Uyenza njani ikalori eyi-1200 yokutya (ikhalori ephantsi)
Umxholo
Ukutya kwekhalori ezili-1200 kukutya okuneekhalori ezisezantsi ezisetyenziswa kakhulu kunyango lwesondlo kwabanye abantu abatyebe ngokugqithiseleyo ukuze bakwazi ukunciphisa umzimba ngendlela esempilweni. Kule ndlela yokutya, izidlo kufuneka zisasazwe kakuhle imini yonke kwaye umsebenzi oqinisekileyo womzimba awukhuthazwanga ngeli xesha.
Injongo ye-1200 yeekhalori zokutya kukuba umntu atshise iikhalori ezingaphezulu kunokuba adle ngosuku, ukuze asebenzise amafutha aqokelelweyo. Umfazi omdala ohleliyo uchitha malunga ne-1800 ukuya kwi-2000 yeekhalori ngosuku, ke ukuba uya kudla ngokutya kweekhalori ezili-1200, uyakube esitya ii-calories ezingama-600 ukuya kwezingama-800 ngaphantsi kwento ayisebenzisayo, kwaye ke uya kuncipha.
Kubalulekile ukuba ukhumbule ukuba oku kutya kufuneka kukhatshwe yingcali yesondlo, kuba ibangela isithintelo esikhulu sekhalori. Ke ngoko, ngaphambi kokuqala oku kutya, eyona nto ilungileyo kukwenza uvavanyo olupheleleyo lwesondlo.
Kwenziwa njani ukutya kwe-1200 yeekhalori
Ukutya kwekhalori ezili-1200 kwenziwa ngenjongo yokukhuthaza ukwehla kobunzima, kuba kwenza umzimba usebenzise isitokhwe esityebileyo njengomthombo wamandla. Nangona kunjalo, ukuze ukwehla kobunzima kwenzeke ngendlela esempilweni, kufuneka ukuba ukutya kulandelwe ngokwemiqathango yezikhokelo zesondlo kwaye akukho zinto zinzima zomzimba zenziwayo.
Ukongeza, oku kutya akufuneki ukuba kwenziwe ixesha elide, njengoko kunokubakho ukunqongophala kweevithamini kunye neeminerals, ukuphulukana nobunzima bemisipha, ubuthathaka, ukudinwa okugqithisileyo kunye nokuqaqamba.
Imenyu yokutya yeekhalori ezili-1200
Lo ngumzekelo wemenyu yokutya kwekhalori eyi-1200 yeentsuku ezi-3. Le menyu yakhiwe ngokusekwe kumaxabiso eeproteni ezingama-20%, amafutha angama-25% kunye nama-carbohydrate angama-55%. Eyona njongo iphambili yale ndlela yokutya kukutya izixa ezincinci, kodwa amaxesha ngamaxesha ngemini, oko kuthintela ukuziva ulambile kakhulu.
| Usuku 1 | Usuku 2 | Usuku 3 | |
| Isidlo sakusasa | ½ ikomityi yesiriyeli okanye igranola enekomityi enye yobisi olunamafutha + ngecephe le-oats | Amaqanda ama-2 aqhekeziweyo + 1 isilayi sesonka esigcweleyo + i-120 ml yejusi yeorenji | 1 i-oat pancake ephakathi nepunipoon ye-1 yeavokhado + 1 isilayi setshizi emhlophe + 1 iglasi yejusi yevatala |
| I-snack yasekuseni | ½ Ibhanana + 1 icephe lebhotolo yamandongomane | 1 ipere encinci eyenziwe kwi-microwave enesikwere esi-1 setshokholethi emnyama (+ 70% cocoa) ngamaqhekeza | I-Strawberry Smoothie: I-strawberry ezi-6 kunye nekomityi enye ye-yogurt ecacileyo + 2 ii-cookies ezipheleleyo |
| Isidlo sasemini | I-90 g yenkukhu eyosiweyo yenkukhu + ½ indebe yequinoa + lettuce, itomato kunye netswele isaladi + 1 icephe (le dessert) yeoyile yomnquma + 1 isilayidi sephayinaphu | I-90 g yesalmon + + indebe yerayisi emdaka + i-asparagus + 1 icephe (le dessert) yeoyile ye-olive | Isitshalo seqanda esi-1 sigalelwe amacephe ayi-6 enkomo yenkomo kunye ne-1 itapile ephakathi kunye ne-1 icephe (le dessert) yeoyile ye-olive |
| Isidlo sasemini | I-apile encinci encinci ephekwe ngecephe lesinamon | 1 indebe ye-yogurt ecacileyo + 1 icephe le-oats + 1 isilayi yebhanana | 1 indebe ye-dayi ipapa |
| Isidlo sangokuhlwa | I-tortilla yeqanda (iiyunithi ezi-2) kunye nesipinatshi (½ indebe) + 1 iyonke ithowusti | Isaladi eluhlaza kunye ne-60g yenkukhu yenyama yenkukhu kunye neengcezu ezi-4 ezibhityileyo zeavokhado. Ayinongwe ngelamuni kunye neviniga. | 1 itortilla yengqolowa ephakathi kunye ne-60 g yenkukhu kwimichilo + 1 indebe yesaladi eluhlaza |
| Isidlo sangokuhlwa | Iisilayi ezi-2 zeshizi emhlophe | 1 itangerine encinci | 1 indebe yegelatin engenaswekile |
Kule 1200 yokutya ikhalori, enokutya okulula, kubalulekile ukusela i-1.5 ukuya kwi-2 yeelitha zamanzi ngosuku. Inketho elungileyo, kwabo banobunzima ngakumbi ekuseleni amanzi, kukulungiselela amanzi anencasa. Jonga ezinye iindlela zokupheka zamanzi okusela emini.
Xa ukunonga isaladi kwizidlo eziphambili, akufuneki udlule kwi-2 yeetispuni zeoyile yomnquma, kugxininiswa ngakumbi kwilamuni kunye neviniga, umzekelo.
Ukutya kwekhalori ezili-1200 emadodeni kuyafana noko kwenzelwa abasetyhini kwaye kunokulandelwa ngabo bobabini isini, nangona kunjalo kubalulekile ukulandela ugqirha, okanye isondlo, xa uqala nakuphi na ukutya ukuze uphephe ukonakalisa impilo.
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