Umxholo wenqaku
Ukutya kweekhalori ezingama-2000 Ithathwa njengomgangatho kwaye ihlangabezana neemfuno zesondlo zabantu abaninzi. Nangona kunjalo, kunokubakho abantu abafuna ngaphezulu, kuxhomekeke kwinqanaba lomsebenzi wabo, ubungakanani bomzimba kunye nenjongo. Aba ngabantu abadla ngokwakha izihlunu okanye bafuna ukutyeba.
Ngezantsi, Inkqubo yokutya yekhalori ye-3000 Nantsi into ekufuneka uyazi ngayo.
Ngubani owenza i-3000 Calorie Diet?
Iimfuno zekhalori zemihla ngemihla zisekwe kwizinto ezininzi:
Isini
Abasetyhini ngokubanzi batshisa i-5-10% yeekhalori ezimbalwa ekuphumleni kunamadoda kwiimeko ezifanayo.
yobudala
Inani leekhalori ozitshisayo ekuphumleni liyancipha ngokukhula.
inkwenkwe
Ukuphakama kwakho, iikhalori ezininzi ozifunayo ukugcina ubunzima.
umsebenzi
Ukuzivocavoca kunye nemisebenzi efana negadi yonyusa iimfuno zekhalori.
Iimfuno zekhalori zemihla ngemihla ziyahluka phakathi kwe-1.600-2.400 yeekhalori ngosuku kubasetyhini abadala kunye ne-2.000-3.000 yeekhalori kumadoda amakhulu.
Ngokuxhomekeke kubungakanani bomzimba kunye nenqanaba lomsebenzi, unokufuna ukuya kuthi ga kwi-3000 calories ngosuku ukugcina ubunzima bomzimba.
Iimbaleki ngokuqhelekileyo zineemfuno zekhalori eziphezulu kunabanye abantu, kwaye ngokufanayo, abantu abenza imisebenzi enzima ngokomzimba njengabo basebenza kwezolimo kunye nokwakha banokufuna isixa esiphezulu seekhalori ukugcina ubunzima babo.
I-3000 calorie yokutya inokunceda ukufumana ubunzima
Ngelixa abantu abaninzi bejonge ukunciphisa umzimba, abanye ukufumana ubunzima nokuba...okanye. Ukunyuka kobunzima kwenzeka xa iikhalori ezininzi zisetyenziswa rhoqo suku ngalunye kunokuba zitshiswe.
Ngokuxhomekeke kwinqanaba lomsebenzi kunye nobukhulu bomzimba, iikhalori ze-3000 zingaphezulu kweemfuno zekhalori zangoku kwaye zingakhokelela ekuzuzeni ubunzima.
Kutheni ufanele utyebe?
Kukho izizathu ezininzi zokuba umntu afune ukutyeba.
Abo bawela kudidi olungaphantsi kobunzima bomzimba ngokwe-body mass index (BMI) banokufuna ukutyeba.
Iimbaleki zinokufuna ukufumana ubunzima, ngokufanelekileyo ngendlela yobunzima bezihlunu, ukuze zenze ngcono.
Ngokufanayo, abakhi bomzimba banokuzama ukuzuza ubunzima bokwandisa ubungakanani bemisipha kunye namandla.
Kunokubakho imeko yezempilo eyandisa iimfuno ze-caloric, ezifana nomhlaza okanye usulelo, okanye oko kufuna ukubuyisela emva kokuhlinzwa okukhulu.
Izinga lokufumana ubunzima obukhuselekileyo
Nangona izifundo kwisifundo zimbalwa, izinga elamkelekileyo lokufumana ubunzima lichazwe njenge-0.2-0.9 kg ngeveki.
ukuzuza ubunzima ngokukhawuleza ukudumbaisisu kwaye nokudumba kunokubangela iziphumo ebezingalindelekanga ezicaphukisayo ezifana
Ukuba ungumdlali, le miphumo emibi inokuchaphazela kakubi ukuzivocavoca okanye uqeqesho, ukuthintela ukusebenza. Ukufumana ubunzima okukhawulezayo kunokunyusa amanqanaba e-triglyceride, ukwandisa umngcipheko wesifo senhliziyo.
Izinga lokufumana ubunzima kuxhomekeke kwikhalori yemihla ngemihla. Ukuba ukuthathwa kwekhalori yemihla ngemihla ukugcina ubunzima bungama-2000, 3000 ikhalori yokutyaNgale nto, umntu onemfuno yekhalori yemihla ngemihla ye-calories ye-2500 ufumana ubunzima ngokukhawuleza.
Indlela yokwenza i-3000 calorie weight gain diet ngendlela enempilo?
Iikhalori esizifumana ekutyeni zivela kwiimacronutrients ezintathu - iicarbohydrates, amafutha kunye neprotheni.
Iiprotheyini kunye ne-carbs zibonelela ngeekhalori ezine ngegram, ngelixa amanqatha aneekhalori ezilithoba ngegram. Izinga lokusetyenziswa kwemihla ngemihla kwezi macronutrients limi ngolu hlobo lulandelayo:
- 45-65% yeekhalori zivela kwiicarbohydrates
- 20-35% yeekhalori zisuka kumafutha
- 10-35% yeekhalori ezivela kwiprotheni
Kule theyibhile ingezantsi, ezi pesenti kwi-3000 calorie yokutya ifomu efakiweyo:
| Ikhalori | 3000 |
| ekudleni | 338-488 grams |
| namafutha | 67-117 grams |
| protein | 75-263 grams |
Yintoni ekufuneka uyitye kwi-3000 yeCalorie Diet?
Ukutya iikhalori ze-3000 ngosuku ukusuka kwindalo, ukutya okungacutshungulwayo okanye okucutshungulwayo okuncinci njengeziqhamo, imifuno, ukutya okuziinkozo, amanqatha anempilo kunye neeprotheni ezibhityileyo kunokuba nzima.
Oku kungenxa yokuba oku kutya kuqulethe izondlo ezininzi kodwa kuneecalories ezimbalwa ngokwentelekiso kwaye kufuna ukutya izixa ezikhulu kakhulu.
Ngokuchaseneyo, ukutya iikhalori ezingama-3000 ezisuka kukutya okucokisekileyo okucokisekileyo okufana nebhekoni, iitshiphusi zetapile, iilekese, iicookies, iipari ezineswekile kunye neziselo ezineswekile kuya kuba lula njengoko zimnandi kwaye zipakishwe ngeekhalori.
Nangona kunjalo, kubalulekile ukufumana uninzi lweekhalori zakho kukutya kwendalo okunesondlo, njengoko oku kutya okungenamsoco kuswele izondlo ezibalulekileyo empilweni.
Isicelo I-3000 yekhalori yokutya ngosukuUngatya ntoni...
iiprotheni zezilwanyana
I-Salmon, inkukhu, i-turkey, amaqanda apheleleyo kunye nenyama yenkomo ebhityileyo, efana namaphiko okanye i-tenderloin
iiprotheni zemifuno
Ii-ertyisi kunye nee-chickpeas
cereals
I-oats, irayisi, isonka, ipasta kunye nequinoa
Ubisi kunye neemveliso zobisi
Ubisi, i-cottage cheese, i-kefir kunye ne-yogurt.
Amafutha kunye namafutha
Iialmond, i-walnuts, i-flaxseed, ioli yeoli kunye ne-peanut yendalo okanye ibhotela ye-almond
Iziqhamo
Iavokhado, iqunube, iapile, ibhanana, ipere, iorenji, idiliya njl.
Imifuno
Zucchini, ibhatata, iiertyisi, ikhaphetshu, ipepile, broccoli, iitumato, ikholifulawa, njl.
Kwakhona, iiprotein powders ezifana ne-whey, i-casein, kunye ne-powder-based based powders ezifana nerayisi, i-soy okanye ii-ertyisi zingongezwa kwi-smoothies ukwandisa ikhalori kunye nokutya okunomsoco.
Ukutya kweekhalori ezingama-3000Ukutya okucutshungulwayo kakhulu, okunezondlo-zondlo ekufuneka kuphetshwe okanye kuncitshiswe kuko
ukutya okuqhotsiweyo
Iifrimu zaseFransi, amakhonkco e-anyanisi, iibhondi, iinkukhu zeenkukhu, iintonga zamashizi, njl.
Ukutya okukhawulezayo
IiTacos, iihambhega, ipizza, izinja ezishushu, njl.
Ukutya okuneswekile kunye neziselo
Isoda, iilekese, iziselo zezemidlalo, izinto ezibhakiweyo ezinencasa, iti enencasa, i-ayisikrimu, iziselo zekofu eswiti, njl.njl.
iicarbohydrates ezicocekileyo
Iikuki, iitshiphusi, iicereals ezineswekile, iipastries, njl.
Imihla ngemihla 3000 Calorie Uluhlu lokutya
ngezantsi Isampula yemenyu yeekhalori ze-3000 inikwe. Ezi zidwelisiweyo ziyimizekelo. Unokwenza inkqubo ekhethekileyo ngokwakho ngokuyitshintsha ngokutya kunye neekhalori ezilinganayo. Nanku umzekelo Uluhlu lokutya lwekhalori ye-3000...
ngoMvulo
Isidlo sakusasa: I-1 ikomityi (80 grams) ye-oats, ikomityi enye (1 ml) yobisi okanye ubisi olusekelwe kwisityalo, i-240 yebhanana esikiweyo, kunye ne-1 tablespoons (2 grams) yebhotolo yamandongomane.
I-Snack: 1 ikomityi (80 grams) yeenkozo ezomisiweyo, 1/4 ikomityi (30 grams) yegranola, 1/4 indebe (34 grams) yeziqhamo ezomisiweyo kunye namandongomane angama-20 axutyiweyo
Isidlo sasemini: I-rusk ephakathi e-3 kunye ne-4/183 yekomityi (112 grams) ye-tomato sauce kunye ne-1 grams yenyama yenkomo ephekiweyo kunye nekomityi enye (i-100 grams) ye-spaghetti kunye necephe eli-1 (14 grams) ibhotolo
I-Snack: I-1 indebe (226 grams) ye-cottage cheese kunye ne-1/2 indebe (i-70 grams) ye-blueberries
Isidlo sangokuhlwa: I-110 grams yesalmon, ikomityi enye (1 grams) yerayisi emdaka kunye ne-100 yeasparagus
ngoLwesibili
Isidlo sakusasa: I-Smoothie yenziwe ngeekomityi ezi-2 (480ml) zobisi okanye ubisi lwesityalo, ikomityi enye (1 grams) iyogathi, ikomityi enye (227 grams) amaqunube, kunye necephe ezi-1 (140 grams) ibhotolo yealmond.
I-Snack: Ibha ye-granola eyi-1, isiqhamo esi-1 kunye neengcezu ezi-2 zetshizi yomtya
Isidlo sasemini: Inyama, itshizi kunye nesandwich ye veggie kunye 85g baby iminqathe, 2 amacephe (28g) hummus kunye nezilayi zeapile ecaleni.
I-Snack: I-1 scoop ye-whey protein powder exutywe nekomityi enye (240 ml) yobisi okanye ubisi olusekelwe kwisityalo
Isidlo sangokuhlwa: I-113 grams ye-sirloin steak, i-1 medium (173 grams) iitapile ebhakiweyo, icephe eli-1 (14 grams) ibhotolo, kunye nekomityi enye (1 grams) ye-broccoli.
ngoLwesithathu
Isidlo sakusasa: I-waffles ezi-2 zengqolowa kunye namacephe ama-33 (1 grams) ibhotolo yamandongomane, i-orenji enye, kunye neekomityi ezi-2 (480 ml) yobisi okanye ubisi olusekwe kwisityalo.
I-Snack: I-1 ibha yegranola esekelwe kwi-nut kunye ne-28 grams ye-almonds
Isidlo sasemini: I-1% ye-burger ebhityileyo kwisonka sengqolowa esi-90 kunye nesilayi setumata esi-86 kunye negqabi le-lettuce kunye ne-XNUMXg yeefries zebhatata ezenziwe ekhaya eziphekwe kwi-oyile yomnquma.
I-Snack: I-1 indebe (i-227 grams) ye-yogurt kunye ne-1 indebe (i-140 grams) ye-strawberries
Isidlo sangokuhlwa: I-112 grams yebele lenkukhu, i-1/2 yekomityi (84 grams) iquinoa, kunye ne-1 1/3 yeekomityi (85 grams) yeertyisi
ngoLwesine
Isidlo sakusasa: Iikomityi ezi-3 (1 ml) zobisi okanye ubisi olusekwe kwisityalo kunye ne-omelet yeqanda eli-4, itswele elisikiweyo, ipepile ebomvu neluhlaza, kunye ne-28/2 indebe (480 grams) itshizi egayiweyo.
I-Snack: 2 amacephe (33 grams) yebhotolo yamandongomane kunye nebhanana enye kwisilayi esi-1 sesonka esipheleleyo
Isidlo sasemini: 226 grams yentlanzi, 1/4 indebe (32 grams) yelentile kunye ne-1/4 yekomityi (30 grams) yesaladi yewalnut
I-Snack: Amaqanda ama-2 agayiweyo kwisaladi eluhlaza exutywe
Isidlo sangokuhlwa: I-114 grams yesifuba se-turkey, i-1/2 indebe (i-123 grams) ye-tomato, i-diced tomato kunye ne-1/2 indebe (i-120 grams) yeembotyi.
uLwesihlanu
Isidlo sakusasa: Amaqanda ama-1, iapile enye, kunye nekomityi enye (240 grams) oatmeal eyenziwe ngekomityi enye (3 ml) yobisi okanye ubisi olusekelwe kwisityalo.
I-Snack: 1 ikomityi (226 grams) yeyogathi engenanto, 1/4 ikomityi (30 grams) yegranola, kunye ne-1/2 yekomityi (70 grams) yamaqunube
Isidlo sasemini: I-168 grams yebele lenkukhu, i-1 eliphakathi (151 grams) ibhatata, i-3/4 yekomityi (85 grams) yeembotyi eziluhlaza kunye neegram ezingama-28 zamandongomane
I-Snack: 1/2 indebe (130 grams) ii-chickpeas
Isidlo sangokuhlwa: 170 grams yenyama yenkomo ekroliweyo, 1/2 ikomityi (130 grams) yeembotyi ezimnyama, 1/2 ikomityi (90 grams) yerayisi emdaka, 1 ikomityi (35 grams) lettuce shredded kunye nesipinatshi.
Amanqaku ekufanele uwafunde
