Ichi chikafu che hypocaloric chakagadzirirwa vese avo vanhu vanofanirwa kuisa muchirongwa chekudzora uremu kana regimen rekugadzirisa, iri zano rakareruka kwazvo kuita. Zvino, kana uchizviita zvine mutsindo, zvinokutendera iwe kurasikirwa nezve 2 kilos mumazuva masere chete.
Kana iwe wakatsunga kuisa kudya uku mukuita, iwe unofanirwa kuve uine hutano hutano, kunwa mvura yakawanda sezvinobvira zuva nezuva, inotapira yako infusions nechinotapira uye mwaka wako chikafu nemunyu nemafuta emuorivhi. Iwe uchafanirwa kudzokorora iyo menyu yakatsanangurwa pazasi mazuva ese iwe aunoita iyo yekudya.
Menyu yezuva nezuva
- Kudya kwemangwanani: 1 infusion yesarudzo yako, 1 citrus michero uye 1 mbiriso inopararira nechiedza chizi.
- Pakati-mangwanani: 1 yakaderera-mafuta yogati.
- Kwekudya kwemasikati: 150g. huku kana hove, 1 kushumirwa yakasanganiswa saradhi uye 1 michero.
- Pakati masikati: 1 infusion yesarudzo yako uye 50g. yechizi chizi.
- Snack: 1 infusion yesarudzo yako, 1 citrus michero uye 1 mbiriso inopararira nejamu jamu.
- Kudya kwemanheru: 100g. yenyama, muto wemuriwo uye 1 infusion. Unogona kudya huwandu hwesobho hwaunoda.
Pazasi iwe unowana menyu yevhiki nevhiki yekuita iyo 900 koriori chikafu.
Ndiani anofanirwa kuita 900 koriori chikafu?
Icho chiri pamusoro chikafu chakanyatsoomarara, sezvo ichingotipa macalorie 900 pazuva. Zvinoreva kuti yakaderera dosi uye nekudaro, haina kukurudzirwa kune vanhu vanoita zvakanyanya kurovedza muviri. Nekudaro, iwe unogona kuzviita vese avo vane hutano hwakanaka uye vane rakanyanya zororo rwiyo rwehupenyu. Zvikasadaro, ivo vanonzwa vasina simba uye vanogona kuita dzungu masikati. Kana ikateverwa kune iyo tsamba, chikafu chakanyatso shanda, icho chinotibvumidza isu kuti tide uremu nekukurumidza uye munguva pfupi. Naizvozvo, kana iwe uchida kubvisa mashoma makirosi munguva yekunyora uye uine hutano, saka unogona kusarudza kudya uku.
Unorasikirwa nemakirosi mangani?
Ne 900 calorie dhayeti iwe yaunogona kusvika kurasikirwa anopfuura maviri makirogiramu vhiki imwe neimwe. Ichokwadi kuti iyo chaiyo nhamba haigone kupihwa, nekuti inenge isinga fanane mumunhu mumwe nemumwe. Kana kunze kwekudya pachayo, isu tinobatsira nekurovedza muviri zvishoma, kunyangwe kana isina kunyanyisa, saka tinogona kudarika matatu nehafu kilos pasvondo. Rudzi urwu rwekudya harufanire kurebesa iwo akawanda munguva, asi kuyedza kuramba uchidya nenzira yakaenzana kuti ubvise mhedzisiro.
Svondo menyu
Lunes
- Kudya kwemangwanani: muto wemaranjisi echisikigo ine magiramu makumi matatu echingwa chegorosi chakazara uye chimedu chechizi nyowani.
- Pakati-mangwanani: Chidimbu chemuchero - 200 magiramu
- Kudya: 125 magiramu ehove ane 120 magiramu e broccoli
- Snack: Yakagadziriswa Yogati
- Kudya kwemanheru: Mazai machena omelette uye kirimu yemuriwo inogadzirwa. Kwe dessert, yogati yechisikigo
Martes
- Kudya kwemangwanani: Kuiswa infusion ine 35 magiramu echingwa chegorosi chakazara uye zvidimbu zvitatu zveTurkey kana huku
- Pakati-mangwanani: Yakadzika-mafuta yogati
- Kwekudya kwemasikati: 150 magiramu ehuku yakakangwa kana yakabikwa, netamato saladhi, letisi uye hanyanisi
- Snack: Yogati yakasikwa kana muto weorenji
- Kudya kwemanheru: 200 gramu yemiriwo yakakangwa ine 100 magiramu eteki kana nyama yehuku
Chitatu
- Kudya kwemangwanani: Kofi imwe chete kana ine mukaka wakasviba, magiramu makumi matatu echingwa chegorosi uye chipunu chemarmalade isina shuga
- Pakati-mangwanani: 200 magiramu emichero
- Kudya: 125 gramu dzehove nema 250 gramu emiriwo, pane yako sarudzo
- Snack: 30 magiramu echingwa chegorosi chakazara ne 0% mafuta anoparadzira chizi
- Kudya kwemanheru: 150 gramu e prawns ane 125 gramu ehwahwa uye yogati yechisikigo.
China
- Kudya kwemangwanani: 30 magiramu ezviyo zvakakwana neyoga yogati
- Pakati-mangwanani: 200 magiramu emichero
- Kudya: 150 gramu yeturkey nemiriwo
- Snack: Girazi remuto weorenji
- Kudya kwemanheru: Shiraplant yakazara nechakaripiswa chizi kana chezi chizi uye chikamu chemuchero
Chishanu
- Kudya kwemangwanani: 30 magiramu echingwa chakagwinyiswa nezvimedu zviviri zveSerrano ham
- Pakati-mangwanani: 200 magiramu emichero
- Kwekudya kwemasikati: 200 magiramu ehove uye madomasi uye cucumber saladhi
- Snack: Yogati yakasikwa
- Kudya kwemanheru: 150 gramu yehuku kana turkey nesipinashi uye yogati
Mugovera
- Kudya kwemangwanani: Chidimbu chechingwa, neBurgos chizi uye kuiswa kana kofi ine mukaka wakaomeswa.
- Pakati-mangwanani: 200 magiramu emichero
- Kudya: Nyama yemombe ine broccoli
- Snack: Chidimbu chechingwa chine zvidimbu zvina zveTurkey
- Kudya kwemanheru: 150 gramu ehove senge mabass egungwa ane 100 gramu echard kana sipinashi uye yogati yakasikwa.
Domingo
- Kudya kwemangwanani: muto wechisikigo, magiramu makumi matatu ezviyo uye chimedu chechizi chitsva
- Pakati-mangwanani: Chimedu chechingwa chegorosi chakazara nehuku dzekuku
- Kudya: 40 magiramu epasta yakazara ne125 gramu yeakakangwa turkey uye mbiya yesaradhi.
- Snack: 250 ml yemuto wepanyama kana muchero
- Kudya kwemanheru: gaba reiyo tuna yechisimba ine French omelette ine zai rimwe uye vaviri vachena. Inoperekedzwa nemaoko akati wandei egirini bhinzi.
Zvakakosha Kurudziro
Kana uchigadzirira chikafu chakadai senyama kana hove, zvakanakisa kushandisa kapuni yemafuta emuorivhi masikati uye imwe pakudya. Kuti uwedzere kumwe kunhuhwirira, zvinogara zvichikurudzirwa kuti panzvimbo pekushandisa munyu kana sosi, tinozviita nekuwedzera zvinonhuwira. Sezvo ivo vachawedzera kuravira asi kwete macalorie. Kune rimwe divi isu tinofanirwa kunwa mvura yakawanda, zvakare muchimiro che infusions zuva rese. Litre nehafu zvichatibatsira kubvisa chepfu uye kuchenesa muviri.
Tinofanira kuchengeta kune iyo tsamba iyo kudya zvishanu izvo zvatataura. Ichokwadi kuti tinokwanisa kushandura miriwo kana huku yehuku kana kusiyanisa pakati pemhando dzakasiyana dzehove dzatinadzo. Asi nguva dzose mune huwandu sekurudzirwa kuti ukwanise kutevedzera 900 koriori chikafu. Kana zviri zvekubika kwakakurudzirwa, hovhoni, yakanyoroveswa kana yakabikwa inogara iri nani.
Nongedzo yekuita iyi hypocaloric chikafu
- Chekutanga pane zvese isu tinofanirwa kuve nekurudziro yakanaka. Kuti tiite izvi, kunenge kuri kufunga nezve chinangwa chedu uye nekuwedzera simba pazviri, nekuti zvinoitwa. Kana tangoona mhedzisiro yekutanga, isu tinotora iyo 900 koriori chikafu zvakanyanya zvirinani.
- Edza kuwana kurovedza muviri, asi usingapfuuriri. Kufamba famba kunogona kuva imwe yeanonyanya kubatsira.
- Dzivisa chikafu chinotapira kana chakakora nguva dzose. Paunenge uine nguva yeutera, zvinogara zvirinani kuve nekumukirwa kana chimwe chibereko chakazadzwa nemvura senge chidimbu chevise kana chidimbu chemastrawberry.
- Nenzira imwecheteyo, isu tinokanganwa nezvezvinwiwa zvine kaboni kana avo vane shuga yakawanda. Chinhu chakanakisa kusarudza chimedu chemuchero kana kugadzira muto wakasikwa uye wakagadzirwa.
- Kamwe chete pasvondo, unogona kuunza nyama tsvuku, kunyange turkey kana huku iri nani nguva dzose, kune mapuroteni ayo uye neayo mashoma mafuta zvemukati.
- Kana iwe uchigara uchineta nehuku kana nyama yehuku, iwe unogona zvakare kuwedzera chitsama chemajeri uye kugadzira ndiro yeiyi nemiriwo. Vanotipa mapuroteni panguva imwechete se fiber uye mamwe mavitamini.
Ndine hypothyroidism uye handitore yogati, ndeupi musiyano uripo