Ukudla okunomsoco for 1,200 kcal (imenyu ngesonto): Izibuyekezo

Njengoba sekuyisikhathi eside wabonakalisa ngezimanga ososayensi, kwesisindo Ukudla kuyingozi kakhulu empilweni yomuntu, uma ungazi imithetho ukuhambisana.

Kuyinsakavukela kilojoule ukuthi Kumelwe uzidle indoda wesimanje ngaphandle kwemizabalazo usongo zokukhuluphala, ngokwesilinganiso kusukela 2800 ngokungabi bikho okhandlayo futhi kuze kufinyelele 4200 lapho umsebenzi onzima, isibonelo emayini noma endaweni yokukhanda.

Ukuze isisindo esiphuthumayo ukulahlekelwa izazi zokudla zitusa amandla 1200 kcal. Imenyu sonto (isikhathi eside kunaleso odokotela batusa ukuba bangalisebenzisi kabi imingcele enjalo) uvumela umzimba ukuqeda extra 5.10 kg, okuyilona elisebenzayo futhi ngabanye ningamalungu.

Inkinga yomuntu yesimanje

Kuyinto engokwemvelo ukuthi iyiphi imiphumela eqine ku psyche noma kubangele nezinye izinkinga ngokushesha. Le ndoda asendulo ayenamagama awunankinga ukukhuluphala ngokweqile, ngoba ukudla sasithathwa ngu ukuzingela ukuhlangana. Caught, wabulala ke ngizobe nganelisekile.

Lapho isintu usefunde ukutshala imifino, izithelo nokusanhlamvu, walawula futhi baba fatten izinkomo ekuhlatshweni waqala ngokwempilo yangenyama kusuka ukudla, izifo esiswini kanye nesifo sikashukela. Izazi yasendulo yanxusa bakubo ukulinganisela, kodwa imithombo wesandla ukutshela mayelana zemikhosi yokuzitika adumile aseRoma, lapho kusuka ngemuva kwedeski akazange aphume izinsuku.

Inkinga komuntu kwanamuhla amanga kwenye indawo:

• Okokuqala, abantu abaningi awalwi umsebenzi ngokomzimba noma ngoba sobuvila noma ngenxa yokuntula isikhathi noma imali.
• Okwesibili, iningi esintwini uye wathuthela ukusetshenziswa ukudla elicwengisiswe elingenalo zonke izakhamzimba, okuyinto esetshenziswa nomthelela ukuhlanzwa umzimba noma ukugcwaliswa yayo.
• Okwesithathu, manje akhawunti kabusha umqondo wegama elithi "ukudla okufanele."

Imenyu ngesonto 1200 kcal (nobufakazi labo abaye bazama ngakho ukudla, kuqinisekiswa) kulula ukubona ngesikhathi esifushane kunokuba sidle njalo kahle.

izinhlobo ukudla

Noma yimuphi Ukudla - lo mkhawulo, kuphela ezinye zazo ziwusizo bese ubuyela impilo yalowo muntu, kanti abanye zithwala izifo nokutubeka, futhi ngezinye izikhathi nokufa.

Iwusizo yokudla isazi esinqunyiweyo khona yisiphi isifo noma esikhathini postoperative. Abantu abaqapheli ukuthi uma ekuqaleni fed njengoba "udokotela ngaphambilini" ukuthi zazingekho izinkinga zezempilo. Ingqikithi yalezi ukudla okunamafutha - umkhawulo ukusebenzisa imikhiqizo ayingozi futhi izindlela zabo zokubumba sokulungiselela (isb, ukuthosa, ukubhema).

Kubhekwe Ukudla eziyingozi, nokukhawula okwesikhashana amandla ngo-1200 kcal. Imenyu sonto nale Ukudla ikhuthaza okukhulu kwesisindo, kodwa imiphumela emva kwathatha imikhiqizo evamile ngokuvamile kukhona inhlekelele.

Kodwa uma ngempela kudingeka ngokuphuthumayo ulahlekelwe ngamakhilogremu ezimbalwa, kungcono ukwazi indlela yokukwenza kwesokudla.

Kuyini 1200 kilojoule?

Ziyazi ngokuhlangenwe nakho kwayo, labo babesemkhunjini Ukudla, akuzona zonke izivimbelo ekudleni kuholela evutha ungqimba amafutha. Ngokuvamile kunalokho ehlupheka kwemisipha izicubu, okuyinto iyingozi kakhulu kwezempilo jikelele. esifanayo izitho zangaphakathi zingase zithinteke. Ngokwesibonelo, izinso womuntu zisendaweni namanoni kunesidingo. Uma 'elicibilikile "kwenzeke alengayo oyedwa wenu noma nobabili nezinso.

Izazi zokudla, ehloniphekile eziphathelene ngomsebenzi wawo, kungukuthi belulekwa izinsuku ezingaphezu kwezingu-3, ukuze ihambisane namandla 1200 kcal. Isonto "yokwelula" lokhu kucwaninga kungaba kuphela imvume futhi ngaphansi kokuqondisa kukadokotela.

Abanye abantu bakholelwa ukuthi 1200 kcal - isilinganiso sotshwala, okungadingi kuhilelani izinguquko ezingenakuhlehliswa emzimbeni. Ngaphezu kwemithetho yokudla, abaningi kulabo abafisa ukuba anciphise umzimba, kuyodingeka ukushintsha indlela abaziphatha ngayo. Ngokwesibonelo, kukhona 5 izikhathi ngosuku futhi baphuze amanzi amaningi.

Imenyu lesifanele

Ngokwesilinganiso, imenyu nsuku zonke kufanele kuhlelwe kangangokuthi ngezinye ibhulakufesi zaba 25% ukudla kwasemini - 10%, ukuze kulungiselelwe ukudla kwasemini - 35%, i-isidlo ntambama - 10%, kanye eyodla - 20%. Nge sokusabalalisa ofana nalo ngeze prostration eqinile, ukuphathwa ikhanda zivame ukuhambisana ezikhulayo ezacile, kanye nokucindezeleka.

Owenza imenyu, akufanele zifa zisebenzisa izindlela yomunye, njengoba yonke umzimba ihlukile, kungakho Ukukhetha imikhiqizo kumele asekelwe izidingo zabo.

Umkhiqizo "ubhasikidi Ukudla" kufanele ibe yonke imikhiqizo esibalulekile, ezithinta ukusebenza okunempilo umzimba kanye cell division. Ngakho, i-1200 kcal ukudla (i-imenyu ngesonto) kufanele iqukathe:

• Amafutha banesibopho ukukhiqizwa kwama-hormone, isakhiwo kwemizwa kwezicubu cell ulwelwesi.
• carbohydrate ewusizo, umsebenzi oyinhloko okuyinto - awumthombo wamandla futhi umzimba efanele.
• Amaphrotheni banesibopho ukusebenza evamile izitho zangaphakathi, imisipha kwezicubu uketshezi.

Uma amandla kuzokhawulelwa ngenani kilojoule, kubalulekile ukuba enempilo izinto umsebenzi ukuphila emzimbeni ke zizonikezwa.

Ukudla ekudlayo: Usuku lokuqala

Ngaphambi kokwenza imenyu 1200 kcal ngosuku, zokupheka ukuze uqonde kangcono ukuthi ezinsukwini 3 kuqala, bese, ngesisekelo ezempilo, ukuhlela ukuqhubeka ezinengqondo yokudla.

Enye "mnene" ongakhetha supply Day 1:

• Ekuseni, yenza iqanda ne 3 tbsp. iingobho zamanzi upheke i omelet e esincane amafutha yemifino ne tincetu (50 g) kaHamu.
• Isidlo sasemini bale nocezu lwesinkwa wholemeal nge jam (akukho ushukela) noma yogurt 150g (0%) ziyoncibilika nezinkezo 2st oatmeal.
• Ngesikhathi sokudla kwasemini, ukulungiselela imifino steamed ngaphandle kokwengeza fat and 2 inkukhu cutlets umusi.

• I itiye ntambama kungcono udle idlanzana izithelo ezomisiwe, ngoba yenza eneji olwengeziwe futhi Zinciphisa isifiso.
• Ngezinye idina Ubilise 200 of inyama emhlophe noma inhlanzi bese wengeza isaladi (200-300 g) yemifino eliqukethe akukho isitashi.

Khumbula ukuthi uma isidlo esebenzisa amafutha, yemifino kuphela, futhi izinto eziningi ezincane kakhulu.

Imenyu ngosuku lwesibili

Kubalulekile ukukhumbula ukuthi ngalesi Ukudla kufanele baphuze amanzi amaningi ukuze elute ubuthi kanye nemfucumfucu emzimbeni, futhi hhayi angena egazini.

• Grate izaqathe ngesidlo sasekuseni (100 g), engeza amafutha yemifino ukupheka le omelet amaprotheni (100-110 g), ulidlele nge nocezu (20 g) kakolweni lonke isinkwa.
• Isidlo sasemini - a yogurt-kilojoule amaningi, izithelo.
• Ngesikhathi sokudla kwasemini, yokulungiselela amazambane abondiwe phezu kwamanzi ngaphandle kokwengeza uwoyela goulash inyama sikadali ne anyanisi kanye izaqathe esincane uwoyela, amanzi kanye utamatisi.

• Umthamo - apula kubhakwa.
• Eyodla ucime inyama emhlophe (100 g) ku amafutha yemifino ne esincane.

Ukugcina ukudla okufanele, imenyu sonto (1200 kcal) emsebenzini ziyahlukahluka isidlo ngesimo nedlanzana izithelo ezomisiwe, okuzokwenza ngcono ubuchopho bakho futhi aphakamise imimoya zakho.

Ungadliwa ngosuku lwesithathu

Ngosuku lwesithathu ubhekwa senguquko, njengoba manje iyaqala ukuba wazizwa ukuntula izakhi emzimbeni. Kuye ukuphila ngaphandle imiphumela emibi, kufanele kube kancane etotoswayo.

• Ekuseni, ukwenza itiye noma ikhofi ubisi, awukho ushukela, yenkomo abilisiwe ulimi (70 g), futhi wenze coleslaw ne apula (150 g).
• Isidlo sasemini - 200 izithelo isaladi.
• Ngesikhathi sokudla kwasemini mushroom isobho weld nge ayimbijana uwoyela (ladle 2), 100 g izinhlanzi abilisiwe ayoyicima imifino sesizini (300 g). Elimnandi - izithelo compote ngaphandle ushukela.
• Eyodla ziyawucisha turkey inyama (100 g) of izaqathe, ukupheka nokunye okufana nokolweni (100 g), usike pepper amnandi (100 g).

Uma indlala kakhulu izenze wazizwa ngaphambi sokulala-ke, hhayi ngimvuse ebusuku, ungakwazi uphuze ingilazi yobisi omuncu, kefir noma ephansi fat yogurt.

Ungakwazi zihluka imikhiqizo nganoma yisiphi imenyu kilojoule 1200 ngosuku nge zokupheka ngemva kwesonto elilodwa ngaphandle inyama isibonelo, noma wengeze shizi cottage shizi. Okwenza kwadingeka ukuba ancike esikuthandayo e ukudla, ngaphandle ezilwane kanye amaswidi.

mithetho yokuphepha

Into esemqoka kunoma iyiphi Ukudla - hhayi nje elahliwe AmaKh, kodwa futhi kokubusa "musa neze ingozi", okuyothi ngalo isisindo engabuyi like rocket emuva. Njengoba imenyu kilojoule 1200 ngosuku ne zokupheka ngeviki (izibuyekezo siliqinisekise), ungalungisa amandla ukuze singalahlekelwa ukwazi, ezempilo kanye nemizwelo, nesisindo kuphela.

Imithetho Ukuphepha ukuzincisha ukudla:

• Lalela umzimba wakho kanti ukuqapha ekuphenduleni kwemithetho yokudla. Uma kukhona izimpawu ukuhwalala samehlo nokulahlekelwa ukwazi kufanele ngokushesha ayeke yokudla kanye nodokotela.
• Phuza amanzi amaningi okumsulwa.
• Ingabe-kilojoule amaningi imenyu, kodwa ahlukahlukene.
• Pamper ngokwakho ngesimo izithelo ezinoshukela omisiwe nemifino.
• Gada isimo semizwa yakho. Uma kukhona ukwethuka noma ukuphatheka kabi, kusho ukuthi ubuthi wangena igazi.
• Move more.

Uma uya ukusebenzisa amandla akhe ukuze enze 1,200 kcal, imenyu ngesonto kuyinto engcono kakhulu yokuthuthukisa nge onguchwepheshe.