Imenyu sama-kilojoule 1200 ngosuku - isinyathelo maqondana ngokuvumelana

Fast noma njengoba ibizwa, i nolaka kwesisindo ihlinzeka ukuthi ukwedlulela kuleso sigaba imenyu ezithile. 1200 kilojoule ngosuku, kuvela, nawe ungadla okuningi okunhlobonhlobo. Kodwa ukudla okunomsoco , kuhambisana umsebenzi usuke bazuze ngempela. Nokho, uma uvivinya umzimba professional noma umsebenzi wakho ixhunyiwe kanye nemsebenti lotsintsa umtimba, ukudla okunjalo kungaba kuphela ubuhlungu emzimbeni wakho, kuzomele ngaphezu 1,200 kilojoule ngosuku. Imenyu, ungenza ngokwakho.

I Onjiniyela yokudla ukugcizelela ukubaluleka izithelo ukudla, imifino, okusanhlamvu lonke, imikhiqizo yobisi kanye ephansi fat noma amafutha. Akufanele uphathwe kabi, futhi kungcono ayifakiwe ukudla Ukudla, ezazihlanganisa omningi futhi elihlale amafutha: yengulube, iziphuzo ezinesoda namaswidi. umkhiqizo Excellent for imenyu 1200 kilojoule ngosuku kuyoba inkukhu, inyama ebomvu, inhlanzi, amantongomane amaqanda, okungukuthi, lapho kukhona amaningi. Kodwa musa ukusheshe komunye kakhulu ukudla ukudla kanye neqembu elilodwa, udle olinganiselayo, ukugxila kokubili amaprotheni namafutha abalulekile kanye carbohydrate.

Nanka amanye amathiphu ku ezilandelwayo amamenyu sama-kilojoule 1200 ngosuku, ngosizo okuyinto kuyoba lula ukukhetha ukudla kanye ukuhlela ekudleni kwakho. Ngakho, ngosuku ukudla okungenani amabili servings kwesithelo umthamo isamba nendebe futhi servings ezintathu imifino. Ngokuphelele ezifaneleke okusabhontshisi, esinezimila salads. Faka ukudla okusanhlamvu imila kakolweni, bacebile ngamavithamini kanye ukulandelela izakhi. Phuza ezimbili izingilazi ubisi ngosuku. Nakekela ukuthi engayitholi fat ngelanga akufanele idlule 17 amagremu.

Yidla kuphela uma elambile ngempela, hhayi uma ufuna into idle on. Hlukanisa zonke ukudla 4-5 servings bayidle usuku lonke, ikhefu akuyona amahora angaphezu kwamane. Ngokuyinhloko, umuntu ophansi Yakha udla ukudla mayelana kilojoule 2.400 ngosuku, kanti owesifazane - kancane kuka 1800. Ngakho, imenyu 1200 kilojoule ngosuku, okwenza izinguquko eziphawulekayo izinqubo umzimba sika umzimba, futhi ayingxenye, kodwa ukudla njalo eyomsiza ukuba ukuzivumelanisa entsha izimo.

Kuyini lokhu uhlelo amandla? Ngakho, ibhulakufesi ngokudla 1,200 kilojoule ngosuku ingafaka locezu lwesinkwa wholemeal ne jam, 1/3 inkomishi okusanhlamvu lihluma kakolweni ubisi yesikimu, ingilazi wewolintshi noma orange futhi yena inkomishi yekhofi ngaphandle ushukela. I dinner siqukethe Steak nge zemifino isaladi apula. Low-ikhalori ukudla kwakusihlwa zezinhlanzi iyisitshulu noma athosiwe, amazambane wabhaka, isigamu inkomishi ubhontshisi kanye izaqathi. Ngu sekhefu, ungakwazi ukwengeza Bun amancane inkomishi yetiye.

Uma kwenziwa imenyu zakho ku 1,200 kilojoule ngosuku ukukhumbula umthetho owodwa ngaphezulu: kwasekuseni engcono - wokudla, ukudla, ukudla kwasemini inyama nemifino eyodla - ukudla amaprotheni, ukudla okulula - izithelo nemifino, okungcono nge Inkomba ongaphakeme glycemic. uhlelo ugesi okunjalo, kanye nokuvivinya umzimba ngendlela elinganiselayo izinyanga 2-3 nomthelela omuhle ekulahlekelweni amakhilogremu extra.