Kudya zvinovaka muviri kuti 1,200 kcal (zviripo nokuti vhiki): wongororo

Sezvo yagara akaratidza nemasayendisiti, uremu Kudya ngozi kwazvo utano hwevanhu, kana usingazive mitemo pokuita.

Ndozvakajairwa pamusoro macalorie zvinofanira zvinodya murume ano pasina nokutyisidzirwa kufuta Paavhareji kubva 2800 pasina mumuviri basa uye kusvika 4200 apo basa rakaoma, somuenzaniso mumugodhi kana fekitari.

Nokuti nokukurumidza uremu nezvezvokudya vanokurudzira zvokudya 1200 macalorie. Menu nokuti vhiki (refu kupfuura vanachiremba havana akakurudzira kushandisa mitemo yakadaro) rinobvumira muviri kubvisa mamwe 5.10 makirogiramu, riri nomumwe.

Dambudziko murume ano

Human hunhu zvokuti chero zvinhu migumisiro pamusoro psyche kana kukonzera nokukurumidza backlash. Murume yekare haana zvinetso kufuta, sezvo zvokudya mined kubudikidza kunovhima uye kuungana. Ukabatwa, vakauraya, ipapo ndine kugutsikana.

Kamwe vanhu akadzidza kurima miriwo, michero uye zviyo, akapingudzwa vakava fatten mombe kuti uuraye vakatanga kufa kubva nokudyisa, gastric utachiona uye chirwere cheshuga. Vazivi vekare akakurudzira vokwake kuti zvine mwero, asi zvinyorwa zvinyorwa nezvoUmambo yakakurumbira nemitambo Roman, kana kubva seri dhesiki haana kubuda kwamazuva.

The ano dambudziko munhu nhema nokumwewo:

• Chekutanga, vanhu vakawanda havaregi basa kana nokuda usimbe kana nemhaka yokushaya nguva kana mari chaiko.
• Chechipiri, ruzhinji kwevanhu kwakaita kuti kudyiwa vakanatswa zvokudya isina muviri zvose, izvo akashandisa sei wokunatswa muviri kana wayo saturation.
• Chechitatu, ikozvino chikonzero kuvhurwa pfungwa "kudya kwakakodzera."

Menu nokuti vhiki 1200 kcal (uchapupu kubva vaya vaiedza saka kudya, izvozvo kunosimbiswa) zviri nyore kuchengeta munguva pfupi pane kudya dzose zvakanaka.

marudzi zvokudya

Chero zvokudya - ichi kukamurwa, chete vamwe vacho anobatsira uye mudzokere upenyu hwomunhu uye utano, vamwe kutakura chirwere uye kuneta, uye dzimwe nguva rufu.

Inobatsira zvokudya dietitian yakatarwa pamberi chero chirwere kana iri postoperative munguva. Vanhu havazivi kuti kana vari pakutanga zvokudya zvavakanga "chiremba akarayira" kuti pakanga pasina zvinetso zvoutano. Musimboti zvokudya izvi - muganhu vanoshandisa zvinhu zvinokuvadza uye nzira dzavo rokugadzirira (semuenzaniso, chakabikwa, kusvuta).

Vaiona hunokuvadza zvokudya, chakamboti inorambidza nesimba 1200 kcal. Menu nokuti vhiki pamwe zvokudya kunoita zvinoshamisa uremu, asi nemigumisiro pashure yezwi zvatinosiita zvigadzirwa kakawanda nemafashamo.

Asi kana uchinyatsoda kuti kukurumidza kurasikirwa mashomanana zvokuwedzera kilos, zvakanakisisa kuziva sei kuzviita zvakanaka.

Chii 1200 macalorie?

Vanoziva kubva ruzivo, avo vakanga vari kudya, kwete akavarambidza ose ari kudya kunotungamirira nokupisa mafuta rukoko. Kazhinji pane izvozvo anotambura tsandanyama rinenge riri nengozi zvikuru kuti kunopindirana utano. Chete nhengo dzomukati zvingakanganiswa. Somuenzaniso, itsvo munhu akaramba ari panzvimbo anodiwa mafuta. Kana iye "zvikanyauka" zvinoitika vachirembedza itsvo mumwe kana vaviri.

Nezvezvokudya, vanoremekedza chokuita basa ravo, hadzina zano anopfuura 3 mazuva, zvinoenderana simba 1200 kcal. Vhiki "ruoko" kuedza izvi zvinogona chete mvumo uye pasi pokudzora chiremba.

Vamwe vanhu vanofunga kuti 1200 kcal - yakachengeteka muganhu chisingazivi kunotoreva kusingarapiki kuchinja mumuviri. Kuwedzera Mishonga kurambidzwa, vakawanda vevaya vanoda uremu, vachafanira kuita miitiro yavo. Somuenzaniso, pane 5 kanomwe pazuva uye kunwa mvura yakawanda.

The zvakarurama Menu

Paavhareji, Muterere zuva zvinofanira kurongwa kuti pakudya kwemangwanani chakaita kuti 25% zvokudya zvemasikati - 10%, zvekudya - 35%, kuti masikati tudyo - 10%, uye nokuda kwevaakanga - 20%. Aine kuparadzirwa kwakadaro zvaisazova simba prostration, kutemwa nomusoro kuti kazhinji achiperekedzwa kukura dzakatetepa, uye kuora mwoyo.

Nokuita Muterere, hatifaniri tinongoita kushandisa womumwe Recipes, sezvo muviri wose yakasiyana, saka kusarudzwa zvinhu zvinofanira kubva zvavanoda.

The chigadzirwa "tswanda zvokudya" vanofanira ane zvigadzirwa zvose zvinokosha, kukanganisa utano kushanda Muviri muchitokisi kupesana. Saka, nokuti 1200 kcal zvokudya (nokuti vhiki Muterere) anofanira ine:

• Mafuta vane basa kemikari kugadzirwa, nemamiriro pamusoro huta zvinyama uye masero membranes.
• Useful makabhohaidhiretsi, chikuru basa iyo - ndiyo nerubatsiro simba uye zvakakodzera muviri.
• Mapuroteni ndivo anokonzera kuipa kushanda nhengo dzomukati, tsandanyama rinenge uye mvura mvura.

Kana simba achatungamirira nenhamba macalorie, zvakakodzera kuti utano upenyu basa zvinhu muviri zvicharangarirwa.

Diet: Day kutanga

Usati waita pa 1200 macalorie rimwe zuva, pamwe Quick zviripo kunzwisisa zviri nani 3 Mazuva okutanga, uye ipapo, pahwaro utano, kuronga akachenjera kuenderera zvokudya.

Mumwe "munyoro" wedzerai iwayo Day 1:

• Mangwanani, Tyava zai ne 3 tbsp. spoon emvura uye kubika imwe omelet mune shoma mafuta muriwo pamwe zvidimbu (50 g) yaHamu.
• Lunch anogona kugutsa mune bande pamusoro wholemeal chingwa ane jamhu (hapana shuga) kana 150g yogati (0%) ichiputswa 2st nezvirongo oatmeal.
• Zvekudya, gadzirira steamed miriwo pasina kuwedzera mafuta uye 2 huku cutlets chiutsi.

• Masikati tea nani kudya tsama michero yakaomeswa, sezvo ivo inopa mamwe simba uye kuderedza havi.
• Pamabiko Bikai 200 g chena nyama kana hove uye kuwedzera Salad (200-300 g) kuti miriwo ine hapana starch.

Yeuka kuti kana mundiro uchishandisa mafuta, chete muriwo, uye zvikuru diki zvakawanda.

Menu pazuva rechipiri

Zvakakosha kuyeuka kuti munguva vanofanira kunwa mvura yakawanda kuti elute zvinokachidza namatongo pamuviri zvokudya, uye haana kunyura kupinda muropa.

• Chendarira kuti makerotsi mangwanani (100 g), wedzerai mafuta muriwo kubika puroteni omelet (100-110 g) uye kuidya aine bande (20 g) gorosi wose chingwa.
• Lunch - yakaderera mafuta yogati, chero muchero.
• Zvekudya achigadzirira mashed nembatatisi pamusoro mvura pasina kuwedzera mafuta goulash nyama nyemba ne hanyanisi uye makerotsi mune shoma mafuta, mvura uye tomato ava.

• Tudyo - munhu akabika apple.
• Nokuti chisvusvuro kudzima nyama chena (100 g) ari mafuta muriwo shoma.

Kuchengeta Zvokudya zvakakodzera, mumwe Muterere nokuti vhiki (1200 kcal) kubasa anogona kunochinja tudyo muchimiro tsama michero yakaomeswa, izvo zvichaita kuvandudza pfungwa dzenyu uye kusimudza mweya yenyu.

Recipes zuva retatu

The zuva retatu runoonekwa kuva yokuchinja, sezvazvakanyorwa ikozvino kutanga kuti akanzwa kushayikwa zvinovaka muviri ari mumuviri. Kwaari kurarama pasina zvakaipa, inofanira kuva zvishoma vasine.

• Mangwanani, kuti tii kana kofi nomukaka, hapana shuga, rurimi yakabikwa nyama (70 g), uye kuti coleslaw pamwe apuro (150 g).
• Lunch - 200 d muchero Salad.
• Zvekudya howa muto weld pamwe shomanana mafuta (nendiro 2), 100 g yakafashaidzwa hove uye kudzima nemwaka muriwo (300 g). For dhizeti - muchero compote pasina shuga.
• Nokuti chisvusvuro ichizova nokudzimuka garikuni nyama (100 g) kuti makerotsi, bikai Buckwheat (100 g), zvidimure inotapira mhiripiri (100 g).

Kana nzara anoita zvakawanda pachayo vainzwa pamberi warara, Saka, kwete kunomumutsa usiku, unogona kunwa girazi mukaka yakashapa, kefir kana kuderedzwa mafuta yogati.

Unogona siyana zvigadzirwa chero Muterere kuti 1,200 macalorie rimwe zuva pamwe Quick kwevhiki pasina nyama Somuenzaniso, kana wedzera chizi uye koteji chizi. Kuita zvakakodzera kuvimba zvatinoda mune zvokudya, dzakakudzingai mafuta mhuka uye zvihwitsi.

chengetedzo mitemo

Chinhu chikuru chipi zvokudya - kwete dumped Madzimabo, asiwo pachitonga "zvakaipa sei", uremu haridzoki kuburikidza iyo yakaita chitundumuseremusere shure. Sezvo Muterere pa 1200 macalorie rimwe zuva pamwe Quick kwevhiki (wongororo ngaadarowo), unogona kuchinja simba kuitira kuti atadze kuziva, utano uye manzwiro, uye uremu chete.

Safety mitemo nokuti kudya zvinenge zvataurwa:

• Teerera muviri wako uye kuongorora mhinduro Mishonga kurambidzwa. Kana pane zviratidzo achiipa kwemaziso uye kurasikirwa pfungwa kunofanira pakarepo kumisa kudya uye chiremba.
• Inwa mvura yakachena.
• Ita shoma-mafuta Muterere, asi siyana.
• Akomborera pachako muchimiro inonaka michero yakaomeswa uye nemiriwo.
• Monitor mudhu yenyu. Kana paine kutya kana kushatirwa, zvinoreva kuti muchetura apinda ropa.
• Kutama zvakawanda.

Kana uchizopa kushandisa simba nokuda 1,200 kcal, zviripo nokuda vhiki ndiyo yakanakisisa yokuumbiridza pamwe nyanzvi.