1000 koriori chikafu: inoshanda chaizvo here?
Zvemukati
Koriori chiuru chekudya chine chirongwa chakanyanya kudzvinyirira chirongwa chinoshanda kudzikisa huremu munguva pfupi uye icho chinofanirwa kungoitwa chete nekutungamira kweanodya, nekuti, kana zvikasaitwa nemazvo, zvinogona kukonzeresa akodhiyoni yakasimba , umo munhu, nguva pfupi yapfuura, anowana huremu hwese hwakarasika kana kunyangwe. Nekudaro, chikafu ichi hachifanirwe kutariswa senzira yakanaka yekudzora huremu.
Huwandu hwehuremu hwakarasika ne1000 koriori chikafu hunosiyana kubva pamunhu kuenda kumunhu, sezvo zvinoenderana nesetabolism yemunhu wega wega, pamwe nedanho ravo rekuita kwemuviri. Kazhinji, chikafu ichi chinogona kuratidzwa kune vanhu vane kufutisa kana vanoda kurasikirwa nekukurumidza uremu kudzora imwe mhando yechirwere chisingaperi, senge chirwere cheshuga, semuenzaniso.
Iyi inotevera muenzaniso menyu wezuva reiyo 1000 koriori chikafu:
| Kudya | Menyu | Makorori |
| Kudya kwemangwanani (7am) | 1 kapu yekofi isina kutapira + 1 chidimbu chechingwa chegorosi chakazara (30g) + 1 chidimbu chechena chizi (30g) + 1 dhisipuni chipunu chefuta (5g) | 200 macalori |
| Kudya kwemangwanani (10am) | 1 maapuro mahombe (120g) + 1 mukombe weusinawidi green tii | 60 macalorie |
| Kwekudya kwemasikati (13h) | 90g huku yakakangwa + ½ kapu yemupunga wakasvibira ine makapu maviri eletisi, tomato uye hanyanisi saladhi, yakarungwa ne 1 dhisipuni chipuni chemafuta | 305 macalorie |
| Masikati snack (16h) | 1 plain yoghurt + 1 punipuni yeoats + 1 kiyipuni (ye dessert) yecha | 150 macalorie |
| Kudya kwemanheru (7pm) | 90g yehove dzakakangwa + ½ mukombe wezamu rinotapira + 1 mukombe we broccoli uye karoti yakabikwa + 1 dhisipuni chipunu chemafuta omuorivhi | 285 macalorie |
| Yese | 1000 macalorie |
Maitiro ekuita iyo 1000 koriori chikafu
Kugadzira chiuru checalorie chikafu chakakosha kuti ubvunze wezvehutano, sezvo zvichidikanwa kuti uwane kuongororwa kwakakwana kwehutano, kwete kungo tarisa zvinangwa zvekudya, asiwo kuti unzwisise kana munhu wacho achigona kuita chikafu. Mushure mekuwana ruzivo rwese rwunodiwa, wezvekudya zvinovaka muviri anozokwanisa kugadzira chirongwa chekudzora uremu chakanyatsoenderana nezvinodiwa nemunhu wese.
Kuti uzive yako BMI uye unzwisise kuti zvakadii zvaunoda kuti uderedze huremu, isa data rako mu Calculator:
Izvo zvakakosha kuti panguva ye1000 koriori yekudya zvakare chengetedza kudya kwakaringana kwemvura, pakati pe1.5 kusvika 2 litita emvura pazuva, kana tii isina shuga. Uye zvakare, zvakakosha kuti udye ese maawa matatu, kudzivirira kunzara zvakanyanya pakudya kunotevera.
Sei kurasikirwa nehuremu nenzira ine hutano
Kuderedza uremu nenzira ine hutano zvakakosha kudya chikafu chakasiyana uye chakaringana. Nezve izvo, mamwe mazano akakosha anosanganisira:
- Gadzira matatu makuru ekudya uye maviri kana matatu ezvikafu zvishoma, uine zvidimbu zvidiki;
- Shandisa pakati pe3 kusvika ku5 servings yemichero uye / kana miriwo zuva nezuva;
- Deredza kudyiwa kwezvikafu zvakapfuma mushuga senge majezi ane maindasitiri, makuki, makeke, zvihwitsi, pakati pevamwe;
- Gadzirira chikafu chakakangwa, muchoto kana chiutsi, uchidzivirira kugadzirira nemafuta mazhinji;
- Dzivisa kudyiwa kwezvakakora zvine mafuta soseji, nyama tsvuku, yero chizi, sosi, chikafu chakagadzirwa, pakati pevamwe;
- Sarudza kudyiwa kwemukaka wakaomeswa uye zvigadzirwa.
Uye zvakare, kuita kwekuita muviri nguva dzose kunofanirwa kuitwawo, kanokwana katatu pasvondo kwemaminitsi makumi matatu kusvika makumi matanhatu. Kumwe kurovedza kunoratidzwa kune avo vanoda kudzikira kunosanganisira kushambira, kutamba, kumhanya kana kufamba. Ona gumi dzakanakisa kurovedza muviri kuti uderedze huremu.
Tarisa uone mamwe matipi akakosha ekuderedza nzara uye kuonda zviri nyore:
Zvinyorwa Zvitsva
Illinois Medicare Zvirongwa muna 2021
