A 2,000-Kalori Kudya: Zvekudya Zvinyorwa uye Chikafu Chirongwa

Zvemukati

• Nei zviuru zviviri macalorie zvinowanzoonekwa seyakajairwa
• Nei macalorie anodikanwa akasiyana
• Inogona here zviuru zviviri-kalori kudya kunobatsira kurasikirwa uremu?
• Chikafu chekudya
• Zvikafu zvekudzivirira
• Muenzaniso chirongwa chekudya
• Muvhuro
• Chipiri
• Chitatu
• China
• Chishanu
• Chinokosha
• Kudya Kugadzirira: huku uye Veggie Sanganisa uye Mechi

Kudya 2 000-koriori kunoonekwa seyakajairwa kune vakawanda vakuru, sezvo huwandu uhu hunofungidzirwa sehwakakwana kusangana nezvesimba revanhu uye zvinovaka muviri.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezve zviuru zviviri zvemaoriki-koriori, zvinosanganisira zvekudya zvinosanganisira uye kudzivirira, pamwe nemuenzaniso chirongwa chekudya.

Nei zviuru zviviri macalorie zvinowanzoonekwa seyakajairwa

Kunyangwe zvinodiwa zvehutano zvichisiyana nemunhu, zviuru zviviri zvemakori zvinowanzoonekwa seyakajairwa.

Iyi nhamba inoenderana nezvinofungidzirwa zvekudya zvinovaka muviri zvevanhu vakuru uye zvinoshandiswa pakuronga kudya zvinoenderana neDiidhi yeGwara ra2015-2020 ().

Pamusoro pezvo, inoshandiswa sechiyero chekugadzira kurudziro pamavara ekudya ().

Muchokwadi, zvese zvinyorwa zvekudya zvine chirevo: "Percent Mazuva ese Maitiro akavakirwa pane 2,000 macalorie chikafu. Maitiro Ako Ezuva Nezuva anogona kunge ari akakwirira kana akaderera zvichienderana nezvinodiwa nekalori rako ”().

Nekuda kweaya maratidziro ezuva nezuva, vatengi vanogona kuenzanisa, semuenzaniso, huwandu hwesodium uye mafuta akazara mune chikafu chakapihwa kune akanyanya mazuva ese akakurudzirwa nhanho.

Nei macalorie anodikanwa akasiyana

MaCalori anopa muviri wako nesimba raunoda kutsigira hupenyu ().

Nekuti muviri wemunhu wese nemararamiro akasiyana, vanhu vane akasiyana macalorie zvido.

Zvichienderana nezviyero zvezviitiko, zvinofungidzirwa kuti vakadzi vakuru vanoda 1,600-2,400 macalorie pazuva, zvichienzaniswa ne2000-3,000 macalor evarume vakuru ().

Nekudaro, macalorie anoda anosiyana zvakanyanya, nevamwe vanhu vachida akawanda kana mashoma pane zviuru zviviri macalorie pazuva.

Pamusoro pezvo, vanhu vari munguva dzekukura, sevakadzi vane nhumbu nevechiri kuyaruka, vanowanzoda zvinopfuura zvakaenzana zviuru zviviri macalorie pazuva.

Kana iyo macalorie aunopisa akakura kupfuura iyo nhamba yaunodya, kukanganiswa kwekoriori kunoitika, zvingangoita kuti uremu.

Zvakare, iwe unogona kuwedzera uremu kana iwe ukadya akawanda macalorie kupfuura iwe aunotsva. Kurera huremu kunoitika kana nhamba dzese dzakaenzana.

Naizvozvo, zvinoenderana nezviyero zvako zvehuremu uye nhanho yezviitiko, huwandu hwakaringana hwe macalorie aunofanira kushandisa akasiyana.

Ivhareji munhu mukuru anoda dzinosvika zviuru zviviri macalorie pazuva. Asi, kurudziro yega yega koriori inoenderana nezvinhu zvakawanda, senge saizi yako, murume kana murume, chiyero chekurovedza muviri, zvinangwa zvekurema, uye hutano hwakakwana.

Inogona here zviuru zviviri-kalori kudya kunobatsira kurasikirwa uremu?

Kuteedzera 2,000-koriori chikafu kunogona kubatsira vamwe vanhu kurasikirwa uremu. Kubudirira kwayo pachinangwa ichi kunoenderana nezera rako, murume kana murume, hurefu, huremu, danho rebasa, uye zvinangwa zvekudzikira uremu.

Izvo zvakakosha kuti uzive kuti kurasikirwa kwehuremu kwakanyanya kuomarara pane kungoderedza koriori yako yekudya. Zvimwe zvinhu zvinokanganisa kuonda zvinosanganisira nharaunda yako, hupfumi, uye kunyangwe ura hwako hutachiona (,).

Izvo zvakati, kudzikiswa kwekalori ndechimwe chezvinangwa zvakanyanya mukudzivirira kufutisa uye manejimendi (,).

Semuenzaniso, kana iwe ukadzora yako yezuva nezuva koriori inodyiwa kubva pa2,500 kusvika pa2000, iwe unofanirwa kurasikirwa ne1 pondo (0.45 kg) mu1 vhiki, se3,500 macalorie (500 macalorie akachengetedzwa kupfuura mazuva manomwe) ndiyo inofungidzirwa huwandu hwe macalorie mu1 pondo yemuviri mafuta (,).

Kune rimwe divi, 2,000-koriori chikafu chinodarika chinodikanwa chekoriori chevamwe vanhu, zvingangoita kuti huremo.

Kunyangwe zviuru zviviri-macalor diet ane mukana wekubatsira kurasikirwa nekurema, zvakakosha kugadzirisa zvaunodya kune zvako wega zvaunoda, sezvo macalorie akasiyana anosiyana zvichienderana nezvakawanda zvinhu.

Chikafu chekudya

Kudya kwakaringana, kwakanaka kunosanganisira zvakawanda zvakakwana, zvisina kugadzirwa zvekudya.

Iko macalorie ako kwaanobva kwakakosha sekunge mangani macalorie aunoshandisa.

Kunyange zvichikosha kuve nechokwadi chekuti uri kuwana macarbbs akakwana, mapuroteni, uye mafuta, kutarisisa pane zvekudya pane macronutrients kunogona kubatsira kubatsira kugadzira chikafu chine hutano ().

Pakudya kwega kwega, iwe unofanirwa kutarisa kune yemhando yepamusoro mapuroteni uye zvakapfuma-zvine chikafu, senge michero, miriwo, uye zviyo zvakakwana.

Nepo iwe uchigona kugadzikana pane imwe nguva, chikafu chako chinofanira kunyanya kuve nemhando dzinotevera dzezvikafu:

• Mbeu dzese: brown mupunga, oats, bulgur, quinoa, farro, mapira, nezvimwe.
• Zvibereko: michero, mapichisi, maapuro, mapepa, mavise, bhanana, mazambiringa, nezvimwe.
• Asina-starchy miriwo: kare, sipinashi, mhiripiri, zucchini, broccoli, bok choy, Swiss chard, madomasi, kolifulawa, nezvimwe.
• Starchy miriwo: butternut squash, mbatatisi, squash yechando, mbatatisi, pizi, mapenaini, nezvimwe.
• Zvigadzirwa zvemukaka: yakaderedzwa kana yakazara-yakazara mafuta yogati, kefir, uye akazara-mafuta machizi.
• Nyama dzakaonda: turkey, huku, nyama yemombe, gwayana, bison, nyama yemombe, nezvimwewo.
• Nuts, nut butters, uye mbeu: maamondi, mashewu, macadamia nzungu, hazelnuts, mbeu yezuva
• Hove uye hove dzegungwa: tuna, salmon, halibut, scallops, mussels, mbama, shrimp, nezvimwe.
• Mbesa: nhokwe, bhinzi nhema, cannellini bhinzi, itsvo bhinzi, nyemba, nezvimwe.
• Mazai: organic, mazai akazara ndiwo akagwinya uye akafuta zvakanyanya
• Kudyara-kwakavakirwa protein: tofu, edamame, tempeh, seitan, chirimwa-chakavakirwa mapuroteni mapoda, nezvimwe.
• Mafuta ane hutano: avocado, mafuta ekokonati, mafuta avocado, mafuta omuorivhi, nezvimwe.
• Zvinonhuwira: ginger, turmeric, pepuru nhema, tsvuku tsvuku, paprika, sinamoni, nutmeg, nezvimwe.
• Herbs: parsley, basil, dill, cilantro, oregano, rosemary, tarragon, nezvimwe.
• Zvinwiwa zvisina macalorie: kofi nhema, tii, inopenya mvura, nezvimwe.

Zvidzidzo zvinoratidza kuti kuwedzera mapuroteni sosi kune chikafu uye zvidyiwa kunogona kubatsira kusimudzira manzwiro ekuzara uye kubatsira kurasikirwa uremu uye kugadzirisa (,,).

Uyezve, kuongorora kudya kwako kwecarb uye kusarudza mhando dzakakodzera dzemacarbs kunogona kubatsira nekugadzirisa uremu.

Zvakakosha kudya zvakasiyana siyana, zvisina kugadzirwa zvekudya - kwete chete kuzadzisa zvido zvako zvinovaka muviri asiwo kuwana nekuchengetedza huremu hune hutano nekusimudzira hutano hwakakwana.

Kudya kwakaringana, kunovaka muviri kunofanirwa kuve nemhando dzakasiyana dzechikafu chisina kugadzirwa, kusanganisira yakawanda michero, miriwo, mapuroteni akaonda, nyemba, zviyo zvese, uye mafuta ane hutano.

Zvikafu zvekudzivirira

Zviri nani kudzivirira chikafu chinopa zvishoma kune chisina kukosha kwehutano - inozivikanwawo se "isina macalorie." Izvi ndizvo zvakajairwa chikafu chakakwira macalorie uye akawedzera mashuga asi ari mashoma mune zvinovaka muviri ().

Heino runyorwa rwezvikafu zvekudzivirira kana kudzikamisa pane chero chikafu chine hutano, zvisinei neyako macalorie inoda:

• Wakawedzera shuga: agave, zvinhu zvakabikwa, ice cream, zvihwitsi, nezvimwe - ganhurirwa shuga dzakawedzerwa kusvika pasi pe5-10% yemakoriori ako ese)
• Chikafu chekutenga: French fries, inopisa imbwa, pizza, huku nuggets, nezvimwe.
• Yakagadziriswa uye yakanatswa carbs: mabhegi, chingwa chena, makeke, makuki, machipisi, zviyo zvine shuga, pasta yakaiswa mubhokisi, nezvimwe.
• Zvikafu zvakabikwa: French fries, yakakangwa huku, donuts, mbatatisi machipisi, hove uye machipisi, nezvimwe.
• Sodas uye shuga-zvinotapira zvinwiwa: zvinwiwa zvemitambo, majusi eshuga, masoda, chibhakera chemichero, tii inotapira uye zvinwiwa zvekofi, nezvimwe.
• Kudya uye chikafu chine mafuta mashoma: dhayeti kirimu, chikafu chakabikwa zvikafu, chikafu chakapakirwa uye chikafu chakaomeswa, uye zvinotapira zvekugadzira, seSweet n 'Low, nezvimwe.

Kunyangwe kuwanda kwekudya kwako kuchifanira kuve nezvakakwana, zvisina kugadzirwa zvekudya, zvakanaka kupinza chikafu chisina hutano nguva nenguva.

Nekudaro, kugara uchidya chikafu pane ichi chinyorwa kunogona kungokuvadza hutano hwako asiwo kunonoka kana kudzikisira kuonda kana kutokanganisa kuyedza kwako kwekuchengetedza uremu.

Zviri nani kudzivisa kana kudzikira chikafu chine zvishoma kune chisina kukosha kwehutano, senge chikafu chakakangwa, makapu akacheneswa, uye zvinwiwa zvine shuga uye zvinwiwa.

Muenzaniso chirongwa chekudya

Heano hutano hwe5-zuva sampuro yekudya chirongwa ine dzinenge zviuru zviviri macalorie pazuva.

Kudya kwega kwega kune macalorie angangoita mazana mashanu uye chikafu chimwe nechimwe chingangoita mazana mashanu emakumi macalorie ().

Muvhuro

Kudya kwemangwanani: omelet yemuriwo

• 2 mazai
• 1 mukombe (20 gramu) yesipinashi
• 1/4 mukombe (24 gramu) yehowa
• 1/4 mukombe (23 gramu) ye broccoli
• 1 kapu (205 gramu) yetwiti inotapira
• 1 tablespoon (15 ml) yemafuta emuorivhi

Snack: apple nepeanut butter

• 1 wepakati apuro
• 2 tablespoons (32 gramu) yepepanut butter

Kwekudya kwemasikati: Mediterranean tuna pita muhomwe

• 1 yakazara-gorosi pita
• 5 ounces (140 gramu) yetinheni yakakanyiwa
• akachekwa tsvuku hanyanisi uye celery
• 1/4 avocado
• 1 tablespoon (9 gramu) yechakagumbuka feta cheese

Snack: chizi uye mazambiringa

• 2 ounces (56 gramu) ye cheddar cheese
• 1 mukombe (92 gramu) emazambiringa

Kudya kwemanheru: salmon nemiriwo uye mupunga wemusango

• 5 ounces (140 gramu) yesalmoni yakabikwa
• 2 tablespoons (30 ml) yemafuta emuorivhi
• 1/2 mukombe (82 gramu) yemupunga wemusango wakabikwa
• 1 mukombe (180 gramu) yeasparagus yakakangwa
• 1 mukombe (100 gramu) yeikapu yakakangwa

Chipiri

Kudya kwemangwanani: nati bota uye mbichana mbiriso

• 2 zvidimbu zveiyo yakazara-yezviyo mbiriso
• 2 tablespoons (32 gramu) yemarmond butter
• 1 yakatemwa bhanana
• sinamoni yekusasa pamusoro

Snack: simba smoothie

• 3/4 mukombe (180 ml) yemukaka usina mukaka, usina mukaka
• 1 mukombe (20 gramu) yesipinashi
• 1 scoop (42 gramu) yemiti-yakavakirwa mapuroteni poda
• 1 kapu (123 gramu) yechando bhuruu bheri
• 1 tablespoon (14 gramu) yembeu yehemp

Kwekudya kwemasikati: avocado-tuna saladi

• 1/2 avocado
• 5 ounces (140 gramu) yetinheni yakakanyiwa
• 1/2 mukombe (75 gramu) yetamati matomatisi
• 2 makapu (100-140 gramu) yemavhenganiswa akasanganiswa

Kwekudya kwemasikati: bhinzi nhema uye mbatatisi burrito

• 1 yakazara-gorosi tortilla
• 1/4 mukombe (41 gramu) yemupunga wakasvibira wakabikwa
• 1/2 mukombe (102 gramu) yetapitatata yakabikwa
• 1/4 mukombe (50 gramu) yebhinzi nhema
• 2 tablespoons (30 gramu) yesalsa

Snack: miriwo uye hummus

• nyowani karoti uye celery tsvimbo
• 2 tablespoons (30 gramu) yehummus
• 1/2 yakazara-gorosi pita chingwa

Kudya kwemanheru: huku uye broccoli inomhanyisa-fry

• 5 ounces (140 gramu) yehuku
• 2 makapu (176 gramu) e broccoli
• 1/2 mukombe (82 gramu) yemupunga wakabikwa wakabikwa
• nyowani gariki uye ginger
• 1 tablespoon (15 ml) yesoya muto

Chitatu

Kudya kwemangwanani: bheri yogati parfait

• 7 ounces (200 gramu) yeiyo yakajeka Greek yogati
• 1/2 mukombe (74 gramu) emutsva mablueberries
• 1/2 mukombe (76 gramu) yematareti akachekwa
• 1/4 mukombe (30 gramu) ye granola

Snack: bhanana uye almond ruomba

• 1 bhanana
• 1 1/2 tablespoons (24 gramu) yemarmond butter

Kwekudya kwemasikati: nzungu maNoodles ane tofu uye pizi

• 3/4 mukombe (132 gramu) yemupunga wakabikwa noodles
• 5 ounces (141 gramu) ye tofu
• 1/2 mukombe (125 gramu) emapizi
• 1 tablespoon (16 gramu) yekirimu yakakora peanut
• 2 mashupuni (10 gramu) yetamari kana soy muto
• 1/2 teaspoon (2 gramu) yeSriracha
• 2 mashupuni (14 gramu) euchi
• muto we 1/2 lime

Snack: protein bar

• Tarisa mabhawa ane angangoita 200-250 macalorie ane mashoma pasi pegiramu gumi neshuga uye magiramu mashanu efaibha.

Kudya kwemanheru: tacos dzehove

• 3 chibage chemba
• 6 ounces (170 gramu) yekodhi yakakangwa
• 1/2 avocado
• 2 tablespoons (34 gramu) yepico de gallo

China

Kudya kwemangwanani: avocado toast nezai

• 1/2 avocado
• 2 zvidimbu zveiyo yakazara-gorosi mbiriso
• 1 tablespoon (15 ml) yemafuta emuorivhi
• 1 zai

Snack: Greek yogati nema strawberries

• 7 ounces (200 gramu) yeiyo yakajeka Greek yogati
• 3/4 mukombe (125 gramu) yemaswiti akachekwa

Kwekudya kwemasikati: quinoa nemiriwo yakasanganiswa uye huku yakakangwa

• 1/2 mukombe (93 gramu) yequinoa yakabikwa
• 5 ounces (142 gramu) yehuku yakakangwa
• 1 tablespoon (15 ml) yemafuta emuorivhi
• 1 mukombe (180 gramu) yemiriwo yakasanganiswa, isiri-starchy

Snack: yakasviba chokoreti nemaamondi

• 2 makwere (21 gramu) yechokoreti yakasviba
• 15-20 maamondi

Kudya kwemanheru: chili yemiriwo

• 1/2 mukombe (121 gramu) yemakani, akapwanyika matomatisi
• 1/2 mukombe (130 gramu) yenyuchi dzeitsvo
• 1/2 mukombe (103 gramu) yebutternut squash
• 1/2 mukombe (75 gramu) yechibage chinotapira
• 1/4 mukombe (28 gramu) akachekwa machena hanyanisi
• 1/4 yejalapeno pepper

Chishanu

Kudya kwemangwanani: oatmeal nembeu uye michero yakaomeswa

• 1/2 makapu (80 gramu) eats-akacheka oats
• 1 tablespoon (14 gramu) yembeu yehemp
• 1 tablespoon (12 gramu) yembeu yeflakisi
• 2 tablespoons (20 gramu) e cherries akaomeswa

Snack: bhero mhiripiri uye makarotsi ane guacamole

• 1/2 bhero mhiripiri, cheka kuita zvidimbu
• 1 kapu yetiroti inonamira
• 4 tablespoons (60 gramu) ye guacamole

Kwekudya kwemasikati: yakakangwa yemiriwo uye mozzarella kuputira

• 1 yakazara-gorosi tortilla
• 1/2 mukombe (60 gramu) yepepuru tsvuku yakakangwa
• 5 zvidimbu (42 gramu) zukini yakakangwa
• 3 ounces (84 gramu) emutsva mozzarella

Snack: chia pudding nebhanana

• 5 ounces (170 gramu) ye chia pudding
• 1/2 yebhanana rakachekwa

Kudya kwemanheru: pasta ine pesto, pizi, uye shrimp

• 2 tablespoons (30 gramu) yepesto
• 1/2 mukombe (42 gramu) yegorosi-gorosi kana brown-mupunga peni
• 6 ounces (170 gramu) ye shrimp
• 1/2 mukombe (80 gramu) emapizi
• 1 tablespoon (5 gramu) ye grated Parmesan cheese

Kudya kune hutano uye kwakaringana kunogona kuve kunonaka uye kunovaka. Iyi 2,000-koriori sampuro yemenyu ine chikafu nezvose, zvisina kugadzirwa chikafu. Uyezve, yakafuma mune fiber, mapuroteni, michero, miriwo, uye mafuta ane hutano.

Nokuronga zvishoma uye kugadzirira, kuwana kudya kunovaka muviri kunogona kuve nyore. Zvakare, zvinokwanisika kuwana zvakafanana chikafu chakafanana kana uchidya kunze.

Zvakangodaro, zvinowanzo kuve nyore kuita sarudzo dzine hutano uye kudzora masize echikamu kana iwe uchigadzirira chikafu chako kumba kubva kune zvitsva zvigadzirwa.

Kudya kwe2,000-koriori kunofanirwa kuve nezvakakwana, zvisina kugadzirwa chikafu uye kupfuma michero, miriwo, mapuroteni, zviyo zvese, uye mafuta ane hutano. Kuronga uye kugadzira chikafu chako kunoita kuti zvive nyore kudya chikafu chine hutano, chakaringana.

Chinokosha

Kudya kwe2,000-koriori kunosangana nezvinodiwa nevanhu vazhinji vakuru.

Zvakadaro, zvido zveumwe neumwe zvinosiyana zvichienderana nezera rako, murume kana mukadzi, huremu, kukwirira, danho rekuita, uye zvinangwa zvehuremu.

Sezvakaita chero kudya kunovaka muviri, iyo 2,000-koriori chikafu chinofanira kusanganisira chakazara, chisina kugadzirwa chikafu senge chibereko chitsva, mapuroteni, uye mafuta ane hutano.

Kudya Kugadzirira: huku uye Veggie Sanganisa uye Mechi