Zakudya za kalori 1500

Pafupifupi aliyense nthawi ina m'moyo wathu amafuna kuti achepetseko thupi, potengera masewera olimbitsa thupi kapena zakudya. Pankhaniyi, tikufuna kulangiza zakudya za Makilogalamu 1500 abwino kuti mukwaniritse cholinga chanu.

Kulamulira kulemera ndi chimodzi mwazinthu zoyambirira zomwe tiyenera kuchita tikadzimva otupa kapena onenepa kwambiri, chinsinsi chake ndi chakudya chamagulu ndi chokwanira. Ngati mukufuna, pitirizani kuwerenga mizere iyi.

Kudya ma calories okwana 1500 patsiku ndi njira yabwino yochepetsera thupi popanda kukhala ndi zoletsa zambiri, motero ndizosavuta kugwiritsa ntchito tsiku ndi tsiku. Sitiyenera kuganizira kwambiri za kulemeraTiyenera kudziwa kuti kulemera kwathu kumasinthasintha tsiku pafupifupi makilogalamu awiri, awiri kutsika.

Malangizo ochepetsa thupi

Tikamaganiza kuti muchepetse thupi tiyenera kukhala omveka bwino pazolinga zathu, khalani oleza mtima, osasinthasintha komanso kutsatira zakudya zomwe timasankha. Chinsinsi chochepetsera thupi ndi kudya ma calories ochepa kuposa momwe timagwiritsira ntchito, kotero tiyenera kuchepetsa kudya ndikuwonjezera ndalama zama caloric kutengera zolimbitsa thupi.

Pakadali pano, m'malo mongochepetsa thupi kwa miyezi itatu kuti tikwaniritse thupi lathu lamaloto, tiyenera kuphunzira kusintha kadyedwe kuti tisagwe mu zolakwa kapena zoyipa. Choyamba, kuti musawononge thanzi lanu, werengani kuchuluka kwa thupi lanu kuti mudziwe kuchuluka komwe muli.

Koma, dzifunseni nokha kuti mumachita masewera angati sabata, ndi zakudya zingati zokazinga, chakudya kapena zakudya zopanda thanzi zomwe mumadya sabata imodzi.

Zakudya zopatsa mphamvu 1500

Pazakudya simuyenera "kuvutika" timayenera kudziletsa koma sitiyenera kuvutika nthawi yonse yomwe tikugwira. Tiyenera kudya kuchokera m'magulu onse azakudya osasiya chilichonse, sitiyenera kuyika thanzi lathu popewa kudya mafuta kapena chakudya.

Pezani imodzi zakudya zabwino komwe magulu onse azakudya amapezeka, kuchuluka kokwanira osadutsa limodzi lililonse.

Zakudya zolimbikitsidwa

  • Zipatso ndi ndiwo zamasamba. Ayenera kukhala zakudya zofala kwambiri pazakudya zanu. Tengani magawo asanu patsiku, mwachitsanzo, mbale yabwino yamasamba owotcha, owotcha kapena owiritsa. Kuphatikiza apo, yambitsani ndiwo zamasamba monga saladi watsopano komanso zidutswa za zipatso za nyengo ndi zabwino kuti mukhale ndi mphamvu komanso mavitamini.
  • Tsezani chakudya kamodzi patsiku, monga mpunga, pasta yambewu yonse, mbatata, kapena mkate. Momwemo, tengani magalamu 30 amadzimadzi aliwonse omwe mungafune.
  • Sitiyenera kutero kuyiwala kumwa madzi kapena zakumwa tsiku lonse, nthawi yakudya komanso masiku ena onse.

Ndalama zolimbikitsidwa

  • 200 magalamu a nyama yopanda mafuta. Chofunikira ndikudya kalulu, nkhuku, nyama yamwana wang'ombe,
  • 200 magalamu a nsomba zoyera kapena mazira.
  • 60 magalamu a mpunga wofiirira kapena pasitala wathunthu wa tirigu.
  • 300 magalamu a mbatata.
  • 70 magalamu a nyemba.
  • Magalamu 400 a masamba osakaniza.
  • 400 magalamu a zipatso.
  • Galasi la madzi achilengedwe.

Zakudya zomwe muyenera kupewa

Kenako tikukuwuzani zakudya zomwe tiyenera kupewa, kuti tibwererenso mawonekedwe osagwera pazikhalidwe zoipa.

  • Zakudya zamafuta ambiri monga masoseji a nkhumba, mwanawankhosa kapena nkhumba, mabotolo, margarines, tchizi wamafuta kapena wochiritsidwa.
  • Zakudya zophikidwa kale. Ngakhale ndizabwino chifukwa zimangofunika kutenthetsedwa, ndizodzaza mafuta, shuga, komanso mchere wambiri. Ngati taganiza zokhala ndi chakudya chophika, yang'anani zolemba zake kuti zikhale zathanzi momwe zingathere.
  • Musazunze msuzi wokonzedwa kapena wokonzedwa. Osadya msuzi potengera mafuta, mafuta kapena mabotolo. Komanso, pewani ma vinaigrette onse omwe amagulitsidwa ngati opepuka kapena opepuka chifukwa nawonso alibe thanzi. Chofunikira ndikokometsa ndikugwiritsa ntchito mandimu watsopano kuti muveke mbale zanu.
  • Makeke opanga mafakitaleNdi zakudya zodzaza ndi shuga, mafuta okhathamira, mafuta osinthika, mchere, zotetezera komanso zinthu zambiri zosafunikira mthupi labwino. Chifukwa chake, musadye ma cookie, mitanda, kapena makeke opangidwa kale.
  • Zakumwa zozizilitsa kukhosi ndi shuga wowonjezera. Galasi labwinobwino la soda yomwe mumakonda imatha kuwononga zakudya zanu, pewani kumwa sodas wodzaza ndi shuga omwe alibe phindu lililonse.
  • Pewani kumwa mowa. Amatipangitsa kukhala onenepa chifukwa cha kuchuluka kwawo kwama calories ochepa opanda kanthu.

Odziwika-omwe-a-dukan-zakudya-5

Malangizo oti muchite

  • Osadya chakudya cham'mawa. Ndiwo chakudya chofunikira kwambiri tsikulo ndipo chidzakupatsani nyonga ndipo simungamve ngati chakudya chochepa pakati pa chakudya.
  • Pezani chakudya choyenera. Osadya kwambiri ndikudya pang'ono. Muyenera kudzaza chakudya chilichonse koma muzidya zakudya zopatsa thanzi.
  • Idyani zakudya zitatu zazikulu, nkhomaliro ndi chakurya.
  • Idyani mkaka wonse wokhazikika.
  • Tengani zipatso tsiku lililonse, nthawi zonse muzisankha nyengo ndi zachilengedwe.
  • Mbewu zonse komanso zabwino pa kadzutsa.
  • Sungani kuchuluka kwamafuta omwe mumatenga patsiku, Simuyenera kupitirira supuni zitatu patsiku mukamadya.
  • Kuphatikiza zakudya zolemera chakudya con masamba y mapuloteni.
  • ndi chakudya ayenera kukhala owala ndipo nthawi yakumayambiriro.
  • Nthawi zonse onjezani masamba pa chakudya chamadzulo. 
  • Idyani modekha m'malo omasuka osapanikizika kapena kuthamanga. Muyenera kutenga nthawi yanu, gwiritsani ntchito nthawiyo ndikusangalala ndi chakudya.
  • Kukhala pa zakudya sizitanthauza kuphedwa, muyenera kusangalala ndi kuyamikira zomwe mumadya. Mukungoyenera kuwongolera kuchuluka kwake komanso njira zomwe zophikidwa.
  • Musaiwale kuchita masewera olimbitsa thupi. Ndikofunika kwambiri kuti thupi likhale logwira ntchito. Katatu pa sabata.

Menyu 1.500 ya kalori

Desayuno

  • Chikho cha mkaka wosenda, mkaka wa ng'ombe kapena mkaka wa masamba. Ndi khofi kapena tiyi.
  • Zidutswa zing'onozing'ono za mkate wa tirigu.
  • Gawo la tchizi watsopano komanso
  • Chidutswa cha zipatso zanyengo.

Chakudya

  • Masamba owiritsa kapena otenthedwa wothira supuni ya mafuta.
  • 30 magalamu a nyemba.
  • Nsomba zoyera kapena kotala la nkhuku yowotcha.
  • Chakudya cha zipatso.

mtengo

  • Saladi wamasamba ndi masamba obiriwira, okhala ndi chitha cha nsomba zachilengedwe, ma anchovies awiri ndi tchizi wopanda mafuta.
  • Zakudya ziwiri kapena kuwonjezera magalamu 2 wa nyemba.
  • 1 kupereka zipatso.

Ngati mukuyang'ana kuti muchepetse thupi mwanjira yotetezeka komanso yathanzi, musazengereze kupita kwa katswiri wazamankhwala kuti akuthandizeni pakuchepetsa thupi.


Zomwe zili m'nkhaniyi zikutsatira mfundo zathu za malamulo okonzekera. Kuti mufotokoze cholakwika dinani Apa.

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  6. Ufulu: Nthawi iliyonse mutha kuchepetsa, kuchira ndikuchotsa zidziwitso zanu.