Diet "1200 adadin kuzari"

1200 adadin kuzari - yawan kuɗin da ake bukata domin aikin al'ada na jiki. Idan ka motsa daga wannan lambar a cikin babban jam'iyya, za ka rasa nauyi fiye da wuya, kuma idan ya karami, ƙaƙƙarfan aikinka zai ragu. A rage cin abinci na "1200 adadin kuzari" zai taimake ku kada ku ji yunwa kuma ku rasa wadanda karin fam.

Ka'idoji na asali

1. Abincin yau da kullum ya hada da 55% na carbohydrates masu haɗari, protein 15% da 30% mai.
2. Babban yawan fats na kayan lambu ne kawai kuma kashi 3% kawai na dabba.
3. Shirya jita-jita don ma'aurata ko a cikin tanda, don haka sai ku ci gaba da yawan adadin abubuwan gina jiki da bitamin.
4. Zai fi kyau ku ci sau 5 a rana, don haka ba za ku ji yunwa ba.
5. Ka ba da cikakkiyar mai dadi, m, abinci mai sauri, kwayoyi da kuma abin sha.
6. Abun rashin amfani shine cewa kana buƙatar ƙidaya yawan adadin kuzari da kuma auna kayan ku. Za ka iya samun yawan adadin calories a Intanit.

Kayan cin abinci na 1200-calorie yana da irin wannan menu mai kimanin:

1. Ya kamata karin kumallo ya kawo adadin kuzari 300 a jikinka. Cin 150 g na salatin salatin tare da karas, wanda zaka iya cika da ruwan 'ya'yan lemun tsami da karamin man zaitun. Har ila yau, ku ci ƙananan gurasa da man shanu ko da cuku da 50 g da tsiran alade.
2. Na biyu karin kumallo ya ƙunshi calories 120. Shin kopin kofi tare da zuma.
3. Abinci yana kunshi 420 adadin kuzari. Shirya 80 g na nono, 150 g dankali, wanda ya cika 20 g na kayan lambu da kuma sha shayi shayi, amma ba tare da sukari.
4. Abincin abincin zai kawo jiki 120 adadin kuzari. Sha 200 ml na yogurt, manufa mai abun ciki na 1.5%.
5. Abincin dare ya ƙunshi calories 240. Ya ƙunshi wani kifaye yana kimanin 200 grams da 150 grams na kabeji salatin tare da karas, da kayan yaji da lemun tsami ruwan 'ya'yan itace.

Misalan cin abinci mai kyau ga 1200 adadin kuzari

Hada 100 adadin kuzari:

• ƙananan mai mai daɗaɗa;
• stewed kayan lambu;
• dankali da yawa na 1 pc.
• 1 apple da 1 teaspoon na zuma;
• 50 g na kaji fillet.

Ƙada calories 200:

• 100 g na eggplant caviar;
• 1 gurasa;
• 100 g na Boiled tsiran alade;
• ƙwai da soyayyen, wanda ya kunshi qwai 2;
• kayan lambu miya da taliya.

Hada 300 adadin kuzari:

• cutlets daga nama maras nama - 2pcs;
• wani farantin porridge;
• 2 pancakes;
• kasa na wani farantin macaroni daga alkama alkama;
• yankakken dankali.

Abinci na "1200 adadin kuzari a rana" zai taimaka maka ka rasa nauyi da nau'i-nau'i daban-daban ba tare da wata cuta ga lafiyarka ba. Kwayoyin maganin kawai shine matsalolin lafiya da rashin lafiyan halayen.