1500 ʻai calorie, 10 lā, -3 kg

ʻO ka lilo ʻana o ke kaupaona a 3 kg i 10 mau lā.

ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 1500 Kcal.

No ka poʻe makemake e lilo i ka kaupaona me ka wī ʻole a me ka hōʻoki ʻole ʻana i kā lākou papaʻai, ua hoʻomohala ʻia ka ʻai 1500 calorie. ʻO kēia ka helu o nā anakuhi ikehu e pono e hoʻopau ʻia i kēlā me kēia lā e ka poʻe e hoʻoholo e lilo ka paona i kēia ala. No laila, no kēlā me kēia lā ʻai 7, hiki iā ʻoe ke lilo i hoʻokahi a me ka hapalua i ʻelua kilokilo pono ʻole.

1500 koi koi calorie

Manaʻoʻiʻo nā Nutritionists e hoʻopau ke kanaka i 2000-2500 calories i kēlā me kēia lā. Aia kēia hōʻailona ma ke kaupaona, ke kāne, ka nohona, ke kūlana olakino, nā makahiki a me nā ʻano ʻē aʻe. Inā hōʻemi ke kanaka maʻamau i kā lākou heluʻai papaʻai i 1500 calories, e hoʻomaka lākou e lilo kaupaona. Ma ka laulaha, hoʻokumu ʻia kēia papaʻai i kēia ʻōlelo.

Ma ke ʻano he kānāwai, e lilo ana ke kaupaona ma o ka hōʻemi ʻana i ka ʻike calorie o ka papa kuhikuhi i kēia mea hōʻike me ka ʻole o ka hoʻololi ʻana i ka papaʻai. Akā i mea e pono ai ka 1500 calorieʻai e like me ka hiki a hōʻeha ʻole i ke olakino, koi ʻia e hana hou i kāu papa kuhikuhi ma kekahi ʻano.

Palena i kāu lawe momona. ʻOi aku ka maikaʻi o ka hōʻole ʻana i ka līlī, mayonnaise, nā mea momona momona a me kā lākou "hoa" ʻē aʻe. Eia nō naʻe, pono e waiho i kahi momona liʻiliʻi, ʻo ka momona momona ʻole, i ka papaʻai. Hāʻawi ʻia i kēlā me kēia lā e hoʻopau i 20 g o nā nati a hiki i 2 tbsp. l. ʻaila mea kanu.

He mea pono e 50% o kāu papa kuhikuhi he mau ʻōpelu kūpikipiki, ʻoiai e hoʻomaʻamaʻa ʻia e ke kino inā hiki. Ma kahi o 20% i lawe ʻia aku mai nā meaʻai protein momona a a i 30% mau i ka momona.

Paipai ʻia nā meaʻai kāhāhā me:

- laiki (ʻoi aku ka maikaʻi o ka brown), buckwheat;

- pasta paʻakikī;

- palaoa piha, palaoa bran;

- nā mea kanu ʻokoʻa (akā he malihini kipa mau kaʻuala ma kāu pākaukau);

- nā hua a me nā hua (koe wale no ka maiʻa, melon, hua waina).

ʻO nā huahana protein e hoaaloha:

- nā iʻa like ʻole (koe wale no ka salemona, kauʻu, paʻa paʻa);

- kaʻiʻo momona (ka umauma moa, ka lāpaki, ka pipi, ka puaʻa);

- nā hua manu;

- ka waiu a me ka waiu momona haʻahaʻa me ka ʻole o nā mea hoʻohui like ʻole.

No nā wai, ke koʻikoʻi, i ka hoʻohui i ka wai maʻamau, pono e hana ʻia i ke kī, nā decoctions lāʻau (hoʻāʻo e inu i nā mea āpau me ke kō ʻole).

Manaʻo ʻia e haʻalele loa i ka wā o ka ʻai calorie 1500, i ka hoʻohui ʻana i nā meaʻai momona i ʻōlelo ʻia, ua ʻōlelo ʻia mai nā ʻano mea ʻono a pau, ka palaoa keʻokeʻo, ka waiʻona, ka meaʻai wikiwiki a me nā huahana kiʻekiʻe-calorie.

Paipai ʻia nā mea ʻai e māhele. ʻAi ma ka liʻiliʻi 4 mau manawa i ka lā (ʻoi aku ka maikaʻi - 5). Pono ia, e like me ka mau, inu i 1,5-2 liters o ka wai maʻemaʻe. Paipai ʻia e ʻai i nā meaʻai i loko o ka nui o nā kāhūhā a hiki i nā hola 16-17. A ʻaʻole pono ʻoe e ʻai i ka meaʻai ma mua o ka hiamoe. Ma ka papaʻai calorie 1500, hiki iā ʻoe ke lilo i ka kaumaha ke hiki i ka hopena i makemake ʻia.

Ka papa kuhikuhi papaʻai

ʻO kahi laʻana o ka papaʻai calorie 1500 no 10 mau lā

Day 1

ʻAi kakahiaka: nā hua i hoʻolapalapa ʻia (2 pcs.); kukama a i ʻole ka ʻōmato; palaoa palaoa holoʻokoʻa, hamo ʻia me ka pala lahilahi o ka tī curd; Kī Herb.

Mea ʻai māmā: 150 g momona-momona a i ʻole 1% hale tī, kahi e hiki ai iā ʻoe ke hoʻohui i ke kinamona; maiʻa hapa.

ʻAina awakea: 2 tbsp l. buckwheat; 2 mau cutlets mai ka moa moa i hoʻomoʻa ʻia; kukama.

Mea ʻai ahiahi: 10 mau hua cashew.

ʻO kaʻaina awakea: ka saladi non-starchy mea kanu (250 g), ʻōpala ʻia me 1 tsp. ʻaila mea kanu; kaʻiʻo momona i hoʻolapalapa ʻia (a i 150 g).

Day 2

Kakahi kakahiaka: ʻoatmeal i ka wai (50 g o ka cereal maloʻo) me ka meli maoli a i ʻole ka hua huaʻai (1 tsp); he kīʻaha o ka lau nahele a i ʻole ka tī ʻōmaʻomaʻo.

Mea ʻai māmā: yogurt maoli (120 g); nā hua (150 g).

ʻO kaʻaina awakea: pasta paʻakikī (150 g mākaukau i hana ʻia); 100 g goulash hoʻopiha moa; kukama a me ka salakeke kōmato.

Mea ʻai ahiahi: casserole i hana ʻia mai ka waiū momona momona, nā huaʻai a i ʻole nā ​​berry (a i 150 g).

ʻO kaʻaina awakea: ʻelua mau punetēpu o ka salakeke Helene (kukama, pepa bele, ʻōmato, ʻoliva, tī feta); iʻa i hoʻomoʻa ʻia (a i 150 g).

Day 3

ʻO ka ʻaina kakahiaka: kahi omelet, i loaʻa i ʻelua mau hua a me nā mea kanu (hiki ke palai ʻia i ka 1 tsp o ka aila, a ʻoi aku ka maikaʻi - ʻūlū ʻia a i loko o ka pā palai maloʻo.

Mea ʻai māmā: ka palaoa a pau me ka palaoa lahilahi; he kīʻaha kī.

ʻAina awakea: hua moa i hoʻolapalapa ʻia; 200 ml hupa kupa, kuke me ka palai ʻole.

Mea ʻai ahiahi: ka ʻaila momona momona momona me kefir (150 g).

ʻO kaʻaina awakea: hoʻopiha iʻa iʻa i hoʻomoʻa ʻia (100-150 g) a me kahi salakeke o nā mea kanu ʻole starchy.

Day 4

Kakahi kakahiaka: 60 g oatmeal, kuke i 120 ml o ka waiū me kahi momona momona a hiki i 1,5% (hiki iā ʻoe ke hoʻohui i ka hapalua maiʻa a me ke kinamona i ka pā i hoʻopau ʻia e ʻono).

Mea ʻai māmā: rug croutons (a i 40 g); wai ʻalani hou i ʻomi ʻia (200 ml).

ʻO kaʻaina awakea: ratatouille, i hana ʻia mai kahi eggplant liʻiliʻi, hapa hapalua zucchini, hoʻokahi kōmato, 50 g ʻoki paʻi a i ʻole nā ​​tī kaha haʻahaʻa momona; a i ka 100 g o ka umauma moa i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; he kīʻaha o ka lau nahele a i ʻole ka tī ʻōmaʻomaʻo.

Mea ʻai ahiahi: 6-8 mau hua maloʻo; tī me 1 tsp. ka meli a me kahi ʻāpana o ka lemona.

ʻO kaʻaina awakea: hoʻopiha i ka pollock fillet a i ʻole nā ​​iʻa momona momona (e pili ana i 200 g); a hiki i 250 g o salakeke keʻokeʻo keʻokeʻo, kukama hou, nā mea kanu like ʻole a me kekahi mau kulu o ka aila mea kanu (ʻoi aku ka aila ʻoliva).

Day 5

ʻAi kakahiaka: ʻo ka palaoa i hoʻolapalapa ʻia i ka wai (lawe i ka 50-60 g o ka palaoa maloʻo); Kī me ka lemon.

Mea ʻai māmā: he kīʻaha o kefir momona momona a momona a me kahi pōpō palaoa wili.

ʻO kaʻaina awakea: 3-4 tbsp. l. pasta paʻakikī me ka hoʻohui o 1 tbsp. l. parmesan; 100 g o ka moa moa i hoʻolapalapa ʻia a i ʻole kohu ʻia; kōmapa a kukama paha.

Mea ʻai ahiahi: kaʻaila momona momona momona (a i 100 g) me 1 tsp. meli a i ʻole jam (jam).

ʻO kaʻaina awakea: ka moa moa momona momona (250 ml) a me ka palaoa 2-3 rye.

Day 6

ʻAi kakahiaka: ka laiki i hoʻolapalapa ʻia (ka nui o nā cereala maloʻo - ʻaʻole i ʻoi aku ma mua o 80 g); saladi o ka kukama, ʻōmato, kāpī keʻokeʻo, i hoʻowali ʻia me kahi aila ʻoliva liʻiliʻi.

Mea ʻai māmā: hua moa i hoʻolapalapa ʻia; nā beets i hoʻolapalapa ʻia, a hiki ke ninini ʻia me ka aila mea kanu.

ʻO kaʻaina awakea: ka cutlet iʻa i hoʻomoʻa ʻia ke kaupaona a 100 g a me 2-3 mauʻuala i hoʻomoʻa ʻia.

Mea ʻaina ahiahi: he mau lima o nā nati; tī.

ʻO kaʻaina awakea: hoʻopiha pipi i hoʻolapalapa ʻia (ma kahi o 100 g) a me ka pepa Bulgarian.

Day 7

Kakahiaka: 2 tbsp. l. kuke ʻia ka oatmeal i ka wai a i ʻole ka waiū momona momona; 6-7 pcs. nā apricots maloʻo a i ʻole nā ​​hua maloʻo ʻē aʻe, tī.

Mea ʻai māmā: he kīʻaha o ka yogurt hakahaka.

ʻO kaʻaina awakea: he pā o ka momona momona momona momona (haku mele: a hiki i 100 g o ka hoʻopiha pīpī pīpī, 1-2 uala liʻiliʻi, hapalua karoti, ʻehā hapaha onion, nā mea ʻala maoli a me nā mea ʻono).

ʻAina ahiahi: 150 g o ka tī momona momona a me kahi kīʻaha kīʻaha mea kanu (hiki iā ʻoe ke hoʻohui i 1 teaspoon o ka meli a i ʻole jam i ka hale tī a i ʻole tī).

ʻO kaʻaina awakea: salakeke o 100 g o ka umauma moa i hoʻolapalapa ʻia, ka nui like o ke kāpeti keʻokeʻo, 150 g kukama, nā mea kanu (hiki iā ʻoe ke kau me ka aila ʻoliva).

Day 8

Kakahiaka: 3-4 tbsp l. porridge buckwheat; he kīʻaha kī ʻōmaʻomaʻo a lāʻau paha.

Mea ʻai māmā: wai ʻoma (aniani); 2 mau kuki ʻoatmeal a i ʻole ʻelua mau rai rai a i ʻole nā ​​ʻāpana palaoa.

ʻO kaʻaina awakea: ka ʻai dolma (kahi hui o 1 punetēpō o ka raiki i hoʻolapalapa ʻia, 120-150 g o ka pipi i hoʻolapalapa ʻia, nā hapalua o nā ʻokiʻoki i hoʻomaʻemaʻe ʻia, pono e ʻōwili ʻia kahi ʻōmato liʻiliʻi i nā lau hua waina a kāpala ʻia ma kahi o 30 mau minuke i ka hui ʻana o ka wai a me ka ʻōmato. ʻūlū).

Mea ʻai ahiahi: he ʻāpana o nā hua maloʻo; tī me 1 tsp. ka meli a me ka lemona.

ʻO kaʻaina awakea: ʻōhua i hoʻolapalapa ʻia 150 g; kukama-kōmato salakeke me greens.

Day 9

Kakahiaka: 3-4 tbsp l. millet porridge kuke i ka wai; hua moa i hoʻolapalapa ʻia; tī.

Mea ʻai māmā: 100 g o curd momona momona; tī.

ʻO kaʻaina awakea: pola o ka sopa mea kanu i kuke ʻia me ka palai ʻole; pīpī wiwi (a i 100 g).

Mea ʻai ahiahi: 3-4 walnuts.

Kaʻaina awakea: 180-200 g o ka hoʻopiha kuke kuke i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; 1-2 mau ʻōmato.

Day 10

Kakahiaka: 2 tbsp. l. ka oatmeal me ka hui pū me nā hua maloʻo; lāʻau lau a i ʻole tī tī.

Mea ʻai māmā: he hua manu, i kuke ʻia a kuke ʻia paha i loko o ka pākana maloʻo; nā beets i hoʻolapalapa ʻia, a hiki ke ninini ʻia me ka aila mea kanu.

ʻO kaʻaina awakea: 3-4 tbsp. l. buckwheat a i ʻole porridge laiki paha; a i ka 100 g o ka moa moa i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha; mea kanu non-starchy; he kīʻaha kī.

Mea ʻai ahiahi: he kīʻaha wai ʻāpala; 2 mau kuki ʻoatmeal a i ʻole berena rai.

ʻO kaʻaina ahiahi: pipi pipi (ma kahi o 100 g); 4 mau ʻōmato cherry.

Hoʻohālikelike i ka ʻai 1500 calorie

  • ʻAʻole hiki i nā makuahine hāpai a lactating, a me nā ʻōpio, ke noho ma ia ʻano papaʻai. Pono kēia mau pūʻulu o ka poʻe e ʻai i nā calorie hou aku.
  • ʻOiaʻiʻo, ʻaʻole ia he mea nui ke nīnau aku i ke kauka ma mua o ka hoʻomaka ʻana i kahi papaʻai, keu hoʻi inā e noho ana ʻoe no kahi manawa lōʻihi.

Nā pono o ka 1500 Calorie Diet

  1. ʻO kekahi keu pono nui loa o kēia papaʻai ka paʻa o ke kaumaha. I ka manawa like, ʻaʻole hele pū ke kaupaona me ke koʻikoʻi no ke kino.
  2. Inā ʻoe e kahakaha i kahi papa kuhikuhi e noʻonoʻo nei i nā makemake i hōʻike ʻia ma luna, a laila momona ia, ʻaʻole ka nāʻaʻa, ka nui e hala. He mea nui kēia no ke olakino a me ke kani o ke kino.
  3. ʻAʻole hele pū ke ʻano me ka nāwaliwali a me nā hanana ʻē aʻe ʻē aʻe e kali paha iā mākou me kahi ʻoki ikaika i ka papaʻai.
  4. Ma ia papaʻai, hiki iā ʻoe ke noho no ka poʻe e alakaʻi nei i kahi nohona hana.
  5. Maikaʻi nō hoʻi i hiki ke hoʻonohonoho ʻia i ka papa kuhikuhi i kēlā me kēia makemake i ka ʻono a hoʻokomo kokoke i kāu mau meaʻai punahele.

Nā mea maikaʻi ʻole o ka papa ʻa 1500 kalori

  • ʻAʻole māʻona kekahi poʻe i ka ʻai o ka calorie 1500, ʻoiai no ka lohi o ke kaumaha ma luna o ia. Akā pono e hoʻomaopopo ʻia ʻo ia ka hoʻoliʻiliʻi kaumaha i paipai ʻia e ka poʻe loea.
  • Ma ke ʻano he rula, ʻo ka poʻe wale nō i hoʻonui nui i ka papa kuhikuhi kino i lilo i kaupaona wikiwiki ma kēia papaʻai.
  • Pono ka ʻai ʻana me ka calorie i ka hoʻonohonoho a me ka makemakika. He mea paʻakikī ka poʻe he nui e hoʻomaʻamaʻa i ka ʻoiaʻiʻo e helu ʻia nā meaʻai āpau.
  • E lōʻihi ana ka manawa e aʻo ai i ka helu ʻana i nā calorie “ma ka mīkini”.
  • Hiki ke paʻakikī ka meaʻai i nā hale like ʻole a i ka pāʻina paha, no ka mea ma laila e hiki ai ke koho i ka ʻike o ka calorie o ka meaʻai me kahi hemahema.

Hoʻopau hou i ka 1500 calories

Inā maikaʻi kou manaʻo, inā makemake ʻoe e lilo i ka nui o ke kaupaona, hiki iā ʻoe ke huli i ka papa ʻaʻa 1500 calories ma hope o kēlā me kēia manawa.

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