Kukho inani elikhulu lokutya, kwaye ezininzi zazo azibaniki iziphumo kwaye ziyingozi kwimpilo. Ukulahleka kwesisindo kufuneka uhambelane nesondlo esifanelekileyo kwaye udle iikhalori ezili-1200. Abaninzi bayakuzibuza ukuba kutheni le nto inomboro, kodwa yonke into yileyo imfuneko yomntu oqhelekileyo ukuba asebenze ngokusemthethweni komzimba. Ukuba udla ngaphantsi kwesi sizinga, i-metabolism iya kuncitshiswa kwaye umzimba uya kuqala ukusebenzisa izicubu ze-muscle zamandla, ukutshabalalisa.
Ukulungisa ukutya ngeveki ye-1200 kcal
Ukuze ukwazi ukujamelana neepounds ezongezelelweyo, kufuneka u sasaze umlinganiselo wekhalori ngokuchanekileyo. Kubalulekile ukuqaphela ukuba lo mgaqo wesondlo, ngokombono wezondlo, uphephe ngokupheleleyo kwimpilo.
Imigaqo yesondlo esifanelekileyo yokulahlekelwa ubunzima kwi-1200 cal:
- Kubalulekile ukuba ungabandakanyi ekudleni kwamafutha, okuthosiweyo, amnandi, aphekiweyo kunye nezinye izinto zokutya ezingabalulekanga kumfanekiso okanye kwimpilo. Ziyingozi kunye neziphuzo ze-fizzy, i-juices ezipakishwe kunye notywala.
- Nika okukhethekileyo kwiziqhamo ezintsha, imifuno, inyama, iimveliso zobisi, intlanzi, njl.
- Isondlo esifanelekileyo kwi-1200 kcal sithetha ukutya okuhlukileyo. Kubalulekile ukutya ngokukhawuleza okungenani amahlanu ngosuku. Oku kuya kunceda ukugcina i- metabolism kwaye ingabi yindlala.
- Kubalulekile ukulungiselela ngokufanelekileyo ukutya, ukukhetha ukupheka, utywala, kunye nokubhaka, ukuthambisa nokugcoba.
- Umbane ubaluleke kakhulu, kwaye imihla ngemihla kufuneka ukusela ubuncinane i-1.5 litres. Lo mqulu usebenza kuphela kumanzi acocekileyo.
Umzekelo we-1200-calorie menu menu
Ukuze ukhethe ukutya okufanelekileyo ekudleni , ungasebenzisa ithala lekhalori ekhoyo (jonga ngezantsi). Makhe sijonge imizekelo eya kukuvumela ukuba uhlakulele imenyu yakho.
Inketho yenombolo 1:
- kusasa : i-oatmeal iphekwe ukusuka kwi-3 st. iipuni zokutya;
- ngaphantsi : iipulo;
- isidlo sasemini : isobho senkukhu, isibini se-cutal ye-cutal veal, 150 g yekhakhamba isaladi kunye netamatato;
- I-snack : 150 grams yesaladi yesithelo;
- ngokuhlwa : i-100 gram ye-buckwheat kunye nomlinganiselo ofanayo wehake ehambayo kunye nenxalenye yesaladi yekhabishi.
Inombolo 2:
- kusasa : 50 g yenqama yenkukhu, isiqwenga sesonka esipheleleyo kwaye ungongeza isardadi encinane;
- I-snack : i-toast ene-jam engaxilwanga;
- isidlo sasemini : 250 g isobho kunye nemifuno kwi-fish broth;
- i-snack : 1 tbsp. i-kefir kunye namayeza aqoshiwe;
- ngokuhlwa : umqulu we-flour, u-150 grams we-cottage ushizi kunye ne-100 grams ye-radish.