Nā mea'ai kūpono: kahi papa'āina no ka pule (1200 kcal). E koho i 1200 kcal i kēlā me kēia lā me ka hopena no ho'okahi pule

People o kekahi mau makahiki, ka mea e mau 'auʻa' oe ia oe iho i ka ai, arguing i mea e kōkua iā lākou lilo ke kaupaonaʻana, mai ole i ike i ka mea pono ke ala e lilo kaumaha mea maʻamau a me ka 'O ke kaulikeʻai.

'A'ole hiki iā'oe ke no'ono'o e hiki iā'oe ke'ai i ka mea'ai maika'i a maika'i i ka manawa like, no laila e lilo'oe i slimmer i kēlā me kēia lā. No ka hookeai kaumaha poho, ke paipai aku ia oe hoʻomōhala i ka meaʻai akau (ka 'ike no ka hebedoma), 1200 kcal i ua noʻonoʻo pono i ka i kā mākou allowable cia no ka lā.

Nā kumuhana o ka mea'ai kūpono

'O ka mea'ai kūpono ka hō'ailona o ke olakino, he mea maika'i loa a me ke'ano maika'i, a no ka noho'ana me ka hau'oli ma hope, e mālama pono i kēia mau mea:

• E ho'ā'o e ho'oka'awale mai kāu'ai mea'ai a me nā'ano'ano'ano mea'ai like'ole;
• E ho'ā'o e'ai i nā hua a me nā mea kanu;
• E like me ka hiki ke hiki i ka māhele'ana i ka'ai;
• E ho'ohana i nā'ano hua puaa me ka hapa iki o ka momona;
• Hā'awi i nā mea momona;
• E ho'ohana i nā mea i ho'olapalapa'ia i ka 'aila a me nā mea mahuka paha;
• I ke anuanu o ka makahiki, e mālama i nā lā'au olama;
• E maka'ala i ke kuhi o ka pa'akai, ka wai kalapona, ke kō, a me nā mea'olu'olu i kāu mea'ai, akā,'a'ole loa e ho'oulu;
• I ho'okahi lā, inu i 2 lita o ka wai maoli;
• E ho'olei loa i nā mea inu wai'ona;
• E inu ma mua o 20 minuke ma mua a ma hope o ka'ai'ana.

A ua'ike anei'oe i ka'ai'ana o ka "1200 calories i kēlā lā" (kahi wiki āpau e'ike ai i kahi li'ili'i iki) he kaulana a he maika'i loa? Hiki iā'oe ke ho'omaka e lilo ke kaumaha!

Ua mākaukau anei'oe? Alaila, e hele kakou!

Nā mea'ai kūpono: kahi papa'āina no ka pule (1200 kcal). Kekahi lā

'O kēia papahana no ka hemo'ana o nā mea kaupaona nui e komo pū ana nā mea'ono e'olu'olu, kahi e pono ai ke ola o ke kino kanaka, nā mineral a me nā huaora.

• Pāku'i! Inā loa'a ka ma'i ma'amau, mai noho i lalo i kēia'ai. Hiki ke pilikia ke kino!

No laila, ma ka lā mua o ka hebedoma, e ho'omaka i ka kakahiaka me 150 mau lauolo ulaula (i ka papa e'ike'oe i kahi ha'aha'a ha'aha'a). Mai poina i ka hoomakaukau i ka 150-gram kumuʻiʻo omelet me caramelized asparagus. Ma kahi o ka berena, e ho'ohana i ka palaoa. 100 kahe o nā tōmato sliced'a'ole e ho'opilikia i kāu mea'ai olakino. Inā e koho i ka inu kope me ke kinamona.

No laila, i ka nui o ke kakahiaka kakahiaka mua he 207 kcal wale nō. A'ānō e kūkā ana mākou i ka lua kakahiaka. Hiki iā'oe ke'ai i ka'ele'ele li'ili'i a inu i kahi 200 mililiters o ka kefir momona.

Makemake'oe e'imi i ka'atikala kūpono, a he 1200 kcal ka lā e loa'a ai nā hopena no ka hebedoma? Mahalo, ua loa'a iā'oe ka mea āu e'imi nei! Ho'omau mākou i ke kūkā'ana i ka'ai.

No ka'aina awakea ma ka lā mua o ke kaumaha o ke kaumaha, hiki iā'oe ke kuke i ka i'a i'a (ho'okahi 250 250 milika) a me ka 100 grams o ka mīkini mīkini, a ke kāleka nei mākou e kuke i ka'aila. 'O ka'ōpū kāpena a me nā aniani ka mea'ai maika'i loa no ka mālama'ana i ka mea'ai. A hiki iā'oe ke inu i kēia mea'ai me ka 200 mililiters o ka wai lemon.

No kahi'ā'ā awakea, e'ai i ka alani a inu i ka wai'ona momona momona.

4 mau lā ma mua o ka moe, pono'oe e'ai i ka'aina ahiahi. E ho'omākaukau i nā pīpī pīpī, e'oki i nā mea kanu a inu i kēia mea malo'o me ka chamomile.

Ma hope o 3 mau manawa, inu i 200 mililiters o kefir.

No laila, no ka lā mua o ka lilo'ana o ke kaumaha, ua pau'oe i 1205 kilokalo.

Inā makemake'oe e mālama pono i kahi mea'ai kūpono, kahi koho no ka hebedoma, 1200 kcal i loko o laila ka helu i hiki ke koho'ia he 24 mau hola,'o ia wale nō ke kōkua iā'oe!

A laila, e no'ono'o mākou i ka mea'ai o nā mea nui i hō'ike'ia i luna nei.

Ka fizzy ula

No ka ho'omākaukau'ana i kēia wai e pono ai'oe:

• He 30-40 milliliters o ka wai lemonima maoli;
• 1 ka moa moa;
• 3 kuhupa o ka hau;
• 30 milliliters o ka pa'akai'alapona;
• 0.1 lita o ka wai kalapala.

Ho'omohala'ia ka minuke he mau minuke!

No ka ho'omaka'ana, e ho'ohui i ka'ōpū manu, ka hau, ka wai lemon, a me ka pa'akiki gllip. E pa'i me kahi hui. 'O ka hopena hopena i ho'ohui'ia me ka wai kalapona. Ua mākaukau ka inu!

A'ike anei'oe i ka'ai'ana o ka "1200 calories per day" ('o ka ho'onohonoho o ka hebedoma ma kēia'atikala)'o ia ke ala maika'i loa e hō'oia ai iā'oe iho a me nā mea'ē a'e e hiki ke pale koke i ka kaumaha? E nānā a'ike iā'oe iho!

Palekana omelet me'ōpena

No ka ho'omākaukau'ana i'elua mau mahele o kēia mehana kupanaha e pono ana'oe:

• 3 mau hulu moa;
• 50 grams o asakaba (kohua);
• 50 mililiters o ka waiu waiū;
• Greens (koho'ole).

E ho'oka'awale'ia nā mea'ele'ele mai nā yolks, e pākī i ka waiū. Pono e hana i ka mea'alapī i ho'omalo'o mua'ia i loko o ka ipu kuke, e ho'opiha i ka paila i ho'omākaukau mua'ia a ho'ouna i ka umu no 5-10 mau minuke.

'Ala maika'i nā mea'ai a me ka maika'i no ka pau'ana o nā kaumaha kaumaha!

'O ka i'a goulash

Nei anei oe e nana 'ike no ka lā ma ka 1200 calories? Hiki i nā mea'ai kūpono ke kōkua'ole e lilo i ka kaumaha? Aia kahi alahele! E ho'ā'o i ka papahana i hō'ike'ia ma kēia'atikala a e lanakila'oe - a laila e hele mālie ke kaumaha a me ka ha'alele'ole iā'oe.

No laila, no ka ho'omākaukau'ana i 4 mau kāko'o o ka hana'ana i kēia mau mea e pono ai:

• 350 mau i'a;
• 1 kahe wai;
• 1 pepa (reka);
• 2 ka'ōma'a ma'ema'e;
• 'O nā pāla'au'ano pālahalaha;
• 1'ōmato;
• 50 grams o hamo;
• 30 kaomi o ka paila kīmato;
• 1 bay leaf (inā makemake'ia);
• Greens (kō koho);
• ¼ lemon.

No ka ho'omaka'ana, e'oki i nā mea kanu, e ho'okomo iā lākou i ka wai kai, e kuke no 5 mau minuke. E ho'onui i ka nui o ka i'a, ka mīmī pa'i a me ka kuke no ka hola 10.

Ma mua o ka lawelawe'ana, e ho'ohui i ka wai lemon. Aloha maika'i!

'O ia'o Chicken Schnitzel

E ho'opi'i kēia mea'ai i nā mea a pau. E ho'ā'o i kēia!

No ka ho'omākaukau'ana i kahi lawelawe'ana he ho'okahi wale nō 150 grams o ka umauma moa.

No laila, me ka'i'o, pono'oe e'oki'oki i ka momona, i ka pe'e a me ka pele. 'O ka hopena hou a'e,'o ia ke'oki'oki i nā kāpili i nā pa'i, a'ō aku iā lākou me kahi hamo'oi. Sayings Grill e lawe ma kahi o 15 minuke.

Inā makemake'oe e'ai i ka mea'ai maika'i, kahi papahana no ka pule (1200 kcal i kēlā me kēia lā) a na mākou mau kōkua e kōkua iā'oe me kēia!

'O ka'ōwili kāpīpī Meatball

No ka ho'omākaukau'ana i kahi lawelawe'ana o kēia'aila e pono ana'oe:

• 160-200 grams o ka pipi;
• 'O kekahi'ano kāpena ma'amau;
• ½ pōma;
• 1.5 tablespoons o ka laiki i ho'olapalapa;
• 1 punetune puree mai nā'ōmato (kō koho);
• Greens (koho'ole).

Pono e puhi'ia nā lālā o ka kāpena no 5 mau minuke, a laila pono lākou e ho'omaha. Kāpī'ia ka laiki me ka mea i ku'i'ia ai'ole i hana'ia i mua o ka'i'o, e ho'okomo i ka'ūni, kahi i'oki'ia i ka palaoa.

Ma luna o nā kāpuni kāpili i ho'okomo'ia i ka'i'o minced, i ka raiki a me nā'ālika. Ho'opili i kēlā me kēia o nā kāpena kāpili i'ōwili'ia me ka envelopp, e hā'awi ana iā ia i ke'ano o ke kāpuni'ano'ekolu.

Pono ka hapalua kāleka i ho'okahi hapalua hola.

'O ka mea'ono maika'i no ka pau'ana o nā kaumaha kaumaha, maika'i maika'i!

No ka pau'ana o ke kaumaha. 'O ka'elua lā

Inā makemake'oe e lilo i ka kaumaha, e'ike'oe'o ka koho maika'i loa'o ia ka'ai "1200 calories per day". 'O ka papa inoa, nā hō'ike mana'o, nā hualoa'a a me nā mea'ē a'e, pili i kēia'ano o ka lilo'ana o ke kaumaha, e'ike'oe ma kēia'atikala.

I ke kakahiaka, hō'ike mākou i ka ho'omākaukau'ana iā'oe iho i ka omelet me ka pīpī, ka'ōma'oma'o, ka'ōma'a hou a me kahi hualala maika'i o nā'ōla'i, nā'ele'ele'ōma'oma'o a me ka momona momona.

I ka lua o ka'aina kakahiaka, e'ai i ka'ūla i'ō'ia i ka umu, e inu i kēia'aha'aina nani me ka'aina kalo.

No ka'aina awakea, ke'ōlelo nei mākou e'ai'oe i 250 mau mīmaila i'a a me nā'ano hua'ai like'ole. Meatballs ma ka meaʻai kākele, moʻa Tureke ai, nō slicing a me ka hua compote - i kekahi mea me ka i kou aina awakea Poalua ole i ke Akua.

No ka'ā'ā awakea o ke kakahiaka, hiki iā'oe ke'ai pono i ka kukumba hou, a inu me ka kelo kalo kalo.

Kū'ai ka uku'ana i ka umauma mīmū a me ka moa kohua, a me ka mea i kālai'ia mai ka mea hānai, celery, 3,2-pakeneka momona momona o ka yogurt a me ka walnuts me ka saladi, hiki iā'oe ke inu i kēia mau mea me ka lau maika'i a me ka blueberries.

Ho'okahi hola ma mua o ka hiamoe, inu i 200 mililita o 1% kefir.

'A'ole'oe i'ike pehea e lilo ai ka kaumaha? A laila ho'omana'o'o ia wale nō kahi'ai o 1200 kcal e kōkua iā'oe i kēia. E koho i nā lā 7 kahi e a'o nei'oe.

'O ka lā'ekolu

E ho'omaka hou mākou i ka kakahiaka kakahiaka: e inu 150 mililita o ka wai kāloti. E ho'ā'o ho'i i ka'ōla'i'uala me nā'ano'oko'a like'ole a me 55 grams o nā mea hekene li'ili'i, a me ka wai inu o ka waiū me ka chicory.

No ka lua o ka'aina kakahiaka, e'olu'olu'oe iā'oe iho me ka'ōla'i'ala maika'i a me ka piha'ana i ka nui o nā momona momona. E luhi i ke kī'aha me kahi mele momona me ka waiū.

Ma kahi o ka'aina awakea, e ho'omaka e kuke i ka kuke mai ke kāpena ke'oke'o. E ho'ā'o'oe e ho'ā'o i kahi sālemu o ka kukama, ka pua'i a me ka momona. 'A'ohe mea hō'olu'olu o ka pipi a me ka compote me ke kō'ole me nā'ōpala apricots kahi mea'ole e hiki'ole ai kāu'aina awakea i ka Pō'akolu.

No kahi'ākena,'ai i ka'ulu waina me ka momona o nā mea'ono.

No ka'aina awakea, ho'ā'o i nā leka i lalo:

• 'Ala mea'ai;
• 'O ke kōma me ka jasmine;
• 'O Casserole mai ka i'a.

I ka pō, inu kefir 1% momona.

Ka La

Hō'ike kēia'atikala i kahi papahana no 1200 calories i ho'okahi lā,'o ka'ai no ho'okahi pule e kōkua i ka lilo'ana o ka kaumaha i nā mea a pau. Makemake'oe e ho'omau? 'A'ohe pilikia!

No laila, e nā hoaaloha, no ka'aina kakahiaka e ho'omākaukau iā'oe iho i ka pomegranate wai, ka wahie momona li'ili'i, ka kafe me ka waiū waiū a me ka salakeke o nā kāloka, nā paukena, nā huawaina, nā'ōla'a, ka walnuts a me ka yogurt momona momona.

No ka lua o ka'aina kakahiaka ua'ōlelo mākou iā'oe e ho'ā'o i kawi a me ka'ōma'oma'o me ka jasmine.

I ka manawa o ka'aina awakea, e'olu'olu iā'oe iho me ka mīpī me ka'aila kirīmi a me nā hauhi. Mai ho'opoina e kuke i ka'ala'ala'ala me nā mea kanu, nā mea'ono maika'i (i kou makemake) a e ku'i me ka leek a me nā kāloka.

Ma mua o ka'aina'ana i ka'alani a'ai me ka momona momona momona.

No ka'aina awakea, e ho'ā'o e kuke i ka pīpī pipi, kekahi salakeke o nā mea kanu a me ka waina, a me ka waihona me ka meli a me ka bergamot.

Ma mua o ka moe, inu 1% kefir hou.

'O ka lā'elima

Hō'ike kēia'atikala i kahi'ai no ka 1200 calories, kahi papahana no kēlā me kēia lā i kahi e kūkohu'ia ai. E heluhelu, e kuke a elo i ka kaumaha!

No ka'aina kakahiaka mua, ho'omākaukau i kahi wai maoli o nā kāloka a me nā'ōla'a, pono'oe e makemake i ka'ōlele kalo-loloa me ka hīkī a me ka nui o ka'ai. E'oli'oli iā'oe iho me nā mea kanu a me ka kola me ka waiū.

I ka lua o ka'aina kakahiaka, e'ai i ka'ō'ale a inu i 200 mililiters i'ō'ia me ke kefī hou.

No ka'aina awakea, ke noi aku nei mākou iā'oe e hana i nā'atihana hou no ka pohō kaumaha:

• 100 maumu o ka moa kalo moa;
• 250 mililiters o ka wela wela o ka broccoli a me nā greens;
• 150 mau kēmu o ka stew me nā kāloka o ka kāpena;
• 200 mililiters o ka compote hou.

No kahi'ākena, ho'ā'o i ka'ōmole he 75 o ka pineapple li'ili'i a me ke kī'aha o ka'ōma'oma'o me ka mea'ole he kō.

Pono ka'aina ahiahi 4 mau lā ma mua o ka moe. Pā'ani:

• 150 kaomi o ka letus, i kālua'ia mai ke selelale, 2 pa'i lemona a 50 milliliters o ka wai'alani;
• 100 maumu o ka casserole cod;
• 200 ml o ka'ōma'oma'o.

He hola ma mua o ka moe'ana, inu kafir.

Inā makemake'oe i ka papa ho'omākaukau no ka hebedoma "1200 kcal", e ho'omau i ka heluhelu pono'ana, a laila e ho'opau loa'oe i nā kilokilo'oi.

Nā lā'eono me'ehiku

'O ka hi'ona o kēia'ai maika'i,'o ia no nā lā'elua i hala hope nei, hiki iā'oe ke hana hou i nā'anu'u o ka poho kaumaha i hala mua'oe,'o ia ho'i, e'ai i kēlā mau kī'aha āu i ho'ā'o mua ai ma mua.

No laila, no ka'aina awakea hiki iā'oe ke koho i kahi mea āu i makemake nui ai i loko o ia mau lā 5. Ma ka lā 7, he kakahiaka'ē a'e ka pā'ina kakahiaka, no ka mea,'a'ole'ōlelo ka po'e kauka i nā mea'ai hou.

E hō'ulu'ulu

I loko o kēia'atikala kūpono, ua hō'ike'ia kahi papahana no 1200 kcal i kēlā me kēia lā me nā hopena no ho'okahi pule, mahalo i nā tausani o nā kānaka i hala mua i ke kaumaha,'a'ole lākou i moe'uhane no ka'ike hou iā lākou iho i kahi kino maika'i me kahi mea maika'i loa.

'O ka po'e i ho'ā'o mua i kēia'ano'ōlelo,'a'ole e loa'a ka mea'ai i ka mea'ai. Eia hou, ua kūpa'a'o ia,'a'ole hiki i ka māmā ke ho'i mai no ka manawa lō'ihi. Akā,'o ka'ike, pono e mālama i ka mea'ai kūpono'ole me ka'ole, i mea e mālama ai i ke ola a me ka lō'ihi.

Mana'o mākou e lawe nā mea a pau i kēia mea i mea nui no lākou a me kā lākou po'e aloha. E hahai i ka nohona olakino, e'ai pono a mau loa ka hilina'i!