Indlela yokwenza i-1200 calorie diet (low calorie)
-Delile
Ukudla kwekhalori elingu-1200 kungukudla okunama-kilojoule amaningi okuvame ukusetshenziswa ekwelashweni kokudla okunempilo kwabanye abantu abakhuluphele ukuze bakwazi ukunciphisa isisindo ngendlela enempilo. Kulesi sidlo, ukudla kufanele kusatshalaliswe kahle usuku lonke futhi umsebenzi omkhulu womzimba awunconyiwe ngalesi sikhathi.
Inhloso yokudla okunama-kilojoule ayi-1200 ukuthi umuntu ashise ama-calories amaningi kunalawo adla ngosuku, ukuze akwazi ukusebenzisa amafutha anqwabelene. Owesifazane omdala ohleli phansi usebenzisa cishe ama-kilojoule ayi-1800 kuye kwangama-2000 ngosuku, ngakho-ke uma edla ukudla okungama-kilojoule ayi-1200, uzobe edla ama-kilojoule angama-600 kuye kwangama-800 angaphansi kwalawo awasebenzisayo, ngakho-ke uzoncipha.
Kubalulekile ukukhumbula ukuthi lokhu kudla kufanele kuhambisane nesazi sokudla, ngoba kudala umkhawulo omkhulu wekhalori. Ngakho-ke, ngaphambi kokuqala lokhu kudla, okuhle ukwenza ukuhlolwa okuphelele kokudla okunempilo.
Kwenziwa kanjani ukudla okungu-1200 kwekhalori
Ukudla kwekhalori okungu-1200 kwenziwa ngenhloso yokukhuthaza ukwehla kwesisindo, ngoba kwenza umzimba usebenzise isitoko samafutha njengomthombo wamandla. Kodwa-ke, ukuze ukwehla kwesisindo kwenzeke ngendlela enempilo, kuyadingeka ukuthi ukudla kulandelwe ngokuya ngemikhombandlela yezazi zokudla futhi akukho misebenzi eqinile yomzimba eyenziwayo.
Ngaphezu kwalokho, lokhu kudla akufanele futhi kwenziwe isikhathi eside, ngoba kungahle kube nokushoda kwamavithamini namaminerali, ukulahleka kwemisipha, ubuthakathaka, ukukhathala ngokweqile kanye nokugula okujwayelekile.
Imenyu yokudla kwekhalori eyi-1200
Lesi yisibonelo semenyu yokudla kwekhalori eyi-1200 yezinsuku ezi-3. Le menyu yakhiwe ngokuya ngamanani wamaprotheni angama-20%, amafutha angama-25% nama-carbohydrate angama-55%. Inhloso enkulu yalokhu kudla wukudla ngamanani amancane, kepha izikhathi eziningana ngosuku, ngaleyo ndlela ugweme umuzwa wendlala eyeqile.
| Usuku 1 | Usuku 2 | Usuku 3 | |
| Ukudla kwasekuseni | ½ indebe ye-cereal noma i-granola enekomishi elilodwa lobisi olunamafutha + isipuni esingu-1 sama-oats | Amaqanda ama-2 ahlikihliwe + 1 ucezu lwesinkwa esiphelele + 120 ml wejusi le-orange | 1 i-oat pancake ephakathi nendawo enesipuni esingu-1 se-avocado + ucezu olu-1 lukashizi omhlophe + 1 ingilazi yejusi lekhabe |
| Isidlo sasekuseni | ½ ubhanana + isipuni esingu-1 sebhotela lamantongomane | 1 ipheya elincane elenziwe ku-microwave ngesikwele esingu-1 sikashokholethi omnyama (+ 70% cocoa) ngezicucu | I-Strawberry Smoothie: ama-strawberry ayi-6 anenkomishi eyi-1 ye-yoghurt engenalutho + ama-cookies amabili okusanhlamvu |
| Isidlo sasemini | 90 g webele lezinkukhu elosiwe + inkomishi ye-quinoa + ulethisi, utamatisi no-anyanisi isaladi + isipuni esingu-1 (se-dessert) samafutha omnqumo + 1 ucezu lukaphayinaphu | 90 g we-salmon + ½ inkomishi yelayisi elinsundu + i-asparagus + isipuni esingu-1 (se-dessert) samafutha omnqumo | Isitshalo seqanda esingu-1 esigcwele izipuni eziyi-6 zenyama yenkomo namazambane ayi-1 aphakathi nendawo, + 1 isipuni (se-dessert) samafutha omnqumo |
| Isidlo sasemini | I-aphula elincane eli-1 eliphekwe ngesipuni esingu-1 (se-dessert) lesinamoni | 1 inkomishi ye-yogurt engenalutho + isipuni esingu-1 sama-oats + 1 ubhanana osikiwe | 1 inkomishi isikiwe upopo |
| Isidlo sakusihlwa | I-tortilla yeqanda (amayunithi ama-2) nesipinashi (½ inkomishi) + 1 isinkwa sonke | Isaladi eluhlaza nge-steak yenkukhu engu-60g kanye nezicucu ezi-4 ezincanyana ze-avocado. Okunongwe ngolamula noviniga. | I-tortilla engu-1 emaphakathi kakolweni ene-60 g yenkukhu ibe yimichilo + 1 inkomishi yesaladi eluhlaza |
| Isidlo sakusihlwa | Izingcezu ezi-2 zikashizi omhlophe | 1 i-tangerine encane | 1 inkomishi i-gelatin engenashukela |
Kulesi sidlo sekhalori esingu-1200, ngokudla okulula, kubalulekile futhi ukuphuza u-1.5 kuya ku-2 amalitha amanzi ngosuku. Inketho enhle, kulabo abanobunzima bokuphuza amanzi, ukulungiselela amanzi anephunga. Bheka ezinye izindlela zokupheka zamanzi oziphuzayo emini.
Lapho ufaka isaladi ekudleni okuyinhloko, akufanele weqe amathisipuni ama-2 kawoyela womnqumo, ngokugcizelela kakhulu ilamula noviniga, isibonelo.
Ukudla okwenziwe ngamakhalori ayi-1200 kwabesilisa kuyefana nokwenziwa kwabesifazane futhi kungalandelwa yibo bobabili ubulili, kodwa-ke kubalulekile ukulandela udokotela, noma isazi sokudla, lapho uqala noma yikuphi ukudla ukuze ugweme ukulimaza impilo.
Bukela ividiyo bese ufunda ngamathiphu amaningi kudokotela wethu wezokudla:
Ukushicilelwa Okuhehayo
Uzizwa Ugcwele Isikhathi Sonke? Izimpawu ze-6 Akufanele Ungazinaki
