Yadda ake yin abincin kalori 1200 (low kalori)
Wadatacce
Abincin kalori na 1200 shine abincin mai ƙananan kalori wanda yawanci ana amfani dashi wajen kula da abinci mai gina jiki na wasu mutane masu kiba ta yadda zasu iya rasa nauyi ta hanyar lafiya. A cikin wannan abincin, ya kamata a rarraba abinci sosai a cikin yini kuma ba a ba da shawarar motsa jiki sosai a wannan lokacin ba.
Manufar cin abincin kalori 1200 ita ce mutum ya kona adadin kuzari fiye da yadda yake ci a rana, don ya iya ciyar da tarin kitse. Mace balagaggiyar maza zaune tana kashe kimanin kalori 1800 zuwa 2000 a rana, don haka idan ta ci abinci mai kalori 1200, za ta ci kalori 600 zuwa 800 kasa da yadda take amfani da shi, don haka za ta rage kiba.
Yana da mahimmanci a tuna cewa wannan abincin dole ne ya kasance tare da masaniyar abinci, saboda yana haifar da babban ƙuntataccen caloric. Sabili da haka, kafin fara wannan abincin, abin da yakamata shine a yi cikakken ƙimar abinci.
Yadda ake cin abincin kalori 1200
Abincin kalori na 1200 an yi shi ne da nufin inganta asarar nauyi, tunda yana sanya jiki amfani da kayan mai kamar tushen makamashi. Koyaya, don asarar nauyi ya faru a cikin lafiyayyar hanya, ya zama dole a bi abincin bisa tsarin jagororin mai gina jiki kuma cewa ba za a gudanar da ayyukan motsa jiki mai ƙarfi ba.
Bugu da kari, wannan abincin ma bai kamata a yi shi na dogon lokaci ba, domin za a iya samun karancin bitamin da kuma ma'adanai, asarar karfin jiki, rauni, yawan kasala da rashin lafiyar gaba daya.
1200 abincin abincin kalori
Wannan misali ne na abincin abincin kalori 1200 na kwanaki 3. An gina wannan menu bisa ƙimar furotin na 20%, mai 25% da 55% na carbohydrates. Babban maƙasudin wannan abincin shine cin abinci a ƙananan ƙananan, amma sau da yawa a rana, saboda haka guje wa jin yunwa mai yawa.
| Rana 1 | Rana ta 2 | Rana ta 3 | |
| Karin kumallo | ½ kofin hatsi ko granola tare da kofi 1 na madara mai ƙaranci + cokali 1 na hatsi | 2 ƙwanƙwararan ƙwai + yanki guda 1 na gurasar naman alade + ml ml 120 na ruwan lemu | 1 matsakaicin oat pancake tare da cokali 1 na avocado + yanki guda 1 na farin cuku + gilashin 1 na ruwan kankana |
| Abincin dare | ½ ayaba + cokali 1 na man gyada | Smallananan pear 1 da aka yi a cikin microwave tare da murabba'i 1 na duhun cakulan (+ 70% koko) a gutsure | Strawberry smoothie: strawberries 6 tare da kopin 1 na fili yogurt + 2 cikakkun kayan hatsi |
| Abincin rana | 90 g na gasashen naman kaji + ½ kofin quinoa + latas, tumatir da albasa salad + cokali 1 (na kayan zaki) na man zaitun + yanki 1 na abarba | 90 g na kifin kifi + ½ kopin shinkafar shinkafa + bishiyar aspara + cokali 1 (na kayan zaki) na man zaitun | 1 eggplant cushe da 6 tablespoons na naman sa nama tare da 1 matsakaici diced dankalin turawa, 1 cokali (na kayan zaki) na man zaitun |
| Abincin rana | 1 karamin apple da aka dafa da cokali 1 (na kayan zaki) na kirfa | Kopin 1 na madarar yogurt + cokali 1 na hatsi + 1 yankakken ayaba | 1 kofin gwanda da aka yanka |
| Abincin dare | Kwai tortilla (raka'a 2) tare da alayyahu (½ kofin) + 1 duka gasa | Raw salad tare da steg kaza 60g da 4 na bakin ciki yanka na avocado. Aka dandana shi da lemon tsami. | 1 matsakaiciyar alkama tare da g g 60 na kaza a cikin tube + kofi 1 na ɗanyen salad |
| Bukin | 2 yanka farin cuku | 1 ƙaramar tangerine | 1 kofin gelatin mara dadi |
A cikin wannan abincin kalori 1200, tare da abinci mai sauƙi, yana da mahimmanci a sha lita 1.5 zuwa 2 na ruwa kowace rana. Kyakkyawan zaɓi, ga waɗanda suke da wahalar shan ruwa, shi ne shirya ruwa mai ɗanɗano. Duba wasu girke-girke na ruwan sha mai ɗanɗano don sha yayin rana.
Lokacin sanya salatin a cikin manyan abinci, bai kamata ku wuce cokali 2 na man zaitun ba, tare da ƙara bada ƙarfi ga lemun tsami da vinegar, alal misali.
Abincin 1200 na kalori na maza daidai yake da abin da aka yi wa mata kuma ana iya bin sa ta maza da mata, duk da haka yana da mahimmanci a bi likita, ko masanin abinci mai gina jiki, lokacin fara kowane irin abinci don kaucewa cutar da lafiya.
Kalli bidiyon kuyi ƙarin koyo daga masaninmu na gina jiki:
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6 abubuwan karewa masu aminci ga mata masu ciki da yara
