Ukutya okungama-2,000-khalori: Uluhlu lokutya kunye nesiCwangciso sokutya

Umxholo

• Kutheni iikhalori ezingama-2 000 zihlala zithathwa njengesiqhelo
• Kutheni iimfuno zekhalori zahlukile
• Ngaba ukutya okungama-2,000-khalori kunokunceda ukunciphisa umzimba?
• Ukutya ukutya
• Ukutya okumele kukuphephe
• Isicwangciso sesidlo
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• Umgca wezantsi
• Ukulungiselela isidlo: Umxube wenkukhu kunye neVeggie kunye noMdlalo

Ukutya okunama-2,000 eekhalori kuthathwa njengesiqhelo kubantu abadala, njengoko eli nani lithathwa njengelingeneyo ukuhlangabezana namandla neemfuno zezondlo zabantu.

Eli nqaku likuxelela yonke into oyifunayo malunga nokutya okuneekhalori ezingama-2 000, kubandakanya ukutya ukubandakanya kunye nokuphepha, kunye nesampulu yesicwangciso sesidlo.

Kutheni iikhalori ezingama-2 000 zihlala zithathwa njengesiqhelo

Nangona iimfuno zesondlo ziyahluka ngokwahlukeneyo, iikhalori ezingama-2 000 zihlala zithathwa njengesiqhelo.

Eli nani lisekwe kwiimfuno zesondlo esiqikelelweyo kuninzi lwabantu abadala kwaye zisetyenziselwa iinjongo zokucwangciswa kwesidlo ngokweZikhokelo zeZidlo ze-2015-2020 ().

Ukongeza, isetyenziswa njengebhentshi ukwenza izindululo kwiilebhile zesondlo ().

Ngapha koko, zonke iilebhile zesondlo ziqulathe eli binzana: “Ipesenti yeXabiso lemihla ngemihla isekwe kukutya okungama-2,000 eekhalori. Amaxabiso emihla ngemihla anokuba phezulu okanye asezantsi ngokuxhomekeke kwiimfuno zakho zekhalori ”().

Ngenxa yolu xabiso lwemihla ngemihla, abathengi banokuthelekisa, umzekelo, iimali zesodiyam kunye namafutha agcweleyo kukutya okunikiweyo ukuya kumanqanaba aphezulu acetyiswayo emihla ngemihla.

Kutheni iimfuno zekhalori zahlukile

Iikhalori zinika umzimba wakho amandla owadingayo ukugcina ubomi ().

Ngenxa yokuba wonke umzimba kunye nendlela yokuphila yahlukile, abantu baneemfuno zekhalori ezahlukeneyo.

Kuxhomekeke kwinqanaba lomsebenzi, kuqikelelwa ukuba abantu abadala ababhinqileyo bafuna i-1,600-2,400 yeekhalori ngemini, xa kuthelekiswa ne-2,000-3,000 yeekhalori zamadoda amadala ().

Nangona kunjalo, iimfuno zekhalori ziyahluka kakhulu, abanye abantu bafuna ngaphezulu okanye ngaphantsi kwama-2,000 eekhalori ngosuku.

Ukongeza, abantu abakumaxesha okukhula, njengabafazi abakhulelweyo nakwishumi elivisayo, bahlala befuna ngaphezulu kweekhalori ezingama-2 000 ngosuku.

Xa inani leekhalori ozitshisayo likhulu kunenani olisebenzisayo, ukusilela kwekhalori kuyenzeka, okunokubangela ukunciphisa umzimba.

Ngokuchaseneyo, unokufumana ubunzima xa usitya iikhalori ezingaphezulu kokutsha. Ukugcina ubunzima kwenzeka xa omabini amanani elingana.

Ke ngoko, kuxhomekeke kwiinjongo zakho zobunzima kunye nenqanaba lomsebenzi, inani elifanelekileyo leekhalori omele ulisebenzise liyahluka.

Umndilili wabantu abadala ufuna malunga ne-2,000 yeekhalori ngosuku. Nangona kunjalo, izindululo zekhalori nganye zixhomekeka kwizinto ezininzi, ezinje ngobungakanani bakho, isini, inqanaba lokuzilolonga, iinjongo zobunzima, kunye nempilo iyonke.

Ngaba ukutya okungama-2,000-khalori kunokunceda ukunciphisa umzimba?

Ukulandela ukutya okunama-2,000 eekhalori kunokunceda abanye abantu ukuba banciphise umzimba. Ukusebenza kwayo ngenxa yesi sizathu kuxhomekeke kubudala bakho, isini, ubude, ubunzima, inqanaba lomsebenzi, kunye neenjongo zokuphulukana nobunzima.

Kubalulekile ukuba uqaphele ukuba ukulahleka kwesisindo kunzima kakhulu kunokunciphisa ukutya kwakho kwekhalori. Ezinye izinto ezichaphazela ukwehla kobunzima zibandakanya okusingqongileyo, iimeko zentlalo noqoqosho, kunye ne-gut gut bacteria (,).

Oko kwathethi, isithintelo sekhalori sesinye sezona njongo ziphambili kuthintelo lokutyeba kakhulu kunye nolawulo (,).

Umzekelo, ukuba unciphisa ikhalori yakho yemihla ngemihla ukusuka kwi-2,500 ukuya kwi-2 000, kuya kufuneka uphulukane ne-1 yeephawundi (i-0.45 kg) kwiveki e-1, njengoko ii-calories ezingama-3 500 (iikhalori ezingama-500 ezigcinwe ngaphezulu kweentsuku ezisi-7) linani eliqikelelweyo leekhalori kwi-1 yeeponti amafutha (,).

Kwelinye icala, ukutya okunama-2,000 eekhalori kunokugqitha kwiimfuno zekhalori zabanye abantu, ezinokubangela ukutyeba.

Nangona i-2,000-calorie diet inakho ukunceda ukunciphisa umzimba, kubalulekile ukulungelelanisa ukutya kwakho kwiimfuno zakho, njengoko iimfuno zekhalori ziyahluka ngokusekelwe kwizinto ezininzi.

Ukutya ukutya

Ukutya okunezakha-mzimba ezinesondlo, kubandakanya ukutya okuninzi okupheleleyo, okungasetyenziswanga.

Apho iikhalori zakho zivela khona kubaluleke kakhulu ukuba zingaphi iikhalori ozityayo.

Nangona kubalulekile ukuqinisekisa ukuba ufumana i-carbs eyaneleyo, iiprotheyini, kunye namafutha, ukugxila kukutya endaweni yee-macronutrients kunokuba luncedo ngakumbi ekwenzeni ukutya okunempilo ().

Kwisidlo ngasinye, kuya kufuneka ujonge kumgangatho ophezulu weprotein kunye nokutya okune-fiber-okunje ngeziqhamo, imifuno, kunye neenkozo ezipheleleyo.

Ngelixa unokuzonwabisa ngamanye amaxesha, ukutya kwakho kufuneka ikakhulu kube kwezi ntlobo zokutya zilandelayo:

• Amazimba: irayisi emdaka, i-oats, i-bulgur, i-quinoa, i-farro, i-millet, njl.
• Iziqhamo: amajikijolo, iiperesi, iiapile, amapere, iivatala, iibhanana, iidiliya, njl.
• Imifuno engekho istatshi: I-kale, isipinashi, ipepile, i-zucchini, i-broccoli, i-bok choy, i-chard yaseSwitzerland, iitumato, icauliflower, njl.
• Imifuno enesitatshi: ibutternut squash, iitapile, isikwashi sasebusika, iitapile, ii-ertyisi, ii-plantain, njl.
• Iimveliso zederi: ukunciphisa i-yogurt ecoliweyo okanye epheleleyo, i-kefir, kunye neeshizi ezinamafutha apheleleyo.
• Ukutya inyama iturkey, inkukhu, inyama yenkomo, imvana, inyathi, inyama yenkonyana, njl.
• Amantongomane, i-nut butter, kunye nembewu: ii-almonds, ii-cashews, amandongomane ama-macadamia, iihazelnuts, imbewu yejongilanga, amandongomane ompayini, kunye nee-butter zendalo
• Intlanzi kunye nokutya kwaselwandle: ityhuna, isalmon, i-halibut, i-scallops, i-mussels, i-clams, i-shrimp, njl.
• Iimbotyi: ii-chickpeas, iimbotyi ezimnyama, iimbotyi ze-cannellini, iimbotyi zezintso, iilentile, njl.
• Amaqanda: I-organic, amaqanda apheleleyo zezona zisempilweni kunye nezona zininzi zixineneyo
• Iprotheni esekwe kwizityalo: tofu, edamame, tempeh, seitan, iiproteni ezisekwe kwizityalo, njl.
• Amafutha asempilweni: Iiavokhado, ioyile yekhokhonathi, ioyile yeavokhado, ioyile yomnquma, njl.
• Izinongo: ijinja, iturmeric, ipepile emnyama, ipepile ebomvu, ipaprika, isinamon, inutmeg, njl.
• Amakhambi: iparsley, i-basil, i-dill, i-cilantro, i-oregano, irosemary, itarragon, njl.
• Iziselo ezingenazikhalori: ikofu emnyama, iti, amanzi ahlwahlwazayo, njl.

Uphononongo lubonisa ukuba ukongeza umthombo weprotheni kwizidlo kunye nokutya okulula kunokunceda ukukhuthaza iimvakalelo zokugcwala kunye nokunceda ukunciphisa umzimba kunye nokugcinwa (,,).

Ukongeza, ukubeka esweni ukutya kwakho kwe-carb kunye nokukhetha iintlobo ezifanelekileyo zeecarbs kunokunceda ekugcineni ubunzima.

Kubalulekile ukutya iindidi zokutya okupheleleyo, okungasetyenziswanga - hayi nje ukufezekisa iimfuno zakho zesondlo kodwa ukufezekisa kunye nokugcina ubunzima obunempilo kunye nokukhuthaza impilo efanelekileyo.

Ukutya okusempilweni okunesondlo kufuneka kuqulathe iintlobo ezahlukeneyo zokutya okungapheliswanga, kubandakanya iziqhamo, imifuno, iiprotein ezingacacanga, iimbotyi, iimbotyi, kunye namafutha asempilweni.

Ukutya okumele kukuphephe

Kungcono ukunqanda ukutya okubonelela ngokuncinci kwixabiso lesondlo- okwaziwa ngokuba zii "calories ezingenanto." Oku kukutya okuphezulu kwiikhalori kunye neswekile ezongeziweyo kodwa ziphantsi kwizakhamzimba ().

Nalu uluhlu lokutya ukunqanda okanye ukunciphisa nakuphi na ukutya okusempilweni, ngaphandle kwezidingo zakho zekhalori:

• Ushukela owongeziweyo: i-agave, izinto ezibhakiweyo, i-ayisi khrim, iilekese, njl-njl. -Iswekile eyongeziweyo iswekile ibe ngaphantsi kwe-5-10% yeekhalori zakho zizonke ()
• Ukutya okukhawulezayo: Amafriji aseFrance, izinja ezishushu, ipitsa, iinkuku zenkukhu, njl.
• Inkqubo kunye nokucoca i-carbs: iigels, isonka esimhlophe, ii-crackers, iicookies, iichips, iisiriyeli zeswekile, ipasta ebhokisini, njl.
• Ukutya okuthosiweyo: Amafriji aseFransi, inkukhu ethosiweyo, idonathi, iitshipsi zeetapile, intlanzi kunye neetshipsi, njl.
• Isodas kunye neswekile-iziselo ezinxilisayo: Iziphuzo zemidlalo, iijusi ezineswekile, iisoda, i-punch yeziqhamo, iti enencasa kunye neziselo zekofu, njl.
• Ukutya kunye nokutya okunamafutha asezantsi: ukutya i-ayisi khrim, ukutya okubhokisiweyo okuneebhokisi, ukutya okupakishwe kunye nokutya okubandayo, kunye nezinto ezinencasa zokufakelwa, ezinje ngeSweet n ’Low, njl.

Nangona uninzi lokutya kwakho kufuneka luqulathe ukutya okupheleleyo, okungasetyenziswanga, kulungile ukutya ukutya okusempilweni ngamanye amaxesha.

Nangona kunjalo, ukutya ukutya okolu luhlu kunokungabi yingozi kwimpilo yakho kuphela kodwa kunokulibazisa okanye kuthintele ukwehla kobunzima okanye kuphazamise iinzame zakho zokugcina ubunzima.

Kungcono ukunqanda okanye ukunciphisa ukutya ngaphandle kokufumana isondlo, njengokutya okuthosiweyo, iikhabho ezisulungekileyo, kunye nokutya okuneeswekile kunye neziselo.

Isicwangciso sesidlo

Nantsi isicwangciso sokutya sesampulu seentsuku ezi-5 esimalunga nama-2,000 eekhalori ngosuku.

Isidlo ngasinye siqulathe malunga ne-500 yeekhalori kunye nokutya okuthe ngqo malunga ne-250 calories ().

uMvulo

Isidlo sakusasa: imifuno omelet

• Amaqanda ama-2
• 1 indebe (20 gram) yesipinatshi
• Ikomityi ye-1/4 (24 gram) yamakhowa
• Ikomityi ye-1/4 (23 gram) ye-broccoli
• 1 indebe (205 gram) yeetapile eziswiti
• 1 icephe (15 ml) yeoyile ye-olive

I-snack: iapile kunye nebhotolo yamandongomane

• Iapile eli-1 eliphakathi
• Iipunipoyi ezi-2 (32 gram) yebhotolo yamandongomane

Isidlo sasemini: Iipokotho zepita zetyhuna zeMeditera

• Ipita 1 yengqolowa epheleleyo
• Ii-ounces ezi-5 (140 iigrem) zetyhuna enkonkxiweyo
• itswele ebomvu ebomvu kunye neseleri
• 1/4 iavokhado
• 1 icephe (9 gram) ye-feta crumbled feta

I-snack: itshizi kunye neediliya

• Ii-ounces ezi-2 (56 iigrem) zeshizi ye-cheddar
• 1 indebe (92 gram) yeediliya

Isidlo sangokuhlwa: isalmon eneveggies kunye nerayisi yasendle

• Ii-ounces ezi-5 (i-140 gram) yeesalmon ezibhakiweyo
• Iipuniwe ezi-2 (30 ml) zeoyile ye-olive
• I-1/2 indebe (i-82 gram) yerayisi yasendle ephekiweyo
• 1 indebe (i-180 gram) ye-asparagus egcadiweyo
• 1 indebe (100 gram) yesitshalo seqanda esosiweyo

uLwesibini

Isidlo sakusasa: ibhotolo yebhotolo kunye nebhotile yebhanana

• Iisilayi ezi-2 ze-toast epheleleyo
• Iipunipoli ezi-2 (32 gram) yebhotolo yeamangile
• 1 isilayi-bhanana esisikiweyo
• isinamon yokufefa ngaphezulu

I-snack: amandla e-smoothie

• Indebe ye-3/4 (i-180 ml) yobisi olungenaswekile, olungenalo ubisi
• 1 indebe (20 gram) yesipinatshi
• I-1 scoop (42 gram) yeprotein esekwe kwizityalo
• 1 indebe (123 gram) yeeblueberries ezinqabileyo
• 1 icephe (14 grams) yeembewu ze-hemp

Isidlo sasemini: isaladi yeavokhado-ityhuna

• I-1/2 yeavokhado
• Ii-ounces ezi-5 (140 iigrem) zetyhuna enkonkxiweyo
• I-1/2 indebe (75 gram) yeetamatato zetsheri
• Iikomityi ezi-2 (100-140 iigrem) zemifuno exubileyo

Isidlo sasemini: imbotyi emnyama kunye neebhatata burrito

• 1 ingqolowa epheleleyo yengqolowa
• Ikomityi ye-1/4 (41 gram) yerayisi ephekiweyo emdaka
• I-1/2 indebe (i-102 gram) yeebhatata eziphekiweyo
• Ikomityi ye-1/4 (50 gram) yeembotyi ezimnyama
• Iipunipoli ezi-2 (30 gram) zesalsa

I-snack: imifuno kunye nehummus

• iminqathe kunye neelery
• Iipunipoli ezi-2 (30 gram) zehummus
• I-1/2 yengqolowa yepita yengqolowa

Isidlo sangokuhlwa: inkukhu kunye ne-broccoli-yinyusa

• I-ounces ezi-5 (i-140 gram) yenkukhu
• Iikomityi ezi-2 (176 iigrem) zebrocoli
• I-1/2 indebe (i-82 gram) yerayisi ephekiweyo emdaka
• igarlic entsha kunye nejinja
• 1 icephe (15 ml) yesosi yesosi

uLwesithathu

Isidlo sakusasa: iperfait yequnube yeberry

• Ii-ounces eziyi-7 (i-200 gram) ye-yogurt ecacileyo yamaGrike
• I-1/2 indebe (i-74 gram) yeeblueberries ezintsha
• I-1/2 indebe (i-76 gram) yee-strawberry ezisikiweyo
• Ikomityi ye-1/4 (i-30 g) yegranola

I-snack: ibhanana kunye nebhotela yealmond

• 1 ibhanana
• 1 1/2 wezipuni (24 iigrem) zebhotile yealmond

Isidlo sasemini: ii-noodle zamandongomane kunye ne-tofu kunye nee-ertyisi

• Indebe ye-3/4 (132 gram) yeerayisi eziphekiweyo
• Ii-ounces ezi-5 (141 iigrem) ze-tofu
• I-1/2 indebe (125 gram) yee-ertyisi
• 1 icephe (16 g) yebhotolo yamandongomane
• 2 iisupuni (10 iigrem) ze-tamari okanye isosi yesosi
• I-1/2 ithisipuni (2 gram) yeSriracha
• 2 iisupuni (14 iigrem) zobusi
• ijusi ye1 / 2 lime

I-snack: ibha yeprotheni

• Khangela imivalo equlathe malunga ne-200-250 yeekhalori ezingaphantsi kwe-12 gram yeswekile kunye ne-5 gram yefayibha.

Isidlo sangokuhlwa: ii-tacos zentlanzi

• Iitortilla ezi-3 zombona
• Ii-ounces ezi-6 (170 iigram) zekhowudi eyosiweyo
• I-1/2 yeavokhado
• Iipunipoli ezi-2 (34 iigrem) zepico de gallo

uLwesine

Isidlo sakusasa: i-avocado toast neqanda

• I-1/2 yeavokhado
• Iilayi ezi-2 ze-toast yengqolowa epheleleyo
• 1 icephe (15 ml) yeoyile ye-olive
• Iqanda eli-1

I-snack: I-yoghurt yamaGrike kunye namaqunube

• Ii-ounces eziyi-7 (i-200 gram) ye-yogurt ecacileyo yamaGrike
• Indebe ye-3/4 (i-125 gram) yamaqunube asikiweyo

Isidlo sasemini: iquinoa kunye nemifuno exubileyo kunye nenkukhu eyosiweyo

• I-1/2 indebe (i-93 gram) yequinoa ephekiweyo
• Ii-ounces ezi-5 (142 iigrem) zenkukhu eyosiweyo
• 1 icephe (15 ml) yeoyile ye-olive
• 1 indebe (i-180 gram) yemifuno exubileyo, engeyiyo yesitatshi

I-snack: itshokholethi emnyama kunye neeamangile

• Izikwere ezi-2 (21 iigrem) zetshokholethi emnyama
• 15-20 iiamangile

Isidlo sangokuhlwa: isilili yemifuno

• I-1/2 indebe (i-121 gram) yeetatayi ezinqiniweyo, ezichotshoziweyo
• I-1/2 indebe (i-130 gram) yeembotyi zezintso
• I-1/2 indebe (i-103 gram) ye-squash ye-butternut
• I-1/2 indebe (75 gram) yengqolowa ephekiweyo
• Ikomityi ye-1/4 (28 gram) ye-anyanisi emhlophe ecoliweyo
• I-1/4 yepepile yejalapeno

uLwesihlanu

Isidlo sakusasa: oatmeal ngembewu kunye neziqhamo ezomisiweyo

• Iikomityi ze-1/2 (i-80 gram) ze-oats ezisikwe ngentsimbi
• 1 icephe (14 gram) yeembewu ze-hemp
• 1 icephe (12 gram) yembewu yeflakisi
• Iipunipoli ezi-2 (20 gram) zetsheri eyomisiweyo

I-snack: i-bell pepper kunye neminqathe ene-guacamole

• I-1/2 yentsimbi, yinqumle ibe yimicu
• 1 indebe yeminqathe
• Iipuniwe ezi-4 (iigram ezingama-60) zeguacamole

Isidlo sasemini: imifuno eyosiweyo kunye nesongelo se-mozzarella

• 1 ingqolowa epheleleyo yengqolowa
• I-1/2 indebe (i-60 gram) yepelepele ebomvu ebomvu
• Amacwecwe ama-5 (i-42 gram) ye-zucchini eyosiweyo
• Ii-ounces ezi-3 (i-84 gram) ze-mozzarella ezintsha

Snack: chia pudding nge banana

• Ii-ounces ezi-5 (170 iigram) ze-chia pudding
• I-1/2 yebhanana esisikiweyo

Isidlo sangokuhlwa: ipasta ene-pesto, i-ertyisi kunye ne-shrimp

• Iipunipoyi ezi-2 (30 gram) zepesto
• I-1/2 indebe (i-42 gram) yengqolowa epheleleyo okanye ipenisi emdaka yerayisi
• Ii-ounces ezi-6 (170 iigram) ze-shrimp
• I-1/2 indebe (i-80 gram) yee-ertyisi
• 1 icephe (5 gram) yetshizi egalelwe iParmesan

Ukutya okusempilweni nokunesondlo kunokuba nokuba mnandi kunye nokondla. Le menyu yesampulu yeekhalori ezingama-2 000 inezidlo ezinokutya okupheleleyo, okungacwangciswanga. Kwaye ityebile ngefayibha, iprotein, iziqhamo, imifuno, kunye namafutha asempilweni.

Ngocwangciso oluncinci kunye nokulungiselela, ukufezekisa ukutya okunesondlo kunokuba lula. Kwakhona, kunokwenzeka ukuba ufumane ukutya okufanayo xa usitya ngaphandle.

Nangona kunjalo, kuhlala kulula ukwenza ukhetho olusempilweni kunye nokulawula ubukhulu besahlulo xa ulungiselela ukutya kwakho ekhaya kwizithako ezintsha.

Ukutya okungama-2,000-khalori kufuneka kube nokutya okupheleleyo, okungasetyenziswanga kwaye ube sisityebi kwiziqhamo, imifuno, iproteni, ukutya okuziinkozo kunye namafutha asempilweni. Ukucwangcisa nokulungiselela ukutya kwakho kwenza kube lula ukutya ukutya okusempilweni.

Umgca wezantsi

Ukutya okunama-2,000 eekhalori kuyahlangabezana neemfuno zabantu abadala.

Okwangoku, iimfuno zomntu ziyahluka ngokuxhomekeke kubudala bakho, isini, ubunzima, ukuphakama, inqanaba lomsebenzi, kunye neenjongo zobunzima.

Njengayo nayiphi na indlela yokutya esempilweni, ukutya okuneekhalori ezingama-2 000 kufuneka kubandakanye konke, ukutya okungalungiswanga njengokuvelisa okutsha, iiproteyini, kunye namafutha asempilweni.

Ukulungiselela isidlo: Umxube wenkukhu kunye neVeggie kunye noMdlalo