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Rashin nauyi har zuwa kilogiram 5 cikin kwanaki 10.
Matsakaicin abun cikin kalori na yau da kullun shine 1200 Kcal.
1200 adadin kuzari hanya ce mai tasiri mai tasiri akan asarar nauyi. Tare da tsarin da aka tsara da kyau, yana ba ku damar rasa nauyi ba tare da kawo jiki a cikin yanayin damuwa ba. Kuna so ku rasa kusan kilogiram ɗaya (ko fiye) a kowane mako kuma ku sami 'yanci don zaɓar samfuran da kuke amfani da su? Sa'an nan wannan abincin na musamman zai zama layin rayuwar ku akan hanyar zuwa siffar jiki na mafarkinku. Kuma idan da farko nauyin nauyi ya wuce na al'ada, to lallai tsarin rasa nauyi zai tafi ko da sauri.
1200 bukatun abincin kalori
Kamar yadda kuka fahimta daga sunan wannan fasaha, kuna buƙatar cinye kusan adadin 1200 adadin kuzari kowace rana don rasa nauyi. Akwai tebur masu yawa na adadin kuzari a kan yanar gizo. Da yawa suna nuna ƙimar abinci mai gina jiki ba kawai takamaiman samfur ba, har ma da cikakken abinci. Buga su da kanka, kuma tafi!
Me yasa daidai wannan adadi? Wannan adadin adadin kuzari, gwargwadon sakamakon da yawancin masana harkar abinci mai gina jiki, ya isa ya rage kiba kuma a lokaci guda baya tsoma baki tare da aikin al'ada na jiki. Ba za ku tsoratar da jiki da takunkumi masu kaifi ba, bayan haka, kamar yadda kuka sani, jiki, akasin haka, yana ɗaukar farkon lokutan yunwa, tare da duk wani ƙari a cikin abinci, yana ƙoƙarin tara sabon kilogram don ruwan sama.
Rage raguwar cin abincin kalori na ɗan lokaci mai tsawo na iya haifar da hana metabolism da sarrafa kayan tsoka. Jiki a wannan yanayin yana da ƙarancin kuzari kuma yana ƙoƙari ya sameshi daga duk inda zai yiwu.
Kuna iya cin kowane abinci akan abincin kalori 1200. Amma, tabbas, kuna buƙatar dogara ga abincinku akan lafiyayyu, abinci mai ƙananan kalori. Idan kana so ka ci abincin da ka fi so, ba da dama kaɗan.
Yi menu a cikin hanyar da jiki zai iya cike da abubuwan da yake buƙata don aiki na yau da kullun, wanda yake samo daga abinci. Rashin nauyi ta hanyar cin abinci, alal misali, wasu kayan zaki, mai yiwuwa suma za su yi nasara, amma wannan dabarar tana da dukkan damar kaiwa ga jiki ga rashin abubuwa masu amfani kuma, sakamakon haka, tsokanar rashin aiki a cikin aikinta. Da kyau, zaune akan abincin kalori 1200, kuna buƙatar shirya abincinku don jinkirin carbohydrates a cikin menu na yau da kullun kusan 55%, sunadaran lafiya - 15%, da 30% - mai. Haka kuma, yawan amfanin mai ya kasance na asalin kayan lambu, yayin da akwai 'yan dabbobi kadan - 3-5%.
Yana da kyau a ci kashi kadan. Wannan zai taimaka ba kawai ci gaba da tafiyar da rayuwa ba, amma kuma kaucewa tsananin jin yunwa. Game da tsawon lokacin cin abincin kalori 1200, masana basu bada shawarar zama akan yawancin makamashi fiye da kwanaki 30.
Tabbatar, ban da abubuwan sha a shawararka (an shayar da shayi da kofi a cikin kowane adadi), ya kamata ku sha har zuwa lita 2 na ruwa mai tsabta kowace rana.
Lokacin da kuka fita daga wannan tsarin abincin, yakamata a hankali ku ƙara yawan adadin kuzari. Yana da kyau kada a kara yawan adadin kuzari na yau da kullun ta fiye da raka'a 150-200 kowane kwana biyu. Mafi kyau har yanzu, yi shi kowane mako kuma saka idanu kan nauyin ku, bayan ƙididdige yawan abincin ku na kalori, wanda baza'a iya wuce shi ba. Yana da mahimmanci a lura cewa don rage haɗarin dawo da fam ɗin da aka ɓata ta yunƙurin abinci, yana da kyau a gabatar da sabon adadin kuzari ta hanyar ƙara abinci mai ƙunshe da sunadarai masu ƙamshi da carbohydrates mai saurin fitarwa (maimakon zaƙi, muffins, abubuwan sha mai dauke da sukari , da dai sauransu).)
Samfurin Abinci a kan abincin kalori 1200 na kwanaki 10
1 rana
Abincin karin kumallo: wani yanki na burodin hatsin rai, wanda aka shimfiɗa a hankali tare da man shanu, tare da yankakken cuku mai wuya da naman alade; wani sashi na karas da kabeji salatin yayyafa da ruwan 'ya'yan lemun tsami da man kayan lambu.
Abun ciye-ciye: shayi ko kofi tare da madara tare da zuma ko sukari (zaɓi na farko ya fi kyau).
Abincin rana: har zuwa 100 g na dafaffen naman kaza ko gasa; 'yan dankali, waɗanda za a iya ɗanɗana su tare da digo biyu na man kayan lambu; koren shayi.
Abincin cin abincin maraice: yogurt mara ƙanshi ba tare da ƙari ko kefir ba.
Abincin dare: kusan 200 g na kifin da aka gasa; salatin da ya ƙunshi farin kabeji, ganye daban -daban, kokwamba, dandano da ruwan lemun tsami.
2 rana
Abincin karin kumallo: kwai kaza 1, dafa ko soyayye ba tare da mai ba; wani yanki na gurasar hatsin rai; tumatir; Tea kofi.
Abun ciye-ciye: apple.
Abincin rana: wani ɓangare na broth mai ƙanshi mai kaza tare da ganye; salatin kokwamba-kabeji tare da ruwan lemon da man kayan lambu.
Abincin dare: koren shayi tare da lemun tsami da ɗan zumar halitta.
Abincin dare: dafa nono kaza har zuwa 150 g.
3 rana
Abincin karin kumallo: ƙaramin bun (har zuwa 100 g) tare da cikewar da kuka fi so; Ruwan lemu.
Abun ciye-ciye: koren shayi tare da zuma.
Abincin rana: karamin farfesun kifi wanda aka tafasa ko aka gasa shi tare da hadin ganyen latas da ganye daban-daban, wanda aka hada da man zaitun da miyar balsamic.
Bayan abincin dare: gasa apple.
Abincin dare: game da 100 g na Boiled hanta naman sa da 2 tbsp. l. buckwheat dafa shi cikin ruwa.
4 rana
Abincin karin kumallo: gilashin yogurt na halitta tare da zuma da babban cokali na oatmeal (ko muesli mara sukari); shayi.
Abun ciye-ciye: ruwan lemuka ko tanƙerin 2-3.
Abincin rana: kamar cokali biyu na tafasasshen shinkafa da salatin kukumba-tumatir.
Abincin cin abincin maraice: shayi ko kofi da kuma wasu nau'ikan yanka cuku mai ƙoshin mai (ko kusan 100-120 g na cuku mai ƙananan mai).
Abincin dare: tsiran alade mai ƙanshi mai mai; 1 tbsp. l. koren wake da kuma adadin buckwheat ko sauran kayan masarufin da kuka ga dama.
5 rana
Karin kumallo: omelet na ƙwai biyu tare da ganye; Kofi mai shayi.
Abun ciye-ciye: apple.
Abincin rana: wani yanki na tafasasshen kifi da kuma 'yan cokali na grated karas da salatin kabeji da aka yayyafa da balsamic sauce.
Abun cin abincin maraice: karamin dintsi na busasshen apricots hade da shayi.
Abincin dare: salatin sabo ne na kabeji, tumatir, kokwamba, ganye, wanda aka sanya shi da lemon tsami da kuma kayan lambu.
6 rana
Abincin karin kumallo: maku yabo, daɗaɗa da man shanu na bakin ciki; kopin shayi.
Abun ciye-ciye: gilashin sabon ruwan 'ya'yan itacen apple.
Abincin rana: 2 tbsp. l. abincin da kuka fi so kuma har zuwa 100 g na dafaffen ko naman kaza; shayi ko kofi.
Abincin dare: kimanin milimita 150 na yoghurt na halitta ba tare da ƙari ba.
Abincin dare: karas da letas, wanda aka yi da man zaitun da ruwan lemo; game da 50 g na ƙananan cuku gida; shayi.
7 rana
Abincin karin kumallo: kwano na gero na hatsi tare da dintsi na 'ya'yan itacen da kuka fi so; Kofi mai shayi.
Abun ciye-ciye: manyan peach.
Abincin rana: farantin abincin mai cin ganyayyaki; tablespoan karamin cokali na salatin barkono ƙararrawa, farin kabeji da ganye iri-iri, waɗanda aka yayyafa da man kayan lambu; shayi.
Abincin dare: gilashin kefir mara ƙanshi.
Abincin dare: yanki (har zuwa 80 g) na filletin kaza, gasa ko tururi; wasu stewed kabeji da shayi.
8 rana
Karin kumallo: shinkafar alawar da aka tafasa a cikin ruwa; yanki na cuku mai tauri da ƙaramin yanki na hatsi duka ko gurasar hatsi; shayi ko kofi tare da madara.
Abun ciye-ciye: pear.
Abincin rana: miya-tushen kabeji miya (2 ƙananan ladles); har zuwa 100 g na dafaffen kifin fillet; kokwamba da tumatir; gilashin compote mara dadi.
Abincin dare: kefir ko yogurt na halitta ba tare da ƙari ba (har zuwa 200 ml).
Abincin dare: fewan karamin cokali na taliya mai tauri, wanda aka yi ɗabi'arsa tare da hannu mai laushi mai wuya; arugula da latas, wanda aka ɗanɗana shi da ofan digo na man zaitun.
9 rana
Abincin karin kumallo: ƙwaƙƙwaran ƙwai daga ƙwai kaza guda biyu; wani yanki na gurasar hatsin rai; 100 g na salatin kayan lambu da kopin koko.
Abun ciye -ciye: har zuwa 200 g na letas (abubuwan da aka haɗa: masara gwangwani, sabbin tumatir, farin kabeji); rabin gilashin yogurt na halitta da tangerine.
Abincin rana: kwano na gwoza, wanda zaku iya kara dankali da shi; wasu biyun kabeji da kayan lambun da ba na sitaci ba (har zuwa 200 g) gwargwadon dandano; shayi ko kofi.
Lafiya, apple.
Abincin dare: har zuwa 150 g na tafasasshen ko gasa fillet fillet; yankakken gurasar hatsin rai da citta don kayan zaki.
10 rana
Abincin karin kumallo: yanka guda biyu na gurasar hatsin rai (ana iya cin mutum tare da matsawa ko matsawa, na biyu kuma da ɗan siririn yanki na naman alade ko nama mara kyau); 2 g na kokwamba da salatin tumatir tare da man zaitun; koko koko.
Abun ciye-ciye: kimanin miliyoyin 150 na kefir mai mai mai tare da ƙarin cokali na oat bran.
Abincin rana: wani yanki na miyan dankalin turawa mai ƙarancin kitse tare da ƙari da wasu kayan marmari marasa ɗaci; 100 g na turkey gasa; har zuwa 200 g na salatin-kabeji-karas; 250 ml na madara mai ƙarancin mai.
Abincin rana: 1 kiwi da kusan 200 ml na yogurt mara ƙoshin gida.
Abincin dare: matsakaiciyar dankalin turawa, dafa shi cikin kayan aikinsu; sabo ne tumatir; gilashin mara mai mai ko 2% kefir.
Contraindications ga abincin 1200 na kalori
- Don haka, cin abinci na kalori na 1200 ba shi da contraindications, tunda babu tsauraran hani a ciki wanda zai iya tasiri sosai ga yanayin jiki. Kuna buƙatar kawai yin menu, zaɓi samfuran, la'akari da halaye na mutum da bukatun jiki.
- Gaskiya ne, a cikin tsarkakakkiyar sigarsa, ba a ba da shawarar wannan abincin ga mata masu juna biyu, yayin shayarwa, matasa. A waɗannan yanayin, jiki yana buƙatar ƙarin ƙarfin makamashi fiye da shawarar ta hanyar fasaha. Idan kun kasance ɗaya daga cikin waɗannan rukunan, kafin fara cin abinci bisa ga ka'idojin hanyar, tuntuɓi likitan ku don ƙayyade adadin kuzarin da kuke buƙata kai tsaye. Wajibi ne a yi la'akari da duk yanayin yanayin jiki don zana menu wanda zai taimaka ba kawai rage nauyi ba, amma kuma ba zai cutar da lafiya ba, wanda yanzu yake da mahimmanci.
- Hakanan, yakamata waɗanda ke yin wasanni suyi biyayya ga babban hanyar calori mafi girma. Lokacin da kuka ƙona adadin adadin kuzari mai yawa saboda motsa jiki, ƙila ku sami rauni.
- Rayuwa da ka'idojin hanyar kalori 1200 na dogon lokaci na iya zama da wahala da cutarwa ga jiki. Tissueila za a iya shafar ƙwayar tsoka.
Fa'idodin Abincin Kalori 1200
Bari mu haskaka manyan fa'idodin abincin kalori 1200:
- Kuna iya cin kowane abinci a kowane lokaci na rana.
- Babu buƙatar ba da abincin da kuka fi so.
- Mutum na iya rayuwa cikakkiyar rayuwa ba tare da jin haushi, gajiya, rauni da sauran abubuwan ni'ima waɗanda ke halayyar hanyoyin abinci mai yawa, waɗanda ƙa'idodansu suka tanadi ƙarin tsauraran matakai.
- Jiki baya rasa abubuwan da ake buƙata. Babban abu kar ya wuce iyakar lokacin abincin da aka yarda dashi.
- Rashin nauyi, a matsayin ƙa'ida, yana tafi ba tare da matsanancin yunwa ba.
Rashin dacewar cin abincin kalori 1200
- Wataƙila ma'auni, mai ma'ana ga mutane da yawa, rashin lahani na abinci na calorie 1200 shine buƙatar ci gaba da duba teburin kalori. Wannan na iya zama da wahala musamman lokacin amfani da jita-jita tare da abubuwa da yawa. Idan ka akai-akai kimanta samfurori da ido, sakamakon bin ƙa'idodin wannan hanya bazai zama sananne ba. Don haka kuna haɗarin yin kuskure kuma ku raina abincin.
- Hakanan, cin abincin kalori 1200 bazai dace da mutanen da ke ƙoƙari su rasa nauyi da sauri ba kuma suna son rasa, ka ce, kilogram 6-7 a cikin mako guda kawai. Lokacin lissafin adadin kuzari, tare da farko ba nauyi mai yawa ba, da alama zaku rasa kilogram da yawa akan tsawon lokacin cin abincinku, ma'ana, a cikin wata daya.
Sake sake cin abincin 1200
Idan kanaso ku kara rage kiba kan irin abinci iri daya, zaku iya yin hakan. Amma bayan, aƙalla, hutun wata ɗaya daga ranar abincin ya ƙare. Yayin hutun abinci, kuna buƙatar cin adadin kuzari da yawa, wanda ba ya nufin yawan cin abinci gaba ɗaya (akasin haka, yi ƙoƙari ku guji wannan). Ta bin ka'idoji na abinci mai ma'ana da rashin ƙin amfani da adadin kuzari da aka ba da shawara, da alama za ku sami damar canza jikin ku ɗan ƙarami lokacin da ba ku cikin abincin.