Zomwe zili mu Nkhaniyi
Zakudya zama calorie 2000, amaonedwa kuti ndi muyezo wa akuluakulu ambiri, chifukwa chiwerengerochi ndi chokwanira kukwaniritsa mphamvu za anthu ambiri ndi zofunikira za zakudya.
Kuphatikiza apo, imagwiritsidwa ntchito ngati choyimira popereka malingaliro azakudya.
Zolemba zonse zazakudya zili ndi mawu akuti: "Maperesenti a Tsiku ndi Tsiku amachokera pazakudya zama calorie 2000. "Makhalidwe Anu Atsiku ndi Tsiku" akhoza kukhala apamwamba kapena otsika malinga ndi zosowa zanu zama calorie.
N'chifukwa Chiyani Zofunikira za Kalori Zimasiyana?
Zakudya zopatsa mphamvu zimapatsa thupi lathu mphamvu zomwe zimafunikira kuti tikhale ndi moyo. Chifukwa thupi ndi moyo wa aliyense ndizosiyana, zosowa za caloric za anthu ndizosiyana. vard.
Kutengera mulingo wa ntchito, akuti akazi akuluakulu amafunikira zopatsa mphamvu 2000-3000 poyerekeza ndi zopatsa mphamvu 1600-2400 patsiku kwa amuna akulu.
Komabe, ma calorie amafunikira mosiyanasiyana, pomwe anthu ena amafunikira zochulukirapo kapena zosakwana 2000 patsiku. Mwachitsanzo; Anthu monga amayi apakati komanso achinyamata omwe akukula nthawi zambiri amafunikira zopatsa mphamvu zopitilira 2000 patsiku.
Pamene chiwerengero cha ma calories omwe mumawotcha ndi apamwamba kuposa momwe mumatengera, kuchepa kwa kalori kumachitika, zomwe zingakhale zofunikira kuti muchepetse thupi. Mosiyana ndi zimenezi, mukamadya ma calories ochuluka kuposa momwe mumawotcha, mumalemera. Kuwongolera kulemera kumatheka pamene manambala onse ali ofanana.
Chifukwa chake, kutengera zolinga zanu zolemetsa komanso kuchuluka kwa zochita zanu, kuchuluka kwa zopatsa mphamvu zomwe muyenera kudya kumasiyana.
Kodi Chakudya cha Ma calorie 2000 Chimachepa Bwanji?
"Kodi zakudya zama calorie 2000 zimakupangitsani kuchepa thupi?" Izi zimatengera zaka zanu, jenda, kutalika, kulemera, kuchuluka kwa ntchito komanso zolinga zochepetsera thupi.
Ndikoyenera kudziwa kuti kuchepa thupi kumakhala kovuta kwambiri kuposa kungochepetsa kudya kwa calorie. Zinthu zina zomwe zimakhudza kuchepa thupi ndi monga chilengedwe, chikhalidwe cha anthu, komanso mabakiteriya a m'matumbo.
Komabe, kuchepetsa kudya kwa calorie kuchokera kunenepa kwambiri Cholinga chachikulu ndikuchotsa. Mwachitsanzo, ngati mutadula ma calorie anu a tsiku ndi tsiku kuchoka pa 2.500 kufika pa 2.000, mukhoza kutaya theka la kilogalamu pa sabata.
Öte ndiyan, Zakudya zama calorie 2000Izi zidzaposa zopatsa mphamvu za anthu ena, zomwe zitha kupangitsa kuti achuluke.
Zomwe Muyenera Kudya pazakudya za 2000 calories Daily?
bwino bwino, zakudya zathanzilili ndi zakudya zambiri zachilengedwe. Pachakudya chilichonse, ndikofunikira kudya zakudya zama protein komanso zokhala ndi fiber zambiri monga zipatso, ndiwo zamasamba, ndi mbewu zonse. Zakudya zama calorie 2000Kuti muchepetse thupi, muyenera kudya magulu otsatirawa a zakudya.
Njere zonse
mpunga wa Brown, oats, bulgur, Kinoya, mapira etc.
Zipatso
Strawberry, pichesi, apulo, peyala, vwende, nthochi, mphesa etc.
masamba osakhuthala
Kabichi, sipinachi, tsabola, zukini, broccoli, chard, phwetekere, kolifulawa, ndi zina.
Zamasamba zokhuthala
Dzungu, mbatata, sikwashi yozizira, mbatata, nandolo, etc.
Zinthu zamkaka
Yogurt yokhala ndi mafuta ochepa kapena yodzaza kefir ndi tchizi zodzaza mafuta.
nyama yowonda
Turkey nyamankhuku, ng'ombe, nkhosa, njati etc.
Mtedza ndi mbewu
Amondi, ma cashews, hazelnuts, mpendadzuwa, mtedza wa paini ndi mtedza wachilengedwe
nsomba ndi nsomba
nsomba, nsomba, nsomba, nsomba, oyster, shirimpi etc.
kugunda
Nkhuku, nyemba, nyemba, mphodza etc.
Dzira
Mazira achilengedwe komanso achilengedwe
mafuta abwino
peyalamafuta a kokonati, mafuta a avocado, mafuta a azitona, etc.
Zonunkhira
ginger, turmeric, Black tsabola, paprika, sinamoni, etc.
zitsamba
Parsley, Basil, katsabola, coriander, thyme, rosemary, tarragon, etc.
Zakumwa zopanda kalori
Kofi wakuda, tiyi, madzi amchere, etc.
Kodi Muyenera Kupewa Chiyani pazakudya za 2000 Calorie?
Zakudya zokhala ndi zakudya zochepa kapena zopanda thanzi - zomwe zimadziwikanso kuti "zopanda kanthu zopatsa mphamvu" - ziyenera kupewedwa. Izi nthawi zambiri zimakhala zakudya zomwe zimakhala ndi ma calories ambiri komanso zakudya zochepa koma zawonjezera shuga. Pemphani Zakudya zama calorie 2000Nawu mndandanda wa zakudya zomwe muyenera kupewa:
shuga
Zophika mkate, ayisikilimu, confectionery, ndi zina.
Zakudya zachangu
Fries zaku France, agalu otentha, pizza, mapiko a nkhuku, etc.
Ma carbohydrate opangidwa ndi oyeretsedwa
Sungani, buledi woyera, makeke, tchipisi, chimanga, pasitala, ndi zina zotero.
zakudya zokazinga
Fries French, nkhuku yokazinga, donuts, tchipisi ta mbatata, nsomba ndi tchipisi etc.
Soda ndi zakumwa zotsekemera shuga
Zakumwa zamasewera, timadziti totsekemera, soda, puree wa zipatso, tiyi wotsekemera ndi zakumwa za khofi, etc.
Zakudya ndi zakudya zopanda mafuta
Zakudya za ayisikilimu, zokhwasula-khwasula, zakudya zozizira, ndi zakudya zokhala ndi zotsekemera.
Kudya zakudya zomwe zili pamndandandawu nthawi zonse sikungovulaza thanzi lanu, komanso kumalepheretsa kuwonda ndipo kumatha kukhumudwitsa kuyesetsa kwanu kuchepetsa thupi.
2000 Calorie Diet Program-Weekly
TSIKU 1
kadzutsa
Magawo awiri a feta cheese otsika kwambiri
Dzira limodzi lophika
maolivi
Magawo awiri a mkate wopanda ufa
ndi tomato
nkhaka
Zokhwasula-khwasula
A Apple
amondi khumi
Kapu ya mkaka
Chakudya
300 magalamu a nsomba yokazinga
Supuni zisanu za bulgur pilaf
Saladi wopanda mafuta
Magawo awiri a mkate wopanda ufa
Zokhwasula-khwasula
masikono zakudya
Supuni ya mkaka
Chakudya chamadzulo
Nyama ndi masamba mbale
Magawo awiri a mkate wopanda ufa
Yogati
Zokhwasula-khwasula
Kapu ya mkaka wa sinamoni
A Apple
TSIKU 2
kadzutsa
Chinsinsi cha tchizi
Magawo awiri a feta cheese otsika kwambiri
maolivi
ndi tomato
nkhaka
Zokhwasula-khwasula
Supuni ya mkaka
atatu zouma apricots
walnuts awiri
Chakudya
300 magalamu yophika nkhuku
Magawo awiri a mkate wopanda ufa
Yogati
Saladi wopanda mafuta
Zokhwasula-khwasula
nthochi
Kapu ya mkaka
Chakudya chamadzulo
100 magalamu a nsomba yokazinga
Mphika wa supu ya mphodza
Magawo awiri a mkate wopanda ufa
Zokhwasula-khwasula
chipatso
Kapu ya mkaka wa sinamoni
TSIKU 3
kadzutsa
Magawo awiri a feta cheese otsika kwambiri
Dzira limodzi lophika
maolivi
Magawo awiri a mkate wopanda ufa
ndi tomato
nkhaka
Zokhwasula-khwasula
amondi khumi
A Apple
ndi walnut
Supuni ya mkaka
Chakudya
Nyemba za haricot
Magawo awiri a mkate wopanda ufa
Yogati
Zokhwasula-khwasula
A Apple
Kapu ya mkaka
walnuts awiri
Chakudya chamadzulo
Chicken Mushroom Saute
Kapu ya buttermilk
Magawo awiri a mkate wopanda ufa
Hafu mbale ya supu ya mphodza
Zokhwasula-khwasula
Kapu ya mkaka wa sinamoni
A Apple
TSIKU 4
kadzutsa
ndi bagel
Chigawo cha tchizi chamafuta ochepa cha feta
Dzira limodzi lophika
maolivi
ndi tomato
nkhaka
Zokhwasula-khwasula
apricots zouma zinayi
Kapu ya mkaka
Chakudya
150 magalamu a nkhuku yokazinga
Saladi wopanda mafuta
Magawo awiri a mkate wopanda ufa
Zokhwasula-khwasula
A Apple
masikono zakudya
Kapu ya mkaka
Chakudya chamadzulo
Nyama ndi masamba mbale
Mphika wa supu ya mphodza
Chigawo cha mkate wopanda ufa
Yogati
Zokhwasula-khwasula
Kapu ya sinamoni
TSIKU 5
kadzutsa
Menemen ndi dzira limodzi ndi tomato awiri
Magawo awiri a feta cheese otsika kwambiri
Magawo awiri a mkate wopanda ufa
maolivi
Zokhwasula-khwasula
walnuts awiri
nthochi
Kapu ya mkaka
Chakudya
150 magalamu a nsomba yokazinga
Saladi wopanda mafuta
Magawo awiri a mkate wopanda ufa
Zokhwasula-khwasula
atatu zouma apricots
Kapu ya mkaka
Chakudya chamadzulo
Sautee ya nkhuku kapena nyama
Magawo awiri a mkate wopanda ufa
Yogati
Saladi wopanda mafuta
Zokhwasula-khwasula
A Apple
Kapu ya mkaka wa sinamoni
TSIKU 6
kadzutsa
Supuni zisanu ndi chimodzi za muesli
Kapu ya mkaka
ma apricots atatu
walnuts awiri
Supuni ya zoumba
Zokhwasula-khwasula
kotala bagel
Chigawo cha tchizi chamafuta ochepa cha feta
Chakudya
Nyama ndi masamba mbale
Yogati
Magawo awiri a mkate wopanda ufa
Saladi wopanda mafuta
Zokhwasula-khwasula
walnuts awiri
awiri zouma apricots
Supuni ya mkaka
Chakudya chamadzulo
Mbale ya sipinachi yokhala ndi dzira
Mphika wa supu ya mphodza
Yogati
Chigawo cha mkate wopanda ufa
Zokhwasula-khwasula
Kapu ya mkaka wa sinamoni
TSIKU 7
kadzutsa
Omelet ndi mazira awiri, kagawo kakang'ono kakang'ono ka feta cheese
Magawo awiri a mkate wopanda ufa
maolivi
ndi tomato
nkhaka
Zokhwasula-khwasula
amondi khumi
atatu zouma apricots
Supuni ya mkaka
Chakudya
ndi lahmacun
Mphika wa supu ya mphodza
Kapu ya buttermilk
Zokhwasula-khwasula
nthochi
walnuts awiri
Supuni ya mkaka
Chakudya chamadzulo
Chicken Mushroom Saute
Yogati
Magawo awiri a mkate wopanda ufa
Saladi wopanda mafuta
Zokhwasula-khwasula
Kapu ya mkaka wa sinamoni
A Apple
Chifukwa;
Zakudya zama calorie 2000 imakwaniritsa zosowa za achikulire ambiri. Komabe, zosowa za munthu payekha; Zimasiyanasiyana malinga ndi zaka, jenda, kulemera, kutalika, msinkhu wa ntchito ndi kulemera kwake.
Zolemba Zomwe Muyenera Kuwerenga
