Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya 3,000

Zamkati

• Ndani ayenera kutsatira chakudya cha ma calorie 3,000?
• Zitha kukuthandizani kuti muchepetse
• Chifukwa chake mungafune kunenepa
• Mlingo wotetezeka wonenepa
• Momwe mungatsatire zakudya zopatsa thanzi za ma kalori 3,000
• Zakudya zoyenera kudya, zakudya zoti mupewe
• Zitsanzo menyu
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Mfundo yofunika
• Chakudya Chakudya: Nkhuku ndi Veggie Mix ndi Match

Chakudya cha ma calorie 2,000 chimawerengedwa kuti ndi choyenera ndipo chimakwaniritsa zosowa za anthu ambiri.

Komabe, kutengera mtundu wa ntchito yanu, kukula kwa thupi lanu, ndi zolinga zanu, mungafunike zambiri.

Nkhaniyi ikufotokoza zonse zomwe mungafune kudziwa pazakudya zopatsa mphamvu ma caloriki 3,000, kuphatikiza zifukwa zoyenera kutsatira, zakudya zomwe muyenera kudya ndi kuchepetsa, komanso dongosolo la chakudya.

Ndani ayenera kutsatira chakudya cha ma calorie 3,000?

Zosowa zanu zamakalori tsiku lililonse zimakhazikitsidwa pazinthu zingapo, kuphatikiza:

• Jenda. Amayi nthawi zambiri amawotcha 5-10% ochepa ma calories opuma kuposa amuna amsinkhu wofanana ().
• Zaka. Chiwerengero cha zopatsa mphamvu zomwe mumawotcha mupumula chimachepa ndi zaka ().
• Kutalika. Kutalika kwanu, komwe kumakulimbikitsani kwambiri kuti muchepetse kunenepa kwanu.
• Ntchito. Kuchita masewera olimbitsa thupi ndi zochitika monga ntchito yakunyumba ndikuchepa kumawonjezera zofunikira za kalori ().

Kalori yamasiku onse imafunikira makilogalamu 1,600-2,400 patsiku kwa azimayi achikulire ndi makilogalamu 2,000-3,000 a amuna achikulire, omwe malekezero ake amakhala a anthu omwe amangokhala komanso malekezero ake a iwo omwe ali otanganidwa ().

Ziwerengerozi ndizotengera kuyerekezera pogwiritsa ntchito kutalika kwapakati komanso kulemera kwabwino kwa amayi ndi abambo achikulire. Mkazi wotchulidwayo ndi 5'4 ”(163 cm) wamtali ndipo amalemera mapaundi 126 (57.3 kg), pomwe munthu amene akutchulidwayo ndi 5'10” (178 cm) ndipo amalemera mapaundi 154 (70 kg).

Kutengera kukula kwa thupi lanu komanso magwiridwe antchito, mungafune ma calories okwana 3,000 kapena kupitilira apo patsiku kuti mukhale ndi thupi lolimba.

Ngakhale othamanga nthawi zambiri amakhala ndi zosowa zambiri kuposa anthu wamba, anthu omwe ali ndi ntchito yovuta, monga ogwira ntchito kumafamu ndi ogwira ntchito zomangamanga, amathanso kufunikira ma calorie ambiri kuti akhale ochepa.

Komanso, ngati mumachita masewera olimbitsa thupi masiku ochepa pa sabata osachita zambiri pakati, mwina simusowa ma calories ambiri, chifukwa kuchita masewera olimbitsa thupi kumawotcha ma calories ochepa kuposa momwe anthu ambiri amaganizira (,,)

Zinthu monga jenda, zaka, kutalika, komanso magwiridwe antchito zimakhudza ngati mungatsatire zakudya zopatsa mphamvu ma 3,000.

Zitha kukuthandizani kuti muchepetse

Ngakhale anthu ambiri akufuna kuchepetsa thupi, ena akuyang'ana kuti achepetse.

Kulemera kumachitika mukamadya ma calories ambiri kuposa momwe mumawotcha tsiku lililonse. Kutengera magwiridwe antchito anu komanso kukula kwa thupi, ma calories okwana 3,000 akhoza kukhala okulirapo kuposa zomwe zikufunika pakali pano, zomwe zingakupangitseni kunenepa ().

Chifukwa chake mungafune kunenepa

Pali zifukwa zingapo zofunika kunenepa.

Ngati mumadziwika kuti ndinu ochepa thupi malinga ndi kuchuluka kwa thupi lanu (BMI), omwe amakuthandizani pa zamankhwala kapena odyetsa ovomerezeka angakulimbikitseni kuti muchepetse.

Mwinanso, ngati ndinu wothamanga, mungafune kunenepa - makamaka mu mawonekedwe a minofu - kuti muchite bwino pamasewera anu.

Mofananamo, ngati ndinu omanga thupi kapena opangira mphamvu zamagetsi, mungafune kunenepa chifukwa cha kukula kwa minofu ndi mphamvu.

Nthawi zina, mutha kukhala ndi thanzi labwino lomwe limakulitsani zosowa zanu za kalori, monga khansa kapena matenda, kapena kuchira kuchipatala chachikulu (,).

Mlingo wotetezeka wonenepa

Ngakhale maphunziro pamutuwu akusowa, mulingo wovomerezeka wonenepa ndi 0,5-2 mapaundi (0.2-0.9 kg) pa sabata (11).

Komabe, mwa anthu omwe ali ndi vuto la kuperewera kwa chakudya m'thupi, kunenepa kwa makilogalamu awiri pa sabata kumakwaniritsidwa bwino ().

Kulemera mofulumira kungayambitse mavuto ena, monga kuphulika, kupweteka m'mimba, ndi kusunga madzi. Ngati ndinu wothamanga, zotsatirazi zimatha kulepheretsa magwiridwe antchito anu posokoneza zochita zanu zolimbitsa thupi ().

Kuphatikiza apo, kulemera mwachangu kumatha kukulitsa kuchuluka kwa triglyceride, komwe kumatha kubweretsa chiopsezo cha matenda amtima (,).

Kuthamanga kwanu mofulumira kumadalira kuchuluka kwa ma calories omwe mukufunikira kuti mukhale ochepa.

Ngati mulemera makilogalamu 2,000 patsiku, mumakhala onenepa mwachangu kwambiri pazakudya zopatsa mafuta pafupifupi 3,000 kuposa munthu amene amalemera makilogalamu 2,500 patsiku.

Mwachitsanzo, kafukufuku wina wamasabata asanu ndi atatu adawonetsa kuti pamene anthu 25 athanzi adya zopatsa mphamvu 950 zowonjezera pazakudya zawo zolemera, adapeza mapaundi a 11.7 - 5.3 makilogalamu (3.5 makilogalamu) omwe anali mafuta ( ).

Ngati ophunzira omwewo adadya ma calories 500 okha kuposa zosowa zawo za calorie nthawi yomweyo, atha kulemera pang'ono.

Kwa anthu ena, ma calorie 3,000 angakuthandizeni kunenepa. Mulingo wovomerezeka, wotetezeka wonenepa ndi 0,5-2 mapaundi (0.2-0.9 kg) pa sabata.

Momwe mungatsatire zakudya zopatsa thanzi za ma kalori 3,000

Zakudya zomwe mumadya zimachokera ku ma macronutrients atatu - carbs, mafuta, ndi mapuloteni.

Mapuloteni ndi carbs amapereka makilogalamu anayi pa gramu, poyerekeza ndi zisanu ndi zinayi zamafuta.

Maandilidwe Ovomerezeka a Macronutrient Distribution Ranges (AMDRs) ofotokozedwa ndi Institute of Medicine of the National Academies amalimbikitsa kuti anthu apeze (17):

• 45-65% ya ma calories kuchokera ku carbs
• 20-35% ya ma calories awo kuchokera ku mafuta
• 10-35% ya zopatsa mphamvu zawo kuchokera ku mapuloteni

Tchati chili pansipa chikugwiritsa ntchito magawo awa pazakudya zopatsa mphamvu ma kalori 3,000:

Pamodzi ndi kukana kuphunzira, kuchuluka kwa mapuloteni kumapeto apamwamba a AMDR kwawonetsedwa kuti kumachepetsa kuchuluka kwamafuta amthupi chifukwa chodya kwambiri kalori ndikuchulukitsa minofu (,,).

Kukaniza maphunziro kumatha kulimbikitsa kupindula kwa minofu m'malo mopindulitsa mafuta pa chakudya chambiri ().

Gwiritsani ntchito mapuloteni mozungulira kulimbitsa thupi kwanu, komanso kupatula magawo tsiku lanu lonse kuti minyewa yanu ikule bwino ndikukula (,).

Mapuloteni apamwamba kuphatikiza kuphatikiza kukana kumathandizira kukhathamiritsa thupi lanu.

Zakudya zoyenera kudya, zakudya zoti mupewe

Kudya makilogalamu 3,000 patsiku kuchokera kuzakudya zonse, zosasinthidwa kapena zosakonzedwa pang'ono, monga zipatso, ndiwo zamasamba, mbewu zonse, mafuta athanzi, ndi mapuloteni owonda, zitha kukhala zovuta.

Ndi chifukwa chakuti zakudya izi zimakhala ndi michere yambiri koma zopatsa mphamvu zochepa, zomwe zimafuna kuti muzidya chakudya chochulukirapo.

Mofananamo, zingakhale zosavuta kudya makilogalamu 3,000 kuchokera kuzakudya zopangidwa bwino kwambiri, monga nyama yankhumba, tchipisi cha mbatata, maswiti, makeke, chimanga chotsekemera, ndi zakumwa zotsekemera, chifukwa zimakhala zokoma kwambiri komanso zodzaza ndi zopatsa mphamvu.

Komabe, chifukwa zakudya zopanda pakezi zilibe michere yofunikira yathanzi, ndikofunikira kuti mupeze ma calories ambiri pazakudya zonse zopatsa thanzi, kuphatikiza:

• Mapuloteni okhudzana ndi zinyama: nsomba, nkhuku, nkhukundembo, njati, mazira athunthu, ndi kuchepa kwa ng'ombe, monga pambali kapena sirloin steak
• Mapuloteni obzala mbewu: tofu, edamame, tempeh, nandolo, ndi nandolo
• Mbewu: phala, mpunga, buledi, pasitala, ndi quinoa
• Mkaka: mkaka, kanyumba tchizi, kefir, ndi yogurt wachi Greek.
• Mafuta ndi mafuta: maamondi, mtedza, mbewu za fulakesi, maolivi, ndi mabotolo a mtedza monga chiponde chachilengedwe kapena batala wa amondi
• Zipatso: mapeyala, zipatso, maapulo, nthochi, mapeyala, malalanje, mphesa, ndi zina zotero.
• Zamasamba: sikwashi, mbatata, nandolo, kale, tsabola, zukini, broccoli, tomato, kolifulawa, etc.

Kuphatikiza apo, mapuloteni a ufa, kuphatikiza ma whey, kasinasi, ndi ufa wopangidwa ndi mbewu monga mpunga, soya, kapena nandolo, amatha kuwonjezeredwa ku smoothies wa zakudya zopatsa thanzi komanso zopatsa mafuta.

Pomaliza, zowonjezera mavitamini, zomwe nthawi zambiri zimapereka ma calorie 1,000 potumikira, ndi njira yabwino, koma ndibwino kuti mukwaniritse zosowa zanu za calorie ndi michere kudzera pazakudya koyamba.

Zakudya zosakonzedwa bwino kwambiri, zopewera michere kuti mupewe kapena kuchepetsa zakudya zama kalori 3,000 zikuphatikizapo:

• Zakudya zokazinga: French batala, mphete za anyezi, ma donuts, mapepala a nkhuku, timitengo ta tchizi, etc.
• Zakudya zachangu: tacos, burgers, pizza, agalu otentha, ndi zina zotero.
• Zakudya zosakaniza ndi zakumwa: soda, maswiti, zakumwa zamasewera, zinthu zouma zotsekemera, tiyi wotsekemera, ayisikilimu, zakumwa zokoma za khofi, ndi zina zambiri.
• Ma carbs oyengedwa: ma cookie, tchipisi, tirigu wa shuga, mitanda, ndi zina zambiri.

Ngati zambiri zomwe mumadya zimakhala ndi zakudya zokwanira, zopatsa thanzi, mutha kusangalala ndi zomwe mumakonda pang'ono.

Onetsetsani kuti mafuta anu ambiri amachokera kuzakudya zosagwiritsidwa ntchito pang'ono, zopatsa thanzi komanso musungire maswiti ndi zakudya zopanda thanzi kuti muthandizidweko nthawi zina.

Zitsanzo menyu

Nazi izi masiku asanu pa chakudya cha ma kalori 3,000 angawoneke.

Lolemba

• Chakudya cham'mawa: 1 chikho (80 magalamu) a oats ndi 1 chikho (240 ml) cha mkaka kapena mkaka wobzala, nthochi 1 yochepetsedwa, ndi supuni 2 (33 magalamu) a batala
• Akamwe zoziziritsa kukhosi: kusakaniza komwe kumapangidwa ndi 1 chikho (80 magalamu) a tirigu wouma, 1/4 chikho (30 magalamu) a granola, 1/4 chikho (34 magalamu) azipatso zouma, ndi mtedza 20
• Chakudya: 1 chikho (100 magalamu) a spaghetti okhala ndi makapu 3/4 (183 magalamu) a msuzi wa phwetekere ndi ma ouniki 4 (112 magalamu) a nyama yophika yophika, komanso 1 mkate umodzi wapakati wokhala ndi supuni 1 (14 magalamu) a batala
• Akamwe zoziziritsa kukhosi: 1 chikho (226 magalamu) a kanyumba tchizi ndi 1/2 chikho (70 magalamu) a mabulosi abulu
• Chakudya: Masentimita 110 a nsomba, 1 chikho (100 magalamu) a mpunga wofiirira, ndi nthungo 5 za katsitsumzukwa

Lachiwiri

• Chakudya cham'mawa: smoothie wopangidwa ndi makapu awiri (480 ml) a mkaka kapena mkaka wobzala, 1 chikho (227 magalamu) a yogurt, 1 chikho (140 magalamu) a ma blueberries, ndi supuni 2 (33 magalamu) a batala wa amondi
• Akamwe zoziziritsa kukhosi: Mgulu wa granola 1, chipatso chimodzi, ndi zidutswa ziwiri za tchizi
• Chakudya: Sangweji yaying'ono yamasentimita 12 yokhala ndi nyama, tchizi, ndi nyama zamasamba zokhala ndi ma ola atatu (85 magalamu) a kaloti wakhanda, supuni 2 (28 magalamu) a hummus, ndi magawo a apulo mbali
• Akamwe zoziziritsa kukhosi: 1 ufa wochuluka wa protein wothira 1 chikho (240 ml) cha mkaka kapena mkaka wobzala
• Chakudya: 4-ounce (113-gramu)

Lachitatu

• Chakudya cham'mawa: 3 waffles wa tirigu wathunthu wokhala ndi supuni 2 (33 magalamu) a batala, 1 lalanje, ndi makapu awiri (480 ml) a mkaka kapena mkaka wobzala
• Akamwe zoziziritsa kukhosi: Gulu la granola 1 lokhala ndi mtedza ndi 1 ounce (28 magalamu) a maamondi
• Chakudya: 6-ounce (170-gramu) 90% -lean burger pa chimanga chonse cha tirigu ndi chidutswa chimodzi cha phwetekere ndi tsamba la letesi, komanso 1 1/2 chikho (86 magalamu) a batala zopangidwa ndi mbatata zophika mafuta
• Akamwe zoziziritsa kukhosi: 1 chikho (227 magalamu) a yogurt wachi Greek ndi 1 chikho (140 magalamu) a strawberries
• Chakudya: 4-ounce (112-gramu) chifuwa cha nkhuku, 1/2 chikho (84 magalamu) a quinoa, ndi makapu 1 1/3 (85 magalamu) a nandolo

Lachinayi

• Chakudya cham'mawa: Omelet-dzira 3 wokhala ndi magawo anyezi odulidwa, tsabola wofiira ndi wobiriwira, ndi 1/4 chikho (28 magalamu) a tchizi wonyezimira wokhala ndi makapu awiri (480 ml) amkaka kapena mkaka wobzala
• Akamwe zoziziritsa kukhosi: Supuni 2 (33 magalamu) a chiponde ndi nthochi 1 pachidutswa chimodzi cha mkate wa tirigu
• Chakudya: 8 ounces (226 magalamu) a tilapia fillets, 1/4 chikho (32 magalamu) a mphodza, ndi saladi wokhala ndi 1/4 chikho (30 magalamu) a walnuts
• Akamwe zoziziritsa kukhosi: 2 odulidwa, mazira ophika kwambiri pamwamba pa saladi wobiriwira wosakanikirana
• Chakudya: Turkey yopangidwa ndi 4 ounce (114-gram) Turkey bere, anyezi odulidwa, adyo, udzu winawake, ndi tsabola wokoma, 1/2 chikho (123 magalamu) a zamzitini, tomato wodulidwa, ndi 1/2 chikho (120 magalamu) nyemba za cannellini, zodzaza ndi 1/4 chikho (28 magalamu) a tchizi wonyezimira. Onjezani oregano, masamba a bay, ufa wouma, ndi chitowe momwe mungafunire kuti mulawe.

Lachisanu

• Chakudya cham'mawa: Mazira atatu athunthu, 1 apulo, ndi 1 chikho (80 magalamu) wa oatmeal wopangidwa ndi chikho chimodzi (240 ml) cha mkaka kapena mkaka wobzala
• Akamwe zoziziritsa kukhosi: 1 chikho (226 magalamu) a yogurt wamba ndi 1/4 chikho (30 magalamu) a granola ndi 1/2 chikho (70 magalamu) a raspberries
• Chakudya: 6-ounce (168-gramu) chifuwa cha nkhuku, 1 mbatata (151-gramu) mbatata, 3/4 chikho (85 magalamu) a nyemba zobiriwira, ndi 1 magalamu 28 a mtedza
• Akamwe zoziziritsa kukhosi: 1/2 chikho (130 magalamu) a nsawawa pamwamba pa masamba
• Chakudya: mbale ya burrito yokhala ndi ma ouniki 170 (170 magalamu) a steak wodulidwa, 1/2 chikho (130 magalamu) a nyemba zakuda, 1/2 chikho (90 magalamu) a mpunga wofiirira, 1 chikho (35 magalamu) a letesi ndi sipinachi, ndi supuni 2 (16 magalamu) a salsa

Zakudya za 3-calorie, masiku 5 zamasamba zimaphatikizapo zakudya zosiyanasiyana zopatsa thanzi, monga mapuloteni owonda, mafuta athanzi, zipatso, ndi ndiwo zamasamba.

Mfundo yofunika

Kutengera zinthu zingapo, kuphatikiza magwiridwe antchito anu ndi kukula kwa thupi, chakudya chokhala ndi ma kalori 3,000 chikhoza kukuthandizani kuti mukhale wonenepa.

Zakudya zonse, zosasinthidwa kapena zosakonzedwa pang'ono, monga zipatso, ndiwo zamasamba, mbewu zonse, mafuta athanzi, ndi mapuloteni owonda ayenera kukhala ambiri - ngati si onse - azakudya zanu.

Komano, zakudya zoyengedwa bwino kwambiri monga nyama yankhumba, tchipisi ta mbatata, maswiti, makeke, chimanga chotsekemera, ndi zakumwa zotsekemera ziyenera kuchepetsedwa.

Chakudya Chakudya: Nkhuku ndi Veggie Mix ndi Match