A 3,000-Koriori Kudya: Zvakanakira, Kurema Kuwana, uye Kudya Chirongwa

Zvemukati

• Ndiani anofanirwa kutevera 3,000-koriori chikafu?
• Inogona kubatsira iwe kuwedzera uremu
• Nei ungangoda kuwedzera uremu
• Chiyero chakachengeteka chekuwedzera uremu
• Nzira yekutevera ine hutano 3,000-kalori chikafu
• Chikafu chekudya, chikafu chekudzivirira
• Mharidzo menyu
• Muvhuro
• Chipiri
• Chitatu
• China
• Chishanu
• Chinokosha
• Kudya Kugadzirira: huku uye Veggie Sanganisa uye Mechi

Kudya kwe2,000-koriori kunoonekwa seyakajairwa uye inosangana nezvinodiwa zvehutano zvevanhu vazhinji.

Nekudaro, zvinoenderana nezinga rako rebasa, saizi yemuviri, uye zvinangwa, ungangoda zvimwe.

Ichi chinyorwa chinokurukura zvese zvaunoda kuti uzive nezve 3,000-koriori chikafu, kusanganisira zvikonzero zvekutevera imwe, ndezvipi zvekudya zvekudya uye kudzikira, uye muyenzaniso chirongwa chekudya.

Ndiani anofanirwa kutevera 3,000-koriori chikafu?

Zvaunoda zuva nezuva zvekoriori zvinoenderana nezvinhu zvinoverengeka, zvinosanganisira:

• Gender. Vakadzi kazhinji vanopisa 5-10% mashoma macalorie pazororo pane varume vehurefu hwakaenzana ().
• Zera. Huwandu hwe macalorie aunopisa pazororo unodzikira nezera ().
• Kureba. Yakareba iwe, inowedzera macalorie iwe kuti urambe uine huremu.
• Chiitiko. Kuita maekisesaizi uye zviitiko senge yadhi yebasa uye fidgeting inowedzera macalorie zvinodiwa ().

Mazuva ese macalorie anoda kubva pa1,600-2,400 macalorie pazuva kune vakadzi vakuru uye zviuru zviviri kusvika kumazana matatu ezviuru macalorie evarume vakuru, nemipendero yakaderera yezvikamu zviri zvevanhu vakagara uye nemhedzisiro yepamusoro yeavo vanoshanda ().

Izvi zviyero zvinovakirwa pane equations uchishandisa avhareji kureba uye huremu hutano kune vakadzi vakuru nevarume. Iye mukadzi anorehwa ane 5'4 "(163 cm) akareba uye anorema mapaundi 126 (57.3 kg), nepo murume anotaurwa ari 5'10" (178 cm) uye anorema 154 mapaundi (70 kg).

Zvichienderana nesaizi yemuviri wako uye nezviitiko zvezviitiko, iwe ungangoda 3,000 macalorie kana zvimwe pazuva kuti uchengetedze huremu hwemuviri wako.

Kunyangwe vatambi vachiwanzo vane macalorie anodikanwa kupfuura veruzhinji, vanhu vane mabasa anonetsa mumuviri, sevashandi vemumapurazi nevashandi vekuvaka, vangangodawo huwandu hweakoriori kuti vachengetedze huremu hwavo.

Zvakare, kana iwe ukaita zvine mwero kurovedza muviri mazuva mashoma pasvondo uine zvishoma chiitiko mukati, iwe pamwe haudi iwo akawanda macalorie, sekurovedza muviri unopisa mashoma mashoma macalorie kupfuura vanhu vazhinji vanofunga (,,)

Zvinhu zvakaita sevakadzi, zera, kukwirira, uye nhanho yechiitiko zvinokanganisa kana iwe uchifanira kutevera 3,000-koriori chikafu.

Inogona kubatsira iwe kuwedzera uremu

Nepo vanhu vazhinji vari kutsvaga kudzikisa huremu, vamwe vari kutsvaga kuti vawedzere.

Kurera huremu kunoitika kana iwe uchigara uchidya akawanda macalorie kupfuura iwe zvaunopisa zuva rega rega. Zvichienderana nezviyero zvebasa rako uye saizi yemuviri, zviuru zvitatu zvemakoriyori zvinogona kuva zvakakura pane zvauri kuda nhasi, zvichikonzera kuti uwedzere ().

Nei ungangoda kuwedzera uremu

Pane zvikonzero zvinoverengeka zvekuda kuwedzera uremu.

Kana iwe uchiratidzwa seusina huremu maererano nemuviri wako mass index (BMI), wako wekuchengeta hutano mupi kana akanyoreswa dietitian anogona kukurudzira kuti iwe uwedzere huremu.

Neimwe nzira, kana iwe uri mutambi, iwe ungangoda kuwedzera huremu - zvine mutsindo muchimiro chemhasuru - kuti uite zvirinani pamutambo wako.

Saizvozvowo, kana iwe uri muvaki wemuviri kana mukusimudza magetsi, unogona kuda kuwedzera uremu hwekuwedzera kwemhasuru kukura uye simba.

Mune mamwe mamiriro ezvinhu, iwe unogona kuve uine hutano mamiriro hunowedzera ako macalorie anodikanwa, senge kenza kana hutachiona, kana kupora kubva mukuvhiya kukuru (,).

Chiyero chakachengeteka chekuwedzera uremu

Nepo zvidzidzo pamusoro wenyaya zviri zvishoma, mwero unogamuchirwa wekurema huremu mapaundi 0.5-2 (0.2-0.9 kg) pasvondo (11).

Nekudaro, muvanhu vane kushomeka kwakakwana kwekudya zvinovaka muviri, kuwedzera huremu ingangoita 4.4 pondo (2 kg) pasvondo yakaitwa zvakachengeteka ().

Kukurumidza kuwedzera huremu kunogona kutungamira mukusagadzikana mhedzisiro, senge kuputika, kushushikana kwedumbu, uye kuchengetedza kwemvura. Kana iwe uri mutambi, iyi mhedzisiro mhedzisiro inogona kutadzisa mashandiro ako nekukanganisa zvisirizvo kushanda kwako kana maitiro ().

Uyezve, kuwedzera uremu nekukurumidza kunogona kuwedzera yako triglyceride mazinga, ayo anogona kukwidza njodzi yako yechirwere chemwoyo (,).

Kukurumidza kwaunoita uremu kunoenderana nekuti mangani macalorie aunoda kuti uchengetedze huremu hwako.

Kana iwe ukachengeta huremu hwako pa2,000 macalorie pazuva, iwe uchawana huremu nekukurumidza zvakanyanya pane 3,000-koriori chikafu pane mumwe munhu anochengeta huremu hwavo pa2,500 macalorie pazuva.

Semuenzaniso, kumwe kuongorora kwemavhiki masere kwakaratidza kuti apo vanhu makumi maviri nevashanu vane hutano vakadya imwezve 950 macalorie pamusoro pehuremu hwavo hwekuchengetedza huremu, vakawana avhareji yemapaundi 11.7 (5.3 kg) - 7.7 mapaundi (3.5 kg) ayo aive akakora ( ).

Kana ivo vatori vechikamu vakadya chete mazana mashanu macalorie pamusoro pavo ekuchengetedza macalorie anodikanwa kwenguva imwechete, vangangowana huremu hushoma.

Kune vamwe vanhu, 3,000-koriori inogona kukubatsira iwe kuwedzera uremu. Chiyero chinogamuchirwa, chakachengeteka chekuwedzera uremu mapaundi 0.5-2 (0.2-0.9 kg) pavhiki.

Nzira yekutevera ine hutano 3,000-kalori chikafu

Iwo macalorie mune chako chikafu anobva matatu macronutrients - carbs, mafuta, uye mapuroteni.

Mapuroteni uye carbs zvinopa mana macalorie pagiramu, zvichienzaniswa nemapfumbamwe emafuta.

Anogamuchirwa Macronutrient Distribution Ranges (AMDRs) yakatarwa neInstitute of Medicine yeNational Academies inokurudzira kuti vanhu vawane (17):

• 45-65% yemakoriori avo kubva ku carbs
• 20-35% emakoriori avo kubva kumafuta
• 10-35% emakoriori avo kubva kumapuroteni

Iyo chati pazasi inoshandisa aya mapesenti kune 3,000-koriori chikafu:

Kana zvabatanidzwa pamwe nekudzidziswa kwekudzivirira, mapuroteni anonamira pamucheto wepamusoro weAMDR akaratidzirwa kudzikisa mafuta emuviri kuwana nekuda kwekuwandisa kwekoriori kudya uye kuwedzera mhasuru (,,).

Kuramba kudzidziswa kunogona kukurudzira mhasuru kuwana pane mafuta kuwana pane yakakwira-koriori chikafu ().

Shandisa mapuroteni akakomberedza ako ekurovedza muviri, pamwe chete zvakaenzana zvakapatsanurwa mukati mezuva rako kuti uwedzere mhasuru kupora uye kukura (,).

Mapuroteni epamusoro akaisirwa pamwe nekudzidziswa kwekudzivirira kunogona kubatsira kukwidziridzwa kwemuviri wako.

Chikafu chekudya, chikafu chekudzivirira

Kudya zviuru zvitatu zvemakoriori pazuva kubva pane zvakakwana, zvisina kugadziridzwa kana zvishoma zvakagadziriswa chikafu, senge michero, miriwo, zviyo zvese, mafuta ane hutano, uye mapuroteni akaonda, zvinogona kunetsa.

Izvi zvinodaro nekuti chikafu ichi chine zvinovaka muviri zvakawanda asi macalorie mashoma, zvinoda kuti iwe udye huwandu hukuru hwechikafu.

Zvakare, zvingave nyore kushandisa 3,000 macalorie kubva kune zvakagadziriswa zvakanyanya zvakanatswa chikafu, senge bacon, mbatatisi machipisi, zviwitsi, makuki, zvihwitsi zvinotapira, uye zvinwiwa zvine shuga, sezvo zviri zvinonaka kwazvo uye zvakazara nemakori.

Asi, nekuti izvi zvekudya zvisina kudya zvinoshaya zvinovaka muviri zvakakosha, zvakakosha kuti uwane akawanda macalorie ako kubva kune zvinovaka muviri chikafu, kusanganisira:

• Mapuroteni-akavakirwa mapuroteni: saumoni, huku, turkey, bison, mazai akazara, uye kucheka kwakaonda kwemombe, senge parutivi kana sirloin steak
• Zvirimwa-zvakavakirwa mapuroteni: tofu, edamame, tempeh, peas, uye chickpeas
• Zviyo: oats, mupunga, chingwa, pastas, uye quinoa
• Dairy: mukaka, kottage chizi, kefir, uye yogati yechiGreek.
• Mafuta nemafuta: maarumondi, walnuts, mbeu yeflakisi, maorivhi, uye mabutiro emiti senge nzungu chaiyo kana almond ruomba
• Zvibereko: avocados, michero, maapuro, mabhanana, mapeya, maranjisi, mazambiringa, nezvimwe.
• Muriwo: squash, mbatatisi, pizi, kare, mhiripiri, zucchini, broccoli, madomasi, cauliflower, nezvimwe.

Uyezve, mapuroteni powders, anosanganisira whey, kasinini, uye mapuroma-anodyarwa senge mupunga, soy, kana pizi, anogona kuwedzerwa kune smoothies yeinovaka-uye koriori-yakazara snack.

Chekupedzisira, kuwanda kwekuwana zvinowedzera, izvo zvinowanzopa macalorie chiuru pakushanda, iri sarudzo iri nyore, asi zviri nani kusangana neyako macalorie uye zvinovaka muviri kuburikidza nekudya kutanga.

Yakanyanya-kugadziriswa, chikafu-chisina kudya chikafu chekudzivirira kana kudzikira pane 3,000-koriori chikafu chinosanganisira:

• Zvikafu zvakabikwa: French fries, hanyanisi zvindori, madonati, huku huku, matanda echizi, nezvimwe.
• Chikafu chekutenga: tacos, burgers, pizza, imbwa dzinopisa, nezvimwe.
• Zvokudya zvine shuga uye zvinwiwa: soda, zviwitsi, zvinwiwa zvemitambo, zvinhu zvakabikwa zvine shuga, tii inotapira, ice cream, zvinotapira kofi zvinwiwa, nezvimwe.
• Yakanatswa carbs: makuki, machipisi, zviyo zvine shuga, mafekeji, nezvimwe.

Kana kuwanda kwekudya kwako kuchizara nezvakazara, zvinovaka muviri-zvine chikafu, unogona kunakidzwa nekubata kwaunofarira zvine mwero.

Ita shuwa kuti akawanda emakoriyori ako anouya kubva kune zvishoma-zvakagadziriswa, zvinovaka muviri-zvakaomarara chikafu uye chengetera zviwitsi uye zvisingavaki zvekudya zveapo neapo kurapwa.

Mharidzo menyu

Heano mazuva mashanu pane 3,000-koriori chikafu chinogona kutaridzika.

Muvhuro

• Kudya kwemangwanani: 1 mukombe (80 gramu) yeoats ine 1 mukombe (240 ml) yemukaka kana mukaka-wakasimwa mukaka, 1 bhanana rakachekwa, uye 2 mashupuni (33 gramu) epeanut butter
• Snack: trail musanganiswa wakaitwa ne 1 mukombe (80 gramu) yezviyo zvakaoma, 1/4 mukombe (30 gramu) yegranola, 1/4 mukombe (34 gramu) yemichero yakaomeswa, uye nzungu makumi maviri
• Kwekudya kwemasikati: 1 kapu (100 gramu) yespaghetti ine 3/4 makapu (183 gramu) yetomato muto uye 4 ounces (112 gramu) yemombe yakabikwa pasi, pamwe ne1 yepakati chingwa chekudya ne 1 kikapu (14 gramu) yetirairi
• Snack: 1 mukombe (226 gramu) yekottage cheese uye 1/2 mukombe (70 gramu) yeblueberries
• Kudya kwemanheru: 4 ounces (110 gramu) yesalmon, 1 mukombe (100 gramu) yemupunga wakasvibira, uye mapfumo mashanu easparagus

Chipiri

• Kudya kwemangwanani: Smoothie inogadzirwa nemikombe miviri (480 ml) yemukaka kana wemukaka wakasimwa, 1 mukombe (227 gramu) yeiyo yogati, 1 mukombe (140 gramu) yemablueberries, uye 2 mashupuni (33 magiramu) earmond butter
• Snack: 1 granola bar, 1 chimedu chemichero, uye zvidimbu zviviri zvetambo chizi
• Kwekudya kwemasikati: 12-inch sub sandwich ine nyama, chizi, uye mavegi ane ma3 ounces (85 gramu) emakaroti evana, 2 maspuni (28 gramu) yehummus, uye zvidimbu zveapuro padivi
• Snack: 1 scoop ye whey protein powder yakasanganiswa mu 1 mukombe (240 ml) yemukaka kana wemukaka-wemukaka
• Kudya kwemanheru: 4-ounce (113-gramu) sirloin steak, 1 yepakati-saizi (173-gramu) yakabikwa mbatatisi ine 1 kikapu (14 gramu) yetirairi, uye 1 mukombe (85 magiramu) e broccoli

Chitatu

• Kudya kwemangwanani: 3 yakazara-gorosi waffles ine 2 mashupuni (33 magiramu) epepanut butter, 1 orenji, uye 2 makapu (480 ml) yemukaka kana mukaka-wakasimwa mukaka
• Snack: 1 nati-yakavakirwa granola bar uye 1 ounce (28 gramu) yamaarumondi
• Kwekudya kwemasikati: 6-ounce (170-gramu) 90% -lean burger pane yakazara-gorosi bundu ine 1 tomato chidimbu uye shizha re lettuce, pamwe ne1 1/2 mukombe (86 gramu) yemapatata echingwa anogadzirwa nemafuta emuorivhi
• Snack: 1 mukombe (227 gramu) yeGreek yogati uye 1 mukombe (140 gramu) yemastrawberry
• Kudya kwemanheru: 4-ounce (112-gramu) mazamu ehuku, 1/2 mukombe (84 gramu) yequinoa, uye 1 1/3 makapu (85 gramu) eshuga

China

• Kudya kwemangwanani: 3-mazai omelet ane akachekwa hanyanisi, tsvuku uye girini bhero mhiripiri, uye 1/4 mukombe (28 gramu) ye shredded chizi ine 2 makapu (480 ml) yemukaka kana mukaka-wakasimwa mukaka kunwa
• Snack: 2 mashupuni (33 magiramu) epeanut butter uye 1 bhanana pane 1 slice yechingwa chegorosi rose
• Kwekudya kwemasikati: 8 ounces (226 gramu) yetilapia fillets, 1/4 kapu (32 gramu) yemwenje, uye saradhi yakazara ne 1/4 mukombe (30 gramu) yemadnuts
• Snack: 2 akachekwa, mazai akaomeswa-pamusoro ari musanganiswa yakasvibirira saladhi
• Kudya kwemanheru: turkey chili yakaitwa ne4-ounce (114-gramu) turkey zamu, hanyanisi yakatemwa, gariki, celery, uye pepper inotapira, 1/2 mukombe (123 gramu) yemakani, madomasi akachekwa, uye 1/2 mukombe (120 gramu) yemabhinzi einellellini, akaiswa ne 1/4 mukombe (28 gramu) yechizi yakasviba. Wedzera oregano, bay mashizha, chili upfu, uye kumini sezvaunoda kuravira.

Chishanu

• Kudya kwemangwanani: 3 mazai akazara, 1 apuro, uye 1 mukombe (80 gramu) yeoatmeal yakagadzirwa ne 1 mukombe (240 ml) yemukaka kana wemukaka-wemukaka
• Snack: 1 kapu (226 gramu) yeiyo yogati yakajeka ne 1/4 mukombe (30 gramu) yegranola uye 1/2 mukombe (70 gramu) yemarobheri
• Kwekudya kwemasikati: 6-ounce (168-gramu) chipfuva chehuku, 1 mbizi (151-gramu) mbatata, 3/4 mukombe (85 gramu) yebhinzi yegirini, uye 1 ounce (28 gramu) yenzungu
• Snack: 1/2 mukombe (130 gramu) ye chickpeas pamusoro pemiti
• Kudya kwemanheru: burrito mbiya ine 6 ounces (170 gramu) ye sirloin steak yakagurwa, 1/2 mukombe (130 gramu) yebhinzi nhema, 1/2 mukombe (90 gramu) yemupunga wakasviba, 1 kapu (35 gramu) yetepa yakasukwa nesipinashi, uye 2 mashupuni (16 magiramu) esalsa

Iyi 3,000-koriori, mashanu-mazuva esampu yemenyu inosanganisira dzakasiyana siyana chikafu-chakafuta chikafu, senge dzakaonda mapuroteni, mafuta ane hutano, michero, uye miriwo.

Chinokosha

Zvichienderana nezvinhu zvinoverengeka, zvinosanganisira chiyero chebasa rako uye saizi yemuviri, 3,000-koriori chikafu chinogona kukubatsira iwe kuchengetedza kana kuwedzera uremu.

Zvese, zvisina kugadziridzwa kana zvishoma zvakagadziriswa chikafu, senge michero, miriwo, tsanga dzese, mafuta ane hutano, uye mapuroteni akaonda anofanira kuumba iwo akawanda - kana asiri ese - ekudya kwako.

Imwe kune rumwe ruoko, yakanyanya kugadzirwa yakanatswa chikafu senge bacon, mbatatisi machipisi, zviwitsi, makuki, zviyo zvinotapira, uye zvinwiwa zvine shuga zvinofanirwa kushomeka.

Kudya Kugadzirira: huku uye Veggie Sanganisa uye Mechi