Konzani chakudya cha sabata kwa 1200 kcal

Pali zakudya zambiri, ndipo ambiri sazipereka zotsatira ndipo ndizoopsa ku thanzi. Kuti mukhale wolemera thupi muyenera kumamatira zakudya zabwino ndikudya makilogalamu 1200. Ambiri adzadabwa chifukwa ichi ndi nambala, koma mfundo zonse ndizo zomwe munthu wamba amafunikira kuti thupi lizikhala bwino. Ngati mudya zochepa kuposa izi, thupi limayamba kuchepetsedwa ndipo thupi liyamba kugwiritsa ntchito minofu ya mphamvu yowonongeka, kuiwononga.

Konzani chakudya cha sabata kwa 1200 kcal

Kuti mupirire mapaundi owonjezera, muyenera kugawira malire a calorie molondola. Ndikofunika kuzindikira kuti kudya kotereku, malinga ndi okhudzana ndi zakudya zamagulu, ndizosungira thanzi labwino.

Mfundo za zakudya zoyenera zowononga thupi pa 1200 cal:

1. Nkofunika kuti musachoke pa zakudya za mafuta, zonunkhira, zokoma, zophika komanso zakudya zina zomwe sizothandiza pa chiwerengero kapena thanzi. Zovulaza ndizo zakumwa zam'madzi, mavitamini oledzera ndi mowa.
2. Perekani zokondweretsa zipatso, ndiwo zamasamba, nyama, mkaka, nsomba, ndi zina zotero.
3. Zakudya zabwino pa 1200 kcal zimatanthauza chakudya chogawanika. Ndikofunika kudya nthawi zosachepera kasanu patsiku. Izi zidzakuthandizani kukhala ndi kagayidwe kameneka komanso osamva njala.
4. Ndikofunika kukonzekera zakudya, kukonda kuphika, stew, komanso kuphika, kuyendetsa ndi kuyatsa.
5. Madziwa ndi ofunika kwambiri, ndipo tsiku lililonse ayenera kumwa 1.5 malita. Bukuli limagwiritsidwa ntchito kwa madzi oyeretsedwa okha.

Chitsanzo cha menyu ya zakudya 1200-calories

Pofuna kusankha zakudya zoyenera pa zakudya , mungagwiritse ntchito matebulo a calorie omwe alipo (onani m'munsimu). Tiyeni tiwone zitsanzo zomwe zingakuthandizeni kukhazikitsa menyu anu.

Nambala yoyamba 1:

• m'mawa : oatmeal yophikidwa kuchokera ku 3 st. supuni za mbewu;
• chotsutsa ; apulo;
• Chakudya chamasana : supu ya nkhuku, cutlets wambiri, steamed 150 g wa salaka ndi tomato;
• Zakudya zosakanizika : 150 magalamu a saladi;
• Madzulo : 100 magalamu a buckwheat ndi kuchuluka kwa hake yowonjezera ndi gawo la kabichi saladi.

Nambala 2:

• m'mawa : 50 g wa soseji wa nkhuku, chidutswa cha mkate wonse wa tirigu ndipo mukhoza kuwonjezera mpiru waung'ono;
• Zakudya zosakanizika : tochi ndi kupanikizana kosakwanira;
• Chakudya chamasana : 250 g supu ndi masamba pa nsomba msuzi;
• Zakudya zopanda pakezi : 1 tbsp. kefir ndi zitsamba zosakaniza;
• madzulo : mpukutu wa ufa wokwanira, 150 gm ya kanyumba tchizi ndi 100 magalamu a radish.