Zakudya zoyenera kuti 1,200 kcal (menyu mlungu): Ndemanga

Monga kale zatsimikiziridwa ndi asayansi, kuwonda zakudya ndi loopsa kwambiri kuti thanzi la munthu, ngati simukudziwa malamulo a litsatidwe.

Ponseponse wa zopatsa mphamvu kuti Muwononge munthu ano popanda kuopseza onenepa, pafupifupi kuyambira 2800, pakalibe ntchito yadzaoneni ndipo mpaka 4200 pamene khama, mwachitsanzo mu mgodi kapena fakitale.

Chifukwa kulemera mwachangu imfa Akatswiri a zakudya amati chakudya zopatsa mphamvu 1200. Menyu mlungu (yaitali kuposa madokotala musati amalangiza kumwa malamulo otere) zimathandiza thupi kuchotsa makilogalamu owonjezera 5,10, amenenso payekha.

Vuto la munthu wamakono

umunthu kotero kuti mavuto alionse kutipanikiza pa psyche kapena chifukwa anthuwo kuvutika mofulumira. Munthu wakale analibe vuto ndi kukhala onenepa, kuyambira chakudya chinali ncho ndi nyama komanso kukafufuza. Chinagwidwa kuphedwa, ndiye ndine wokhutira.

Kamodzi anthu waphunzira kukula masamba, zipatso ndi mbewu monga chimanga, analamulira ndipo anakhala kuzinenepetsa ng'ombe kuphedwa anayamba imfa ku kudya, matenda muzituluka ndi shuga. Afilosofi wakale analimbikitsa m'dziko lake kudziletsa, koma magwero pamanja kumuuza za wotchuka mapwando Roma, pamene ku muofesi sanabwere kwa masiku.

Vuto masiku ano anthu lagona kwina:

• Poyamba, anthu ambiri sachita zinthu zolimbitsa thupi mwina chifukwa cha ulesi kapena chifukwa cha kusowa nthawi kapena ndalama.
• Chachiwiri, ambiri a anthu kwapita kuti mowa zakudya woyengedwa wopanda zakudya zonse, zimene ntchito bwanji kuyeretsedwa thupi kapena machulukitsidwe ake.
• Chachitatu, tsopano kuti pakhale anatsegula ndi maganizo "kudya bwino."

Menyu sabata 1200 kcal (umboni kwa iwo amene ayesa kotero kudya, izo zikutsimikiziridwa) Nkwapafupi kusunga mu nthawi yochepa kuposa kudya zonse bwino.

mitundu ya zakudya

zakudya iliyonse - malire izi, kokha ena a iwo ali othandiza ndi kubwerera moyo wa munthu ndi thanzi, pamene ena kunyamula matenda ndi kutopa, ndi zina imfa.

Zothandiza zakudya dietitian yoikidwa pamaso pa matenda kapena mu nthawi postoperative. Anthu samazindikira kuti ngati poyamba kudyetsedwa ngati iwo "dokotala analamula" kuti panalibe matenda. Akamanena za zakudya izi - malire ntchito mankhwala zoipa ndi njira zawo kukonzekera (mwachitsanzo, Frying, kusuta).

Akuti zoipa zakudya, mongoyembekezera muzingochita mphamvu 1200 kcal. Menyu sabata ndi chakudya chimenechi amalimbikitsa modabwitsa kuwonda, koma zotsatira zake pambuyo kusintha kwa zinthu mwachizolowezi nthawi zambiri zoopsa.

Koma ngati mukufunitsitsa mwachangu kutaya pogwiritsa angapo owonjezera, ndi bwino kudziwa momwe angachitire izo.

ndi 1200 zopatsa mphamvu chiyani?

Kudziwa, amene anali pa chakudya, aliyense chiletso ku chakudya kumabweretsa moto wosanjikiza mafuta. Nthawi zambiri m'malo izo amadwala minofu minofu, lomwe ndi loopsa kwambiri thanzi akukhudzidwira. Yemweyo ziwalo angakhudzidwe. Mwachitsanzo, impso anthu anali mu malo ndi mafuta kutero. Ngati iye "anasungunuka" kuchitika kuŵeramitsa wa limodzi kapena onse impso.

Akatswiri a zakudya, aulemu zokhudza ntchito yawo, si analangiza masiku oposa 3, kutsatira mphamvu 1200 kcal. Sabata "kutambasula" zatsopano zimenezi zingakhale ndi chilolezo ndi kuyang'aniridwa ndi dokotala.

Anthu ena amakhulupirira kuti 1200 kcal - malire otetezedwa, zomwe si zikuphatikizapo inasinthiratu mu thupi. Komanso malamulo zakudya, anthu ambiri amene mukufuna kuonda, adzakhala ndi kusintha makhalidwe awo. Mwachitsanzo, pali nthawi 5 tsiku ndi kumwa madzi.

Menyu zolondola

Pafupifupi tsiku menyu ayenera kukonzekera kuti pa kadzutsa nkhani 25% ya chakudya chamasana - 10%, nkhomaliro - 35%, kwa masana akamwe zoziziritsa kukhosi - 10%, ndi chakudya - 20%. Ndi kugawa ngati sangakhale amphamvu prostration, mutu nthawi zambiri limodzi ndi kukula woonda, ndi maganizo.

Ndimapanga menyu, sitiyenera mwachimbulimbuli ntchito maphikidwe wina, kuyambira lililonse thupi zosiyana, choncho kusankha mankhwala ziyenera kuchokera pa zosowa zawo.

The mankhwala "mtanga zakudya" ayenera kukhala ndi zinthu zonse zofunika, zokhudza kugwira ntchito zabwino lake ndi selo magawano. Choncho, kwa 1200 kcal chakudya (kwa menyu sabata) ayenera muli:

• Mafuta ali ndi udindo kupanga timadzi, kapangidwe ka wamanjenje minofu ndi selo nembanemba.
• Zothandiza chakudya, ntchito yaikulu imene - ndi mwa kundipatsako kwa mphamvu ndipo thupi moyenera.
• Mapuloteni ndi udindo kugwira ntchito za masiku onse ziwalo, minofu minofu ndi madzimadzi.

Ngati mphamvu adzakhala okha ndi chiwerengero cha zopatsa mphamvu, m'pofunika kwa moyo ntchito zinthu thupi adzapereka zinthu zofunikira.

Zakudya: Tsiku loyamba

Musanasankhe menyu kwa 1200 kcal patsiku, ndi maphikidwe kwa kumvetsa bwino woyamba masiku 3, kenako, pa maziko a thanzi, kukonzekera chanzeru kupitiriza chakudya.

Chimodzi cha "odekha" kotunga options mu Tsiku 1:

• Kadzutsa, kukwapula dzira ndi 3 tbsp. supuni ya madzi ndi kuphika ndi omelet mu pang'ono masamba mafuta ndi magawo (50 g) wa nyama.
• Nkhomaliro akhoza kumachita mu kagawo mkate wholemeal ndi kupanikizana (palibe shuga) kapena 150g yogurt (0%) kusungunuka 2st spoons oatmeal.
• Nkhomaliro, kukonzekera masamba steamed popanda kuwonjezera mafuta ndi 2 nkhuku cutlets nthunzi.

• Masana tiyi bwino kudya ochepa zouma zipatso, monga iwo kupereka mphamvu zina ndi kuchepetsa njala.
• Pa chakudya Wiritsani 200 ga nyama zoyera kapena nsomba ndi kuwonjezera saladi (200-300 g) wa masamba munali palibe wowuma.

Kumbukirani kuti ngati mbale ntchito mafuta masamba okha, ndi zedi ochepa.

Menyu pa tsiku lachiwiri

Nkofunika kukumbukira kuti pamene zakudya ayenera kumamwa kowirikiza madzi elute poizoni ndi zinyansi m'thupi, ndipo si atamezedwa mu m'magazi.

• Kabati ndi kaloti kadzutsa (100 g), kuwonjezera masamba mafuta kuphika mapuloteni omelet (100-110 g) ndi kudya ndi kagawo wa (20 g) tirigu lonse mkate.
• Nkhomaliro - wozama kalori yogurt, chipatso chirichonse.
• Nkhomaliro kukonzekera mbatata yosenda pa madzi popanda kuwonjezera mafuta goulash nyama mphodza ndi anyezi ndi kaloti mu pang'ono mafuta, madzi ndi tomato.

• Akamwe zoziziritsa kukhosi - apulo anaphika.
• Chakudya kuzimitsa nyama woyera (100 g) mu mafuta ndi masamba ndi pang'ono.

Kukhala kudya zakudya zoyenera, zakudya mlungu (1200 kcal) pa ntchito zosiyanasiyana pogulitsira zakudya mu mawonekedwe a ochepa zouma zipatso, zomwe zidzasintha ubongo wanu wamasiyeyo ndi mizimu yanu.

Maphikidwe tsiku lachitatu

Tsiku lachitatu ankaona kuti inasintha, monga tsopano kuyamba kufika kusowa zakudya m'thupi. Kwa iye kuti azikhala popanda kukumana ndi mavuto ayenera kukhala pang'ono pachinyezi.

• Kadzutsa, kupanga tiyi kapena khofi ndi mkaka, palibe shuga, lilime yophika ng'ombe (70 g), ndi kupanga coleslaw ndi apulo (150 g).
• Nkhomaliro - 200 ga zipatso saladi.
• Nkhomaliro bowa msuzi china chotulutsa ndi kuchuluka kochepa mafuta (ladle 2), 100 ga nsomba yophika ndi kuzima masamba nyengo (300 g). Pakuti mchere - zipatso compote popanda shuga.
• Chakudya amazimitsa Turkey nyama (100 g) ya kaloti, kuphika buckwheat (100 g), kudula tsabola wokoma (100 g).

Ngati njala kwambiri zimapangitsa lokha anamva pamaso yogona, ndiye, osati kukamuutsa usiku, mukhoza kumwa chikho cha mkaka wowawasa, kefir kapena otsika mafuta yogurt.

Mukhoza zosiyanasiyana mankhwala pa menyu aliwonse zopatsa mphamvu 1,200 tsiku ndi maphikidwe kwa sabata popanda nyama mwachitsanzo, kapena kuwonjezera tchizi ndi kanyumba tchizi. Pangafunike kudalira zokonda chakudya, kupatulapo nyama mafuta ndi maswiti.

malamulo chitetezo

Chinthu chachikulu chakudya chilichonse - osati mwazisiya kgs, komanso ulamuliro wa "Kodi sizingawononge", amene kulemera sabwerera ngati roketi kumbuyo. Monga zosankha za 1200 kcal patsiku ndi maphikidwe kwa sabata (ndemanga kutsimikizira izo), mungathe kusintha mphamvu kotero kuti asataye kutsitsimuka, thanzi ndi maganizo ndi thupi yekha.

malamulo Safety kwa kudya pang'ono:

• Mvetserani thupi lanu ndi kuyan'ana poyankha oletsa zakudya zinazake. Ngati pali zizindikiro za kunachita mdima wa maso ndi imfa ya chikumbumtima ayenera yomweyo kusiya zakudya ndi dokotala.
• Kumamwa kowirikiza madzi oyera.
• Kodi otsika-kalori menyu, koma osiyanasiyana.
• Pamper nokha mu mawonekedwe a zipatso wokoma zouma ndi masamba.
• Muziona maganizo anu. Ngati pali mantha kapena irritability, ndiye kuti poizoni analowa magazi.
• Sunthani kwambiri.

Ngati mukupita ntchito mphamvu chifukwa 1,200 kcal, menyu mlungu ndi bwino kukhala ndi katswiri.