Qhov hnyav nce nrog 3000 Calorie Diet thiab Nutrition Program

Noj 2000 calorie ntau ntau Nws raug suav hais tias yog tus qauv thiab ua tau raws li kev noj haus ntawm cov neeg feem coob. Txawm li cas los xij, tej zaum yuav muaj cov neeg xav tau ntau dua nyob ntawm qib kev ua si, lub cev loj thiab lub hom phiaj. Cov no feem ntau yog cov neeg uas tab tom tsim cov leeg nqaij lossis nrhiav kom nce qhov hnyav.

Hauv qab no, 3000 calorie kev noj zaub mov Nov yog yam koj yuav tsum paub txog nws. 

Leej twg Ua 3000 Calorie Noj?

Kev xav tau calorie txhua hnub yog nyob ntawm ntau yam:

Tub los ntxhais

Cov poj niam feem ntau hlawv 5-10% tsawg calories thaum so dua li cov txiv neej nyob rau hauv tib yam mob. 

muaj hnub nyoog

Tus naj npawb ntawm calories uas koj hlawv thaum so yuav txo qis thaum muaj hnub nyoog.

tub

Qhov siab dua, cov calorie ntau ntau yuav tsum tau los tswj qhov hnyav.

kev ua si

Kev tawm dag zog thiab kev ua ub no, xws li kev ua haujlwm hauv vaj, ua kom cov calorie ntau ntau.

Kev xav tau caloric txhua hnub muaj li ntawm 1.600-2.400 calories ib hnub rau cov poj niam laus thiab 2.000-3.000 calories ib hnub rau cov txiv neej laus.

Nyob ntawm lub cev loj thiab qib kev ua si, koj yuav xav tau txog li 3000 calories ib hnub twg los tswj lub cev qhov hnyav.

Cov kis las feem ntau muaj kev xav tau calorie ntau dua li lwm tus neeg, thiab zoo ib yam, cov neeg ua haujlwm xav tau lub cev, xws li cov neeg ua haujlwm hauv kev ua liaj ua teb thiab kev tsim kho, kuj yuav xav tau cov calories ntau dua los tswj lawv qhov hnyav.

3000 calorie kev npaj noj zaub mov tuaj yeem pab nce qhov hnyav

Thaum muaj coob tus neeg xav kom poob phaus, ib txhia nce hnyav seb ...or. Qhov hnyav nce tshwm sim thaum koj tsis tu ncua noj calories ntau dua li hlawv txhua hnub. 

Nyob ntawm theem kev ua si thiab lub cev loj, 3000 calorie ntau ntau tshaj li qhov xav tau calories tam sim no thiab tuaj yeem ua rau hnyav nce. 

Vim li cas kuv thiaj yuav tsum tau hnyav?

Muaj ntau qhov laj thawj vim li cas tus neeg yuav xav nce qhov hnyav.

Cov neeg uas poob rau hauv qeb qis raws li lawv lub cev qhov ntsuas (BMI) yuav xav nce qhov hnyav.

Cov neeg ncaws pob tuaj yeem xav nce qhov hnyav, qhov zoo tshaj plaws ntawm cov leeg nqaij, txhawm rau ua kom zoo dua.

Ib yam li ntawd, bodybuilders tuaj yeem siv zog ua kom hnyav ntxiv rau cov leeg nqaij thiab lub zog.

Tej zaum koj yuav muaj kev noj qab haus huv xws li mob qog noj ntshav lossis kab mob uas ua rau muaj calorie ntau ntau los yog yuav tsum tau rov qab los ntawm kev phais loj. 

Kev nyab xeeb hnyav nce tus nqi

Txawm hais tias cov kev tshawb fawb ntawm cov ntsiab lus tsis tshua muaj, qhov kev pom zoo ntawm qhov hnyav nce yog 0.2-0.9 kg ib lub lis piam. 

hnyav nce sai o, mob plab thiab edema Nws tuaj yeem ua rau muaj kev phiv tsis zoo xws li: 

Yog tias koj yog ib tus neeg ncaws pob, cov kev mob tshwm sim no tuaj yeem cuam tshuam rau kev tawm dag zog lossis kev tawm dag zog, cuam tshuam kev ua haujlwm. Qhov hnyav nce nrawm tuaj yeem nce qib triglyceride, ua rau muaj kev pheej hmoo ntawm kab mob plawv. 

Tus nqi ntawm qhov hnyav nce nyob ntawm qhov kev noj calorie txhua hnub. Yog tias cov calories noj txhua hnub los tswj qhov hnyav yog 2000, 3000 calorie zaub movNrog rau txoj kev no, qhov hnyav nce sai dua li tus neeg uas nws xav tau calorie txhua hnub yog 2500 calories.

Yuav ua li cas ua noj 3000 calorie ntau ntau hauv kev noj qab haus huv? 

Cov calories uas peb tau los ntawm cov zaub mov yog los ntawm peb macronutrients - carbohydrates, rog thiab protein.

Protein thiab carbohydrate muab plaub calories ib gram, thaum rog muaj cuaj calories ib gram. Kev noj txhua hnub ntawm cov macronutrients yog raws li hauv qab no:

- 45-65% ntawm calories yog los ntawm carbohydrates

- 20-35% ntawm calories yog los ntawm rog

- 10-35% ntawm calories los ntawm cov protein

Hauv cov lus hauv qab no, cov feem pua ​​​​yog ntawm 3000 calorie noj Nws daim ntawv siv tau yog muab: 

Calorie	3000
carbohydrate	338-488 g
roj	67-117 gramm yog '
protein	75-263 g

Yuav noj dab tsi ntawm 3000 Calorie Diet? 

Kev noj 3000 calories ib hnub twg los ntawm cov khoom noj uas tsis tau ua tiav lossis ua tiav tsawg kawg nkaus xws li txiv hmab txiv ntoo, zaub, cov nplej, cov rog noj qab haus huv thiab cov nqaij ntshiv tuaj yeem nyuaj.

Qhov no yog vim cov zaub mov no muaj ntau cov as-ham tab sis kuj tsawg calories thiab yuav tsum tau noj ntau npaum li cas.

Hloov pauv, noj 3000 calories los ntawm cov khoom noj ua kom zoo zoo li nqaij npuas kib, qos yaj ywm chips, khoom qab zib, ncuav qab zib, cereals qab zib, thiab qab zib dej qab zib yuav yooj yim heev vim tias lawv qab heev thiab ntim nrog calories.

Txawm li cas los xij, vim tias cov zaub mov tsis zoo no tsis muaj cov khoom noj tseem ceeb rau kev noj qab haus huv, nws yog ib qho tseem ceeb kom tau txais cov calories feem ntau los ntawm cov khoom noj muaj txiaj ntsig.

no 3000 calorie noj txhua hnubKoj tuaj yeem noj dab tsi ntawm…

tsiaj proteins

Salmon, nqaij qaib, qaib ntxhw, tag nrho cov qe thiab nqaij nyug lean, xws li tis los yog tenderloin

zaub proteins

Peas thiab chickpeas

cereals

Oats, mov, qhob cij, pasta thiab quinoa

Mis thiab mis nyuj khoom

Mis nyuj, tsev cheese, kefir thiab yogurt.

Cov rog thiab roj

Almonds, walnuts, flaxseeds, txiv roj roj thiab txiv laum huab xeeb los yog almond butter

Txiv Hmab Txiv Ntoo

Avocado, strawberry, txiv apples, txiv tsawb, txiv duaj, txiv kab ntxwv, txiv hmab txiv ntoo, thiab lwm yam.

zaub

Zucchini, qos yaj ywm qab zib, peas, zaub qhwv, kua txob, broccoli, txiv lws suav, zaub qhwv, thiab lwm yam.

Tsis tas li ntawd, cov hmoov protein xws li whey, casein, thiab cov hmoov cog xws li mov, kua, los yog taum pauv tuaj yeem ntxiv rau smoothies kom muaj calorie ntau ntau thiab cov khoom noj kom tsawg.

Noj 3000 calorie ntau ntauCov khoom noj uas ua tau zoo heev, tsis muaj zaub mov tsis zoo kom zam lossis txwv suav nrog:

cov zaub mov kib

Fabkis fries, dos rings, donuts, nqaij qaib strips, cheese sticks, thiab lwm yam.

Cov khoom noj ceev ceev

Tacos, hamburgers, pizza, kub dev, thiab lwm yam.

Cov khoom noj qab zib thiab dej qab zib

Dej qab zib, khoom qab zib, dej qab zib, khoom qab zib ci, qab zib tshuaj yej, ice cream, qab zib kas fes haus, thiab lwm yam.

refined carbohydrates

Khoom qab zib, chips, qab zib cereals, pastries, thiab lwm yam.

3000 Calorie Txhua Hnub Noj Cov Khoom Noj

hauv qab no Ib daim ntawv qhia zaub mov ntawm 3000 calories tau muab. Cov hauv daim ntawv no yog cov piv txwv. Koj tuaj yeem tsim qhov kev pabcuam tus kheej rau koj tus kheej los ntawm kev hloov cov khoom noj uas muaj calories sib npaug. Ntawm no yog ib qho piv txwv 3000 calorie zaub mov daim ntawv teev...

Monday

Noj tshais: 1 khob (80 grams) oats, 1 khob (240 ml) mis nyuj los yog mis nyuj cog, 1 txiv tsawb hlais, thiab 2 tablespoons (33 grams) txiv laum huab xeeb

Khoom txom ncauj: 1 khob (80 grams) qhuav cereal, 1/4 khob (30 grams) granola, 1/4 khob (34 grams) txiv hmab txiv ntoo qhuav, thiab 20 sib xyaw txiv ntoo 

Noj su: 3 khob (4 grams) ntawm spaghetti nrog 183/112 khob (1 grams) ntawm lws suav sauce thiab 100 grams ntawm siav av nqaij, thiab 1 medium breadstick nrog 14 tablespoon (1 grams) butter.

Khoom txom ncauj: 1 khob (226 grams) tsev cheese thiab 1/2 khob (70 grams) blueberries

Noj hmo: 110 grams salmon, 1 khob (100 grams) ntawm mov xim av thiab 5 asparagus

Tuesday

Noj tshais: Smoothie ua nrog 2 khob (480 ml) mis nyuj los yog mis nyuj cog, 1 khob (227 grams) yogurt, 1 khob (140 grams) blueberries, thiab 2 tablespoons (33 grams) ntawm almond butter.

Khoom txom ncauj: 1 granola bar, 1 daim ntawm txiv hmab txiv ntoo thiab 2 pieces ntawm hlua cheese

Noj su: Nqaij, cheese thiab zaub qhaub cij nrog 85 grams (2 grams) ntawm tus me nyuam carrots, 28 tablespoons (XNUMX grams) ntawm hummus thiab ib sab ntawm txiv apples.

Khoom txom ncauj: 1 dia ntawm whey protein hmoov tov nrog 240 khob (1 ml) mis nyuj los yog cov mis nyuj cog

Noj hmo: 113 ooj sirloin steak, 1 nruab nrab (173 grams) ci qos yaj ywm, 1 tablespoon (14 grams) butter, thiab 1 khob (85 grams) broccoli

Wednesday

Noj tshais: 2 khob waffles nrog 33 tablespoons (1 grams) txiv laum huab xeeb, 2 txiv kab ntxwv, thiab 480 khob (3 ml) mis nyuj los yog mis nyuj cog

Khoom txom ncauj: 1 hazelnut-based granola bar thiab 28 grams almonds

Noj su: 1% lean burger rau tag nrho cov nplej buns nrog 90 lws suav slices thiab lettuce nplooj thiab 86 ooj ntawm homemade qos yaj ywm fries siav nyob rau hauv txiv roj roj

Khoom txom ncauj: 1 khob (227 grams) yogurt thiab 1 khob (140 grams) strawberries

Noj hmo: 112 grams nqaij qaib mis, 1/2 khob (84 grams) quinoa, thiab 1 1/3 khob (85 grams) peas

Thursday

Noj tshais: 3-qe omelet nrog sliced ​​​​dos, liab thiab ntsuab peppers, thiab 1/4 khob (28 grams) grated cheese nrog 2 khob (480 ml) mis nyuj los yog mis nyuj cog

Khoom txom ncauj: 2 tablespoons (33 grams) ntawm txiv laum huab xeeb butter thiab 1 txiv tsawb ntawm 1 daim ntawm cov nplej tag nrho

Noj su: Zaub xam lav nrog 226 ooj ntses, 1/4 khob (32 grams) ntawm lentils, thiab 1/4 khob (30 grams) ntawm walnuts

Khoom txom ncauj: 2 sliced, nyuaj-boiled qe tshaj mix ntsuab zaub xam lav

Noj hmo: 114 ooj qaib ntxhw mis, 1/2 khob (123 grams) cov kaus poom, txiv lws suav, thiab 1/2 khob (120 grams) taum.

Friday

Noj tshais: 1 tag nrho qe, 240 txiv apples, thiab 3 khob (1 grams) ntawm oatmeal ua nrog 1 khob (80 ml) mis nyuj los yog mis nyuj cog

Khoom txom ncauj: 1 khob (226 grams) dawb yogurt, 1/4 khob (30 grams) granola, thiab 1/2 khob (70 grams) raspberries

Noj su: 168 grams nqaij qaib mis, 1 nruab nrab (151 grams) qos yaj ywm qab zib, 3/4 khob (85 grams) taum ntsuab thiab 28 grams ceev

Khoom txom ncauj: 1/2 khob (130 grams) chickpeas 

Noj hmo: 170 grams shredded sirloin steak, 1/2 khob (130 grams) taum dub, 1/2 khob (90 grams) xim av, 1 khob (35 grams) shredded lettuce thiab spinach.