Contents
ʻO ka lilo ʻana o ke kaupaona a 3 kg i 14 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 1400 Kcal.
Ua helu nā Nutritionists me ka hoʻohana ʻana o ka ikehu i kēlā me kēia lā o 1400 calories, hiki iā ʻoe ke lilo i 5-6 paona keu i kēlā me kēia mahina. Ma ia papaʻai, ʻaʻole ʻoe e ʻike i ka pōloli a hoʻoweliweli i kou olakino.
Koina ʻai
ʻO ka 1400 Calorie Rule hiki iā ʻoe ke ʻai i kekahi meaʻai. Akā, i mea e hoʻolako ai i ke kino me nā mea e pono ai, pono e hoʻokomo i loko o ka ʻai ʻana i ka ʻiʻo lean a me ka iʻa, nā mea kanu a me nā mea kanu, nā huaʻai a me nā hua hua, ka waiū a me ka waiū ʻawaʻawa. E ho'ēmi i kaʻaiʻana i ka meaʻai wikiwiki, nā meaʻai maʻalahi, nā meaʻai i hoʻomoʻaʻia a me nā mea i kāluaʻia, ke kō, ka soda, ka waiʻona, nā wai kūlohelohe.
Paipai ʻia e ʻai i 5 mau manawa i ka lā, e hoʻolālā ana i ka papa kuhikuhi no laila ʻo ka ʻaina awakea ma kahi o 4 mau hola ma mua o ke pio ʻana. No laila ʻaʻole pilikia ia e hiamoe me ka ʻōpū hakahaka, ma mua iki o ka hoʻomaha ʻana o ka pō, hiki iā ʻoe ke inu i kahi inu waiū momona o ka momona momona.
Mai poina e inu i ka wai maʻemaʻe (1,5-2 liters i kēlā me kēia lā). ʻOi aku ka olakino o ka hoʻohui ʻana i ka meli maoli i ka tī a me ke kope ma kahi o ke kō.
Paipai ʻia e pili pono i kēlā ʻano papaʻai no 3-4 mau mahina. Inā pono ʻoe e hoʻemi iki i ke kaumaha, hiki ke hoʻemi ʻia ka papa papaʻai.
Inā ʻaʻole e hāʻule ke kaupaona i mau hebedoma he nui, e hoʻonui i nā calorie no 7-10 mau lā a ma kahi o ka 1800 mauehana ikehu, a laila e hoʻemi hou iā ia i 1400 calories. E ʻike ʻia nā hopena inā ʻoe e hana i nā hoʻomaʻamaʻa kakahiaka, Pilates a i ʻole yoga.
Ke puka ʻoe i ka papaʻai, e hoʻonui iki i kāu lawe ʻana i ka calorie a nānā i kou kaupaona. Ma hope o ka lilo ʻana o ke kaupaona, pono ʻoe e kiʻi i ka manaʻo gula - ka ʻike o ka calorie o kēlā me kēia lā, kahi e kūpaʻa ai nā mea hōʻike ke kaupaona.
ʻO kahi laʻana o kaʻai calorie 1400 no ʻelua mau pule
Day 1
Kakahiaka: pancake zucchini (150 g); ka hapalua o ke aniani o ka apricot a me ke kāloti hou; hua moa i hoʻolapalapa ʻia; inu chicory me ka waiū.
Mea ʻai māmā: hoʻomoʻa ʻia i ka ʻāpala i hoʻomoʻa ʻia me ka tī momona momona; yogurt maoli (150 ml).
ʻO kaʻaina awakea: pola (ma kahi o 250 ml) ka paukena-kāloti karoti me nā ʻōmato, ka pepa bele, nā mea kanu; 150 g salmon fillet i hoʻomoʻa ʻia ma lalo o nā apo onioni; saladi o ka asparagus mahu a me nā kāloti hou (100 g), i hoʻowali ʻia me ka yogurt maoli a i ʻole kefir; he kīʻaha kīʻaha blueberry.
Mea ʻai ahiahi: maiʻa; 120 g muesli, hoʻowali ʻia me ka yogurt; kī ʻōmaʻomaʻo.
ʻO kaʻaina awakea: kebab moa (100 g); saladi o nā kōmato, bele bele, nā mea kanu (150 g).
Day 2
ʻAina kakahiaka: porridge raiki (100 g); i hoʻomoʻa ʻia a iʻa i paila ʻia (50 g); keʻokiʻana i nā mea kanu non-starchy (100 g); koko me ka waiū.
Mea ʻai māmā: nā huaʻai a me nā hua saladi (150 g), me nā strawberry a me hoʻokahi maiʻa waena.
ʻO kaʻaina awakea: sup broccoli puree (250 ml); 100 gram steak pipi (kuke me ka momona ʻole); saladi o steamed cauliflower, ʻōmaʻomaʻo ʻōmaʻomaʻo a me ka radish e kaupaona ana 150 g (e hoʻohana i ka waiū waiū fermented no ka lole); prote compote.
Mea ʻai ahiahi: pear; hapalua kīʻaha o ka yogurt momona-momona.
ʻO kaʻaina awakea: moussaka (eggplant i hoʻomoʻa ʻia i ka umu, peppers bele, cauliflower, ʻakaʻakai a me 100 g pipi pipi); tī.
Day 3
ʻAi kakahiaka: kaʻuala i hoʻolapalapa ʻia (100 g); kukama a i ʻole ka ʻōmato; 150 g carpaccio mai salona a me nā mea kanu; he kīʻaha koko me ka waiū momona momona.
Mea ʻai māmā: he ʻāpala i hoʻomoʻa ʻia a me ke kīʻaha o ka yogurt momona momona.
ʻAina awakea: pola kīʻaha pī; 200 g i hoʻomoʻa ʻia i loko o nā tumato (hoʻopiha: kahi hui o ka pipi o ka ʻāina, laiki a me nā ʻakaʻaka); he kīʻaha momi a me ka ʻāpala compote.
Mea ʻai ahiahi: 70 g o nā hua maloʻo; limu me ka lemona.
ʻO kaʻaina awakea: 100 g protein a me ʻōpelu ʻōpelu; lau lettuce; tī me 1 tsp. meli.
Day 4
ʻAina kakahiaka: alelo pipi i hoʻolapalapa ʻia (70-80 g); limu (150 g); he kīʻaha wai ʻapelika.
Mea ʻai māmā: nā hua waina (150 g); tī me ka meli a i ʻole ka jam.
ʻO kaʻaina awakea: sup cabbage mea ʻai (250 ml); 200 g casserole (e hoʻohana i ka broccoli a me nā ʻiʻo minced wīwī); 100 g salakeke daikon me nā mea kanu (hiki iā ʻoe ke kau me ka yogurt a i ʻole kefir); he kīʻaha o ka gooseberry compote.
Mea ʻai ahiahi: ʻāpala; yogurt momona momona (120 ml).
ʻO kaʻaina awakea: kahi ʻāpana o kaʻiʻo momona (100 g); 150 g salake totoma-kukama kāhiko ʻia me ka yogurt; kī rosehip.
Day 5
ʻO ka ʻaina kakahiaka: 200 g o ka palaʻai pala pala pala, ka waiū wai momona momona a me nā hua manu; 100 g pea a me ka salakeke apple; 150 ml maiʻa hou a me kiwi; he kīʻaha latte.
Mea ʻai māmā: ʻōpala i hoʻomoʻa ʻia i hoʻopiha ʻia me nā currants; 150 g curd me ka yogurt.
ʻAina awakea: 250 ml sup me ka moa hoʻopiha moa; 200 g kaomi palaoa (hoʻopiha: laiki, kāloti, ʻakaʻakai a me nā pipi momona o ka ʻāina); ʻōmato; wai ʻalani (200 ml).
Mea ʻai ahiahi: 70 g o nā prun; limu me kahi ʻāpana o ka lemona.
ʻO kaʻaina awakea: 100 g o nā iʻa iʻa iʻa ʻia; peas ʻōmaʻomaʻo (100 g); kī me ka waiū.
Day 6
ʻAi kakahiaka: kaʻuala i hoʻomoʻa ʻia (150 g); 100 g salakeke o nā beets a me nā pī ʻōmaʻomaʻo, i hoʻowali ʻia me ka wai lemona; ka hapalua kīʻaha o ka wai pomeraite; tī / kope me ka waiū.
Mea ʻai māmā: maiʻa.
Lunch: 250 ml o ka sup kohlrabi; iʻa iʻa i kohu ʻia i ka wai kōmato (150 g); 100 g hui o zucchini, kāloti a me nā ʻaka; compric apricot maloʻo.
Mea ʻai ahiahi: ka momi a me ka hapalua o ke kīʻaha o ka yogurt momona momona.
Kaʻaina awakea: 100 g ʻiole lāpaki i ʻōpala i ka yogurt; 150 g salakeke o ke kāpeti Kina, ka dill, ka arugula a me ka kālika.
Day 7
ʻO ka ʻaina kakahiaka: 150 g omelet (hua manu keʻokeʻo, fungus a me nā mea kanu); kukama; kāloti a me ka wai ʻāpala (150 ml).
Mea ʻai māmā: 120-130 g o ka curd momona momona me ka ʻāpala ʻokiʻoki; Kī me ka lemon.
ʻAina awakea: 250 ml o ka sup cabbage ʻōmaʻomaʻo; 150 g pipi dolma (pīpī wiwi, laiki, ʻaka); sāleta kohlrabi, radish, yogurt momona momona (100 g).
Mea ʻai ahiahi: ʻalani; kefir (200 ml).
ʻO kaʻaina awakea: 150 g pudding curd me ka milo; kāloti kālika a me ka salakeke yogurt (150 g); tī.
Day 8
ʻAina kakahiaka: 70-80 g o ka lelo pipi i hoʻolapalapa ʻia; saladi (kukama me ka letus) i hoʻowali ʻia me ka yogurt maʻamau; wai apricot; kope me ka waiū.
Mea ʻai māmā: 2 kiwi liʻiliʻi; ʻapu momona momona (120 g).
ʻAina awakea: 250 ml o ka champignon i hoʻomoʻa ʻole ʻia a me nā noodles i hoʻomoʻa ʻia; pipi i hoʻomoʻa ʻia a hoʻomoʻa ʻia (100 g); 150 g kālai kukama, ʻōmato; compric apricot maloʻo.
Mea ʻai ahiahi: maiʻa; kī ʻōmaʻomaʻo.
ʻO kaʻaina awakea: ka umauma moa i hoʻolapalapa ʻia (100 g); nā mea kanu non-starchy i ʻōpala (150 g); kī me ka waiū.
Day 9
ʻAina kakahiaka: ka hua moa i paila ʻia; 150 g salakeke o ka ʻōpala i hoʻolapalapa ʻia, kukama a me ka milo, i hoʻowali ʻia me ka yogurt.
Mea ʻai māmā: 120 g o ka tī liʻiliʻi me ka ʻāpala; tī.
ʻO kaʻaina awakea: pola o ka cod a me nā mea kanu meaʻai; kahi ʻāpana o ka casserole cauliflower, pipi pipi a me nā mea kanu (130 g); kōmato hou; wai cranberry (aniani).
Mea ʻai ahiahi: maiʻa; yogurt momona momona a i ʻole kefir (150 ml).
ʻO kaʻaina ahiahi: pipi pipi (100 g); 130-150 g o sauerkraut vinaigrette, nā mea kanu i hoʻolapalapa ʻia (kaʻuala, kāloti, beets), ʻaka, nā mea kanu, kāpīpī ʻia me ka aila mea kanu; tī me ka waiū momona momona.
Day 10
ʻO ka ʻaina kakahiaka: 100 g casserole o ka protein hua manu, onionio, kōmato a me nā keleka; kahi ʻāpana o ka tī ma ka palaoa a pau; 150-200 ml o ka wai kāloti.
Mea ʻai māmā: ʻalani; 200 ml cocktail (whip kefir me kiwi).
ʻO kaʻaina awakea: pola kīʻaha me nā hua, nāʻuala, nā aʻa a me nā ʻaka; 100 g piha o ka hake a i ʻole nā iʻa i hoʻomoʻa ʻia ma lalo o nā apo onioni; 150 g o ka saladi lauʻai starchy ʻaʻahu ʻole ʻia me ka yogurt; compote ʻulaʻula.
Mea ʻai ahiahi: maiʻa; ka waiū a me ka cocktail cocktail (200 ml).
ʻO kaʻaina awakea: 70-80 g o ka lelo pipi i hoʻolapalapa ʻia; 150 g salakeke o ka milo, nā kukama a me nā mea kanu (hoʻohana i ka yogurt a i ʻole kefir no ke kāhiko ʻana); kī ʻōmaʻomaʻo.
Day 11
ʻAi kakahiaka: pipi i hoʻolapalapa ʻia (100 g); 200 g o nā ʻoki mea kanu (kukama, bele bele, mea kanu, lettuce); he kīʻaha koko me ka waiū.
Mea ʻai māmā: pea a me ka hapalua kīʻaha o yogurt.
ʻO kaʻaina awakea: 250 ml sup noodle me nā mea kanu (hoʻohana i nā pepelu bele, kāloti, ʻōmato, nā mea kanu); 100g casserole (kāwili i ka ʻiʻo a me ka broccoli)
Mea ʻai ahiahi: a hiki i 70 g o kahi hui o nā hua waina a me nā nati; kī ʻōmaʻomaʻo me ka lemona.
ʻO kaʻaina awakea: 100 g floet fillet i hoʻopaʻa ʻia i ka wai kōmato; ka palaʻai ʻana o ka pepa a me ka lettuce (150 g); tī.
Day 12
ʻAi kakahiaka: kahi sanwī i hana ʻia mai kahi ʻāpana o ka berena a me ka waiū momona momona; wai ʻalani (150 ml); kōmato hou; tī me 1 tsp. meli.
Mea ʻai māmā: ʻōpala i hoʻomoʻa ʻia a me ka hapalua kīʻaha o yogurt me nā cereala.
ʻAina awakea: kāpena kāpena ma sauerkraut (250 ml); pākī pākī (100 g), ʻōpala me nā ʻāpana kōmato a me nā mea kanu; 150 g salakeke kohlrabi a me nā greens, i hoʻowali ʻia me ka wai lemona; compric apricot maloʻo.
Mea ʻai ahiahi: 70 g o nā hua maloʻo a me ke kīʻaha kī.
ʻO kaʻaina awakea: nā meatballs pipi momona momona me ka ʻomato (100 g); vinaigrette (150 g); 200 ml o ka inu chicory me ka ginseng.
Day 13
ʻAina kakahiaka: 70 g o ka lelo pipi i hoʻolapalapa ʻia; 150 g salakeke, me nā beets i hoʻolapalapa ʻia a me nā peʻa ʻōmaʻomaʻo; 150 ml wai maiʻa; koko me ka waiū.
Mea ʻai māmā: maiʻa; cocktail o kefir a me nā strawberry (200 ml).
ʻO kaʻaina awakea: 250 ml ka hupa ʻole i hana ʻole ʻia i hana ʻia mai nā tumato, nā ʻaka, nā kelena, nā pepa bele, nā mea kanu; 100 g o ka umauma moa i hoʻomoʻa me nā ʻalalā; 150 g o kā Pekina kāpena salakeke, nā mea kanu, kukama, yogurt momona momona; compote (200 ml).
Mea ʻaina ahiahi: pear a me rosehip decoction.
ʻO kaʻaina awakea: 100 g casserole (e kāwili i ka cauliflower me ka pipi o ka ʻāina); 150 g lettuce (hoʻohana mākou i ka ʻōmato, kukama a me nā mea kanu); tī me 1 tsp. meli.
Day 14
ʻO ka ʻaina kakahiaka: kahi ʻāpana o ka berena (30 g) me 50 g o nā salemona paʻakai liʻiliʻi; 150 g o nā mea kanu non-starchy; 150 ml o ka wai ʻalani.
Mea ʻai māmā: 2 kiwi a me ka curd momona momona (120 g).
ʻO kaʻaina awakea: 250 ml o ka sup, i hoʻopili ʻia me nā kāloti, nā ʻōmato, zucchini, nā mea kanu; 100 g o ka mīpala pipi; nā pīni ʻōmaʻomaʻo mahu (130-150 g); 200 ml o ka compune prune.
Mea ʻai ahiahi: ʻāpala; 120 ml yogurt momona momona.
ʻO kaʻaina awakea: nā hua moa i hoʻolapalapa ʻia (2 pcs.), Hoʻopiha ʻia me nā ʻalalā; 150 g salakeke o nā kāloti kuʻi, kohlrabi, kāpīpī ʻia me ka aila mea kanu a me ka wai lemona; kī me ka waiū.
palapala aie… Ma mua iki o ka manawa hiamoe, inā pōloli ʻoe, inu i 1% a i ʻole kefir momona momona (a hiki i 200 ml).
Kū'ē
- ʻO nā wahine hāpai a me nā lactating, nā keiki, nā ʻōpio, nā ʻelemākule, a me nā mea ʻālapa a me nā poʻe e hana ana i ka hana kino a i ʻole ka noʻonoʻo pono ʻole e ukali i ka papaʻai 1400 calorie.
- ʻOi aku ka maikaʻi o ka lilo ʻana o ke kaupaona ma lalo o ka nānā a ke kauka inā ʻo 20 a ʻoi paha nā kilokika keu o kāu kaupaona mua ma mua o ka maʻamau. Oe (ma ka liʻiliʻi loa i ka hoʻomaka o ka lilo ʻana o ke kaupaona) e pono i nā anakahi ikehu ma mua o ka paipai ʻia e ka ʻenehana.
Nā pono o ka 1400 Calorie Diet
- Hiki iā ʻoe ke hoʻopau i ka papaʻai e like me kou makemake. ʻAʻole pono ia e kāpae i kāu mau meaʻai punahele, ʻoiai ka palaoa a me nā meaʻai momona, pono ʻoe e hoʻoliʻiliʻi i ka nui o nā mea hōʻino maoli a me nā calorie kiʻekiʻe.
- E hoʻopakele ʻoe i ka meaʻai pono Fractional mai nā hopena ʻoi loa o ka pōloli a, ʻo ka hopena, ka makemake e haʻalele i ke ala o ka lilo ʻana o ka kaumaha.
- ʻOi loa ka ʻike o ka calorie o ka papa kuhikuhi, ʻokoʻa ka ʻai ʻē aʻe. No laila, ʻaʻole ʻoe e alo i ka nāwaliwali, ʻoluʻolu ʻole, hoʻololi i ke ʻano a me nā ʻano like e hoʻohālikelike i ke kaʻina o ka lilo ʻana o ka kaumaha. Hiki iā ʻoe ke ola i ke ola piha, ʻoiai e ʻai ana i nā meaʻai ʻono a ʻano ʻokoʻa.
- E hoʻomohala ʻoe i kahi ʻano maikaʻi o ka ʻai ʻole no ka manawa lōʻihi.
Nā mea maikaʻi ʻole o ka papaʻai
- ʻO nā mea maikaʻi ʻole o ke ʻano he "1400 calories" i loko o ka ʻoiaʻiʻo ʻaʻole hiki ke kūpono i ka poʻe e ʻimi nei i nā hopena pohō wikiwiki.
- Hiki paha i ka poʻe hana maʻalahi ke hōʻoluʻolu i ka ʻai ʻana i nā meaʻai hakina ma muli o kā lākou papa hana.
- No ka papaʻai maikaʻi aʻe, pono ʻoe e mālama i ka makemake a me ke ahonui, e aʻo i nā pākaukau calorie a kūʻai i kahi pālākiʻu kīhini.
Hoʻopau hou i ka 1400 calories
Hiki iā ʻoe ke hoʻi i kēia papaʻai i kēlā me kēia manawa. ʻO ka mea nui e hoʻolohe i kou kino.