Ukutya kweekhalori ezingama-400

Ukutya kweekhalori ezingama-400

Esi sisidlo esenzelwe abantu abafuna ukuphulukana nalawo maphawundi ongezelelweyo. Yirejimeni apho uyakufaka isixa esincinci sokutya, iya kukuvumela ukuba unciphise umzimba phakathi kwe-4 ½ kunye ne-5 ½ kilos kwiintsuku ezili-10. Kuya kufuneka ulawule iikhalori ozifakayo kuba azinakugqitha kuma-400.

Ukuba uzimisele ukubeka le ndlela yokutya, kuya kufuneka ube kwimeko esempilweni, usele amanzi amaninzi ngangokunokwenzeka yonke imihla, ungcamle infusions yakho ngeswiti kunye nexesha lokutya kwakho ngetyuwa kunye neoyile yomnquma kuphela.

Uphulukana kangakanani nokutya kweekhalori ezingama-400?

Kuyinyani ukuba ngokutya okunjalo, iikhalori ziphantsi kakhulu kunokuba sinokucinga. Ke ukuba silandela isicwangciso kwileta Singaphulukana ne-4 okanye i-5 kilos ngeveki. Kodwa ewe, kungcono ukwenza ukutya kweekhalori ezingama-400 kwiintsuku ezisi-8 okanye ezili-10 kuphela.

Emva kwexesha, sinokubandakanya ubuninzi kodwa kuhlala kukutya esikucebisayo. Ngale ndlela, umzimba umanzisa izakhamzimba, iiproteni okanye iivithamini eziyifunayo, kodwa uhlala ulawula umba wobunzima.

Imenyu yemihla ngemihla

Umfazi owenza ukutya kweekhalori ezingama-400

  • Desayuno: 1 ukumiliselwa kukhetho lwakho olusikiweyo ngobisi olun skim kunye ne-1 yogwele wengqolowa.
  • Kusasa: 1 iyoghur ephantsi enamafutha eneziqhamo.
  • Isidlo saseminiI-ligth broth, 1 ukukhonza ukhetho lwakho lwesaladi eluhlaza yemifuno kunye ne-1 yesiqhamo osikhethileyo. Ungasela isixa somhluzi osifunayo.
  • Emva kwemini1 iglasi yeorenji okanye ijusi yeziqhamo.
  • Ukutya okutyayoUkufakwa kwe-1 kokukhetha okusikiweyo ngobisi olun skim kunye neebiscuits zamanzi ezi-2 okanye i-bran elula.
  • cenaUmhluzi we-ligth, 50g. inkukhu, intlanzi okanye inyama, 50g. yetshizi yesalut, isahlulo esinye sesaladi edityanisiweyo kunye nenxalenye e-1 yokukhanya kwejelatin. Ungasela isixa somhluzi osifunayo.
  • Después isidlo sangokuhlwa: ukumnika i-1 ngokhetho lwakho.

Imenyu yeveki

Ezi ntlobo zokutya, apho sithetha ngokongeza iikhalori ezimbalwa emzimbeni, kufuneka zenziwe ngexesha elifanelekileyo. Kungenxa yoko le nto imalunga nokutya ekuthiwa kukutya okukhawulezayo. Siza kufumana ntoni ngayo? lahla iikhilogram ezimbalwa ezongezelelweyo. Kodwa kuyinyani ukuba ayifani yonke imizimba efanayo, ngamanye amaxesha sinokulahleka ngaphezulu kunokuba besicinga. Ewe kunjalo, akufuneki sigqithise izidlo ezinje. Kuhlala kubhetele ukuyenza iintsuku ezimbalwa kwaye utye rhoqo kodwa uhlala usempilweni kwaye ulungelelene ukugcina ubunzima bethu.

Sikushiya ngemenyu yeveki nganye ukuze ubeke ukutya kweekhalori ezingama-400 ngokufanelekileyo nangokulula:

NgoMvulo:

  • Isidlo sakusasa: Zimbalwa iinkozo ezipheleleyo ezinama-200 ml obisi olunamafutha.
  • Mid-morning: Iapile
  • Ukutya: Ipleyiti entle ye lettuce kunye nekhukhamba
  • I-snack: Ijeli elula
  • Isidlo sangokuhlwa: Iplate ye-broccoli ephekiweyo ene-yogurt ekhutshiweyo

NgoLwesibini:

  • Isidlo sakusasa: Ukufakwa kunye nesilayi sethosi yengqolowa epheleleyo kunye netispuni yejam elula
  • Mid-morning: Iorenji
  • Isidlo sasemini: Isitya sesuphu sinepasta yengqolowa epheleleyo
  • I-snack: I-yogurt edibeneyo
  • Isidlo sangokuhlwa: Iigram ezingama-75 zenkukhu enesaladi exubekileyo

NgoLwesithathu:

  • Isidlo sakusasa: Ukufakwa okanye ikofu yodwa kunye nesonka sengqolowa kunye nezilayi ezibini zebele
  • Mid-morning: Isiqhamo
  • Isidlo sasemini: i-95 gram yenyama yenkomo eyosiweyo kunye ne-tomato kunye nesaladi yespinatshi
  • I-snack: ikomityi yamaqunube
  • Isidlo sangokuhlwa: Isaladi exutyiweyo, netshizi encinci kunye nejeli ekhanyayo

Lwesine:

  • Isidlo sakusasa: Iglasi yobisi olunamafutha kunye neenkozo ezipheleleyo
  • Mid-morning: Isiqhamo
  • Isidlo sasemini: Zimbalwa iilentile ezinechard
  • I-snack: Isiqhamo okanye ijeli
  • Isidlo sangokuhlwa: isuphu yemifuno elula kunye neyoghur esecwecwe

NgoLwesihlanu:

  • Isidlo sakusasa: Iglasi yejusi yendalo okanye ikofu iyodwa okanye ukumiliselwa kunye neenkozo ezipheleleyo
  • Mid-morning: Iidiliya
  • Ukutya: Isaladi ene-125 gram yentlanzi ebhakwe okanye ebilisiweyo.
  • I-snack: Ibha yetshokholethi ehambelana nayo
  • Isidlo sangokuhlwa: Isaladi kunye nesipinatshi, ihlumelo leembotyi kunye neetumato okanye iminqathe. Ungayinxiba ngejusi encinci kunye nepunipoon yeoyile yomnquma.

NgoMgqibelo:

  • Isidlo sakusasa: Iglasi yeti eluhlaza enee-toast ezimbini zesonka sengqolowa
  • Mid-morning: Ikomityi yamaqunube
  • Ukutya: iigram ezingama-100 zeturkey ene-steamed broccoli
  • I-snack: Isiqhamo
  • Isidlo sangokuhlwa: Isuphu yemifuno kunye neyogathi

Cawe:

  • Isidlo sakusasa: Iglasi yobisi olunamafutha okanye ukumnika kunye neicookies ezimbini ezingenaswekile
  • Mid-morning: Iapile
  • Ukutya: iigram ezingama-20 zerayisi emdaka ngechard okanye isipinatshi
  • I-Snack: Isiqhamo se grapefruit
  • Isidlo sangokuhlwa: Isaladi yeArugula kunye neseleri kunye netshizi entsha.

Khumbula ukuba kuya kufuneka usele amanzi amaninzi kwaye iingcebiso zokungeniswa ziyacetyiswa nanini na ufuna. Unokuthatha Umhluzi okhanyayo owenziwe ekhaya xa ufuna. Isaladi kunye nentlanzi okanye inyama zinongwe ngamakha. Xa upheka ungongeza icephe leoyile yomnquma, emini nasemini, oko kukuthi, ubuninzi beetispuni ezimbini ngosuku. Ayisiyondlela ekucetyiswa ngayo kubantu abanenkcitho enkulu yamandla.


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

Izimvo ezi-12, shiya ezakho

Shiya uluvo lwakho

Idilesi yakho ye email aziyi kupapashwa.

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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.

  1.   Ricardo sitsho

    Iikhalori ezingama-400? Yeyona nto ingenangqondo endiyivayo kwaye kubonakala kum kungoyena mntu ungenankathalo ukuba olu hlobo lwezinto ezimbi lushicilelwe kwi-intanethi oku kutya kukungcola kwaye nangona umntu ophakathi enokulahla iikhilogremu ezintlanu ngeveki ukuba andithandabuzi ushiyeke phezu kwawo wonke umbane womzimba owufumanayo emva kwentsuku ezimbalwa, ngaphandle koko wonakalisa imetabolism yakho ukuyiguqula ibe ngumatshini ocothayo kwaye ekuhambeni kwexesha ayinakubakho into yokuba unciphise umzimba ngaphandle kokuba ufuna ukuzibona amathambo ngaphandle kwesihlunu. eyona nto ilungileyo kukuhla kancinci kancinci kwaye ungaluhoyi olu hlobo lokutya okungalunganga.

    1.    Philisa sitsho

      Inyaniso kukuba ngokuncedisa ngee-multivitamini ukuqinisekisa ukutya kwakho kwemihla ngemihla kwee-micronutrients, nakuphi na ukutya okuthintelayo kusebenza kwixesha elifutshane, nantoni na oyityayo (nokuba yi-400 yeekhalori ezityebileyo ngosuku). Nangona kunjalo, ukusetyenziswa kweziqhamo kunye nemifuno kuluncedo olukhulu kwimpilo kuba banento ebizwa ngokuba yiphytonutrients. Oku kutya kusebenza kuthathelwa ingqalelo ukuba umzimba wentloko unexabiso lamafutha aqokelelweyo afumanekayo ukusitha intsilelo yekhalori. Eyona nto ikrelekrele ukuyenza iya kuba kukuqinisekisa ukuba iiprotein zithatha malunga ne-1g x ubunzima bomzimba kunye nokuncedisa ngomsebenzi womzimba, ukuze ugcine ubunzima obucekeceke. Kwelinye icala, isiphumo esibuyayo asiyonto ngaphandle kokutya kwakhona, ngaphezulu kweekhalori ezifunwa ngumzimba, ke ngoko ukutya kwezi mpawu kulandelwa kukufundiswa kwakhona kokutya akunakukhokelela kwisiphumo esibizwa ngokuba sisiphumo esibi.

  2.   Candice sitsho

    Ilunge kakhulu! Nditshintshe ezinye izinto kwaye ndazilandela ngaphandle kokuya ngaphezulu kweekhalori ezingama-400, ndilahlekelwe zii-5 kilos kwiintsuku ezili-10 zokuqala kunye ne-4 kwiintsuku ezili-10 ngaphezulu ngokutya okufanayo !! Ndiceba ukuyilandela ezinye iintsuku ezili-10 zokugqibezela inyanga 🙂

    1.    noCatalina sitsho

      Ukuba ufuna ukunciphisa umzimba undwendwele ingcali yesondlo.
      Oku kutya akunamsebenzi kwaye kuyingozi emzimbeni wakho.
      Imfundo yokutya ibalulekile kwimpumelelo yesicwangciso sakho sokutya. Mamela kwimamela kum! Ingcebiso yam njengengcali yokhathalelo lwempilo.

  3.   noCatalina sitsho

    Kuyothusa ukuba olu hlobo loshicilelo lufumaneke ebantwini!
    Kufuneka ixelwe!
    Akukho mntu unokutya oku kutya! Yonke into elahlekileyo iya kuba ngamanzi omzimba, kwaye ayizukuthatha thuba lide ukuyifumana kwakhona. Oku akusebenzi nje kuphela, kodwa kusongela impilo kwaye akunakho ukuqinisekiswa kwezesayensi.

  4.   Umgxeki sitsho

    Ukutyelela ingcali kunye ngokudibeneyo ukuzoba ukutya okunesondlo okwenzelwe wena kunye neemfuno zakho kuya kuhlala kuyindlela elungileyo.

    Ngokucacileyo naluphi na uhlobo lokutya olubekwe kwi-intanethi.

    Ii-Sds.

    UCynthia.

  5.   Blogigics.com sitsho

    Kukutya okuntsokothileyo kuba akwanelisi ngokupheleleyo izondlo eziyimfuneko ekufuneka sizisebenzise mihla le.

  6.   del sitsho

    FATS BONKE, MONELE ABO ABANOKUPHILA UBUNTU

  7.   Qhubeka sitsho

    Ewe abanayo into ebhetele abanokufaka kuyo, musa ukuphawula.

  8.   Luis sitsho

    Le ndlela yokutya yenzelwe kuphela abantu abane-BMI enkulu kune-80, oko kukuthi, bamalunga ne-100 ukuya kwi-150 yeekhilogram zokutyeba kakhulu.

  9.   UVioleta Chaparro A sitsho

    Inyani yile yokuba ndineengxaki ze-dyslipidemia kwaye akukho nto, nditsho namayeza, andincedileyo ukulawula amanqanaba.
    Kuphela ngokutya ngaphandle kwe-gluten okanye i-lactose kunye neziqhamo ezimbalwa, amanzi amaninzi kunjalo.
    Ndiyathemba ukuba oku kuyandinceda ukuba ndiyifumane.

  10.   UMarta Mora Santamaria sitsho

    Umzekelo ogqibeleleyo wokwehla kobunzima akufani nokuba sempilweni. Oku akunempilo kwaye kuyingozi, yeka ukuxoka kwi-Intanethi. Njengomfundi ofundela ubugqirha kunye nomntu okhe wakwihlabathi lokuzilolonga ixesha elide, ukuba ufuna ukunciphisa umzimba, yitya ukutya okunezakha-mzimba, kunye namafutha agcweleyo (ungalibali ukuba amafutha ayimfuneko kodwa asempilweni awahluthwanga. ), ii-carbohydrate ezisempilweni kwaye akukho calories zingenanto, iprotheni (ngakumbi ngakumbi xa ufuna ukufumana ubunzima bemisipha). Yenza isiseko sokutya kwakho ziziqhamo, imifuno kunye nembotyi, intlanzi eluhlaza okwesibhakabhaka kwaye, nangona inyama ebomvu ineeproteni ezininzi, inyama emhlophe ihlala isempilweni. Yenza amanzi abe sesona siselo sakho siphambili kwaye wenze ukuba usele iziselo ezinencasa ezikhethekileyo zeswekile Konke oku kudityaniswe nokusilela kwekhalori kunye nokuzilolonga (amandla omsebenzi + we-cardio). Ukwehla kobunzima obunempilo kuhlala kunenkqubela phambili kwaye kuyanelisa, oku kutya kuchazwe apha kuyimpembelelo ye "boom", kuyakwenza ukuba unciphise umzimba ngendlela engenampilo kwiintsuku ezimbalwa kwaye yonke into iya kuhlala injalo. Akufanelekanga ukubeka ingozi kwimpilo yakho.