Pehea e hana ai i ka 1200 calorie diet (low calorie)
Anter
ʻO kaʻai calorie 1200 he papaʻai calorie haʻahaʻa i hoʻohana maʻamau ʻia i ka mālama ʻana i nā meaʻai o kekahi poʻe kaumaha i hiki iā lākou ke lilo i kaupaona i kahi ala olakino. I kēia papaʻai, pono e hoʻokaʻawale maikaʻi ʻia nā meaʻai i ka lā a ʻaʻole koi ʻia ka hoʻoikaika kino i kēia manawa.
ʻO ka pahuhopu o ka ʻai 1200-calorie no ke kanaka e kuni i nā mea ʻoi aku ka nui ma mua o kāna ʻai ʻana i ka lā, i hiki ai iā ia ke hoʻolilo i ka momona i hōʻiliʻili ʻia. Hoʻolilo kahi wahine makua sedentary ma kahi o 1800 a 2000 mau calorie i kēlā lā i kēia lā, no laila inā hele ʻo ia i ka 1200 calorie diet, e ʻai ana ʻo ia he 600 a 800 paha nā calorie ma mua o kāna e hoʻohana ai, a no laila e lilo ana kona kaumaha.
He mea nui e hoʻomanaʻo i kēia papaʻai pono e hele pū me kahi nutrististist, no ka mea he kumu ia no ka palena o ka calory nui. No laila, ma mua o ka hoʻomaka ʻana o kēia papaʻai, ʻo ka mea kūpono ka hana ʻana i kahi loiloi piha kino.
Pehea e hana ai i ka ʻai calorie 1200
Hana ʻia ka ʻai calorie 1200 me ka pahuhopu o ka hāpai ʻana i ka pohō o ke kaupaona, ʻoiai ka mea e hoʻohana ai ke kino i ka waihona momona ma ke ʻano he ikehu. Eia nō naʻe, i mea e hiki ai ke kahe o ke kaupaona i kahi ala olakino, pono e ukali ʻia ka papaʻai e like me nā kulekele a ka meaʻai a me nā hana kino ʻole e hoʻokō ʻia.
Eia hou, ʻaʻole pono e hoʻokō ʻia kēia papaʻai no nā wā lōʻihi, no ka mea aia paha ka hemahema o nā wikamina a me nā minelala, ka nalo ʻana o ka nui o nā mākala, nāwaliwali, nāwaliwali nui a me nā malaise āpau.
Papa kuhikuhi papaʻai 1200 calorie
ʻO kēia kahi laʻana o ka papa kuhikuhi papa ʻaukā 1200 calorie no 3 mau lā. Kūkulu ʻia kēia papa kuhikuhi ma muli o nā waiwai o 20% protein, 25% momona a me 55% nā waʻā. ʻO ka pahuhopu nui o kēia papaʻai ka ʻai ʻana i nā mea liʻiliʻi, akā i nā manawa he nui i ka lā, pēlā e pale ai i ka manaʻo o ka pōloli nui.
| Lā 1 | Lā 2 | Lā 3 | |
| ʻAina kakahiaka | ½ kīʻaha cereal a i ʻole granola me 1 kīʻaha o ka waiū skim + 1 punetune o ka ʻoka | 2 hua huaʻai + 1 ʻāpana o ka palaoa wholemeal + 120 ml o ka wai ʻalani | ʻO 1 pancake oat medium me 1 punetēpō o ka avocado + 1 ʻāpana o ka tī keʻokeʻo + 1 aniani o ka wai melemona |
| Mea ʻai kakahiaka | ½ maiʻa + 1 punetēpō o ka pīpī pīni | 1 pear liʻiliʻi i hana ʻia i ka hawewe uila me 1 ʻāpana o ke kokoleka pouli (+ 70% koko) i nā ʻāpana | ʻO Strawberry smoothie: 6 mau strawberry me 1 kīʻaha o ka yogurt maʻamau + 2 mau kuki palaoa holoʻokoʻa |
| ʻAina awakea | 90 g o ka umauma moa i hoʻoheheʻe ʻia + ½ kiaha o ka quinoa + lettuce, kōmato a me ka ʻaka onion + 1 punetēpō (o ka mea ʻono) o ka ʻaila ʻoliva + 1 ʻāpana o ka paina | 90 g salemona + ½ kīʻaha laiki palaoa + asparagus + 1 punetēpu (o ka mea ʻono) o ka aila ʻoliva | 1 hua moa i hoʻopiha ʻia me 6 punetēpō o ka pipi bipi me ka ʻūlū paʻi me 1 mehana + 1 puna (no ka mea ʻono) o ka ʻaila ʻoliva. |
| ʻAina awakea | 1 ʻōpala liʻiliʻi i kuke ʻia me 1 puna (o ka mea ʻono) o ke kinamona | 1 kīʻaha o ka yogurt mānoanoa + 1 punetune o ka ʻoka + + maiʻa i kālai ʻia | 1 kīʻaha paʻi paʻi pepaya |
| ʻAina ʻaina awakea | Tortilla hua moa (2 huahelu) me ka milo (½ kīʻaha) + 1 toast piha | ʻO ka salakeke maka me kahi steak moa 60g a me 4 mau ʻāpana avocado. Hoʻomaʻa ʻia me ka lemon a me ka vīnega. | 1 medium tortilla palaoa me 60 g o ka moa i nā ʻāpana + 1 kīʻaha o ka salakeke maka |
| Pāʻina ʻaina | 2 mau paʻi o ka tī keʻokeʻo | 1 tangerine liʻiliʻi | 1 kīʻaha gelatin unsweetened |
I kēia 1200 calorieʻai, me nā meaʻai maʻalahi, he mea nui ia e inu i ka 1.5 a 2 liters o ka wai i kēlā me kēia lā. ʻO kahi koho maikaʻi, no ka poʻe i ʻoi aku ka paʻakikī e inu wai, e hoʻomākaukau i ka wai ʻono. E nānā i kahi mea ʻono wai e inu ai i ka lā.
Ke hoʻomoʻa i ka salakeke i nā meaʻai nui, ʻaʻole pono ʻoe e ʻoi aku ma mua o 2 teaspoon o ka aila ʻoliva, me ka ʻoi aku ka nui o ka lemon a me ka vīnega, no ka laʻana.
ʻO ka papaʻai 1200-calorie no nā kāne e like me ka mea i hana ʻia no nā wahine a hiki ke ukali ʻia e nā kāne ʻelua, akā he mea nui e ukali i ke kauka, a i ʻole ka mea hānai, ke hoʻomaka ʻana i nā papaʻai e hōʻalo ʻole i ke olakino.
E nānā i ke wikiō a aʻo hou mai i nā ʻōlelo aʻoaʻo mai kā mākou mea ʻai ponoola.
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