Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zambiri

Zamkati

• Chifukwa chiyani ma calories 2000 nthawi zambiri amawoneka ngati ofanana
• Chifukwa chiyani zosowa za kalori zimasiyana
• Kodi zakudya zopatsa mphamvu ma kalori 2,000 zitha kuchepetsa kulemera?
• Zakudya zoti mudye
• Zakudya zofunika kupewa
• Zitsanzo za dongosolo la chakudya
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Mfundo yofunika
• Chakudya Chakudya: Nkhuku ndi Veggie Mix ndi Match

Zakudya za ma calorie 2,000 zimawerengedwa kuti ndizoyenera kwa achikulire ambiri, popeza chiwerengerochi chimawerengedwa kuti ndi chokwanira kuthana ndi zosowa za anthu ndi michere.

Nkhaniyi ikukufotokozerani zonse zomwe muyenera kudziwa pazakudya zopatsa ma kalori 2,000, kuphatikiza zakudya zophatikizira komanso kupewa, komanso dongosolo lazakudya.

Chifukwa chiyani ma calories 2000 nthawi zambiri amawoneka ngati ofanana

Ngakhale zofunikira pazakudya zimasiyanasiyana malinga ndi mtundu wa munthu, ma calories 2,000 nthawi zambiri amawonedwa ngati oyenera.

Chiwerengerochi chimadalira zosowa za anthu akuluakulu zomwe zimagwiritsidwa ntchito pokonzekera chakudya malinga ndi Malangizo a Zakudya za 2015-2020 ().

Kuphatikiza apo, imagwiritsidwa ntchito ngati chikhazikitso popanga malingaliro pamakalata azakudya ().

M'malo mwake, malembedwe onse azakudya ali ndi mawu awa: "Kuchuluka kwa Peresenti Tsiku Lililonse kumadalira chakudya cha ma calorie 2,000. Malingaliro Anu Atsiku Lililonse akhoza kukhala okwera kapena kutsika kutengera zosowa zanu "().

Chifukwa cha izi tsiku ndi tsiku, ogula amatha kufananiza, mwachitsanzo, kuchuluka kwa sodium ndi mafuta okhutira pachakudya chomwe chapatsidwa kufikira milingo yayikulu tsiku lililonse.

Chifukwa chiyani zosowa za kalori zimasiyana

Ma calories amapereka thupi lanu ndi mphamvu zomwe amafunikira kuti azisamalira moyo ().

Chifukwa thupi ndi moyo wa aliyense ndizosiyana, anthu ali ndi zosowa zamakalori osiyanasiyana.

Kutengera ndi gawo la zochitika, akuti azimayi achikulire amafunika ma calories 1,600-2,400 patsiku, poyerekeza ndi 2,000-3,000 calories ya amuna akulu ().

Komabe, zosowa za kalori zimasiyanasiyana kwambiri, pomwe anthu ena amafunikira zopatsa mphamvu zopitilira 2,000 patsiku.

Kuphatikiza apo, anthu omwe akukula, monga amayi apakati ndi achinyamata, nthawi zambiri amafunikira zoposa zopatsa mphamvu 2,000 tsiku lililonse.

Pamene kuchuluka kwa zopatsa mphamvu zomwe mumawotcha ndizochulukirapo kuposa kuchuluka komwe mumadya, kuchepa kwa kalori kumachitika, zomwe zimapangitsa kuti muchepetse thupi.

Komanso, mutha kunenepa mukamadya ma calories ambiri kuposa momwe mumawotchera. Kusamalira kulemera kumachitika ngati manambala onse awiri ali ofanana.

Chifukwa chake, kutengera zolinga zanu zolemera komanso kuchuluka kwa magwiridwe antchito, kuchuluka kwama calories omwe muyenera kudya amasiyana.

Akuluakulu amafunikira ma calories pafupifupi 2,000 patsiku. Komabe, malingaliro amakalori amtundu uliwonse amadalira pazinthu zambiri, monga kukula kwanu, jenda, gawo lochita masewera olimbitsa thupi, zolinga zolemera, komanso thanzi labwino.

Kodi zakudya zopatsa mphamvu ma kalori 2,000 zitha kuchepetsa kulemera?

Kutsata zakudya zopatsa mphamvu ma kalori 2,000 kumatha kuthandiza anthu ena kuti achepetse kunenepa. Kugwira bwino ntchito kwake kumatengera msinkhu wanu, jenda, kutalika, kulemera, magwiridwe antchito, komanso zolinga zochepetsa thupi.

Ndikofunika kuzindikira kuti kuchepa kwa thupi kumakhala kovuta kwambiri kuposa kungochepetsa kalori yanu. Zinthu zina zomwe zimakhudza kuchepa thupi ndi monga chilengedwe, zachuma, komanso matumbo anu mabakiteriya (,).

Izi zati, kuletsa ma kalori ndichimodzi mwazinthu zazikulu zopewera kunenepa kwambiri ndikuwongolera (,).

Mwachitsanzo, ngati muchepetsa kuchuluka kwa kalori yanu ya tsiku ndi tsiku kuchokera pa 2,500 mpaka 2,000, muyenera kutaya makilogalamu 1 (0,45 kg) mu sabata limodzi, popeza ma calories 3,500 (ma calories 500 opulumutsidwa masiku asanu ndi awiri) ndiye kuchuluka kwa ma calories mu 1 pounds la thupi mafuta (,).

Mbali inayi, zakudya zopatsa mphamvu ma caloriyoni 2,000 zimapitilira zosowa za anthu ena, zomwe mwina zimapangitsa kunenepa.

Ngakhale zakudya zopatsa ma calorie 2,000 zitha kuthandizira kuchepa thupi, ndikofunikira kuti muzitsata zomwe mumadya malinga ndi zosowa zanu, chifukwa zosowa za kalori zimasiyana kutengera zinthu zambiri.

Zakudya zoti mudye

Chakudya choyenera, chopatsa thanzi chimaphatikizapo zakudya zambiri, zosasinthidwa.

Komwe mafuta anu amachokera ndikofunikira monga kuchuluka kwama calories omwe mumadya.

Ngakhale ndikofunikira kuti muwonetsetse kuti mukupeza ma carbs okwanira, mapuloteni, ndi mafuta, kuyang'ana kwambiri pazakudya m'malo mwa ma macronutrients kungakhale kothandiza kwambiri popanga zakudya zopatsa thanzi ().

Pa chakudya chilichonse, muyenera kuganizira za zakudya zabwino kwambiri zomanga thupi monga zipatso, ndiwo zamasamba, ndi mbewu zonse.

Ngakhale mutha kudya nthawi zina, zakudya zanu zimayenera kukhala ndizakudya izi:

• Mbewu zonse: mpunga wabulauni, oats, bulgur, quinoa, farro, mapira, ndi zina zambiri.
• Zipatso: zipatso, mapichesi, maapulo, mapeyala, mavwende, nthochi, mphesa, ndi zina zotero.
• Masamba osakhazikika: kale, sipinachi, tsabola, zukini, broccoli, bok choy, Swiss chard, tomato, kolifulawa, etc.
• Masamba owuma: sikwashi yam'madzi, mbatata, sikwashi yozizira, mbatata, nandolo, mapulani, ndi zina zambiri.
• Zakudya za mkaka: ya yogurt yochepetsedwa kapena yodzaza mafuta, kefir, ndi tchizi wamafuta onse.
• Zakudya zowonda: nkhuku, nkhuku, ng'ombe, mwanawankhosa, njati, nyama yamwana wang'ombe, ndi zina zambiri.
• Mtedza, mabotolo a mtedza, ndi mbewu: maamondi, ma khewa, mtedza wa macadamia, mtedza, mbewu za mpendadzuwa, mtedza wa paini, ndi mabotolo achilengedwe
• Nsomba ndi nsomba: nsomba, nsomba, halibut, scallops, mamazelo, kuuma, nkhanu, etc.
• Nyemba: nsawawa, nyemba zakuda, nyemba za cannellini, nyemba za impso, mphodza, ndi zina zambiri.
• Mazira: organic, mazira athunthu ndi athanzi komanso okhala ndi michere yambiri
• Mapuloteni opangidwa ndi mbewu: tofu, edamame, tempeh, seitan, mapuloteni opangira mapuloteni, ndi zina zotero.
• Mafuta athanzi: mapeyala, mafuta a kokonati, mafuta a avocado, maolivi, ndi zina zambiri.
• Zonunkhira: ginger, turmeric, tsabola wakuda, tsabola wofiira, paprika, sinamoni, nutmeg, ndi zina zambiri.
• Zitsamba: parsley, basil, katsabola, cilantro, oregano, rosemary, tarragon, ndi zina zambiri.
• Zakumwa zopanda kalori: khofi wakuda, tiyi, madzi owala, ndi zina zambiri.

Kafukufuku akuwonetsa kuti kuwonjezera chopangira mapuloteni pazakudya ndi zokhwasula-khwasula kungathandize kulimbikitsa kukhutira ndikuthandizira kuchepa ndi kukonza (,,).

Kuphatikiza apo, kuwunika momwe mumadya carb ndikusankha mitundu yoyenera ya carbs kumatha kuthandizira pakukonza kulemera.

Ndikofunika kudya zakudya zosiyanasiyana zathunthu, zosasinthidwa - osati kungopeza zosowa zanu komanso kuti mukwaniritse thupi lanu komanso kuti mukhale ndi thanzi labwino.

Chakudya chopatsa thanzi choyenera chimayenera kukhala ndi zakudya zosiyanasiyana, zosasinthidwa, kuphatikiza zipatso, ndiwo zamasamba, mapuloteni owonda, nyemba, mbewu zonse, ndi mafuta athanzi.

Zakudya zofunika kupewa

Ndibwino kupewa zakudya zomwe sizimapatsa thanzi - zomwe zimadziwikanso kuti "zoperewera zopanda mafuta." Izi ndi zakudya zomwe zimakhala ndi ma calories ambiri komanso zowonjezera shuga koma zoperewera m'thupi ().

Nayi mndandanda wazakudya zomwe muyenera kupewa kapena kuchepetsa zakudya zilizonse zathanzi, ngakhale mutafunikira kalori:

• Zowonjezera shuga: agave, zinthu zophikidwa, ayisikilimu, maswiti, ndi zina - onjezerani shuga wochepera 5-10% ya mafuta anu ()
• Zakudya zachangu: French batala, agalu otentha, pizza, nkhuku zankhuku, ndi zina zambiri.
• Makina osinthidwa ndi oyeretsedwa: ma bagels, buledi woyera, omenyera, ma cookie, tchipisi, tirigu wapa shuga, pasitala, etc.
• Zakudya zokazinga: French batala, nkhuku yokazinga, ma donuts, tchipisi ta mbatata, nsomba ndi tchipisi, etc.
• Sodas ndi zakumwa zotsekemera ndi shuga: zakumwa zamasewera, timadziti ta shuga, soda, nkhonya yazipatso, tiyi wotsekemera ndi zakumwa za khofi, ndi zina zambiri.
• Zakudya ndi mafuta ochepa: zakudya zonona ayisikilimu, zokhwasula-khwasula zokhwasula-khwasula m'makeke, zakudya zopakidwa m'matumba ndi zakudya zachisanu, ndi zotsekemera zopangira, monga Sweet n 'Low, etc.

Ngakhale zakudya zanu zambiri zimayenera kukhala ndi zakudya zonse, zosasinthidwa, ndibwino kuti muzidya zakudya zopanda thanzi nthawi zina.

Komabe, kudya pafupipafupi zakudya zomwe zili mndandandandawu sizingangokhala zovulaza thanzi lanu komanso zimachedwetsa kapena kulepheretsa kuchepetsa thupi kapena kusokoneza kuyeserera kwanu.

Ndibwino kupewa kapena kuchepetsa zakudya zopanda phindu, monga zakudya zokazinga, ma carbu oyengedwa bwino, komanso zakudya zopatsa shuga ndi zakumwa.

Zitsanzo za dongosolo la chakudya

Pano pali dongosolo labwino la masiku asanu la chakudya chokhala ndi zopatsa mphamvu pafupifupi 2,000 patsiku.

Chakudya chilichonse chimakhala ndi zopatsa mphamvu pafupifupi 500 ndipo chotupitsa chilichonse chimakhala ndi zopatsa mphamvu 250 ().

Lolemba

Kadzutsa: masamba omelet

• Mazira awiri
• 1 chikho (20 magalamu) a sipinachi
• 1/4 chikho (24 magalamu) a bowa
• 1/4 chikho (23 magalamu) a broccoli
• 1 chikho (205 magalamu) wa mbatata yosakaniza
• Supuni 1 (15 ml) ya maolivi

Akamwe zoziziritsa kukhosi: apulo ndi chiponde

• 1 apulo wapakatikati
• Supuni 2 (32 magalamu) a batala

Chakudya: Matumba a Mediterranean tuna pita

• 1 pita ya tirigu wathunthu
• Mafuta asanu (140 magalamu) a nsomba zamzitini
• akanadulidwa anyezi wofiira ndi udzu winawake
• 1/4 peyala
• Supuni 1 (9 magalamu) a crumbled feta cheese

Akamwe zoziziritsa kukhosi: tchizi ndi mphesa

• 2 ounces (56 magalamu) a cheddar tchizi
• 1 chikho (92 magalamu) a mphesa

Chakudya chamadzulo: nsomba ndi nyama zamasamba ndi mpunga wamtchire

• 5 ounces (140 magalamu) a nsomba zophika
• Supuni 2 (30 ml) zamafuta
• 1/2 chikho (82 magalamu) a mpunga wamtchire wophika
• 1 chikho (180 magalamu) a katsitsumzukwa kokazinga
• 1 chikho (100 magalamu) a biringanya wokazinga

Lachiwiri

Chakudya cham'mawa: batala wa mtedza ndi chotupitsa nthochi

• Magawo awiri a toast yambewu yonse
• Supuni 2 (32 magalamu) a batala wa amondi
• Nthochi 1 yodulidwa
• sinamoni kukonkha pamwamba

Akamwe zoziziritsa kukhosi: mphamvu smoothie

• Chikho cha 3/4 (180 ml) cha mkaka wopanda mkaka, wopanda mkaka
• 1 chikho (20 magalamu) a sipinachi
• 1 scoop (42 magalamu) azakudya zopangira mapuloteni
• 1 chikho (123 magalamu) a mazira abuluu achisanu
• Supuni 1 (14 magalamu) a mbewu za hemp

Chakudya chamadzulo: saladi ya avocado-tuna

• 1/2 peyala
• Mafuta asanu (140 magalamu) a nsomba zamzitini
• 1/2 chikho (75 magalamu) wa tomato wamatcheri
• Makapu awiri (100-140 magalamu) a masamba osakaniza

Chakudya: nyemba zakuda ndi mbatata burrito

• Mkaka wa tirigu wokwanira 1
• 1/4 chikho (41 magalamu) a mpunga wofiirira wophika
• 1/2 chikho (102 magalamu) a mbatata yophika
• 1/4 chikho (50 magalamu) nyemba zakuda
• Supuni 2 (30 magalamu) a salsa

Akamwe zoziziritsa kukhosi: masamba ndi hummus

• karoti watsopano ndi timitengo ta udzu winawake
• Supuni 2 (30 magalamu) a hummus
• 1/2 mkate wa tirigu wa pita

Chakudya chamadzulo: nkhuku ndi broccoli zimayambitsa-mwachangu

• 5 ounces (140 magalamu) a nkhuku
• Makapu awiri (176 magalamu) a broccoli
• 1/2 chikho (82 magalamu) a mpunga wofiirira wophika
• adyo watsopano ndi ginger
• Supuni 1 (15 ml) ya msuzi wa soya

Lachitatu

Chakudya cham'mawa: parfait ya mabulosi a mabulosi

• 7 ounces (200 magalamu) a yogurt wamba wachi Greek
• 1/2 chikho (74 magalamu) a ma blueberries atsopano
• 1/2 chikho (76 magalamu) a sliced ​​strawberries
• 1/4 chikho (30 magalamu) a granola

Akamwe zoziziritsa kukhosi: nthochi ndi amondi batala

• Nthochi 1
• Supuni 1 1/2 (24 magalamu) a batala wa amondi

Chakudya chamadzulo: Zakudyazi za chiponde ndi tofu ndi nandolo

• Chikho cha 3/4 (132 magalamu) cha Zakudyazi zophika mpunga
• 5 ounces (141 magalamu) a tofu
• 1/2 chikho (125 magalamu) a nandolo
• Supuni 1 (16 magalamu) a batala wokoma
• Supuni 2 (10 magalamu) a tamari kapena msuzi wa soya
• 1/2 supuni ya tiyi (2 magalamu) a Sriracha
• Supuni 2 (14 magalamu) a uchi
• madzi a 1/2 laimu

Akamwe zoziziritsa kukhosi: mapuloteni bala

• Fufuzani mipiringidzo yomwe ili ndi ma calories pafupifupi 200-250 osachepera 12 magalamu a shuga komanso magalamu 5 a fiber.

Chakudya: tacos za nsomba

• Mitengo 3 ya chimanga
• Ma ouniki 6 (170 magalamu) a cod yokazinga
• 1/2 peyala
• Supuni 2 (34 magalamu) a pico de gallo

Lachinayi

Chakudya cham'mawa: toast ya avocado ndi dzira

• 1/2 peyala
• Magawo awiri a chotupitsa tirigu wathunthu
• Supuni 1 (15 ml) ya maolivi
• Dzira 1

Akamwe zoziziritsa kukhosi: Yogurt yachi Greek ndi strawberries

• 7 ounces (200 magalamu) a yogurt wamba wachi Greek
• 3/4 chikho (125 magalamu) a magawo a sitiroberi

Chakudya chamadzulo: quinoa ndi masamba osakanikirana ndi nkhuku yowotcha

• 1/2 chikho (93 magalamu) a quinoa wophika
• Ma ola 5 (142 magalamu) a nkhuku yophika
• Supuni 1 (15 ml) ya maolivi
• 1 chikho (180 magalamu) azamasamba osakanikirana, osakhala wowuma

Akamwe zoziziritsa kukhosi: mdima chokoleti ndi amondi

• Mabwalo awiri (21 magalamu) a chokoleti chakuda
• Maamondi 15-20

Chakudya chamadzulo: tsabola wamasamba

• 1/2 chikho (121 magalamu) a zamzitini, tomato wosweka
• 1/2 chikho (130 magalamu) a nyemba za impso
• 1/2 chikho (103 magalamu) wa sikwashi yam'madzi
• 1/2 chikho (75 magalamu) a chimanga chokoma chophika
• 1/4 chikho (28 magalamu) azitsamba zoyera anyezi
• 1/4 la tsabola wa jalapeno

Lachisanu

Chakudya cham'mawa: oatmeal ndi mbewu ndi zipatso zouma

• 1/2 makapu (80 magalamu) a oats odulidwa ndi chitsulo
• Supuni 1 (14 magalamu) a mbewu za hemp
• Supuni 1 (12 magalamu) a mbewu za fulakesi
• Supuni 2 (magalamu 20) yamatcheri owuma

Akamwe zoziziritsa kukhosi: belu tsabola ndi kaloti ndi guacamole

• 1/2 tsabola belu, dulani
• 1 chikho cha karoti timitengo
• Supuni 4 (60 magalamu) a guacamole

Chakudya chamasana: kukulunga masamba ndi mozzarella

• Mkaka wa tirigu wokwanira 1
• 1/2 chikho (60 magalamu) a tsabola wofiira wofiira
• Magawo asanu (42 magalamu) a zukini wokazinga
• Masentimita atatu (84 magalamu) a mozzarella atsopano

Akamwe zoziziritsa kukhosi: chia pudding ndi nthochi

• 5 ounces (170 magalamu) a chia pudding
• 1/2 wa nthochi wodulidwa

Chakudya chamadzulo: pasitala wokhala ndi pesto, nandolo, ndi shrimp

• Supuni 2 (30 magalamu) a pesto
• 1/2 chikho (42 magalamu) wa tirigu wathunthu kapena mpunga wofiirira
• 6 ounces (170 magalamu) a shrimp
• 1/2 chikho (80 magalamu) a nandolo
• Supuni 1 (5 magalamu) a grated Parmesan tchizi

Chakudya chopatsa thanzi komanso choyenera chimakhala chokoma komanso chopatsa thanzi. Mndandandanda wa ma calorie 2,000 umakhala ndi chakudya chokwanira, chosasinthidwa. Kuphatikiza apo, ili ndi fiber, mapuloteni, zipatso, ndiwo zamasamba, ndi mafuta athanzi.

Pokonzekera pang'ono ndikukonzekera, kupeza chakudya chopatsa thanzi ndikosavuta. Komanso, ndizotheka kupeza chakudya chofananira chimodzimodzi mukamadya.

Komabe, nthawi zambiri zimakhala zosavuta kupanga zisankho zabwino ndikuwongolera kukula kwa magawo mukamakonza chakudya chanu kunyumba kuchokera kuzipangizo zatsopano.

Chakudya cha ma calorie 2,000 chiyenera kukhala ndi zakudya zonse, zosasinthidwa ndikukhala ndi zipatso, ndiwo zamasamba, mapuloteni, mbewu zonse, ndi mafuta athanzi. Kukonzekera ndi kuphika chakudya chanu kumapangitsa kukhala kosavuta kudya chakudya chopatsa thanzi, choyenera.

Mfundo yofunika

Chakudya cha ma calorie 2,000 chimakwaniritsa zosowa za akulu akulu.

Komabe, zosowa zanu zimasiyanasiyana kutengera msinkhu wanu, jenda, kulemera, kutalika, magwiridwe antchito, ndi zolinga zolemera.

Monga zakudya zilizonse zathanzi, chakudya cha ma calorie 2,000 chimayenera kukhala ndi zakudya zonse, zosasinthidwa monga zipatso, mapuloteni, ndi mafuta athanzi.

Chakudya Chakudya: Nkhuku ndi Veggie Mix ndi Match