Zakudya zama caloriki 1000: Kodi zimagwiradi ntchito?
Zamkati
- Momwe mungapangire zakudya zopatsa mphamvu za kalori 1000
- Momwe mungachepetsere kunenepa m'njira yoyenera
Zakudya zopatsa mphamvu ma calorie 1000 zimakhala ndi dongosolo loletsa kudya kwambiri lomwe limapangitsa kuti muchepetse thupi munthawi yochepa ndipo zomwe zimayenera kuchitika ndikulangizidwa ndi katswiri wazakudya, chifukwa, ngati sizinachitike mosamala, zimatha kuyambitsa mphamvu ya accordion , momwe munthuyo, posakhalitsa pambuyo pake, amapeza kulemera konse komwe wataya kapena kupitilira apo. Chifukwa chake, chakudyachi sichiyenera kuonedwa ngati njira yabwino yochepetsera thupi.
Kuchuluka kwa kulemera komwe kumatayika ndi zakudya zopatsa mphamvu ma caloriki 1000 kumasiyana pamunthu wina ndi mnzake, chifukwa zimadalira kagayidwe ka munthu aliyense, komanso kuchuluka kwa masewera olimbitsa thupi. Nthawi zambiri, chakudyachi chitha kuwonetsedwa kwa anthu onenepa kwambiri kapena omwe amafunika kuonda msanga kuti athetse matenda amtundu wina, monga matenda ashuga.
Otsatirawa ndi mndandanda wazakudya za kalori 1000:
| Chakudya | Menyu | Ma calories |
| Chakudya cham'mawa (7am) | 1 chikho cha khofi wopanda shuga + kagawo 1 ka mkate wonse wa tirigu (30g) + 1 kagawo kakang'ono ka tchizi (30g) + supuni 1 ya batala (5g) | Makilogalamu 200 |
| Chotupitsa m'mawa (10am) | 1 apulo yayikulu (120g) + 1 chikho cha tiyi wobiriwira wopanda mchere | Makilogalamu 60 |
| Chakudya (13h) | 90g yophika nkhuku + ½ chikho cha mpunga wabulauni ndi makapu awiri a letesi, phwetekere ndi anyezi saladi, wokhala ndi supuni 1 ya mafuta | Makilogalamu 305 |
| Zakudya zoziziritsa kukhosi (16h) | 1 yogurt wopanda + supuni 1 ya oats + supuni 1 (ya mchere) wa chia | Makilogalamu 150 |
| Chakudya (7pm) | 90g wa nsomba yokazinga + ½ chikho cha mbatata + 1 chikho cha broccoli ndi karoti wophika + supuni 1 ya mafuta | Makilogalamu 285 |
| Chiwerengero | 1000 zopatsa mphamvu |
Momwe mungapangire zakudya zopatsa mphamvu za kalori 1000
Kuti mupange zakudya zopatsa mphamvu ma calorie 1000 ndikofunikira kukaonana ndi katswiri wazakudya, chifukwa ndikofunikira kuti muwunikenso bwino, osangolongosola zolinga za chakudyacho, komanso kuti mumvetsetse ngati munthuyo angathe kudya chakudyacho. Atapeza zambiri zofunika, wodyetserayo azitha kupanga dongosolo lochepetsa thupi lomwe lingafanane ndi zosowa za munthu aliyense.
Kuti mudziwe BMI yanu ndikumvetsetsa kuchuluka kwa zomwe muyenera kuonda, lembani deta yanu mu calculator:
Ndikofunikira kuti panthawi yazakudya zopatsa mphamvu ma calorie 1000 muzisungabe zakumwa zokwanira, pakati pa 1.5 mpaka 2 malita amadzi patsiku, kapena tiyi wopanda shuga. Kuphatikiza apo, ndikofunikira kudya maola atatu aliwonse, kuti mupewe kukhala ndi njala yayikulu pa chakudya chotsatira.
Momwe mungachepetsere kunenepa m'njira yoyenera
Kuti muchepetse thupi m'njira yathanzi ndikofunikira kudya zakudya zosiyanasiyana. Pazifukwa izi, malingaliro ena ofunikira ndi awa:
- Pangani zakudya zazikulu zitatu ndi zokhwasula-khwasula ziwiri kapena zitatu, ndi magawo ochepa;
- Idyani zipatso pakati pa 3 mpaka 5 ndi / kapena masamba tsiku lililonse;
- Kuchepetsa kumwa zakudya zokhala ndi shuga wambiri monga timadziti tomwe tapanga zambiri, ma cookie, makeke, maswiti, mwa zina;
- Konzani chakudya chowotcha, mu uvuni kapena nthunzi, pewani kukonzekera ndi mafuta ambiri;
- Pewani kumwa zakudya zamafuta ambiri monga masoseji, nyama zofiira, tchizi wachikasu, msuzi, zakudya zopakidwa, pakati pa ena;
- Mukukonda kumwa mkaka wosakanikirana ndi zotumphukira.
Kuphatikiza apo, kuchita zolimbitsa thupi nthawi zonse kuyeneranso kuchitidwa, osachepera katatu pamlungu kwa mphindi 30 mpaka 60. Zochita zina zomwe zimawonetsedwa kwa omwe akufuna kuchepa thupi zimaphatikizapo kusambira, kuvina, kuthamanga kapena kuyenda. Onani machitidwe 10 abwino kwambiri kuti muchepetse kunenepa.
Onani malangizo ena ofunikira kuti muchepetse njala ndikuchepetsa thupi:
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