Abun cikin Labarin
2000 kalori rage cin abinci, ana la'akari da ma'auni ga yawancin manya, saboda wannan adadin ya isa ya dace da yawancin makamashi da abubuwan gina jiki na mutane.
Bugu da ƙari, ana amfani da shi azaman ma'auni don ba da shawarwarin abinci mai gina jiki.
Duk alamun abinci mai gina jiki sun ƙunshi bayanin: “Kashi Kashi na Ƙimar yau da kullun suna dogara ne akan abinci mai kalori 2000. "Dabi'u na yau da kullum" na iya zama mafi girma ko ƙasa dangane da bukatun kalori.
Me yasa Caloric Bukatun Ya bambanta?
Calories suna ba wa jikinmu kuzarin da yake buƙata don rayuwa. Saboda jikin kowa da salon rayuwarsa sun bambanta, bukatun caloric na mutane ya bambanta. yad.
Dangane da matakin aiki, an kiyasta cewa mata masu girma suna buƙatar adadin kuzari 2000-3000 idan aka kwatanta da adadin kuzari 1600-2400 kowace rana ga maza masu girma.
Koyaya, adadin kuzari ya bambanta sosai, tare da wasu mutane suna buƙatar fiye ko ƙasa da 2000 kowace rana. Misali; Mutane kamar mata masu juna biyu da matasa masu girma sau da yawa suna buƙatar fiye da daidaitattun adadin kuzari 2000 kowace rana.
Lokacin da adadin adadin kuzari da kuke ƙonawa ya fi yadda kuke ɗauka, ƙarancin kalori yana faruwa, mai yuwuwar zama dole don asarar nauyi. Sabanin haka, lokacin da kuke cin adadin kuzari fiye da yadda kuke ƙonewa, kuna samun nauyi. Ana samun sarrafa nauyi lokacin da lambobi biyu daidai suke.
Saboda haka, dangane da nauyin burin ku da matakin aiki, adadin adadin kuzari da ya kamata ku cinye zai bambanta.
Nawa Nauyi Ya Rasa Abincin Calorie 2000?
"Shin abincin calorie 2000 yana sa ku rasa nauyi?" Wannan ya dogara da shekarunku, jinsi, tsayi, nauyi, matakin aiki da burin asarar nauyi.
Yana da kyau a lura cewa rasa nauyi ya fi rikitarwa fiye da rage yawan adadin kuzari. Sauran abubuwan da ke tasiri akan asarar nauyi sun haɗa da yanayi, abubuwan zamantakewa, har ma da ƙwayoyin cuta na hanji.
Duk da haka, rage yawan adadin kuzari daga kiba Babban burin shine a kawar da su. Misali, idan ka yanke abincin kalori na yau da kullun daga 2.500 zuwa 2.000, zaka iya rasa rabin fam a cikin mako guda.
A wannan bangaren, 2000 kalori rage cin abinciWannan zai wuce bukatun kalori na wasu mutane, mai yiwuwa ya haifar da karuwar nauyi.
Abin da za ku ci akan Abincin Calorie 2000 Kullum?
daidaita daidai, abinci mai lafiyaya ƙunshi abinci mai yawa na halitta. A kowane abinci, wajibi ne a ci abinci mai gina jiki mai inganci da furotin kamar 'ya'yan itatuwa, kayan lambu, da hatsi gabaɗaya. 2000 kalori rage cin abinciDon rage kiba, yakamata ku cinye ƙungiyoyin abinci masu zuwa.
Dukan hatsi
Brown shinkafa, hatsi, bulgur, quinoa, gero da sauransu.
'Ya'yan itãcen marmari
apple, strawberry, peach, pears, kankana, ayaba, inabi da sauransu.
kayan lambu marasa sitaci
Kabeji, alayyahu, barkono, zucchini, broccoli, chard, tumatir, farin kabeji, da dai sauransu.
Kayan lambu masu tauri
Kabewa, dankalin turawa, dankalin turawa, dankalin sanyi, dankali, wake, da sauransu.
Kayayyakin madara
Yogurt mai ƙarancin mai ko mai cikakken mai kefir da cukuka masu kitse.
m nama
Turkiyya nama, kaza, naman sa, rago, bison da dai sauransu.
Kwayoyi da tsaba
Almond, cashews, hazelnuts, sunflower tsaba, Pine kwayoyi da na halitta kwayoyi
kifi da abincin teku
Tuna, salmon, mussels, kawa, jatan lande da sauransu.
Pulse
Chickpeas, wake, wake, koda, lentil da sauransu.
kwai
Kwayoyin halitta da na halitta
lafiyayyan mai
avocado, man kwakwa, man avocado, man zaitun, da dai sauransu.
Kayan yaji
ginger, barkono, black barkono, paprika, kirfa, da dai sauransu.
ganye
Parsley, Basil, Dill, coriander, thyme, Rosemary, tarragon, da dai sauransu.
Abubuwan sha marasa kalori
Black kofi, shayi, ruwan ma'adinai, da dai sauransu.
Menene Ya Kamata Ku Gujewa Kan Abincin Kalori 2000?
Abincin da ba shi da ƙima ko ƙarancin sinadirai - wanda kuma aka sani da "kalori mara komai" - ya kamata a kauce masa. Waɗannan yawanci abinci ne waɗanda ke da yawan adadin kuzari da ƙarancin abinci mai gina jiki amma sun ƙara sukari. nema 2000 kalori rage cin abinciGa jerin abincin da ya kamata ku guji:
sugar
Kayayyakin burodi, ice cream, kayan zaki, da sauransu.
Fast abinci
Fries na Faransa, karnuka masu zafi, pizza, fuka-fukan kaza, da sauransu.
Carbohydrates da aka sarrafa da kuma tsabtace su
Jakar Baturke, Farin burodi, crackers, cookies, chips, sugary cerealy, pasta boxed, da dai sauransu.
soyayyen abinci
Fries na Faransa, soyayyen kaza, donuts, guntun dankalin turawa, kifi da guntu da sauransu.
Soda da abin sha mai zaki
Abubuwan sha na wasanni, ruwan 'ya'yan itace masu zaki, soda, puree 'ya'yan itace, shayi mai zaki da abin sha, kofi, da sauransu.
Abinci da abinci maras mai
Abincin ice cream na abinci, kayan ciye-ciye na abinci, abinci daskararre, da abinci tare da kayan zaki na wucin gadi.
Cin abincin da ke cikin wannan jeri akai-akai ba wai cutarwa bane ga lafiyar ku kawai, amma kuma yana hana asarar nauyi kuma yana iya kawo cikas ga ƙoƙarin rage kiba.
Shirin Abincin Kalori 2000-Makowa
RANAR 1
karin kumallo
Yankakken cukuɗin feta mai ƙarancin mai
Dafaffen kwai daya
zaitun
Gurasa guda biyu na gurasar gama gari
tumatir
kokwamba
Abun ciye-ciye
A Apple
almond goma
Gilashin madara
Abincin rana
300 grams na gasashen kifi
Cokali biyar na bulgur pilaf
Salati mara nauyi
Gurasa guda biyu na gurasar gama gari
Abun ciye-ciye
abinci biscuits
teaspoon na madara
Abincin dare
Nama da kayan lambu tasa
Gurasa guda biyu na gurasar gama gari
Yogurt
Abun ciye-ciye
Gilashin madarar kirfa
A Apple
RANAR 2
karin kumallo
A cuku bun
Yankakken cukuɗin feta mai ƙarancin mai
zaitun
tumatir
kokwamba
Abun ciye-ciye
teaspoon na madara
busasshen apricots guda uku
gyada biyu
Abincin rana
300 grams dafaffen kaza
Gurasa guda biyu na gurasar gama gari
Yogurt
Salati mara nauyi
Abun ciye-ciye
a banana
Gilashin madara
Abincin dare
100 grams na gasashen kifi
Kwano na miyar miyar
Gurasa guda biyu na gurasar gama gari
Abun ciye-ciye
'ya'yan itace
Gilashin madarar kirfa
RANAR 3
karin kumallo
Yankakken cukuɗin feta mai ƙarancin mai
Dafaffen kwai daya
zaitun
Gurasa guda biyu na gurasar gama gari
tumatir
kokwamba
Abun ciye-ciye
almond goma
A Apple
gyada
teaspoon na madara
Abincin rana
Wake waken Haricot
Gurasa guda biyu na gurasar gama gari
Yogurt
Abun ciye-ciye
A Apple
Gilashin madara
gyada biyu
Abincin dare
Kaza Naman kaza Saute
Gilashin man shanu
Gurasa guda biyu na gurasar gama gari
Rabin kwano na miya
Abun ciye-ciye
Gilashin madarar kirfa
A Apple
RANAR 4
karin kumallo
a bagel
Yanke cukuɗin feta mai ƙarancin mai
Dafaffen kwai daya
zaitun
tumatir
kokwamba
Abun ciye-ciye
busasshen apricots guda hudu
Gilashin madara
Abincin rana
150 grams gasashen kaza
Salati mara nauyi
Gurasa guda biyu na gurasar gama gari
Abun ciye-ciye
A Apple
abinci biscuits
Gilashin madara
Abincin dare
Nama da kayan lambu tasa
Kwano na miyar miyar
Yanki na gurasar gama gari
Yogurt
Abun ciye-ciye
Gilashin kirfa
RANAR 5
karin kumallo
Menemen da kwai daya da tumatir biyu
Yankakken cukuɗin feta mai ƙarancin mai
Gurasa guda biyu na gurasar gama gari
zaitun
Abun ciye-ciye
gyada biyu
a banana
Gilashin madara
Abincin rana
150 grams na gasashen kifi
Salati mara nauyi
Gurasa guda biyu na gurasar gama gari
Abun ciye-ciye
busasshen apricots guda uku
Gilashin madara
Abincin dare
Kaza ko Nama Sautee
Gurasa guda biyu na gurasar gama gari
Yogurt
Salati mara nauyi
Abun ciye-ciye
A Apple
Gilashin madarar kirfa
RANAR 6
karin kumallo
Cokali shida na muesli
Gilashin madara
uku apricots
gyada biyu
tablespoon na zabibi
Abun ciye-ciye
kwata bagel
Yanke cukuɗin feta mai ƙarancin mai
Abincin rana
Nama da kayan lambu tasa
Yogurt
Gurasa guda biyu na gurasar gama gari
Salati mara nauyi
Abun ciye-ciye
gyada biyu
busasshen apricots guda biyu
teaspoon na madara
Abincin dare
Farantin alayyafo tare da kwai
Kwano na miyar miyar
Yogurt
Yanki na gurasar gama gari
Abun ciye-ciye
Gilashin madarar kirfa
RANAR 7
karin kumallo
Omelet tare da ƙwai biyu, yanki na cuku mai ƙarancin mai
Gurasa guda biyu na gurasar gama gari
zaitun
tumatir
kokwamba
Abun ciye-ciye
almond goma
busasshen apricots guda uku
teaspoon na madara
Abincin rana
a lahmacun
Kwano na miyar miyar
Gilashin man shanu
Abun ciye-ciye
a banana
gyada biyu
teaspoon na madara
Abincin dare
Kaza Naman kaza Saute
Yogurt
Gurasa guda biyu na gurasar gama gari
Salati mara nauyi
Abun ciye-ciye
Gilashin madarar kirfa
A Apple
A sakamakon haka;
2000 kalori rage cin abinci yana biyan bukatun yawancin manya. Duk da haka, daidaikun bukatun; Ya bambanta bisa ga shekaru, jinsi, nauyi, tsawo, matakin aiki da maƙasudin nauyi.