Ukudla okunomsoco: imenyu ngesonto (1200 kcal). Imenyu sama-kilojoule 1200 ngosuku ne zokupheka ngeviki

Abantu bobudala obungefani, ngubani njalo wayencisha ngokwakho ukudla, zithi kuyozisiza ulahlekelwe isisindo, alazi ukuthi indlela engcono kakhulu ukunciphisa umzimba kuvamile futhi udle ukudla okunempilo.

Awukwazi sicabange ukuthi nawe ungadla kokubili ukudla okunempilo futhi esihlwabusayo, sibonga ngalo uzoba slimmer nsuku zonke. Ngokuba fast kwesisindo, sincoma ukuthi ukuthuthukisa ukudla ngakwesokudla (imenyu sonto), 1200 kcal okuyinto kubhekwa esiphezulu ukubaluleka ovumelekile ngosuku.

Izimiso eziyisisekelo okunomsoco

Ukudla okunomsoco - isihluthulelo sempilo, sibalo ephelele futhi ukahle, futhi behlala ngenjabulo ukuphila kwabo, qiniseka ukugcina izilungiselelo ezilandelayo:

• ukuzama ukuqeda kusuka ekudleni kwakho isinkwa futhi izinhlobo ezahlukene okusanhlamvu;
• zama ukuba udle kakhulu izithelo nemifino;
• esiphezulu amandla share;
• Yidla ezihlukahlukene imikhiqizo yobisi kanye iphesenti ubuncane amafutha;
• ukulahla ukudla okunamafutha;
• advantageously kudla abilisiwe noma steamed ukudla;
• nezikhathi abandayo e njalo ukuthatha amavithamini ekhemisi;
• ubuka khona usawoti, amanzi soda, ushukela kanye ezihlukahlukene imikhiqizo confectionery ekudleni kwakho, kodwa ungalokothi udla;
• isiphuzo ngosuku okungenani 2 amalitha amanzi zemvelo;
• ngokuphelele wokudeda iyiphi utshwala;
• ungakwazi uphuze okungenani imizuzu engu-20 ngaphambi nangemva kokudla.

Bewazi yini ukuthi ekudleni "1,200 kilojoule ngosuku '(imenyu ngesonto, uzothola mncinyane) iyathandwa futhi ngempumelelo ngempela? Ungakwazi baqale ngokuphepha ukunciphisa umzimba!

Ingabe ukulungele? Khona-ke asihambe!

Ukudla okunomsoco: imenyu ngesonto (1200 kcal). Ngolunye usuku

Kulesi imenyu okusheshayo kwesisindo zihlanganisa emangalisayo okumnandi, njengengxenye okuyizinto ezidingekayo ukusebenza komzimba womuntu izinto, amaminerali namavithamini.

• Isexwayiso! In izifo ezinzima noma kunjalo musa ukuhlala kule yokudla. Lokhu kungaba yingozi umzimba!

Ngakho, ngosuku lokuqala lwesonto uqale ibhulakufesi nge 150 amagremu raspberry Fiza (iresiphi uzothola mncinyane). Ungakhohlwa ukulungiselela 150-igramu amaprotheni omelet ne-asparagus nekharameli. Kunalokho, sebenzisa isinkwa isinkwa okusanhlamvu. amagremu 100 utamatisi oqotshiwe ngeke siphazamise ekudleni kwakho enempilo. Uma ukhetha ukuphuza ikhofi kanye nesinamoni.

Ngakho, ngo-inani ibhulakufesi lokuqala kwathi kilojoule 207 kuphela. Futhi manje sizoxoxa kwasemini. Ungakwazi udle 1 ipheya encane aphuze mayelana 200 ml ephansi fat yogurt.

Ufuna ukuthola isihloko ephelele ukuthi kuyoba imenyu 1200 kcal ngosuku ne zokupheka ngeviki? Halala, usuthole lokho okufunayo! Siyaqhubeka ukuxoxa Ukudla.

Ngesikhathi sokudla kwasemini ngosuku lokuqala kwesisindo angapheka nesitshulu izinhlanzi (libe linye - 250 ml) futhi amagremu 100 inkukhu schnitzel, okuyinto sincoma ukupheka phezu hlupha. Sauerkraut anyanisi - isidlo ephelele ukuzincisha ukudla. Futhi ukugeza phansi okumnandi ukudla ikani ne 200 ml kalamula.

Ngezinye kwasemini, udle i orange futhi baphuze phansi amanoni awo yogurt.

4 ema-awa phambi ubuthongo kuyadingeka eyodla. Pheka yenkomo eyayigcwele iklabishi, usike imifino bese ugeze phansi konke lokhu itiye Yummy nge chamomile.

Ngemva 3 chasa 200 namamililitha yogurt isiphuzo.

Ngakho-ke, ngosuku lokuqala ekudleni oyisebenzise kilojoule 1205 nje.

Uma ufuna ukugcina ukudla okufanele, imenyu sonto, 1,200 kilojoule okuyinto seqiwe amahora 24, uzobona kuphela ukusiza kule!

Futhi manje sizobheka izindlela main izitsha, ngenhla.

okusajingijolo nat

Ukuze silungiselele lokhu isiphuzo utawudzinga:

• 30-40 namamililitha emvelo kalamula;
• 1 Iqanda;
• 3 ice cubes;
• 30 namamililitha ka raspberry isiraphu;
• 0.1 litre amanzi soda.

Ukulungiselela ngeke kuthathe imizuzu embalwa!

Ukuze uqale, uhlanganise iqanda omhlophe, iqhwa, kalamula raspberry isiraphu. Whip nge mixer. Ukumiswa wafakwa exutshwe namanzi carbonated. Isiphuzo ulungile!

Ingabe ukuqagela ukuthi ekudleni "1,200 kilojoule ngosuku" (imenyu sonto okwethulwa kulesi sihloko) - indlela engcono kakhulu thina nabanye ukuthi ulahlekelwe isisindo fast mhlawumbe ukukholisa? Hlola futhi uzibonele!

Amaphrotheni omelet ne-asparagus

Ukuze silungiselele 2 servings lokhu isidlo emangalisayo udinga:

• 3 amaqanda inkukhu;
• 50 amagremu asparagus (abilisiwe);
• 50 ml ubisi skimmed;
• imifino (mawuthanda).

Amaphrotheni ehlukanisiwe izikhupha phehla nabo ubisi. Ngaphambili asparagus okuphekiwe kudingeka ukubeka efolomeni wokubhaka, uthele ingxube ngaphambilini walungisa bese uthumela kuhhavini for 5-10 imizuzu.

Amnandi Futhi okunempilo Ukudla isidlo ulungile!

inhlanzi sikadali

Ingabe ufuna imenyu kosuku at 1200 kilojoule? Ukudla Ngempumelelo musa asize ukuze ngehlise umzimba? Kukhona isixazululo! Zama imenyu okwethulwa kulesi sihloko, futhi uzophumelela - isisindo okweqile kancane kancane ngeke ngikushiye.

Ngakho kudingeka izithako ezilandelayo ukulungiswa 4 servings of goulash:

• 350 amagremu zezinhlanzi;
• amanzi 1 ilitha;
• 1 Pepper (sweet);
• 2 ikhukhamba zifakwe emanzini anosawoti;
• amazambane eziningana eliphakathi nendawo;
• 1 utamatisi;
• 50 amagremu isikhunta;
• 30 amagremu utamatisi unama;
• 1 bay leaf (mawuthanda);
• imifino (mawuthanda);
• ¼ lemon.

Ukuze uqale nge imifino fake usike, akugcobhoze ngamanzi abilayo, ubilise imizuzu 5. Engeza lemali edingekayo inhlanzi, utamatisi unama bese ukuphela cishe 10 imizuzu.

Ngaphambi sikhonza izitsha ungeze ku ijusi lemon. Bon appétit!

inkukhu schnitzel

Lena ukunambitheka ongenakulibaleka isidlo ngeke ukujabulisa bonke abantu. Qiniseka kuzame!

Ukuze silungiselele 1 ukukhonza udinga kuphela 150 amagremu inkukhu webele.

Ngakho, inyama, kufanele usike amanoni peels ifilimu. Isinyathelo esilandelayo sika le dudula umucu ngesando ekhethekile. Ukupheka eyosiwe kuthatha imizuzu engu-15.

Uma uzimisele ngempela ukuthobela ukudla okufanele, imenyu sonto (1200 kcal nsuku zonke), futhi lezi amathiphu ozokusiza ukuthi!

inyama iklabishi eyayigcwele

Ukuze silungiselele 1 bakhonze lokhu dish uzodinga:

• 160-200 amagremu yenkomo nengulube;
• amashidi eziningana iklabishi ethafeni;
• ½ anyanisi;
• 1.5 wezipuni irayisi abilisiwe;
• 1 isipuni utamatisi puree (mawuthanda);
• imifino (mawuthanda).

amahlamvu iklabishi kumele kubiliswe imizuzu 5 ke badinga ukuba selehlile. Irayisi ixutshwe inyama okuphekwe noma pre-wathenga, engeza onion, okuyinto ayekade fake Chop.

Amahlamvu iklabishi, beka nenye inyama nengulube, irayisi kanye anyanisi. Ukugoqa ngamunye ezimvilophini wathola eyayigcwele iklabishi, wasinikeza ukuma ngakuthathu cylindrical.

Ibila eyayigcwele iklabishi isidingo isigamu sehora.

Amnandi isidlo neminye usulungile, thokozela ukudla kwakho!

Imenyu ukuthola kwesisindo. izinsuku ezimbili

Uma ufuna ukunciphisa umzimba, uyazi ukuthi ukhetho best kuyinto ukudla "1,200 kilojoule ngosuku." Amamenyu, ukubuyekezwa, kanye nemiphumela ezihlobene nale ndlela bephonsa isisindo okweqile, uzothola kulesi sihloko.

Ekuseni sincoma ukuthi wenze omelet yakho siqu asparagus, itiye eliluhlaza, apula isaladi ahlanzekile futhi esihlwabusayo isithombo, onion eluhlaza, yogurt ezikhuluphele kakhulu.

Phakathi ibhulakufesi wesibili udle nezitini ku apula kuhhavini, ugeze phansi lokhu dish othobekile cereal ne-yogurt.

Ngesikhathi sokudla kwasemini, sincoma ukuthi adle 250 namamililitha zezinhlanzi isobho nge izinhlobo ezahlukene zemifino. Meatballs in sauce, kuphekwe turkey inyama, imifino slicing futhi izithelo compote - into ngaphandle okuyinto kwasemini yakho ngoLwesibili engenakwenzeka.

Ngezinye kwasemini nawe ungadla ngokuphepha ikhukhamba fresh futhi ugeze phansi ke kudingeka okunama-kilojoule amancane yogurt.

Dinner izindleko wabhaka noma ibilisiwe inkukhu webele, kanye wenza kusukela uphayinaphu, isilimo esidliwayo esinamagatsha anamanzi, 3.2 protsetnoy amafutha yogurt ziyadliwa isaladi, ugeze phansi konke lokhu kungaba itiye okumnandi nge aluhlaza okwesibhakabhaka.

Sehora ngaphambi sokulala baphuze 200 namamililitha angu 1 yogurt.

Awazi kanjani ukuze ngehlise umzimba? Khona-ke khumbula ukuthi sikusize nge elingakwazi Ukudla kcal 1200 kuphela. Imenyu ezinsukwini ezingu-7, uke ufunde.

wezinsuku ezintathu

Sizoqala futhi nge kwasekuseni: baphuze 150 ml isanqante juice. Futhi zama i-amazambane abilisiwe nezinhlobo ezahlukene imifino, futhi 55 amagremu inhlanzi eyomisiwe enosawoti, baphuze ubisi nge Chicory.

Ngezinye kwasemini, zithokozise apula okumnandi kubhakwa ezazigxishwe ephansi fat cottage shizi isisindo. Geza phansi ukudla raspberry cocktail ubisi.

Vala ukuqala ukupheka ukudla kwakusihlwa ehlanganisa iklabishi. Qiniseka ukuzama isaladi ikhukhamba, isilimo esidliwayo esinamagatsha anamanzi namafutha yogurt. ukunambitheka alibaleke yenkomo iyisitshulu nge amabhilikosi omisiwe ngaphandle kukashukela - into ngaphandle okuyinto kwakusihlwa yakho ngoLwesithathu engenakwenzeka.

Ngezinye kwasemini, udle kwangangopapamusi nge ongaphakeme amafutha yogurt yonke ukunambitheka.

Eyodla, zama izitsha ezilandelayo:

• Vegetable slicing;
• green tea kanye jasmine;
• Casserole zezinhlanzi.

Ngobusuku isiphuzo yogurt 1 per cent amafutha.

usuku ezine

Lesi sihloko inikeza imenyu on 1200 ikhalori ukudla usuku ukunciphisa umzimba njalo ngesonto kuzosiza. Ready ukuqhubeka? Ayikho inkinga!

Ngakho, bathandekayo, kwasekuseni, uzilungiselele juice emhlophe, ephansi fat cottage shizi, ikhofi ubisi yesikimu futhi isaladi izaqathe, ithanga, omisiwe apula, walnuts namafutha sitrobheli yogurt.

Ngezinye kwasemini, sincoma ukuthi zama ikiwi ne-green tea ne jasmine.

Eyodla zithokozise isobho nge ukhilimu omuncu kanye amakhowe. Ungakhohlwa ukupheka ukholifulawa ngamakhambi, compote okumnandi (esilindele yakho) kanye ithoswe yathamba nge amaliki kanye izaqathe cod.

Ngaphambi dinner, usike orange niwudle nge nonfat yogurt umango.

Eyodla, zama ukupheka turkey nezitini, iyiphi isaladi yemifino ne-yogurt, kanye itiye yezinyosi bergamot.

Ngaphambi kokulala futhi baphuze amaphesenti 1 yogurt.

wezinsuku ezinhlanu

Kulesi sihloko ekudleni ukuze 1200 kilojoule, amamenyu ngalunye usuku lapho okukhulunywa ngaso ngokuningiliziwe. Funda, ukupheka futhi ulahlekelwe isisindo!

Ngesikhathi ekhuluma esidlweni sasekuseni ukupheka ijusi fresh kusuka izaqathe kanye apula, kufanele uthanda omelet okunama-kilojoule amancane ushizi ojiyileyo. Phatha yomkhuba out imifino ozithandayo kanye ikhofi ubisi ngokwakho.

Ngezinye kwasemini, udle i-aphula baphuze 200 namamililitha yogurt ngesiswebhu nge raspberry fresh.

Ngesikhathi sokudla kwasemini, sincoma ukuthi ukudala ukudla okulandelayo isisindo ukulahleka:

• amagremu 100 inkukhu kuphekwe;
• 250 namamililitha isobho esishisayo broccoli futhi oluhlaza;
• 150 amagremu ithoswe yathamba iklabishi isanqante;
• 200 namamililitha fresh izithelo compote.

Ngezinye kwasemini, zama 75 amagremu uphayinaphu omisiwe nenkomishi itiye eliluhlaza ngaphandle ushukela.

Ezokudla kudingeka 4 amahora ngaphambi sokulala. izitsha:

• 150 amagremu isaladi okulungiselelwe kusukela isilimo esidliwayo esinamagatsha anamanzi, lemon tincetu 2 kanye 50 namamililitha of orange juice;
• amagremu 100 cod casseroles;
• 200 ml green tea.

Sehora ngaphambi sokulala isiphuzo kefir.

Uma ujabulele ukupheka imenyu ngesonto, "1200 kilojoule", lobekufanele kwentiwe kulelo viki ngokucophelela, bese uzothola qiniseka ukuqeda le Kilos extra.

Izinsuku eziyisithupha futhi eziyisikhombisa

Ohlukile lesi Ukudla ngempumelelo Kuyaphawuleka ukuthi ezinsukwini ezimbili zokugcina zomhlangano, ungaphinda izinyathelo ngaphambilini lidlule ulahlekelwe isisindo, kufanele badle zona lezo zitsha ukuthi uke ihlolwe.

Ngakho, i-ibhulakufesi ungakhetha into efana nalokho, ukuthi nikujabulele kulamalanga 5 kakhulu. Ngosuku 7th, ibhulakufesi usuvele unayo ezinye isidlo, njengoba ochwepheshe ukuphinda ukudla is hhayi Kunconywa.

Kufinyeta

Lesi sihloko sasisihle kuwusizo eziningi imenyu sama-kilojoule 1,200 ngosuku ne zokupheka ngeviki, sibonga ngalo yehlile emzimbeni izinkulungwane zabantu abangazange ngiphuphe ngibona yena futhi emva umzimba enhle nge sibalo ephelele.

Labo kakade wazama le ndlela, kuthiwa akukho lokho akudlayo ngeke ukunikeza yi ezinjalo. Ngaphezu kwalokho, nemithi, isisindo esengeziwe engabuyi isikhathi eside. Ochwepheshe siqinisekise ukuthi umsoco ofanele kuyadingeka ukuba banamathele wonke, ngaphandle kokukhetha, ukuze banakekele impilo yabo futhi baphile isikhathi eside.

Sethemba, ngamunye bathatha kulokhu kwaziswa yinto ebaluleke bona nabathandekayo babo. Landela indlela yokuphila enempilo, udle kahle futhi uhlale ngesikhathi esifanayo ngaba nokuzethemba!