iqiniso ngokudla okunomsoco kuma-calories ayi-1200

Lapho kukhulunywa ngokudla okulinganiselwe kuya ngokuya kuvela ukuvela kokudla okungu-1200 kcal ngosuku. Iphumelela kangakanani le ndlela yokwehlisa isisindo futhi singakubiza kanjani ukuthi ukudla okunjalo akulimazi emzimbeni?

Funda enye yethu izindatshana eziwusizo mayelana nokudla:

  • Ukudla okunomsoco: umhlahlandlela ophelele kakhulu wokushintshela ku-PP
  • Kungani sidinga ama-carbohydrate, ama-carbohydrate alula futhi ayinkimbinkimbi yokwehlisa isisindo
  • Amaprotheni okwehlisa isisindo kanye nemisipha: konke odinga ukukwazi
  • Ukubala amakhalori: umhlahlandlela ophelele kunayo yonke wokubala ikhalori!

Mayelana nokudla okunomsoco kuma-calories ayi-1200 ngosuku

I-1200 kcal ibhekwa njengenombolo yomlingo lapho, ngakolunye uhlangothi, yehlisa isisindo esikhulu, kanti ngakolunye uhlangothi, hhayi imetabolism. Umongo wokudla ulula kakhulu: kufanele udle ngaphakathi kwaleli khalori nsuku zonke, uze wehle leso sisindo. Kumenyu azikho izidingo ezikhethekile, kodwa-ke, kungcono ukukhetha ukudla okulungile. Yize imikhawulo enjalo ingukudla okuyingozi ikakhulukazi futhi hhayi ukudla.

Izinzuzo zokudla okunomsoco kuma-calories ayi-1200:

  1. Ngokudla okunomkhawulo onjalo uzolahlekelwa isisindo. Isikhathi esingangenyanga ungalahlekelwa ngamakhilogremu ama-5 kuye kwayi-10 kuye ngesisindo.
  2. Cishe kuqinisekisiwe ukuthi imenyu yakho izoqukatha ukudla okufanele futhi okunempilo. Ngaphandle kwalokho, ukugcina ngaphakathi kwekhalori elilinganiselwe kunzima kakhulu.
  3. Le ndlela yokwehlisa isisindo ayibangeli monakalo omkhulu emzimbeni, ngokungafani nokudla okune-mono okune-caloric ephansi kakhulu (ukudla iphalishi le-buckwheat, i-yogurt, i-grapefruit, njll.).

Bamba amandla kuma-calories ayi-1200:

  1. Yidla njalo ngaphansi kwama-calories ayi-1200 kunzima kakhulu. Futhi uma kwenzeka wena ngemuva kokwehla kwesisindo okulindelwe isikhathi eside ubuyela kwimenyu ejwayelekile (noma kungaphakathi kwama-calories ajwayelekile ayi-1800-2000), uzokhuluphala ngokushesha. Umzimba wakho wehlise ijubane lomzimba ukuze uqhubeke nempilo yabo kulokhu kungondleki. Futhi lapho ukhulisa amandla owondlayo ekudleni kwansuku zonke, kuzoba nesitoko njengamafutha emzimbeni wakho.
  2. Uma kunikwe amandla ama-calories ayi-1200 ngosuku kunengozi enkulu yokugqashula ekudleni. Noma kunjalo, ukudla okunjalo kufaka ukuvezwa okukhulu, ngoba umzimba ngokusobala uthola okuncane kunalokho okudingekayo.
  3. Ngokudla okulinganiselwe okunjalo, ngeke uthole wonke amavithamini namaminerali adingekayo aqukethwe emikhiqizweni.
  4. Uma udla ama-kilojoule ayi-1200 ngeke ube namandla emzimbeni wokuqina. Futhi ukunciphisa umzimba ngaphandle kwezemidlalo akuyona inketho enhle, uma ubheka isikhathi eside.
  5. Futhi okubaluleke kakhulu, kungani uzihlukumeza ngokudla ngaphakathi kwekhalori elilinganiselwe, uma ungafinyelela umphumela ofanayo, ukunciphisa inani lamandla emenyu yabo ngesibalo esifanele. Funda kabanzi ngalokhu ku-athikili mayelana nokubala ama-calories.

Ngakho-ke umuntu angazibuza ukuthi ngabe umdlalo ulifanele ikhandlela? Ngemuva kwakho konke, njengoba singethande ukwehlisa isisindo ngokushesha, inhloso yethu enkulu ukugcina umzimba uphilile futhi usebenza kahle. Futhi lokhu kungenzeka kuphela ngokuhlanganiswa kwemenyu elinganiselayo nemidlalo ejwayelekile. Ukudla okunomsoco kuma-calories ayi-1200 angena kulo mqondo kalula.

Ngicela uqaphele! Amakholori ayi-1200 angaba yinombolo ejwayelekile yokulahleka kwesisindo uma unesisindo esincane, ukuphakama okuncane futhi awukho ukuzivocavoca umzimba. Ngaphansi kwedatha yokuqala, okuqukethwe kwekhalori kuzoba phansi, futhi ngeke kube yingozi emzimbeni (qiniseka ukubala isixhumanisi ngenhla).

Amathiphu okunciphisa isisindo ohlelweni lwama-calories ayi-1200

Uma usazimisele noma usuvele udle ngaphansi kwama-calories ayi-1200 ngosuku, khona-ke uzozuza kwezinye izeluleko:

  1. Inguquko kusuka ekukhawulweni kuya ekudleni okwanele, idinga ukwakhiwa ngendlela efanele. Kubaluleke kakhulu ukuhamba kahle ukuze uthole ukudla okunomsoco. Noma uzuze imiphumela oyifunayo ekwehliseni isisindo, noma kunjalo akunakwenzeka ukuqala ngokungazelelwe ukudla ngaphandle kwemingcele. Lokhu kuzoholela ekubuyisweni okuphelele kwamakhilogremu alahlekile. Khulisa kancane ikhalori lokudla ngokungeza cishe ama-calories ayi-100 ngesonto.
  2. Zama ukudla okuhlukahlukene. Eminye imikhiqizo esiyithanda kancane, eminye ngaphezulu, kepha ngokudla okuyivelakancane kubaluleke kakhulu ngemenyu ehlukahlukene. Yiqiniso, uma uthola ukudla kwakho okuphelele okuhambisana nokunambitheka kwakho futhi kuhambisana nomkhawulo we-1200 kcal. Nokho, umzimba udinga ukudla okuhlukahlukene, ngakho ungakhohlwa ukushintsha izinhlobo zenyama, okusanhlamvu, imifino nezithelo.
  3. Sebenzisa amavithamini. Ukudla, noma ngabe bekuyini, njalo kuhambisana nokushoda kwamavithamini noma amaminerali. Ngakho-ke qiniseka ukuthi uthenga amavithamini ayinkimbinkimbi ekhemisi bese uwaphuza njalo. Lokhu kuzonciphisa ubungozi bemiphumela emibi ekudleni okudliwayo.

Kusobala ukuthi ukondleka kumakhalori ayi-1200 ngosuku yize kuyindlela ephumelelayo yokwehlisa isisindo, kepha ngokweqile. Ukwakha ubujamo obuhle kube lula kakhulu futhi kusheshe kakhudlwana ukubala ukudla kwakho kwangempela kwekhalori, ukukhetha ukuvivinya umzimba osezingeni elifanele nokuhlanganisa ngempumelelo lezi zindawo ezimbili.

UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu

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