Li-calories tse 1400 lijo, matsatsi a 14, -3 kg

Ho theola boima ba 'mele ho fihlela ho 3 kg ka matsatsi a 14.

Kakaretso ea likhalori tsa letsatsi le letsatsi ke 1400 Kcal.

Litsebi tsa phepo e lekantsoe hore ka ts'ebeliso ea matla ea letsatsi le letsatsi ea likhalori tse 1400, o ka theola liponto tse 5-6 ka khoeli. Lijong tse joalo, u ke ke ua lapa 'me ua beha bophelo ba hao kotsing.

Litlhoko tsa lijo

Molao oa Khalori ea 1400 o u lumella ho ja lijo life kapa life. Empa e le ho fana ka 'mele ka lintho tse hlokahalang, ho hlokahala hore u kenye lijong tsa nama le tlhapi, meroho le litlama, litholoana le monokotšoai, lebese le lebese le bolila. Fokotsa tšebeliso ea lijo tse potlakileng, lijo tse bonolo, thepa e halikiloeng le lintho tse halikiloeng, tsoekere, soda, joala, matute ao e seng a tlhaho.

Ho kgothaletswa ho ja makhetlo a 5 ka letsatsi, ho rala menyu e le hore lijo tsa mantsiboea li ka ba lihora tse 4 pele mabone a tima. E le hore ho se ke ha e-ba thata ho robala le mpa e se nang letho, nakoana pele ho phomolo ea bosiu, o ka noa seno se nooang sa lebese se mafura.

Se ke la lebala ho noa metsi a hloekileng (lilithara tse 1,5-2 ka letsatsi). Ho phetse hantle ho eketsa mahe a linotši a tlhaho ho tee le kofi ho fapana le tsoekere.

Ho kgothaletswa ho khomarela lijo tse joalo ka likhoeli tse 3-4. Haeba o hloka ho theola boima ba 'mele hanyane, tsela ea ho ja e ka fokotsoa.

Haeba boima bo sa theohe libeke tse 'maloa, eketsa likhalori bakeng sa matsatsi a 7-10 ho isa ho li-unit tsa 1800, ebe o bo fokotsa hape ho li-calories tsa 1400. Liphetho li tla bonahala haholo haeba u ikoetlisa hoseng, Pilates kapa yoga.

Ha o tsoa lijong, butle-butle eketsa khalori ea hau mme o lekole boima ba hau. Kamora ho theola boima ba 'mele, o hloka ho fihlela moelelo oa khauta - likhalori tsa letsatsi le letsatsi, moo lits'oants'o tsa boima li tla tsitsisa.

Lenane la lijo

Mohlala oa phepo ea likhalori tse 1400 libeke tse peli

letsatsi 1

Lijo tsa hoseng: li-pancake tsa zucchini (150 g); halofo ea khalase ea apricot le rantipole e ncha; lehe la khoho e phehiloeng; seno sa chicory ka lebese.

Seneke: apole e besitsoeng e kentsoeng chisi e nang le mafura a tlase; yogurt ea tlhaho (150 ml).

Lijo tsa motšehare: sekotlolo (hoo e ka bang 250 ml) sopho ea mokopu-carrot le tamati, pepere ea tšepe, litlama; 150 g, salmon fillet e besitsoeng tlasa mehele ea onion; salate ea asparagus e halikiloeng le lihoete tse ncha (100 g), tse nkiloeng ka yogurt ea tlhaho kapa kefir; khalase ea compote ea blueberry.

Seneke-thapama: banana; 120 g muesli, e nōkiloeng ka yogurt; tee e tala.

Lijo tsa mantsiboea: kebab ea kana (100 g); salate ea tamati, pepere ea tšepe, litlama (150 g).

letsatsi 2

Lijo tsa hoseng: motoho oa raese (100 g); tlhapi e besitsoeng kapa e phehiloeng (50 g); ho khaola meroho e seng ea starchy (100 g); cocoa le lebese.

Seneke: salate ea litholoana le monokotšoai (150 g), ho kenyeletsoa fragole le banana e le ngoe e mahareng.

Lijo tsa motšehare: sopho ea broccoli puree (250 ml); 100 dikgerama nama ea khomo steak (pheha ntle le mafura); salate ea cauliflower e halikiloeng, onion e tala le radish e boima ba 150 g (sebelisa seno leha e le sefe sa lebese le lomositsoeng bakeng sa ho apara); khaola compote.

Seneke sa thapama: pere; halofo ea senoelo sa yogurt e mafura a tlase.

Lijo tsa mantsiboea: moussaka (eggplant e halikiloeng ka ontong, pelepele ea tšepe, cauliflower, onion le 100 g ea nama ea khomo ea fatše); tee.

letsatsi 3

Lijo tsa hoseng: litapole tse phehiloeng (100 g); likomkomere kapa tamati; 150 g carpaccio ho tloha saalmone le meroho; kopi ya cocoa e nang le lebese le mafura a tlase.

Seneke: apole e besitsoeng le khalase ea yogurt e mafura a tlase.

Lijo tsa mots'eare: sekotlolo sa sopho ea lierekisi; 200 g, tamati e halikiloeng e besitsoeng (ho tlatsa: motsoako oa nama ea nama ea nama ea khomo, raese le eiee); khalase ea pere le compote ea apole.

Seneke sa thapama: 70 g ea litholoana tse omisitsoeng; Litlhapi tse nang le lemone.

Lijo tsa mantsiboea: 100 g ea protheine le shrimp omelet; makhasi a lettuce; tee le 1 tsp. mahe a linotsi.

letsatsi 4

Lijo tsa hoseng: leleme la nama ea khomo e phehiloeng (70-80 g); lehola la leoatle (150 g); khalase ea lero la apricot.

Snack: morara (150 g); tee e nang le mahe a linotsi kapa jeme.

Lijo tsa mots'eare: sopho ea meroho ea meroho (250 ml); 200 g casserole (sebelisa broccoli le nama e se nang mafura); 100 g ea salate ea daikon e nang le litlama (o ka natefisa ka yogurt kapa kefir); senoelo sa jese ea compose.

Seneke sa thapama: apole; yogurt e mafura a tlase (120 ml).

Lijo tsa mantsiboea: sengoathoana sa nama e mafura (100 g); 150 g salate ea tamati-komkomere e apereng ka yogurt; tee ea rosehip.

letsatsi 5

Lijo tsa hoseng: 200 g ea lijo-thollo tsa buckwheat, chisi e nang le mafura a tlase le mahe; 100 g pere le apole salate; 150 ml banana le kiwi a hloekileng; kopi ea latte.

Snack: apole e besitsoeng e kentsoeng li-currants; Sekhahla sa 150 g ka yogurt.

Lijo tsa motšehare: sopho ea 250 ml e nang le li-dumplings tsa likhoho; 200 g e entsoeng ka squash (ho tlatsa: raese, lihoete, eiee le nama ea khomo e omeletseng); tamati; lero la lamunu (200 ml).

Seneke sa thapama: 70 g ea prunes; Litlhapi tse nang le selae sa lemone.

Lijo tsa mantsiboea: 100 g ea fillet ea tlhapi ea jellied; lierekisi tse tala (100 g); tee ka lebese.

letsatsi 6

Lijo tsa hoseng: litapole tse besitsoeng (150 g); 100 g ea salate ea li-beet le lierekisi tse tala, tse nokiloeng ka lero la lemone; khalase ea halofo ea lero la kharenate; tee / kofi e nang le lebese.

Seneke: banana.

Lijo tsa mots'eare: 250 ml ea sopho ea kohlrabi; fillet ea tlhapi e kenngoe ka lero la tamati (150 g); 100 g motsoako oa zucchini, lihoete le eiee; compote ea apricot e omisitsoeng.

Seneke sa thapama: pere le halofo ea kopi ea yogurt e mafura a tlase.

Lijo tsa mantsiboea: 100 g, mmutla o kenngoang ka yogurt; Salate ea 150 g ea k'habeche ea China, dill, arugula le konofolo.

letsatsi 7

Lijo tsa hoseng: 150 g omelet (makhooa a mahe, li-mushroom le litlama); Komokomore; rantipole le lero la apole (150 ml).

Seneke: 120-130 g ea mafura a mafura a nang le apole e hahiloeng; Tee e nang le sirilamunu.

Lijo tsa mots'eare: 250 ml ea sopho e tala ea k'habeche; 150 g ea dolma ea nama ea khomo (nama ea khomo e omeletseng, raese, onion); salate ea kohlrabi, radish, yogurt e se nang mafura a mangata (100 g).

Seneke sa thapama: lamunu; kefir (200 ml).

Lijo tsa mantsiboea: 150 g ea curd pudding le sipinake; salate e halikiloeng le ea yogurt (150 g); tee.

letsatsi 8

Lijo tsa hoseng: 70-80 g ea leleme la nama ea khomo e phehiloeng; salate (likomkomere le lettuce) e nōkiloeng ka yogurt e hlakileng; lero la apolekose; kofi e nang le lebese.

Snack: 2 kiwis e nyane; chisi e nang le mafura a tlaase (120 g).

Lijo tsa mots'eare: 250 ml ea sopho e sa besitsoeng ea champignon le sopho ea noodle; nama ea khomo e phehiloeng kapa e besitsoeng (100 g); Likomkomere tse 150 g, tamati; compote ea apricot e omisitsoeng.

Seneke-thapama: banana; tee e tala.

Lijo tsa mantsiboea: letsoele la kana le phehiloeng (100 g); meroho e se nang setache (150 g) tee ka lebese.

letsatsi 9

Lijo tsa hoseng: lehe le phehiloeng ka thata; 150 g, salate ea shrimp e phehiloeng, likomkomere le spinach, e nōkiloeng ka yogurt.

Seneke: 120 g ea chisi ea kottage e nang le apole; tee.

Lijo tsa mots'eare: sekotlolo sa sopho ea cod le meroho; selae sa cauliflower casserole, nama ea khomo ea fatše le litlama (130 g); tamati e ncha; lero la cranberry (khalase).

Seneke-thapama: banana; yogurt e mafura kapa kefir (150 ml).

Lijo tsa mantsiboea: nama ea khomo e phehiloeng (100 g); 130-150 g ea sauerkraut vinaigrette, meroho e phehiloeng (litapole, lihoete, beet), eiee, litlama tse fafalitsoeng ka oli ea meroho; tee e nang le lebese le se nang mafura a mangata.

letsatsi 10

Lijo tsa hoseng: 100 g casserole ea protheine ea mahe, eiee, tamati le celery; selae sa chisi bohobe bo felletseng ba lijo-thollo; 150-200 ml ea lero la rantipole.

Seneke: lamunu; Lebenkele la 200 ml (sephali kefir le kiwi).

Lijo tsa motšehare: sekotlolo sa sopho e nang le li-mushroom, litapole, motso oa celery le eiee; 100 g fillet ea hake kapa litlhapi tse ling tse halikiloeng tlas'a mehele ea onion; 150 g ea salate ea meroho e seng ea starchy e apereng ka yogurt; compote e khubelu ea currant.

Seneke-thapama: banana; lebese le jareteng (200 ml).

Lijo tsa mantsiboea: 70-80 g ea leleme la nama ea khomo e phehiloeng; 150 g salate ea spinach, likomkomere le litlama (sebelisa yogurt kapa kefir ho apara); tee e tala.

letsatsi 11

Lijo tsa hoseng: nama ea khomo e phehiloeng (100 g); 200 g ea ho khaola meroho (likomkomere, pepere ea tšepe, litlama, lettuce); kopi ea cocoa le lebese.

Seneke: pere le halofo ea khalase ea yogurt.

Lijo tsa mots'eare: sopho e entsoeng ka noodle ea 250 ml le meroho (sebelisa pelepele ea tšepe, lihoete, tamati, litlama); 100g casserole (kopanya nama e omeletseng le broccoli)

Seneke sa thapama: ho fihlela ho 70 g ea motsoako oa morara o omisitsoeng le linate; tee e tala ka lemone.

Lijo tsa mantsiboea: 100 g fillet e entsoeng ka lero la tamati; meroho ea pepere le lettuce (150 g); tee.

letsatsi 12

Lijo tsa hoseng: sandwich e entsoeng ka selae sa bohobe le chisi e se nang mafura a mangata; lero la lamunu (150 ml); tamati e ncha; tee le 1 tsp. mahe a linotsi.

Seneke: apole e besitsoeng le halofo ea khalase ea yogurt le lijo-thollo.

Lijo tsa mots'eare: sopho ea k'habeche ho sauerkraut (250 ml) turkey fillet (100 g), e entsoeng ka lilae tsa langa le le lej le litlama; 150 g ea salate ea kohlrabi le meroho, e nokiloeng ka lero la lemone; compote ea apricot e omisitsoeng.

Seneke-thapama: 70 g ea litholoana tse omisitsoeng le kopi ea tee.

Lijo tsa mantsiboea: li-meatball tsa nama ea khomo tse nang le mafura a tlase le mongobo oa langa le le lej (100 g) vinaigrette (150 g); 200 ml ea seno sa chicory le ginseng.

letsatsi 13

Lijo tsa hoseng: 70 g ea leleme la nama ea khomo e phehiloeng; Salate ea 150 g, ho kenyeletsoa li-beet tse phehiloeng le lierekisi tse tala; 150 ml lero la banana; cocoa le lebese.

Seneke: banana; Lebenkele la kefir le fragole (200 ml).

Lijo tsa mots'eare: 250 ml sopho e sa besitsoeng e entsoeng ka tamati, eiee, celery, pepere ea tšepe, litlama; 100 g ea sefuba sa kana e besitsoeng ka li-mushroom; 150 g ea salate ea k'habeche ea Peking, litlama, likomkomere, yogurt e mafura a tlase; compote (200 ml).

Seneke sa thapama: decoction ea pere le rosehip.

Lijo tsa mantsiboea: 100 g casserole (kopanya cauliflower le nama ea khomo ea fatše); 150 g ea lettuce (re sebelisa tamati, likomkomere le litlama); tee le 1 tsp. mahe a linotsi.

letsatsi 14

Lijo tsa hoseng: selae sa bohobe (30 g) le 50 g ea salemone e letsoai le bobebe; 150 g ea meroho e seng ea starchy; 150 ml ea lero la lamunu.

Seneke: 2 kiwi le mafura a mafura a fokolang (120 g).

Lijo tsa mots'eare: 250 ml ea sopho, e kenyeletsang lihoete, tamati, zucchini, litlama; 100 g ea sechu sa nama ea khomo; linaoa tse tala tse nang le mouoane (130-150 g); 200 ml ea prune compote.

Seneke sa thapama: apole; 120 ml yogurt e mafura a tlase.

Lijo tsa mantsiboea: mahe a phehiloeng (2 likhomphutha.), A koahetsoeng ka li-mushroom; 150 g ea salate ea lihoete tse halikiloeng, kohlrabi, e fafalitsoeng ka oli ea limela le lero la lemone; tee ka lebese.

Hlokomela… Nakoana pele ho nako ea ho robala, haeba u lapile, noa 1% kapa kefir e mafura a tlase (ho fihlela ho 200 ml).

Litlhōlisano

  • Basali ba baimana le ba anyesang, bana, bacha, maqheku, hammoho le baatlelete le batho ba etsang boikoetliso bo matla ba 'mele kapa ba kelello ha baa lokela ho latela lijo tse 1400 tsa khalori.
  • Ho molemo ho theola boima ba 'mele tlasa taolo ea ngaka leha boima ba hau ba pele bo le boima ba li-kilograma tse 20 kapa ho feta tse tloaelehileng. Uena (bonyane qalong ea ho theola boima ba 'mele) o tla hloka lisebelisoa tse ngata tsa matla ho feta tse khothalletsoang ke mokhoa ona.

Melemo ea lijo tse 1400 tsa khalori

  1. U ka etsa lijo ka tsela eo u ratang. Ha ho hlokahale ho hang ho qhelela ka thōko lijo tseo u li ratang, esita le phofo le lijo tse tsoekere, o hloka feela ho fokotsa palo ea lijo tse hlakileng tse kotsi le tse nang le likhalori tse ngata.
  2. Lijo tse fokolang li tla u pholosa linthong tse matla tsa tlala 'me, ka lebaka leo, takatso ea ho tsoa tseleng ea ho theola boima ba' mele.
  3. Likhalori tse fumanehang lenaneng li phahame haholo, ho fapana le lijo tse ling. Ka hona, u ke ke ua tobana le bofokoli, ho se tsotelle, ho feto-fetoha ha maikutlo le lipontšo tse tšoanang tse thatafatsang mokhoa oa ho theola boima ba 'mele. U tla khona ho phela bophelo bo felletseng, ha u ntse u ja lijo tse hlabosang le tse fapaneng.
  4. U tla ba le tloaelo e ntle ea ho se je ho tlōla tekano ka nako e telele.

Likotsi tsa lijo

  • Likotsi tsa mokhoa oa "1400 calories" li kenyelletsa taba ea hore ho ke ke ha etsahala hore li lumellane le batho ba batlang litholoana tse potlakileng tsa ho theola boima ba 'mele.
  • Batho ba phathahaneng ba ka thatafalloa ho ja lijo tse fokolang ka lebaka la kemiso ea bona ea mosebetsi.
  • Bakeng sa phepo e nepahetseng, o tla tlameha ho bokella boikemisetso le mamello, ho ithuta litafole tsa likhalori le ho reka sekala sa kichineng.

Ho fepa lijo hape li-calories tse 1400

U ka khutlela lijong tsena nako efe kapa efe. Ntho ea bohlokoa ke ho mamela 'mele oa hau.

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