Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-3 kg ezinsukwini eziyi-14.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1400 Kcal.
Izazi zokudla okunomsoco zibala ukuthi ngokusetshenziswa kwamandla nsuku zonke kwama-calories ayi-1400, ungalahlekelwa amakhilogremu angu-5-6 ngenyanga. Ekudleni okunjalo, ngeke uzizwe ulambile futhi ubeke impilo yakho engcupheni.
Izidingo zokudla
I-1400 Calorie Rule ikuvumela ukuthi udle noma yikuphi ukudla. Kodwa ukuze unikeze umzimba ngezinto ezidingekayo, kuyadingeka ukwethula ekudleni inyama enomzimba nenhlanzi, imifino namakhambi, izithelo namajikijolo, ubisi nobisi omuncu. Nciphisa ukusetshenziswa kokudla okusheshayo, ukudla okulula, izinto ezibhakiwe nezimpahla ezibhakiwe, ushukela, isoda, utshwala, amajusi angewona awemvelo.
Kunconywa ukuthi udle izikhathi ezi-5 ngosuku, uhlela imenyu ukuze isidlo sakusihlwa sibe cishe ngamahora ama-4 ngaphambi kokucima kwezibani. Ukuze kungabi nenkinga ukulala ngesisu esingenalutho, ngaphambi nje kokuphumula kobusuku, ungaphuza isiphuzo sobisi omuncu oluncane lokuqukethwe okunamafutha aphansi.
Ungakhohlwa ukuphuza amanzi ahlanzekile (1,5-2 amalitha ngosuku). Kunempilo ukwengeza uju wemvelo etiyeni nasekhofini esikhundleni sikashukela.
Kunconywa ukunamathela ekudleni okunjalo izinyanga eziyi-3-4. Uma udinga ukunciphisa umzimba kancane, inkambo yokudla ingancishiswa.
Uma isisindo singalahli amasonto ambalwa, khulisa amakhalori wezinsuku eziyi-7-10 kuya kumayunithi wamandla angaba ngu-1800, bese usinciphisa futhi sibe ngama-calories ayi-1400. Imiphumela izobonakala kakhulu uma wenza izivivinyo zasekuseni, ama-Pilates noma i-yoga.
Njengoba uphuma ekudleni, khuphula kancane ikhalori oyisebenzisayo futhi ubheke isisindo sakho. Ngemuva kokuncipha, udinga ukufinyelela encazelweni yegolide - okuqukethwe kwansuku zonke kwekhalori, lapho izinkomba zesisindo zizozinza khona.
Isibonelo sokudla kwekhalori eyi-1400 amasonto amabili
Usuku 1
Ukudla kwasekuseni: ama-pancake e-zucchini (150 g); isigamu sengilazi yebhilikosi kanye isanqante fresh; iqanda lenkukhu elibilisiwe; isiphuzo se-chicory nobisi.
Isinongo: i-apula elibhakiwe eligcwele ushizi onamafutha amancane; iyogathi yemvelo (150 ml).
Isidlo sasemini: isitsha (cishe 250 ml) isobho se-ithanga-isanqante namatamatisi, i-bell pepper, amakhambi; 150 g salmon fillet ebhakwe ngaphansi kwamasongo anyanisi; isaladi ye-asparagus ene-steamed kanye nezaqathi ezintsha (100 g), efakwe iyogathi yemvelo noma i-kefir; ingilazi ye-blueberry compote.
Isidlo sasemini: ubhanana; 120 g muesli, oyoliswe nge-yogurt; itiye eliluhlaza.
Isidlo sakusihlwa: inkukhu kebab (100 g); isaladi yamatamatisi, i-bell pepper, amakhambi (150 g).
Usuku 2
Ukudla kwasekuseni: iphalishi lelayisi (100 g); inhlanzi ebhakiwe noma ebilisiwe (50 g); ukusika imifino engeyona isitashi (100 g); ukhokho nobisi.
Ukudla okulula: isaladi yezithelo namajikijolo (150 g), kufaka phakathi ama-strawberries nobhanana owodwa ophakathi.
Isidlo sasemini: isobho se-broccoli puree (250 ml); I-100 grams yenkomo yenkomo (upheke ngaphandle kwamafutha); isaladi yekholifulawa ephekiwe, u-anyanisi oluhlaza kanye nesithombo esinesisindo esingu-150 g (sebenzisa noma yisiphi isiphuzo sobisi oluvutshiwe ukuze ugqoke); uthele i-compote.
Isidlo sasemini: eliphakathi kwe; uhhafu wenkomishi ye-yogurt enamafutha amancane.
Isidlo sakusihlwa: i-moussaka (isitshalo seqanda esibhakwe kuhhavini, i-bell pepper, i-cauliflower, u-anyanisi kanye ne-100 g yenkomo yomhlabathi); itiye.
Usuku 3
Ukudla kwasekuseni: amazambane abilisiwe (100 g); ikhukhamba noma utamatisi; 150 g carpaccio kusuka salmon nemifino; inkomishi ye-cocoa enobisi olunamafutha amancane.
Isnack: i-apula elibhakiwe nengilazi yeyogathi enamafutha amancane.
Isidlo sasemini: isitsha sesobho sepea; 200 g utamatisi oqoshiwe (ukugcwaliswa: ingxube yenkomo yenkomo, irayisi no-anyanisi); ingilazi yepheya ne-apula compote.
Isidlo sasemini: 70 g wezithelo ezomisiwe; izinhlanzi zasolwandle ezinolamula.
Isidlo sakusihlwa: 100 g amaprotheni nama-shrimp omelet; amahlamvu ka ulethisi; itiye nge-1 tsp. uju.
Usuku 4
Ukudla kwasekuseni: ulimi lwenkomo olubilisiwe (70-80 g); izimila zasolwandle (150 g); ingilazi yejusi le-apricot.
I-Snack: amagilebhisi (150 g); itiye noju noma ujamu.
Isidlo sasemini: isobho seklabishi yemifino (250 ml); 200 g casserole (sebenzisa i-broccoli nenyama egayiwe egayiwe); I-100 g yesaladi yedayikon ngamakhambi (ungafaka isobho nge-yogurt noma i-kefir); inkomishi ye-gooseberry compote.
Isidlo sasemini: i-apula; iyogathi enamafutha amancane (120 ml).
Isidlo sakusihlwa: ucezu lwenyama enamafutha (100 g); 150 g isaladi likhukhamba utamatisi egqoke i-yogurt; itiye le-rosehip.
Usuku 5
Ukudla kwasekuseni: 200 g okusanhlamvu we-buckwheat, ushizi wamafutha amancane namaqanda; 100 g eliphakathi kwe-apula isaladi; 150 ml ubhanana omusha ne-kiwi; inkomishi ye-latte.
Isnack: i-apula elibhakiwe eligcwele ama-currants; I-150 g curd ne-yogurt.
Isidlo sasemini: 250 ml isobho namadombolo enkukhu yenkukhu; 200 g u-squash ogxiliwe (ukugcwalisa: irayisi, izaqathe, u-anyanisi kanye nenyama yenkomo enamafutha); utamatisi; ijusi le-orange (200 ml).
Isithwathwa santambama: 70 g wamaprimu; izinhlanzi zasolwandle ezinesigaxa selamula.
Isidlo sakusihlwa: 100 g we-jellied fish fillet; uphizi oluhlaza (100 g); itiye nobisi.
Usuku 6
Ukudla kwasekuseni: amazambane abhakiwe (150 g); 100 g wesaladi lama-beet nama-peas aluhlaza, ayoliswe ngalamula kalamula; uhhafu wengilazi yejomegranate; itiye / ikhofi elinobisi.
Isnack: banana.
Isidlo sasemini: 250 ml wesobho se-kohlrabi; umucu wezinhlanzi othwelwe ujusi wetamatisi (150 g); 100 g ukuxubana kwe-zucchini, izaqathe no-anyanisi; compote wamabhilikosi omisiwe.
Isidlo santambama: ipheya nengxenye yenkomishi yeyogathi enamafutha aphansi.
Isidlo sakusihlwa: i-100 g yensimbi kanogwaja etholwe nge-yogurt; 150 g isaladi leklabishi lamaShayina, i-dill, i-arugula negalikhi.
Usuku 7
Ukudla kwasekuseni: 150 g omelet (amaqanda amhlophe, amakhowe kanye namakhambi); ikhukhamba; isanqante nejusi le-apula (150 ml).
Isithwathwa: 120-130 g we-low-fat curd nge-apula eliqoshiwe; Itiye elinelamula.
Isidlo sasemini: 250 ml wesobho seklabishi oluhlaza; 150 g yenkomo dolma (inyama yenkomo enciphile, irayisi, u-anyanisi); isaladi le-kohlrabi, isithombo, i-yogurt enamafutha amancane (100 g).
Isidlo sasemini: iwolintshi; i-kefir (200 ml).
Isidlo sakusihlwa: 150 g we-curd pudding nesipinashi; isaladi egayiwe neyogathi (150 g); itiye.
Usuku 8
Ukudla kwasekuseni: 70-80 g wolimi lwenkomo olubilisiwe; isaladi (ikhukhamba ne ulethisi) okunongwe nge-yogurt elula; Ijusi le-apricot; ikhofi nobisi.
Isnack: 2 ama-kiwis amancane; i-cottage shizi enamafutha aphansi (120 g).
Isidlo sasemini: 250 ml wesobho se-champignon esingaxutshiwe nesobho; yenkomo ebilisiwe noma ebhakwe (100 g); 150 g ukhukhamba osikiwe, utamatisi; i-apricot compote eyomile.
Isidlo sasemini: ubhanana; itiye eliluhlaza.
Isidlo sakusihlwa: isifuba senkukhu ebilisiwe (100 g); imifino engeyona isitashi (150 g) itiye nobisi.
Usuku 9
Ukudla kwasekuseni: iqanda elibiliswe kanzima; 150 g isaladi lezimfanzi ezibilisiwe, ikhukhamba nesipinashi, okunongwe nge-yogurt.
Isiphuzo: 120 g we-cottage shizi nge-apula; itiye.
Isidlo sasemini: isitsha se-cod nesobho semifino; ucezu lwe-cauliflower casserole, inyama yenkomo namakhambi (130 g); utamatisi omusha; ijusi le-cranberry (ingilazi).
Isidlo sasemini: ubhanana; iyogathi enamafutha amancane noma i-kefir (150 ml).
Isidlo sakusihlwa: inyama yenkomo ebilisiwe (100 g); U-130-150 g we-sauerkraut vinaigrette, imifino ebilisiwe (amazambane, izaqathe, ama-beet), u-anyanisi, amakhambi, afafazwe ngamafutha emifino; itiye elinobisi olunamafutha amancane.
Usuku 10
Ukudla kwasekuseni: 100 g casserole wamaprotheni amaqanda, anyanisi, utamatisi nesilimo esidliwayo esinamagatsha anamanzi; ucezu lweshizi esikwaleni lonke; 150-200 ml wejusi yesanqante.
Isnack: orange; I-200 ml cocktail (isiswebhu i-kefir ne-kiwi).
Isidlo sasemini: isitsha sesobho esinamakhowe, amazambane, izimpande zesilimo esidliwayo esinamagatsha anamanzi no-anyanisi; I-100 g ye-fillet ye-hake noma enye inhlanzi ebhakwa ngaphansi kwamasongo ka-anyanisi; I-150 g yesaladi yemifino engeyona isitashi egqoke nge-yogurt; i-compote ye-currant ebomvu.
Isidlo sasemini: ubhanana; ubisi ne-sitrobheli cocktail (200 ml).
Isidlo sakusihlwa: 70-80 g wolimi lwenkomo olubilisiwe; 150 g isaladi yesipinashi, ukhukhamba kanye namakhambi (sebenzisa iyogathi noma i-kefir ukugqoka); itiye eliluhlaza.
Usuku 11
Ukudla kwasekuseni: inyama yenkomo ebilisiwe (100 g); 200 g wokusika imifino (ikhukhamba, i-bell pepper, amakhambi, ulethisi); inkomishi kakhokho nobisi.
Isnack: ipheya nengxenye yengilazi yeyogathi.
Isidlo sasemini: isobho le-noodle engu-250 ml nemifino (sebenzisa upelepele wensimbi, izaqathe, utamatisi, amakhambi); I-100g casserole (hlanganisa inyama yomzimba omuncu ne-broccoli)
Isidlo sasemini: kufika ku-70 g wenhlanganisela yamagilebhisi omisiwe namantongomane; itiye eliluhlaza kalamula.
Isidlo sakusihlwa: i-100 g filleter filleter eshisiwe ujusi wetamatisi; ukusikwa kwemifino kopelepele ne-ulethisi (150 g); itiye.
Usuku 12
Ukudla kwasekuseni: isemishi elenziwe ngocezu lwesinkwa noshizi onamafutha amancane; ijusi le-orange (150 ml); utamatisi omusha; itiye nge-1 tsp. uju.
Isnack: i-apula elibhakiwe nengxenye yengilazi yeyogathi ngamabele.
Isidlo sasemini: isobho seklabishi ku-sauerkraut (250 ml); i-turkey fillet (100 g), iyisitshulu notamatisi tincetu namakhambi; I-150 g yesaladi ye-kohlrabi nemifino, enongwe ngejusi likalamula; i-apricot compote eyomile.
Isidlo sasemini: 70 g wezithelo ezomisiwe nenkomishi yetiye.
Isidlo sakusihlwa: ama-meatballs enkomo enamafutha aphansi ne-tomato sauce (100 g); i-vinaigrette (150 g); 200 ml wesiphuzo se-chicory nge-ginseng.
Usuku 13
Ukudla kwasekuseni: 70 g wolimi lwenkomo olubilisiwe; 150 g isaladi, kufaka phakathi ama-beet abilisiwe nophizi oluhlaza; 150 ml ijusi likabhanana; ukhokho nobisi.
Isnack: banana; i-cocktail ye-kefir ne-strawberries (200 ml).
Isidlo sasemini: 250 ml isobho elingafakiwe elenziwe ngotamatisi, u-anyanisi, isilimo esidliwayo esinamagatsha anamanzi, i-bell pepper, amakhambi; 100 g webele lenkukhu ebhakwe ngamakhowe; 150 g wePeking iklabishi isaladi, amakhambi, ikhukhamba, iyogathi enamafutha aphansi; compote (200 ml).
Isidlo santambama: i-pear ne-rosehip decoction.
Isidlo sakusihlwa: 100 g casserole (hlanganisa ukholifulawa nomhlabathi wenkomo); 150 g we ulethisi (sisebenzisa utamatisi, ikhukhamba kanye namakhambi); itiye nge-1 tsp. uju.
Usuku 14
Ukudla kwasekuseni: ucezu lwesinkwa (30 g) no-50 g we-salmon enosawoti omncane; I-150 g yemifino engeyona yesitashi; 150 ml wejusi osawolintshi.
Isnack: 2 kiwi namafutha aphansi (120 g).
Isidlo sasemini: 250 ml wesobho, okubandakanya izaqathe, utamatisi, i-zucchini, amakhambi; 100 g wesitshulu senkomo; ubhontshisi oshisayo (130-150 g); 200 ml we-prune compote.
Isidlo sasemini: i-apula; I-120 ml yoghurt ephansi.
Isidlo sakusihlwa: amaqanda abilisiwe (ama-2 ama-PC.), Egcwele amakhowe; I-150 g yesaladi izaqathe ezigayiwe, i-kohlrabi, efafazwe ngamafutha yemifino nejusi likalamula; itiye nobisi.
Note… Ngaphambi nje kokulala, uma ulambile, phuza u-1% noma i-kefir enamafutha amancane (kufika ku-200 ml).
Izimo
- Abesifazane abakhulelwe nabancelisayo, izingane, intsha, asebekhulile, kanye nabagijimi nabantu abenza umsebenzi osebenzayo ngokomzimba noma ngokwengqondo akufanele balandele ukudla kwekhalori le-1400.
- Kungcono ukwehlisa isisindo ngaphansi kokuqondisa kukadokotela noma ngabe isisindo sakho sokuqala singama-20 noma ngaphezulu amakhilogremu aphezulu kunokujwayelekile. Wena (okungenani ekuqaleni kokulahlekelwa isisindo) uzodinga amayunithi amaningi wamandla kunokuba kunconywe inqubo.
Izinzuzo ze-1400 Calorie Diet
- Ungenza ukudla ngendlela othanda ngayo. Akudingekile nhlobo ukukhipha ukudla okuthandayo, ngisho nofulawa nokudla okumnandi, udinga nje ukunciphisa inani lokudla okusobala okuyingozi nokudla okunama-kilojoule amaningi.
- Ukudla okunomkhawulo kuzokusindisa ekulweni nendlala futhi, ngenxa yalokho, nesifiso sokuphuma endleleni yokwehlisa isisindo.
- Okuqukethwe kwekhalori kwimenyu kuphezulu impela, ngokungafani nokunye ukudla. Ngakho-ke, ngeke ubhekane nobuthakathaka, ukunganaki, ukuguquguquka kwemizwelo kanye nokubonakaliswa okufanayo okuyinkimbinkimbi inqubo yokwehlisa isisindo. Uzokwazi ukuphila impilo ephelele, ngenkathi udla ukudla okumnandi nokuhlukahlukene.
- Uzokwakha umkhuba omuhle wokungadli ngokweqile isikhathi eside.
Okubi kokudla
- Ukungalungi kwendlela "yama-calories ayi-1400" kufaka phakathi ukuthi akunakwenzeka ukufanela abantu abafuna imiphumela esheshayo yokunciphisa umzimba.
- Abantu abamatasa bangakuthola kungakhululeki ukudla ukudla okuyingxenye ngenxa yohlelo lomsebenzi wabo.
- Ukuze uthole ukudla okunempumelelo ngokwengeziwe, kuzodingeka ubeke amandla ngamandla nokubekezela, ufunde amatafula amakhalori futhi uthenge isikali sasekhishini.
Ukudla kabusha ama-calories ayi-1400
Ungabuyela kulokhu kudla nganoma yisiphi isikhathi. Into esemqoka ukulalela umzimba wakho.