Kune huwandu hwezvokudya, uye vazhinji vavo havatauri mhinduro uye vane ngozi kune utano. Kana uchida kurasikirwa unofanirwa kuomerera pakudya kwakakwana uye kudya 1200 makoriyori. Vakawanda vachashamisika kuti sei ichi ndicho nhamba, asi pfungwa yacho ndeyechokwadi izvo munhu wepakati akadikanwa nokuda kwekushanda kwemuviri. Kana iwe ukadya zvishoma kudarika iri, mutabolism ichaderera uye muviri uchatanga kushandisa masisumu mishonga yemasimba, uchiiparadza.
Ruramisa zvokudya kwevhiki kwe 1200 kcal
Kuti urarame nemapirundi akawedzerwa, unofanirwa kugovera iyi kemoriyamu. Zvakakosha kuziva kuti chirevo ichocho chekudya, nenzira yekufunga kwevana vekudya, chinonyatsochengeteka kune utano.
Nheyo dzezvakanaka zvekudya zvakakosha nekuda kwekutapudza kwema 1200 cal:
- Zvakakosha kubvisa kubva pakudya kwemafuta, zvakabikwa, zvinotapira, zvakabikwa uye zvimwe zvokudya zvisingabatsiri kumufananidzo kana zvehutano. Zvinokuvadza zvakare zvinwiwa zvefizzy, zvakaputirwa jisi nedoro.
- Ipa zvido zvemichero, miriwo, nyama, mishonga yemiti, hove, nezvimwewo.
- Chikafu chakakodzera pa 1200 kcal chinoreva kuparadzaniswa kwekudya. Zvakakosha kudya panguva dzenguva dzose kanomwe pazuva. Izvi zvichabatsira kuchengeta metabolism uye kusanzwa nzara.
- Zvakakosha kunyatsogadzirira kudya, kupa kunakidzwa kubika, kubika, uyewo kubika, kubika uye kugadzira.
- Mvura yacho inokosha zvikuru, uye zuva rimwe nerimwe inofanira kunwa zvinenge 1.5 malita. Iri bhuku rinoshanda chete kune mvura yakachena.
Muenzaniso weka 1200-calorie menyu yemenyu
Kuti usarudze zvikafu zvakakodzera zvekudya, unogona kushandisa ikozvino koriori matafura (ona pasi apa). Ngatitarise mimwe mienzaniso inokubvumira kukudziridza menyu yako.
Nhamba nhamba 1:
- mangwanani : oatmeal yakabikwa kubva 3 st. zviyo zvezviyo;
- kudarika : apple;
- masikati : soup yenhokwe, mapapiro maviri emvura, mazana matanhatu egorosi yemashizha uye tomate;
- snack : 150 gramu yemichero saladhi;
- manheru : 100 gramu ye buckwheat uye yakaenzana yehake yakabikwa uye chikamu chekakardi saladhi.
Nhamba nhamba 2:
- mangwanani : 50 g yejiji yekoko, slice yezvokudya zvose zvezviyo uye iwe unogona kuwedzera tsinha duku;
- snack : mbiriso nejeri isina kunyorerwa;
- masikati : 250 g soup nemiriwo pane hove muto;
- snack : 1 tbsp. kefir with chopped herbs;
- manheru : mupumburu weupfu hwakakwana, 150 gramu yekottage cheese uye 100 gm radish.