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ʻO ka lilo ʻana o ke kaupaona a 5 kg i 10 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 1200 Kcal.
ʻO 1200 calories kahi ala hoʻemi paona maikaʻi loa. Me kahi papa kuhikuhi i hoʻolālā maikaʻi ʻia, hiki iā ʻoe ke lilo i ke kaumaha me ka lawe ʻole ʻana i ke kino i kahi kūlana koʻikoʻi. Makemake ʻoe e lilo ma kahi o hoʻokahi kilokani (a ʻoi aʻe paha) i kēlā me kēia pule a manuahi e koho i nā huahana āu e hoʻohana ai? A laila, ʻo kēia meaʻai ponoʻī kou ola ma ke ala i ke ʻano kino o kāu mau moeʻuhane. A inā ʻoi aku ka nui o ke kaumaha ma mua o ka maʻamau, a laila ʻoi aku ka wikiwiki o ke kaʻina o ka lilo ʻana o ke kaumaha.
1200 koi koi calorie
E like me kou e ʻike ai mai ka inoa o kēia hana, pono ʻoe e ʻai ma kahi o 1200 mau calorie i kēlā me kēia lā e lilo kaupaona. Nui a hewahewa nā pākaukau kalori ma ka upena. Hōʻike ka hapa nui i ka waiwai kūpono o ka huahana ʻaʻole wale nō, akā i kahi kīʻaha holoʻokoʻa hoʻi. E paʻi iā lākou iho, a hele!
No ke aha pololei kēia helu? ʻO kēia nui o nā calorie, e like me ka hopena o nā mea akeakamai kaulana, ua lawa ia e lilo ke kaupaona a ma ka manawa like ʻaʻole e hoʻopilikia i ka hana maʻamau o ke kino. ʻAʻole ʻoe e hoʻoweliweli i ke kino me nā kapu ʻoi loa, a ma hope, e like me kou ʻike, ke kino, i ka ʻaoʻao ʻē aʻe, ke kuhi nei i ka hoʻomaka ʻana o nā manawa pōloli, me ka nui o ka meaʻai, hoʻāʻo e hōʻiliʻili i nā kilokika hou no kahi lā ua.
ʻO ka hoʻohaʻahaʻa haʻahaʻa o ka lawe calory no kahi manawa lōʻihi lōʻihi hiki ke alakaʻi i ka pāpā ʻana o ka metabolism a me ka hana ʻana i nāʻiʻo muscle. ʻAʻohe o ka ikaika o ke kino i kēia hihia a hoʻāʻo e kiʻi iā ia mai kahi e hiki ai.
Hiki iā ʻoe ke ʻai i nā meaʻai āpau ma ka papa calorie 1200. Akā, ʻoiaʻiʻo, pono ʻoe e hoʻokumu i kāu papaʻai i nā meaʻai olakino, haʻahaʻa haʻahaʻa. Inā makemake ʻoe e ʻai i kāu mea momona punahele, e ʻae iā ʻoe iho i kahi mea liʻiliʻi.
E hana i ka papa kuhikuhi ma ke ʻano i hiki ke māʻona ke kino me nā mea e pono ai no ka hana maʻamau, kahi e huki ai mai ka meaʻai. ʻO ka lilo ʻana o ke kaupaona ma ka ʻai ʻana, no ka laʻana, kekahi mau mea momona, e kūleʻa paha ia, akā ʻo kēia taktika nā manawa āpau e alakaʻi i ke kino i ka nele o nā mea pono a, a ʻo ka hopena, hoʻonāukiuki i kahi hana maikaʻi ʻole i kāna hana. ʻO ke kūpono, e noho ana ma ka papa ʻaukā he 1200 calorie, pono ʻoe e hoʻolālā i kāu papaʻai i mea e lohi ai nā mea momona i ka papa kuhikuhi i kēlā me kēia lā ma kahi o 55%, nā protein pono - 15%, a me 30% - momona. Eia kekahi, ʻo ka pono nui o nā momona e pili ana i nā mea kanu, ʻoiai aia kekahi mau holoholona - 3-5%.
He ʻōlelo aʻoaʻo e ʻai i ka hakina. ʻAʻole ia e kōkua i ka mālama ʻana i nā hana metabolic, akā pale pū kekahi i ka manaʻo pololi. No ka lōʻihi o ka ʻai 1200 calorie, ʻaʻole paipai nā poʻe loea i ka noho ʻana ma nā ʻāpana ikehu no 30 mau lā.
E ʻike pono, ma kahi o nā mea inu i kou manaʻo (ʻae ʻia ka inu ʻole a me ka kofe i inu ʻole ʻia i kēlā me kēia nui), pono ʻoe e inu a 2 liters o ka wai maʻemaʻe i kēlā me kēia lā.
Ke puka ʻoe i waho o kēia ʻōnaehana meaʻai, pono ʻoe e hoʻonui mālie i ka lawe ʻana o ka calorie. ʻAʻole pono e hoʻonui i ka helu o nā calorie o kēlā me kēia lā e nā ʻoi aku o 150-200 wae i kēlā me kēia lā. ʻOi aku ka maikaʻi, hana ia i kēlā me kēia pule a nānā i kou kaupaona, ma hope o ka helu ʻana i kāu lawe ʻana i ka calorie, i hiki ʻole ke ʻoi aku. He mea nui nō hoʻi e hoʻomaopopo e hoʻoliʻiliʻi i ka makaʻu o ka loaʻa hou ʻana o nā paona i lilo ma o ka hoʻoikaika ʻana i ka papaʻai, ʻoi aku ka maikaʻi o ka hoʻolauna ʻana i nā caloriu hou ma o ka hoʻohui ʻana i nā meaʻai e komo pū ana me nā proteins wīwī a me nā huaʻaleʻa hoʻokuʻu lōʻihi (ma mua o nā mea momona, muffins, nā mea inu kō. , etc.).).
Laʻana Meaʻai ma ka 1200 ʻai calorie no 10 mau lā
1 la
ʻAi kakahiaka: kahi ʻāpana o ka berena rai, pālahalaha lahilahi ʻia me ka waiūpaka, me nā ʻāpana o ka waiū paakiki momona momona a me ka ham; kahi hapa o ke kāloti a me ka salakeke kāpeti i kāpīpī ʻia me ka wai lemon a me ka aila mea kanu.
Mea ʻai māmā: tī a kope paha me ka waiū me ka meli a me kō (ʻoi aku ka koho mua).
ʻO kaʻaina awakea: a i 100 g o kaʻiʻo moa i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; kekahi mauʻuala, hiki ke hoʻāla ʻia me nā kulu ʻelua o ka aila mea kanu; kī ʻōmaʻomaʻo.
Mea ʻaina awakea: yogurt momona momona me ka ʻole o nā mea hoʻohui a i ʻole kefir.
ʻO kaʻaina awakea: ma kahi o 200 g iʻa i hoʻomoʻa ʻia; ʻo saladi me ke kāpena keʻokeʻo, nā greens like ʻole, kukama, ʻono ʻia me ka wai lemon.
2 la
Kakahiaka: 1 hua moa, i hoʻomoʻa ʻia a i palai ʻia me ka ʻole o ka aila; he apana palaoa rai; ʻōmato; Kope kī.
Mea ʻai māmā: ʻāpala.
ʻO kaʻaina awakea: kahi ʻāpana o ka moa moa momona momona me nā mea kanu; kukama-kāpena salakeke me ka wai lemona a me ka aila mea kanu.
Mea ʻai ahiahi: kī tī me ka lemon a me kahi meli maoli.
ʻO kaʻaina awakea: ka umauma moa i hoʻolapalapa ʻia a 150 g.
3 la
ʻAina kakahiaka: kahi pōpō liʻiliʻi (a i 100 g) me kāu hoʻopihapiha punahele; Wai 'alani.
Mea ʻai māmā: kī ʻōmaʻomaʻo me ka meli.
ʻO kaʻaina awakea: kahi ʻāpana o ka iʻa iʻa i paila ʻia a i hoʻomoʻa ʻia i ka hui o nā lau lettuce a me nā mea kanu like ʻole, i hoʻowali ʻia me ka aila ʻoliva a me ka nī balsamic.
Mea ʻai ahiahi: ʻōpala i hoʻomoʻa ʻia.
ʻO kaʻaina awakea: ma kahi o 100 g o ka ate o ka pipi i hoʻolapalapa ʻia a me 2 tbsp. l. kuke ʻia i ka wai i ka palaoa.
4 la
ʻO ka ʻaina kakahiaka: kahi kīʻaha o ka yogurt maoli me ka meli a me ka punetune o ka oatmeal (a i ʻole muesli kō ʻole ke kō); tī.
Mea ʻai māmā: ʻalani a i ʻole 2-3 tangerines.
ʻO kaʻaina awakea: ʻelua mau punetēpō o ka laiki i hoʻolapalapa ʻia a me ka lawelawe ʻana o ka saloma kukama-kōmato.
Mea ʻai ahiahi: kī tī a kope a me ʻelua mau ʻāpana o ka waiū paakiki momona momona (a i ʻole ma kahi o 100-120 g o ka tī liʻiliʻi momona momona).
ʻAina awakea: sausage paila momona momona; 1 tbsp l. nā peʻa ʻōmaʻomaʻo a me ka nui o ka buckwheat a i ʻole ka porridge ʻē aʻe i kou manaʻo.
5 la
ʻAina kakahiaka: kahi omelet o nā hua manu ʻelua me nā mea kanu; Kope kī.
Mea ʻai māmā: ʻāpala.
ʻO kaʻaina awakea: kahi ʻāpana o nā iʻa i hoʻolapalapa ʻia a me kekahi mau punetēpō o ke kāloti i kālai ʻia a me ka salakeke kāpeti i kāpīpī ʻia me ka meaʻai balsamic.
Mea ʻai ahiahi: kahi lima liʻiliʻi o nā ʻōpelu maloʻo a me ke kī.
ʻO kaʻaina awakea: ka sāleta o ka kāpī hou, nā ʻōmato, nā kukama, nā mea kanu, i hoʻowali ʻia me ka wai lemon a me ka aila mea kanu.
6 la
ʻAi kakahiaka: toast, hamo ʻia me ka bata a lahilahi; he kīʻaha kī.
Mea ʻai māmā: he kīʻaha o ka wai ʻāpala hou i hou ʻia.
ʻAina awakea: 2 tbsp l. ʻo kāu porridge punahele a hiki i ka 100 g o ka umauma moa i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; tī a kope paha.
Mea ʻai ahiahi: ma kahi o 150 ml o ka yoghurt maoli me ka ʻole o nā mea hoʻohui.
ʻO kaʻaina awakea: kāloti a me ka letus, i hoʻowali ʻia me ka aila ʻoliva a me ka wai lemona; ma kahi o 50 g o ka tī momona momona; tī.
7 la
ʻAina kakahiaka: kahi pola o ka millet porridge me ka piha lima o kāu mau hua punahele; Kope kī.
Mea ʻai māmā: peach nui.
ʻO kaʻaina awakea: he pā o ka pickle vegetarian; kekahi mau punetēpō o ka salakeke bele pepa, kāpī keʻokeʻo a me nā greens like ʻole, kāpīpī ʻia me ka aila mea kanu; tī.
Mea ʻai ahiahi: kahi kīʻaha o kefir momona-momona.
ʻO kaʻaina awakea: kahi ʻāpana (a i 80 g) o ka moa hoʻopiha, hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; kekahi kāpena kāpena a me tī.
8 la
ʻO ka ʻaina kakahiaka: ka porridge raiki i hoʻolapalapa ʻia i ka wai; kahi ʻāpana o ka tī paʻakikī a me kahi ʻāpana liʻiliʻi o ka palaoa a i ʻole ka palaoa rai; tī a kope paha me ka waiū.
Mea ʻai māmā: pea.
ʻO kaʻaina awakea: ka sapiʻi kāpena sorrel-based (2 mau ladles liʻiliʻi); a i ka 100 g o nā iʻa iʻa i hoʻolapalapa ʻia; kukama a me kōmato; he kīʻaha o ka compote momona.
Mea ʻai ahiahi: kefir a i ʻole yogurt maoli me ka ʻole o nā mea hoʻohui (a i ka 200 ml).
ʻO kaʻaina awakea: he mau punetēpu o ka pasta paʻakikī, i hoʻowali ʻia me ka piha lima o ka waiū paakiki paʻalulu; arugula a me letusce, ʻono ʻia me nā kulu ʻelua o ka aila ʻoliva.
9 la
ʻAina kakahiaka: nā hua moa i hoʻomoʻa ʻia mai nā hua moa ʻelua; he apana palaoa rai; 100 g salakeke mea kanu a me kahi kīʻaha koko.
Mea ʻai māmā: a hiki i 200 g o ka letus (kona mau ʻāpana: ka kānana kēpau, nā ʻōmato hou, kāpī keʻokeʻo); hapalua kīʻaha o ka yogurt maoli a me ka tangerine.
ʻO kaʻaina awakea: kahi pola o ka beetroot, kahi e hiki ai iā ʻoe ke hoʻohui i kekahi mau ʻuala; ʻelua mau ʻōlani kāpelu a me nā mea kanu non-starchy (a i ka 200 g) e like me kou ʻono; tī a kope paha.
Palekana, he ʻāpala.
ʻO kaʻaina awakea: a i 150 g o ka iʻa i hoʻolapalapa ʻia a hoʻomoʻa ʻia paha; kahi ʻāpana o ka berena rai a me nā citrus no ka mea hoʻonoe.
10 la
ʻAi kakahiaka: 2 mau ʻāpana berena rai (hiki ke ʻai ʻia i kekahi me ka Jam a me ka Jam, a ʻo ka lua me ka ʻāpana lahilahi o ka ham a i ʻole ka ʻiʻo wīwī); 150 g o ka kukama a me ka salakeke kōmato me ka aila ʻoliva; he kīʻaha koko.
Mea ʻai māmā: ma kahi o 150 ml o kefir momona momona me ka hoʻohui o ka punetune o ka oat bran.
ʻO kaʻaina awakea: kahi ʻāpana o ka sopeta potato momona momona momona me ka hoʻohui o nā mea kanu non-starchy ʻē aʻe; 100 g pākeke i hoʻomoʻa ʻia; a hiki i 200 g o ka salakeke apple-celery-kāloti; 250 ml o ka waiū momona momona.
Mea ʻai ahiahi: 1 kiwi a ma kahi o 200 ml o ka yogurt unsweetened homemade.
ʻO kaʻaina awakea: ʻelua mauʻuala waena, kuke i kā lākou lole; kōmato hou; he kīʻaha momona-ʻole a 2% kefir paha.
Hoʻohālikelike i ka ʻai 1200 calorie
- No laila, ʻaʻohe contraindications i ka ʻai calorie 1200, no ka mea ʻaʻohe pāpā paʻa i loko o ia mea e hiki ke hoʻopilikia nui i ke kūlana o ke kino. Pono ʻoe e hana i kahi papa inoa, koho i nā huahana, e noʻonoʻo i nā ʻano pilikino a me nā pono o ke kino.
- ʻOiaʻiʻo, i kona ʻano maʻemaʻe, ʻaʻole koi ʻia kēia papaʻai no nā wahine hāpai, i ka wā o ka hānai ʻana, nā ʻōpio. I kēia mau hihia, koi ke kino i nā anakuhi ʻoi aku ka nui ma mua o ka mea i koi ʻia e ka ʻenehana. Inā pili ʻoe i kekahi o kēia ʻano, ma mua o kou hoʻomaka ʻana e ʻai e like me nā lula o ke ʻano, e kāhea i kāu kauka e hoʻoholo pono i ka nui o ka ikehu e pono ai. Pono e noʻonoʻo i nā nuances āpau o ka mokuʻāina o ke kino e huki i kahi papa kuhikuhi e kōkua ai i ka lilo wale ʻana o ka paona, akā ʻaʻole hoʻi e hōʻeha i ke olakino, ka mea nui i kēia manawa.
- Eia kekahi, e mālama i kahi ala o ka calorie kiʻekiʻe e ka poʻe e pāʻani i nā haʻuki. Ke puhi ʻoe i nā nui o nā calorie ma muli o ka hoʻoikaika kino, ʻike paha ʻoe i ka nāwaliwali.
- ʻO ka noho ʻana i nā lula o ka hana 1200 calorie no ka manawa lōʻihi hiki ke lilo i paʻakikī a hoʻopōʻino hoʻi i ke kino. Hoʻopilikia ʻia paha ke ʻano o ka mākala.
Nā pono o ka 1200 Calorie Diet
E hoʻokalakupua i nā mea nui o ka papa calorie 1200:
- Hiki iā ʻoe ke ʻai i nā meaʻai i kēlā me kēia manawa o ka lā.
- ʻAʻole pono e haʻalele i kāu meaʻai punahele.
- Hiki i ke kanaka ke ola i kahi ola holoʻokoʻa holoʻokoʻa me ka ʻole o ka huhū, ka luhi, nāwaliwali a me nā leʻaleʻa ʻē aʻe i ʻike ʻia i nā ʻano hana hānai, nā rula e hāʻawi ai i nā kapu ʻoi aku ka paʻakikī.
- ʻAʻole nele ke kino i nā mea pono. ʻO ka mea nui ʻaʻole i ʻoi aku i ka nui o ka wā ʻai i ʻae ʻia.
- ʻO ka lilo ʻana o ke kaupaona, ma ke ʻano he rula, hele aku me ka manaʻo ʻole o ka pōloli.
Nā mea maikaʻi ʻole o ka papa ʻa 1200 kalori
- Malia paha ʻo ke kaumaha, ʻike ʻia no nā mea he nui, ka hemahema o ka 1200 calorie ʻai ka pono e nānā mau i nā papa kaloli. Hiki ke paʻakikī kēia i ka hoʻohana ʻana i nā kīʻaha me nā mea ʻai he nui. Inā loiloi pinepine ʻoe i nā huahana ma ka maka, ʻaʻole ʻike ʻia ka hopena o ka hahai ʻana i nā lula o kēia ʻano. No laila pilikia ʻoe i ka hana hewa a me ka hoʻohaʻahaʻa ʻana i ka meaʻai.
- Eia kekahi, ʻaʻohe kūpono kahi papaʻai calorie 1200 no ka poʻe e hoʻāʻo e lilo i ke kaupaona me ka wikiwiki a makemake e lilo, e ʻōlelo, he 6-7 mau kilo i hoʻokahi pule wale nō. Ke helu ʻana i nā calorie, me ka nui o ka nui o ke kino i ka manawa mua, malia paha e lilo ʻoe i mau kilokilo ma mua o ka manawa o ka papaʻai holoʻokoʻa, ʻo ia hoʻi, i ka mahina.
Hoʻopau hou i ka 1200 calories
Inā makemake ʻoe e lilo i ka kaupaona ma ka papaʻai like, hiki iā ʻoe ke hana i kēia. Akā ma hope, ma ka liʻiliʻi, hoʻokahi mahina hoʻomaha mai ka lā i pau ai ka papaʻai. I ka wā hoʻomaha o ka papaʻai, pono ʻoe e ʻai i nā calorie he nui, ʻaʻole ia he manaʻo e ʻai nui loa (ma ka ʻaoʻao ʻē, e hoʻāʻo e hōʻalo i kēia). Ma ka mālama ʻana i nā lula o ka papaʻai pono a ʻaʻole ʻoi aku i ka ʻai o ka calorie i manaʻo ʻia, hiki paha iā ʻoe ke hoʻololi hou i kou kino ke ʻaʻole ʻoe ma ka papaʻai.