Unganciphisa Kanjani Isisindo Ngohlelo Lokudla Lwekhalori Engu-1500?

Ukuze ulahlekelwe isisindo, kuyadingeka ukudala ukushoda kwekhalori ngokudla kancane noma ukwandisa umsebenzi womzimba. Ukudla kwekhalori ye-1500 Uhlelo lusebenza kahle endaweni yokuqala ukuqala ukulahlekelwa isisindo nokulawula ukudla.

Esihlokweni esithi "1500 ikhalori uhlu lokudla” indlela yokulahlekelwa isisindo ngeLabo abadla ama-calories angu-1500 yini okufanele udle, yini okufanele uyigweme Mangaki amakhilogremu ngenyanga ekudleni kwekhalori engu-1500, njengoba Ingabe ukudla ama-calories angu-1500 ngosuku kwenza ukudla okunamakhalori angu-1500 kwehle isisindo? Konke okudingeka ukwazi ngakho kuzochazwa. 

Kuyini Ukudla Kwekhalori eyi-1500?

Ukudla kwekhalori ye-1500iwuhlelo lokudla olubeka umkhawulo kukhalori yomuntu yansuku zonke ibe ngama-kilojoule ayi-1500. Abantu bangazama lokhu kudla ukuze balawule ukudla kwabo futhi banciphise isisindo.

Ukuncipha kwesisindo ngenxa yokushoda kwekhalori kuzohluka kakhulu phakathi kwabantu. Izici ezihlukahlukene zithinta ukuthi mangaki ama-calories umuntu awadingayo ngosuku. Lezi zici ziyizi:

- Ubulili

- Usayizi

- Ikhilo

– Izinga lomsebenzi

- Ubudala

Ngenxa yokuthi umuntu ngamunye unezidingo ezihlukile zekhalori, indlela yokulinganisa usayizi owodwa yokwehlisa isisindo mancane amathuba okuthi isebenze kuwo wonke umuntu. ngosuku 1500 kcal Ukubeka umgomo kungase kube phansi kakhulu kwabanye abantu, kukwenze ungalawuleki isikhathi eside.

Nquma izidingo zakho zekhalori

Into yokuqala okufanele uyenze ohambweni lokulahlekelwa isisindo ukucacisa isidingo sekhalori. Inombolo yamakholori owadingayo incike ezintweni eziningi, okuhlanganisa umsebenzi womzimba, ubulili, ubudala, imigomo yokuncipha kwesisindo, kanye nempilo iyonke.

Okokuqala udinga ukubala ama-calories owadinga nsuku zonke. Kulokhu, i-equation ye-Jeor iyifomula ongabala ngayo ubude bakho, isisindo kanye neminyaka. Nasi isibalo sabesilisa nabesifazane: 

Amadoda: Amakhalori osuku = 10x (isisindo ngo-kg) + 6.25x (ubude ngo-cm) - 5x (iminyaka) + 5

Abesifazane: Amakhalori osuku = 10x (isisindo ngo-kg) + 6.25x (ubude ngo-cm) - 5x (iminyaka) - 161 

Bese isici somsebenzi siphindaphindwa ngenombolo etholiwe. Kunamaleveli omsebenzi amahlanu ahlukene: 

Impilo yokungahlali phansi: x 1.2 (angazivocavoca)

isebenza kancane: x 1.375 (ukuzivocavoca okungaphansi koku-3 ngeviki)

isebenza ngokulingene: x 1.55 (ukuzivocavoca okulingene izinsuku eziningi zeviki)

Isebenza kakhulu: x 1.725 ​​(ukuzikhandla nsuku zonke)

Ukusebenza okwengeziwe: x 1.9 (ukuzivocavoca kanzima izikhathi ezi-2 noma ngaphezulu ngosuku) 

Singakanani Isisindo Ongakwazi Ukwehlisa Ngokudla Kwekhalori Engu-1500?

Mangaki amakhilogremu ngeviki angalahleka ekudleni kwekhalori engu-1500? Ngokwezibalo ezingenhla, impendulo yombuzo incike ekutheni izidingo zakho zekhalori zansuku zonke zizoba zingakanani.

Ngokwesibonelo; Udinga ukudla ama-calories angu-2200 ngosuku. Ukudla kwekhalori ye-1500 Ukwenza kanjalo kuzodala ukushoda kwekhalori engu-700. Uma kucatshangelwa ukuthi kudingekile ukusebenzisa ama-calories angu-7000 ukuze ulahlekelwe ikhilogremu, ungalahlekelwa ikhilogremu ezinsukwini ezingu-10. Labo abanokushoda okukhulu kwekhalori ungalahlekelwa yi-1 kg ngesonto. 

kahle kuleli cala

Mangaki amakhilogremu ngenyanga ekudleni kwekhalori engu-1500?

Impendulo yalo mbuzo iyahluka ngokuya ngokuncipha kwekhalori okudaliwe. Ngokwesilinganiso, ungalahlekelwa amakhilogremu amathathu noma amane ngenyanga. 

Ngaleso sizathu "Singakanani isisindo esizolahlekelwa yikhalori ye-1500? Impendulo yombuzo izohluka kumuntu nomuntu. Yenza isibalo sakho ngokufanele.

Ukudala ukushoda kwekhalori ukuze ulahlekelwe isisindo

Nakuba ukulahlekelwa isisindo akuxhomekile njalo ekubaleni amakhalori, ukushoda kwekhalori ngokuvamile kudinga ukudalwa ukuze kulahlekelwe amafutha omzimba.

Izici zokuziphatha nezebhayoloji njengokuhambisana nokudla, umehluko kubhaktheriya wamathumbu kanye namazinga e-metabolic kubangela ukuthi abantu behlise isisindo ngamanani ahlukene.

Esikhundleni sokuzibekela umgomo ongenangqondo, zibekele ukulahlekelwa ngekhilogremu elilodwa noma amabili ngesonto. Kodwa ungadangali uma ungehli isisindo ngokushesha njengoba kulindelekile, njengoba ukuncipha kwesisindo kuhluka kakhulu kumuntu nomuntu.

ukwandisa umsebenzi womzimba, nquma ushukela nokudla okungokwemvelo, okunempilo kungasiza ukusheshisa ukulahlekelwa isisindo futhi Labo abalahlekelwa isisindo ekudleni kwekhalori ye-1500a kusiza. 

Yini Ongayidla Ekudleni Kwamakhalori angu-1500?

Labo abalahlekelwa isisindo ngokudla kwekhalori ye-1500khetha ukudla kwemvelo nokungagayelwanga. Gxila kumaqembu okudla alandelayo ekudleni kwakho: 

imifino engeyona isitashi

Imifino efana ne-kale, i-arugula, isipinashi, i-broccoli, ukholifulawa, upelepele, amakhowe, i-asparagus, ama-artichokes katamatisi, amahlumela aseBrussels, iklabishi, isilimo esidliwayo esinamagatsha anamanzi, isitshalo seqanda, u-anyanisi, itheniphu imifino, utamatisi kanye ne-squash yasehlobo

Izithelo

Amajikijolo, izithelo ezifana nama-apula, amapheya, izithelo ezisawolintshi, amakhabe, amagilebhisi, ubhanana, amakhabe 

Imifino enesitashi

Imifino enesitashi njengamazambane, uphizi, ubhatata, ubhanana, ithanga 

Inhlanzi nezimbaza

Izinhlanzi ezifana ne-sea bass, i-salmon, i-cod, ama-oyster, ama-shrimp, ama-sardine, ama-trout, ama-oyster

amaqanda

Amaqanda emvelo emvelo. 

Inkukhu nenyama

Inkukhu, i-turkey, inyama yenkomo, iwundlu, njll. 

Okusanhlamvu okuphelele

Okusanhlamvu okufana ne-oats, irayisi elinsundu, i-quinoa, i-bulgur, ibhali, i-millet 

ugaye

Imifino efana namatshwele, ubhontshisi wezinso, udali, ubhontshisi omnyama

amafutha anempilo

Amafutha afana nokwatapheya, amafutha omnqumo, amafutha kakhukhunathi, amafutha kakotapheya 

Imikhiqizo yobisi

I-yogurt enamafutha agcwele noma enamafutha aphansi, i-kefir, noshizi onamafutha agcwele.

imbewu namantongomane

Ama-alimondi, imbewu yethanga, ama-walnuts, imbewu ye-sunflower, ibhotela le-peanut yemvelo, ibhotela le-alimondi kanye ne-tahini. 

Amakhambi nezinongo

I-Turmeric, i-garlic, i-thyme, i-rosemary, i-cayenne pepper, upelepele omnyama, usawoti, njll. 

Iziphuzo ezingenakhalori

Amanzi, amanzi amaminerali, ikhofi, itiye eluhlaza njll. 

Uhlelo lokudla lwamakhalori angama-1500Yidla inala yokudla okunothe nge-fiber kanye nemithombo yamaprotheni ekhwalithi kukho konke ukudla.

Amaprotheni agcwalisa kakhulu ama-macronutrients amathathu. Ucwaningo lubonisa ukuthi kokubili ukudla okune-fiber ephezulu kanye namaprotheni amaningi kuyasebenza ekukhuthazeni ukulahlekelwa kwamafutha. 

Yini Engadliwa Ekudleni Kwekhalori engu-1500?

Ukudla kwe-calorie ye-1500 kwesisindoUkudla okugayiwe, iziphuzo ezinoshukela kanye nokudla kufanele kuncishiswe. 

ukudla okusheshayo

Amaphiko enkukhu, ama-french fries, i-pizza, izinja ezishisayo, njll. 

ama-carbohydrate ahlanzekile

Isinkwa esimhlophe, okusanhlamvu okunoshukela, i-pasta, ama-bagels, ama-crackers, ama-chips ommbila nama-tortilla, njll. 

amaswidi

Ukudla okulula okunoshukela, i-confectionery, imikhiqizo yokubhaka, ushukela wetafula, i-agave, njll. 

ukudla okugayiwe

Ukudla okupakishiwe, inyama egayiwe (deli), izitsha zepasta ezisebhokisini, ama-cereal bar, njll.

ukudla okuthosiwe

Ama-chips amazambane, ukudla okuthosiwe kakhulu, amabhanisi, njll. 

Ukudla kanye nokudla okunamafutha amancane

Amabha okudla, u-ayisikhilimu onamafutha amancane, amashiphu anamafutha aphansi, ukudla okuqandisiwe, amaswidi anekhalori ephansi, njll. 

iziphuzo ezinoshukela

Isoda, ijusi, iziphuzo zamandla, ubisi olunambithekayo, iziphuzo zekhofi ezinoshukela, njll.

I-1500 Calorie Diet List

lapha 1500 ikhalori uhlu lokudla. Ungalungisa ukudla ngokusho kwakho ngokunaka ama-calorie akho. Ngisho nokuthatha uhlu olulandelayo njengesibonelo Iviki elingu-1 1500 ikhalori uhlu lokudla ungakha. 

ibhulakufesi

½ inkomishi yobisi (unsweetened)

Iqanda elilodwa elibilisiwe

Utamatisi owodwa, ikhukhamba elingu-1

Izingcezu ezimbili zesinkwa ezincane (ukolweni ophelele)

Ukudla okulula

2 ama-tangerine amakhulu 

Ukudla

4 wezipuni ubhontshisi omisiwe ngenyama

4 wezipuni of bulgur pilaf

1 isitsha se-tzatziki

isaladi

1 ucezu lwesinkwa (ukolweni wonke) 

Ukudla okulula

1 ingilazi yebhotela

1 i-apula elincane 

Dinner

1 indishi yesobho le-noodle

Inyama yenkukhu eyosiwe kuze kufike ku-2 meatballs

4 wezipuni ze-celery ngamafutha omnqumo

Ingxenye yesitsha seyogathi

2 ucezu lwesinkwa (ukolweni wonke) 

Ukudla okulula

2 amawolintshi aphakathi

Amathiphu Aphumelelayo Okunciphisa Isisindo

ekudleni okunama-calories angu-1500 Nakuba ukunamathela kukho kungabangela ukulahlekelwa isisindo, zikhona ezinye izindlela zokuqinisekisa ukuthi ufinyelela imigomo yakho yokulahlekelwa isisindo ngendlela enempilo futhi eqhubekayo.

Qaphela ukudla kwakho kwekhalori

Ngisho noma ucabanga ukuthi udla kancane, ungalibukeli phansi inani lokudla okudlayo.

Indlela elula yokuqinisekisa ukuthi uhlala ngaphansi kwezidingo zakho zekhalori ukusebenzisa idayari yokudla noma uhlelo lokusebenza lokulandelela ikhalori.

Nakuba ukulandelela ukudla kungaba ithuluzi eliwusizo lapho uqala uhlelo lokudla, kungakha ubuhlobo obungenampilo nokudla kwabanye abantu.

Ukugxila ekulawuleni ingxenye, ukudla ukudla okungokwemvelo, ukudla ngokucabangela, nokuzivocavoca okwanele kuyizindlela ezingcono zokunciphisa isisindo ngokuhamba kwesikhathi.

Yidla ukudla kwemvelo

noma yiliphi ilungelouhlelo lokudla okunomsocokufanele izungeze ukudla kwemvelo.

Ukudla okugayiwe kanye neziphuzo ezinjengokudla okusheshayo, uswidi, izinto ezibhakwayo, isinkwa esimhlophe nesoda akusizi empilweni yakho futhi kuyimbangela enkulu yalolu bhubhane lokukhuluphala ngokweqile.

Ukudla kwemvelo okufana nemifino, izithelo, izinhlanzi, amaqanda, izinkukhu, amantongomane kanye nembewu kugcwele izakhamzimba futhi kugcwalisa kakhulu kunokudla okugayiwe.

sebenza kakhulu

Nakuba kungenzeka ukuthi ulahlekelwe isisindo ngokumane unciphise ama-calories, ukuzivocavoca akukhuthazi nje ukunciphisa umzimba kuphela kodwa futhi kuthuthukisa impilo yonke.

Ukuzivocavoca kungathuthukisa isimo sengqondo futhi kunciphise ingozi yezifo ezingelapheki njengesifo senhliziyo, isifo sikashukela kanye neminye imidlavuza.

Ngenxa yalokho;

Ukuze ulahlekelwe isisindo, kuyadingeka ukuthatha ama-calories ambalwa futhi ukwandise umsebenzi womzimba. Ukudla kwekhalori ye-1500Ifanele izidingo zabantu abaningi abafuna ukunciphisa amafutha nokulahlekelwa isisindo ngendlela enempilo.