Ukutya okuphantsi kweekhalori ezingama-900 calories

Esi sisidlo sokutya esenzelwe bonke abo bantu ekufuneka bewenzile isicwangciso sokulahleka kwesisindo okanye irejimeni yesondlo, sisicwangciso esilula kakhulu ukusenza. Ngoku, ukuba uyayenza ngokungqongqo, iya kukuvumela ukuba uphulukane ne-2 kilos kwiintsuku nje eziyi-8.

Ukuba uzimisele ukubeka le ndlela yokutya, kufuneka ube usempilweni, usele amanzi kangangoko kunokwenzeka yonke imihla, wenze incindi yokuthanjiswa kwakho ngeswiti kunye nexesha lokutya kwakho ngetyuwa kunye neoyile ye-olive. Kuya kufuneka uphindaphinde kwimenyu eneenkcukacha ezingezantsi yonke imihla owenza ukutya.

Imenyu yemihla ngemihla

• Isidlo sakusasa: Ukufakwa kwe-1 yokhetho lwakho, iziqhamo ezi-1 ze-citrus kunye ne-1 toast esasazeka ngeshizi elula.
• Kusasa-phakathi: 1 iyogathi eneoli encinci.
• Isidlo sasemini: 150g. inkukhu okanye intlanzi, 1 isaladi edityanisiweyo kunye nesiqhamo esinye.
• Emva kwemini: 1 ukumiliselwa okukhethiweyo kunye ne-50g. yetshizi yeskim.
• I-snack: i-1 infusion oyikhethile, iziqhamo ezi-1 ze-citrus kunye ne-1 toast esasazeka ngejam elula.
• Isidlo sangokuhlwa: 100g. yenyama, isobho semifuno kunye nokufakwa kwe-1. Ungatya isuphu oyifunayo.

Apha ngezantsi uyakufumana imenyu yeveki nganye yokwenza ukutya kweekhalori ezingama-900.

Ngubani ekufuneka enze ukutya kwekhalori ezingama-900?

Ku malunga ukutya okungqongqo, kuba isinika kuphela iikhalori ezingama-900 ngosuku. Oko kuthetha ukuba idosi esezantsi kwaye ngenxa yoko, ayikhuthazwanga kubantu abenza umthambo kakhulu. Yiyo loo nto ungayenza bonke abo basempilweni kwaye abanesingqi esiphumlileyo sobomi. Ngaphandle koko, baya kuziva bengenamandla kwaye banokuba ne-dizzy emini. Ukuba iyalandelwa ileta, kukutya okufanelekileyo, okusivumela ukuba sinciphise umzimba ngokukhawuleza kwaye ngexesha elifutshane kakhulu. Ke ngoko, ukuba ufuna ukulahla iikhilos ezimbalwa ngexesha lokurekhoda kwaye usempilweni, emva koko unokukhetha oku kutya.

Zingaphi iikhiloliti ezilahlekileyo?

Ngokutya kwekhalori ezingama-900 onokufikelela kuko balahlekelwe ngaphezulu kweekhilogram ezimbini ngeveki nganye. Kuyinyani ukuba inani elichanekileyo alinakunikwa, kuba alinakufana kumntu ngamnye. Ukuba, ukongeza kwindlela yokutya ngokwawo, sinceda ngokwenza umthambo omncinci, nokuba awunamandla kakhulu, emva koko singagqitha iikhilogremu ezintathu ezinesiqingatha ngeveki. Olu hlobo lokutya alunyanzelekanga ukuba luzandise ixesha elininzi, kodwa ukuzama ukuqhubeka nokutya ngendlela elungeleleneyo ukuze ususe isiphumo esibuhlungu. 

Imenyu yeveki

NgoMvulo

• Isidlo sakusasa: Ijusi ye-orenji yendalo ene-30 yegrama yesonka sengqolowa kunye neqhekeza lesonka samasi esitsha.
• Mid-morning: Isiqwenga sesiqhamo - iigram ezingama-200
• Ukutya: i-125 gram yentlanzi kunye ne-120 gram ye-broccoli
• I-snack: I-yogurt ekhethiweyo
• Isidlo sangokuhlwa: I-omelette emhlophe yeqanda kunye nekhrimu yemifuno eyenziwe ekhaya. Kwidessert, iyogathi yendalo

Lwe sibini

• Isidlo sakusasa: Ukufakwa iigram ezingama-35 zesonka sengqolowa kunye nezilayi ezintathu zeturkey okanye inkukhu
• Mid-ekuseni: iyoghur ephantsi enamafutha
• Isidlo sasemini: Iigram ezili-150 zenkuku eyosiweyo okanye ephekiweyo, kunye nesaladi yetumato, iletisi kunye netswele
• I-snack: I-yogurt yendalo okanye ijusi yeorenji
• Isidlo sangokuhlwa: iigram ezingama-200 zemifuno eyosiweyo ene-100 yeigram yeturkey okanye inyama yenkukhu

NgoLwesithathu

• Isidlo sakusasa: Ikofu enye okanye ubisi olunamafutha, iigram ezingama-30 zesonka sengqolowa kunye nepunipoon yemarmalade ngaphandle kweswekile
• Mid-morning: 200 gram yeziqhamo
• Ukutya: i-125 gram yentlanzi ene-250 gram yemifuno, ekukhetheni kwakho
• I-snack: Iigram ezingama-30 zesonka sengqolowa esipheleleyo esinamafutha asasazekileyo ayi-0%
• Isidlo sangokuhlwa: Iigram ezili-150 zeephawini ezine-125 gram yamakhowa kunye neyogathi yendalo.

NgoLwesine

• Isidlo sakusasa: iigram ezingama-30 zeenkozo zizonke kunye neyogathi yendalo
• Mid-morning: 200 gram yeziqhamo
• Ukutya: iigram ezingama-150 zeturkey kunye nemifuno
• I-snack: Iglasi yejusi yeorenji
• Isidlo sangokuhlwa: Isityalo seqanda esifakwe itshizi efrijiweyo okanye itshizi elula kunye nenxalenye yeziqhamo

NgoLwesihlanu

• Isidlo sakusasa: iigram ezingama-30 zesonka esityosiweyo kunye nezilayi ezibini zeserano ham
• Mid-morning: 200 gram yeziqhamo
• Isidlo sasemini: Iigram ezingama-200 zentlanzi kunye nesaladi yetumato kunye nekhukhamba
• I-snack: I-yogurt yendalo
• Isidlo sangokuhlwa: Iigrama ezili-150 zenkukhu okanye ikalikuni enesipinatshi kunye neyogathi

NgoMgqibelo

• Isidlo sakusasa: Isilayi sesonka, kunye netshizi yeBurgos kunye nokufakwa okanye ikofu enobisi olunotyiweyo.
• Mid-morning: 200 gram yeziqhamo
• Ukutya: Inyama yenkomo ene-broccoli
• I-snack: Isilayi sesonka esineesilayi ezi-4 zeturkey
• Isidlo sangokuhlwa: Iigrama ezili-150 zeentlanzi ezinje ngeebhasi zaselwandle nge-100 yeekhaladi okanye ispinatshi kunye neyogathi yendalo.

NgeCawa

• Isidlo sakusasa: Ijusi yendalo, iigram ezingama-30 zeenkozo kunye neqhekeza lesonka samasi esitsha
• Mid-morning: Isilayi sesonka sengqolowa esipheleleyo kunye nezilayi zenkukhu
• Ukutya: iigram ezingama-40 zepasta epheleleyo kunye ne-125 gram ye-turkey eyosiweyo kunye nesitya sesaladi.
• I-snack: i-250 ml yejusi yendalo okanye iziqhamo
• Isidlo sangokuhlwa: itoti yetyhuna yendalo ene-French omelette eneqanda elinye kunye nabamhlophe ababini. Ikhatshwa liqaqobana leembotyi eziluhlaza.

Iingcebiso ezizodwa

Xa ulungisa ukutya okufana nenyama okanye intlanzi, kungcono ukusebenzisa icephe leoyile yomnquma kwisidlo sasemini kunye nenye kwisidlo sangokuhlwa. Ukuze kongezwe incasa, kuhlala kucetyiswa ukuba endaweni yokusebenzisa ityuwa okanye iisosi, senza njalo ngokongeza iziqholo. Kuba baya kongeza incasa kodwa hayi iikhalori. Kwelinye icala kufuneka usele amanzi amaninzi, ikwimo yokumiliselwa imini yonke. Ilitha elinesiqingatha liya kusinceda ekupheliseni ityhefu kwaye sihlambulule umzimba.

Kufuneka sigcine ileta ileta izidlo ezihlanu esichazileyo. Kuyinyani ukuba singayitshintsha imifuno okanye inkukhu iturkey okanye sahluke phakathi kweentlobo ezahlukeneyo zeentlanzi esinazo. Kodwa ihlala isixa njengoko kucetyiswa ukuba ukwazi ukuthobela ukutya kwekhalori ezingama-900. Ngokuphathelele ekuphekeni okucetyiswayo, i-oveni, i-steamed okanye i-grilled ihlala ikhethwa.

Izikhokelo zokwenza oku kutya kwehypocaloric

• Okokuqala kufuneka sibe nenkuthazo elungileyo. Ukwenza oku, iya kuba kukucinga ngeenjongo zethu kwaye songeze amandla kuzo, kuba kufezekisiwe. Ngokukhawuleza xa sibona iziphumo zokuqala, siya kuthatha ukutya kweekhalori ezingama-900 ngcono.
• Zama ukwenza umthambo, kodwa ungagqithisi kuwo. Ukuhambahamba kunokuba yenye yezona zinto ziluncedo kakhulu.
• Kuphephe ukutya okuswiti okanye okunamafutha ngalo lonke ixesha. Xa unomzuzu wobuthathaka, kuhlala kungcono ukuba ungeniswe okanye isiqhamo esigcwaliswe ngamanzi esifana neqhekeza lekhabe okanye iqunube elinamaqunube.
• Ngendlela efanayo, siyakulibala malunga neziselo ezihlwahlwazayo okanye ezo zineswekile eninzi. Into elungileyo kukuba ukhethe isiqwenga sesiqhamo okanye wenze ijusi yendalo kunye neyasekhaya.
• Kanye ngeveki, ungazisa inyama ebomvu, nangona i-turkey okanye inkukhu ihlala ingcono, iprotein yayo kunye nomxholo wayo wamafutha asezantsi.
• Ukuba uhlala udiniwe yinyama yenkukhu okanye ye-turkey, ungongeza ii-lentils ezimbalwa kwaye wenze ipleyiti yezi nemifuno. Basinika iprotheni ngaxeshanye nefayibha kunye nezinye iivithamini.