Litaba tsa Sengoloa
- Lijo tsa lik'halori tse 1500 ke eng?
- Etsa qeto ea litlhoko tsa hau tsa khalori
- U ka Theola Boima bo Bokae ka Lijo tsa Likhalori tse 1500?
- Ho theha khaello ea khalori ho theola boima ba 'mele
- Seo U ka se Jang ka Likhalori tse 1500?
- Ke eng e ke keng ea jeoa ka lijo tsa 1500-calorie?
- Lenane la Lijo tsa Khalori ea 1500
- Malebela a atlehileng a ho theola boima ba 'mele
E le ho theola boima ba 'mele, hoa hlokahala ho theha khaello ea lik'halori ka ho ja hanyenyane kapa ho eketsa boikoetliso ba' mele. Lijo tsa khalori tse 1500 Morero o sebetsa hantle sebakeng sa pele ho qala ho theola boima ba 'mele le ho laola ho ja lijo.
Sehloohong sa "Lenane la lijo tsa lik'hilojule tse 1500 " mokhoa oa ho theola boima ba 'mele kaBa nang le lijo tsa lik'halori tse 1500 seo o ka se jang, seo o lokelang ho se qoba Ke lik'hilograma tse kae ka khoeli ho lijo tsa lik'halori tse 1500, joalo ka Na ho ja lik'hilojule tse 1500 ka letsatsi ho etsa hore lijo tsa lik'hilojule tse 1500 li fokotse boima ba 'mele? Sohle seo u hlokang ho se tseba ka eona se tla hlalosoa.
Lijo tsa lik'halori tse 1500 ke eng?
Lijo tsa khalori tse 1500ke moralo oa lijo o lekanyetsang khalori ea letsatsi le letsatsi ea motho ho 1500 lik'hilojule. Batho ba ka leka mokhoa ona oa ho ja ho laola lijo tsa bona le ho theola boima ba 'mele.
Ho lahleheloa ke boima ba 'mele ka lebaka la khaello ea khalori ho tla fapana haholo pakeng tsa batho ka bomong. Lintho tse sa tšoaneng li ama hore na motho o hloka lik’hilojule tse kae ka letsatsi. Lintlha tsena ke:
- Bong
- Boholo
- Kilo
– Boemo ba tshebetso
- Lilemo
Hobane motho e mong le e mong o na le litlhoko tse fapaneng tsa khalori, mokhoa o lekanang le o mong oa ho theola boima ba 'mele o ke ke oa sebetsa ho bohle. ka letsatsi 1500 kcal Ho ipehela pakane ho ka ’na ha e-ba tlaase haholo bakeng sa batho ba bang, ho etsa hore e se ke ea tšoarella nako e telele.
Etsa qeto ea litlhoko tsa hau tsa khalori
Ntho ea pele eo u lokelang ho e etsa leetong la ho theola boima ba 'mele ke ho tseba hore na tlhokahalo ea lik'halori ke efe. Palo ea lik'hilojule tseo u li hlokang li itšetlehile ka lintlha tse ngata, ho kenyeletsa ho ikoetlisa, bong, lilemo, lipakane tsa ho theola boima ba 'mele, le bophelo bo botle ka kakaretso.
Pele u lokela ho bala lik'hilojule tseo u li hlokang letsatsi le letsatsi. Bakeng sa sena, Jeor equation ke mokhoa oo u ka khonang ho lekanya bolelele, boima le lilemo tsa hau. Palo ea banna le basali ke ena:
Banna: Likhalori tsa letsatsi le letsatsi = 10x (boima ba lik'hilograma) + 6.25x (bolelele ka cm) - 5x (lilemo) + 5
Basali: Likhalori tsa letsatsi le letsatsi = 10x (boima ba lik'hilograma) + 6.25x (bolelele ka cm) - 5x (lilemo) - 161
Ebe ntlha ea ts'ebetso e atolosoa ka palo e fumanoeng. Ho na le maemo a mahlano a fapaneng a ts'ebetso:
Bophelo ba ho lula fatše: x 1.2 (ho se ikoetlise)
e sebetsang hanyane: x 1.375 (ka tlase ho boikoetliso ba 3 ka beke)
e sebetsang ka tsela e itekanetseng: x 1.55 (boikoetliso bo itekanetseng matsatsi a mangata a beke)
E sebetsa haholo: x 1.725 (ho ikoetlisa ka thata letsatsi le letsatsi)
E sebetsa haholo: x 1.9 (boikoetliso bo boima makhetlo a 2 kapa ho feta ka letsatsi)
U ka Theola Boima bo Bokae ka Lijo tsa Likhalori tse 1500?
Ke lik'hilograma tse kae ka beke tse ka lahlehang ka lijo tsa lik'halori tse 1500? Ho ea ka lipalo tse ka holimo, karabo ea potso e itšetlehile ka hore na litlhoko tsa hau tsa letsatsi le letsatsi li tla ba bokae.
Ka mohlala; U hloka ho ja lik'hilojule tse 2200 ka letsatsi. Lijo tsa khalori tse 1500 Ho etsa joalo ho tla baka khaello ea likhalori tse 700. Ha u nahana hore ho hlokahala hore u sebelise lik'hilojule tse 7000 ho lahleheloa ke kilo, u ka lahleheloa ke kilogram ka matsatsi a 10. Ba nang le khaello e kholo ea khalori e ka lahleheloa ke 1 kg ka beke.
hantle tabeng ena
Ke lik'hilograma tse kae ka khoeli lijong tsa lik'halori tse 1500?
Karabo ea potso ena e fapana ho ea ka khaello ea khalori e entsoeng. Ka karolelano, o ka lahleheloa ke lik'hilograma tse tharo kapa tse 'nè ka khoeli.
Ka lebaka leo "Lijo tse 1500 tsa calorie li tla lahleheloa ke boima bo bokae? Karabo ea potso e tla fapana ho ea ka motho. Iketsetse lipalo ka nepo.
Ho theha khaello ea khalori ho theola boima ba 'mele
Le hoja ho lahleheloa ke boima ba 'mele hase kamehla ho itšetlehileng ka ho bala lik'halori, hangata khaello ea lik'halori e hloka ho bōptjoa ho lahleheloa ke mafura a' mele.
Lintlha tsa boitšoaro le tsa tlhaho tse kang ho latela lijo, ho se tšoane ha libaktheria tsa mala le litekanyetso tsa metabolism li etsa hore batho ba theole boima ba 'mele ka litekanyetso tse fapaneng.
Ho e-na le ho ipehela pakane eo e seng ea sebele, leka ho theola k’hilograma e le ’ngoe kapa tse peli ka beke. Empa u se ke ua nyahama haeba u sa fokotse boima ba 'mele kapele kamoo ho neng ho lebeletsoe kateng, kaha ho theola boima ba 'mele ho fapana haholo ho tloha ho motho ho ea ho motho.
eketsa boikoetliso ba 'mele, khaola tsoekere le ho ja lijo tsa tlhaho, tse phetseng hantle ho ka thusa ho potlakisa tahlehelo ea boima ba 'mele le Ba theolang boima ba 'mele ka lijo tsa lik'halori tse 1500a thusa.
Seo U ka se Jang ka Likhalori tse 1500?
Ba theolang boima ba 'mele ka lijo tsa lik'halori tse 1500khetha lijo tsa tlhaho le tse sa sebetsoang. Tsepamisa maikutlo ho lihlopha tse latelang tsa lijo lijong tsa hau:
meroho e senang starchy
Meroho e kang khale, arugula, spinach, broccoli, cauliflower, pelepele, li-mushroom, asparagus, tamati artichokes, limela tsa Brussels, k'habeche, celery, eggplant, eiee, turnip meroho, tamati le squash ea lehlabula.
Litholoana
Monokotšoai, litholoana tse kang liapole, lipere, litholoana tsa citrus, mahapu, morara, libanana, mahapu
Meroho e thata
Meroho e nang le setache e kang litapole, lierekisi, litapole, libanana, mokopu
Litlhapi le likhofu
Litlhapi tse kang sea bass, salmon, cod, oyster, shrimp, sardines, trout, oyster
mahe
Mahe a tlhaho a tlhaho.
Khoho le nama
Khoho, turkey, nama ea khomo, konyana, joalo-joalo.
Lithollo tse felletseng
Lijo-thollo tse kang oats, raese e sootho, quinoa, bulgur, harese, nyalothe
Li-legume
Li-legumes tse kang lierekisi, linaoa tsa liphio, lentile, linaoa tse ntšo
mafura a phetseng hantle
Lioli tse kang avocado, oli ea mohloaare, oli ea kokonate, oli ea avocado
Lihlahisoa tsa lebese
Yokate e se nang mafura a mangata kapa a tlaase, kefir, le lichisi tse mafura.
peo le linate
Lialmonde, peo ea mokopu, walnuts, peo ea soneblomo, peanut butter ea tlhaho, almonde butter le tahini.
Litlama le Linoko
Turmeric, konofolo, thyme, rosemary, pepere ea cayenne, pepere e ntšo, letsoai, joalo-joalo.
Lino tse se nang khalori
Metsi, metsi a liminerale, kofi, tee e tala joalo-joalo.
Lenaneo la ho ja lik'hilojule tse 1500Ja lijo tse ngata tse nang le fiber e ngata le mehloli ea boleng ba protheine lijong tsohle.
Protheine ke eona e tlatsang ka ho fetisisa ho li-macronutrients tse tharo. Lipatlisiso li bontša hore lijo tse nang le fiber e ngata le tse nang le protheine e ngata li atleha ho khothalletsa tahlehelo ea mafura.
Ke eng e ke keng ea jeoa ka lijo tsa 1500-calorie?
1500 khalori ea ho theola boima ba 'mele lijoLijo tse phehiloeng, lino tse tsoekere le lijo li lokela ho fokotsoa.
Lijo tse halikiloeng
Mapheo a likhoho, li-french fries, pizza, hot dogs, joalo-joalo.
lik'habohaedreite tse hloekisitsoeng
Bohobe bo bosoeu, lijo-thollo tse tsoekere, pasta, li-bagels, li-crackers, li-chips tsa poone le li-tortilla, joalo-joalo.
lipompong
Li-snacks tse tsoekere, li-confectionery, lihlahisoa tsa ho baka, tsoekere ea tafoleng, agave, joalo-joalo.
dijo tse sebedisoang
Lijo tse pakiloeng, nama e phehiloeng (deli), lijana tsa pasta tse mabokoseng, lijana tsa lijo-thollo, jj.
lijo tse halikiloeng
Li-chips tsa litapole, lijo tse halikiloeng ka botebo, li-buns, joalo-joalo.
Lijo le lijo tse se nang mafura a mangata
Lijo tsa lijo, ice cream e mafura a tlase, li-chips tse mafura a tlase, lijo tse hatselitsoeng, lipompong tse nang le khalori e tlase, jj.
lino tse tsoekere
Soda, lero, lino tse matlafatsang, lebese le nang le tatso e monate, lino tse tsoekere tsa kofi, joalo-joalo.
Lenane la Lijo tsa Khalori ea 1500
mona Lenane la lijo tsa lik'halori tse 1500. U ka fetola lijo ho ea ka uena ka ho ela hloko lik'halori tsa tsona. Esita le ho nka lethathamo le latelang e le mohlala 1 beke Lenane la lijo tsa lik'halori tse 1500 o ka bopa.
lijo tsa hoseng
½ senoelo sa lebese (e sa tsoekere)
Lehe le le leng le phehiloeng
Tamati e le 'ngoe, likomkomere tse 1
Lilae tse peli tse tšesaane tsa bohobe (koro kaofela)
Seneke
2 li-tangerine tse kholo
Mantsiboea
4 tablespoons ea linaoa tse omisitsoeng ka nama
4 tablespoons ea bulgur pilaf
1 sekotlolo sa tzatziki
Salate
1 selae sa bohobe (koro eohle)
Seneke
1 khalase ea lebese la botoro
1 apole e nyane
Dinner
1 sekotlolo sa sopho ea noodle
Nama ea khoho e halikiloeng ho fihlela ho li-meatball tse 2
4 tablespoons ea celery ka oli ea mohloaare
Halofo ea sekotlolo sa yogurt
2 selae sa bohobe (koro eohle)
Seneke
2 lilamunu tse mahareng
Malebela a atlehileng a ho theola boima ba 'mele
ka lijo tsa lik'halori tse 1500 Le hoja ho e khomarela ho ka etsa hore motho a fokotse boima ba 'mele, ho na le litsela tse ling tsa ho etsa bonnete ba hore u finyella lipakane tsa hau tsa ho theola boima ba' mele ka tsela e phetseng hantle le e tsitsitseng.
Ela hloko lijo tsa hau tsa khalori
Esita le haeba u nahana hore u ja hanyenyane, u se ke ua khella fatše lijo tseo u li jang.
Tsela e bonolo ea ho etsa bonnete ba hore ha u na litlhoko tsa khalori ke ho sebelisa bukana ea lijo kapa app ea ho lata khalori.
Le hoja ho latela lijo ho ka ba sesebelisoa se thusang ha u qala ho qala moralo oa lijo, ho ka etsa hore ho be le kamano e mpe le lijo ho batho ba bang.
Ho tsepamisa maikutlo taolong ea karolo, ho ja lijo tsa tlhaho, ho ja ka kelello, le ho ikoetlisa ka ho lekaneng ke litsela tse molemo tsa ho theola boima ba 'mele ka nako e telele.
Ja lijo tsa tlhaho
tokelo efe kapa efemoralo oa lijo tse nang le phepoe lokela ho potoloha lijo tsa tlhaho.
Lijo tse phehiloeng le lino tse kang lijo tse potlakileng, lipompong, lintho tse halikiloeng, bohobe bo tšoeu le soda ha li ntle bakeng sa bophelo bo botle ba hau mme ke karolo e kholo ea seoa sa botenya.
Lijo tsa tlhaho tse kang meroho, litholoana, tlhapi, mahe, likhoho, linate le lipeo li tletse limatlafatsi 'me li na le phepo e ngata ho feta lijo tse phehiloeng.
eba mafolofolo haholo
Le hoja ho ka khoneha ho theola boima ba 'mele feela ka ho fokotsa lik'hilojule, boikoetliso ha bo khothalletse ho theola boima ba' mele feela empa hape bo ntlafatsa bophelo bo botle ka kakaretso.
Ho ikoetlisa ho ka ntlafatsa maikutlo le ho fokotsa kotsi ea mafu a sa foleng a kang lefu la pelo, lefu la tsoekere le mefuta e meng ea mofetše.
Ka hoo;
Ho theola boima ba 'mele, hoa hlokahala ho nka lik'hilojule tse fokolang le ho eketsa ts'ebetso ea' mele. Lijo tsa khalori tse 1500E loketse litlhoko tsa batho ba bangata ba batlang ho theola mafura le ho theola boima ba 'mele ka bophelo bo botle.