Ukutya ngendlela eyiyo: menu ngeveki (1200 kcal). Menu for calories 1200 ngosuku kunye zokupheka kangangeveki

Abantu abakubudala ezahlukeneyo, abo sibabandeza wena rhoqo lokutya, besithi oko kuya kubanceda ukunciphisa umzimba, musa nokuba uyazi ukuba ndlela ifanelekileyo ukunciphisa umzimba eqhelekileyo kunye ukutya okunezondlo.

Awukwazi ukucinga ukuba unako ezitya okunempilo kunye ukutya, ngenxa apho uya kuba Idizayini yonke imihla. Kuba fast ukwehla kobunzima, sicebisa ukuba ukuphuhlisa ukutya ekunene (i menu ngenxa ngeveki), 1200 kcal egqalwa ixabiso eliphezulu avumelekile ngosuku.

Imigaqo ezisisiseko okunesondlo

ukutya ngendlela eyiyo - isitshixo kwimpilo, inani ogqibeleleyo nakoomoya okulungileyo, ukuze sihlale ngokonwaba ngonaphakade emva, qiniseka ukuba sigcine settings zilandelayo:

• ukuzama ukuyeka ukusuka isonka yakho idayethi iintlobo ezahlukeneyo cereals;
• zama ukutya iziqhamo kunye nemifuno;
• amandla share eliphezulu;
• Yitya ezahlukeneyo iimveliso zobisi kunye ipesenti ubuncinane kukutyeba;
• ukulahla okunamafutha;
• advantageously Enza bila okanye iyabiliswa izidlo;
• zonyaka ezibandayo athathe iivithamini kwikhemesti rhoqo;
• Jonga ubukho ityuwa, amanzi soda, iswekile kunye neentlobo ngeentlobo iimveliso confectionery kwisidlo sakho, kodwa nditye;
• isiselo ngosuku iilitha ezi-2 zamanzi zendalo;
• ngokupheleleyo nikhumke kulo naliphi na isiselo esinxilisayo;
• uyakwazi usele ubuncinane imizuzu engama-20 phambi nasemva kokutya.

Ngaba ubusazi ukuba ukutya "calories 1200 ngosuku" (i menu le veki, uya kufumana kancinane) iyathandwa kwaye isebenza ngokwenene? Uyakwazi ngokukhuselekileyo uqale ukuba unciphise umzimba!

Ingaba ukulungele? Ke masihambe!

ukutya ngendlela eyiyo: menu ngeveki (1200 kcal). Ngolunye usuku

Kule menu ukunciphisa umzimba ekhawulezayo ziquka ngeyona emnandi, njengenxenye eyimfuneko ukuze ukusebenza umzimba izinto, iiminerali neevithamini.

• Isilumkiso! Xa izifo kakhulu kuyo nayiphi na imeko musa kuhlala ukudla. Oku kunokuba yingozi emzimbeni!

Ngoko ke, ngosuku lokuqala lweveki ukuqala isidlo sakusasa nge-150 iigram anambitheka Fiza (iresiphi uza kufumana ngaphantsi kancinci). Musa ukulibala ukulungiselela i-gram 150 protein omelet kunye hlaza caramelized. Endaweni yoko, sebenzisa isonka isonka okuziinkozo. 100 grams ye iitumato zinqunqwe ayisayi kuphazamisana ukutya wakho usempilweni. Ukuba ukhetha ukusela ikofu kunye nesinamon.

Ngoko ke, xa loo mali sakusasa yokuqala yaba calories nje 207. Ngoku siza kuxubusha sasemini. Uyakwazi badle 1 eliphakathi amancinane asele malunga 200 ml ezisezantsi-fat iyogurt.

Ufuna ukufumana inqaku ogqibeleleyo eziya kuba menu ngenxa 1200 kcal ngosuku kunye zokupheka for veki? Siyavuyisana, wena ufumene into awayeyizondelele! Siza kuqhubeka ukuxoxa yokudla.

Sasemini ngosuku lokuqala nokuncipha ukupheka kwisityu intlanzi (enye inxalenye - ml 250) 100 grams chicken schnitzel, leyo wasiyaleza ukuba sipheke lunghekerile. Sauerkraut ne anyanisi - kwa- egqibeleleyo ukuze itye. Kwaye ukuhlamba phantsi ukutya okumnandi kunye 200 ml yejusi yelamuni.

Emini, nidle i-orenji, niyisele phantsi iyogurt yalo nenqatha.

iiyure ezi-4 phambi ukulala kuyimfuneko sangokuhlwa. Cook yenkomo wafaka ikhaphetshu, wonqanyulwa, imifuno uhlambe phantsi yonke le iti Yummy nge chamomile.

Emva 3 chasa 200 mililitha isiselo iyogurt.

Ngoko ke, ngosuku lokuqala ekutyeni oyisebenzise calories nje 1205.

Ukuba ufuna ukugcina ukutya kakuhle, i menu veki, 1,200 calories leyo ixabiso elikhulu iiyure eziyi-24, uya kunceda kuphela kulo!

Ngoku siza kujonga iiresiphi izitya eziphambili, ngasentla.

iqhosha nat

Ukulungiselela le ethululwayo kuya kufuneka ube:

• 30-40 mililitha yejusi yelamuni zendalo;
• 1 iqanda;
• 3 iityhubhu ice;
• 30 mililitha isiraphu anambitheka;
• 0.1 ilitha yamanzi soda.

Ukulungiselela iza kuthatha imizuzu embalwa!

Okokuqala, mix egg elimhlophe, umkhenkce, yejusi yelamuni kunye isiraphu anambitheka. Congress nge lokuxhuba. Ukunqunyanyiswa yahlaliswa entle ingxengelelwe ngamanzi nezihlwahlwazayo. Nomnikelo ilungele!

Ngaba ndiyaqonda ukuba ukutya "1,200 calories ngosuku" (kwi menu ye kwiveki inikwa kweli nqaku) - eyona ndlela thina kunye nabanye ukuba ukunciphisa umzimba ngokukhawuleza mhlawumbi ukukholisa? Khangela uze uzibonele ngokwakho!

Protein omelet ne hlaza

Ukulungiselela servings-2 kule mbiza emangalisayo kufuneka:

• 3 amaqanda chicken;
• 50 grams asparagus (eluhlaza);
• 50 ml ubisi skimmed;
• kwamabala (optional).

Neeproteni owahluliweyo izikhupha, phehla ngazo ubisi. Ngaphambili hlaza kuphekwe kufuneka ukuba ibe sokubumbela sokubhaka, baluphose umxube walungisa ngaphambili nokuthumela eziko imizuzu 5-10.

Amnandi kunye nempilo ukutya isidlo sesilungile!

okuphekiweyo fish

Ngaba ufuna menu imini ngo-1200 calories? Umxhesho eyiyo musa kunceda ukwehlisa umzimba? Kukho isisombululo! Zama le menu thaca kweli nqaku, kwaye uya kuphumelela - umzimba kancane kancane kukushiya.

Ngoko ke kufuneka izithako zilandelayo ukulungiselela servings 4 goulash:

• 350 grams yeentlanzi;
• amanzi ilitha 1;
• 1 Pepper (sweet);
• 2 cucumber zifakwa;
• iitapile medium ezimbalwa;
• 1 tomato;
• 50 iigrem nomngundo;
• 30 iigrem yetumato paste;
• 1 bay leaf (ngokuzithandela);
• kwamabala (ozikhethelayo);
• ¼ lemon.

Ukuqala kunye nemifuno luyacolwa wonqanyulwa, azithi nkxu emanzini abilayo, bilisa imizuzu emi-5. Dibanisa inani elifunekayo intlanzi, tomato unama upheke malunga 10 imizuzu.

Phambi ekukhonzeni izitya ukongeza kwi intlama yejusi yelamuni. Yiba nomdla wokutya!

chicken schnitzel

Oku incasa ongenakulibaleka esityeni emehlweni wonke. Qiniseka ukuba ukuzama kuyo!

Ukulungiselela 1 ukukhonza kufuneka kuphela 150 iigram webele inkuku.

Ngoko ke, nenyama, kufuneka usike inqatha, kunye amaxolo film. Inyathelo elilandelayo bazicebule le yokugxotha umtya ngehamile okhethekileyo. Yokupheka nomvuzo kuthatha malunga imizuzu eli-15.

Ukuba niyavuma ngenene ukuba ukuthobela yokudla elungile, i menu ngeveki (1200 kcal yonke imihla), kwaye la macebiso kuya kukunceda nto!

inyama ikhaphetshu eyimitha

Ukulungiselela 1 kokhonza le mbiza iza kufuneka ube:

• 160-200 grams yenkomo okuthambile;
• amaphepha eziliqela zekhaphetshu plain;
• ½ anyanisi;
• 1.5 amacephe irayisi ebilisiweyo;
• 1 icephe tomato okubizwa (ngokuzithandela);
• kwamabala (optional).

amagqabi ikhaphetshu kufuneka iphekiweyo imizuzu emi-5, ngoko ke kufuneka ukuba lupholile. Eliphekwe irayisi ogalelwe inyama okanye pre-wayithenga, yongeza itswele, nto leyo ngaphambili ezicukucezwe zancinane chopha.

Emahlamvini ikhaphetshu, beka umxube okuthambile inyama, irayisi kunye namatswele. Kumgca ngamnye iimvulophu ezifunyenweyo abotshwe ikhaphetshu, amnike imilo-ntathu zezindlu.

Ibila wafaka imfuneko ikhaphetshu kangangesiqingatha seyure.

ukulungele Amnandi dish ekunciphiseni, Yiba nomdla wokutya!

Menu ukunciphisa umzimba. ngosuku ezimbini

Ukuba ufuna ukwehlisa umzimba, uyazi ukuba ukhetho engcono ukutya "1,200 calories ngosuku." Kwemenyu, ukubuyekeza, yaye iziphumo ezinxulumene nale ndlela ngokuyeka umzimba, uya kufumana kweli nqaku.

Kusasa sicebisa ukuba wenze omelet wakho kunye hlaza, iti eluhlaza, apile entsha kwaye okumnandi isaladi of isithombo, itswele eliluhlaza, kunye iyogurt onengxeba.

Ngexesha isidlo yesibini kudla ephekwe apile eziko, ahlambe phantsi le isidlo othobekileyo ipapa kunye iyogurt.

Kuba sasemini, sicebisa ukuba badle ngeemililitha 250 isuphu intlanzi kunye neentlobo ngeentlobo zemifuno. Meatballs e sauce, inyama pipi bepheka, ukunqunqa imifuno kunye neziqhamo compote - into ngaphandle apho sasemini sakho Tuesday akunakwenzeka.

Emini uyakwazi ngokukhuselekileyo udle cucumber entsha kwaye uhlambe phantsi ukuba kufuneka ephantsi-osidingayo iyogurt.

Iindleko Dinner kubhakwa okanye ebilisiweyo yenkuku amabele, kwakunye ezenziwe nepayina, iseleri, 3.2 protsetnoy amanqatha iyogurt kunye Anut isaladi, ahlambe phantsi konke oku iti emnandi kunye iiblueberries.

Iyure phambi lokulala asele ngeemililitha 200 ka-1 ekhulwini iyogurt.

Akwazi ukuba ulahlekelwe njani umzimba? Khumbula ukuba uncedo kuwe ukuba ungakwazi 1200 kuphela ukutya kcal. Menu kwi iintsuku ezisi-7, wena ufunde.

suku ezintathu

Siza uqale kwakhona sakusasa: usele ml 150 juice somnqatha siqalise. Kwakhona zama iitapile ebilisiweyo iintlobo ezahlukeneyo kwamabala, kunye 55 iigrem herring ngetyuwa kwaye basele amasi kunye chicory.

Emini, imphathe ngokwakho ukuba i-apile elosiweyo okumnandi abotshwe nge-fat weight cottage sisi. Hlamba phantsi isidlo raspberry cocktail ubisi.

Vala ukuqala ukupheka isidlo equlathe zekhaphetshu. Qiniseka ukuba ukuzama isaladi of yemixoxozi, celery kunye namafutha iyogurt. incasa alibaleke yenkomo yathamba kunye nezo ziqwayitiweyo ngaphandle iswekile - into ngaphandle apho isidlo sakho ngoLwesithathu akunakwenzeka.

Emini, ukutya grapefruit kunye eliphantsi ngamanqatha iyogurt yonke ukunambitheka.

Kuba isidlo, zama izitya zilandelayo:

• Imifuno ukunqunqa;
• tea eluhlaza noJasmine;
• casserole yeentlanzi.

Ngobusuku ethululwayo iyogurt 1 nganye amanqatha ekhulwini.

ngosuku ezine

Eli nqaku libonisa i menu kwi osidingayo 1200 ukutya imini ukunciphisa ubunzima veki nganye iya kunceda. Ukulungele ukuqhubeka? Akukho ngxaki!

Ngoko ke, zintanda, kuba sakusasa, zilungiselele wena incindi werharnati, cottage itshizi ephantsi-amanqatha, zekofu kunye nobisi skim kunye isaladi leminqathe, ithanga, zeerasintyisi, ama-apile, walnuts namanqatha nestrawberry iyogurt.

Emini, sicebisa ukuba uyayicikida mai neti green kunye jasmine.

Kuba isidlo aphathe ngokwakho isuphu cream emuncu neenkowane. Musa ukulibala ukuba ukupheka cauliflower amakhambi, compote emnandi (ngokuthanda yakho) kwaye braised kunye riki kunye neminqathe cod.

Phambi kokuba adle, wayityatya-orenji, uyidle kunye nonfat iyogurt mango.

Kuba isidlo, zama ukupheka zeze womoji-zonka, nayiphi isaladi yemifuno kunye iyogurt, kwakunye leti zobusi bergamot.

Ngaphambi kokuba balale kwakhona kusela-1 ekhulwini iyogurt.

yeentsuku ezintlanu

Kweli nqaku ekudleni ukuya 1200 kilojoules, iimenyu ngalinye imini apho ipeyintiweyo ngokwenkcukacha. Funda, upheke kwaye ukuncipha!

Ngelo sakusasa ukupheka incindi entsha esuka iminqathe ze apile, kufuneka ndathanda omelet esezantsi-osidingayo kunye itshizi kunye curd. Zonwabise ukuba ngokusika imifuno nekofu ozithandayo kunye nobisi.

Emini, nidle iapile usele ngeemililitha 200 iyogurt akatswe kunye rasberries fresh.

Kuba sasemini, sicebisa ukuba ukudala izidlo zilandelayo ukunciphisa umzimba:

• 100 grams lenkukhu okuphekwe;
• 250 mililitha isuphu eshushu of broccoli, eluhlaza;
• 150 grams braised ikhaphetshu kunye iikherothi;
• 200 mililitha compote iziqhamo ezifreshi.

Emini, zama 75 iigrem nepayina womile kwaye imagi iti eluhlaza ngaphandle iswekile.

Dining kufuneka iiyure ezi-4 phambi lokulala. izitya:

• 150 grams ye isaladi olulungiswe celery, lemon Izilayi ezi-2 kunye ngeemililitha-50 ze orange juice;
• 100 grams ye casseroles cod;
• 200 ml tea eluhlaza.

Iyure phambi isiselo lokulala kefir.

Ukuba uyakuthanda menu zokupheka ukuze veki, "1200 kilojoules", funda ngenyameko umbandela, yaye ngoko qiniseka ukuba balahle wayedla ezingaphezulu.

Iintsuku amathandathu anesixhenxe

Ukohluka ukudla olusebenzayo kukuba iintsuku ezimbini yokugqibela, uyakwazi ukuphinda amanyathelo ngaphambili wegqitha ukunciphisa umzimba, kufuneka utye ezo izitya ukuba avavanywe ngaphambili.

Ngoko ke, ngokuba sakusasa uyakwazi ukukhetha into elolo hlobo, ukuba uyinandiphile kule mihla 5 kakhulu. Ngomhla we-7, nesidlo sele ezinye esityeni, njengoko iingcali ukuphinda nokutya ayikhuthazwa.

Ngamafuphi

Eli nqaku luncedo abaninzi i menu for calories 1,200 ngosuku kunye zokupheka iveki, wabulela ethe yalahleka emzimbeni amawaka abantu abangakhange ephupha ngokuba yena kwakhona kumzimba nice ngokomzekeliso ogqibeleleyo.

Abo sele bazama le ndlela, kuthiwa ukuba akukho zokutya akayi ukunika zawo. Ukongeza, ukuba ukumelana, ubunzima extra akayi kuza emva ixesha elide. Iingcali iyasiqinisekisa ukuba isondlo esifanelekileyo kuyimfuneko ngqo zonke, ngaphandle kokukhetha, ukwenzela ukugcina impilo yabo ixesha elide.

Ngethemba, ngalinye bathabatha kule nto yinto ebalulekileyo bona kunye nabo babathandayo. Landela indlela yokuphila esempilweni, udle kakuhle kwaye kusoloko siqiniseke!