ka ʻoiaʻiʻo e pili ana i ka meaʻai ma 1200 calories

Ke kamaʻilio e pili ana i ka meaʻai kaupalena e ulu nui i ka papaʻai 1200 kcal i ka lā. Pehea ka maikaʻi o kēia hana o ke kaupaona ʻana a hiki iā mākou ke kāhea i kēlā ʻano meaʻai me ka makaʻu ʻole i ke kino?

Heluhelu i kā mākou ʻē aʻe nā mea kōkua e pili ana i ka meaʻai:

  • ʻO nā meaʻai kūpono kūpono: ke alakaʻi piha loa i ka hoʻololi i PP
  • No ke aha mākou e pono ai i nā haʻuki kūpona, maʻalahi a paʻakikī hoʻi no ka pohō kaumaha
  • ʻO ka protein no ka pohō kaumaha a me nā mākala: nā mea āpau āu e ʻike ai
  • Heluhelu ʻana i nā kalori: ke alakaʻi ākea loa i ka helu ʻana i ka kalori.

E pili ana i ka meaʻai ma 1200 calories i ka lā

Kākoʻo ʻia ʻo 1200 kcal i kahi helu hoʻokalakupua, ma kekahi ʻaoʻao, nui ka lilo o ke kaupaona, a ma ka ʻaoʻao ʻē aʻe, mai hana i ka metabolism. He mea maʻalahi ke kumu o ka papaʻai: pono ʻoe e ʻai i loko o kēia calorie i kēlā me kēia lā, a hiki i kou lilo ʻana i kēlā kaumaha. I ka papa kuhikuhi ʻaʻohe koi kūikawā, akā ʻoiaʻiʻo, ʻoi aku ka maikaʻi o ke koho ʻana i nā meaʻai kūpono. ʻOiai he ʻano ʻino loa ia ʻano kapu a ʻaʻole ʻai.

ʻO nā mea maikaʻi o ka meaʻai ma 1200 calories:

  1. Me ka papaʻai papa ʻia e lilo ana ka paona. No hoʻokahi mahina e lilo ana ʻoe i 5 a 10 kg ma muli o ke kaupaona.
  2. ʻAneʻane e hōʻoiaʻiʻo ʻia i kāu papa kuhikuhi nā meaʻai kūpono a olakino hoʻi. Inā ʻole, e mālama i loko o kahi kalena palena palena loa paʻakikī.
  3. ʻAʻole kēia ala no ka pohō kaumaha i mea hōʻeha koʻikoʻi i ke kino, i ka hoʻohālikelike ʻana i ka mono-diet me ka lawe ʻana o ka calory haʻahaʻa loa (ʻai ma ka porridge buckwheat, yogurt, grapefruit, a pēlā aku.).

Cons i ka mana ma luna o 1200 calories:

  1. ʻAi mau ma lalo o 1200 calories he paʻakikī loa. A inā ʻoe ma hope o ke kali ʻana o ke kaumaha e hoʻi i kahi papa kuhikuhi maʻamau (ʻoiai ma loko o ka maʻamau o ka 1800-2000 calories), e loaʻa koke ana ke kaupaona. Ua hoʻolohi kou kino i ka metabolism i mea e hoʻomau ai i kā lākou ola i kēia meaʻai maikaʻi ʻole. A ke hoʻonui ʻoe i ka lawe ikehu o ka papaʻai o kēlā me kēia lā, e lilo ia i momona ma kou kino.
  2. Ke hoʻouka ʻia ma luna o 1200 calories i kēlā lā i kēia lā aia kahi pilikia nui e haki mai ka papaʻai. Eia nō naʻe, pili kēlā ʻano papaʻai i ka hōʻike nui, no ka mea, ʻoi aku ka liʻiliʻi o ke kino ma mua o ka mea i koi ʻia.
  3. Me ka ʻai palena ʻole, ʻaʻole ʻoe e loaʻa i nā huaora a me nā minela e pono ai i loko o nā huahana.
  4. Inā ʻoe e ʻai i ka 1200 calories ʻaʻohe ou ikaika kino i ka hoʻoikaika kino ʻana. A ʻo ka hōʻemi ʻana me ka ʻole o nā haʻuki ʻaʻole ia ke koho maikaʻi loa, inā ʻoe e nānā i ka wā lōʻihi.
  5. A ʻo ka mea nui loa, no ke aha ʻoe e hoʻomāinoino ai iā ʻoe iho ma ka ʻai ʻana i loko o kahi calorie palena palena ʻole, inā hiki iā ʻoe ke hoʻokō pono i ka hopena like, e hoʻemi ana i ka waiwai o ka ikehu o kā lākou papa kuhikuhi ma ke kiʻi kūpono. E heluhelu hou aʻe e pili ana i kēia ma ka ʻatikala e pili ana i ka helu ʻana i nā calorie.

No laila hiki i kekahi ke noʻonoʻo inā he waiwai ke kukui i ka ihoiho? Ma hope o nā mea āpau, ʻoiai ʻaʻole makemake ʻoe e lilo koke i ka paona, ʻo kā mākou pahuhopu hope loa ka mālama ʻana i ke kino i ke olakino a me ka holo pono. A hiki wale kēia me ka hui pū ʻana o kahi papa kuhikuhi kaulike a me nā haʻuki maʻamau. ʻO ka meaʻai kūpono ma 1200 calorie e komo maʻalahi i kēia kumumanaʻo.

E ʻoluʻolu e hoʻomaopopo! 1200 helu ʻiʻo paha he helu maʻamau no ka pohō kaumaha inā he haʻahaʻa kou, kau liʻiliʻi a ʻaʻohe hoʻoikaika kino. Ma lalo o ia ʻikepili mua, e haʻahaʻa ka ʻike kalori, a ʻaʻole ia e pōʻino i ke kino (e helu pono i ka loulou i luna).

Nā ʻōlelo aʻoaʻo e nalo ana ke kaupaona ma ka ʻōnaehana o 1200 mau calorie

Inā ʻoe e hoʻoholo a ʻai paha ma lalo o 1200 calories i ka lā, a laila e pōmaikaʻi ʻoe i kekahi mau ʻōlelo aʻoaʻo.

  1. ʻO ke hoʻololi ʻana mai kaupalena ʻia i nā meaʻai kūpono, pono e kūkulu pono. He mea nui ka neʻe ʻana no ka meaʻai maikaʻi. ʻOiai inā ua hoʻokō ʻoe i nā hopena i makemake ʻia i ka pohō kaumaha, i kekahi hihia ʻaʻole hiki ke hoʻomaka koke e ʻai me ka ʻole o nā kapu. E alakaʻi kēia i ka hoʻihoʻi piha ʻana o nā paona i nalo. E hoʻonui mālie i ka lawe ʻana o ka calory ma ka hoʻohui ʻana ma kahi o 100 mau calorie i ka pule.
  2. E hoʻāʻo e ʻai i nā ʻano like ʻole. ʻO kekahi mau huahana a mākou makemake liʻiliʻi, ʻoi aku kekahi, akā me ka meaʻai liʻiliʻi he mea nui loa ia me ka papa kuhikuhi like ʻole. ʻOiaʻiʻo, inā ua ʻike ʻoe i kāu meaʻai kūpono i kūpono i kou ʻono a kūpono i ka palena o 1200 kcal. Eia nō naʻe, pono ke kino i nā meaʻai like ʻole, no laila mai poina e hoʻololi i nā ʻano ʻiʻo, cereals, nā mea kanu a me nā huaʻai.
  3. E hoʻohana i nā wikamina. ʻO ka papaʻai, ʻoiai lākou, hele pū me ka nele o nā wikamina a me nā minelala. No laila, e kūʻai mai i kahi paʻakikī o nā huaora ma ka hale kūʻai lāʻau a lawe pinepine iā lākou. E hoʻēmi kēia i ka hopena o nā hopena maikaʻi ʻole mai kaʻai ʻana.

ʻIke ia i kaʻai ʻana ma 1200 mau caloriu i kēlā lā i kēia lā akā ʻo ia ke ʻano kūpono o ka nalo ʻana o ke kaupaona, akā ʻo ka mea ʻoi loa. E hana i nā lau nani i ʻoi aku ka maʻalahi a me ka maikaʻi o ka helu ʻana i kāu lawe maoli ʻana i ka calorie, e koho i kahi hoʻoikaika kino a e hui maikaʻi i kēia mau ʻāpana ʻelua.

NUTRITION PROPER: pehea e hoʻomaka ai i kēlā me kēia kau

Waiho i ka Reply