Isondlo esifanelekileyo for 1,200 kcal (i menu ngeveki): ncomo

Njengokuba sele kudala abangqine zizazinzulu, ukwehla kobunzima ukudla kuyingozi kakhulu kwimpilo yabantu, ukuba awazi imithetho ukuthotyelwa.

Udidi calories ekufuneka Ndotshayela nje umntu mihla ngaphandle isisongelo ndandityebe-avareji ukusukela ku-2800 ngenxa yokungabikho kwabasebenzi emzimbeni ukuya ku 4200 xa umsebenzi onzima, umzekelo emgodini okanye mveliso.

Kuba ubunzima engxamisekileyo zokudla ilahleko Siyaleza ngamandla 1200 kcal. Menu ngeveki (ixesha elide ngaphezu oogqirha musa Siyaleza kakubi izithintelo ezifana) ivumela ukuba umzimba ukukugxotha extra 5.10 kg, nto leyo nayo ngabanye.

Ingxaki yabantu banamhlanje

Yindalo yomntu into yokuba naziphi na iziphumo ethintelayo kwi psyche okanye abangele ngovukelo ngokukhawuleza. Indoda wamandulo awunangxaki ukuba utyebile, ekubeni ukutya yayiveliswa ngokuzingela, nokuhlanganiselwa. Ukuhlaselwa, wambulala, ngoko ndanelisekile.

Xa abantu uye wafunda bazityalele imifuno, iziqhamo kunye nokutya okuziinkozo, ziyadanjiswa, kanjalo baba ukuba fatten iinkomo ukusikwa yaqala lokusweleka ngenxa kukuzingxala, usulelo esiswini kunye seswekile. Le zobulumko zamandulo wabongoza bakubo ukumodareyithwa, kodwa imithombo ngqangi xelela malunga namatheko odumileyo wamaRoma, andizanga xa emva kwedesika ngaphandle iintsuku.

Ingxaki yabantu mihla isuke kwenye:

• Okokuqala, abantu abaninzi abawenzi umsebenzi ngokwasemzimbeni mhlawumbi ngenxa sobuvila okanye ngenxa yokungabikho kwexesha okanye imali.
• Okwesibini, uninzi abantu liyagungqa kokusetyenziswa ukutya okucoliweyo inazo zonke izondlo, apho iifayile ezisetyenziswa ukuchaphazela kungengokwentlambululo yendawo umzimba okanye saturation wayo.
• Okwesithathu, ngoku akhawunti ngenxa ukuvulwa kwakhona ingcamango 'yokudla efanelekileyo. "

Menu kuba kwiveki 1200 kcal (testimonials kwabo abaye bazama ukuba adle, kuqinisekiswa) kulula ukuba uqwalesele ngexesha elifutshane kunokuba badle kakuhle rhoqo.

iintlobo zokutya

Nawuphi na ukutya - oku nciphiso, kuphela abanye babo ziluncedo ndibuyele ubomi bomntu kunye nempilo, ngoxa abanye ezithwala izifo kunye ukudinwa, yaye maxa wambi nokufa.

Iluncedo isazi ukudla oqeshwe phambi nasiphi na isifo okanye kwixesha postoperative. Abantu bayaqonda ukuba xa ekuqaleni abondliwayo njengoko "ugqirha wayala" ukuba kwakungekho iingxaki zempilo. Undoqo ezi izidlo - umda usebenzisa iimveliso eziyingozi kunye neendlela zazo yokuxhoba (umz, ngembiza, ukutshaya).

Ingqalelo ukutya eziyingozi, lithintele okwethutyana amandla ngo-1200 kcal. Menu ye lweveki ukudla ikhuthaza kakhulu ukwehla kobunzima, kodwa iziphumo emva lenguqu ukuya iimveliso njengesiqhelo ezo ezibangele rhoqo.

Kodwa ukuba unyanzelekile ukuba unciphise lidibane wayedla ambalwa, kungcono ukuba wazi ukuba loo nto ngayo.

Yintoni 1200 calories?

Bayazi ngamava, abo baba phezu ukutya, asizizo zonke nyino ekutyeni kukhokelela avuthayo umaleko ngamanqatha. Amaxesha amaninzi kunokuba ukuba unesifo izihlunu kwezihlunu, nto leyo eyingozi kakhulu kwimpilo jikelele. Izibilini yangaphakathi kunokuchaphazeleka. Ngokomzekelo, abantu kidney zigcinwe kwindawo enamanqatha kuyimfuneko. Ukuba 'zanyibilika "kwenzeka netshiki kwizintso omnye okanye zombini.

Zokudla, intlonelo ezinxulumene msebenzi wabo, ukuba akukhuthazwa ngaphezu kweentsuku ezingama-3, ukuthobela ngamandla 1200 kcal. Iveki "kuzolula" ezi eksperimenti angaba kuphela imvume kunye phantsi kweliso gqirha.

Abanye abantu bakholelwa ukuba 1200 kcal - umda ekhuselekileyo, apho iBhayibhile ithetha utshintsho ayibuyiseki umva emzimbeni. Ukongeza kwemithetho yokudla, abaninzi kwabo banqwenela ukuba ukunciphisa umzimba, kuya kufuneka batshintshe imikhwa yazo. Umzekelo, kukho amaxesha 5 ngemini uze usele amanzi amaninzi.

Le menu echanekileyo

Kwi-avareji, menu mihla kufuneka icwangciswe ukuze xa sakusasa accounted for-25% ukutya sasemini - 10%, sasemini - 35%, kuba umthamo kwemini - 10%, kwaye sangokuhlwa - 20%. Ekubeni wabela obunjalo kuba prostration nkqi, ikhanda soloko ilandelwa lutshintsho lwemithetho ekhula ezingcakacileyo, kunye noxinzelelo.

Ndiyila le menu, asimele ungaveli asebenzise iiresiphi omnye umntu, ekubeni wonke umzimba ezahlukeneyo, kungoko ukhetho iimveliso kufuneka kusekelwe kwiimfuno zabo.

Imveliso "ibhaskiti yokudla 'zifanele zibe nayo yonke imveliso ebalulekileyo, echaphazela ukusebenza okunempilo kwicandelo inyama kunye iseli. Ngoko ke, ngokuba 1200 kcal ukutya (kuba menu ngeveki) kufuneka iqulathe:

• Amafutha anoxanduva imveliso ihomoni, ubume nervous inyama kunye cell nemisipha.
• carbohydrate eziluncedo, umsebenzi engundoqo iyileyo - supply amandla kunye ukutya efanelekileyo.
• Iiproteni banoxanduva eqhelekileyo yokusebenza enyama yangaphakathi, izihlunu zomzimba kunye nolwelo.

Ukuba amandla ziya kuthunyelelwa yi inani lweekhalori, kuyimfuneko ukuba esempilweni izinto umsebenzi ubomi umzimba oko kuya kubonelelwa ngayo.

Ukutya: Usuku kuqala

Phambi kokuba wenze i menu for 1200 kcal ngosuku, kunye zokupheka ukuze baqonde ngcono iintsuku ezi-3 kuqala, uze emva koko, ngenxa yempilo, isicwangciso nokuqhubekeka ibonelela ekutyeni.

Enye i "mnene" iinketho unikezelo kwi Usuku 1:

• Isidlo sasekuseni, Congress iqanda 3 tbsp. amacephe amanzi bapheke i omelet ngesixa encinane yeoli yemifuno kunye kwizilayi (50 g) of ham.
• Lunch mi- iqhekeza lesonka esibizwa ngokuba kunye jam (akukho iswekile) okanye iyogurt 150g (0%) yachithwa amacephe 2st oatmeal.
• Ukuze bafumane isidlo sasemini, ukulungiselela imifuno iyabiliswa ngaphandle ngokongeza ezityebileyo 2 chicken cutlets umphunga.

• Le iti kwemini kubhetele ukuba adle kangangesandla iziqhamo ezomisiweyo, njengoko zibonelela amandla ezongezelelweyo nokunciphisa ukutya.
• Ngexesha lesidlo Yibilise 200 g inyama ezimhlophe okanye intlanzi kwaye dibanisa isaladi (200-300 g) womfuno ukungaqukathi istatshi.

Khumbula ukuba, ukuba ukudla usebenzisa ioli, emifuno kuphela, ibe ncinci kakhulu.

Menu ngosuku lwesibini

Kubalulekile ukukhumbula ukuba ngeli ukutya kufuneka usele amanzi elute ubuthi ezingasafunekiyo emzimbeni, kwaye iye yangena egazini.

• Nothango lwaso iminqathe sakusasa (100 g), yongeza oli yemifuno ukuba apheke le omelet protein (100-110 g) bayidle kunye iqhekeza (20 g) yonke isonka sengqolowa.
• Isidlo sasemini - a iyogurt elisezantsi-osidingayo, nasiphi isiqhamo.
• Kuba sasemini ekulungiseleleni iitapile ezicujiweyo phezu kwamanzi ngaphandle kokwengeza ioli goulash yokupheka inyama itswele kunye neminqathe ngesixa encinane yeoli, amanzi kunye yetumato.

• Umthamo - apile ebesojiwe.
• Kuba isidlo ukucima inyama omhlophe (100 g) xa oli yemifuno kunye imali encinane.

Ukugcina yokudla elungile, i menu ngeveki (1200 kcal) emsebenzini kuyohluka isidlo ngokohlobo neqaqobana iziqhamo ezomisiweyo, nto leyo eya kuphucula ingqondo yakho, amvelisele imimoya zakho.

Recipes ngosuku lwesithathu

Ngosuku lwesithathu kuthathwa ukuba izinto zatshintsha, njengoko kunjalo ngoku oluqalayo ukuba waziva ukungabikho izondlo emzimbeni. Kuye ukuba aphile ngaphandle emibi, kufuneka ube mhle kancinci.

• Isidlo sasekuseni, ukwenza iti okanye ikofu ubisi, akukho iswekile, ulwimi yenkomo ebilisiweyo (70 g), kwaye wenze coleslaw kunye apile (150 g).
• Isidlo sasemini - 200 g isaladi yeziqhamo.
• Kuba sasemini weld mushroom isuphu kunye namanzi amancinane oyile (ukhamba 2), 100 g kweentlanzi ebilisiweyo lilawule imifuno onyaka (300 g). Kuba dessert - iziqhamo compote ngaphandle iswekile.
• Kuba isidlo ukucima zeze inyama (100 g) leminqathe, cook buckwheat (100 g), wonqanyulwa, ipepile elithozamisayo (100 g).

Ukuba indlala enkulu uzenza waziva phambi lokulala, ngoko, ukuba ndimvuse ebusuku, ungenza usele iglasi yobisi ezimuncu, kefir okanye ezisezantsi-fat iyogurt.

Unga zinokwahluka iimveliso nanini na menu for calories 1,200 ngosuku kunye zokupheka kangangeveki ngaphandle inyama umzekelo, okanye ukongeza sisi cottage sisi. Ukwenza kuyimfuneko ukuthembela esizithandayo ekutyeni, ngaphandle amafutha ezilwanyana kunye neelekese.

mithetho yokuphepha

Eyona nto iphambili nasiphi na isondlo - hayi nje walahla Kum, kodwa ke kulawula "ntoni nto imbi", ngalo ubunzima ungabuyi ngathi rocket umva. Njengoko menu for 1200 kcal ngosuku kunye zokupheka for ngeveki (reviews iwuqinisekise), uyakwazi ukunyenyisa amandla ukwenzela ukuba ningethi ezingqondweni, kuphela impilo kunye isimo, kunye nobunzima.

imithetho yokhuseleko ukuze itye:

• Mamela emzimbeni wakho iliso impendulo kwemithetho yokudla. Ukuba kukho iimpawu mnyama amehlo kunye nelahleko osezingqondweni kufuneka ngoko nangoko ukuthintela idayethi udibane nogqirha.
• Sela kakhulu amanzi acocekileyo.
• Yenza menu esezantsi-osidingayo, kodwa ezahlukeneyo.
• Ngokubafekethisa wena ngohlobo leziqhamo sweet eyomileyo kunye nemifuno.
• Gada isimo sakho. Ukuba kukho novalo okanye ukuba nochuku, oko kuthetha ukuba ityhefu bangena egazini.
• Hambisa ngaphezulu.

Ukuba uza ukusebenzisa amandla 1,200 kcal, le menu veki kuhle ukuphuhlisa kunye yincutshe.