Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-5 kg ezinsukwini eziyi-10.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1200 Kcal.
I-calories engu-1200 iyindlela ephumelela kakhulu yokulahlekelwa isisindo. Ngemenyu eklanywe kahle, ikuvumela ukuthi ulahlekelwe isisindo ngaphandle kokuletha umzimba esimweni esicindezelayo. Ingabe ufuna ukulahlekelwa cishe ikhilogremu eyodwa (noma ngaphezulu) ngeviki futhi ukhululeke ukukhetha imikhiqizo oyisebenzisayo? Khona-ke lokhu kudla okukhethekile kuzoba yindlela yakho yokuphila endleleni eya esimweni somzimba samaphupho akho. Futhi uma isisindo ekuqaleni sidlula kakhulu okujwayelekile, khona-ke inqubo yokulahlekelwa isisindo izohamba ngokushesha nakakhulu.
Izidingo zokudla kwekhalori eziyi-1200
Njengoba uqonda egameni lale nqubo, kuzodingeka usebenzise ama-calories ayi-1200 nsuku zonke ukuze wehlise isisindo. Kunamatafula amaningi kakhulu wekhalori enetheni. Abaningi babonisa inani lokudla okunempilo hhayi nje kuphela komkhiqizo othile, kodwa ngisho nesitsha sonke. Ziphrinte ngokwakho, uhambe!
Kungani ngempela lesi sibalo? Leli nani lama-kilojoule, ngokusho kweziphetho zezazi eziningi zokudla okunomsoco, lanele ukunciphisa umzimba futhi ngasikhathi sinye lingaphazamisi ukusebenza okujwayelekile komzimba. Ngeke wesabise umzimba ngemikhawulo ebukhali, ngemuva kwalokho, njengoba wazi, umzimba, ngokuphambene nalokho, ucabanga ukuqala kwezikhathi zendlala, nganoma yikuphi okweqile ekudleni, uzama ukuqoqa amakhilogremu amasha ngosuku lwemvula.
Ukwehla okuphansi kokudla kwekhalori isikhathi eside kungaholela ekuvimbeleni imetabolism nasekucubunguleni izicubu zemisipha. Umzimba kuleli cala umane nje awunamandla futhi uzama ukuwuthola lapho ungakhona khona.
Ungadla noma yikuphi ukudla ngokudla kwekhalori le-1200. Kepha-ke, udinga ukusungula ukudla kwakho kokudla okunempilo, okunama-kilojoule amancane. Uma ufuna ukudla ubumnandi obuthandayo, zivumele inani elincane.
Yenza imenyu ngendlela yokuthi umzimba ungagcwaliswa ngezinto ezizidingayo ukuze usebenze ngokujwayelekile, okuvela ekudleni. Ukwehlisa isisindo ngokudla, ngokwesibonelo, amaswidi athile, nawo azophumelela, kepha leli qhinga linamathuba onke okuholela umzimba ekushodeni kwezakhi eziwusizo, futhi ngenxa yalokho, kubangele ukungasebenzi kahle emsebenzini wawo. Ngokufanelekile, uhleli ekudleni kwekhalori le-1200, udinga ukuhlela ukudla kwakho ukuze ama-carbohydrate ahamba kancane kwimenyu yansuku zonke angaba ngu-55%, amaprotheni anempilo - 15%, no-30% - amafutha. Ngaphezu kwalokho, inzuzo enkulu yamafutha kufanele ibe yimvelaphi yemifino, kuyilapho kunezilwane ezimbalwa - ama-3-5%.
Kunconywa ukuthi udle kancane kancane. Lokhu kuzosiza hhayi kuphela ukugcina izinqubo ze-metabolic zisebenza, kepha futhi kugweme umuzwa oqinile wendlala. Ngokuqondene nesikhathi sokudla kwekhalori elingu-1200, ochwepheshe abakuncomi ukuhlala ezinyunithi eziningi zamandla isikhathi esingaphezu kwezinsuku ezingama-30.
Qiniseka ukuthi, ngaphezu kweziphuzo ngokubona kwakho (itiye nekhofi elingenashukela livunyelwe ukuphuza ngobuningi), kufanele uphuze amalitha ama-2 wamanzi ahlanzekile nsuku zonke.
Uma uphuma kulolu hlelo lokudla, kufanele ukhuphule kancane ikhalori olithathayo. Kunconywa ukuthi ungalingezi inani lama-calories nsuku zonke ngamayunithi angaphezu kuka-150-200 njalo ezinsukwini ezimbalwa. Okungcono, kwenze njalo ngesonto futhi ubheke isisindo sakho, ngemuva kokubala ukudla kwakho kwekhalori, okungenakudlulwa. Kubalulekile futhi ukuqaphela ukuthi ukunciphisa ingozi yokuthola kabusha amakhilogremu alahlekile ngemizamo yokudla, kungcono ukwethula amakhalori amasha ngokungeza ukudla okuqukethe amaprotheni anciphile kanye nama-carbohydrate akhululwa isikhathi eside (kunokuba amaswidi, ama-muffin, iziphuzo ezinoshukela , njll.).).
Ukudla Kwesampula ekudleni kwekhalori le-1200 izinsuku eziyi-10
1 usuku
Ukudla kwasekuseni: ucezu lwesinkwa se-rye, esisakazeke kancane nebhotela, nezincezu zeshizi elinamafutha aphansi ne-ham; ingxenye yesaladi yesanqante neklabishi efafazwe ngejamu likalamula kanye namafutha emifino.
Isnack: itiye noma ikhofi elinobisi olunezinyosi noma ushukela (ukhetho lokuqala lungcono).
Isidlo sasemini: kufika ku-100 g wenyama yenkukhu ebilisiwe noma ebhakwe; amazambane ambalwa, angavuthwa ngamaconsi ambalwa kawoyela wemifino; itiye eliluhlaza.
Isidlo santambama: iyogathi enamafutha aphansi ngaphandle kwezithasiselo noma i-kefir.
Isidlo sakusihlwa: cishe ama-200 g wezinhlanzi ezibhakiwe; isaladi equkethe iklabishi elimhlophe, imifino ehlukahlukene, ikhukhamba, enamanzi kalamula.
2 usuku
Ukudla kwasekuseni: 1 iqanda lenkukhu, elibilisiwe noma elithosiwe ngaphandle kwamafutha; ucezu lwesinkwa se-rye; utamatisi; Ikhofi yetiye.
Isnack: apula.
Isidlo sasemini: ingxenye yomhluzi wenkukhu onamafutha amancane ngamakhambi; ikhukhamba-iklabishi isaladi nejusi kalamula namafutha yemifino.
Isidlo sasemini: itiye eliluhlaza elinolamula kanye noju lwezemvelo oluncane.
Isidlo sakusihlwa: isifuba senkukhu esibilisiwe esifinyelela ku-150 g.
3 usuku
Ukudla kwasekuseni: ibhanana elincane (kufika ku-100 g) ngokugcwaliswa okuthandayo; Ijusi yewolintshi.
Isnack: itiye eliluhlaza elinobusi.
Isidlo sasemini: ucezu oluncane lwenhlanzi olubilisiwe noma olubhakwe enkampanini yamahlamvu ka ulethisi namakhambi ahlukahlukene, enongwe ngamafutha omnqumo nososi webhalsamu.
Isidlo santambama: i-apula elibhakwe.
Isidlo sakusihlwa: cishe i-100 g yesibindi senkomo esibilisiwe kanye no-2 tbsp. l. i-buckwheat ephekwe emanzini.
4 usuku
Ukudla kwasekuseni: ingilazi yeyogathi yemvelo enoju kanye nesipuni se-oatmeal (noma i-muesli engenashukela); itiye.
Isnack: orange noma 2-3 tangerines.
Isidlo sasemini: izipuni ezimbalwa zelayisi elibilisiwe kanye nokuphakwa kwesaladi lekhukhamba-utamatisi.
Isidlo sasemini: itiye noma ikhofi kanye nezilayi ezimbalwa zeshizi elinamafutha aphansi (noma cishe u-100-120 g we-cottage shizi onamafutha aphansi).
Isidlo sakusihlwa: isoseji enamafutha aphansi abilisiwe; 1 isipuni l. uphizi oluhlaza kanye nenani elifanayo le-buckwheat noma elinye iphalishi ngokubona kwakho.
5 usuku
Ukudla kwasekuseni: i-omelet yamaqanda amabili ngamakhambi; Ikhofi yetiye.
Isnack: apula.
Isidlo sasemini: ucezu lwenhlanzi ebilisiwe kanye nezipuni ezimbalwa zikaloti ogayiwe kanye nesaladi leklabishi elifafazwe nge-balsamic sauce.
Isidlo sasemini: idlanzana lamabhilikosi omisiwe kanye netiyi.
Isidlo sakusihlwa: isaladi leklabishi elisha, utamatisi, ukhukhamba, amakhambi, okunongwe ngejusi kalamula esanda kufinywa kanye namafutha emifino.
6 usuku
Ukudla kwasekuseni: ubhontshisi, ugcobe ibhotela elincanyana; inkomishi yetiye.
Isnack: ingilazi yejusi ye-apula esanda kufinywa.
Isidlo sasemini: 2 tbsp. l. iphalishi lakho olithandayo kanye ne-100 g yebele lezinkukhu elibilisiwe noma elibhakiwe; itiye noma ikhofi.
Isidlo sasemini: cishe i-150 ml yeyogathi yemvelo ngaphandle kwezithasiselo.
Isidlo sakusihlwa: izaqathe ne ulethisi, okunongwe ngamafutha omnqumo nejusi kalamula; cishe ama-50 g we-cottage shizi enamafutha aphansi; itiye.
7 usuku
Ukudla kwasekuseni: indishi yephalishi lamabele enedlanzana lamajikijolo owathandayo; Ikhofi yetiye.
Isnack: ipentshisi elikhulu.
Isidlo sasemini: ipuleti le-pickle yemifino; izipuni ezimbalwa zesaladi le-bell pepper, iklabishi elimhlophe kanye nemifino ehlukahlukene, efafazwe ngamafutha yemifino; itiye.
Isidlo sasemini: ingilazi ye-kefir engenamafutha.
Ukudla kwakusihlwa: ucezu (kuze kufike ku-80 g) wenqwaba yenkukhu, ebhakwe noma eshisiwe; ezinye iklabishi nesitshi.
8 usuku
Ukudla kwasekuseni: iphalishi lelayisi elibiliswe emanzini; ucezu lukashizi onzima nocezu oluncane lokusanhlamvu okuphelele noma kwesinkwa sikarayi; itiye noma ikhofi enobisi.
Isnack: ipheya.
Isidlo sasemini: isobho leklabishi elenziwe nge-sorrel (amalitha ama-2 amancane); kufika ku-100 g wenhlanzi ebilisiwe; ikhukhamba notamatisi; ingilazi ye-compote engenashukela.
Isidlo sasemini: i-kefir noma i-yoghurt yemvelo ngaphandle kwezithasiselo (kufika ku-200 ml).
Isidlo sakusihlwa: izipuni ezimbalwa zepasta eqinile, enongwe ngedlanzana loshizi onzima; i-arugula ne-ulethisi, enongwe ngamaconsi ambalwa kawoyela womnqumo.
9 usuku
Ukudla kwasekuseni: amaqanda aqhekeziwe avela emaqanda amabili enkukhu; ucezu lwesinkwa se-rye; 100 g wesaladi yemifino nenkomishi kakhokho.
Isinongo: kufika ku-200 g welethisi (izingxenye zalo: ummbila osethinini, utamatisi omusha, iklabishi elimhlophe); isigamu sengilazi ye-yoghurt yemvelo ne-tangerine.
Isidlo sasemini: isitsha sebhitrudi, lapho ungangeza khona amazambane; imiqulu embalwa yeklabishi nemifino engeyona yesitashi (kufika ku-200 g) ngokuthanda kwakho; itiye noma ikhofi.
Kuphephile, i-apula.
Isidlo sakusihlwa: kufika ku-150 g wenhlanzi ebilisiwe noma ebhakwe; ucezu lwesinkwa se-rye kanye namawolintshi koshukela.
10 usuku
Ukudla kwasekuseni: izingcezu ezi-2 zesinkwa se-rye (eyodwa ingadliwa ngojamu noma ujamu, kanti eyesibili ngocezu oluncane lwenyama ye-ham noma inyama engenamzimba); 150 g wekhukhamba notamatisi isaladi ngamafutha omnqumo; inkomishi kakhokho.
Isnack: cishe ama-150 ml we-fat kefir ephansi ngokufaka isipuni se-oat bran.
Isidlo sasemini: ingxenye yesobho elisuselwa kumazambane elinamafutha amancane ngokufakwa kweminye imifino engeyona enesitashi; 100 g turkey ebhakiwe; kufika ku-200 g we-apula-isilimo esidliwayo esinamagatsha anamanzi-isaladi isaladi; 250 ml wobisi olunamafutha amancane.
Isidlo sasemini: i-kiwi e-1 kanye no-200 ml weyogathi eyenziwe ekhaya engenashukela.
Isidlo sakusihlwa: amazambane ama-2 aphakathi nendawo, aphekwe ngemifaniswano yawo; utamatisi omusha; ingilazi engenamafutha noma i-1% kefir.
Ukungafani kokudla kwekhalori eziyi-1200
- Ngakho-ke, ukudla kwekhalori kwe-1200 akunakho ukuphikisana, ngoba akukho mingcele eqinile kuyo engaba nomthelela omubi kakhulu esimweni somzimba. Udinga nje ukwenza imenyu, ukhethe imikhiqizo, ucabangela izici zomuntu ngamunye kanye nezidingo zomzimba.
- Kodwa-ke, ngendlela yayo emsulwa, lokhu kudla akunconyelwa abesifazane abakhulelwe, ngesikhathi sokuncelisa, intsha. Kulezi zimo, umzimba udinga amayunithi amaningi wamandla kunokuba kunconywe inqubo. Uma ungomunye walezi zigaba, ngaphambi kokuba uqale ukudla ngokuya ngemithetho yendlela, xhumana nodokotela wakho ukuthola inani lamandla owadingayo ngqo. Kuyadingeka ukuthi ucabangele yonke imisindo yesimo somzimba ukudala imenyu ezosiza hhayi kuphela ukunciphisa isisindo, kodwa futhi ingalimazi impilo, manje ebaluleke kakhulu.
- Futhi, iphaseji ephakeme yamakholori kufanele ilandelwe yilabo abadlala imidlalo. Uma ushisa inani elikhulu lama-calories ngenxa yomsebenzi womzimba, ungahle ube nobuthakathaka.
- Ukuphila ngemithetho yendlela yekhalori engu-1200 isikhathi eside kungaba nzima futhi kulimaze umzimba. Izicubu zemisipha zingathinteka.
Izinzuzo ze-1200 Calorie Diet
Ake siqokomise izinzuzo eziyinhloko zokudla kwekhalori eziyi-1200:
- Ungadla noma yikuphi ukudla nganoma yisiphi isikhathi sosuku.
- Akunasidingo sokuyeka ukudla okuthandayo.
- Umuntu angaphila impilo esebenzayo ephelele ngaphandle kokuzwa ukucasuka, ukukhathala, ubuthakathaka nokunye okuthokozisayo okuyizici zezindlela eziningi zokudla okunempilo, imithetho ehlinzeka ngemikhawulo eqinile.
- Umzimba awunazo izingxenye ezidingekayo. Into esemqoka ukungadluli isikhathi sokudla esivunyelwe kakhulu.
- Ukwehlisa isisindo, njengomthetho, kuhamba ngaphandle komuzwa obukhali wendlala.
Okubi kokudla kwekhalori le-1200
- Mhlawumbe okunesisindo, okubonakalayo kwabaningi, ukungalungi kokudla kwekhalori ye-1200 kuyisidingo sokuhlala uhlola amatafula wekhalori. Lokhu kungaba nzima ikakhulukazi uma usebenzisa izitsha ezinezithako eziningi. Uma uvame ukuhlola imikhiqizo ngeso, umphumela wokulandela imithetho yale ndlela ungase ungabonakali. Ngakho-ke uzifaka engozini yokwenza amaphutha futhi ubukele phansi ukudla.
- Futhi, ukudla okungama-1200 kwekhalori kungahle kungalungeli abantu abalwela ukwehlisa isisindo ngokushesha okukhulu futhi bafuna ukwehlisa, yithi, ama-6-7 kilograms ngeviki nje. Lapho kubalwa amakhalori, ekuqaleni hhayi ukukhuluphala okukhulu kakhulu, kungenzeka ukuthi uzolahlekelwa amakhilogremu amaningi esikhathini sonke sokudla, okungukuthi, ngenyanga.
Ukudla kabusha ama-calories ayi-1200
Uma ufuna ukunciphisa isisindo ngokuya ekudleni okufanayo, ungakwenza lokhu. Kepha ngemuva, okungenani, ikhefu lenyanga kusukela ngosuku ukudla okuphelile ngalo. Ngesikhathi sekhefu lokudla, udinga ukudla amakhalori amaningi, okungasho ukuthi ukudla ngokweqile (kunalokho, zama ukukugwema lokhu). Ngokulandela imithetho yokudla okunengqondo futhi ungadluli ukudla okunconyiwe kwekhalori, kungenzeka ukuthi uzokwazi ukuguqula umzimba wakho kancane uma ungekho ekudleni.