Ukutya "1200 iekhalori"

1200 iikhalori - inani elincinci elifunekayo ekusebenzeni ngokuqhelekileyo komzimba. Ukuba usuka kule nombolo kwiqela elikhulu, uya kukhulula ubunzima, kwaye ukuba incinci, i-metabolism yakho iya kuncipha. Ukutya kwe "1200 khalori" kuya kukunceda ukuba ungalali kwaye ulahlekelwe loo mapaundi angaphezulu.

Imithetho ebalulekileyo

1. Ukutya kwansuku zonke kufuneka kufake i-55% ye-carbohydrates enzima, i-15% yeprotheni kunye ne-30% yeoli.
2. Ipesenteji ephezulu yamathambo yimvelaphi yemifuno kwaye i-3% kuphela yezilwanyana.
3. Lungiselela izitya nge sibini okanye kwi-oven, ngoko ugcine ubuninzi bezondlo kunye namavithamini.
4. Kungcono ukutya amaxesha amahlanu ngosuku, ngoko awuyi kulambile.
5. Nika ngokupheleleyo ukutya okumnandi, okunamanqatha, ukutya okukhawulezileyo, ama-nati kunye neziphuzo ze-carbonate.
6. Iingxaki kukuba ufanele uhlale ubala iikhalori kwaye ulinganise iimveliso zakho. Unokufumana iithayibhile ezininzi kwi-intanethi.

Ukutya okunama-1200-khalori kunemenyu engqinelanayo:

1. Isidlo sakusasa kufuneka silethe iikhalori ezingama-300 emzimbeni wakho. Yidla i-150 g ye-klabishi isaladi kunye neetikiti, ongayigcwalisa ngejisi yemonom kunye nexabiso elincinci leoli. Kwakhona, yidla isonka esincinci ngebhotela okanye ngeeshizi kunye ne-50 g ye-sausage.
2. Isidlo sakusasa sesibini sibandakanya iikhalori eziyi-120. Yiba indebe yekhofi kunye nobusi.
3. Isidlo sinama-calories angama-420. Lungisa i-80 g yenkunzi yenkukhu, 150 g yeebhatate, ezalisa i-20 g yeoli yendalo yemifuno kunye nokusela itiye eluhlaza, kodwa ngaphandle kweshukela.
4. I-snack izokuzisa umzimba weekhalori ezili-120. Phuza i-200 ml yogurt, umxholo weoli ococekileyo we-1.5%.
5. Ukutya isidlo kubandakanya iiekori ezingama-240. Iqulethwe yinxalenye yentlanzi enesisindo esingama-200 amagremu kunye ne-150 amagremu e-klabishi ngesaladi kunye neekroti, ezixutywe ngejisi lemon.

Imizekelo yokutya okunokulinganisela kuma-calorie ayi-1200

Faka iikhalori ezili-100:

• i-fat borsch;
• wongela imifuno;
• amazambane ngobuninzi be-1 pc.;
• 1 i-apula kunye ne-1 teaspoon yobusi;
• 50 g yencwadana yenkukhu.

Faka iikhalori ezingama-200:

• 100 g ye-caviar ye-eggplant;
• Isiqwenga sesonka;
• 100 g ye-sausage ebilisiwe;
• amaqanda aqingqiweyo, anamaqanda a-2;
• isobho semifuno nge pasta.

Faka iekhalori ezingama-300:

• ama-cutlets ukusuka kwi-low-fat meat - 2pcs;
• iplate of porridge;
• 2 ipakeki;
• kumgangatho weplate ye-macaroni ukusuka kwengqolowa yenkomo;
• iifatata ezifihliweyo.

Ukutya kwe "1200 khalori ngosuku" kuya kukunceda ulahlekelwe isisindo ngeekhilogram eziliqela ngaphandle kokulimaza kwimpilo yakho. Iingqinisiso kuphela eziyinkxalabo zempilo ezinzulu kunye neempendulo.