Yintoni i-2000 Calorie Diet? 2000 Uluhlu lweCalorie Diet

2000 ikhalori yokutyaithathwa njengomgangatho kuninzi lwabantu abadala kuba eli nani lanele ukuhlangabezana namandla abantu abaninzi kunye neemfuno zesondlo. 

Ukongeza, isetyenziswa njengebhenchmark ukwenza iingcebiso zesondlo.

Zonke iilebhile zezondlo ziquka le ngxelo ilandelayo: “Ipesenti yeMigangatho yoSuku ngalunye isekwe kukutya okunekhalori ezingama-2000. "IiNqobo zeMihla" yakho inokuba phezulu okanye ngaphantsi ngokuxhomekeke kwiimfuno zakho zekhalori.

Kutheni iiKhalori zifuna zahlukile?

Iikhalori zinika umzimba wethu amandla afunekayo ukuze uphile. Ngenxa yokuba wonke umzimba kunye nendlela yokuphila yahlukile, abantu baneemfuno ezahlukeneyo zeekhalori. vard. 

Ngokuxhomekeke kwinqanaba lomsebenzi, amadoda amakhulu aqikelelwa ukuba adinga i-2000-3000 calories ngosuku xa kuthelekiswa ne-1600-2400 calories ngosuku kubasetyhini abadala.

Nangona kunjalo, iimfuno zeekhalori ziyahluka kakhulu, abanye abantu bafuna ngaphezulu okanye ngaphantsi kwe-2000 ngosuku. Umzekelo; Abantu abafana nabasetyhini abakhulelweyo kunye nolutsha olukhulayo lufuna ngaphezulu kwe-2000 yeekhalori eziqhelekileyo ngosuku.

Xa isixa seekhalori ozitshisayo siphezulu kunokutya kwakho, ukusilela kwekhalori kwenzeka, okunokuba yimfuneko ekulahlekeni kobunzima. Ngokwahlukileyo, xa usebenzisa iikhalori ezininzi kunokuba uzitshise, ufumana ubunzima. Xa amanani omabini elingana, ukulawula ubunzima kufezekiswa. 

Ngoko ke, kuxhomekeke kwiinjongo zakho zobunzima kunye nenqanaba lomsebenzi, inani leekhalori omele udle liyahluka.

Bungaphi Ubunzima Obukwenza Ukutya KweKhalori ka-2000 Kukwenza Ulahlekelwe?

"Ngaba ukutya kweekhalori ezingama-2000 kukwenza ulahlekelwe isisindo?" Oku kuxhomekeke kwiminyaka yakho, isini, ubude, ubunzima, inqanaba lomsebenzi, kunye neenjongo zokunciphisa umzimba.

Kuyafaneleka ukuba uqaphele ukuba ukunciphisa umzimba kunzima kakhulu kunokunciphisa ukutya kwekhalori. Ezinye izinto ezichaphazela ukwehla kobunzima zibandakanya imo engqongileyo, iimeko zentlalo noqoqosho, kunye neebhaktheriya zamathumbu.

Nangona kunjalo, ukunciphisa ukutya kwekhalori ukusuka ekutyebeni yeyona njongo iphambili yokususa. Umzekelo, ukuba unciphisa ukutya kwakho kwekhalori yemihla ngemihla ukusuka kwi-2.500 ukuya kwi-2.000, unokulahlekelwa yiponti enye ngeveki. 

Kwelinye icala, 2000 ikhalori yokutya, iya kudlula iimfuno zekhalori zabanye abantu kwaye mhlawumbi ibangele ubunzima.

Yintoni ekufuneka uyitye kwi-2000 yeCalorie yeDaily Diet? 

ilungelelene kakuhle, ukutya okunempiloIqulethe ukutya kwendalo okuninzi. Kwisidlo ngasinye, kufuneka utye iprotheyini ekumgangatho ophezulu kunye nokutya okutyebileyo kwefayibha njengeziqhamo, imifuno kunye nokutya okuziinkozo. 2000 ikhalori yokutyaUkunciphisa umzimba, kufuneka udle la maqela okutya alandelayo.

Amazimba

Irayisi emdaka, i-oats, i-bulgur, IQuinoa, imalethi njl.

Iziqhamo

I-strawberry, ipesika, iapile, ipere, imelon, ibhanana, iidiliya njl.

imifuno engenasitatshi

Ikhaphetshu, isipinatshi, ipepile, zucchini, broccoli, chard, tomato, cauliflower, njl.

Imifuno enesitatshi

Ithanga, iitapile, i-squash yasebusika, iitapile, ii-ertyisi, njl.

Iimveliso zederi

I-fat-fat-low okanye i-fat full-fat yoghurt, kefir kunye namatshizi atyebileyo.

inyama ebhityileyo

Turkey inyama, inkukhu, inyama yenkomo, imvana, inyathi, njl.

Amandongomane kunye nembewu

Iamangile, i-cashews, i-hazelnuts, imbewu ye-sunflower, i-pine nuts kunye neentonga zendalo

intlanzi kunye nokutya kwaselwandle

I-tuna, i-salmon, iimbaza, iimbaza, i-shrimp njl.

Iimbotyi

Ii-ertyisi, iimbotyi, iimbotyi zezintso, iilentile, njl.

iqanda

Amaqanda endalo kunye nendalo

amafutha enempilo

avocado, i-coconut oil, i-avocado oil, i-olive oil, njl.

Izinongo

I-ginger, i-turmeric, ipelepele emnyama, ipepile ebomvu, isinamoni, njl.

imifuno

Iparsley, basil, i-dill, i-coriander, i-thyme, i-rosemary, i-tarragon, njl.

Iziselo ezingenazikhalori

Ikhofi emnyama, itiye, amanzi amaminerali, njl.

Yintoni omele uyiphephe kwi-2000 ye-Calorie Diet? 

Ukutya okunesondlo esincinci okanye esingenazo -ekwaziwa ngokuba "ziikhalori ezingenanto" - kufuneka ziphetshwe. Oku kukutya okudla ngokuba neekhalori ezininzi kunye nezondlo eziphantsi kodwa zongeze iswekile. Emsebenzini 2000 ikhalori yokutyaNalu uluhlu lokutya ekufuneka ukuphephe:

sugar

Iimveliso zokubhaka, i-ayisikrimu, i-confectionery, njl.

Ukutya okukhawulezayo

Iifries zaseFransi, izinja ezishushu, i-pizza, i-nuggets yenkukhu, njl.

I-carbohydrates ecutshungulwayo kunye nesulungekileyo

Ukulinganisa, isonka esimhlophe, ii-crackers, amaqebengwana, iitshiphusi, iicereals ezineswekile, ipasta esebhokisini, njl.

ukutya okuqhotsiweyo

Iifries zaseFransi, inkukhu eqhotsiweyo, iidonathi, iitshiphusi zetapile, intlanzi kunye neetships, njl.

Isoda kunye neziselo ezinoshukela

Iziselo zezemidlalo, iijusi zeziqhamo eziswiti, i-soda, i-smoothies yeziqhamo, iti eneswiti kunye neziselo zekofu, njl.

Ukutya kunye nokutya okunamafutha aphantsi

Ukutya i-ayisikrimu, ukutya okutyiwayo, ukutya okukhenkcezisiweyo, kunye nokutya okunezimuncumuncu ezenziweyo. 

Ukutya rhoqo ukutya kolu luhlu akuyi kuba yingozi kwimpilo yakho kuphela, kodwa kuya kuthintela ukwehla kobunzima bomzimba kwaye kunokuphazamisa imizamo yakho yokuncipha.

Inkqubo ye-Calorie Diet ye-2000 - ngeveki

1 USUKU

kwasekuseni

Izilayi ezibini zetshizi emhlophe enamafutha aphantsi

Iqanda elinye elibilisiwe

olive

Izilayi ezibini zesonka sengqolowa

itumato

ikomkomere

I-snack

I-apile

iiamangile ezilishumi 

Iglasi yobisi

Isidlo

I-300 grams yentlanzi eyosiweyo

Amacephe amahlanu e-bulgur pilaf

Isaladi yasimahla yamafutha

Izilayi ezibini zesonka sengqolowa

I-snack

iibhiskithi zokutya 

Iglasi yobisi

Isidlo

Inyama kunye nesitya semifuno

Izilayi ezibini zesonka sengqolowa

iyogathi

I-snack

Iglasi yobisi lwesinamon 

I-apile 

2 USUKU

kwasekuseni

Ipastry yesonka samasi

Izilayi ezibini zetshizi emhlophe enamafutha aphantsi 

olive

itumato 

ikomkomere

I-snack

Iglasi yobisi

iiapilkosi ezintathu ezomisiweyo

walnuts ezimbini

Isidlo

I-300 grams yenkukhu ebilisiwe

Izilayi ezibini zesonka sengqolowa

iyogathi 

Isaladi yasimahla yamafutha

I-snack

ibhanana

Iglasi yobisi

Isidlo

I-100 grams yentlanzi eyosiweyo

Isitya sesuphu yelentile

Izilayi ezibini zesonka sengqolowa

I-snack

isiqhamo

Iglasi yobisi lwesinamon

3 USUKU

kwasekuseni

Izilayi ezibini zetshizi emhlophe enamafutha aphantsi 

Iqanda elinye elibilisiwe

olive

Izilayi ezibini zesonka sengqolowa

itumato

ikomkomere

I-snack

iiamangile ezilishumi

I-apile 

i walnut

Iglasi yobisi

Isidlo

Imbotyi yeHaricot

Izilayi ezibini zesonka sengqolowa

iyogathi 

I-snack

I-apile

Iglasi yobisi

walnuts ezimbini

Isidlo

Sauteed amakhowa kunye nenkukhu

Iglasi yebhotolo

Izilayi ezibini zesonka sengqolowa

Isiqingatha sesitya sesuphu yelentile

I-snack

Iglasi yobisi lwesinamon

I-apile

4 USUKU

kwasekuseni

ibheyile

Iqhekeza letshizi elimhlophe elinamafutha aphantsi

Iqanda elinye elibilisiwe

olive

itumato

ikomkomere

I-snack

Iiapilkosi ezine ezomileyo

Iglasi yobisi

Isidlo

I-150 grams yenkukhu eyosiweyo

Isaladi yasimahla yamafutha

Izilayi ezibini zesonka sengqolowa

I-snack

I-apile

iibhiskithi zokutya

Iglasi yobisi

Isidlo

Inyama kunye nesitya semifuno

Isitya sesuphu yelentile

Iqhekeza lesonka sengqolowa

iyogathi

I-snack

Iglasi yesinamoni

5 USUKU

kwasekuseni

I-Menemen eneqanda elinye kunye neetumato ezimbini

Izilayi ezibini zetshizi emhlophe enamafutha aphantsi

Izilayi ezibini zesonka sengqolowa

olive

I-snack

walnuts ezimbini

ibhanana

Iglasi yobisi

Isidlo

I-150 grams yentlanzi eyosiweyo

Isaladi yasimahla yamafutha

Izilayi ezibini zesonka sengqolowa

I-snack

iiapilkosi ezintathu ezomisiweyo

Iglasi yobisi

Isidlo

Saute inkukhu okanye inyama

Izilayi ezibini zesonka sengqolowa

iyogathi

Isaladi yasimahla yamafutha

I-snack

I-apile

Iglasi yobisi lwesinamon

6 USUKU

kwasekuseni

Amacephe amathandathu e-muesli

Iglasi yobisi

iiapilkosi ezintathu

walnuts ezimbini

Icephe enye yeerasintyisi

I-snack

ikota bagel

Iqhekeza letshizi elimhlophe elinamafutha aphantsi 

Isidlo

Inyama kunye nesitya semifuno

iyogathi

Izilayi ezibini zesonka sengqolowa

Isaladi yasimahla yamafutha

I-snack

walnuts ezimbini

iiapilkosi ezimbini ezomileyo

Iglasi yobisi

Isidlo

Ipleyiti yesipinatshi namaqanda

Isitya sesuphu yelentile

iyogathi

Iqhekeza lesonka sengqolowa

I-snack

Iglasi yobisi lwesinamon

7 USUKU

kwasekuseni

I-Omelette enamaqanda amabini kunye neqhekeza letshizi emhlophe enamafutha aphantsi

Izilayi ezibini zesonka sengqolowa

olive

itumato

ikomkomere

I-snack

iiamangile ezilishumi

iiapilkosi ezintathu ezomisiweyo

Iglasi yobisi

Isidlo

A lahmacun

Isitya sesuphu yelentile

Iglasi yebhotolo

I-snack

ibhanana

walnuts ezimbini

Iglasi yobisi

Isidlo

Sauteed amakhowa kunye nenkukhu

iyogathi

Izilayi ezibini zesonka sengqolowa

Isaladi yasimahla yamafutha

I-snack

Iglasi yobisi lwesinamon

I-apile

Ngenxa yoko;

2000 ikhalori yokutya Iyahlangabezana neemfuno zoninzi lwabantu abadala. Nangona kunjalo, iimfuno zomntu ngamnye; Iyahluka ngokuxhomekeka kwiminyaka, isini, ubunzima, ukuphakama, inqanaba lomsebenzi kunye neenjongo zobunzima.