Kukhona inani elikhulu lokudla, futhi eziningi zazo azikunikeli imiphumela futhi ziyingozi empilweni. Ukuze ulahlekelwe isisindo udinga ukunamathela kokudla okunempilo bese udla amakholori angu-1200. Abaningi bazozibuza ukuthi kungani lokhu kungukuthi inombolo, kodwa iphuzu eliphelele yilokho kanye ukuthi umuntu olinganisayo udinga ukusebenza komzimba okujwayelekile. Uma udla kancane kunalesi sinani, imetabolism izokwehla futhi umzimba uzoqala ukusebenzisa izicubu zamascle amandla, ukuwuchitha.
Lungisa ukudla kwesonto nge-1200 kcal
Ukuze ubhekane namakhilogremu engeziwe, udinga ukusakaza lo mkhawulo wekhalori ngendlela efanele. Kubalulekile ukuqaphela ukuthi isimiso esinjalo sokudla, ngokwembono yabanomsoco, siphephile ngokuphelele empilweni.
Izimiso zokudla okunempilo ngokulahlekelwa isisindo ku-1200 cal:
- Kubalulekile ukuthi ungabandakanyi ekudleni kwamafutha, okuthosiwe, okumnandi, okuphekwe kanye nokunye okungawusizo kumuntu noma impilo. Ezingozi nazo iziphuzo ze-fizzy, i-juice ehlanganisiwe no-utshwala.
- Nika izithelo ezintsha, imifino, inyama, imikhiqizo yobisi, inhlanzi, njll.
- Ukudla okungcono ku-1200 kcal kusho ukudla okuhlukaniswe. Kubalulekile ukudla ngezikhathi ezithile okungenani izikhathi ezinhlanu ngosuku. Lokhu kuzokusiza ukugcina imetabolism hhayi ukulamba.
- Kubalulekile ukulungisa kahle ukudla, ukukhetha ukupheka, ukudoba, kanye nokubhaka, ukuqhuma nokugcoba.
- I-liquid iyabaluleke kakhulu, futhi nsuku zonke kufanele iphuze okungenani amalitha ayi-1.5. Le ndoda isebenza kuphela kumanzi ahlanzekile.
Isibonelo se-1200-calorie imenyu yokudla
Ukuze ukhethe ukudla okulungile kokudla, ungasebenzisa amatafula wekhalori ekhona (bona ngezansi). Ake sibheke ezinye izibonelo ezokuvumela ukuba uthuthukise imenyu yakho.
Inombolo yokukhetha 1:
- ekuseni : i-oatmeal ephekwe kusuka ku-3 st. izinkezo zokusanhlamvu;
- ukuphawula : i-apula;
- Isidlo sasemini : isobho sezinkukhu, ama-cutal cutlets angama-steamed, 150 g we-ikhukhamba isaladi namatamatisi;
- Isiphuzo : 150 amagremu wesaladi lesithelo;
- kusihlwa : amagremu angu-100 we-buckwheat kanye nesamba esifanayo se-hake esitshontshiwe kanye nengxenye yeklabishi isaladi.
Inombolo yesi-2:
- ekuseni : 50 g ye-sausage yenkukhu, ucezu lwesinkwa sonke okusanhlamvu futhi ungangezela isinaphi encane;
- Umswakama : isinkwa nge-jam engahlanjululwa;
- Isidlo sasemini : 250 g isobho nemifino kwi-fish broth;
- umthamo : 1 tbsp. i-kefir ngama-herbs aqoshiwe;
- kusihlwa : umqulu wofulawa ophelele, ama-gramu angu-150 we-cottage shizi nama-gramu ayi-100 esithombo.