Ib daim ntawv qhia yooj yim rau 1200 calories ib hnub

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Khoom noj khoom haus tsis tas yuav txo koj cov zaub mov txhua hnub kom bland thiab tho txawv tais. Koj tuaj yeem noj ntau yam sib txawv thiab txawm tias qee zaum tso cai rau koj tus kheej koj nyiam, tsis yog khoom noj khoom haus heev. Qhov tseem ceeb tshaj plaws yog kom nkag siab tias koj lub cev tau txais dab tsi nrog cov zaub mov no.

Vim li cas txwv koj tus kheej?

Ntau tus kws paub txog zaub mov pom zoo tias koj yuav tsum tswj cov zaub mov koj noj thoob plaws koj lub neej. Thiab paub tias koj yuav tsum muaj calorie ntau npaum li cas los ua kom koj lub cev nyob rau hauv qhov zoo yog qhov tseem ceeb ib yam li txhuam koj cov hniav txhua hnub.

Muaj qee qhov kev xav uas txiav cov calories ib hnub los ntawm 30-35% ntawm koj li ib txwm muaj tuaj yeem ua rau cov txheej txheem kev laus hauv lub cev thiab ua kom lub neej muaj sia nyob. Hauv qhov no, nws yog qhov tsim nyog los ntsuas qhov loj ntawm koj feem. Yog tias qhov no twb yog ib qho khoom noj me me xwb, ces tsis tas yuav txo nws. Nws yog ib qho yooj yim heev kom txo tau txhua yam rau kev tshaib kev nqhis zoo tib yam thiab tib lub sij hawm kis tau tus lej loj ntawm txhua yam kab mob. Kev kho yoo mov tsuas yog muab los ntawm kws kho mob thaum mob hnyavtsim nyog.

Yog tias koj xav tias nws nyuaj heev kom taug qab seb koj cov pluas tshais lossis pluas su muaj pes tsawg calorie ntau ntau rau koj lub neej, ces koj tsis yog lawm. Txhua yam uas koj ua tsis tu ncua yuav ua tus cwj pwm dhau sijhawm. Thiab nyob rau hauv ib lub hlis los yog li ntawd, koj yuav tsis tau ua complex lej. Kev paub txog pes tsawg calories koj lub cev tau noj yuav cia li tshwm hauv koj lub taub hau. Txawm li cas los xij, nws yog qhov zoo tshaj kom paub ob peb 1,200-calorie-ib-hnub cov zaub mov xaiv nyob rau hauv qhov pib kom nws yooj yim rau kev xaiv zaub mov txhua hnub.

Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws

Lub ntsiab lus appetizing ua noj yog hais txog lub appetizer ua ntej noj mov kub. Nws lub hom phiaj yog ua kom qab los noj mov. Thiab tsuas yog vim tias koj nyob ntawm qhov txwv calorie tsis tau txhais hais tias koj pluas mov yuav tsum txwv rau ib lossis ob pluas noj. Cov pluas noj rau 1200 calories ib hnub twg, cov ntawv qhia zaub mov uas peb yuav xav txog ntxiv, ob qho tib si hauv theem thiab hauv daim ntawv holistic, tuaj yeem suav nrog khoom noj txom ncauj, zaub xam lav, kua zaub, cov chav kawm tseem ceeb thiab cov khoom qab zib hauv qhov ncauj.

Yog li, hom khoom noj txom ncauj twg tsim nyog rau cov zaub mov txwv tsis pub calorie? Salmon thiab fermented mis nyuj cov khoom, ntxiv nrog tshuaj ntsuab los yog txuj lom, tsim ib tug zoo heev tsw ntau yam.

Koj tuaj yeem muab cov khoom lag luam sib xyaw ua ke los ntawm kev hloov lawv cov kev ntxhib los mos thiab ntxiv ntau yam zaub. Koj tuaj yeem ua cov qhaub cij nrog smoked salmon thiab qaub cream nrog tshuaj ntsuab. Los yog koj tuaj yeem ua cov tartlets nrog salmon thiab tshis cheese pate thiab ntxiv ib qho me me ntawm tswb kua txob rau juiciness. Cov khoom noj txom ncauj me me no tsis tas yuav muaj daim ntawv qhia ntxaws ntxaws thiab muab ua tiavkev ywj pheej ntawm koj txoj kev xav. Qhov tseem ceeb tshaj plaws yog tsis txhob hnov qab tias lub appetizer yog tsim los tsa lub qab los noj mov, thiab tsis mus gorge rau nws. Yog li ntawd, qhov loj me yuav tsum tsim nyog, hais ib qho tom.

Salads

Yog li ntawd koj cov zaub xam lav tsis hloov cov chav kawm tseem ceeb thiab khoom qab zib hauv cov ntsiab lus calorie, koj yuav tsum tau saib xyuas tsis yog rau cov khoom xyaw xwb, tab sis kuj rau hnav khaub ncaws koj siv. Tau kawg, zaub zaub xam lav yog qhov tsim nyog rau cov zaub mov yooj yim ntawm 1200 calories ib hnub. Tab sis cov zaub mov txawv rau Greek zaub xam lav lossis Caesar zaub xam lav tau paub rau koj ntev. Thiab lawv zoo heev, tab sis peb muab koj ib daim ntawv qhia nthuav ntau dua. Nws yuav yog Turkish zaub xam lav nrog ib qho txawv txawv ua ke ntawm flavors.

Kev ua noj ua haus, koj yuav tsum tau tev thiab txiav tag nrho cov zaub ntug hauv paus, dib tshiab, Bulgarian, kua txob qab zib thiab ntxiv tws dib rau lawv. Tom ntej no, koj yuav xav tau txog 300 g ntawm pickled champignons thiab 200 g ntawm txiv ntseej. Roughly chop lawv thiab ntxiv rau cov zaub uas twb npaj lawm. Rau kev hnav khaub ncaws, muab cov roj txiv roj, kua txiv qaub thiab qee cov kua los ntawm cov txiv ntseej. Tom qab ntxiv cov hnav khaub ncaws, sib tov kom huv si, tab sis tsis txhob ntxiv ntsev. Cov zaub xam lav muaj cov khoom xyaw ntsev heev, thiab koj tuaj yeem ua rau nws yooj yim los ntawm kev ntxiv ntsev ntxiv. Nws yog qhov zoo tshaj los ua qhov no tom qab saj cov khaub ncaws hnav khaub ncaws.

Sups

Cov khoom noj tsis zoo calorie yog cov uas muaj tsawg dua 5 kcal ib 100 g ntawm qhov hnyav. Thiab cov kua zaub yog cov tais diav uas tuaj yeem muaj tag nrho ntawm cov khoom zoo li no. Rau 1200 calories ib hnub noj mov, cov ntawv qhia zaub mov muaj peev xwm thiab muaj tag nrho cov kua zaub. Tom qab tag nrho, lawv ntau haiv neeg tsuas yog amazing.

Tam sim no ib daim ntawv qhia rau cov kua zaub uas muaj calorie tsawg nrog zucchini, uas sai sai saturates lub cev, yuav nthuav tawm. Nws yog tsim nyog los boil 40 g ntawm mov. Thiab 50 g ntawm zucchini me ntsis nyob rau hauv ib lub lauj kaub thiab txiav mus rau hauv me me pieces. Sib tov mov nrog zucchini nyob rau hauv ib tug blender, ntxiv koj nyiam txuj lom rau saj. Rau lub hauv paus ntawm cov kua zaub, Fry ob peb tablespoons hmoov nplej nyob rau hauv butter, stirring tas li. Dilute lub kib hmoov nrog 100 ml ntawm mis nyuj thiab simmer kom txog thaum tuab. Tom qab ntawd, ntxiv mov-zucchini sib tov thiab 150 ml ntawm zaub broth muaj. Ua kom sov txhua yam ua ke thiab koj tuaj yeem ua haujlwm.

Cov kua zaub nrog nqaij qaib kuj tuaj yeem nyob hauv cov ntawv qhia zaub mov, yog tias peb tsis tham txog cov nqaij npuas super-calorie. Nqaij qaib, qaib ntxhw thiab txawm nqaij nyuj yog qhov zoo dua rau cov kua zaub. Yog, thiab cov nqaij boiled tuaj yeem ntxiv rau lub tais nws tus kheej, thiab koj cov kua zaub yuav ua rau ntau txaus siab. Qhov no tuaj yeem txwv koj cov pluas noj rau appetizers thiab entrees, tshem tawm qhov xav tau noj kub thiab.

khoom noj kub

Ntau yam kev noj zaub mov tseem ceeb suav nrog ntau yam nqaij nruab deg. Thiab txij li thaum muaj ntau ntau cov tsiaj reptiles, cov ntawv qhia zaub mov rau 1200 calories ib hnub ua ntau ntau yam. Nqaij qaib mis tuaj yeem dhuav nrog kev siv txhua hnub, tab sis cws, squid thiab ntses txawm yuav txuag tau hnub. Yog li ntawd, daim ntawv qhia yuav muab nrog squid, thiab koj yuav coj mus rau hauv tus account tias lwm yam nqaij nruab deg yog siav nyob rau hauv ntau pua txoj kev sib txawv, thiab yuav luag txhua txhua daim ntawv qhia yuav muab cais raws li tsawg-calorie. Nws yog npaj los ua noj squid stewed nrog txiv lws suav thiab nceb.

Ua ntej koj yuav tsum ntxuav thiab ntxuav 1.5 kg ntawm squid. Los yog yuav twb npaj carcasses. Muab mashed carcasses ntawm 5-6 pre-soaked sprats, grated nrog ib tug me me ntawm citric acid, rau hauv lub lauj kaub nrog rhuab zaub roj. Tom ntej no, 4-5 txiv lws suav yuav tsum tau muab tso rau hauv ib lub paste thiab ntxiv rau lub lauj kaub. Muab tws squids thiab qhuav los yog tshiab nceb nyob rau ntawd. Mushrooms tuaj yeem siv txhua yam, rau koj saj. Ntxiv cov txuj lom, ntxiv dej thiab simmer tshaj qhov cua sov li ib teev.

Cov zaub mov no ua kom muaj ntau hom zaub mov rau txhua hnub rau 1200 calories. Squids yog mos heev, thiab zaub ntses ua rau cov zaub mov noj thiab tib lub sijhawm txaus siab heev.

Tshuaj koj tus kheej

Txawm tias koj tsis quav ntsej rau cov khoom qab zib, thaum noj zaub mov, cov receptors yuav tsum tau ci ntsa iab saj thiab hnov qab. Yog li ntawd, khoom qab zib coj ntau txaus siab. Tab sis yuav ua li cas cov zaub mov rau ib lub lim tiam ntawm 1200 calories ib hnub twg muaj nrog rau cov khoom qab zib? Yooj yim heev yog tias, ib yam li hauv cov zaub mov dhau los, koj siv cov khoom xyaw kom raug thiab yuav ua li cas npaj lawv.

Ntau zaus, cov khoom qab zib hauv khw muag khoom zoo nkauj heev thiab ua rau cov neeg uas muaj lub siab xav noj ntau calorie ntau ntau ib zaug. Cov ntawv qhia zaub mov 1200 calorie ib hnub tsis tso cai rau qhov ntawd. Tab sis nws zoo rau pamper koj tus kheej. Piv txwv li, los npaj lub ci ci hauv tsev marshmallow, koj xav tau cov khoom xyaw tseem ceeb thiab tsawg kawg ntawm lub sijhawm. Yog li ntawd,Koj yuav tsum tau npaj 200 g ntawm koj nyiam berries. Cia nyob rau hauv peb rooj plaub nws yuav yog ib tug strawberry. Siv ib rab diav los ua strawberry puree tawm ntawm nws. Qhia ib pob khoom noj gelatin rau hauv cov kua txiv hmab txiv ntoo thiab muab sijhawm rau o. Nyem cov kua txiv los ntawm ib nrab ntawm txiv qaub, ntxiv rau cov txiv hmab txiv ntoo puree nrog rau me ntsis hmoov qab zib. Tshav kub lub resulting loj tshaj tsawg tshav kub kom txog thaum lub gelatin dissolves. Tom qab ntawd cia txias thiab tuav nrog ib tug tov kom txog thaum me ntsis thickened. Npog txhua daim ntawv nrog parchment thiab ncuav nyob rau hauv whipped strawberries. Tawm hauv lub tub yees rau 3 teev. Thiab tam sim no lub tais, qab zib thiab yuav luag tsis muaj teeb meem rau daim duab, yog npaj txhij.

Full menu

Kev noj zaub mov 1200-calorie-ib-hnub muaj ntau yam zaub mov thiab noj qab nyob zoo. Thiab tseem peb yuav ua ib tug generalized version ntawm xws li ib tug zaub mov rau tag nrho cov hnub.

1. Noj tshais: Ham omelet thiab tshuaj yej tsis muaj suab thaj. Ib daim ntawm nqaij npua yog qhov zoo dua kom tsis pub ntau tshaj 50 g - 212 kcal.
2. 2 tshais thib ob: yogurt muaj roj tsawg nrog cov txiv hmab txiv ntoo lossis qee cov txiv hmab txiv ntoo - 85 kcal.
3. Noj su: zaub stew thiab 2 nqaij qaib cutlets. Lub stew yuav tsum tau stewed yam tsis muaj roj, thiab cutlets yog qhov zoo tshaj plaws steamed. Nqaij qaib cutlets tuaj yeem hloov nrog ntses cutlets. 385 kcal.
4. Khoom txom ncauj: qee cov txiv ntoo lossis txiv hmab txiv ntoo qhuav - 150 kcal.
5. Noj hmo: cov ntses uas tsis muaj rog ci thiab cov nplej siav. Rau noj hmo, nws yog qhov zoo dua los muab kev nyiam rau barley groats - 325 kcal.

Cov zaub mov no muaj 1157 kcal, uas ua tau raws li peb qhov kev xav tau.

Sib ntaus sib tua

Nws tsim nyog nco ntsoov tias cov zaub mov ntawm 1200 calories ib hnub rau cov poj niam yog ib txoj hauv kev kom poob phaus. TABSISrau cov txiv neej, xws li kev txwv yuav ua rau muaj kev phom sij rau kev noj qab haus huv. Tom qab tag nrho, txiv neej lub cev rau kev ua haujlwm ib txwm xav tau ntau lub zog. Yog li ntawd, nws tsim nyog hu rau tus kws kho mob noj zaub mov ua ntej yuav mus rau cov khoom noj uas yuav hloov pauv koj cov khoom noj txhua hnub. Tab sis, tsis hais koj tus poj niam los txiv neej, yog tias koj xav tau cov txiaj ntsig tam sim lossis tsis ntseeg koj tus kheej txhua, ces feem ntau koj yuav ua tsis tiav. Yog li ntawd, qhov tseem ceeb ntawm kev sim siab yog kev ntseeg ntawm nws tus kheej lub zog.

Fast food

Nws zoo li txawv heev uas lub tswv yim ntawm cov khoom noj ceev tau pom ib qho chaw hauv peb tsab xov xwm txog kev noj zaub mov noj. Koj yuav xav tsis thoob yog tias koj pom tias koj tuaj yeem noj zaub mov ceev. Tab sis!

Nws yog categorically tsis yooj yim sua kom noj cov zaub mov zoo li no. Tab sis yog tias koj tsis muaj sijhawm teem sijhawm rau noj mov ib txwm thiab tsis muaj dab tsi nyob ze tab sis lub tsev noj mov ceev ceev, ces koj tseem tuaj yeem them taus Coke burger yog qhov tshwj xeeb. Nutritionists tau ua pov thawj tias noj zaub mov tsis zoo tsis zoo rau lub cev vim tias tsis noj tshais lossis pluas su.

Peb cia siab tias peb cov zaub mov los ntawm 1200 calorie ib hnub zaub mov yuav pab kom koj nco qab txog yam koj noj.