Zviri muChinyorwa
Kuti uderedze uremu, zvinodikanwa kugadzira kushomeka kwekoriori nekudya zvishoma kana kuwedzera kuita kwemuviri. 1500 calorie kudya Urongwa uhwu hunobudirira pakutanga kutanga kurasikirwa uye kudzora kudya kwekudya.
Muchinyorwa "1500 calorie diet list” sei kuderedza uremu neAvo vari pa 1500 calorie kudya chekudya, chekudzivisa Mangani kilos pamwedzi pane 1500 calorie kudya, se Kudya 1500 makorikori pazuva kunoita kuti 1500-calorie yekudya ideredze uremu? Zvese zvaunoda kuziva nezvazvo zvichatsanangurwa.
Chii chinonzi 1500 Calorie Diet?
1500 calorie kudyachirongwa chekudya chinoganhura macalorie emunhu zuva nezuva kusvika 1500 macalorie. Vanhu vanogona kuedza kudya uku kuti vadzore kudya kwavo uye kuderedza uremu.
Kurasikirwa nehuremu nekuda kwekushomeka kwekoriori kuchasiyana zvakanyanya pakati pevanhu. Zvinhu zvakasiyana zvinokanganisa mangani macalorie anodiwa nemunhu pazuva. Zvinhu izvi ndezvi:
- Gender
- Size
- Kiro
– Chiitwa level
- Zera
Nekuti munhu wega wega ane akasiyana macalorie anodiwa, imwe-saizi-inokodzera-yese nzira yekurasikirwa nehuremu haigone kushanda kune wese munhu. pazuva 1500 macalorie Kugadza chinangwa kungave kwakadzikira kune vamwe vanhu, kuchichiita kuti risagoneke kwenguva yakareba.
Sarudza yako calorie inoda
Chinhu chekutanga kuita murwendo rwekurasikirwa nekuremerwa ndechekuona iyo calorie inodiwa. Huwandu hwemakoriyumu aunoda hunoenderana nezvakawanda zvinhu, zvinosanganisira kuita zvemuviri, murume kana mukadzi, zera, uremu zvinangwa, uye hutano hwese.
Kutanga iwe unofanirwa kuverenga macalorie aunoda zuva nezuva. Kune izvi, iyo Jeor equation ndiyo fomula yaunogona kuverenga kureba kwako, uremu uye zera. Heino maverengero evarume nevakadzi:
Varume: Macalorie ezuva nezuva = 10x (kurema mukg) + 6.25x (kureba mumasendimita) - 5x (zera) + 5
Vakadzi Macalorie ezuva nezuva = 10x (kurema mukg) + 6.25x (kureba mumasendimita) - 5x (zera) - 161
Zvadaro chiitiko chechiitiko chinowedzerwa nenhamba inowanikwa. Pane matanho mashanu akasiyana ekuita:
Hupenyu hwekugara: x 1.2 (kusasimbisa muviri)
kushanda zvishoma: x 1.375 (zvisingasviki katatu pasvondo)
zvine mwero kushanda: x 1.55 (maekisesaizi ane mwero mazuva mazhinji evhiki)
Zvakanyanya kushanda: x 1.725 (kushanda nesimba mazuva ese)
Kuwedzera kushanda: x 1.9 (kurovedzera muviri kwakaoma kaviri kana kupfuura pazuva)
Huremu hwakadii hwaunogona Kurasikirwa ne1500 Calorie Diet?
Mangani kilos pavhiki anogona kurasikirwa pane 1500 calorie kudya? Zvinoenderana nekuverenga kuri pamusoro, mhinduro kumubvunzo zvinoenderana nekuti yakawanda sei yako yezuva nezuva calorie inoda.
Semuyenzaniso; Iwe unofanirwa kushandisa 2200 macalorie pazuva. 1500 calorie kudya Kuita izvi kuchagadzira 700 calorie deficit. Tichifunga kuti zvakakosha kushandisa 7000 makorikori kurasikirwa nekirogiramu, unogona kurasikirwa nekirogiramu mumazuva gumi. Avo vane yakakura calorie deficit inogona kurasikirwa ne1 kg pavhiki.
zvakanaka munyaya iyi
Mangani kilos pamwedzi pane 1500 calorie kudya?
Mhinduro kumubvunzo uyu inosiyana zvichienderana nekushomeka kwecalorie yakagadzirwa. Paavhareji, unogona kurasikirwa nemakirogiramu matatu kana mana pamwedzi.
Nekuda kweizvozvo"Huremu hwakadii hucharasikirwa ne1500 calorie diet? Mhinduro kumubvunzo ichasiyana pamunhu nemunhu. Ita yako masvomhu zvinoenderana.
Kugadzira kushaya calorie kuti uremerwe uremu
Nepo kushaya uremu hakusi nguva dzose kunotsamira pakuverenga koriori, kushomeka kwekoriori kazhinji kunoda kugadzirwa kurasikirwa nemafuta emuviri.
Maitiro uye zvipenyu zvinhu zvakaita sekuteerera kwechikafu, mutsauko muhuturu hwehutachiona uye huwandu hwemetabolism hunoita kuti vanhu vaderedze uremu pamitengo yakasiyana.
Panzvimbo pokugadza nharidzano isingaitiki, vavarira kuderedza kirogiramu imwe kana kuti maviri pavhiki. Asi usaore mwoyo kana ukasadzikira uremu nekukurumidza sezvinotarisirwa, sezvo kuonda kunosiyana zvakanyanya pamunhu nemunhu.
kuwedzera basa remuviri, cheka shuga uye kudya kwechisikigo, chikafu chine hutano chinogona kubatsira kukurumidza kuonda uye Avo vanorasikirwa nehuremu pane 1500 calorie kudyaa inobatsira.
Chii Chaunofanira Kudya pane 1500 Calorie Diet?
Avo vanorasikirwa nehuremu ne 1500 calorie kudyasarudza chikafu chepanyama uye chisina kugadziriswa. Tarisa pamapoka ezvekudya anotevera mukudya kwako:
miriwo isina-starchy
Miriwo yakadai sekare, arugula, sipinachi, broccoli, cauliflower, mhiripiri, howa, asparagus, tomato artichokes, Brussels sprouts, kabichi, celery, eggplant, hanyanisi, turnip greens, matomatisi, uye squash yezhizha.
Zvibereko
Zvibereko, michero yakaita semaapuro, mapeya, michero yecitrus, mavise, mazambiringa, mabhanana, manwiwa
Miriwo ine starchy
Muriwo westarchy sembatatisi, pizi, mbambaira, mabhanana, manhanga
Hove nehove
Hove dzakadai segungwa bass, salmon, cod, oyster, shrimp, sardines, trout, oyster
mazai
Natural organic mazai.
Huku nenyama
Chicken, turkey, nyama yemombe, gwayana, nezvimwewo.
Zviyo zvose
Zviyo senge oats, brown mupunga, quinoa, bulgur, bhari, mapira
muriwo
Malegumes akadai sebhinzi, itsvo bhinzi, nyemba, bhinzi nhema
mafuta ane utano
Mafuta akadai seavocado, mafuta omuorivhi, kokonati mafuta, avocado mafuta
Zvigadzirwa zvemukaka
Yakazara-mafuta kana yakaderera-mafuta plain yoghurt, kefir, uye yakazara-mafuta cheeses.
mbeu nenzungu
Maarumondi, mhodzi dzenhanga, walnuts, mhodzi dzesunflower, natural nzungu butter, almond butter uye tahini.
Herbs uye Spices
Turmeric, gariki, thyme, rosemary, cayenne mhiripiri, dema mhiripiri, munyu, nezvimwe.
Zvinwiwa zvisina calorie
Mvura, mineral water, kofi, green tea etc.
1500 calorie kudya chirongwaIdya zvakawanda zvefiber-rich chikafu uye emhando yemapuroteni masosi pakudya kwese.
Protein ndiyo inozadza zvakanyanya kune matatu macronutrients. Tsvagiridzo inoratidza kuti zvese zvakakwirira-fiber uye zvakakwirira-mapuroteni kudya zvinobudirira mukusimudzira kurasikirwa kwemafuta.
Chii Chisingadyiwe pa1500 Calorie Diet?
1500 calorie kurasikirwa kwekudyaZvokudya zvakagadzikiswa, zvinwiwa zvine shuga uye zvekudya zvinofanirwa kuderedzwa.
Chikafu chekutenga
Mapapiro ehuku, fries fries, pizza, imbwa dzinopisa, nezvimwe.
makabhohaidhiretsi akacheneswa
Chingwa chichena, zviyo zvine shuga, pasta, bagels, crackers, chibage machipisi uye tortilla, nezvimwe.
candies
Shuga yekudya, confectionery, bhekari zvigadzirwa, tafura yeshuga, agave, nezvimwe.
zvokudya zvakagadzirwa
Zvikafu zvakaputirwa, nyama yakagadziriswa (deli), mabhokisi epasta ndiro, zviyo, nezvimwe.
zvakakangwa zvokudya
Mbatatisi machipisi, zvakadzika-zvakakangwa chikafu, mabhanzi, nezvimwe.
Zvokudya uye zvokudya zvakaderera-mafuta
Diet bars, low-fat ice cream, low-fat chips, chikafu chakaomeswa nechando, low-calorie candies, etc.
zvinwiwa zvine shuga
Soda, muto, zvinwiwa zvesimba, mukaka wakarungwa, zvinwiwa zvekofi zvinotapira, nezvimwe.
1500 Calorie Diet List
pano 1500 calorie diet list. Iwe unogona kugadzirisa chikafu maererano newe nekuteerera kune macalorie avo. Kutotora rondedzero inotevera semuenzaniso 1 vhiki 1500 calorie diet list unogona kugadzira.
chisvusvuro
½ mukombe wemukaka (unsweetened)
Zai rimwe rakabikwa
Imwe tomato, 1 cucumber
Zvimedu zviviri zvitete zvechingwa (gorosi rose)
Snack
2 tangerines makuru
Kudya
4 tablespoons yebhinzi yakaomeswa nenyama
4 tablespoons ye bulgur pilaf
1 ndiro ye tzatziki
Salad
1 slice yechingwa (gorosi rose)
Snack
1 girazi remukaka
1 apuro duku
Kudya
1 ndiro yenoodle soup
Yakagochwa nyama yehuku kusvika 2 meatballs
4 tablespoons ye celery nemafuta omuorivhi
Hafu ndiro ye yogurt
2 slice yechingwa (gorosi rose)
Snack
2 maranjisi aripakati
Kubudirira Uremu Mazano
pane 1500 calorie kudya Nepo kuomerera pairi kunogona kukonzeresa uremu, kune dzimwe nzira dzekuve nechokwadi chekuti unosvika pakurasikirwa kwako uremu zvinangwa nenzira ine hutano uye yakagadzikana.
Iva nehanya nekoriori yako yekudya
Kunyange kana uchifunga kuti uri kudya zvishoma, usarerutsa kuwanda kwezvokudya zvaunodya.
Nzira iri nyore yekuita shuwa kuti uri kugara pasi pezvido zvako zvecalorie kushandisa dhayari rekudya kana kuti calorie tracking app.
Kunyange zvazvo kutevera zvokudya kunogona kuva chinhu chinobatsira paunotanga paurongwa hwekudya, zvinogona kugadzira hukama husina kunaka nezvokudya mune vamwe vanhu.
Kufunga nezvekutonga kwechikamu, kudya chikafu chechisikigo, kudya uchifunga, uye kuwana maekisesaizi akakwana inzira dziri nani dzekuderedza uremu munguva refu.
Idya zvokudya zvepanyama
chero kodzerochirongwa chekudya chinovaka muviriinofanira kutenderera nezvokudya zvepanyama.
Zvikafu zvakagadzikiswa uye zvinwiwa zvakaita sechikafu chekukurumidza, siwiti, zvinhu zvakabikwa, chingwa chichena nesoda hazvina kunaka kuhutano hwako uye ndizvo zvinonyanya kubatsira kuchirwere chekufutisa.
Zvokudya zvechisikigo zvakadai semiriwo, michero, hove, mazai, huku, nzungu nemhodzi zvakazara nezvokudya uye zvinozadza kupfuura zvokudya zvakagadzikiswa.
shanda zvakanyanya
Kunyange zvazvo zvichibvira kuderedza uremu nokungocheka macalorie, kurovedza muviri hakungosimudziri uremu chete asiwo kunovandudza hutano hwose.
Kuita maekisesaizi kunogona kuvandudza mafungiro uye kuderedza njodzi yezvirwere zvisingaperi sechirwere chemoyo, chirwere cheshuga nemamwe magomarara.
Semagumo;
Kuti uremerwe uremu, zvinodikanwa kutora macalorie mashoma uye kuwedzera basa remuviri. 1500 calorie kudyaInokodzera zvinodiwa nevanhu vakawanda vanoda kurasikirwa nemafuta uye kuderedza uremu zvine hutano.
Zvinyorwa Zvaunofanirwa Kuverenga
