Zviri muChinyorwa
2000 calorie kudya, inoonekwa semuyero wevakura vakawanda, sezvo nhamba iyi yakakwana kuzadzisa simba revanhu vazhinji uye zvinovaka muviri zvinodiwa.
Pamusoro pezvo, inoshandiswa seyebhenji kuita zvinovaka muviri zvinokurudzira.
Mazita ezvekudya ezvekudya ane chirevo: "Percent Daily Values yakavakirwa pakudya kwe2000-calorie. "Daily Values" yako inogona kunge yakakwirira kana kuderera zvichienderana nekoriori yaunoda.
Sei Calorie Inodiwa Yakasiyana?
Macalorie anopa muviri wedu simba raunoda kuti urarame. Nokuti muviri wemunhu wese uye mararamiro akasiyana, zvido zvevanhu zve caloric zvakasiyana. aivad.
Zvichienderana nedanho rekuita, zvinofungidzirwa kuti vakadzi vakuru vanoda 2000-3000 makorikori zvichienzaniswa ne1600-2400 makorikori pazuva kuvarume vakuru.
Nekudaro, macalorie anodiwa anosiyana zvakanyanya, nevamwe vanhu vanoda anopfuura kana asingasviki 2000 pazuva. Semuyenzaniso; Vanhu vakadai sevakadzi vane pamuviri uye vachiri kuyaruka vanowanzoda anopfuura 2000 akajairwa macalorie pazuva.
Kana huwandu hwemakoriyumu aunopisa huchikwira kupfuura zvaunotora, kushomeka kwekoriori kunoitika, zvingangoita kuti uremerwe uremu. Sezvineiwo, kana iwe ukadya macalorie akawanda kupfuura aunopisa, unowedzera uremu. Kudzora uremu kunowanikwa kana nhamba mbiri dzakaenzana.
Naizvozvo, zvichienderana nehuremu hwako zvinangwa uye nhanho yebasa, huwandu hwemacalorie aunofanirwa kushandisa huchasiyana.
Huremu Hwakadini Hunorasikirwa ne2000 Calorie Diet?
"Ko kudya kwe2000 calorie kunoita kuti uremerwe uremu?" Izvi zvinoenderana nezera rako, murume kana mukadzi, kureba, uremu, nhanho yebasa uye uremu zvinangwa.
Zvakakosha kucherechedza kuti kuderedza uremu kwakaoma zvakanyanya pane kungoderedza calorie kudya. Zvimwe zvinhu zvinopesvedzera uremu zvinosanganisira nharaunda, zvemagariro zvinhu, uye kunyange gut bacteria.
Zvisinei, kuderedza calorie kudya kubva pakufutisa Chinangwa chikuru ndechokubvisa. Semuenzaniso, kana ukacheka macalorie ako ezuva nezuva kubva pa2.500 kusvika 2.000, unogona kurasikirwa nehafu yepondo muvhiki.
Pane rimwe divi, 2000 calorie kudyaIzvi zvinodarika zvinodikanwa zvekoriori zvevamwe vanhu, zvichizotungamira mukurema.
Chii Chekudya mu2000 Calorie Daily Diet?
zvakanaka, kudya kunovaka muviriine zvakawanda zvekudya zvepanyama. Pakudya kwega kwega, zvinodikanwa kudya mapuroteni emhando yepamusoro uye chikafu chine fiber semichero, miriwo, uye zviyo. 2000 calorie kudyaKuti uremerwe uremu, unofanirwa kudya mapoka ezvokudya anotevera.
Zviyo zvose
Brown mupunga, oats, bulgur, quinoa, mhunga etc.
Zvibereko
Strawberry, peach, apuro, peya, melon, banana, mazambiringa etc.
miriwo isina-starchy
Kabheji, sipinachi, mhiripiri, zucchini, broccoli, chard, matomatisi, cauliflower, nezvimwewo.
Miriwo ine starchy
Dzungu, mbatatisi, squash yechando, mbatatisi, pizi, nezvimwe.
Zvigadzirwa zvemukaka
Yakaderera-mafuta kana yakazara-mafuta plain yoghurt kefir uye cheeses yakazara-mafuta.
nyama yakaonda
Turkey nyama, huku, mombe, gwayana, bison etc.
Nzungu nemhodzi
Almond, cashews, hazelnuts, mhodzi dzesunflower, pine nuts uye mhuka dzepanyama
hove nehove
tuna, salmon, mussels, oyster, shrimp uye zvichingodaro.
muriwo
Chickpeas, bhinzi, itsvo bhinzi, nyemba nezvimwe.
zai
Organic uye mazai echisikigo
mafuta ane utano
yekotapeya, kokonati mafuta, avocado mafuta, mafuta omuorivhi, nezvimwe.
Zvinonhuwira
ginger, turmeric, mhiripiri nhema, paprika, sinamoni, nezvimwewo.
herbs
Parsley, basil, dill, coriander, thyme, rosemary, tarragon, nezvimwewo.
Zvinwiwa zvisina calorie
Kofi yakasviba, tii, mvura yemaminerari, nezvimwe.
Chii Chaunofanira Kudzivisa pane 2000 Calorie Diet?
Zvokudya zvine zvishoma kana zvisina kukosha kwekudya - inozivikanwawo se "empty calories" - inofanira kudziviswa. Izvi zvinowanzova zvokudya zvine macalorie akawanda uye zvishoma muzvokudya asi zvawedzera shuga. Chikumbiro 2000 calorie kudyaHeino rondedzero yezvokudya zvaunofanira kudzivisa:
shuga
Zvigadzirwa zvekubheka, ice cream, confectionery, nezvimwe.
Chikafu chekutenga
French fries, imbwa dzinopisa, pizza, mapapiro ehuku, nezvimwe.
Yakagadzirwa uye yakanatswa makhahydrates
Turkish bagel, chingwa chichena, crackers, cookies, machipisi, zviyo zvine shuga, boxed pasta, nezvimwe.
zvakakangwa zvokudya
French fries, huku yakakangwa, donuts, mbatatisi machipisi, hove uye machipisi nezvimwe.
Soda uye shuga-zvinotapira zvinwiwa
Zvinwiwa zvemitambo, zvinwiwa zvinotapira, soda, michero puree, tii yakatapira uye zvinwiwa zvekofi, nezvimwe.
Zvokudya uye zvokudya zvakaderera-mafuta
Kudya aizikirimu, svutugadzike, chikafu chakaomeswa nechando, uye chikafu chine zvinotapira zvekugadzira.
Kudya chikafu chiri pachirongwa ichi nguva dzose hakusi kukuvadza hutano hwako chete, asiwo kunotadzisa kuonda uye kunogona kutovhiringidza kuedza kwako kuderedza uremu.
2000 Calorie Diet Chirongwa-Weekly
1 ZUVA
chisvusvuro
Zvimedu zviviri zve-low-fat feta cheese
Zai rimwe rakabikwa
muorivhi
Zvimedu zviviri zvechingwa chakazara
a tomato
cucumber
Snack
An Apple
maamanda gumi
Girazi remukaka
Kudya
300 magiramu ehove yakakangwa
Zvipunu zvishanu zve bulgur pilaf
Salad isina mafuta
Zvimedu zviviri zvechingwa chakazara
Snack
mabhisikiti ekudya
Chipunu chemukaka
Kudya
Nyama nemiriwo ndiro
Zvimedu zviviri zvechingwa chakazara
Yogati
Snack
Girazi remukaka wesinamoni
An Apple
2 ZUVA
chisvusvuro
A cheese bun
Zvimedu zviviri zve-low-fat feta cheese
muorivhi
a tomato
cucumber
Snack
Chipunu chemukaka
matatu akaomeswa apricots
walnuts maviri
Kudya
300 gramu yehuku yakabikwa
Zvimedu zviviri zvechingwa chakazara
Yogati
Salad isina mafuta
Snack
banana
Girazi remukaka
Kudya
100 magiramu ehove yakakangwa
Ndiro yemuto wenyemba
Zvimedu zviviri zvechingwa chakazara
Snack
muchero
Girazi remukaka wesinamoni
3 ZUVA
chisvusvuro
Zvimedu zviviri zve-low-fat feta cheese
Zai rimwe rakabikwa
muorivhi
Zvimedu zviviri zvechingwa chakazara
a tomato
cucumber
Snack
maamanda gumi
An Apple
a walnut
Chipunu chemukaka
Kudya
Bhinzi yebhari
Zvimedu zviviri zvechingwa chakazara
Yogati
Snack
An Apple
Girazi remukaka
walnuts maviri
Kudya
Huku Mushroom Saute
Girazi remukaka
Zvimedu zviviri zvechingwa chakazara
Half mbiya yemuto wenyemba
Snack
Girazi remukaka wesinamoni
An Apple
4 ZUVA
chisvusvuro
a bagel
Chimedu chepasi-fat feta cheese
Zai rimwe rakabikwa
muorivhi
a tomato
cucumber
Snack
maapricots mana akaomeswa
Girazi remukaka
Kudya
150 gramu yehuku yakakangwa
Salad isina mafuta
Zvimedu zviviri zvechingwa chakazara
Snack
An Apple
mabhisikiti ekudya
Girazi remukaka
Kudya
Nyama nemiriwo ndiro
Ndiro yemuto wenyemba
Chidimbu chechingwa chekudya
Yogati
Snack
Girazi resinamoni
5 ZUVA
chisvusvuro
Menemen nezai rimwe nemadomasi maviri
Zvimedu zviviri zve-low-fat feta cheese
Zvimedu zviviri zvechingwa chakazara
muorivhi
Snack
walnuts maviri
banana
Girazi remukaka
Kudya
150 magiramu ehove yakakangwa
Salad isina mafuta
Zvimedu zviviri zvechingwa chakazara
Snack
matatu akaomeswa apricots
Girazi remukaka
Kudya
Chicken kana Nyama Sautee
Zvimedu zviviri zvechingwa chakazara
Yogati
Salad isina mafuta
Snack
An Apple
Girazi remukaka wesinamoni
6 ZUVA
chisvusvuro
Zvipunu zvitanhatu zvemuesli
Girazi remukaka
maapricots matatu
walnuts maviri
Chipunu chemazambiringa akaomeswa
Snack
kota bagel
Chimedu chepasi-fat feta cheese
Kudya
Nyama nemiriwo ndiro
Yogati
Zvimedu zviviri zvechingwa chakazara
Salad isina mafuta
Snack
walnuts maviri
maapricots maviri akaomeswa
Chipunu chemukaka
Kudya
Ndiro yespinachi ine zai
Ndiro yemuto wenyemba
Yogati
Chidimbu chechingwa chekudya
Snack
Girazi remukaka wesinamoni
7 ZUVA
chisvusvuro
Omelet nemazai maviri, chimedu chepasi-fat feta cheese
Zvimedu zviviri zvechingwa chakazara
muorivhi
a tomato
cucumber
Snack
maamanda gumi
matatu akaomeswa apricots
Chipunu chemukaka
Kudya
a lahmacun
Ndiro yemuto wenyemba
Girazi remukaka
Snack
banana
walnuts maviri
Chipunu chemukaka
Kudya
Huku Mushroom Saute
Yogati
Zvimedu zviviri zvechingwa chakazara
Salad isina mafuta
Snack
Girazi remukaka wesinamoni
An Apple
Semagumo;
2000 calorie kudya inosangana nezvinodiwa nevakuru vakawanda. Zvakadaro, munhu anoda; Inosiyana zvichienderana nezera, murume kana mukadzi, uremu, kureba, nhanho yebasa uye huremu zvinotarwa.
Zvinyorwa Zvaunofanirwa Kuverenga
