Ukunciphisa Isisindo Ngohlu Lokudla LwamaKhalori angu-1200

Ingabe ukudla okunama-calorie angu-1200 kunciphisa isisindo? Singakanani isisindo esizolahlekelwa yikhalori ye-1200? Ake siqale isihloko eside lapho sizoxoxa khona ngabafuna ukwazi. 

Ngenkathi sizama ukwehlisa isisindo, yimuphi kithi ongakaze abanjwe umjikelezo ononya wohlelo lokudla nokuzivocavoca esiluqale ngesasasa?

Maphakathi nomgwaqo, salahlekelwa ukuzimisela kwethu futhi salingwa ucezu lwekhekhe. Bambalwa abantu abakwazile ukwehlisa isisindo abakwazanga ukusigcina futhi sebebuyele esisindweni sabo esidala.

Ngakho-ke iyini imfihlo yokuphumelela ekunciphiseni isisindo?

Imfihlo yokugcina isisindo somzimba esinempilo kanye nokulahlekelwa isisindo wuhlelo oluhleliwe lokuthatha ikhalori oluzosheshisa imetabolism futhi lukhuthaze ukushiswa kwamafutha.

Ukwenyusa izinga le-metabolic kubalulekile ekwehleni kwesisindo. ukusheshisa imetabolism Kungenzeka ngohlelo lokudla lwekhalori engu-1200.

Kubalulekile futhi ukuthi yikuphi ukudla othola kukho ama-calories angu-1200. kusukela ekudleni okungenamsoco, ukudla okunoshukela noma athosiweKufanele ulandele uhlelo lokudla olulinganiselayo nolunomsoco oluhlanganisa wonke amavithamini namaminerali abalulekile, kunama-calories angu-1200 owathola ekudleni.

Uma kungenjalo, umzimba wakho uzophendula kuwe ngobuthakathaka nokukhathala, ngisho nesikhumba esiphaphathekile.

Kungani kufanele udle 1200 kilojoule?

Izidingo zomuntu ngamunye zihlukile, ukudla okufanele kulandelwe ukulahlekelwa kwesisindo esiphumelelayo; izinga lokunyakaza kufanele lifanele izici ezifana neminyaka, ubulili, isisindo, ubude, umzimba kanye nezimo zezokwelapha.

Ngalesi sizathu, kufanele ubale ikhalori yakho yansuku zonke edingekayo ukuze uthole ukuthi mangaki ama-calories umzimba wakho udinga okungenani. Ukwenza izibalo "I-1500 Calorie Diet PlanFunda isihloko sethu. Kulesi sihloko, "Mangaki amakhilogremu angalahleka ngokudla kwekhalori ye-1200?" Uzothola nempendulo yombuzo wakho.

I-logic eyisisekelo yokulahlekelwa isisindo; Kuwukwenza ukushoda kwekhalori emzimbeni ngokudla ama-calories amancane ngokudla okunomsoco.

Ama-calories angu-1200 ayisidingo esiyisisekelo somzimba, futhi ukudla okunekhalori ngezansi kwalokhu kunciphisa i-metabolism yobuchopho. Umzimba unikeza amandla avela emisipha ngokuwonga amafutha.

Indlela yokunquma ama-calories afanele wokulahlekelwa isisindo?

Ama-calories ayisici esibaluleke kakhulu esinquma ukuncipha kwesisindo. Kuyadingeka ukudala ukushoda kwekhalori ngohlelo lokudla okunempilo. 

Mayelana nokugcina ibhalansi yesisindo, ama-calories avela kuzo zonke izinhlobo zokudla ayafana, kodwa akuwona wonke ama-calories afanayo uma kuziwa empilweni jikelele.

Imithombo emithathu eyinhloko yama-calorie yile; ehlanganisa amafutha, ama-carbohydrate namaprotheni i-macronutrientkukhona. Njengoba nje sihlukanisa phakathi kwamafutha anempilo nangenampilo, ukuhlukaniswa okunjalo kwenzelwa ama-carbohydrate.

Ilayisi, ushukela, ufulawa, amajusi Ama-carbohydrate alula yizinto ezakha amafutha emzimbeni.

Njengobhontshisi, udali okusanhlamvuAma-carbohydrate ayinkimbinkimbi njengezithelo nemifino asiza ekunciphiseni isisindo. 

Amaprotheni abalulekile emisipha. Ngakho-ke, kubalulekile ukudla ukudla okunempilo ohlelweni lokudla lwekhalori ye-1200 ukuthola ama-calories amahle namabi.

Ungaluhlela kanjani uhlelo lokudla okunama-calorie ayi-1200?

Ngokusho kwabanye ochwepheshe, ukudla okulula kuvimbela ukwehla kwesisindo. Abanye bacabanga ukuthi ukudla ukudla okungu-5-6 ngosuku kusheshisa imetabolism. 1200 kcal Umqondo oyisisekelo wohlelo lokudla uqukethe ukudla okunempilo ngezikhathi ezimfushane.

Kufanele uhlukanise ama-calories angu-1200 ama-calories angu-900 ekudleni okuthathu okuyinhloko kwama-calories angu-300 (ibhulakufesi, isidlo sasemini, isidlo sakusihlwa). Kufanele wenze ama-calories angu-300 asele ekudleni okulula okunempilo neziphuzo phakathi kokudla.

Izithelo ezintsha ngesikhathi sokudla imifino enamahlamvu aluhlazaKufanele udle ukudla okungacutshungulwanga okufana nokusanhlamvu, ubisi, izinkukhu. kusuka ekudleni okugayiwe kanye namazambane kusuka emifino enesitashi gwema.

ngokudla i-calcium kanye nama-multivitamin supplements. Ukudla okuqinile phakathi nosuku kungase konakaliswe isifiso sokudla ebusuku kakhulu.

Zivocavoce ngohlelo lokudla olunamakhalori angu-1200

Ukudla okunempilo nokulinganisela okuhlangene nokuzivocavoca okusheshayo kokushisa amafutha ekhaya noma endaweni yokuzivocavoca kuphumelela kakhulu ekulahlekelweni kwesisindo unomphela.

Ukuzivocavoca okunconyiwe ngokudla okungama-calories angu-1200 kuwukuzivocavoca ozokwenza ngamandla amaphakathi, njengokuhamba ngokushesha noma ukubhukuda, imizuzu engu-30-45 kabili ngesonto. ukuhamba ngebhayisikili noma egijima nawe ungakwenza.

Izinzuzo Zokudla Kwekhalori engu-1200

Kulabo abadla ukudla okunama-kilojoule angu-1200, ingxenye engcono kakhulu ukuthi ungakwazi ukwehlisa isisindo ngenkathi ujabulela ukudla okuthandayo. Awudingi ukuzilambisa noma ukuvalelisa ekudleni okuthandayo. Okudingayo wukuzithiba.

"Ingabe ukudla okunama-calorie angu-1200 kunempilo?” Kulabo ababuzayo, singabala izinzuzo zokudla kanje:

Labo abalahlekelwa isisindo ngokudla kwekhalori ye-1200;

• Unganciphisa isisindo ngenkathi ujabulela ukudla okuthandayo.
• Uzothola imiphumela esheshayo.
• Ukuncipha ngokushesha kwesisindo kukhulisa ugqozi lwakho.
• Awudingi ukwenza ukuzivocavoca okukhulu.
• Ihlinzeka ngezinhlobonhlobo futhi ikuvumela ukuthi uzame izindlela zokupheka ezinempilo nezintsha. Ngakho-ke, ngeke ube nethuba lokuba nesithukuthezi ngokudla.

Uhlelo lokudla lwamakhalori angu-1200 luyindlela eqinisekile yokulahlekelwa isisindo ngokushesha. Ukuze wenze imiphumela yayo ibe unomphela, kufanele uhlanganise izinguquko ezinempilo nezilinganiselayo ngokuzivocavoca futhi uguqule indlela yokuphila.

Yini Ongayidla Ekudleni Kwekhalori Engu-1200?

Uhlelo lokudla olunamakhalori angu-1200 ludinga ukucatshangelwa ngokucophelela kwenani nekhwalithi yokudla okufanele kudliwe ukuze kuhlangatshezwane nezidingo zokudla okunomsoco.

• Yidla izithelo nemifino eminingi njengoba inama-kilojoule aphansi nama-carbohydrates kanye ne-fiber namavithamini amaningi uma kuqhathaniswa nokunye ukudla. 
• Imifino enjengamakhukhamba, amakhowe, izaqathe, utamatisi, ubhitrudi, isilimo esinengono emnandi ye-asparagusi, upelepele nemifino enamahlamvu aluhlaza, nezithelo ezinjengobhanana, amaplamu, ama-cherry, amagilebhisi, ama-apula namapentshisi ngezinye zezindlela ezinempilo.
• Yidla ama-carbohydrate ayinkimbinkimbi esikhundleni sama-carbohydrate alula. 
• Njengoba zigaywa kancane futhi zinenkomba ephansi ye-glycemic, isinkwa sokusanhlamvu okuphelele, i-pasta, i-bran, njll. kuzokugcina ugcwele isikhathi eside. dla.
• Ukudla inani elihle lamaprotheni kubaluleke kakhulu ukugcina izicubu ezithambile futhi ushise amafutha. Yandisa ukusutha futhi ikhuthaze i-thermogenesis, ekhuthaza ukusetshenziswa kwezindleko ezinkulu zamandla. 
• Yidla ama-lentils, ubhontshisi, isoya, amakhowe, inhlanzi, i-turkey, isifuba senkukhu kanye nenyama yenkomo enamafutha.
• Yidla ukudla okulula okunamaphrotheni ukuze unikeze ukusutha futhi ugcine indlala ilawulwa.
• Iba nesidlo sasekuseni esicebile ngamaprotheni namakhalori angu-1200 afakiwe. Ngoba ukudla ngale ndlela kuzonciphisa ingozi yokuphendukela ekudleni okungenampilo kanye nokuhlinzeka ngokusutha.

Okungafanele Udle Ekudleni Kwekhalori engu-1200

Nalu uhlu lokudla okufanele ukugweme ekudleni okunama-calorie ayi-1200…

• Gwema ukusetshenziswa kwama-carbohydrate alula ngoba anomsoco omncane futhi agayeka ngokushesha. 
• Ushukela, i-soda, irayisi elimhlophe, i-pasta emhlophe, isinkwa esimhlophe, okusanhlamvu kwasekuseni, amaswidi namakhekhe ama-carbohydrate alula.
• Gwema ukudla okuthosiwe okujulile njengama-french fries.
• Ungadli iziphuzo ezine-carbonated nezinoshukela wokwenziwa. 
• Amajusi apakishiwe aqukethe izithasiselo kanye nama-sweeteners okwenziwa angakwenza ukhuluphale.
• Gwema utshwala ngenkathi udla amakhalori angu-1200. Utshwala buphenduka ushukela, obungena kalula egazini futhi bukhuphule amazinga kashukela egazini.

1200 Uhlu Lokudla Lwekhalori

Ungazilungiselela uhlelo lwakho lokudla ngokusho kwezincomo ezingenhla. Ukudla okunikezwa ngezansi ukudla okunama-calories angu-1 ngeviki elingu-1200 uhlu futhi unikezwa wena njengohlu lwesibonelo.

"Singakanani isisindo esizolahlekelwa yikhalori ye-1200? Umbuzo uphakathi kwemibuzo ebuzwa kakhulu. Ngalokhu kudla, ungalahlekelwa ama-4-5 kilos ngenyanga ngokwesilinganiso. Phuza amanzi amaningi ngenkathi ulandela ukudla. Ukuze uqine futhi ulahlekelwe isisindo ngokushesha ukuhamba Ungakhohlwa ukukwenza.

Uhlu lokudla lwesampula lwamakhalori ayi-1200

USUKU OLU-1

ibhulakufesi

• 30 g ushizi
• 2 izingcezu ezincane zesinkwa se-wholemeal
• 1 utamatisi, 2 ukhukhamba

ukudla okulula

• 100 g izithelo

Isidlo sasemini

• Isitsha sesobho semifino
• 1 umlenze wenkukhu ongenasikhumba
• 2 wezipuni ubhontshisi ngamafutha omnqumo
• 1 indishi yeyogathi
• isaladi

ukudla okulula

• 100 g iyogathi engenawo amafutha
• 100 g izithelo

Isidlo sakusihlwa

• 8 wezipuni zenyama nemifino
• 2 wezipuni pasta
• 100 g iyogathi engenawo amafutha
• isaladi  

USUKU OLU-2

ibhulakufesi

• 1 ingilazi yejusi yewolintshi
• Ithosi elilodwa elithambile
• 1 utamatisi, 3 upelepele oluhlaza

ukudla okulula

• 100 amagremu izithelo

Isidlo sasemini

• 1 indishi yesobho likadali
• 180 amagremu of meatballs eyosiwe
• Amazambane abilisiwe ayisigamu
• Ipuleti elingu-1 lesaladi elinamafutha aphansi

ukudla okulula

• 1 inkomishi yommbila ongafakwanga usawoti 

Isidlo sakusihlwa

• Izinhlanzi ezibhakiwe ezingenamkhawulo
• 2 amabhokisi omentshisi we-halva
• Ipuleti elingu-1 lesaladi 

USUKU OLU-3

ibhulakufesi

• 20 amagremu cheddar ushizi
• 1 ucezu lwesinkwa se-wholemeal
• 1 ithisipuni yejamu 

ukudla okulula

• 100 amagremu izithelo 

Isidlo sasemini

• ama-cutlets amathathu
• 2 wezipuni zamafutha omnqumo
• 1 isitsha se-tzatziki

ukudla okulula

• 150 amagremu ubisi lwe-skim
• 6 ama-hazelnuts noma ama-walnuts 

Isidlo sakusihlwa

• 1 isipuni senyama yenkomo engenawo amafutha
• 2 wezipuni of bulgur pilaf
• 150 amagremu yogurt 

USUKU OLU-4

ibhulakufesi

• I-Menemen enamaqanda ama-2
• 1 ucezu lwesinkwa se-wholemeal 

ukudla okulula

• 150 amagremu izithelo

Isidlo sasemini

• 7 wezipuni isipinashi nengulube
• 2 amabhokisi kashizi amafritter
• I-100 amagremu we-yogurt engeyona amafutha
• isaladi 

ukudla okulula

• 150 amagremu izithelo 

Isidlo sakusihlwa

• I-grill ehlanganisiwe
• isaladi enamafutha aphansi

USUKU OLU-5

ibhulakufesi

• 2 amasoseji athosiwe
• 1 ucezu lwesinkwa se-wholemeal
• Ikhukhamba 

ukudla okulula

• 150 amagremu izithelo

Isidlo sasemini

• 1 indishi yesobho likatamatisi
• 200 amagremu we-tenderloin
• isaladi

 ukudla okulula

• 2 wezipuni oyinyumba 

Isidlo sakusihlwa

• 8 wezipuni zucchini
• I-200 amagremu we-yogurt engeyona amafutha
• 1 ucezu lwesinkwa se-wholemeal
• Isaladi yamahhala 

USUKU OLU-6

ibhulakufesi

• 400 amagremu ubisi lwe-skim
• 2 wezipuni of muesli
• 100 amagremu izithelo
• isaladi

ukudla okulula

• 100 amagremu izithelo

Isidlo sasemini

• Ingxenye eyodwa nengxenye yomnikeli wenkukhu engenamafutha
• Ingilazi yebhotela nesaladi 

ukudla okulula

• 200 amagremu izithelo

Isidlo sakusihlwa

• 100 amagremu ushizi omhlophe
• 400 amagremu ikhabe kanye isaladi 

USUKU OLU-7

ibhulakufesi

• 200 amagremu we-sausage
• Amaqanda ama-1
• Ucezu lwesinkwa se-wholemeal
• isaladi 

ukudla okulula

• 100 amagremu izithelo 

Isidlo sasemini

• Ipuleti le-pasta enamafutha
• Isaladi yamahhala 

ukudla okulula

• 150 amagremu izithelo 

Isidlo sakusihlwa

• 5 wezipuni ubhontshisi omisiwe ngenyama
• 2 wezipuni irayisi
• 100 amagremu we-yogurt elula
• isaladi

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