ʻO kahi meaʻai 2000 calorie Manaʻo ʻia ʻo ia ka mea maʻamau a kū i nā koi ʻai o ka hapa nui o nā kānaka. Eia nō naʻe, aia paha kekahi poʻe e pono ai, ma muli o kā lākou pae hana, ka nui o ke kino, a me ka pahuhopu. He poʻe kēia e kūkulu maʻamau i ka ʻiʻo a makemake paha e loaʻa ke kaumaha.
malalo, 3000 calorie papaʻai papahana Eia ka mea e pono ai e ike no ia mea.
ʻO wai ka meaʻai 3000 Kalori?
Pono nā calorie i kēlā me kēia lā ma nā kumu he nui:
Hoohanau
Hoʻopau maʻamau nā wahine i ka 5-10% ka liʻiliʻi o nā calorie ma ka hoʻomaha ma mua o nā kāne ma nā kūlana like.
makahiki
ʻO ka helu o nā calorie āu e puhi ai i ka wā hoʻomaha e emi ana me ka makahiki.
Boy
ʻO ka lōʻihi o kou kiʻekiʻe, ʻoi aku ka nui o nā calorie āu e pono ai e mālama i ke kaumaha.
ha awina
ʻO ka hoʻoikaika kino a me nā hana e like me ka mahiʻai ʻana e hoʻonui i ka pono calorie.
ʻOkoʻa nā pono caloric o kēlā me kēia lā ma waena o 1.600-2.400 calories i kēlā me kēia lā no nā wahine makua a me 2.000-3.000 calories no nā kāne makua.
Ma muli o ka nui o ke kino a me ka pae hana, pono paha ʻoe i ka 3000 calories i kēlā me kēia lā e mālama i ke kaumaha o ke kino.
ʻOi aku ka nui o ka calorie i ka poʻe haʻuki ma mua o nā poʻe ʻē aʻe, a pēlā pū kekahi, ʻo ka poʻe e hana nei i nā hana koʻikoʻi e like me ka poʻe e hana nei i ka mahiʻai a me ke kūkulu hale pono paha i ka nui o nā calorie e mālama i ko lākou kaumaha.
Hiki i ka 3000 calorie ke kōkua i ke kaumaha
ʻOiai ke manaʻo nei ka poʻe he nui e lilo i ke kaumaha, ʻo kekahika loaʻa ʻana o ke kaupaona inā paha ... a i ʻole. Loaʻa ka paona i ka wā e ʻai mau ʻia ai nā calorie i kēlā me kēia lā ma mua o ka puhi ʻia.
Ma muli o ka pae hana a me ka nui o ke kino, ʻoi aku ka nui o nā calorie 3000 ma mua o nā pono caloric o kēia manawa a hiki ke alakaʻi i ke kaumaha.
No ke aha ʻoe e loaʻa ai ke kaumaha?
Nui nā kumu e makemake ai ke kanaka e loaʻa ke kaumaha.
ʻO ka poʻe i hāʻule i loko o ka ʻāpana underweight e like me kā lākou body mass index (BMI) makemake paha e loaʻa ke kaumaha.
Makemake paha nā mea pāʻani e loaʻa ke kaumaha, kūpono i ke ʻano o ka ʻiʻo nui, i mea e hana maikaʻi ai.
Pēlā nō, hiki i nā bodybuilders ke hoʻoikaika e loaʻa ke kaumaha no ka hoʻonui ʻana i ka nui a me ka ikaika.
Aia paha kahi maʻi olakino e hoʻonui ai i nā pono caloric, e like me ke kanesa a i ʻole ka maʻi maʻi, a i ʻole e koi ana i ka hoʻihoʻi ʻana ma hope o ke ʻoki nui.
ʻO ka piʻi paona palekana
ʻOiai he liʻiliʻi nā haʻawina e pili ana i ke kumuhana, ua ʻōlelo ʻia ka nui o ka loaʻa ʻana o ke kaumaha e like me 0.2-0.9 kg i kēlā me kēia pule.
paona wikiwikika pehuʻeha ka ʻōpū aedema hiki ke hana i nā hopena ʻaoʻao hoʻonāukiuki e like me
Inā he 'âlapa 'oe, hiki i kēia mau hopena 'ao'ao ke ho'opō'ino i ka ho'oikaika 'ana a i 'ole ka ho'oma'ama'a 'ana, e ke'ake'a ana i ka hana. Hiki i ka loaʻa ʻana o ke kaumaha wikiwiki ke hoʻonui i nā pae triglyceride, hoʻonui i ka pilikia o ka maʻi puʻuwai.
ʻO ka nui o ka loaʻa ʻana o ke kaumaha e pili ana i ka lawe ʻana i ka calorie i kēlā me kēia lā. Inā he 2000 ka nui o ka calorie i kēlā me kēia lā no ka mālama ʻana i ke kaumaha, 3000 calorie meaʻaiMe kēia, ʻoi aku ka wikiwiki o ke kanaka me ka pono o ka calorie i kēlā me kēia lā o 2500 calories.
Pehea e hana ai i kahi meaʻai paona 3000 calorie ma ke ʻano olakino?
ʻO nā calorie i loaʻa iā mākou mai ka meaʻai mai ʻekolu macronutrients - nā kalapona, ka momona a me ka protein.
Hāʻawi ka protein a me nā kalapona i ʻehā mau calorie no ka gram, aʻo ka momona he ʻeiwa mau calorie no ka gram. ʻO ka nui o ka hoʻohana ʻana i kēlā me kēia lā o kēia mau macronutrients penei:
- ʻO 45-65% o nā calorie e loaʻa mai i nā kalapona
- 20-35% o nā calorie mai ka momona
- 10-35% o nā calorie mai ka protein
Ma ka papa ma lalo nei, kēia mau pākēneka ma kahi ʻai 3000 calorie palapala noi:
Kalepona
3000
carbohydrate
338–488 kalama
ka aila
67-117 grama
kumuʻiʻo
75–263 kalama
He aha ka mea e ʻai ai ma kahi 3000 Calorie Diet?
ʻO ka ʻai ʻana i nā calorie 3000 i ka lā mai nā meaʻai kūlohelohe, ʻaʻole i hoʻomaʻamaʻa ʻia a i ʻole nā meaʻai liʻiliʻi e like me nā huaʻai, nā mea kanu, nā kīʻaha piha, nā momona maikaʻi a me nā protein lean hiki ke paʻakikī.
ʻO kēia no ka mea he nui nā meaʻai i loko o kēia mau meaʻai akā he liʻiliʻi nā calorie a pono e ʻai i ka nui.
ʻO ka mea ʻē aʻe, ʻo ka ʻai ʻana i 3000 calories mai nā meaʻai i hoʻomaʻemaʻe ʻia e like me ka puaʻa, ka ʻuala, ka candy, nā kuki, nā cereals sugary a me nā mea inu sugary e maʻalahi maʻalahi no ka mea he ʻono a piha i nā calorie.
Eia nō naʻe, he mea koʻikoʻi ka loaʻa ʻana o ka hapa nui o kāu mau calorie mai nā meaʻai kūlohelohe maoli, no ka mea, nele kēia mau meaʻai ʻōpala i nā meaʻai nui no ke olakino.
ʻaneʻi 3000 calorie meaʻai i ka lāHe aha kāu e ʻai ai…
nā protein holoholona
ʻO ka Salmon, ka moa, ka pipi, nā huaʻai holoʻokoʻa a me ka pipi wīwī, e like me nā ʻēheu a i ʻole ka palupalu
huaʻai polokina
ʻO ka pī a me ka moa
kiliala
Oats, laiki, berena, pasta a me ka quinoa
ʻO ka waiū a me nā huahana halihali
ʻO ka waiū, ka paʻakai, kefir a me ka yogurt.
Nā momona a me nā aila
Almonds, walnuts, flaxseed, ʻaila ʻoliva a me ka pīni maoli a i ʻole ka pata ʻalemona
Nā huaʻai
ʻAvocado, strawberry, ʻāpala, maiʻa, pear, ʻalani, hua waina, etc.
ka lau
ʻO Zucchini, ʻuala, pī, kāpeti, pepa, broccoli, ʻōmato, puaʻala, etc.
Eia kekahi, hiki ke hoʻohui ʻia nā pauka protein e like me ka whey, casein, a me nā pauka mea kanu e like me ka laiki, soy a peas paha i ka smoothies e hoʻonui ai i ka calorie a me nā meaʻai.
ʻO kahi meaʻai 3000 calorieʻO nā meaʻai i hoʻomaʻamaʻa nui ʻia, ʻaʻohe meaʻai pono e pale ʻia a kaupalena ʻia i loko
meaʻai palai
Palani Palani, apo aniani, popo, ʻāpana moa, lāʻau paʻakai, etc.
Mea ʻai wikiwiki
Tacos, hamburgers, pizza, hot dogs, etc.
ʻO nā meaʻai a me nā mea inu
Soda, candy, mea inu haʻuki, mea ʻono i kālua ʻia, kī ʻono, ice cream, inu kope ʻono, etc.
nā kalapona i hoʻomaʻemaʻe ʻia
Kuki, chips, cereals sugary, pastries, etc.
ʻO kēlā me kēia lā 3000 Calorie Diet List
lalo ʻO kahi papa kuhikuhi o 3000 calories haawiia. ʻO nā mea ma ka papa inoa he mau laʻana. Hiki iā ʻoe ke hana i kahi papahana kūikawā nou iho ma ka hoʻololi ʻana iā ia me nā meaʻai me nā calorie like. Eia kekahi laʻana 3000 calorie papa papaʻai...
ka Poakahi
ʻAi kakahiaka: 1 kīʻaha (80 kalama) o ka oat, 1 kīʻaha (240 ml) o ka waiū a i ʻole ka waiu mea kanu, 1 ʻāpana maiʻa, a me 2 punetēpē (33 grams) o ka pata pīni.
ʻAi ʻai: 1 kīʻaha (80 kalama) o nā hua maloʻo, 1/4 kīʻaha (30 kalama) o ka granola, 1/4 kīʻaha (34 grams) o nā hua maloʻo a me 20 mau nati hui ʻia.
ʻaina awakea: 3 rusk liʻiliʻi me 4/183 kīʻaha (112 kalama) ʻalani ʻōmato a me 1 kalama i ka pipi ʻāina moʻa me 100 kīʻaha (1 kalama) spaghetti a me 14 punetune (1 kalama) pata
ʻAi ʻai: 1 kīʻaha (226 grams) o ka paʻakai a me 1/2 kīʻaha (70 grams) o nā blueberries
ʻAina ahiahi: 110 grams o ka salmon, 1 kīʻaha (100 grams) o ka laiki brown a me 5 asparagus
ka Poalua
ʻAi kakahiaka: Smoothie i hana ʻia me 2 kīʻaha (480 ml) waiu a i ʻole waiu mea kanu, 1 kīʻaha (227 kalama) yogurt, 1 kīʻaha (140 kalama) blueberries, a me 2 punetēpō (33 kalama) pata ʻalemona.
ʻAi ʻai: 1 pahu granola, 1 ʻāpana huaʻai a me 2 ʻāpana kīʻaha kaula
ʻaina awakea: ʻO ka ʻiʻo, ka paʻakai a me nā mea ʻai meaʻai me ka 85g kāloti pēpē, 2 punetēpē (28g) hummus a me nā ʻāpana ʻāpala ma ka ʻaoʻao.
ʻAi ʻai: 1 scoop o ka pauka protein whey i hui ʻia me 240 kīʻaha (1 ml) waiu a i ʻole ka waiu mea kanu
ʻAina ahiahi: 113 grams sirloin steak, 1 medium (173 grams) baed potato, 1 punetune (14 grams) butter, a me 1 kīʻaha (85 grams) broccoli
Wednesday
ʻAi kakahiaka: 2 waffle palaoa piha me 33 punetune (1 grams) pīnī pīnī, 2 ʻalani, a me 480 kīʻaha (3 ml) waiu a i ʻole waiu mea kanu.
ʻAi ʻai: 1 granola bar a me 28 grams o nā ʻalemona
ʻaina awakea: ʻO 1% pākī wīwī ma ka palaoa palaoa holoʻokoʻa me 90 ʻāpana tōmato a me ka lau lettuce a me 86g mau ʻuala i hana ʻia i ka home i kuke ʻia me ka ʻaila ʻoliva.
ʻAi ʻai: 1 kīʻaha (227 grams) o ka yogurt a me 1 kīʻaha (140 grams) o nā strawberries
ʻAina ahiahi: 112 grams ka umauma moa, 1/2 kīʻaha (84 grams) quinoa, a me 1 1/3 kīʻaha (85 grams) peas
Thursday
ʻAi kakahiaka: 3 kīʻaha (1 ml) waiu a i ʻole waiu mea kanu me 4 hua manu omelet, ʻokiʻoki ʻokiʻoki, ʻulaʻula a me ka ʻōmaʻomaʻo, a me 28/2 kīʻaha (480 grams) paʻi ʻia.
ʻAi ʻai: 2 punetēpō (33 grams) o ka pīkī pīkī a me 1 maiʻa ma 1 ʻāpana palaoa ʻai piha.
ʻaina awakea: 226 grams o ka iʻa, 1/4 kīʻaha (32 grams) o nā lentila a me 1/4 kīʻaha (30 grams) o ka salakeke wōnati
ʻAi ʻai: 2 ʻokiʻoki ʻia nā hua manu ma luna o kahi salakeke ʻōmaʻomaʻo i hui ʻia
ʻAina ahiahi: 114 kalama o ka umauma turkey, 1/2 kīʻaha (123 kalama) o ka canned, ʻoki ʻia nā tōmato a me 1/2 kīʻaha (120 grams) o nā pī.
Friday
ʻAi kakahiaka: 1 huaʻai holoʻokoʻa, 240 ʻāpala, a me 3 kīʻaha (1 grams) oatmeal i hana ʻia me 1 kīʻaha (80 ml) waiu a i ʻole waiu mea kanu.
ʻAi ʻai: 1 kīʻaha (226 grams) o ka yogurt maʻemaʻe, 1/4 kīʻaha (30 grams) o ka granola, a me 1/2 kīʻaha (70 grams) o nā raspberry
ʻaina awakea: 168 grams ka umauma moa, 1 medium (151 grams) ʻuala, 3/4 kīʻaha (85 grams) piʻi ʻōmaʻomaʻo a me 28 grams nati.
ʻAi ʻai: 1/2 kīʻaha (130 grams) pīkī
ʻAina ahiahi: 170 kalama o ka sirloin steak i ʻoki ʻia, 1/2 kīʻaha (130 kalama) o nā pīni ʻeleʻele, 1/2 kīʻaha (90 kalama) o ka laiki ʻeleʻele, 1 kīʻaha (35 grams) o ka letus i ʻoki ʻia a me ka spinach.
