Momwe Mungachepetse Kunenepa ndi Mapulani a Kalori 1500?

Kuti muchepetse thupi, ndikofunikira kupanga kuchepa kwa calorie mwa kudya pang'ono kapena kuchita masewera olimbitsa thupi. Zakudya zama calorie 1500 Ndondomekoyi ndi yothandiza poyambirira kuti muyambe kuwonda ndikuwongolera kudya.

M'nkhani yakuti "1500 calorie zakudya mndandanda " mmene kuonda ndi1500 calorie dieters zomwe muyenera kudya, zomwe muyenera kupewa Ma kilogalamu angati pamwezi pazakudya za calorie 1500,kuti Kodi kudya ma calories 1500 patsiku kumapangitsa kuti zakudya zama calorie 1500 zichepetse thupi? Zonse zomwe muyenera kudziwa za izo zidzafotokozedwa. 

Kodi 1500 Calorie Diet ndi chiyani?

Zakudya zama calorie 1500Ndi dongosolo lazakudya lomwe limachepetsa ma calorie a munthu tsiku lililonse mpaka 1500 calories. Anthu amatha kuyesa zakudya izi kuti azitha kudya komanso kuchepetsa thupi.

Kuchepetsa thupi chifukwa cha kuchepa kwa kalori kumasiyana mosiyanasiyana pakati pa anthu. Zinthu zosiyanasiyana zimakhudza kuchuluka kwa ma calories omwe munthu amafunikira patsiku. Zinthu izi ndi:

- Jenda

- Kukula

- Kilo

- Mulingo wantchito

- Zaka

Chifukwa munthu aliyense ali ndi zosowa zosiyanasiyana zama calorie, njira yofanana yochepetsera thupi siingakhale yothandiza kwa aliyense. patsiku 1500 ma calories Kukhazikitsa cholinga kungakhale kotsika kwambiri kwa anthu ena, kumapangitsa kukhala kosakhazikika kwa nthawi yayitali.

Dziwani zosowa zanu zama calorie

Chinthu choyamba kuchita paulendo wochepetsa thupi ndikuzindikira zofunikira zama calorie. Kuchuluka kwa zopatsa mphamvu zomwe mumafunikira kumadalira pazinthu zambiri, kuphatikiza masewera olimbitsa thupi, jenda, zaka, zolinga zochepetsera thupi, komanso thanzi lonse.

Choyamba muyenera kuwerengera ma calories omwe mumafunikira tsiku lililonse. Pachifukwa ichi, Jeor equation ndi njira yomwe mungawerengere kutalika kwanu, kulemera kwanu ndi zaka. Nayi kuwerengera kwa amuna ndi akazi: 

Amuna: Zopatsa mphamvu za tsiku ndi tsiku = 10x (kulemera kwa kg) + 6.25x (kutalika kwa masentimita) - 5x (zaka) + 5

Akazi: Zopatsa mphamvu za tsiku ndi tsiku = 10x (kulemera kwa kg) + 6.25x (kutalika kwa masentimita) - 5x (zaka) - 161 

Kenako gawo la ntchito limachulukitsidwa ndi nambala yomwe yapezeka. Pali magawo asanu a zochita: 

Moyo wongokhala: x 1.2 (osalimbitsa thupi)

yogwira ntchito pang'ono: x 1.375 (zolimbitsa thupi zosakwana 3 pa sabata)

yogwira ntchito: x 1.55 (zolimbitsa thupi zolimbitsa thupi masiku ambiri a sabata)

Yogwira kwambiri: x 1.725 ​​(zolimbitsa thupi tsiku lililonse)

Ogwira ntchito kwambiri: x 1.9 (zolimbitsa thupi 2 kapena kupitilira apo patsiku) 

Kodi Mungachepetse Kulemera Motani Ndi Zakudya Za 1500 Calorie?

Ndi ma kilogalamu angati pa sabata omwe angatayike pazakudya za calorie 1500? Malinga ndi kuwerengera pamwambapa, yankho la funsoli limadalira kuchuluka kwa calorie yanu ya tsiku ndi tsiku.

Mwachitsanzo; Muyenera kudya ma calories 2200 patsiku. Zakudya zama calorie 1500 Kuchita izi kudzapanga kuchepa kwa ma calorie 700. Poganizira kuti ndikofunikira kugwiritsa ntchito zopatsa mphamvu 7000 kuti muchepetse kilo, mutha kutaya kilogalamu m'masiku 10. Omwe ali ndi vuto lalikulu la calorie akhoza kutaya 1 kg pa sabata. 

bwino mu nkhani iyi

Kodi chakudya cha calorie 1500 chidzataya kulemera kotani pamwezi?

Yankho la funsoli limasiyana malinga ndi kuchepa kwa calorie komwe kunapangidwa. Pafupifupi, mutha kutaya makilogalamu atatu kapena anayi pamwezi. 

Chifukwa chake "Kodi chakudya cha calorie 1500 chidzataya kulemera kotani? Yankho la funsolo lidzasiyana munthu ndi munthu. Pangani mawerengedwe anu moyenera.

Kupanga kuchepa kwa calorie kuti muchepetse thupi

Ngakhale kuonda sikudalira nthawi zonse kuwerengera ma calorie, kuchepa kwa calorie nthawi zambiri kumafunika kupangidwa kuti muchepetse mafuta amthupi.

Zinthu zamakhalidwe komanso zachilengedwe monga kutsata zakudya, kusiyana kwa mabakiteriya am'matumbo komanso kuchuluka kwa kagayidwe kachakudya kumapangitsa kuti anthu achepetse thupi pamitundu yosiyanasiyana.

M’malo mokhala ndi cholinga chosatheka, yesetsani kuchepetsako kilogalamu imodzi kapena ziwiri pamlungu. Koma musataye mtima ngati simuchepetsa thupi mwachangu monga momwe mukuyembekezera, chifukwa kuchepa thupi kumasiyana kwambiri ndi munthu.

kuwonjezera ntchito zolimbitsa thupi, kudula shuga ndi kudya zachilengedwe, zakudya wathanzi kungathandize imathandizira kuwonda ndi Omwe amawonda pazakudya zama calorie 1500a amathandiza. 

Zomwe Muyenera Kudya pazakudya za 1500 Calorie?

Omwe amawonda ndi zakudya zama calorie 1500amakonda zakudya zachilengedwe komanso zosakonzedwa. Yang'anani kwambiri pamagulu awa azakudya muzakudya zanu: 

masamba osakhuthala

Masamba monga kale, arugula, sipinachi, broccoli, kolifulawa, tsabola, bowa, katsitsumzukwa, tomato atitchoku, mphukira za Brussels, kabichi, udzu winawake, biringanya, anyezi, mpiru, tomato, ndi sikwashi yachilimwe.

Zipatso

Zipatso, zipatso monga maapulo, mapeyala, zipatso za citrus, mavwende, mphesa, nthochi, mavwende 

Zamasamba zokhuthala

Masamba okhuthala monga mbatata, nandolo, mbatata, nthochi, dzungu 

Nsomba ndi nkhono

Nsomba monga nsomba zam'madzi, nsomba, cod, oyster, shrimp, sardines, trout, oyster

mazira

Natural organic mazira. 

Nkhuku ndi nyama

Nkhuku, turkey, ng'ombe, mwanawankhosa, etc. 

Njere zonse

Mbewu monga oats, mpunga wofiira, quinoa, bulgur, balere, mapira 

kugunda

Zakudya za nyemba monga nkhuku, nyemba za impso, mphodza, nyemba zakuda

mafuta abwino

Mafuta monga avocado, mafuta a azitona, mafuta a kokonati, mafuta a avocado 

Zinthu zamkaka

Yogurt yokhala ndi mafuta ambiri kapena mafuta ochepa, kefir, tchizi zamafuta ambiri.

mbewu ndi mtedza

Maamondi, njere za dzungu, walnuts, mpendadzuwa, batala wachilengedwe, batala wa amondi ndi tahini. 

Zitsamba ndi Zonunkhira

Turmeric, adyo, thyme, rosemary, tsabola wa cayenne, tsabola wakuda, mchere, etc. 

Zakumwa zopanda kalori

Madzi, mchere, khofi, tiyi wobiriwira etc. 

Pulogalamu yazakudya zama calorie 1500Idyani zakudya zambiri zokhala ndi fiber komanso zopatsa thanzi pazakudya zilizonse.

Mapuloteni ndiye amadzaza kwambiri ma macronutrients atatu. Kafukufuku akuwonetsa kuti zakudya zokhala ndi fiber yambiri komanso mapuloteni ambiri zimathandizira kutsitsa mafuta. 

Ndi chiyani chomwe sichingadyedwe pazakudya zama calorie 1500?

Zakudya zopatsa mphamvu zama calorie 1500Zakudya zosinthidwa, zakumwa zotsekemera ndi zakudya ziyenera kuchepetsedwa. 

Zakudya zachangu

Mapiko a nkhuku, zokazinga za ku France, pizza, agalu otentha, etc. 

ma carbohydrate oyeretsedwa

Mkate woyera, chimanga, pasitala, bagels, crackers, tchipisi chimanga ndi tortilla, etc. 

maswiti

Zakudya zopatsa shuga, zophika, zophika buledi, shuga wapa tebulo, agave, ndi zina. 

zakudya zokonzedwa

Zakudya zopakidwa, nyama zokonzedwa (deli), mbale za pasitala zam'bokosi, phala la chimanga, ndi zina.

zakudya zokazinga

Tchipisi za mbatata, zakudya zokazinga kwambiri, mabasi, etc. 

Zakudya ndi zakudya zopanda mafuta

Zakudya zamafuta ochepa, ayisikilimu wopanda mafuta ochepa, tchipisi tamafuta ochepa, zakudya zozizira, maswiti otsika kwambiri, ndi zina zambiri. 

zakumwa zotsekemera

Soda, madzi, zakumwa zopatsa mphamvu, mkaka wokometsera, zakumwa za khofi wotsekemera, etc.

1500 Calorie Zakudya Mndandanda

pano Mndandanda wa zakudya zama calorie 1500. Mutha kusintha zakudya molingana ndi zomwe mukuchita posamalira zopatsa mphamvu zawo. Ngakhale kutenga mndandanda wotsatirawu monga chitsanzo 1 sabata Mndandanda wa zakudya zama calorie 1500 mukhoza kulenga. 

kadzutsa

½ chikho cha mkaka (wopanda shuga)

Dzira limodzi lophika

Tomato mmodzi, 1 nkhaka

Magawo awiri owonda mkate (tirigu wathunthu)

Zokhwasula-khwasula

2 ma tangerines akuluakulu 

Chakudya

Supuni 4 za nyemba zouma ndi nyama

Supuni 4 za bulgur pilaf

1 mbale ya tzatziki

Saladi

1 chidutswa cha mkate (tirigu wonse) 

Zokhwasula-khwasula

1 galasi la buttermilk

1 apulo yaying'ono 

Chakudya chamadzulo

Supuni 1 ya supu

Nkhuku yokazinga mpaka 2 meatballs

Supuni 4 za celery ndi mafuta a maolivi

Hafu mbale ya yogurt

2 chidutswa cha mkate (tirigu wonse) 

Zokhwasula-khwasula

2 malalanje apakati

Malangizo Othandizira Kuwonda

pazakudya zama calorie 1500 Ngakhale kumamatira kungayambitse kuwonda, pali njira zina zowonetsetsa kuti mukwaniritse zolinga zanu zowonda mwaumoyo komanso mokhazikika.

Dziwani kuti mumadya ma calorie

Ngakhale mukuganiza kuti mukudya pang'ono, musachepetse kuchuluka kwa chakudya chomwe mumadya.

Njira yosavuta yowonetsetsera kuti simukuchita zomwe mukufuna ndikugwiritsa ntchito buku lazakudya kapena pulogalamu yotsata ma calorie.

Ngakhale kutsata chakudya kungakhale chida chothandizira poyambira pa ndondomeko ya chakudya, kungapangitse ubale wosayenera ndi chakudya mwa anthu ena.

Kuyang'ana pa kuwongolera magawo, kudya zakudya zachilengedwe, kudya moyenera, komanso kuchita masewera olimbitsa thupi mokwanira ndi njira zabwino zochepetsera thupi pakapita nthawi.

Idyani zakudya zachilengedwe

ufulu uliwonsechakudya chopatsa thanziziyenera kuzunguliridwa ndi zakudya zachilengedwe.

Zakudya zokonzedwa ndi zakumwa monga zakudya zofulumira, maswiti, zowotcha, buledi woyera ndi soda sizothandiza pa thanzi lanu ndipo ndizomwe zimayambitsa mliri wa kunenepa kwambiri.

Zakudya zachilengedwe monga ndiwo zamasamba, zipatso, nsomba, mazira, nkhuku, mtedza ndi njere zimadzaza ndi michere ndipo zimakhutitsa kuposa zakudya zomwe zakonzedwa kale.

khalani okangalika

Ngakhale kuti n’zotheka kuchepetsa thupi mwa kuchepetsa ma calories, kuchita masewera olimbitsa thupi sikumangolimbikitsa kuwonda komanso kumapangitsa kuti mukhale ndi thanzi labwino.

Kuchita masewera olimbitsa thupi kungathandize kuti munthu azisangalala komanso achepetse chiopsezo cha matenda aakulu monga matenda a mtima, shuga ndi khansa zina.

Chifukwa;

Kuti muchepetse thupi, ndikofunikira kutenga zopatsa mphamvu zochepa ndikuwonjezera zolimbitsa thupi. Zakudya zama calorie 1500Ndizoyenera zosowa za anthu ambiri omwe akufuna kutaya mafuta ndikuchepetsa thupi mwaumoyo.