Ukudla Okungama-Kalori Ama-2,000: Uhlu Lokudla kanye noHlelo Lokudla

-Delile

• Kungani ama-calories ayi-2 000 evame ukubhekwa njengejwayelekile
• Kungani izidingo zekhalori zingafani
• Ngabe i-2,000-calorie diet ingasiza ekunciphiseni isisindo?
• Ukudla okufanele kudliwe
• Ukudla okufanele sikugweme
• Uhlelo lokudla lwesampula
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• ULwesihlanu
• Okubalulekile
• Ukulungiselela Ukudla: Inhlanganisela Yenkukhu Neveggie Nokufanisa

Ukudla okungama-khalori angu-2 000 kubhekwa njengokujwayelekile kubantu abadala abaningi, njengoba le nombolo ithathwa njengeyenele ukuhlangabezana nezidingo zamandla nezakhi zabantu abaningi.

Le ndatshana ikutshela konke odinga ukukwazi mayelana nokudla okungama-khalori ayizinkulungwane ezimbili, kufaka phakathi ukudla okufanele kukufake futhi kukugwebe, kanye nohlelo lokudla lwesampula.

Kungani ama-calories ayi-2 000 evame ukubhekwa njengejwayelekile

Yize izidingo zokudla okunempilo zihluka ngazinye, ama-calories ayi-2 000 abhekwa njengamazinga ajwayelekile.

Le nombolo isuselwa ezidingweni zokudla okunomsoco zabantu abaningi abadala futhi isetshenziselwe ukuhlelela ukudla ngokusho kweMihlahlandlela Yezokudla ka-2015-2020 ().

Ngokwengeziwe, isetshenziswa njengebhentshimakhi ukudala izincomo kumalebula okunomsoco ().

Empeleni, wonke amalebula okunomsoco aqukethe umusho othi: “Amaphesenti ama-Daily Value asuselwa ekudleni okungama-khalori angu-2 000. Izindinganiso Zakho Zansuku zonke zingaba ngaphezulu noma ngaphansi kuye ngezidingo zakho zekhalori ”().

Ngenxa yalezi zindinganiso zansuku zonke, abathengi bangaqhathanisa, ngokwesibonelo, inani lamafutha e-sodium nagcweleyo ekudleni okunikeziwe kumazinga aphezulu anconyiwe nsuku zonke.

Kungani izidingo zekhalori zingafani

Amakholori ahlinzeka umzimba wakho ngamandla awadingayo ukuxhasa impilo ().

Ngoba umzimba wonke umuntu nendlela yakhe yokuphila ihlukile, abantu banezidingo ezahlukahlukene zekhalori.

Ngokuya ngezinga lomsebenzi, kulinganiselwa ukuthi abesifazane abadala badinga amakholori ayi-1,600-2,400 ngosuku, uma kuqhathaniswa nama-calories ayi-2 000-3,000 wamadoda amadala ().

Kodwa-ke, izidingo zekhalori ziyahlukahluka kakhulu, abanye abantu bedinga ngaphezulu noma ngaphansi kwama-calories ayi-2 000 ngosuku.

Ngokwengeziwe, abantu abasezikhathini zokukhula, njengabesifazane abakhulelwe nentsha, bavame ukudinga ngaphezu kwama-calories ayi-2 000 ngosuku.

Lapho inani lamakhalori owashisayo likhulu kunenombolo oyidlayo, kwenzeka ukushiyeka kwekhalori, okungahle kube nomphumela wokwehla kwesisindo.

Ngakolunye uhlangothi, ungathola isisindo uma usebenzisa ama-calories amaningi kunalawo owashisayo. Ukugcinwa kwesisindo kwenzeka lapho zombili izinombolo zilingana.

Ngakho-ke, kuya ngezinhloso zakho zesisindo nezinga lomsebenzi, inani elifanele lama-khalori okufanele uwasebenzise liyahluka.

Umuntu omdala ngokwesilinganiso udinga cishe ama-calories angama-2 000 ngosuku. Noma kunjalo, izincomo zekhalori ngazinye zincike ezintweni eziningi, njengosayizi wakho, ubulili, izinga lokuzivocavoca, izinhloso zesisindo, nempilo yonke.

Ngabe i-2,000-calorie diet ingasiza ekunciphiseni isisindo?

Ukulandela ukudla okungama-khalori angu-2 000 kungasiza abanye abantu ukunciphisa umzimba. Ukusebenza kwayo ngale njongo kuncike kubudala bakho, ubulili, ubude, isisindo, ileveli yomsebenzi, kanye nezinhloso zokwehlisa isisindo.

Kubalulekile ukuthi wazi ukuthi ukulahleka kwesisindo kuyinkimbinkimbi kakhulu kunokumane unciphise ukungena kwakho kwekhalori. Ezinye izinto ezithinta ukulahleka kwesisindo zifaka imvelo yakho, izici zezenhlalo, kanye namathumbu akho egciwane (,).

Lokho kusho, ukuvinjelwa kwekhalori kungenye yezinhloso ezinkulu ekuvimbeleni nasekukhululeni ukukhuluphala (,).

Isibonelo, uma unciphisa ukudla kwakho kwansuku zonke kwekhalori kusuka ku-2,500 kuya ku-2,000, kufanele ulahle iphawundi elilodwa (0.45 kg) ngeviki elingu-1, njengoba ama-calories ayi-3 500 (amakhalori angu-500 alondolozwe ngaphezu kwezinsuku eziyi-7) yinani elilinganiselwe lamakhalori ku-1 pounds lomzimba amafutha (,).

Ngakolunye uhlangothi, ukudla okungama-khalori angu-2 000 kungadlula izidingo zekhalori zabanye abantu, okungahle kube nomphumela wokuzuza isisindo.

Yize izidlo ezinamakhalori angu-2 000 zinamandla okusiza ekunciphiseni isisindo, kubalulekile ukuvumelanisa ukudla kwakho nezidingo zakho ngazinye, njengoba izidingo zekhalori ziyehluka ngokuya ngezici eziningi.

Ukudla okufanele kudliwe

Ukudla okunomsoco, okunempilo kubandakanya ukudla okuningi okuphelele, okungalungiswa.

Lapho okuvela khona amakhalori akho kubaluleke njengokuthi udla amakhalori amangaki.

Yize kubalulekile ukuqinisekisa ukuthi uthola ama-carbs anele, amaprotheni, namafutha, ukugxila kokudla kunama-macronutrients kungasiza kakhulu ekwakheni ukudla okunempilo ().

Esidlweni ngasinye, kufanele ugxile kumaprotheni asezingeni eliphakeme nokudla okune-fiber eningi, njengezithelo, imifino, nokusanhlamvu okuphelele.

Ngenkathi ungakwazi ukuzitika kwesinye isikhathi, indlela odla ngayo kufanele ikakhulukazi ibe nezinhlobo zokudla ezilandelayo:

• Izinhlamvu eziphelele: irayisi elinsundu, i-oats, i-bulgur, i-quinoa, i-farro, amabele, njll.
• Izithelo: amajikijolo, amapentshisi, ama-apula, amapheya, amakhabe, ubhanana, amagilebhisi, njll.
• Imifino engekho isitashi: i-kale, isipinashi, upelepele, i-zucchini, i-broccoli, i-bok choy, i-chard yaseSwitzerland, utamatisi, ukholifulawa, njll.
• Imifino enesitashi: ibutternut squash, ubhatata, isikwashi sasebusika, amazambane, uphizi, ukhova, njll.
• Imikhiqizo yobisi: i-yogurt ehlanzekile noma egcwele egcwele, i-kefir, kanye noshizi ogcwele amafutha.
• Ukudla okunomsoco: turkey, inkukhu, inyama yenkomo, iwundlu, inyathi, inyama yenkonyana, njll.
• Amantongomane, ama-nut butter, nembewu: ama-alimondi, ama-cashews, amantongomane ama-macadamia, ama-hazelnuts, imbewu ye-sunflower, amantongomane kaphayini nama-butter butter wemvelo
• Inhlanzi nokudla kwasolwandle: i-tuna, i-salmon, i-halibut, i-scallops, izimbaza, izimbaza, imfanzi, njll.
• Imidumba: izinkukhu, ubhontshisi omnyama, ubhontshisi we-cannellini, ubhontshisi wezinso, udali, njll.
• Amaqanda: ama-organic, amaqanda aphelele aminyene kunempilo futhi anomsoco kakhulu
• Amaprotheni asuselwa ezitshalweni: tofu, edamame, tempeh, seitan, amaprotheni asekelwe ezitshalweni, njll.
• Amafutha aphilile: ukwatapheya, uwoyela kakhukhunathi, uwoyela we-avocado, u-olive, njll.
• Izinongo: ujinja, i-turmeric, upelepele omnyama, upelepele obomvu, i-paprika, isinamoni, i-nutmeg, njll.
• Amakhambi: iparsley, basil, idill, cilantro, oregano, rosemary, tarragon, njll.
• Iziphuzo ezingenayo ikhalori: ikhofi elimnyama, itiye, amanzi akhanyayo, njll.

Ucwaningo lukhombisa ukuthi ukwengeza umthombo wamaprotheni ekudleni nasekudleni okulula kungasiza ukukhuthaza imizwa yokugcwala futhi kusize ukwehlisa isisindo kanye nokugcinwa (,,).

Ngokwengeziwe, ukuqapha ukudla kwakho kwe-carb nokukhetha izinhlobo ezifanele ze-carbs kungasiza ngokulondolozwa kwesisindo.

Kubalulekile ukuthi udle izinhlobo ezahlukahlukene zokudla okuphelele, okungalungiswa - hhayi nje ukuhlangabezana nezidingo zakho zokudla okunempilo kepha futhi nokufeza nokugcina isisindo esinempilo nokukhuthaza impilo efanelekile.

Ukudla okunomsoco, okunempilo kufanele kube nokudla okuhlukahlukene okuphelele, okungalungisiwe, kufaka phakathi izithelo eziningi, imifino, amaprotheni anciphile, imidumba, okusanhlamvu okuphelele, namafutha anempilo.

Ukudla okufanele sikugweme

Kungcono ukugwema ukudla okunikeza inani elincane lokudla okunempilo - okwaziwa nangokuthi "ama-calories angenalutho." Lokhu ngokuvamile kungukudla okunama-calories amaningi noshukela ongeziwe okwamanje onomsoco omncane).

Nalu uhlu lokudla okufanele ukuvika noma ukukhawulela kunoma yikuphi ukudla okunempilo, ngaphandle kwezidingo zakho zekhalori:

• Ushukela owengeziwe: i-agave, izimpahla ezibhakiwe, u-ayisikhilimu, uswidi, njll. - nciphisa ushukela ongeziwe ube ngaphansi kuka-5-10% wama-calories akho ()
• Ukudla okusheshayo: Amafriji aseFrance, izinja ezishisayo, i-pizza, ama-nuggets ezinkukhu, njll.
• Ama-carbs asetshenzisiwe futhi acwengekile: ama-bagel, isinkwa esimhlophe, ama-crackers, amakhukhi, ama-chips, okusanhlamvu okunoshukela, i-pasta ebhokisini, njll.
• Ukudla okuthosiwe: Amafriji aseFrance, inkukhu ethosiwe, ama-donuts, ama-chips amazambane, inhlanzi namachips, njll.
• Iziphuzo ezinoshukela kanye noshukela: iziphuzo zezemidlalo, amajusi anoshukela, ama-soda, isibhakela sezithelo, iziphuzo zetiye neziphuzo zekhofi, njll.
• Ukudla nokudla okunamafutha amancane: i-ayisikhilimu yokudla, ukudla okulula okubhokisiwe ekudleni, ukudla okuhlanganisiwe nokuqandisiwe, namaswidi okufakelwa, afana ne-Sweet n ’Low, njll.

Yize iningi lokudla kwakho kufanele libe nokudla okuphelele, okungalungiswa, kulungile ukuzitika ngokudla okungenampilo ngezikhathi ezithile.

Kodwa-ke, ukudla njalo ukudla kulolu hlu kungahle kungabi yingozi empilweni yakho kepha futhi kubambezele noma kuvimbele ukwehla kwesisindo noma kuphazamise nemizamo yakho yokulungisa isisindo.

Kungcono ukugwema noma ukunciphisa ukudla okungenamsoco omncane, njengokudla okuthosiwe, ama-carbs acwengekile, kanye neziphuzo ezinoshukela neziphuzo.

Uhlelo lokudla lwesampula

Nalu uhlelo lokudla lwesampula lwezinsuku ezingu-5 olunempilo olunama-calories acishe abe ngu-2 000 ngosuku.

Isidlo ngasinye siqukethe cishe ama-calories angama-500 nesidlo ngasinye cishe ama-calories ayi-250 ().

UMsombuluko

Ukudla kwasekuseni: i-omelet yemifino

• Amaqanda ama-2
• 1 inkomishi (20 amagremu) wesipinashi
• 1/4 indebe (24 amagremu) wamakhowe
• 1/4 indebe (23 amagremu) we-broccoli
• 1 inkomishi (205 amagremu) amazambane obisi asikiwe
• Isipuni esingu-1 (15 ml) samafutha omnqumo

Isinongo: i-apula nebhotela lamantongomane

• 1 i-apula eliphakathi
• 2 wezipuni (32 amagremu) webhotela lamantongomane

Isidlo sasemini: Amaphakethe we-tuna pita

• I-1 pita kakolweni ophelele
• Ama-ounces ama-5 (ama-gram ayi-140) we-tuna ekheniwe
• u-anyanisi obomvu oqoshiwe nesilimo esidliwayo esinamagatsha anamanzi
• 1/4 ukwatapheya
• Isipuni esingu-1 (9 amagremu) we-feta cheese oshubile

Isnack: ushizi namagilebhisi

• Ama-ounces amabili (ama-56 amagremu) koshizi we-cheddar
• 1 inkomishi (92 amagremu) wamagilebhisi

Isidlo sakusihlwa: i-salmon enemifino kanye nelayisi lasendle

• Ama-ounces ama-5 (ama-gram ayi-140) esalmon ebhakwe
• 2 wezipuni (30 ml) kawoyela womnqumo
• 1/2 indebe (82 amagremu) welayisi lasendle eliphekiwe
• 1 inkomishi (180 amagremu) we-asparagus eyosiwe
• 1 inkomishi (100 amagremu) yesitshalo seqanda esosiwe

NgoLwesibili

Ukudla kwasekuseni: ibhotela lamantongomane kanye nesinkwa sikabhanana

• Izingcezu ezi-2 zesinkwa esigcwele okusanhlamvu
• 2 wezipuni (amagremu angama-32) webhotela le-alimondi
• Ubhanana osikiwe ongu-1
• isinamoni ukufafaza ngaphezulu

Isnack: amandla smoothie

• Indebe ye-3/4 (i-180 ml) yobisi olungenashukela, olungenalo ubisi
• 1 inkomishi (20 amagremu) wesipinashi
• I-1 scoop (42 amagremu) we-protein-based powder powder
• 1 inkomishi (123 amagremu) ama-blueberries afriziwe
• Isipuni esingu-1 (14 amagremu) wembewu ye-hemp

Isidlo sasemini: isaladi le-avocado-tuna

• 1/2 ukwatapheya
• Ama-ounces ama-5 (ama-gram ayi-140) we-tuna ekheniwe
• 1/2 indebe (75 amagremu) yamatamatisi e-cherry
• 2 izinkomishi (100-140 amagremu) zemifino exubile

Isidlo sasemini: ubhontshisi omnyama namazambane ama-burrito

• 1 i-tortilla kakolweni ephelele
• Indebe ye-1/4 (amagremu angama-41) welayisi eliphekiwe elinsundu
• 1/2 indebe (102 amagremu) wamazambane aphekiwe
• 1/4 indebe (50 amagremu) kabhontshisi omnyama
• 2 wezipuni (30 amagremu) we-salsa

Snack: imifino kanye ne-hummus

• isanqante esisha kanye nezinti zesilimo esidliwayo esinamagatsha anamanzi
• 2 wezipuni (30 amagremu) we-hummus
• 1/2 isinkwa sikapita sikakolweni ophelele

Isidlo sakusihlwa: inkukhu ne-broccoli stir-fry

• Ama-ounces ama-5 (140 amagremu) enkukhu
• 2 izinkomishi (176 amagremu) we-broccoli
• 1/2 indebe (82 amagremu) welayisi eliphekiwe elinsundu
• igalikhi entsha nojinja
• Isipuni esingu-1 (15 ml) se-soy sauce

NgoLwesithathu

Ukudla kwasekuseni: i-parfait ye-berry yogurt

• Ama-ounces ayi-7 (200 amagremu) we-yogurt ecacile yamaGrikhi
• 1/2 indebe (74 amagremu) ama-blueberries amasha
• 1/2 indebe (76 amagremu) ama-strawberry asikiwe
• 1/4 indebe (30 amagremu) wegranola

Isnack: banana nebhotela le-alimondi

• Ubhanana o-1
• Izipuni eziyi-1/2 (24 amagremu) webhotela le-alimondi

Isidlo sasemini: ama-noodle wamantongomane ane-tofu nophizi

• Indebe ye-3/4 (132 amagremu) yama-noodle erayisi aphekiwe
• Ama-ounces ama-5 (141 amagremu) we-tofu
• 1/2 indebe (125 amagremu) kophizi
• Isipuni esingu-1 (16 amagremu) webhotela wamantongomane akhilimu
• 2 amathisipuni (10 amagremu) we-tamari noma i-soy sauce
• 1/2 isipuni (2 amagremu) weSriracha
• 2 amathisipuni (14 amagremu) oju
• ujusi we-1/2 lime

Isnack: ibha yamaprotheni

• Bheka imigoqo equkethe cishe ama-calories ayi-200-250 anama-gram angaphansi kuka-12 kashukela kanye nama-gramu ayi-5 we-fiber.

Isidlo sakusihlwa: ama-tacos enhlanzi

• Ama-tortilla angu-3 ommbila
• Ama-ounces ama-6 (ama-gram angu-170) we-cod eyosiwe
• 1/2 ukwatapheya
• 2 wezipuni (34 amagremu) we-pico de gallo

ULwesine

Ukudla kwasekuseni: i-toast ye-avocado eneqanda

• 1/2 ukwatapheya
• Izingcezu ezi-2 zesinkwa sikakolweni ophelele
• Isipuni esingu-1 (15 ml) samafutha omnqumo
• 1 iqanda

Isinongo: I-yogurt yamaGrikhi enezitrobheni

• Ama-ounces ayi-7 (200 amagremu) we-yogurt ecacile yamaGrikhi
• Indebe ye-3/4 (125 amagremu) ama-strawberry asikiwe

Isidlo sasemini: i-quinoa nemifino exubile nenkukhu eyosiwe

• 1/2 indebe (93 amagremu) wequinoa ephekiwe
• Ama-ounces ama-5 (142 amagremu) enkukhu eyosiwe
• Isipuni esingu-1 (15 ml) samafutha omnqumo
• 1 inkomishi (180 amagremu) yemifino exubile, engeyona yesitashi

Isinongo: ushokoledi omnyama nama-alimondi

• Izikwele ezi-2 (21 amagremu) kashokolethi omnyama
• Ama-alimondi ayi-15–20

Isidlo sakusihlwa: upelepele wemifino

• 1/2 indebe (121 amagremu) katamatisi osethinini, ochotshoziwe
• 1/2 indebe (130 amagremu) kabhontshisi wezinso
• 1/2 indebe (103 amagremu) wesikwashi se-butternut
• 1/2 indebe (75 amagremu) wommbila ophekiwe ophekiwe
• 1/4 indebe (28 amagremu) anyanisi omhlophe oqoshiwe
• 1/4 wepelepele we-jalapeno

ULwesihlanu

Ukudla kwasekuseni: i-oatmeal enezimbewu nezithelo ezomisiwe

• Izinkomishi ezi-1/2 (80 amagremu) ama-oats anqunywe ngensimbi
• Isipuni esingu-1 (14 amagremu) wembewu ye-hemp
• Isipuni esingu-1 (12 amagremu) wembewu yefilakisi
• 2 wezipuni (20 amagremu) ama-cherry omisiwe

Isinongo: upelepele wensimbi kanye nezaqathe ezine-guacamole

• 1/2 pepper pepper, uthathe imichilo
• 1 inkomishi yezinti zesanqante
• 4 wezipuni (60 amagremu) we-guacamole

Isidlo sasemini: ukugoqa imifino kanye ne-mozzarella

• 1 i-tortilla kakolweni ephelele
• 1/2 indebe (60 amagremu) kapelepele obomvu owosiwe
• Izingcezu ezi-5 (amagremu angama-42) we-zucchini owosiwe
• Ama-ounces ama-3 (ama-gramu ayi-84) we-mozzarella entsha

Isnack: chia pudding ngobhanana

• Ama-ounces ama-5 (ama-gram angu-170) we-chia pudding
• 1/2 kabhanana osikiwe

Isidlo sakusihlwa: i-pasta ene-pesto, uphizi, kanye nezimfanzi

• 2 wezipuni (30 amagremu) we-pesto
• 1/2 indebe (42 amagremu) kakolweni ophelele noma okombala onsundu welayisi
• Ama-ounces ama-6 (170 amagremu) wezimfanzi
• 1/2 indebe (80 amagremu) kophizi
• Isipuni esingu-1 (5 amagremu) woshizi ogayiwe weParmesan

Ukudla okunempilo futhi okunomsoco omuhle kungaba kokubili okumnandi futhi okunomsoco. Le menyu yesampula yamakhalori angu-2 000 iqukethe ukudla okunokudla okuphelele, okungalungisiwe. Futhi, icebile nge-fiber, amaprotheni, izithelo, imifino, namafutha enempilo.

Ngokuhlela nokulungiselela okuncane, ukuthola ukudla okunomsoco kungaba lula. Futhi, kungenzeka ukuthola ukudla okufanayo okufanayo lapho udla ngaphandle.

Noma kunjalo, kuvame ukuba lula ukwenza ukukhetha okunempilo nokulawula osayizi bezingxenye lapho ulungisa ukudla kwakho ekhaya kusuka kwizithako ezintsha.

Ukudla okungama-khalori angu-2 000 kufanele kube nokudla okuphelele, okungalungiswa futhi kucebe ngezithelo, imifino, amaprotheni, okusanhlamvu okuphelele, namafutha anempilo. Ukuhlela nokulungisa ukudla kwakho kwenza kube lula ukudla ukudla okunempilo, okunempilo.

Okubalulekile

Ukudla okungama-khalori angu-2 000 kuhlangabezana nezidingo zabantu abaningi abadala.

Noma kunjalo, izidingo zomuntu ngamunye ziyahlukahluka kuye ngeminyaka yakho, ubulili, isisindo, ubude, izinga lomsebenzi, kanye nezinhloso zesisindo.

Njenganoma ikuphi ukudla okunempilo, ukudla okungama-khalori angu-2 000 kufanele kufaka ukudla okuphelele, okungalungisiwe njengomkhiqizo omusha, amaprotheni, namafutha anempilo.

Ukulungiselela Ukudla: Inhlanganisela Yenkukhu Neveggie Nokufanisa