Proper abinci mai gina jiki: menu na mako (1200 kcal). Menu for 1200 adadin kuzari a rana tare da girke-girke na wani mako

Mutane shekaru daban-daban, wanda aka kullum tauye kanka abinci, jayayya cewa shi zai taimake su rasa nauyi, ba su ma san da cewa hanya mafi kyau don rasa nauyi ne na al'ada da kuma daidaita cin abincin nasu.

Ba za ka iya tunanin cewa ba za ka iya ci biyu da lafiya da kuma dadi abinci, godiya ga wanda za ka zama slimmer kowace rana. Ga azumi nauyi asara, mun bayar da shawarar cewa ka ci gaba da dama abinci (da menu na mako), 1200 kcal wanda aka dauke matsakaicin canja darajar da rana.

A ka'idodi na abinci mai gina jiki

Proper abinci mai gina jiki - da key ga kiwon lafiya, cikakken adadi da kuma kyau ruhohi, kuma ya zauna da farin ciki har abada bayan, a tabbatar da tsayar da wadannan saituna:

• kokarin kawar daga abinci da burodi da kuma daban-daban na hatsi.
• kokarin ci more 'ya'yan itatuwa da kayan lambu.
• Matsakaicin rabo ikon;
• Ci da dama kiwo kayayyakin tare da m yawan kitsen.
• jefar da m abinci.
• advantageously cinye Boiled ko steamed abinci.
• a cikin sanyi lokaci a kai a kai dauki bitamin kantin magani.
• duba ga gaban gishiri, soda da ruwa, sukari da kuma iri-iri na confectionery kayayyakin a rage cin abinci, amma ba overeat.
• a ranar sha akalla 2 lita na halitta ruwa.
• kaucewa kauce daga duk wani giya da abin sha.
• za ka iya sha a mafi žarancin minti 20 kafin da kuma bayan da abinci.

Shin ka san cewa rage cin abinci ne "1200 da adadin kuzari da rana" (menu na mako, za ku samu kadan m) ne m, kuma da gaske tasiri? Za ka iya amince fara rasa nauyi!

Ko kana shirye? Sa'an nan mu je!

Proper abinci mai gina jiki: menu na mako (1200 kcal). rana Daya

A wannan menu domin saurin nauyi asara hada da wuce yarda da dadi, kamar yadda ɓangare na abin da suke bukata domin aiki na jikin mutum da abubuwa, ma'adanai da kuma bitamin.

• Gargadi! A tsanani cututtuka a wani hali, kada ku zauna a kan wannan rage cin abinci. Wannan zai iya zama haɗari ga jiki!

Saboda haka, a ranar farko ta mako fara karin kumallo tare da 150 grams na rasberi Fiza (girke-girke za ku sami kadan m). Kada ka manta shirya wani 150-gram gina jiki omelet tare da caramelized bishiyar asparagus. Maimakon haka, amfani da burodi hatsi burodi. 100 grams na yankakken tumatur ba zai tsoma baki tare da lafiya rage cin abinci. Idan ka zabi zuwa sha kofi tare da kirfa.

Saboda haka, a cikin adadin na farko karin kumallo ya juya daga kawai 207 da adadin kuzari. Kuma yanzu za mu tattauna da abincin rana. Za ka iya ci 1 kananan pear da kuma sha game da 200 ml na low-mai yogurt.

Kana so ka sami cikakken labarin cewa zai zama menu for 1200 kcal per day tare da girke-girke na wani mako? Barka, kun sãmi abin da kuka kasance neman! Muna ci gaba da tattauna rage cin abinci.

Ga abincin rana a ranar farko nauyi asara iya dafa kifi Stew (daya rabo - 250 ml) da kuma 100 grams na kaza schnitzel, wanda muka bayar da shawarar ka dafa a kan gasa. Sauerkraut da albasarta - cikakken abun ciye-ciye for dieting. Kuma zuwa wanke saukar da dadi abinci Can da 200 ml na lemun tsami ruwan 'ya'yan itace.

A abincin rana, ku ci wani orange da kuma sha saukar da kitsen yogurt.

4 hours kafin barci wajibi ne ga abincin dare. Cook nama cushe kabeji, yanke kayan lambu da kuma wanke saukar duk wannan yummy shayi tare da chamomile.

Bayan 3 chasa 200 milliliters na yogurt sha.

Saboda haka, domin a ranar farko na rage cin abinci ka yi amfani da kawai 1205 da adadin kuzari.

Idan kana so ka kalla a dace rage cin abinci, a menu na mako, 1200 kcal wanda yake matsakaicin darajar for 24 hours, za ka kawai taimaka a wannan!

Kuma yanzu za mu duba a girke-girke babban jita-jita, a sama.

rasberi NAT

Don shirya wannan abin sha za ka bukatar:

• 30-40 milliliters na halitta lemun tsami ruwan 'ya'yan itace.
• 1 kwai.
• 3 kankara cubes.
• 30 milliliters na rasberi syrup.
• 0.1 lita na ruwa soda.

Shiri zai dauki 'yan mintuna!

Don fara, Mix kwai fari, kankara, lemun tsami ruwan 'ya'yan itace da kuma rasberi syrup. Bulala da mahautsini. A sakamakon dakatar da aka gauraye da carbonated ruwa. A sha ne a shirye!

Shin, ba ka tsammani cewa rage cin abinci "1,200 da adadin kuzari da rana" (menu na mako da aka gabatar a wannan labarin) - hanya mafi kyau don gamsar da kanmu da sauransu cewa rasa nauyi da sauri watakila? Duba ka gani da kanka!

Protein omelet tare da bishiyar asparagus

Don shirya 2 servings na wannan ban mamaki tasa kana bukatar:

• 3 kaza qwai.
• 50 grams na bishiyar asparagus (Boiled).
• 50 ml na skimmed madara.
• ganye (dama).

Sunadaran rabu daga yolks, whisk su tare da madara. A baya can dafa shi bishiyar asparagus bukatar sa a cikin wani mold domin yin burodi, zuba a baya tattalin cakuda da kuma aika a cikin tanda for 5-10 minti.

Dadi da lafiya rage cin abinci tasa ne a shirye!

kifi Stew

Ana neman menu na rana a 1200 da adadin kuzari? Tasiri abun da ake ci ba, ba su taimake su rasa nauyi? Akwai wani bayani! A gwada menu gabatar a wannan labarin, da kuma za ka yi nasara - da wuce haddi nauyi sannu a hankali amma steadily zai bar ka ba.

Saboda haka kana bukatar wadannan sinadaran da shiri na 4 servings na goulash:

• 350 grams na kifi.
• 1 lita ruwa.
• 1 Pepper (zaki).
• 2 pickled kokwamba.
• da dama matsakaici dankali.
• 1 tumatir.
• 50 grams na fungi.
• 30 grams na tumatir manna.
• 1 bay ganye (dama).
• ganye (dama).
• ¼ lemun tsami.

Don fara da finely yanke kayan lambu, tsoma su a cikin ruwan zãfi, tafasa don 5 da minti. Add da ake bukata adadin kifi, tumatir manna da kuma dafa kamar minti 10.

Kafin bauta wa jita-jita ƙara da lemun tsami ruwan 'ya'yan itace. Bismillah!

kaza schnitzel

Wannan shi ne wani ba za'a iya mantawaba dandano da tasa za ta faranta kowa da kowa. Tabbata ga kokarin da shi!

Don shirya 1 hidima ku kawai bukatar 150 grams kaza nono.

Saboda haka, tare da nama, ya kamata ka yanke kitsen, da kuma fim peels. A mataki na gaba shi ne yanki da fillet Ka tunkuɗe da musamman guduma. Cooking gasashen daukan game da minti 15.

Idan kai ne da gaske shirye ya bi da ta dace rage cin abinci, a menu na mako (1200 kcal yau da kullum), kuma da wadannan tips zai taimake ka tare da cewa!

nama cushe kabeji

Don shirya 1 bautãwarku na wannan tasa za ka bukatar:

• 160-200 grams minced nama.
• da dama zanen gado na bayyana kabeji.
• ½ albasa.
• 1.5 tablespoons Boiled shinkafa.
• 1 tablespoon tumatir puree (dama).
• ganye (dama).

Kabeji ganye ya kamata a Boiled for 5 da minti, sa'an nan suka bukatar da za a sanyaya. Dafa shinkafa gauraye da dafa shi ko pre-sayi nama, ƙara albasa, wanda ya kasance a baya finely sara.

A kabeji ganye, sanya cakuda minced nama, shinkafa da albasarta. Kunsa kowane daga cikin sami envelopes cushe kabeji, ba shi da wani uku-girma cylindrical siffar.

Simmer cushe kabeji bukatar rabin awa.

Dadi tasa slimming shirya, bismillah!

Menu ga nauyi asara. rana biyu

Idan kana so ka rasa nauyi, ku sani cewa mafi kyau wani zaɓi ne na rage cin abinci "1,200 adadin kuzari a rana." Menus, reviews, kuma mafi sakamakon hade da wannan Hanyar faduwa da wuce haddi nauyi, ba za ka sami wannan labarin.

Da safe muka bayar da shawarar da ka yi naka omelet tare da bishiyar asparagus, kore shayi, apple sabo ne da kuma dadi salatin na radish, kore albasa, da kuma sosai mai yogurt.

A lokacin da na biyu karin kumallo ci gasa a cikin tanda apple, wanke saukar da wannan m tasa na hatsi tare da yogurt.

Ga abincin rana, muna bayar da shawarar cewa ka ci 250 milliliters kifi miya da daban-daban na kayan lambu. Meatballs a miya, dafa turkey nama, kayan lambu slicing da 'ya'yan itace compote - wani abu ba tare da abin da abincin rana Talata ba zai yiwu ba.

A abincin rana za ka iya amince ci sabo ne kokwamba da kuma wanke saukar da shi bukatar low-kalori yogurt.

Dinner halin kaka gasa ko Boiled kaza nono, kazalika sanya daga abarba, seleri, 3.2 protsetnoy mai yogurt da kuma irin goro salad, wanke saukar duk wannan zai iya zama mai dadi shayi tare da blueberries.

An hour kafin lokacin kwanta barci sha 200 milliliters na 1 bisa dari na yogurt.

Ba ku sani ba yadda za a rasa nauyi? Sa'an nan ku tuna cewa taimako ka da cewa iya kawai 1200 kcal rage cin abinci. Menu a cikin kwanaki 7, ku yi koyi.

rana uku

Za mu fara sake tare da karin kumallo: sha 150 ml na karas ruwan 'ya'yan itace. Har ila yau, kokarin da Boiled dankali da daban-daban na ganye, da kuma 55 grams na salted herring da kuma sha madara da chicory.

A abincin rana, bi da kanka zuwa ga wani dadi gasa apple cushe da low-mai gida cuku nauyi. Wanke saukar abinci rasberi hadaddiyar giyar da madara.

Kusa da fara dafa abincin dare ya kunshi kabeji. Tabbata ga kokarin da salatin na kokwamba, seleri da kuma kitse yogurt. Mantawa Ba dandano da nama stewed tare da bushe apricots ba tare da sukari - wani abu ba tare da abin da abincin dare a ranar Laraba zai yiwu ba.

A abincin rana, ku ci wani garehul da low mai yogurt dukan mai dandano.

Domin abincin dare, kokarin da wadannan jita-jita:

• Kayan lambu slicing.
• kore shayi da kuma Jasmine.
• casserole kifi.

A cikin dare na sha yogurt 1 cent mai.

rana hudu

Wannan labarin ya gabatar da wani menu a kan wani 1200 kalori a rana rage cin abinci ya yi rashin nauyi kowane mako za ta taimaka. Shirye ci gaba? Babu matsala!

Saboda haka, ya ku ƙaunatattuna, don karin kumallo, shirya kanka rumman ruwan 'ya'yan itace, low-mai gida cuku, kofi tare da skim madara da kuma salatin na karas, kabewa, zabibi, apples, walnuts da kitsen strawberry yogurt.

A abincin rana, muna bayar da shawarar da ka gwada da kiwi da kuma kore shayi tare da Jasmine.

Domin abincin dare bi da kanka zuwa ga miya da kirim mai tsami da kuma namomin kaza. Kada ka manta ka dafa farin kabeji da ganye, m compote (zuwa ga liking) da kuma braised da leeks da karas kwasfa.

Kafin abincin dare, a yanka da orange da kuma ci shi da nonfat yogurt mangoro.

Domin abincin dare, kokarin dafa gasa turkey, wani kayan salad, kuma yogurt, kazalika da shayi tare da zuma da kuma bergamot.

Kafin je barci sake sha 1 kashi yogurt.

rana biyar

Wannan labarin da aka gabatar kan rage cin abinci na 1200 da adadin kuzari a menu kowace rana wanda aka fentin a daki-daki. Karanta, dafa da kuma rasa nauyi!

A wani karin kumallo dafa sabo ne ruwan 'ya'yan itace daga karas da apples, dole ka so wani low-kalori omelet tare da cuku da kuma soya. Bi da kanka zuwa yankan fitar fi so kayan lambu da kuma kofi tare da madara.

A abincin rana, ku ci wani apple da kuma sha 200 milliliters na bulala yogurt da sabo ne raspberries.

Ga abincin rana, muna bayar da shawarar cewa ka ƙirƙiri da wadannan abinci ga nauyi asara:

• 100 grams na dafa kaza.
• 250 milliliters na zafi miyan Broccoli da kore.
• 150 grams braised kabeji da karas.
• 200 milliliters nunannun 'ya'yan itace compote.

A abincin rana, kokarin 75 grams na bushe abarba da wani MUG na kore shayi ba tare da sukari.

Dining bukatar 4 hours kafin lokacin kwanta barci. jita-jita:

• 150 grams na salatin shirya daga seleri, lemun tsami yanka 2 da 50 milliliters na orange ruwan 'ya'yan itace.
• 100 grams na cod casseroles.
• 200 ml na kore shayi.

An hour kafin lokacin kwanta barci sha kefir.

Idan ka ji dadin dafa abinci menu na mako, "1200 da adadin kuzari", karanta littattafai a hankali, sa'an nan za ku zama tabbata ga rabu da mu da karin kilo.

Kwanaki shida da bakwai

The musamman da suka bambanta da wannan tasiri rage cin abinci ne da cewa na karshe kwana biyu, za ka iya maimaita matakai baya wuce ka rasa nauyi, dole ka ci da waɗanda jita-jita cewa ka yi a baya da aka gwada.

Saboda haka, don karin kumallo za a iya zabar wani abu kamar cewa, cewa ka ji a lokacin da wadannan kwanaki 5 da ya fi. A 7th rana, karin kumallo riga da wasu sauran tasa, kamar yadda masana maimaita abinci ba da shawarar.

don takaita

Wannan labarin ya taimakawa ga mutane da yawa a menu na 1,200 da adadin kuzari a rana tare da girke-girke na mako guda, godiya ga wanda ya rasa nauyi da dubban mutane suka yi ba mafarkin na ganin kanta sake a wani kyau jiki tare da cikakken adadi.

Wanda ya riga ya yi kokarin wannan dabara, aka ce cewa babu daya rage cin abinci ba zai bayar da wannan sakamakon. Bugu da kari, shi resistant, karin nauyi ba ta dawo ba na dogon lokaci. Kwararru tabbatar da cewa ta dace abinci mai gina jiki shi ne wajibi ne don bi wa duk, ba tare da togiya, domin ya kula da kiwon lafiya da kuma tsawanta rayuwa.

Da fatan, kowane dauki daga wannan abu ne da wani abu mai muhimmanci gare su, kuma waɗanda suke ƙauna. Bi da lafiya salon, ci da kyau da kuma ko da yaushe kasance m!