Momwe mungapangire zakudya za kalori 1200 (low calorie)
Zamkati
Zakudya zopatsa ma calorie 1200 ndizochepa zomwe zimakonda kugwiritsidwa ntchito pochizira anthu ena onenepa kwambiri kuti athe kuonda moyenera. Pazakudya izi, zakudya ziyenera kugawidwa bwino tsiku lonse ndipo masewera olimbitsa thupi samalimbikitsidwa panthawiyi.
Cholinga cha zakudya zama calorie 1200 ndikuti munthu azitentha zopatsa mphamvu kuposa zomwe amadya patsiku, kuti athe kugwiritsira ntchito mafuta omwe apezeka. Mzimayi wamkulu wokhala pansi amakhala pafupifupi makilogalamu 1800 mpaka 2000 patsiku, ndiye ngati atadya zakudya zopatsa mphamvu zokwana 1200, azidya makilogalamu 600 mpaka 800 poyerekeza ndi momwe amagwiritsira ntchito, motero azichepetsa.
Ndikofunika kukumbukira kuti chakudyachi chiyenera kutsatiridwa ndi katswiri wazakudya, chifukwa chimapangitsa choletsa chachikulu. Chifukwa chake, musanayambe zakudya izi, choyenera ndikupanga kuwunika kokwanira kandalama.
Momwe chakudya cha kalori cha 1200 chimapangidwira
Zakudya zopatsa mphamvu ma kalori 1200 zimapangidwa ndi cholinga cholimbikitsira kuchepa, chifukwa zimapangitsa kuti thupi lizigwiritsa ntchito mafuta ngati mphamvu. Komabe, kuti kuchepa thupi kuchitika mwanjira yathanzi, ndikofunikira kuti chakudyacho chizitsatiridwa molingana ndi malangizo a wopatsa thanzi komanso kuti palibe zochitika zolimbitsa thupi zomwe zimachitika.
Kuphatikiza apo, chakudyachi sichiyenera kuchitidwanso kwa nthawi yayitali, chifukwa pakhoza kukhala mavitamini ndi michere, kuchepa kwa minofu, kufooka, kutopa kwambiri komanso kufooka.
Zakudya zama calorie 1200
Ichi ndi chitsanzo cha mndandanda wazakudya za kalori 1200 masiku atatu. Menyu iyi idamangidwa kutengera kuchuluka kwa 20% protein, 25% mafuta ndi 55% chakudya. Cholinga chachikulu cha chakudyachi ndi kudya pang'ono pang'ono, koma kangapo patsiku, motero kupewa kumva kuti muli ndi njala yambiri.
| Tsiku 1 | Tsiku 2 | Tsiku 3 | |
| Chakudya cham'mawa | ½ chikho cha phala kapena granola wokhala ndi chikho chimodzi cha mkaka wopanda mkaka + supuni imodzi ya oats | Mazira awiri opunduka + chidutswa chimodzi cha mkate wamphumphu + 120 ml ya madzi a lalanje | 1 sing'anga oat pancake wokhala ndi supuni imodzi ya peyala + kagawo kamodzi ka tchizi woyera + 1 chikho cha madzi a mavwende |
| Zakudya zoziziritsa kukhosi m'mawa | ½ nthochi + supuni 1 ya batala wa chiponde | Peyala imodzi yaying'ono yopangidwa mu microwave yokhala ndi 1 lalikulu la chokoleti chamdima (+ 70% cocoa) mzidutswa | Strawberry smoothie: 6 strawberries ndi 1 chikho cha yogurt yosavuta + 2 ma cookies onse |
| Chakudya chamadzulo | 90 g wa mawere a nkhuku + ½ chikho cha quinoa + letesi, phwetekere ndi anyezi saladi + supuni 1 (ya mchere) wamafuta + chidutswa chimodzi cha chinanazi | 90 g wa saumoni + ½ chikho cha mpunga wofiirira + katsitsumzukwa + supuni 1 (ya mchere) ya maolivi | Biringanya 1 wothiridwa ndi supuni 6 za ng'ombe yophika ndi mbatata imodzi yaying'ono + 1 supuni (ya mchere) wamafuta |
| Chakudya chamadzulo | 1 apulo yaying'ono yophika ndi supuni 1 (ya mchere) ya sinamoni | 1 chikho cha yogurt yosalala + supuni 1 ya oats + nthochi imodzi yochepetsedwa | 1 chikho chidadula papaya |
| Chakudya chamadzulo | Mtedza wamazira (magawo awiri) wokhala ndi sipinachi (½ chikho) + 1 toast yathunthu | Saladi yaiwisi yokhala ndi nyama yankhuku ya 60g ndi magawo anayi owonda a avocado. Zokometsera ndi mandimu ndi viniga. | 1 tirigu wamtchire wamkati wokhala ndi 60 g wa nkhuku mu mizere + 1 chikho cha saladi yaiwisi |
| Mgonero | Magawo awiri a tchizi woyera | 1 tangerine yaying'ono | 1 chikho cha gelatin chosasakaniza |
Mu chakudya ichi cha ma kalori 1200, ndi zakudya zosavuta, ndikofunikanso kumwa 1.5 mpaka 2 malita amadzi patsiku. Njira yabwino, kwa iwo omwe ali ndi vuto lakumwa madzi ambiri, ndikukonzekera madzi amafuta. Onani maphikidwe amadzi omwe amakomedwa masana.
Mukakometsa saladi muzakudya zazikulu, simuyenera kupitirira supuni 2 zamafuta, ndikulimbikitsa kwambiri mandimu ndi viniga.
Zakudya zopatsa makalori 1200 zamwamuna ndizofanana ndi zomwe zimachitikira azimayi ndipo zimatha kutsatiridwa ndi amuna ndi akazi, komabe ndikofunikira kutsatira dokotala, kapena katswiri wazakudya, poyambitsa zakudya zilizonse kuti mupewe kuwononga thanzi.
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