Cov ntsiab lus ntawm tsab xov xwm
2000 calorie zaub mov, yog suav tias yog tus qauv rau cov neeg laus feem ntau, raws li tus lej no txaus kom tau raws li cov neeg feem coob xav tau lub zog thiab cov khoom noj khoom haus.
Tsis tas li ntawd, nws yog siv los ua tus qauv ntsuas los ua cov lus pom zoo rau kev noj haus.
Txhua daim ntawv qhia zaub mov muaj cov lus hais tias: “Percent Daily Values is based on a 2000-calorie diet. Koj "Cov Nqi Them Txhua Hnub" yuav siab dua lossis qis dua nyob ntawm koj qhov kev xav tau calorie.
Vim li cas Caloric xav tau sib txawv?
Calories muab peb lub cev nrog lub zog nws xav tau kom ciaj sia. Vim txhua leej txhua tus lub cev thiab txoj kev ua neej sib txawv, tib neeg cov kev xav tau caloric sib txawv. vard.
Raws li qib kev ua si, nws kwv yees tias cov poj niam laus xav tau 2000-3000 calories piv rau 1600-2400 calories ib hnub rau cov txiv neej laus.
Txawm li cas los xij, calorie xav tau sib txawv heev, nrog qee tus neeg xav tau ntau dua lossis tsawg dua 2000 ib hnub. Piv txwv li; Cov tib neeg xws li cov poj niam cev xeeb tub thiab cov tub ntxhais hluas loj hlob feem ntau xav tau ntau tshaj 2000 tus qauv calories ib hnub.
Thaum tus naj npawb ntawm cov calories uas koj hlawv ntau dua li koj noj, calorie ntau ntau tshwm sim, uas tsim nyog rau kev poob phaus. Hloov pauv, thaum koj noj calorie ntau dua li koj hlawv, koj nce qhov hnyav. Kev tswj qhov hnyav yog ua tiav thaum ob tus lej sib npaug.
Yog li ntawd, nyob ntawm koj lub hom phiaj qhov hnyav thiab qib kev ua si, cov calories uas koj yuav tsum tau noj yuav txawv.
Qhov hnyav npaum li cas yog 2000 Calorie Diet Poob?
"Puas yog 2000 calorie zaub mov ua rau koj poob phaus?" Qhov no nyob ntawm koj lub hnub nyoog, poj niam txiv neej, qhov siab, qhov hnyav, qib kev ua si thiab lub hom phiaj poob phaus.
Nws tsim nyog sau cia tias kev poob phaus yog qhov nyuaj dua li tsuas yog txo cov calories kom tsawg. Lwm yam uas cuam tshuam kev poob phaus muaj xws li ib puag ncig, kev lag luam hauv zej zog, thiab txawm tias kab mob plab.
Txawm li cas los xij, txo qis calorie kom tsawg los ntawm kev rog Lub hom phiaj tseem ceeb yog tshem tawm. Piv txwv li, yog tias koj txiav koj cov calorie ntau ntau txhua hnub los ntawm 2.500 txog 2.000, koj tuaj yeem poob ib nrab phaus hauv ib lub lis piam.
Txawm li cas los, 2000 calorie zaub movQhov no yuav dhau qee cov neeg xav tau calories, tejzaum nws ua rau qhov hnyav nce.
Yuav noj dab tsi ntawm 2000 Calorie Txhua Hnub Noj?
zoo balanced, noj qab nyob zoomuaj ntau yam khoom noj ntuj. Ntawm txhua pluas noj, nws yuav tsum tau noj cov khoom noj muaj protein ntau thiab fiber ntau xws li txiv hmab txiv ntoo, zaub, thiab cov nplej tag nrho. 2000 calorie zaub movTxhawm rau kom poob phaus, koj yuav tsum haus cov khoom noj hauv qab no.
Cov nplej tag nrho
Brown mov, oats, bulgur, quinoa noj, oq lwm.
Txiv Hmab Txiv Ntoo
Strawberry, txiv duaj, txiv apples, pears, melon, banana, grape etc.
zaub uas tsis muaj hmoov txhuv nplej siab
Cabbage, spinach, kua txob, zucchini, broccoli, chard, lws suav, pob zaub paj, lwm.
Starchy zaub
Pumpkin, qos yaj ywm qab zib, lub caij ntuj no squash, qos yaj ywm, peas, thiab lwm yam.
Khoom noj siv mis
Low-fat los yog full-fat yogurt kefir thiab tag nrho cov rog cheese.
nqaij nyuj
Qaib ntxhw nqaij, nqaij qaib, nqaij nyuj, yaj, nqaij nyuj thiab lwm yam.
Txiv ntseej thiab noob
Almond, cashews, hazelnuts, sunflower noob, ntoo thuv ceev thiab ntuj txiv ntoo
ntses thiab nqaij nruab deg
Tuna, salmon, mussels, oysters, cw thiab thiaj li nyob.
mem tes
Chickpeas, taum, raum taum, lentils thiab lwm yam.
qe
Organic thiab ntuj qe
noj qab nyob zoo cov rog
avocado, txiv maj phaub roj, avocado roj, txiv roj roj, thiab lwm yam.
Txuj lom
qhiav, turmeric, kua txob dub, paprika, cinnamon, thiab lwm yam.
tshuaj ntsuab
Parsley, basil, dill, coriander, thyme, rosemary, tarragon, thiab lwm yam.
Cov dej qab zib tsis muaj calorie
Dub kas fes, tshuaj yej, dej ntxhia, thiab lwm yam.
Dab tsi koj yuav tsum zam ntawm 2000 Calorie noj?
Cov zaub mov uas muaj tsawg lossis tsis muaj nqi noj haus - tseem hu ua "calorie dawb" - yuav tsum zam. Cov no feem ntau yog cov khoom noj uas muaj calorie ntau ntau thiab cov as-ham tsawg tab sis muaj cov suab thaj ntxiv. Thov 2000 calorie zaub movNov yog cov npe khoom noj uas koj yuav tsum zam:
qab zib
Bakery khoom, ice cream, confectionery, thiab lwm yam.
Cov khoom noj ceev ceev
Fabkis fries, kub dev, pizza, qaib tis, thiab lwm yam.
Cov txheej txheem thiab refined carbohydrates
bagel, qhob cij dawb, crackers, ncuav qab zib, chips, qab zib cereals, thawv pasta, thiab lwm yam.
cov zaub mov kib
Fabkis fries, kib nqaij qaib, donuts, qos yaj ywm chips, ntses thiab chips thiab lwm yam.
Soda thiab qab zib-sweetened dej haus
Cov dej qab zib ua kis las, kua txiv qab zib, dej qab zib, txiv hmab txiv ntoo puree, qab zib tshuaj yej thiab kas fes haus, thiab lwm yam.
Kev noj zaub mov thiab cov khoom noj muaj roj tsawg
Khoom noj khoom haus ice cream, khoom noj khoom txom ncauj, zaub mov khov, thiab khoom noj khoom haus nrog cov khoom qab zib.
Noj cov zaub mov hauv daim ntawv teev npe no tsis tu ncua tsis yog tsuas yog ua phem rau koj txoj kev noj qab haus huv xwb, tab sis kuj cuam tshuam kev poob phaus thiab tuaj yeem ua rau koj lub zog poob.
2000 Calorie Diet Program-Weekly
1 HNUB
noj tshais
Ob daim ntawm cov rog tsawg feta cheese
Ib qe boil
txiv
Ob lub ncuav ntawm wholemeal qhob cij
ib txiv lws suav
ib dib
Khoom txom ncauj
Ib Apple
kaum almonds
Ib khob mis nyuj
Noj su
300 grams ntawm grilled ntses
Tsib diav ntawm bulgur pilaf
Zaub xam lav tsis muaj rog
Ob lub ncuav ntawm wholemeal qhob cij
Khoom txom ncauj
noj biscuits
Ib teaspoon ntawm mis nyuj
Noj hmo
Nqaij thiab zaub zaub
Ob lub ncuav ntawm wholemeal qhob cij
Yogurt
Khoom txom ncauj
Ib khob ntawm cinnamon mis nyuj
Ib Apple
2 HNUB
noj tshais
Ib cheese bun
Ob daim ntawm cov rog tsawg feta cheese
txiv
ib txiv lws suav
ib dib
Khoom txom ncauj
Ib teaspoon ntawm mis nyuj
peb qhuav apricots
ob walnuts
Noj su
300 grams boiled nqaij qaib
Ob lub ncuav ntawm wholemeal qhob cij
Yogurt
Zaub xam lav tsis muaj rog
Khoom txom ncauj
ib txiv tsawb
Ib khob mis nyuj
Noj hmo
100 grams ntawm grilled ntses
Ib lub tais ntawm lentil kua zaub
Ob lub ncuav ntawm wholemeal qhob cij
Khoom txom ncauj
ib txiv
Ib khob ntawm cinnamon mis nyuj
3 HNUB
noj tshais
Ob daim ntawm cov rog tsawg feta cheese
Ib qe boil
txiv
Ob lub ncuav ntawm wholemeal qhob cij
ib txiv lws suav
ib dib
Khoom txom ncauj
kaum almonds
Ib Apple
ib walnut
Ib teaspoon ntawm mis nyuj
Noj su
Taum Haricot
Ob lub ncuav ntawm wholemeal qhob cij
Yogurt
Khoom txom ncauj
Ib Apple
Ib khob mis nyuj
ob walnuts
Noj hmo
Qaib Mushroom Saute
Ib khob ntawm buttermilk
Ob lub ncuav ntawm wholemeal qhob cij
Ib nrab lub tais ntawm lentil kua zaub
Khoom txom ncauj
Ib khob ntawm cinnamon mis nyuj
Ib Apple
4 HNUB
noj tshais
ib bagel
Ib daim ntawm cov rog tsawg feta cheese
Ib qe boil
txiv
ib txiv lws suav
ib dib
Khoom txom ncauj
plaub qhuav apricots
Ib khob mis nyuj
Noj su
150 grams grilled nqaij qaib
Zaub xam lav tsis muaj rog
Ob lub ncuav ntawm wholemeal qhob cij
Khoom txom ncauj
Ib Apple
noj biscuits
Ib khob mis nyuj
Noj hmo
Nqaij thiab zaub zaub
Ib lub tais ntawm lentil kua zaub
Ib daim ntawm wholemeal qhob cij
Yogurt
Khoom txom ncauj
Ib khob ntawm cinnamon
5 HNUB
noj tshais
Menemen nrog ib lub qe thiab ob txiv lws suav
Ob daim ntawm cov rog tsawg feta cheese
Ob lub ncuav ntawm wholemeal qhob cij
txiv
Khoom txom ncauj
ob walnuts
ib txiv tsawb
Ib khob mis nyuj
Noj su
150 grams ntawm grilled ntses
Zaub xam lav tsis muaj rog
Ob lub ncuav ntawm wholemeal qhob cij
Khoom txom ncauj
peb qhuav apricots
Ib khob mis nyuj
Noj hmo
Qaib los yog Meat Sautee
Ob lub ncuav ntawm wholemeal qhob cij
Yogurt
Zaub xam lav tsis muaj rog
Khoom txom ncauj
Ib Apple
Ib khob ntawm cinnamon mis nyuj
6 HNUB
noj tshais
Rau tablespoons ntawm muesli
Ib khob mis nyuj
peb apricots
ob walnuts
Ib tablespoon ntawm raisins
Khoom txom ncauj
peb bagel
Ib daim ntawm cov rog tsawg feta cheese
Noj su
Nqaij thiab zaub zaub
Yogurt
Ob lub ncuav ntawm wholemeal qhob cij
Zaub xam lav tsis muaj rog
Khoom txom ncauj
ob walnuts
ob qhuav apricots
Ib teaspoon ntawm mis nyuj
Noj hmo
Ib phaj ntawm spinach nrog qe
Ib lub tais ntawm lentil kua zaub
Yogurt
Ib daim ntawm wholemeal qhob cij
Khoom txom ncauj
Ib khob ntawm cinnamon mis nyuj
7 HNUB
noj tshais
Omelet nrog ob lub qe, ib daim ntawm cov rog tsawg feta cheese
Ob lub ncuav ntawm wholemeal qhob cij
txiv
ib txiv lws suav
ib dib
Khoom txom ncauj
kaum almonds
peb qhuav apricots
Ib teaspoon ntawm mis nyuj
Noj su
ib lahmac
Ib lub tais ntawm lentil kua zaub
Ib khob ntawm buttermilk
Khoom txom ncauj
ib txiv tsawb
ob walnuts
Ib teaspoon ntawm mis nyuj
Noj hmo
Qaib Mushroom Saute
Yogurt
Ob lub ncuav ntawm wholemeal qhob cij
Zaub xam lav tsis muaj rog
Khoom txom ncauj
Ib khob ntawm cinnamon mis nyuj
Ib Apple
Vim li ntawd;
2000 calorie zaub mov ua tau raws li qhov xav tau ntawm cov neeg laus feem ntau. Txawm li cas los xij, tus kheej xav tau; Nws txawv raws hnub nyoog, poj niam txiv neej, qhov hnyav, qhov siab, qib kev ua si thiab qhov hnyav lub hom phiaj.