Indlela yokunciphisa ubunzima nge-1500 Calorie Diet Plan?

Ukunciphisa umzimba, kuyimfuneko ukwenza i-calorie deficit ngokutya kancinci okanye ukwandisa umsebenzi womzimba. 1500 ikhalori yokutya Isicwangciso sisebenza kwindawo yokuqala ukuqala ukunciphisa umzimba kunye nokulawula ukutya okutyayo.

Kwinqaku "Uluhlu lokutya lwekhalori ye-1500 Indlela yokunciphisa umzimba "Abo bakwi-1500 calorie yokutya ukuba utye ntoni, uphephe ntoni, Zingaphi iikhilogram eziya kukunceda ulahlekelwe yi-calorie ye-1500 ngenyanga?, njengaye "Ngaba ukutya iikhalori ze-1500 ngosuku kunye nokutya kwe-calorie ye-1500 kwenza ukuba ulahlekelwe isisindo?" Yonke into ofuna ukuyazi ngayo iya kuchazwa. 

Yintoni i-1500 Calorie Diet?

1500 ikhalori yokutyasisicwangciso sokutya esinciphisa ukuthathwa kwekhalori yemihla ngemihla yomntu ukuya kwi-1500 calories. Abantu banokuzama oku kutya ukulawula ukutya kunye nokunciphisa umzimba.

Ukunciphisa umzimba ngenxa yokusilela kwekhalori kuya kwahluka kakhulu phakathi kwabantu. Izinto ezahlukahlukeneyo zichaphazela ukuba zingaphi iikhalori ezifunwa ngumntu ngosuku. Le miba zezi:

- Isini

- Ubungakanani

- Kilo

– Inqanaba lomsebenzi

- Ubudala

Ngenxa yokuba umntu ngamnye uneemfuno ezahlukeneyo zeekhalori, indlela elinganayo yokuncipha kwesisindo ayinakwenzeka ukuba isebenze kumntu wonke. ngosuku 1500 iikhalori Ukuzibekela usukelo kusenokuba kuphantsi kakhulu kwabanye abantu, nto leyo ekwenza kungabi lula ukuzibekela ixesha elide.

Misela iimfuno zakho zeekhalori

Into yokuqala ekufuneka uyenzile kuhambo lwakho lokulahleka kobunzima kukumisela iimfuno zakho zekhalori. Inani leekhalori ozifunayo lixhomekeke kwizinto ezininzi, kubandakanywa umsebenzi womzimba, isini, ubudala, iinjongo zokunciphisa umzimba, kunye nempilo yonke.

Okokuqala, kuyimfuneko ukubala iikhalori ozifunayo imihla ngemihla. Ngale nto, iJeor equation yifomula onokuthi ngayo ubale ubude bakho, ubunzima kunye neminyaka. Ubalo lwamadoda nabasetyhini lulolu hlobo lulandelayo: 

Amadoda: Iikhalori zemihla ngemihla = 10x (ubunzima ngekg) + 6.25x (ubude ngeesentimitha) – 5x (ubudala) + 5

Abasetyhini: Iikhalori zemihla ngemihla = 10x (ubunzima ngekg) + 6.25x (ubude nge-cm) – 5x (ubudala) – 161 

Emva koko into eyenziwayo iphindaphindwe ngenani elifunyenweyo. Kukho imigangatho emihlanu eyahlukeneyo yomsebenzi: 

Yeba ubomi: x 1.2 (akukho mthambo)

iyasebenza kancinci: x 1.375 (ukwenza umthambo ngaphantsi kweentsuku ezi-3 ngeveki)

ukusebenza ngokuphakathi: x 1.55 (ukwenza umthambo ngokumodareyitha iintsuku ezininzi zeveki)

Iyasebenza kakhulu: x 1.725 ​​(umthambo onzima yonke imihla)

eyongezelelweyo esebenzayo: x 1.9 (umthambo onzima amaxesha ama-2 okanye ngaphezulu ngemini) 

Mangaphi Ubunzima Onokuthi Wehle Ngokutya Kwekhalori eyi-1500?

Zingaphi iikhilogram ezinokulahleka ngeveki kunye nokutya kwekhalori ye-1500? Impendulo yombuzo ixhomekeke kwiimfuno zakho zekhalori zemihla ngemihla ziya kuba, ngokwezibalo ezingentla.

Umzekelo; Kufuneka utye iikhalori ezingama-2200 ngosuku. 1500 ikhalori yokutya Xa usenza oku, uya kuba ne-700 calorie deficit. Ukuqwalasela ukuba kuyimfuneko ukuchitha iikhalori ezingama-7000 ukulahlekelwa yikhilo enye, unokulahlekelwa yikhilo enye kwiintsuku ezili-10. Abo banentsilelo yeekhalori ezininzi Ungalahlekelwa yikhilogram enye ngeveki. 

Kulungile kule meko

Ubungakanani bobunzima bokutya kwe-calorie ye-1500 kwenza ukuba ulahlekelwe yinyanga?

Impendulo yalo mbuzo iyahluka ngokuxhomekeka kwi-calorie deficit eyenziwe. Ngokomyinge, ungalahla ezintathu okanye ezine kg ngenyanga. 

Ngenxa yoko"Bungakanani ubunzima obuya kukwenza ukuba ulahlekelwe yikhalori ye-1500? Impendulo yombuzo iya kwahluka kumntu nomntu. Yenza izibalo zakho ngokufanelekileyo.

Ukudala ukusilela kwekhalori ukunciphisa umzimba

Ngelixa ukunciphisa umzimba akusoloko kuxhomekeke ekubaleni ikhalori, ukudala intsilelo ikhalori kusoloko kuyimfuneko ukulahlekelwa ngamafutha omzimba.

Izinto zokuziphatha kunye nebhayoloji, njengokubambelela ekutyeni, umahluko kwiibhaktheriya zamathumbu kunye namazinga e-metabolic, kubangela ukuba abantu banciphise ubunzima ngamazinga ahlukeneyo.

Kunokuba uzibekele usukelo olungenakufikeleleka, zimisele ukunciphisa ikhilogram enye okanye ezimbini ngeveki. Kodwa ekubeni ukwehla kobunzima kuhluka kakhulu kumntu nomntu, musa ukudimazeka ukuba awunciphisi ubunzima ngokukhawuleza njengoko kulindelekile.

Ukwandisa umsebenzi womzimba, sika iswekile kunye nokutya kwendalo, ukutya okunempilo kunokunceda ukukhawulezisa ukwehla kobunzima kunye Abo balahlekelwa ubunzima kunye nokutya kwekhalori ye-1500Kuyanceda. 

Yintoni ekufuneka uyitye kwi-1500 yeCalorie Diet?

Abo balahlekelwa ubunzima kunye nokutya kwekhalori ye-1500, kufuneka bakhethe ukutya kwendalo kunye nokungalungiswanga. Gxininisa kula maqela okutya alandelayo ekutyeni kwakho: 

imifuno engenasitatshi

Imifuno efana ne-kale, i-arugula, isipinashi, i-broccoli, i-cauliflower, i-pepper, amakhowa, i-asparagus, i-tomato, i-artichokes, i-Brussels sprouts, iklabishi, i-celery, i-eggplant, i-anyanisi, i-turnips, i-greens, i-tomato kunye ne-squash yasehlobo.

Iziqhamo

Iziqhamo ezifana namaqunube, iiapile, amapere, iziqhamo zesitrasi, ivatala, iidiliya, iibhanana kunye neevatala 

Imifuno enesitatshi

Imifuno enesitatshi efana neitapile, iiertyisi, ibhatata, iibhanana, amathanga 

Intlanzi kunye noonokrwece

Iintlanzi ezifana ne-bass yolwandle, i-salmon, i-cod, i-oyster, i-shrimp, i-sardines, i-trout, i-oyster

amaqanda

Iqanda lendalo lendalo. 

Iinkukhu kunye nenyama

Inkukhu, i-turkey, inyama yenkomo, imvana, njl. 

Amazimba

Iinkozo ezifana ne-oats, irayisi emdaka, iquinoa, i-bulgur, ibhali, i-millet 

Iimbotyi

Iimbotyi ezifana nee-ertyisi, iimbotyi zezintso, iilentile kunye neembotyi ezimnyama

amafutha enempilo

Amafutha afana ne-avocado, ioli yeoli, i-coconut oil, i-avocado oil 

Iimveliso zederi

I-fat-fat okanye i-fat-fat-fat yogurt yoghurt, i-kefir kunye ne-fat-fat cheeses.

imbewu kunye namantongomane

Iialmonds, imbewu yethanga, i-walnuts, imbewu yejongilanga, ibhotela ye-peanut yendalo, i-almond paste kunye ne-tahini. 

Imifuno kunye neziqholo

I-Turmeric, i-garlic, i-thyme, i-rosemary, i-pepper eshushu, i-pepper emnyama, ityuwa, njl. 

Iziselo ezingenazikhalori

Amanzi, amanzi amaminerali, ikofu, iti eluhlaza njl. 

Inkqubo yokutya yekhalori ye-1500Yitya ukutya okuninzi okutyebileyo kwefayibha kunye nemithombo yeprotheyini esemgangathweni kwisidlo ngasinye.

Iprotheyini yeyona nto igcweleyo kwiimacronutrients ezintathu. Uphando lubonisa ukuba zombini i-fiber ephezulu kunye ne-high-protein yokutya iyasebenza ekwandiseni ilahleko yamafutha. 

Yintoni oMawungayityi kwi-1500 yeCalorie Diet?

I-1500 calorie ilahleko yokutya yokutyaUkutya okucutshungulweyo, iziselo ezineswekile kunye nokutya kufuneka kuncitshiswe. 

Ukutya okukhawulezayo

Amaphiko enkukhu, iifries, ipizza, inja eshushu, njl. 

iicarbohydrates ezicocekileyo

Isonka esimhlophe, ii-cereals ezinoshukela, i-pasta, i-bagels, i-crackers, i-corn chips kunye ne-tortilla, njl. 

iilekese

I-Sugary snacks, iilekese, izinto ezibhakiweyo, iswekile yetafile, i-agave, njl. 

ukutya okulungisiweyo

Ukutya okupakishweyo, ukutya okucutshungulweyo (i-delicatessen), izitya zeepasta zebhokisi, ii-cereal bar, njl.

ukutya okuqhotsiweyo

Iichips zeetapile, ukutya okuthosiweyo, iidonathi, njl. 

Ukutya kunye nokutya okunamafutha aphantsi

Imivalo yokutya, i-ayisikrimu enamafutha aphantsi, iitshiphusi ezinamafutha aphantsi, izidlo ezikhenkcezisiweyo, iilekese ezineekhalori eziphantsi, njl. 

iziselo ezineswekile

I-Soda, ijusi, iziselo zamandla, ubisi olunencasa, iziselo zekofu ezinencasa, njl.

1500 Uluhlu lweCalorie yokutya

Isicelo Uluhlu lokutya lwekhalori ye-1500. Unokwenza ngokwezifiso ukutya kwakho ngokunikela ingqalelo kwiikhalori zabo. Kwanokuthatha olu luhlu lungezantsi njengomzekelo 1 iveki ubudala Uluhlu lokutya lwekhalori ye-1500 ungadala. 

kwasekuseni

Isiqingatha seglasi yobisi (unsweetened)

Iqanda elinye elibilisiwe

1 utamatisi, XNUMX cucumber

Izilayi ezibini zesonka (ingqolowa epheleleyo)

I-snack

2 iitangerines ezinkulu 

Isidlo

Iipuniponi ezi-4 zeembotyi ezomileyo kunye nenyama

4 iicephe ze-bulgur pilaf

1 isitya se-tzatziki

Isaladi

1 isilayi sesonka (ingqolowa epheleleyo) 

I-snack

1 iglasi yebhotela

1 iapile encinci 

Isidlo

Isitya esi-1 sesuphu ye-noodle

Inyama yenkukhu eyosiweyo ukuya kwi-2 meatballs

I-4 tablespoons ye-celery ngeoli yeoli

Isiqingatha sesitya seyogathi

2 isilayi sesonka (ingqolowa epheleleyo) 

I-snack

Iiorenji ezi-2 eziphakathi

Iingcebiso zokuthoba ubunzima ngokuyimpumelelo

kwi-1500 calorie yokutya Nangona ukunamathela kuyo kuya kuphemba ukuncipha kobunzima, zikho ezinye iindlela zokuqinisekisa ukuba ufikelela kwiinjongo zakho zokwehla kobunzima ngendlela enempilo nezinzileyo.

Qaphela i-calorie yakho yokutya

Nokuba ucinga ukuba utya kancinci, musa ukukujongela phantsi ukutya okutyayo.

Indlela elula yokuqinisekisa ukuba uhlala phantsi kweemfuno zakho zekhalori kukusebenzisa idayari yokutya okanye i-app yokulandelela ikhalori.

Nangona ukulandelela ukutya kunokuba sisixhobo esiluncedo xa uqala isicwangciso sokutya, kunokudala ubudlelwane obungenampilo kunye nokutya kwabanye abantu.

Ukugxininisa kulawulo lwesahlulo, ukutya ukutya okupheleleyo, ukutya ngokucokisekileyo, kunye nokufumana umthambo owaneleyo ziindlela ezingcono zokunciphisa umzimba ekuhambeni kwexesha.

Yitya ukutya kwemvelo

naliphi na ilungeloisicwangciso sokutya esinempilo, kufuneka ijikeleze ukutya kwemvelo.

Ukutya okulungisiweyo kunye neziselo ezinjengokutya okukhawulezayo, iilekese, izinto ezibhakiweyo, isonka esimhlophe, kunye nesoda ayilunganga kwimpilo yakho kwaye zinegalelo elikhulu kubhubhani wokutyeba.

Ukutya okupheleleyo okufana nemifuno, iziqhamo, intlanzi, amaqanda, iinkukhu, amandongomane kunye nembewu zizele izondlo kunye nokuzalisa ngaphezu kokutya okucutshungulwayo.

sebenza ngakumbi

Nangona kunokwenzeka ukunciphisa umzimba ngokusika iikhalori, ukwenza umthambo akukhuthazi nje ukunciphisa umzimba kodwa kuphucula impilo yonke.

Ukuzilolonga kunokuphucula isimo sengqondo kwaye kunciphise ingozi yezifo ezingapheliyo ezifana nesifo senhliziyo, isifo seswekile kunye neminye imihlaza.

Ngenxa yoko;

Ukunciphisa umzimba, kuyimfuneko ukusebenzisa iikhalori ezimbalwa kunye nokwandisa umsebenzi womzimba. 1500 ikhalori yokutyaIhambelana neemfuno zabantu abaninzi abafuna ukunciphisa amanqatha kunye nokunciphisa umzimba ngendlela enempilo.