Ukudla "amakholori angu-1200"

Amakholori angu-1200 - inani elincane elidingekayo ekusebenzeni okujwayelekile komzimba. Uma usuka kule nombolo ephathini elikhulu, uzothola isisindo kakhulu kunzima, futhi uma kuncane, umzimba wakho uzokuphuza. Ukudla "kwama-kilojoule angu-1200" kuzokusiza ukuthi ungazizwa ulambile futhi ulahlekelwe kulawo amakhilogremu engeziwe.

Imithetho eyisisekelo

1. Ukudla kwansuku zonke kufanele kufake amaphesenti angu-55 ama-carbohydrates aqinile, amaprotheni angu-15% namafutha angu-30%.
2. Iphesenti eliyinhloko lamafutha lingumthombo wemifino futhi kuphela 3% yesilwane.
3. Lungisa izitsha kumbhangqwana noma kuhhavini, ngakho ugcine inani eliphakeme lemithamo namavithamini.
4. Kungcono ukudla izikhathi ezinhlanu ngosuku, ngakho ngeke uzizwe ulambile.
5. Nika ngokuphelele ama-sweet, fat, fast fast, amantongomane kanye neziphuzo ze-carbonated.
6. Izinkinga ukuthi udinga ukubala njalo amakholori bese uhlola imikhiqizo yakho. Ungathola amatafula amaningi wekhalori ku-Intanethi.

Ukudla okunama-1200-khalori kunemenyu efana nalokhu:

1. Ukudla kwasekuseni kufanele kulethe amakholori angu-300 emzimbeni wakho. Yidla 150 g iklabishi isaladi nge izaqathe, ongayigcwalisa ngejamu lemon kanye nesilinganiso esincane samafutha omnqumo. Futhi, udle ucezu oluncane lwesinkwa ngebhotela noma ngeshizi kanye no-50 g we-sausage.
2. Ukudla kwasekuseni kwesibili kufaka ama-khalori angu-120. Yiba nekhofi ikhofi noju.
3. Isidlo sinamakhilogremu angu-420. Lungisa ama-80 g wezinkukhu, 150 g amazambane, ogcwalisa ama-20 g wamafutha yemifino uphuze itiye elihlaza, kodwa ngaphandle kokushukela.
4. I-snack izoletha umzimba ama-calories angu-120. Phuza i-200 ml yogurt, okuqukethwe okungcono kwamafutha ka-1.5%.
5. Isidlo sihlanganisa ama-khalori angu-240. Iqukethe ucezu lwenhlanzi enesisindo esingama-gramu angu-200 no-150 amagremu eklabishi isaladi nge izaqathe, enomnandi ngelamula kalamula.

Izibonelo zokudla okunomsoco ngama-calories angu-1200

Faka amakholori angu-100:

• i-fat borsch ephansi;
• imifino esetshenziwe;
• amazambane ngobuningi be-1 pc.;
• I-apula eli-1 ne-1 isipuni seju;
• 50 g we-inkukhu ye-inkukhu.

Faka amakholori angu-200:

• 100 g we-caviar isitshalo seqanda;
• 1 ucezu lwesinkwa;
• 100 g we-sausage abilisiwe;
• amaqanda othosiwe, aqukethe amaqanda amabili;
• isobho semifino nge pasta.

Faka ama-khalori angu-300:

• ama-cutlets avela kunamafutha aphansi-2pcs;
• ipuleti lephalishi;
• Ama-pancake amabili;
• phansi kweplate ye-macaroni kusuka ku-durum kakolweni;
• amazambane ahlambulukile.

Ukudla "kwama-kilojoule angu-12 ngosuku" kuzokusiza ulahlekelwe isisindo ngamakhilogremu amaningana ngaphandle kokulimaza impilo yakho. Okuphikisanayo kuphela yizinkinga zempilo ezimbi kanye nokuphendula okwenziwe.