Okuqukethwe kwe-athikili
Ukudla kwekhalori ye-2000, ibhekwa njengendinganiso yabantu abadala abaningi, njengoba leli nani lanele ukuhlangabezana nezidingo zabantu abaningi zamandla nezakhi.
Ukwengeza, isetshenziswa njengophawu lokulinganisa ukwenza izincomo zokudla okunomsoco.
Wonke amalebula okudla okunomsoco aqukethe isitatimende: “Amaphesenti Amanani Ansuku zonke asekelwe ekudleni okunamakhalori angu-2000. “Amanani Akho Ansuku Zonke” angase abe phezulu noma ngaphansi kuye ngezidingo zakho zekhalori.”
Kungani Izidingo Ze-Caloric Zihlukile?
Ama-calories anikeza umzimba wethu amandla owadingayo ukuze uphile. Ngoba umzimba womuntu wonke nendlela yokuphila kuhlukile, izidingo zekhalori zabantu zihlukile. i-vard.
Ngokusekelwe ezingeni lomsebenzi, kulinganiselwa ukuthi abesifazane abadala badinga ama-calories angu-2000-3000 uma kuqhathaniswa nama-calories angu-1600-2400 ngosuku kumadoda amadala.
Kodwa-ke, izidingo zama-calorie ziyahlukahluka kakhulu, kanti abanye abantu badinga ngaphezulu noma ngaphansi kuka-2000 ngosuku. Ngokwesibonelo; Abantu abafana nabesifazane abakhulelwe kanye nentsha ekhulayo bavame ukudinga ama-calories ajwayelekile angaphezu kuka-2000 ngosuku.
Lapho inani lamakholori owashisayo lingaphezu kwalokho owathathayo, kwenzeka ukushoda kwekhalori, okungenzeka kudingeke ukuze kwehle isisindo. Ngokuphambene, uma udla ama-calories amaningi kunalokho owashisayo, ukhuluphala. Ukulawulwa kwesisindo kufinyelelwa lapho izinombolo zombili zilingana.
Ngakho-ke, kuye ngezinhloso zakho zesisindo kanye nezinga lomsebenzi, inani lamakholori okufanele uwadle lizohluka.
Singakanani Isisindo Sokudliwa Kwekhalori eyi-2000?
"Ingabe ukudla okunama-calorie angu-2000 kukwenza ulahlekelwe isisindo?" Lokhu kuncike eminyakeni yakho yobudala, ubulili, ubude, isisindo, izinga lomsebenzi kanye nemigomo yokulahlekelwa isisindo.
Kuyaphawuleka ukuthi ukulahlekelwa isisindo kuyinkimbinkimbi kakhulu kunokumane unciphise ukudla kwekhalori. Ezinye izici ezithonya ukwehla kwesisindo zihlanganisa indawo ezungezile, izici zenhlalakahle yezomnotho, ngisho namagciwane amathumbu.
Noma kunjalo, ukunciphisa ukudla kwekhalori kusuka ekukhuluphaleni Umgomo oyinhloko ukuqeda. Isibonelo, uma unciphisa ikhalori yakho yansuku zonke ukusuka ku-2.500 kuya ku-2.000, ungalahlekelwa uhhafu wephawundi ngesonto.
Öte yandan, Ukudla kwekhalori ye-2000Lokhu kuzodlula izidingo zamakhalori zabanye abantu, okungaholela ekuzuzeni isisindo.
Yini Ongayidla Ekudleni Kwansuku zonke Kwekhalori engu-2000?
ibhalansise kahle, ukudla okunempiloiqukethe inala yokudla kwemvelo. Kukho konke ukudla, kuyadingeka ukuthi udle amaprotheni ekhwalithi ephezulu nokudla okune-fiber okucebile njengezithelo, imifino, nokusanhlamvu. Ukudla kwekhalori ye-2000Ukuze ulahlekelwe isisindo, kufanele udle amaqembu okudla alandelayo.
Okusanhlamvu okuphelele
Irayisi elinsundu, oats, bulgur, iquinoa, amabele njll.
Izithelo
Sitrobheli, ipentshisi, apula, amagonandoda, ikhabe, ubhanana, amagilebhisi njll.
imifino engeyona isitashi
Iklabishi, isipinashi, pepper, zucchini, broccoli, chard, utamatisi, ukholifulawa, njll.
Imifino enesitashi
Ithanga, ubhatata, isikwashi sasebusika, amazambane, uphizi, njll.
Imikhiqizo yobisi
Iyogathi engenalutho enamafutha aphansi noma egcwele amafutha kefir noshizi ogcwele amafutha.
inyama engenamafutha
Inyama yaseTurkey, inkukhu, inyama yenkomo, iwundlu, inyathi njll.
Amantongomane kanye nembewu
Um-alimondi, ama-cashews, ama-hazelnuts, imbewu ye-sunflower, amantongomane kaphayini namantongomane emvelo
izinhlanzi nezilwane zasolwandle
I-tuna, i-salmon, izimbaza, ama-oyster, izimfanzi nokunye.
ugaye
Uphizi, ubhontshisi, ubhontshisi wezinso, udali njll.
iqanda
Amaqanda emvelo nawemvelo
amafutha anempilo
ukwatapheya, amafutha kakhukhunathi, amafutha kakotapheya, amafutha omnqumo, njll.
Izinongo
i-ginger, i-turmeric, upelepele omnyama, i-paprika, isinamoni, njll.
amakhambi
Iparsley, basili-dill, i-coriander, i-thyme, i-rosemary, i-tarragon, njll.
Iziphuzo ezingenakhalori
Ikhofi elimnyama, itiye, amanzi amaminerali, njll.
Yini Okufanele Uyigweme Ngokudla Kwekhalori Ka-2000?
Ukudla okunomsoco omncane noma okungenawo nhlobo - okubuye kwaziwe ngokuthi "amakhalori angenalutho" - kufanele kugwenywe. Ngokuvamile lokhu ukudla okunama-kilojoule amaningi kanye nezakhamzimba eziphansi kodwa okufake ushukela. Isicelo Ukudla kwekhalori ye-2000Nalu uhlu lokudla okufanele ukugweme:
ushukela
Imikhiqizo yokubhaka, u-ayisikhilimu, i-confectionery, njll.
ukudla okusheshayo
Amazambane athosiwe, izinja ezishisayo, i-pizza, amaphiko enkukhu, njll.
Ama-carbohydrate acutshunguliwe futhi acwengisisiwe
Lingisa, isinkwa esimhlophe, ama-crackers, amakhukhi, ama-chips, okusanhlamvu okunoshukela, i-pasta esebhokisini, njll.
ukudla okuthosiwe
Ama-French fries, inkukhu ethosiwe, ama-donuts, ama-chips amazambane, inhlanzi nama-chips njll.
I-soda neziphuzo ezinoshukela
Iziphuzo zezemidlalo, amajusi anoshukela, i-soda, i-frue yezithelo, itiye elinoshukela neziphuzo zekhofi, njll.
Ukudla kanye nokudla okunamafutha amancane
U-ayisikhilimu wokudla, ukudla okulula okudliwayo, ukudla okuqandisiwe, nokudla okunama-sweeteners okwenziwa.
Ukudla ukudla okukulolu hlu njalo akugcini nje ngokulimaza impilo yakho, kodwa futhi kuvimbela ukuncipha kwesisindo futhi kungakhungathekisa ngisho nemizamo yakho yokulahlekelwa isisindo.
2000 Uhlelo Lokudla Kwekhalori-Maviki Onke
USUKU OLU-1
ibhulakufesi
Izingcezu ezimbili ze-feta cheese enamafutha aphansi
Iqanda elilodwa elibilisiwe
omnqumo
Izingcezu ezimbili zesinkwa se-wholemeal
utamatisi
ikhukhamba
Ukudla okulula
I-apula
ama-alimondi ayishumi
Ingilazi yobisi
Ukudla
300 amagremu inhlanzi eyosiwe
Izinkezo ezinhlanu ze-bulgur pilaf
Isaladi yamahhala
Izingcezu ezimbili zesinkwa se-wholemeal
Ukudla okulula
amabhisikidi okudla
Ithisipuni yobisi
Dinner
Inyama nemifino dish
Izingcezu ezimbili zesinkwa se-wholemeal
Iyogathi
Ukudla okulula
Ingilazi yobisi lwesinamoni
I-apula
USUKU OLU-2
ibhulakufesi
Ibhanisi likashizi
Izingcezu ezimbili ze-feta cheese enamafutha aphansi
omnqumo
utamatisi
ikhukhamba
Ukudla okulula
Ithisipuni yobisi
amabhilikosi amathathu omisiwe
ama-walnuts amabili
Ukudla
300 amagremu inkukhu ebilisiwe
Izingcezu ezimbili zesinkwa se-wholemeal
Iyogathi
Isaladi yamahhala
Ukudla okulula
ubhanana
Ingilazi yobisi
Dinner
100 amagremu inhlanzi eyosiwe
Isitsha sesobho likadali
Izingcezu ezimbili zesinkwa se-wholemeal
Ukudla okulula
isithelo
Ingilazi yobisi lwesinamoni
USUKU OLU-3
ibhulakufesi
Izingcezu ezimbili ze-feta cheese enamafutha aphansi
Iqanda elilodwa elibilisiwe
omnqumo
Izingcezu ezimbili zesinkwa se-wholemeal
utamatisi
ikhukhamba
Ukudla okulula
ama-alimondi ayishumi
I-apula
i-walnut
Ithisipuni yobisi
Ukudla
Ubhontshisi weHaricot
Izingcezu ezimbili zesinkwa se-wholemeal
Iyogathi
Ukudla okulula
I-apula
Ingilazi yobisi
ama-walnuts amabili
Dinner
I-Chicken Mushroom Saute
Ingilazi yebhotela
Izingcezu ezimbili zesinkwa se-wholemeal
Isitsha sesigamu sesobho likadali
Ukudla okulula
Ingilazi yobisi lwesinamoni
I-apula
USUKU OLU-4
ibhulakufesi
ibheji
Ucezu lwe-feta cheese enamafutha aphansi
Iqanda elilodwa elibilisiwe
omnqumo
utamatisi
ikhukhamba
Ukudla okulula
amabhilikosi amane omisiwe
Ingilazi yobisi
Ukudla
150 amagremu yenkukhu eyosiwe
Isaladi yamahhala
Izingcezu ezimbili zesinkwa se-wholemeal
Ukudla okulula
I-apula
amabhisikidi okudla
Ingilazi yobisi
Dinner
Inyama nemifino dish
Isitsha sesobho likadali
Ucezu lwesinkwa se-wholemeal
Iyogathi
Ukudla okulula
Ingilazi yesinamoni
USUKU OLU-5
ibhulakufesi
I-Menemen eneqanda elilodwa notamatisi ababili
Izingcezu ezimbili ze-feta cheese enamafutha aphansi
Izingcezu ezimbili zesinkwa se-wholemeal
omnqumo
Ukudla okulula
ama-walnuts amabili
ubhanana
Ingilazi yobisi
Ukudla
150 amagremu inhlanzi eyosiwe
Isaladi yamahhala
Izingcezu ezimbili zesinkwa se-wholemeal
Ukudla okulula
amabhilikosi amathathu omisiwe
Ingilazi yobisi
Dinner
Inkukhu noma Inyama Sautee
Izingcezu ezimbili zesinkwa se-wholemeal
Iyogathi
Isaladi yamahhala
Ukudla okulula
I-apula
Ingilazi yobisi lwesinamoni
USUKU OLU-6
ibhulakufesi
Izipuni eziyisithupha ze-muesli
Ingilazi yobisi
amabhilikosi amathathu
ama-walnuts amabili
Isipuni sezithelo zomisiwe
Ukudla okulula
i-quarter bagel
Ucezu lwe-feta cheese enamafutha aphansi
Ukudla
Inyama nemifino dish
Iyogathi
Izingcezu ezimbili zesinkwa se-wholemeal
Isaladi yamahhala
Ukudla okulula
ama-walnuts amabili
amabhilikosi amabili omisiwe
Ithisipuni yobisi
Dinner
Ipuleti lesipinashi elineqanda
Isitsha sesobho likadali
Iyogathi
Ucezu lwesinkwa se-wholemeal
Ukudla okulula
Ingilazi yobisi lwesinamoni
USUKU OLU-7
ibhulakufesi
I-Omelet namaqanda amabili, ucezu lwe-feta cheese enamafutha aphansi
Izingcezu ezimbili zesinkwa se-wholemeal
omnqumo
utamatisi
ikhukhamba
Ukudla okulula
ama-alimondi ayishumi
amabhilikosi amathathu omisiwe
Ithisipuni yobisi
Ukudla
a lahmacun
Isitsha sesobho likadali
Ingilazi yebhotela
Ukudla okulula
ubhanana
ama-walnuts amabili
Ithisipuni yobisi
Dinner
I-Chicken Mushroom Saute
Iyogathi
Izingcezu ezimbili zesinkwa se-wholemeal
Isaladi yamahhala
Ukudla okulula
Ingilazi yobisi lwesinamoni
I-apula
Ngenxa yalokho;
Ukudla kwekhalori ye-2000 ihlangabezana nezidingo zabantu abadala abaningi. Noma kunjalo, izidingo zomuntu ngamunye; Iyahlukahluka kuye ngeminyaka, ubulili, isisindo, ubude, izinga lomsebenzi kanye nesisindo okuhlosiwe.
Imibhalo Okufanele Uyifunde
