Zakudya "Zakudya 1200"

Makilogalamu 1200 - kuchuluka kwa ndalama zofunikira kuti thupi likhale loyenera. Ngati mutachoka pa phwando lalikulu, mutayalemera kwambiri, ndipo ngati muli aang'ono, thupi lanu limachepetsa. Kudyetsa "makilogalamu 1200" kudzakuthandizani kuti musamve njala ndi kutaya mapaundi owonjezerawo.

Malamulo oyambirira

1. Zakudya za tsiku ndi tsiku zimaphatikizapo 55 peresenti ya chakudya chokwanira, mapuloteni 15% ndi mafuta 30%.
2. Mafuta ambiri a mafuta ndi a zamasamba ndipo ndi 3% ya nyama.
3. Konzani mbale kwa banja kapena mu uvuni, kotero kuti mupitirize kuchuluka kwa zakudya ndi mavitamini.
4. Ndibwino kudya katatu pa tsiku, kotero simudzamva njala.
5. Patsani kwathunthu zonunkhira, zonenepa, chakudya chamwambo, mtedza ndi zakumwa za carbonate.
6. Zowonongeka ndizofunika kuti muwerenge nthawi zonse ma calories ndi kuyeza katundu wanu. Mukhoza kupeza matebulo ochuluka a ma calorie pa intaneti.

Zakudya 1200-calories zili ndi menyu yoyenera:

1. Chakudya chamadzulo chiyenera kubweretsa makilogalamu 300 ku thupi lanu. Idyani 150 g kabichi saladi ndi kaloti, zomwe mungathe kudzaza ndi mandimu ndi mafuta pang'ono. Komanso idyani chidutswa cha mkate ndi batala kapena tchizi komanso 50 g wa soseji.
2. Chakudya cham'mawa chachiwiri chimaphatikizapo makilogalamu 120. Khalani ndi khofi ndi uchi.
3. Chakudya chimakhala ndi ma calories 420. Konzani 80 g ya nkhuku pachifuwa, 150 g wa mbatata, zomwe zimadzaza 20 g wa masamba a masamba ndikumwa tiyi wobiriwira, koma popanda shuga.
4. Chotukukacho chidzabweretsa thupi la kalori 120. Imwani 200 ml ya yogurt, mafuta okwana 1.5%.
5. Kudya kumaphatikizapo makilogalamu 240. Amakhala ndi nsomba yolemera magalamu 200 ndi 150 magalamu a kabichi saladi ndi kaloti, zokometsera ndi madzi a mandimu.

Zitsanzo za zakudya zoyenera kudya makilogalamu 1200

Phatikizani makilogalamu zana:

• mafuta ochepa;
• ankakolola masamba;
• mbatata mu kuchuluka kwa 1 PC.;
• Apulo 1 ndi supuni 1 ya uchi;
• 50 g ya nkhuku fillet.

Phatikizani makilogalamu 200:

• 100 g ya biringanya caviar;
• Chidutswa chimodzi cha mkate;
• 100 g wa soseji wowophika;
• mazira owouka, omwe ali ndi mazira awiri;
• msuzi wa masamba ndi pasitala.

Phatikizani makilogalamu 300:

• cutlets ku nyama yotsika mafuta - 2pcs;
• mbale ya phala;
• 2 zikondamoyo;
• pansi pa mbale ya macaroni kuchokera ku tirigu wa durumu;
• mbatata yosenda.

Kudyetsa "makilogalamu 1200 patsiku" kudzakuthandizani kuchepetsa kulemera kwa makilogalamu angapo popanda kuvulaza thanzi lanu. Zovomerezeka zokhazo ndizovuta kwambiri za thanzi komanso zomwe zimachitika.