Maitiro ekugadzira iyo 1200 koriori chikafu (yakaderera koriori)
Zvemukati
Iyo 1200 koriori chikafu chikafu chakaderera-koriori icho chinowanzo shandiswa mukurapa kwehutano hwevamwe vanhu vakawandisa kuitira kuti vagone kudzikira huremu nenzira ine hutano. Mune chikafu ichi, chikafu chinofanirwa kuve chakagoverwa muswere wese wezuva uye kwakanyanya kurovedza muviri hakukurudzirwe panguva ino.
Chinangwa cheiyo 1200-koriori chikafu ndechekuti munhu wacho apise macalorie akawanda kupfuura iye kana iye anodya pazuva, kuti iye kana iye agone kushandisa akaunganidzwa mafuta. Mukadzi akagara akagara anoshandisa macalorie anosvika 1800 kusvika 2000 pazuva, saka kana achienda pakudya koriori mazana maviri nemaviri, anenge achidya macalorie mazana matanhatu kusvika mazana masere pasi pezvaanoshandisa, nekudaro anodzikira huremu.
Izvo zvakakosha kuti urangarire kuti chikafu ichi chinofanirwa kuperekedzwa neanodya, sezvo icho chinokonzeresa hombe yekorori. Naizvozvo, usati watanga chikafu ichi, chakanakira kuita ongororo yakakwana yehutano.
Iyo iyo 1200 koriori chikafu chinoitwa
Iyo 1200 koriori yekudya inogadzirwa nechinangwa chekusimudzira uremu, sezvo ichiita kuti muviri ushandise mafuta stock seyeti sosi. Zvisinei, kuitira kuti uremu huitike nenzira ine hutano, zvakafanira kuti kudya kwacho kuteverwe zvinoenderana nemirayiridzo yeanodya uye kuti hapana zviitwa zvine simba zvinoitwa.
Uye zvakare, chikafu ichi hachifanirwe kuitwawo kwenguva yakareba, sezvo pangave nekushomeka kwevhithamini nemaminerari, kurasikirwa kwemhasuru, kushaya simba, kuneta zvakanyanya uye general malaise.
1200 macalorie menyu yekudya
Uyu muenzaniso we 1200 koriori yekudya menyu kwemazuva matatu. Iyi menyu yakavakwa zvichibva pamitengo ye20% protein, 25% mafuta uye 55% makabhohaidhiretsi. Chinangwa chikuru cheichi chikafu ndechekudya zvidiki zvidiki, asi kakawanda pazuva, nekudaro uchidzivirira kunzwa kwenzara yakawandisa.
| Zuva 1 | Zuva 2 | Zuva 3 | |
| Kudya kwemangwanani | ½ mukombe wezviyo kana granola ine 1 mukombe wemukaka wakareba + 1 kapuni yeoats | Mazai maviri akatswinywa + 1 chimedu chechingwa chakazara + 120 ml yemuto weorenji | 1 wepakati oat pancake ne 1 punipuni yeavocado + 1 chidimbu chechena chizi + 1 girazi remuto wewisi |
| Kudya kwemangwanani | ½ bhanana + 1 punipuni yenzungu ruomba | 1 peya diki rakagadzirwa mu microwave ine 1 square yechokoreti yakasviba (+ 70% cocoa) muzvidimbu | Strawberry Smoothie: 6 mastrawberry ane 1 mukombe weiyo yoghurt yogurt + 2 yakazara zviyo makuki |
| Kwekudya kwemasikati | 90 g yeakakangwa huku chipfuva + ½ mukombe wequinoa + lettuce, tomato uye hanyanisi saladhi + 1 kapuni (yedessert) yemafuta emuorivhi + 1 slice yepainapple | 90 g yesaumoni + ½ mukombe wemupunga wakasviba + asparagasi + 1 tablespoon (yedizert) yemafuta emuorivhi | 1 eggplant yakaputirwa nematafura matanhatu evhu emombe ine 1 mbatatisi yakachekwa mbatatisi + 1 spoon (yedessert) yemafuta emuorivhi |
| Kwekudya kwemasikati | 1 apple diki rakabikwa ne 1 spoon (ye dessert) yesinamoni | 1 kapu yeiyo yoghurt yakajeka + 1 kiyiyo chepuni cheoats + 1 yakatemwa bhanana | 1 kapu yakadonhedza papaya |
| Kudya kwemanheru | Yai tortilla (maviri mauniti) nesipinashi (½ mukombe) + 1 yakazara mbiriso | Mbishi saradhi ine 60g huku steak uye 4 matete matete eavocado. Yakarungwa nemon uye vhiniga. | 1 wepakati gorosi tortilla ine 60 g yehuku muzvipenga + 1 mukombe weyakaomeswa saradhi |
| Kudya kwemanheru | 2 zvidimbu zvechena chizi | 1 diki tangerine | 1 mukombe unsweetened gelatin |
Mune ino 1200 koriori yekudya, ine zvakapusa zvekudya, zvakakoshawo kunwa 1.5 kusvika 2 litita emvura pazuva. Sarudzo yakanaka, kune avo vane dambudziko rekunwa mvura, ndeyekugadzirira mvura yakasanganiswa. Tarisa uone mamwe mabikirwo emvura ekunwa mukati mezuva.
Paunenge uchimisa saradhi muzvikafu zvikuru, haufanire kupfuurisa mashupuni maviri emafuta emuorivhi, uine simbiso yakawanda pamoni nevhiniga, semuenzaniso.
Kudya kwe1200-koriori kwevarume kwakafanana nezvinoitirwa vakadzi uye kunogona kuteverwa nevakomana vese, zvisinei kuti zvakakosha kutevera chiremba, kana nyanzvi yezvokudya, pakutangisa chero kudya kunodzivirira kukuvadza hutano.
Tarisa vhidhiyo uye dzidza mamwe matipi kubva kune wedu wezvehutano:
Yakakurumbira Pane Portal
Rheumatoid arthritis