'nete ka phepo e nepahetseng ka likhalori tse 1200

Ha ho buuoa ka lijo tse lekanyelitsoeng ho ntse ho hlaha lijo tse 1200 kcal ka letsatsi. Mokhoa ona oa ho theola boima ba 'mele o sebetsa hantle hakae' me re ka re lijo tse joalo ha li kotsi ho 'mele?

Bala tse ling tsa rona lingoloa tse thusang ka phepo e nepahetseng:

• Phepo e nepahetseng: tataiso e felletseng ea phetoho ea PP
• Hobaneng ha re hloka lik'habohaedreite, lik'habohaedreite tse bonolo ebile li rarahane bakeng sa ho theola boima ba 'mele
• Liprotheine bakeng sa boima ba 'mele le mesifa: tsohle tseo u hlokang ho li tseba
• Ho bala likhalori: tataiso e felletseng ea ho bala likhalori!

Mabapi le phepo e nepahetseng ka likhalori tse 1200 ka letsatsi

1200 kcal e nkoa e le palo ea boloi, eo ka lehlakoreng le leng e theolang boima ba 'mele haholo,' me ka lehlakoreng le leng e sa etse metabolism. Bohlokoa ba lijo bo bonolo haholo: o tlameha ho ja ka har'a khalori ena letsatsi le letsatsi, ho fihlela o theola boima boo. Ho menu ha ho na litlhoko tse ikhethang, empa ho hlakile hore ho molemo ho khetha lijo tse nepahetseng. Le ha lithibelo tse joalo e le lijo tse kotsi haholo ebile li sa je.

Melemo ea phepo e nepahetseng ka likhalori tse 1200:

1. Ka lijo tse thibetsoeng joalo u tla theola boima ba 'mele. Bakeng sa khoeli u ka theola lik'hilograma tse 5 ho isa ho tse 10 ho latela boima ba 'mele.
2. Ho batla ho netefalitsoe hore lenane la hau le tla ba le lijo tse nepahetseng le tse phetseng hantle. Ho seng joalo, ho boloka ka har'a khalori e fokolang joalo ho thata haholo.
3. Mokhoa ona oa ho theola boima ba 'mele ha o bake kotsi e tebileng' meleng, ho fapana le lijo tsa mono tse nang le khalori e tlaase haholo (lijo tsa poro ea buckwheat, yogurt, grapefruit, joalo-joalo).

Cons matla ka lik'hilojule tse 1200:

1. Kamehla ja tlase ho 1200 lik'hilojule ho thata haholo. Mme ha o ka felloa ke boima kamora ho lahleheloa ke boima ba 'mele ho menu e tloaelehileng (le ka har'a likhalori tse tloaelehileng tsa 1800-2000) o tla nona kapele. 'Mele oa hau o ile oa fokotsa metabolism hore o tsoelepele ka mekhoa ea bona ea boipheliso phepong ena e seng ntle. 'Me ha o eketsa phepelo ea matla ea lijo tsa letsatsi le letsatsi, e tla ba le mafura' meleng oa hau.
2. Ha e sebelisoa ka likhalori tse 1200 ka letsatsi ho na le kotsi e kholo ea ho tsoa lijong. Ho ntse ho le joalo, lijo tse joalo li kenyelletsa ho pepeseha ho hoholo, hobane ho hlakile hore 'mele o fumana tse tlase ho feta tse hlokehang.
3. Ka lijo tse joalo tse fokolang, u ke ke ua fumana livithamine le liminerale tsohle tse hlokahalang tse teng lihlahisoa.
4. Haeba u ja lik'hilojule tse 1200 u ke ke ua ba le matla 'meleng ho ikoetlisa hantle. Ho sesa ntle le lipapali ha se khetho e ntle, ha o sheba nako e telele.
5. Habohlokoa le ho feta, hobaneng u itlhokofatsa ka ho ja khalori e fokolang joalo, haeba o ka fihlela sephetho se ts'oanang, o fokotsa boleng ba matla ba menyu ea bona ka palo e utloahalang. Bala haholoanyane ka sena sengoloeng mabapi le ho bala likhalori.

Ka hona motho a ka ipotsa hore na papali e bohlokoa kerese? Ntle le moo, kaha re ke ke ra rata ho theola boima ba 'mele kapele, sepheo sa rona sa mantlha ke ho boloka' mele o phetse hantle hape o sebetsa hantle. 'Me sena se ka etsahala feela ka ho kopanya menu e leka-lekaneng le lipapali tse tloaelehileng. Phepo e nepahetseng ka likhalori tse 1200 e kena mohopolong ona habonolo.

Lemoha ka kopo! Lik'hilojule tse 1200 e kanna ea ba palo e tloaelehileng ea ho theola boima ba 'mele haeba o na le boima bo tlase, bolelele bo bonyenyane' me ha o ikoetlise. Tlas'a lintlha tse joalo tsa pele, likhalori li tla ba tlase, 'me li ke ke tsa ba kotsi ho' mele (netefatsa hore o bala sehokela se kaholimo).

Malebela a ho theola boima ba 'mele tsamaisong ea likhalori tse 1200

Haeba u ntse u ikemiselitse kapa u se u ntse u ja ka tlase ho likhalori tse 1200 ka letsatsi, u tla rua molemo ho litlhahiso tse ling:

1. Phetoho ho tloha lijong tse lekanyelitsoeng ho isa ho tse lekaneng, e hloka ho ahoa ka nepo. Ho bohlokoa haholo ho tsamaea hantle bakeng sa phepo e nepahetseng. Le ha o fihlelletse litholoana tse lakatsehang tsa ho theola boima ba 'mele, maemong ohle ho ka se khonehe hore ka tšohanyetso o qale ho ja ntle le lithibelo. Sena se tla lebisa ho khutlisong e felletseng ea liponto tse lahlehileng. Butle-butle eketsa khalori ka ho eketsa likhalori tse ka bang 100 ka beke.
2. Leka ho ja tse fapaneng. Lihlahisoa tse ling re li rata hanyenyane, tse ling ho feta, empa ka lijo tse fokolang joalo li bohlokoa haholo ka menu e fapaneng. Ha e le hantle, haeba u fumane lijo tsa hau tse nepahetseng tse lumellanang le tatso ea hau 'me li lumellana le moeli oa 1200 kcal. Leha ho le joalo, 'mele o hloka lijo tse fapaneng, kahoo u se ke ua lebala ho fapanyetsana mefuta ea nama, lijo-thollo, meroho le litholoana.
3. Sebelisa livithamini. Lijo, eng kapa eng eo e neng e le tsona, li lula li tsamaea le khaello ea livithamini kapa liminerale. Kahoo etsa bonnete ba hore u reka li-vithamine tse rarahaneng k'hemisteng 'me u li noe khafetsa. Sena se tla fokotsa kotsi ea litlamorao tse mpe tse tsoang phepong ea lijo.

Ho totobetse hore phepo e nepahetseng ka li-calories tse 1200 ka letsatsi ke mokhoa o atlehang oa ho theola boima ba 'mele, empa ke o feteletseng. Ho etsa libopeho tse ntle habonolo ebile ho sebetsa hantle haholoanyane ho bala khalori ea hau ea 'nete, ho khetha boikoetliso bo nepahetseng le ho kopanya likarolo tsena tse peli ka katleho.

Phepo e nepahetseng: mokhoa oa ho qala mohato ka mohato