Yoyenera zakudya: menyu sabata (1200 kcal). Zosankha zopatsa mphamvu 1200 tsiku ndi maphikidwe kwa sabata

Anthu a misinkhu yosiyanasiyana, amene amangokhalira kuwamana nokha chakudya, kukangana kuti uwathandize kuonda, sitikudziwa ngakhale kuti njira yabwino kuonda yachibadwa ndi chakudya chabwino.

Simungathe kulingalira kuti akhoza kudya zonse wathanzi ndi chokoma chakudya, chifukwa kumene mudzakhala slimmer tsiku lililonse. Pakuti mwamphamvu kuwonda, Mpofunika kuti mukhale ndi chakudya choyenera (menyu mlungu), 1200 kcal amene ankaona pazipita kololeka mtengo patsiku.

Zoyamba za zakudya zabwino

Yoyenera zakudya - chinsinsi thanzi, chithunzi changwiro ndi mizimu yabwino, ndi moyo mosangalala mpaka kalekale, onetsetsani kusunga zoikamo zotsatirazi:

• yesani kuthetsa zakudya zanu mkate ndi mitundu yosiyanasiyana ya mbewu monga chimanga;
• kuyesa zipatso ndi masamba;
• pazipita gawo mphamvu;
• Kudya zosiyanasiyana mkaka ndi kuchuluka osachepera mafuta;
• kutaya zakudya mafuta;
• advantageously zimawononga yophika kapena steamed chakudya;
• Mmasiku ozizira nthawi zonse kutenga mavitamini mankhwala;
• penyani pamaso pa mchere, koloko madzi, shuga ndi zinthu zosiyanasiyana Confectionery chakudya chanu, koma asamadye kwambiri;
• tsiku chakumwa osachepera 2 malita a madzi achilengedwe
• kwathunthu asale chakumwa chilichonse choledzeretsa;
• mukhoza kumwa osachepera Mphindi 20 ndipo mukatha kudya.

Kodi mukudziwa kuti zakudya "zopatsa mphamvu 1,200 tsiku '(menyu mlungu, inu mudzapeza pang'ono) ndi wotchuka ndi kwenikweni ogwira? Inu mukhoza bwinobwino anayamba kuonda!

Kodi mwakonzeka? Ndiye tiyeni!

Yoyenera zakudya: menyu sabata (1200 kcal). tsiku lina

Menyu ili imfa mwamsanga kulemera monga amazipanga zokoma, monga gawo limene ndi koyenera kuti kugwira ntchito kwa thupi zinthu, mchere ndi mavitameni.

• Chenjezo! Matenda aakulu Mulimonsemo usakhale pa chakudya chimenechi. Zingakhale zowopsa thupi!

Choncho, tsiku loyamba la sabata kuyamba kadzutsa ndi magalamu 150 rasipiberi Fiza (Chinsinsi mudzapeza pang'ono). Musaiwale kuti akonze 150-gram mapuloteni omelet ndi caramelized katsitsumzukwa. M'malo mwake, ntchito mkate mkate tirigu. magalamu 100 tomato akanadulidwa sikusokoneza zakudya wathanzi. Ngati mumamwa khofi ndi sinamoni.

Choncho, kuchuluka kwa chakudya woyamba kunapezeka zopatsa mphamvu 207 basi. Ndipo tsopano tikambirana nkhomaliro. Mukhoza kudya 1 yaing'ono peyala ndi kumwa 200 ml ya yogurt otsika-mafuta.

Mukufuna kupeza nkhani langwiro limene lidzakhala zosankha 1200 kcal patsiku ndi maphikidwe kwa sabata? Zabwino zonse, ndiye kuti mwapeza zomwe inu anali kufunafuna! Tipitirize kukambirana zakudya.

Nkhomaliro tsiku loyamba la kuwonda kuphika nsomba mphodza (gawo limodzi - 250 ml) ndi magalamu 100 schnitzel nkhuku, amene Mpofunika kuphika pa Grill lapansi. Sauerkraut ndi anyezi - wangwiro akamwe zoziziritsa kukhosi kwa kudya pang'ono. Ndipo kusamba pansi ndi zokoma chakudya ndi 200 ml ya mandimu.

Pa nkhomaliro, kudya lalanje ndi kumwa pansi mafuta ake yogurt.

maola 4 pamaso kugona ndi zoyenera chakudya. Cook ng'ombe modzaza kabichi, kudula masamba ndi kusamba pansi tiyi izi zonse yummy ndi chamomile.

Pambuyo 3 chasa 200 Botolo la yogurt chakumwa.

Choncho, tsiku loyamba la chakudya mudali zopatsa mphamvu 1205 basi.

Ngati mukufuna kusunga chakudya choyenera, menyu mlungu, 1200 kcal ndilo phindu pazipita kwa maola 24, ungachite kuthandiza izi!

Ndipo tsopano ife kuyang'ana maphikidwe mbale yaikulu, pamwamba.

rasipiberi nat

Kukonzekera chakumwa muyenera:

• 30-40 Botolo la madzi achilengedwe ndimu;
• 1 dzira;
• 3 ayezi cubes;
• 30 Botolo la rasipiberi madzi;
• 0.1 lita imodzi ya madzi koloko.

Kukonzekera adzatenga maminiti pang'ono!

Kuyamba kusakaniza dzira woyera, ayezi, mandimu ndi rasipiberi madzi. Kukwapula ndi chosakanizira a. Kuyimitsidwa chifukwa anali wothira madzi enaake. kumwa ndi wokonzeka!

Kodi ukuganiza kuti zakudya "zopatsa mphamvu 1,200 patsiku" (menyu mlungu ndi m'nkhani ino) - Njira yabwino kuti tikhulupirire ndi ena kuti kuonda kudya mwina? Chongani mukaone nokha!

Mapuloteni omelet ndi katsitsumzukwa

Kukonzekera 2 servings mbale lodabwitsa muyenera:

• 3 nkhuku mazira;
• magalamu 50 katsitsumzukwa (yophika);
• 50 ml ya mkaka skimmed;
• amadyera (ngati mukufuna).

Mapuloteni wosiyana yolks, whisk iwo ndi mkaka. Poyamba yophika katsitsumzukwa muyenera kuika mu nkhungu pa kuphika, kutsanulira osakaniza poyamba anakonza kutumiza mu uvuni kwa mphindi 5-10.

Chokoma ndi wathanzi zakudya mbale ndi wokonzeka!

mphodza nsomba

Mukuyang'ana zosankha tsiku pa zopatsa mphamvu 1200? Zakudya ogwira sititenga kuonda? Pali njira yothetsera! Yesani menyu m'nkhani ino, ndipo mudzakhala bwino - kulemera owonjezera pang'ono ndi pang'ono adzasiya inu.

Choncho muyenera zosakaniza otsatirawa yokonza servings 4 goulash:

• magalamu 350 nsomba;
• 1 lita madzi;
• 1 Pepper (lokoma);
• 2 kuzifutsa nkhaka;
• mbatata angapo sing'anga;
• 1 phwetekere;
• magalamu 50 a bowa;
• magalamu 30 a phwetekere phala;
• 1 Bay tsamba (ngati mukufuna);
• amadyera (ngati mukufuna);
• ¼ ndimu.

Kuyamba ndi masamba finely kudula, atenge madzi otentha, wiritsani kwa mphindi 5. Kuwonjezera chofunika kuchuluka kwa nsomba, phwetekere phala ndi kuphika kwa pafupifupi mphindi 10.

Asanayambe kutumikira mbale kuwonjezera madzi mandimu. Bon chakudya!

nkhuku schnitzel

Ichi ndi kukoma Sitidzaiwala mbale zingasangalatse aliyense. Mutsimikize izo!

Kukonzekera 1 kutumikira inu muyenera magalamu 150 chifuwa nkhuku.

Choncho, ndi nyama, muyenera kudula mafuta, ndi peels filimu. Chotsatira ndi tinkadula fillet amawateteza ndi nyundo wapadera. Kuphika kukazinga amatenga mphindi 15.

Ngati muli okonzeka kutsatira ndi kudya zakudya zoyenera, zakudya mlungu (1200 kcal tsiku), ndipo nsonga zikuthandizani inu ndi zimenezo!

nyama choyika zinthu mkati kabichi

Kukonzekera 1 kutumikira wa mbale muyenera:

• 160-200 magalamu minced ng'ombe;
• mapepala angapo kabichi kumveka;
• ½ anyezi;
• 1.5 supuni mpunga yophika;
• 1 supuni phwetekere puree (ngati mukufuna);
• amadyera (ngati mukufuna).

masamba kabichi ayenera owiritsa kwa mphindi 5, ndiye ayenera utakhazikika. Yophika mpunga wosakaniza ndi nyama yophika kapena chisanadze anagula, kuwonjezera anyezi, amene anali kale finely kuwaza.

Pa masamba kabichi, ikani osakaniza minced nyama, mpunga ndi anyezi. Manga aliyense envulopu analandira modzaza kabichi, kuwapatsa iwo atatu azithunzi omwe tikunena cylindrical mawonekedwe.

Simmer modzaza kabichi kufunika kwa theka la ola.

Chokoma mbale slimming wokonzeka, Sangalalani ndi chakudya chanu!

Zosankha kuwonda. masiku awiri

Ngati mukufuna kuonda, inu mukudziwa kuti njira yabwino ndi zakudya "zopatsa mphamvu 1,200 tsiku." Koposa, ndemanga, ndipo zotsatira zambiri amagwirizana ndi njira akuponya kulemera muyeso, mudzapeza m'nkhani ino.

M'mawa Mpofunika inu kupanga omelet anu ndi katsitsumzukwa, tiyi wobiriwira, apulo mwatsopano ndi chokoma saladi wa chikasu, zobiriwira anyezi, ndi mafuta kwambiri yogurt.

Pa chakudya yachiwiri kudya yakeyi mu apulo uvuni, kusamba pansi mbale wodzichepetsa ya zakudya zachimanga ndi yogurt.

Nkhomaliro, Mpofunika kuti kudya Botolo 250 msuzi nsomba ndi mitundu yosiyanasiyana ya masamba. Meatballs msuzi, yophika Turkey nyama, masamba slicing ndi zipatso compote - chinachake popanda amene chakudya chanu Lachiwiri zosatheka.

Pa nkhomaliro mukhoza bwinobwino kudya nkhaka mwatsopano ndi kusamba pansi ndizofunika otsika-kalori yogurt.

Chakudya ndalama zophikidwa kapena yophika nkhuku m'mawere komanso anapangidwa kuchokera chinanazi, udzu winawake, 3.2 protsetnoy mafuta yogurt ndi mtedza saladi, kusamba pansi zonsezi akhoza kukhala tiyi zokoma ndi blueberries.

Ola pamaso yogona kumwa Botolo 200 peresenti 1 yogurt.

Inu simukudziwa momwe kuonda? Kenako mukumbukire kuti akuthandizeni kuti 1200 chokha zakudya mungathe kcal. Menyu mu masiku 7, inu kuphunzira.

tsiku atatu

Ife kuyamba kachiwiri ndi kadzutsa: kumwa 150 ml ya madzi karoti. Komanso yesani yophika mbatata ndi mitundu yosiyanasiyana amadyera, ndi magalamu 55 mchere hering'i ndi kumwa mkaka ndi chicory.

Pa nkhomaliro, kuchitira nokha ndi zokoma apulo anaphika modzaza otsika-mafuta kanyumba tchizi kulemera. Sambani pansi chakudya rasipiberi omwera ndi mkaka.

Pafupi kuyamba kuphika chakudya wopangidwa mwa kabichi. Mutsimikize saladi wa nkhaka, udzu winawake ndi mafuta yogurt. Sitidzaiwala kukoma ndi ng'ombe stewed ndi apricots zouma popanda shuga - chinachake popanda amene chakudya chanu Lachitatu zosatheka.

Pa nkhomaliro, kudya manyumwa ndi otsika mafuta yogurt iliyonse kukoma.

Chakudya, yesani mbale zotsatirazi:

• Masamba slicing;
• wobiriwira tiyi ndi Jasmine;
• casserole nsomba.

Usiku wa pa chakumwa yogurt 1 peresenti mafuta.

tsiku anayi

Nkhaniyi akupereka menyu pa 1200 calorie tsiku zakudya kuonda mlungu uliwonse kudzakuthandizani. Kukonzeka? Palibe vuto!

Choncho, okondedwa, kadzutsa, odikira madzi khangaza, otsika-mafuta kanyumba tchizi, khofi ndi mkaka kutungira ndi saladi wa kaloti, dzungu, zoumba maapulo, walnuts ndi mafuta sitiroberi yogurt.

Pa nkhomaliro, Mpofunika inu kuyesa kiwi ndi tiyi wobiriwira ndi Jasmine.

Chakudya kuchitira nokha kwa msuzi wowawasa kirimu ndi bowa. Musaiwale kuphika kolifulawa ndi therere, zokoma compote (kukonda kwanu) ndipo braised ndi wamitundumitundu ndi kaloti m'nyanja zikuluzikulu.

Pamaso chakudya, kudula lalanje ndi kudya ndi nonfat yogurt wamango.

Chakudya, yesani kuphika Turkey zowotcha iliyonse saladi masamba ndi yogurt, komanso tiyi ndi uchi ndi malalanje amenewa.

Asanapite ku tulo kachiwiri kumwa 1 peresenti yogurt.

masiku asanu

Nkhaniyi zili pa zakudya zopatsa mphamvu ya 1200 pa menyu tsiku lililonse limene utoto mwatsatanetsatane. Werengani, kuphika ndi kuonda!

Pa kadzutsa kuphika madzi atsopano ku kaloti ndi maapulo, inu muyenera ngati otsika-kalori omelet ndi tchizi ndi curd. Kuchitira nokha kumeta kunja ankakonda masamba ndi khofi ndi mkaka.

Pa nkhomaliro, kudya apulo ndi kumwa Botolo 200 kukwapulidwa yogurt ndi raspberries atsopano.

Nkhomaliro, Mpofunika kuti alenge chakudya zotsatirazi kuti kuwonda:

• magalamu 100 a nkhuku yophika;
• 250 Botolo la chotentha cha burokoli ndi zobiriwira;
• magalamu 150 braised kabichi ndi karoti;
• 200 Botolo la atsopano zipatso compote.

Pa nkhomaliro, yesani magalamu 75 chinanazi zouma ndi makapu a tiyi wobiriwira popanda shuga.

Antchito ayenera maola 4 pamaso yogona. mbale:

• magalamu 150 saladi wokonzedwera kwa udzu winawake, ndimu magawo 2 ndi Botolo 50 lalanje madzi;
• magalamu 100 casseroles m'nyanja zikuluzikulu;
• 200 ml ya tiyi.

Ola pamaso yogona chakumwa kefir.

Ngati mumakonda menyu kuphika mlungu, "zopatsa mphamvu 1200", werengani nkhaniyo mosamala, ndiyeno inu anapidziwadi kuti amuchotsepo pogwiritsa owonjezera.

Masiku asanu ndi aŵiri

Wapadera chakudya chimenechi ogwira n'chakuti masiku awiri otsiriza, mungathe kubwereza masitepe kale zapita inu kuonda, muli kudya mbale kuti kale anayesedwa.

Choncho, kadzutsa mukhoza kusankha chinachake chonga izo, kuti mwasangalala pa izi masiku 5 kwambiri. Pa tsiku 7, kadzutsa kale ena mbale ena, monga akatswiri kubwereza chakudya ali osavomerezeka.

kuti adzimvera

nkhani imeneyi zothandiza kwa anthu ambiri menyu pa zopatsa mphamvu 1200 tsiku ndi maphikidwe kwa sabata, chifukwa amene wataya kulemera ndi zikwi za anthu amene alibe ndinalota kuona yekha kachiwiri mu thupi zabwino ndi chithunzi changwiro.

Amene kale anayesera njira imeneyi, zikunenedwa kuti palibe chakudya chimodzi sudzapereka bwino choncho. Komanso, kugonjetsedwa, kulemera owonjezera sabwerera kwa nthawi yaitali. Akatswiri kutsimikizira kuti zakudya zoyenerera m'pofunika kutsatira zonse, popanda yekha, kuti mukhale ndi thanzi lawo ndi moyo wautali.

Tikukhulupirira, aliyense anatenga nkhaniyi ndi nkhani yofunika okha ndi okondedwa awo. Tsatirani moyo wathanzi, kudya bwino ndi nthawi otsimikiza!