakabikwa huku zai; 200 g yemakaroti matsva akachekwa; hove dzine 1 tsp. huchi chaihwo.
Snack: 40 gramu muesli bar.
Kudya kwemanheru: apuro; mukaka wakakora-mafuta kana kefir (200 ml).
Day 2
Kudya kwemangwanani: bhanana uye apple saladi.
Kwekudya kwemasikati: saladhi yemazai ehuku yakabikwa uye 100 g ye tofu.
Kudya kwemasikati: 30 g yenzungu.
Kudya kwemanheru: yakaderera mafuta kottage chizi (100 g) neuchi (kusvika 2 tsp).
Day 3
Kudya kwemangwanani: 50 g yeiyo yakabikwa buckwheat uye 100 g ye raspberries.
Kwekudya kwemasikati: chingwa che rye (100 g) uye zai rehuku.
Manheru snack: apuro yakabikwa neuchi uye girazi remukaka wakaderera-mafuta.
Kudya kwemanheru: saladhi yatino sanganisira machena kabichi (100 g) uye apuro diki.
Day 4
Kudya kwemangwanani: oatmeal (100 g) neuchi kana jamu (1 tsp).
Kwekudya kwemasikati: 100 g yemvura yekodhi.
Manheru masikati tudyo: hafu hombe yemazambiringa.
Kudya kwemanheru: saladhi ye50 g yegungwa, hafu yezai yehuku yakabikwa uye 1 tsp. kirimu yakasviba yemafuta mashoma.
Day 5
Kudya kwemangwanani: omelet ine 2 mazai ehuku uye mukaka une mafuta mashoma.
Kwekudya kwemasikati: chimedu chechingwa chehuku yakabikwa (kusvika ku200 g).
Manheru masikati snack: mukombe wekocoa nemukaka uye imwe oatmeal cookie.
Kudya kwemanheru: yakaderera-mafuta kottage chizi (100 g) neuchi (2 tsp).
Day 6
Kudya kwemangwanani: yakaderera-mafuta kottage chizi (100 g) neapuro imwe; kapu yetii isina kofi kana kofi.
Kwekudya kwemasikati: mbiya (inenge 250 ml) yemushonga wemuriwo usina kuibva; 100 g yehove dzakabikwa; nyanya nyanya uye magedhi akasaswa nemuto wemonimu.
Masikati snack: 200 ml yekefiriti.
Kudya kwemanheru: anenge 250 g yemiriwo.
Day 7
Kudya kwemangwanani: mashoma ematafura eoatmeal ne1 tsp. uchi uye zvidimbu zvemichero; kapu yetii / kofi isina shuga.
Kwekudya kwemasikati: buckwheat (150 g); 200 g yemuriwo saladhi (hatishandisi mbatatisi); tii / kofi nemukaka.
Masikati snack: orenji; yakaderera-mafuta kefir (200 ml).
Kudya kwemanheru: nyowani / yakabikwa / yakabikwa miriwo; yakabikwa huku yezai uye girazi remukaka wakakora kana kefir.
Day 8
Kudya kwemangwanani: 2 mazai; hafu mukombe weiyo yogati isina chinhu; tii / kofi isina zvinowedzera.
Kwekudya kwemasikati: yemuriwo (200 g); yakabikwa huku huku (100 g); madomasi muto (200 ml).
Masikati snack: 150 g saladhi kubva kune chero asiri-starchy miriwo.
Kudya kwemanheru: chidimbu chehove yakabikwa kana yakabikwa (100 g); 200 g yemiriwo yakabikwa / yakabikwa (mbatatisi haibvumirwe); girazi kefir.
Day 9
Kudya kwemangwanani: saladhi (isu tinoshandisa peya, pichisi uye bhanana diki), yakarungwa ne yogati; tii / kofi isina shuga.
Kwekudya kwemasikati: mbatatisi yakabikwa (200 g); wemagaka uye madomasi saladhi, unogona kuwedzera 1 tsp. kirimu yakasviba yehuwandu hwemafuta emukati; bhanana.
Manheru masikati snack: akati wandei magaka matsva; kapu yeti / kofi isina kutapira.
Kudya kwemanheru: saladhi ye300 g yemiriwo isiri-starchy; zai rakabikwa negirazi remukaka une mafuta mashoma kana kefir.
Day 10
Kudya kwemangwanani: 150 g isina yogati yogati; Kofi yetii.
Kwekudya kwemasikati: 100 g yevhavha yakabikwa kana imwe nyama yakaonda; 150 g zucchini uye cauliflower yakabikwa.
Masikati snack: kefir (inenge 200 ml).
Kudya kwemanheru: 150 g yechero chegungwa chakabikwa; unsweetened tii.
Muenzaniso weiyo 800 kalori protein-carbohydrate chikafu
Sarudza imwe sarudzo.
Kudya kwemangwanani:
- yakaderera-mafuta curd (100 g) nekapu yepuniki yemusiki wakasviba wemafuta mashoma uye mukombe weti kana kofi (unogona kuwedzera hushoma hwemukaka wakatsetseka kunwa);
- yakabikwa mazai (2 pcs.); tii / kofi nemukaka.
Kudya kwemanheru:
- 200 g yemidziyo isiri-starchy miriwo; 140-150 g yakabikwa isina ganda huku yekucheka;
- 250 ml muto (isina kukangwa) kubva pamiriwo uye huku yehuku;
- 2 mazai akabikwa, saradhi yebhero mhiripiri, magaka uye matomatisi (tinoshandisa 1 chidimbu chemuriwo wega), isina kurungwa nemafuta ane mukaka wakaderera kana yogati yechisikigo.
Kudya kwemanheru:
- isina-starchy yemiriwo saladhi (300 g); zai rakabikwa; yakaderera-mafuta kefir kana mukaka (girazi);
- 150 g yakaderera-mafuta kottage chizi uye 200 ml yeiyo imwechete kefir (unogona kuwedzera 0,5 tsp yeuchi kana jamu pakudya kwemanheru);
- yakabikwa nyama yemombe (100 g), 300 g yemiriwo isina starchy, girazi remukaka wakakora-mafuta kana kefir;
- 150 g yehove yakabikwa yakabikwa kana yakaenzana yegungwa.
Kudya kwemangwanani:
- 40 g yeoatmeal, yakabikwa mumvura (unogona kuwedzera 100 ml yemukaka wakakora-mafuta kana imwe apple diki); tii kana kofi;
- pichisi, bhanana uye peya saladhi ine yakaderera-mafuta yogati kupfeka, kofi kana tii.
Kudya kwemanheru:
- 200 g yakabikwa mbatatisi, magaka, madomasi uye bell pepper saladi ine 1 tbsp. l. kirimu yakasviba yemafuta mashoma;
- 3 tbsp. l. buckwheat, 200 g yemimwe miriwo isiri-starch uye chibereko chimwe (kunze kwebhanana).
Kudya kwemanheru: sarudza chero chikafu chemanheru kubva kune protein menyu.
Contraindications kune 800 koriori chikafu
- Contraindications yekutevedzera yakaderera-koriori chikafu vane pamuviri uye lactation, chirwere chisingaperi panguva yekuwedzera.
- Zvakare, hazvigoneke kugara pane iyo "800 macalorie" nzira yekudzora huremu panguva yehutachiona uye zvimwe zvirwere zvinofambidzana nekushaya simba, uye nekukurumidza mushure mekuvhiyiwa.
- Nutritionists vanocherekedza kuti kudya pamwe nekuderera kwakanyanya mukudya kwecaloric kunogona kumutsa kusagadzikana kwemagetsi muvachiri kuyaruka, uye kune vakadzi vanopfuura makumi mana, nekusiyana, kunobatsira.
- Zvinokurudzirwa kwazvo kubvunza chiremba usati watanga kutevedzera mutemo wezvekudya.
Kubatsirwa kweiyo 800 Calorie Kudya
- Iko 800 kalori yekudya inokutendera iwe chengeta zvaunofarira zvekudya pane menyu, iwe unongoda kudzora mavhoriyamu avo. Kana chikafu chakarongedzwa zvakanaka, muviri hauzotorerwa zvinhu zvakakosha uye unokwanisa kushanda zvakajairika panguva yekurema.
- Iwe unogona kugadzira chikafu chinoenderana neyako kuravira zvaunofarira. Iko hakuna kudikanwa kwekunamatira kune yakasarudzika yakatemwa menyu.
- Nekutevera kudya, iwe unogona kutamba mitambo, muviri unenge uine huwandu hwakakosha hwesimba rekurovedza muviri. Mapuroteni akakwana mumenu inozadza mhasuru, ichivadzivirira kubva mukugadzikana uye kubatisisa kana uchirasikirwa nehuremu.
- Iwo makabhohaidhiretsi anopinda mumuviri anovandudza uropi, anokuchengetedza kubva mukusava nehanya, kugumbuka uye nezvimwe zvinokanganisa mhedzisiro yezvikafu.
- Chikafu chine chirimwa faibha chinozadza dumbu uye chinodzivirira nzara.
- Zvigadzirwa zvemukaka zvichawedzera calcium.
- Kudya kwemapuroteni-makabhohaidhireti kunobatsira kudzivirira mugomo, umo muviri unotanga kuunganidza mafuta, pane kuapisa.
- Kudya kwakaderera-koriori kunokutendera iwe kuti uwane iyo yaunoda uremu mhedzisiro munguva pfupi.
Kukanganisa kweiyo 800 koriori chikafu
- Iko kuoma kunowanzo kuve iko kudikanwa kwekuverenga macalorie uye kuyera zvikamu.
- Zvakare, chikafu kune vashanyi nenzvimbo dzekudyira zvinogona kuve dambudziko, uko macalorie emukati echikafu anogona kuongororwa neziso nekanganiso inooneka.
- Usapfuure nguva dzakabvumirwa dzekuteerera kuchikafu, zvikasadaro matambudziko nehupenyu hwakanaka uye hutano hwemuviri hunogona kumuka.
Kudzorerazve 800 macalorie
Unogona kudzokorora iyo 800 kalori kosi yekudya, kana iwe uchida kudzikira uremu zvakanyanya, unogona mushure memwedzi miviri kusvika mitatu.