Ukudla okune-3,000-Calorie: Izinzuzo, Ukuzuza isisindo, kanye nohlelo lokudla

-Delile

• Ngubani okufanele alandele i-3,000-calorie diet?
• Kungakusiza ukuthi ukhuluphale
• Kungani ungahle uthande ukukhuluphala
• Izinga eliphephile lokuzuza isisindo
• Ungakulandela kanjani ukudla okunempilo okunama-khalori angama-3,000
• Ukudla okufanele kudliwe, ukudla okufanele ukugweme
• Imenyu yesampula
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• ULwesihlanu
• Okubalulekile
• Ukulungiselela Ukudla: Inhlanganisela Yenkukhu Neveggie Nokufanisa

Ukudla okungama-khalori angu-2 000 kubhekwa njengokujwayelekile futhi kuhlangabezana nezidingo zokudla okunempilo kwabantu abaningi.

Kodwa-ke, ngokuya ngeleveli yakho yomsebenzi, usayizi womzimba, nezinhloso, ungadinga okuningi.

Lo mbhalo uxoxa ngakho konke odinga ukukwazi mayelana nokudla okungama-khalori angama-3,000, kufaka phakathi izizathu zokukulandela, yikuphi ukudla okufanele ukudle nokukhawulela, nohlelo lokudla lwesampula.

Ngubani okufanele alandele i-3,000-calorie diet?

Izidingo zakho zekhalori zansuku zonke zisuselwa ezicini eziningana, kufaka phakathi:

• Ubulili. Abesifazane ngokuvamile bashisa ama-calories aphansi ngo-5-10% kunamadoda anobude obufanayo ().
• Ubudala. Inani lamakhalori owashisayo ekuphumeni lehla ngeminyaka ().
• Ukuphakama. Uma umude, amakhalori amaningi owadingayo ukuze ugcine isisindo sakho.
• Umsebenzi. Ukuzivocavoca kanye nemisebenzi efana nomsebenzi wegceke kanye nokuzulazula kwandisa izidingo zekhalori ().

Amakhalori ansuku zonke adinga ukusukela kuma-calories ayi-1,600-2,400 ngosuku kwabesifazane abadala namakholori ayizi-2 000-3,000 emadodeni amadala, aneziphetho eziphansi zamabanga ezabantu abahleli phansi neziphetho eziphezulu zalabo abasebenzayo ().

Lezi zilinganiso zisuselwa ekulinganisweni kusetshenziswa ukuphakama okumaphakathi nesisindo esinempilo sabantu besifazane nabesilisa abadala. Owesifazane oyisithenjwa u-5'4 ”(163 cm) ubude futhi unesisindo esingamakhilogremu ayi-126 (57.3 kg), kanti indoda eyisethenjwa ingu-5'10” (178 cm) futhi inesisindo esingamakhilogremu angu-154 (70 kg).

Ngokuya ngosayizi womzimba wakho nezinga lomsebenzi, ungadinga ama-calories ayi-3,000 noma ngaphezulu ngosuku ukugcina isisindo somzimba wakho.

Yize abasubathi ngokuvamile banezidingo eziphakeme zekhalori kunomphakathi wonkana, abantu abanemisebenzi ebandayo ngokomzimba, njengezisebenzi zasepulazini kanye nabasebenza ekwakheni, bangadinga nenani eliphezulu lama-calories ukugcina isisindo sabo.

Ngakolunye uhlangothi, uma wenza ukuvivinya umzimba okulingene izinsuku ezimbalwa ngeviki kungekho okuncane okwenzayo phakathi, mhlawumbe awudingi lawo makhalori amaningi, ngoba ukuvivinya umzimba kushisa amakhalori ambalwa kakhulu kunalokho abantu abaningi abakucabangayo (,,)

Izici ezifana nobulili, ubudala, ukuphakama, nezinga lomsebenzi kuthonya ukuthi kufanele yini ulandele ukudla okungama-3,000-khalori.

Kungakusiza ukuthi ukhuluphale

Ngenkathi abantu abaningi behlose ukunciphisa isisindo, abanye bafuna ukusizuza.

Ukuzuza kwesisindo kwenzeka lapho uhlala usebenzisa amakhalori amaningi kunokushisa usuku ngalunye. Ngokuya ngezinga lomsebenzi wakho nosayizi womzimba, ama-calories angu-3,000 angaba makhulu kunezidingo zakho zamanje zekhalori, okubangele ukuthi ukhuluphale ().

Kungani ungahle uthande ukukhuluphala

Kunezizathu eziningana zokufuna ukukhuluphala.

Uma uhlukaniswa nesisindo esingaphansi kwesisindo ngokomzimba wakho we-mass index (BMI), umhlinzeki wakho wezokunakekelwa kwempilo noma usolwazi wezokudla obhalisiwe angancoma ukuthi ukhuluphale.

Ngenye indlela, uma ungumdlali, ungahle uthande ukukhuluphala - ngokufanele ngesimo semisipha - ukuze wenze kangcono emdlalweni wakho.

Ngokufanayo, uma ungumakhi womzimba noma ekufukuleni amandla, ungahle uthande ukuthola isisindo sokwanda kosayizi wamandla nezikhwepha.

Kwezinye izimo, ungaba nesimo sempilo esandisa izidingo zakho zekhalori, njengomdlavuza noma ukutheleleka, noma ukululama ekuhlinzweni okukhulu (,).

Izinga eliphephile lokuzuza isisindo

Ngenkathi izifundo ngesihloko zimbalwa, isilinganiso esamukelekayo sokuzuza isisindo singamakhilogremu angu-0.5-2 (0.2-0.9 kg) ngesonto (11).

Kodwa-ke, kubantu abanokungondleki okunzima, ukuzuza kwesisindo cishe kwamakhilogremu ama-4.4 (2 kg) ngesonto kufezwe ngokuphepha ().

Ukuzuza ngokushesha kwesisindo kungaholela emiphumeleni emibi engathandeki, njengokuqunjelwa, ukukhathazeka esiswini, nokugcina uketshezi. Uma ungumdlali, le miphumela emibi ingavimbela ukusebenza kwakho ngokuthinta kabi ukusebenza kwakho noma imikhuba ().

Ngaphezu kwalokho, ukuzuza kwesisindo ngokushesha kungakhuphula amazinga akho e-triglyceride, angakhuphula ubungozi besifo senhliziyo (,).

Ukuthi uthola isisindo ngokushesha kangakanani kuya ngokuthi mangaki amakhalori owadingayo ukuze ugcine isisindo sakho.

Uma ugcina isisindo sakho kuma-calories angu-2 000 ngosuku, uzothola isisindo ngokushesha okukhulu ekudleni kwama-khalori angu-3,000 kunomuntu ogcina isisindo sakhe kuma-calories angu-2 500 ngosuku.

Isibonelo, isifundo esisodwa samasonto ayisishiyagalombili sikhombisile ukuthi lapho abantu abangama-25 abaphilile bedla ama-calories angama-950 ngaphezulu kwezidingo zabo zekhalori lokugcina isisindo, bathola isilinganiso samakhilogremu ayi-11.7 (5.3 kg) - 7.7 amakhilogremu (3.5 kg) awo ayekhuluphele ( ).

Uma labo bahlanganyeli abafanayo bedla amakhalori angama-500 kuphela ngaphezu kwezidingo zabo zekhalori lesikhathi esifanayo, bangathola isisindo esincane kakhulu.

Kwabanye abantu, ikhalori elingu-3,000 lingakusiza ukhuluphale. Izinga elamukelekayo, eliphephile lokuzuza isisindo lingamakhilogremu angu-0.5-2 (0.2-0.9 kg) ngesonto.

Ungakulandela kanjani ukudla okunempilo okunama-khalori angama-3,000

Amakholori ekudleni kwakho avela kuma-macronutrients amathathu - ama-carbs, amafutha, namaprotheni.

Amaphrotheni nama-carbs ahlinzeka ngamakhalori amane ngegramu ngayinye, uma kuqhathaniswa nesishiyagalolunye ngamafutha.

Ama-Acceptable Macronutrient Distribution Ranges (ama-AMDR) asethwe yi-Institute of Medicine of the National Academies ancoma ukuthi abantu bathole (17):

• Ama-calories angu-45-65% avela kuma-carbs
• Ama-20-35% ama-calories awo kusuka emafutheni
• 10-35% wamakhalori awo avela kumaprotheni

Ishadi elingezansi lisebenzisa la maphesenti ekudleni okungama-3,000-khalori:

Uma kuhlanganiswe nokuqeqeshwa kokumelana, ukufakwa kwamaprotheni ekugcineni okuphezulu kwe-AMDR kubonisiwe ukunciphisa ukuzuza kwamafutha omzimba ngenxa yokudla ngokweqile kwekhalori nokwandisa ubukhulu bemisipha (,,).

Ukumelana nokuqeqeshwa kungakhuthaza ukuzuza kwemisipha esikhundleni sokuthola amafutha ekudleni okuphezulu kwekhalori ().

Sebenzisa amaprotheni azungeze ukusebenza kwakho, futhi uhlukaniswe ngokulinganayo kulo lonke usuku lwakho ukuthuthukisa ukubuyiswa kwemisipha nokukhula (,).

Ukufakwa okuphezulu kwamaprotheni okuhlanganiswe nokuqeqeshwa kokumelana kungasiza ekwenzeni ukwakheka komzimba wakho.

Ukudla okufanele kudliwe, ukudla okufanele ukugweme

Ukudla ama-calories ayi-3 000 ngosuku kusuka ekudleni okuphelele, okungacutshungulwa noma okucutshungulwa kancane, njengezithelo, imifino, okusanhlamvu okuphelele, amafutha anempilo, namaprotheni anciphile, kungaba yinselele.

Lokho kungenxa yokuthi lokhu kudla kuqukethe izakhi zomzimba eziningi kodwa ama-calories ambalwa ngokuqhathaniswa, okudinga ukuthi udle umthamo omkhulu kakhulu wokudla.

Ngakolunye uhlangothi, kungaba lula kakhulu ukusebenzisa ama-calories angu-3 000 ekudleni okucutshungulwe kakhulu, okufana nebhekoni, izipisi zamazambane, amaswidi, amakhukhi, okusanhlamvu okunoshukela, neziphuzo ezinoshukela, njengoba zimnandi kakhulu futhi zigcwele amakhalori.

Kodwa-ke, ngoba lokhu kudla okungenamsoco kuswela izakhamzimba ezibalulekile empilweni, kubalulekile ukuthola ama-calories amaningi ekudleni okuphelele okunomsoco, kufaka phakathi:

• Amaprotheni asuselwa ezilwaneni: i-salmon, inkukhu, i-turkey, i-bison, amaqanda aphelele, nokusikeka kwenkomo yenkomo, efana ne-flank noma i-sirloin steak
• Amaprotheni asuselwa ezitshalweni: i-tofu, i-edamame, i-tempeh, uphizi nama-chickpeas
• Izinhlamvu: i-oats, ilayisi, izinkwa, i-pastas ne-quinoa
• Ubisi: ubisi, i-cottage shizi, i-kefir, ne-yogurt yamaGrikhi.
• Amafutha namafutha: ama-alimondi, ama-walnuts, imbewu yefilakisi, uwoyela womnqumo, nama-nut butter njengamantongomane emvelo noma ibhotela le-alimondi
• Izithelo: ukwatapheya, amajikijolo, ama-apula, ubhanana, amapheya, amawolintshi, amagilebhisi, njll.
• Imifino: isikwashi, ubhatata, uphizi, i-kale, upelepele, i-zucchini, i-broccoli, utamatisi, ukholifulawa, njll.

Futhi, ama-powders amaprotheni, kufaka phakathi i-whey, i-casein, ne-powders esekwe ezitshalweni njengelayisi, i-soy, noma i-pea, angangezwa kuma-smoothies ukuthola okondla okunezakhamzimba kanye nekhalori.

Okokugcina, izithasiselo zokuzuza ngobuningi, okuvame ukuhlinzeka ngamakhalori ayi-1 000 ngokusebenza ngakunye, kuyindlela elula, kepha kungcono ukuhlangabezana nezidingo zakho zekhalori nezakhi zomzimba ngokudla kuqala.

Ukudla okuphekwe kahle, okunomsoco ukugwema noma ukukhawulela ekudleni kwama-khalori angu-3,000 kufaka:

• Ukudla okuthosiwe: Amafriji aseFrance, izindandatho ze-anyanisi, ama-donuts, imichilo yenkukhu, izinti zoshizi, njll.
• Ukudla okusheshayo: ama-tacos, ama-burger, i-pizza, izinja ezishisayo, njll.
• Ukudla neziphuzo ezinoshukela: isoda, uswidi, iziphuzo zezemidlalo, izimpahla ezibhakiwe ezinoshukela, itiye elenziwe ushukela, u-ayisikhilimu, iziphuzo zekhofi ezimnandi, njll.
• Ama-carbs acwengekile: amakhukhi, izipisi, okusanhlamvu okunoshukela, amakhekhe, njll.

Uma iningi lokudla kwakho liqukethe ukudla okuphelele, okunomsoco, ungakujabulela ukuphatha kwakho okuthandayo ngokulinganisela.

Qiniseka ukuthi iningi lama-calories akho avela ekudleni okucutshungulwe kancane, okunomsoco nokugcina amaswidi nokudla okungenamsoco ukwelashwa kwesinye isikhathi.

Imenyu yesampula

Nakhu ukuthi izinsuku ezi-5 ekudleni okunama-khalori angu-3,000 zingabukeka kanjani.

UMsombuluko

• Ukudla kwasekuseni: 1 inkomishi (80 amagremu) yama-oats anenkomishi eyi-1 (240 ml) yobisi noma yobisi olusekelwe ezitshalweni, ibhanana eli-1 elisikiwe, no-2 wezipuni (33 amagremu) webhotela lamantongomane
• Umthamo: ukuhlanganiswa komkhondo okwenziwe ngenkomishi e-1 (80 amagremu) okusanhlamvu owomile, inkomishi ye-1/4 (amagremu angama-30) we-granola, inkomishi ye-1/4 (amagremu angama-34) wezithelo ezomisiwe, namantongomane angama-20
• Isidlo sasemini: 1 inkomishi (100 gram) yespaghetti enezinkomishi ezi-3/4 (183 amagremu) katamatisi isosi kanye nama-ounces amane (112 amagremu) wenkomo yenkomo ephekiwe, kanye no-1 isinkwa esiphakathi nesipuni esingu-1 (14 amagremu) webhotela
• Umthamo: 1 inkomishi (226 amagremu) we-cottage shizi kanye ne-1/2 indebe (70 amagremu) ama-blueberries
• Isidlo sakusihlwa: Ama-ounces amane (110 amagremu) esalmon, 1 inkomishi (100 amagremu) erayisi elinsundu, nemikhonto engu-5 yokudla

NgoLwesibili

• Ukudla kwasekuseni: i-smoothie eyenziwe ngezinkomishi ezi-2 (480 ml) zobisi noma ubisi olusekelwe ezitshalweni, 1 inkomishi (227 amagremu) yeyogathi, 1 inkomishi (140 amagremu) ama-blueberries, nezipuni ezimbili (33 amagremu) webhotela le-alimondi
• Umthamo: Ibha yegranola engu-1, ucezu lwesithelo kanye nezicucu ezi-2 zeshizi yezintambo
• Isidlo sasemini: Isamentshisi elingamasentimitha ayi-12 elinezinyama, ushizi nemifino enama-ounces amathathu (ama-gramu angama-85) wezinqathe zomntwana, izipuni ezi-2 (amagremu angama-28) we-hummus, nezincezu zama-apula ohlangothini
• Umthamo: U-1 we-whey protein powder oxutshwe enkomishini e-1 (240 ml) yobisi noma ubisi olususelwa ezitshalweni
• Isidlo sakusihlwa: I-4-ounce (113-gram) i-sirloin steak, amazambane abhakiwe aphakathi nendawo (173-gram) nge-isipuni esingu-1 (14 amagremu) webhotela, no-1 inkomishi (85 amagremu) we-broccoli

NgoLwesithathu

• Ukudla kwasekuseni: Ama-waffle amathathu kakolweni anezipuni ezimbili (33 amagremu) webhotela lamantongomane, i-orange eyodwa, nezinkomishi ezi-2 (480 ml) zobisi noma ubisi olusekelwe ezitshalweni
• Umthamo: 1 ibha yegranola esekwe kumantongomane no-ounce (28 amagremu) wama-alimondi
• Isidlo sasemini: I-6-ounce (i-170-gram) i-90% -lean burger ebhokisini likakolweni ogcwele ngocezu lwotamatisi no-ulethisi ongu-1, kanye nenkomishi engu-1/2 (86 amagremu) wamazambane athosiwe aphekwe ngamafutha omnqumo
• Umthamo: 1 inkomishi (227 amagremu) ye-yogurt yamaGrikhi nenkomishi eyi-1 (140 amagremu) ama-strawberry
• Isidlo sakusihlwa: 4-ounce (112-gram) inkukhu yebele, 1/2 inkomishi (84 amagremu) we-quinoa, kanye nezinkomishi eziyi-1/3 (85 amagremu) kophizi weshukela

ULwesine

• Ukudla kwasekuseni: I-omelet yamaqanda ama-3 eno-anyanisi osikiwe, upelepele obomvu nohlaza okotshani, ne-1/4 inkomishi (28 amagremu) koshizi osikiwe onezinkomishi ezi-2 (480 ml) zobisi noma ubisi olusekelwe ezitshalweni
• Umthamo: Izipuni ezi-2 (33 amagremu) webhotela lamantongomane nebhanana eli-1 kocezu lwesinkwa sikakolweni siphelele
• Isidlo sasemini: Ama-ounces angu-8 (226 amagremu) wezinhlamvu ze-tilapia, i-1/4 inkomishi (amagremu angama-32) ama-lentils, nesaladi enenkomishi ye-1/4 (30 amagremu) ama-walnuts
• Umthamo: Amaqanda ayi-2 asikiwe, abilisiwe aphezu kwesaladi eluhlaza ehlanganisiwe
• Isidlo sakusihlwa: I-turkey chili eyenziwe nge-turkey yebele engu-4-ounce (114-gram), u-anyanisi oqoshiwe, u-garlic, isilimo esidliwayo esinamagatsha anamanzi, nopelepele omnandi, inkomishi engu-1/2 (123 amagremu) yamatamatisi asemathinini, no-1/2 inkomishi (120 amagremu) kabhontshisi we-cannellini, ofakwe ngekomishi le-1/4 (amagremu angama-28) woshizi osikiwe. Faka i-oregano, amaqabunga e-bay, i-chili powder ne-cumin njengoba ufisa ukunambitha.

ULwesihlanu

• Ukudla kwasekuseni: Amaqanda ama-3 aphelele, i-apula eli-1, nenkomishi eyodwa (80 amagremu) ka-oatmeal eyenziwe ngenkomishi eyi-1 (240 ml) yobisi noma yobisi olususelwa ezitshalweni
• Umthamo: 1 inkomishi (226 amagremu) ye-yogurt engenalutho ne-1/4 indebe (30 amagremu) we-granola kanye ne-1/2 indebe (70 amagremu) ama-raspberries
• Isidlo sasemini: 6-ounce (168-gram) inkukhu yebele, 1 amazambane amnandi, 151-gram, ubhatata, inkomishi 3/4 (85 amagremu) kabhontshisi oluhlaza, no-ounce (28 amagremu) wamantongomane
• Umthamo: 1/2 indebe (130 amagremu) ama-chickpeas aphezu kwemifino
• Isidlo sakusihlwa: isitsha se-burrito esinama-ounces ayi-170 (ama-gram ayi-170) we-sirloin steak oqoshiwe, 1/2 inkomishi (130 amagremu) kabhontshisi omnyama, 1/2 inkomishi (90 amagremu) welayisi elinsundu, 1 inkomishi (amagremu angama-35) kaletisi ne-spinach, nezipuni ezi-2 (16 amagremu) we-salsa

Le khalori engu-3,000, imenyu yezinsuku eziyisi-5 yesampula ifaka izinhlobo ezahlukahlukene zokudla okunomsoco, njengamaprotheni anciphile, amafutha anempilo, izithelo nemifino.

Okubalulekile

Ngokuya ngezici eziningana, kufaka phakathi ileveli yomsebenzi wakho nosayizi womzimba, ukudla okungama-3,000-khalori kungakusiza ugcine noma ukhuluphale.

Ukudla okuphelele, okungacutshungulwa noma okucutshungulwe kancane, njengezithelo, imifino, okusanhlamvu okuphelele, amafutha anempilo, namaprotheni anciphile kufanele kube yiningi lokudla kwakho - uma kungenjalo konke.

Ngakolunye uhlangothi, ukudla okucutshungulwe kakhulu okufana ne-bacon, ama-chips amazambane, amaswidi, amakhukhi, okusanhlamvu okunoshukela, neziphuzo ezinoshukela kufanele kulinganiselwe.

Ukulungiselela Ukudla: Inhlanganisela Yenkukhu Neveggie Nokufanisa