Ukutya oku-3,000-Calorie: Izibonelelo, Ukufumana ubunzima, kunye nesiCwangciso sokutya

Umxholo

• Ngubani omele alandele i-3,000-calories yokutya?
• Unokukunceda ukutyeba
• Kutheni ungafuna ukutyeba
• Umgangatho okhuselekileyo wokufumana ubunzima
• Ukulandela njani ukutya okunempilo kweekhalori ezingama-3,000
• Ukutya ekufuneka kutyiwe, ukutya okunokuphetshwa
• Imenyu yesampulu
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• Umgca wezantsi
• Ukulungiselela isidlo: Umxube wenkukhu kunye neVeggie kunye noMdlalo

Ukutya okunama-2,000 eekhalori kuthathwa njengomgangatho kwaye kuyahlangabezana neemfuno zesondlo kubantu abaninzi.

Nangona kunjalo, kuxhomekeke kwinqanaba lomsebenzi wakho, ubungakanani bomzimba, kunye neenjongo, unokufuna ngaphezulu.

Eli nqaku lixoxa ngayo yonke into oyifunayo malunga nokutya okungama-3,000-khalori, kubandakanya izizathu zokulandela enye, kukutya kunye nokutya okucwangcisiweyo, kunye nesampulu yesicwangciso sesidlo.

Ngubani omele alandele i-3,000-calories yokutya?

Izidingo zakho zekhalori zemihla ngemihla zisekwe kwizinto ezininzi, kubandakanya:

• Isini. Abasetyhini batshisa i-5-10% yeekhalori ezimbalwa ekuphumleni kunamadoda anobude obufanayo ().
• Ubudala. Inani leekhalori ozitshisayo ekuphumleni liyehla ngobudala ().
• Ukuphakama. Ubude bude, iikhalori ezininzi kufuneka ugcine ubunzima bakho.
• Umsebenzi. Ukuzivocavoca kunye nemisebenzi efana nomsebenzi weyadi kunye nokujikeleza kukunyusa iimfuno zekhalori ().

Iikhalori zemihla ngemihla zifuna ukusukela kwi-1,600-2,400 yeekhalori ngemini kubafazi abadala kunye ne-2,000-3,000 yeekhalori zamadoda amadala, kunye neziphelo ezisezantsi zamanqanaba abantu abahleliyo kunye neziphelo eziphezulu zabo basebenzayo ().

Olu qikelelo lusekwe kubalo kusetyenziswa umndilili wokuphakama kunye nobunzima obusempilweni kwabafazi nabantu abadala. Umfazi ekubhekiswa kuye ngu-5'4 "(163 cm) ubude kwaye unobunzima obuziikhilogram ezili-126 (57.3 kg), ngelixa indoda ekubhekiswa kuyo ingu-5'10" (178 cm) kwaye inobunzima obuziikhilogram eziyi-154 (70 kg).

Kuxhomekeka kubungakanani bomzimba wakho kunye nenqanaba lomsebenzi, unokufuna iikhalori ezingama-3,000 okanye nangaphezulu ngemini ukugcina ubunzima bomzimba wakho.

Nangona iimbaleki ngokubanzi zinezidingo eziphezulu zeekhalori kunoluntu ngokubanzi, abantu abanemisebenzi enzima ngokwasemzimbeni, njengabasebenzi basezifama kunye nabasebenzi bokwakha, banokufuna inani eliphezulu leekhalori ukugcina ubunzima babo.

Kwelinye icala, ukuba wenza umthambo olingeneyo iintsuku ezimbalwa evekini kungekho nto ingako uyenzayo phakathi, mhlawumbi awuyidingi iikhalori ezininzi, njengoko umthambo utshisa iikhalori ezimbalwa kunendlela abantu abacinga ngayo (,,)

Izinto ezinje ngesini, ubudala, ukuphakama, kunye nenqanaba lomsebenzi linempembelelo nokuba kufuneka ulandele ukutya kwe-3,000-khalori.

Unokukunceda ukutyeba

Ngelixa abantu abaninzi bejolise ekunciphiseni ubunzima, abanye bajonge ukuzuza.

Ukufumana ubunzima kwenzeka xa usitya rhoqo iikhalori ezininzi kunokuba utshise usuku ngalunye. Kuxhomekeka kwinqanaba lomsebenzi wakho kunye nobungakanani bomzimba, i-3,000 yeekhalori inokuba nkulu kuneemfuno zangoku zekhalori, ikwenze ukuba utyebe ().

Kutheni ungafuna ukutyeba

Zininzi izizathu zokufuna ukutyeba.

Ukuba uhlelwe njengongaphantsi komzimba ngokwe-index ye-mass mass (BMI), umboneleli wakho wezempilo okanye i-dietitian ebhalisiweyo unokucebisa ukuba ufumane ubunzima.

Ngaphandle koko, ukuba ungumdlali, unokufuna ukufumana ubunzima - ngokufanelekileyo kwifom ye-muscle mass - ukwenza ngcono kwimidlalo yakho.

Ngokufanayo, ukuba ungumakhi womzimba okanye ekuphakamiseni amandla, unokuba nomnqweno wokufumana ubunzima bokunyuka kobukhulu bemisipha kunye namandla.

Kwezinye iimeko, unokuba nemeko yempilo eyonyusa iimfuno zakho zekhalori, ezinje ngomhlaza okanye usulelo, okanye ukubuyela kwimeko yoqhaqho olukhulu (,).

Umgangatho okhuselekileyo wokufumana ubunzima

Ngelixa izifundo ngesihloko zinqabile, inqanaba elamkelekileyo lokufumana ubunzima yi-0.5-2 yeepawundi (0.2-0.9 kg) ngeveki (11).

Nangona kunjalo, kubantu abangondlekanga kakhulu, ukutyeba malunga ne-4.4 yeekhilogram ngeveki kufezekisiwe ngokukhuselekileyo ().

Ukufumana ubunzima ngokukhawuleza kunokukhokelela kwiziphumo ebezingalunganga, njengokuqunjelwa, uxinzelelo lwesisu, kunye nokugcinwa kolwelo. Ukuba ungumdlali, ezi ziphumo zecala zinokuthintela ukusebenza kwakho ngokuchaphazela kakubi ukusebenza kwakho okanye imikhwa ().

Ngaphezu, ukuzuza ubunzima ngokukhawuleza kunokunyusa amanqanaba akho e-triglyceride, anokuphakamisa umngcipheko wesifo sentliziyo (,).

Ukukhawuleza kwakho ukufumana ubunzima kuxhomekeke ekubeni zingaphi iikhalori ozifunayo ukugcina ubunzima bakho.

Ukuba ugcina ubunzima bakho kwii-calories ezingama-2 000 ngosuku, uya kufumana ubunzima ngokukhawuleza kwi-3,000-calories yokutya kunomntu ogcina ubunzima kwiikhalori ezingama-2 500 ngosuku.

Umzekelo, isifundo esinye seeveki ezisi-8 sabonisa ukuba xa abantu abangama-25 abasempilweni besitya ii-calories ezingama-950 ngaphezulu kweekhalori zabo zokugcina ubunzima, bafumana i-avareji yeepawundi eziyi-11.7 (5.3 kg) - 7.7 yeekhilogram (3.5 kg) eyayityebile ( ).

Ukuba abo bathathi-nxaxheba batye kuphela iikhalori ezingama-500 ngaphezulu kweekhalori zabo zolondolozo zexesha elifanayo, banokufumana ubunzima obuncinci.

Kwabanye abantu, ikhalori ezingama-3 000 zinokukunceda ukutyeba. Inqanaba elamkelekileyo, elikhuselekileyo lokufumana ubunzima yi-0.5-2 yeepawundi (0.2-0.9 kg) ngeveki.

Ukulandela njani ukutya okunempilo kweekhalori ezingama-3,000

Iikhalori ekudleni kwakho zivela kwii-macronutrients ezintathu-i-carbs, i-fat, kunye neprotheni.

Iiprotheyini kunye nee-carbs zibonelela ngeekhalori ezine ngokwegrama, xa kuthelekiswa nezisithoba kumanqatha.

Uluhlu lweeMacronutrient Distribution Ranges (AMDRs) ezamkelekileyo ezibekwe liZiko lezeMpilo kwiZiko leSizwe lokucebisa ukuba abantu bafumane (17):

• I-45-65% yeekhalori zazo kwii-carbs
• I-20-35% yeekhalori zazo kumanqatha
• I-10-35% yeekhalori zazo ezivela kwiprotheni

Ishati engezantsi isebenza kwezi pesenti kukutya okuneekhalori ezingama-3,000:

Xa zidityaniswe noqeqesho lokuxhathisa, ukufakwa kweprotein kwisiphelo esiphezulu se-AMDR kubonisiwe ukunciphisa ukutyeba komzimba ngenxa yokutya kakhulu ikhalori kunye nokunyusa ubunzima bemisipha (,,).

Ukuxhathisa uqeqesho kunokukhuthaza ukuzuza kwemisipha endaweni yokufumana amafutha kukutya okunekhalori ephezulu ().

Sebenzisa iprotein ejikeleze ukusebenza kwakho, kunye nokulingana ngokulinganayo kuyo yonke imini yakho ukuphucula ukubuyiswa kwemisipha kunye nokukhula (,).

Ukufakwa okuphezulu kweprotein kudityaniswe noqeqesho lokuxhathisa kunokunceda ukwandisa ukwakheka komzimba wakho.

Ukutya ekufuneka kutyiwe, ukutya okunokuphetshwa

Ukutya ii-calories ezingama-3,000 ngosuku ukusuka kukutya okupheleleyo, okungagqitywanga okanye okucutshungulwayo, okufana neziqhamo, imifuno, ukutya okuziinkozo, amafutha asempilweni kunye neeproteni ezinqinileyo, kunokuba ngumceli mngeni.

Kungenxa yokuba oku kutya kuqulethe izondlo ezininzi kodwa iikhalori ezimbalwa, ezifuna ukuba utye umthamo omkhulu kakhulu wokutya.

Kwelinye icala, kungalula kakhulu ukusebenzisa ii-calories ezingama-3 000 ezivela kukutya okusulungekiswe kakhulu, okufana nebhekoni, iitshiphusi zetapile, iilekese, iicokies, iisiriyeli eziswiti, kunye neziselo ezineswekile, njengoko zinencasa kakhulu kwaye zipakishwe ziikhalori.

Okwangoku, ngenxa yokuba oku kutya kungafunekiyo kubalulekile kwezempilo, kubalulekile ukufumana uninzi lweekhalori zakho kukutya okunesondlo, kubandakanya:

• Iiproteni ezisekwe kwizilwanyana: I-salmon, inkukhu, i-turkey, i-bison, amaqanda apheleleyo, kunye nokusika okuqinileyo kwenkomo, njenge-flank okanye i-sirloin steak
• Iiproteni ezisekwe kwizityalo: tofu, edamame, tempeh, ertyisi, kunye chickpeas
• Iinkozo: i-oats, irayisi, isonka, ipastas kunye nequinoa
• Ubisi: Ubisi, i-cottage cheese, i-kefir kunye ne-yoghurt yamaGrike.
• Amafutha kunye neeoyile: Iiamangile, ii-walnuts, iimbewu yeflakisi, i-oyile ye-olive, kunye nee-butter butter ezifana ne-peanut yendalo okanye ibhotolo ye-almond
• Iziqhamo: iiavokhado, amaqunube, ii-apile, iibhanana, amapere, iiorenji, iidiliya, njl.
• Imifuno: isikwashi, iitapile, i-ertyisi, i-kale, i-pepper, i-zucchini, i-broccoli, iitumato, i-cauliflower, njl.

Ngapha koko, iipowder powders, kubandakanya i-whey, i-casein, kunye ne-powders esekwe kwizityalo ezinje ngerayisi, isoya, okanye ipea, zinokongezwa kwii-smoothies zokutya okunezakha-mzimba kunye nekhalori.

Okokugqibela, izincedisi zokufumana ubunzima, ezihlala zibonelela ngeekhalori ezili-1 000 ngokokusebenza, lukhetho olufanelekileyo, kodwa kungcono ukuhlangabezana nekhalori yakho kunye neemfuno zezondlo ngokutya kuqala.

Ukutya okuphekwe kakhulu, ukutya okungenazondlo-ukunqanda okanye ukunciphisa umda kwi-3,000-khalori yokutya kubandakanya:

• Ukutya okuthosiweyo: Amafriji aseFrance, amakhonkco anyanisi, idonuts, imitya yenkukhu, izinti zamasi, njl.
• Ukutya okukhawulezayo: ii-tacos, i-burger, i-pizza, izinja ezishushu, njl.
• Ukutya okuneswekile kunye neziselo: isoda, iilekese, iziselo zezemidlalo, izinto ezibhakiweyo ezineswekile, iti enencasa, iayisi khrimu, iziselo zekofu, njl.
• Iicarb esulungekileyo: iicookies, iichips, iisiriyeli zeswekile, iikeyiki, njl

Ukuba uninzi lokutya kwakho luqulathe konke, ukutya okuxineneyo okunesondlo, ungonwabela ukuphatha okuthandayo ngokumodareyitha.

Qinisekisa ukuba uninzi lweekhalori zakho zivela kukutya okucutshungulweyo okuncinci, ukutya okunesondlo kunye nokugcina iilekese kunye nokutya okungafunekiyo kunyango ngamanye amaxesha.

Imenyu yesampulu

Nantsi into iintsuku ezintlanu kwi-3,000-calories yokutya ingabonakala ngathi.

uMvulo

• Isidlo sakusasa: 1 indebe (80 gram) yehabile kunye nekomityi enye (240 ml) yobisi okanye ubisi olusekwe kwizityalo, ibhanana elisikiweyo, kunye neepuni ezimbini (33 gram) zebhotela
• I-snack: Umxube wendlela owenziwe ngekomityi enye (80 gram) yecereal eyomileyo, ikomityi ye-1/4 (iigrama ezingama-30) zegranola, ikomityi ye-1/4 (34 iigrem) yeziqhamo ezomileyo, kunye namandongomane angama-20
• Isidlo sasemini: 1 indebe (100 gram) yespaghetti esineendebe ezi-3/4 (183 gram) zetumato sauce kunye nee-ounces ezi-4 (112 gram) yenyama yenkomo ephekiweyo, kunye nesonka esi-1 esiphakathi nesipuni 1 (14 grams) sebhotela
• I-snack: Ikomityi ye-1 (226 gram) yetshizi ye-cottage kunye ne-1/2 yekomityi (70 iigrem) zeblueberries
• Isidlo sangokuhlwa: Ii-ounces (110 grams) zesalmon, 1 indebe (100 grams) yerayisi emdaka, kunye nemikhonto emi-5 yeasparagus

uLwesibini

• Isidlo sakusasa: i-smoothie eyenziwe nge-2 iikomityi (480 ml) zobisi okanye ubisi olusekwe kwizityalo, 1 indebe (227 gram) yeyogathi, 1 indebe (140 gram) yeeblueberries, kunye neepunipoyi ezi-2 (33 gram) yebhotolo yebhotolo
• I-snack: Ibha yegranola e-1, iziqwenga ezi-1, kunye neziqwenga ezi-2 zeshizi yomtya
• Isidlo sasemini: Isandwich eyi-12-intshi enenyama, itshizi, kunye nemifuno enee-ounces ezi-3 (85 iigram) zeekherothi zomntwana, iipunipoyi ezi-2 (28 gram) zehummus, kunye nezilayi zeapile ecaleni
• I-snack: I-1 scoop ye-whey protein powder exutywe kwi-1 indebe (240 ml) yobisi okanye ubisi olusekwe kwizityalo
• Isidlo sangokuhlwa: I-ounce ezi-4 (113-gram) sirloin steak, 1 ubungakanani obuphakathi (173-gram) ibhatata ebhakwe ngecephe le-1 (14 gram) yebhotolo, kunye nekomityi enye (85 gram) ye-broccoli

uLwesithathu

• Isidlo sakusasa: I-waffles ezi-3 zengqolowa epheleleyo ezineepunipoyi ezi-2 (33 iigrem) zebhotolo yamandongomane, 1 orenji, kunye neekomityi ezi-2 (480 ml) zobisi okanye ubisi olusekwe kwizityalo
• I-snack: Ibha yegranola esekwe kwi-nut kunye ne-ounce enye (i-28 gram) yeeamangile
• Isidlo sasemini: I-6-ounce (i-170-gram) i-90% ye-burger ye-ngqolowa kwi-bun epheleleyo yengqolowa kunye ne-1 itayitile slice kunye negqabi lettuce, kunye ne-1/2 yekomityi (86 gram) yamazambane aswiti aphekwe ngeoyile ye-olive
• I-snack: 1 indebe (227 gram) yeyogathi yamaGrikhi kunye nekomityi enye (140 gram) yamaqunube
• Isidlo sangokuhlwa: I-ounce (112-gram) yenkukhu yenkukhu, i-1/2 indebe (i-84 gram) yequinoa, kunye ne-1 1/3 yeekomityi (85 grams) zeepayi

uLwesine

• Isidlo sakusasa: I-omelet ye-3-yeqanda ene-anyanisi esikiweyo, ibomvu kunye ne-green bell pepper, kunye ne-1/4 yekomityi (i-28 gram) yetshizi e-shredded kunye neekomityi ezi-2 (480 ml) zobisi okanye ubisi olusekwe kwizityalo ukusela
• I-snack: Iipunipoyi ezi-2 (33 iigrem) zebhotolo yamandongomane kunye nebhanana e-1 kwisilayi esinye sesonka sengqolowa
• Isidlo sasemini: Ii-ounces eziyi-8 (226 gram) zeetilapia fillets, 1/4 indebe (32 gram) yeelensi, kunye nesaladi ene-1/4 yekomityi (30 yeigremu) zelnut
• I-snack: I-2 isikiwe, amaqanda abiliswe nzima kwiisaladi eluhlaza
• Isidlo sangokuhlwa: I-turkey chili eyenziwe nge-4-ounce (114-gram) isifuba se-turkey, i-anyanisi eqoshiwe, igalikhi, isilimo esidliwayo esinamagatsha anamanzi, kunye nepelepele, i-1/2 indebe (i-123 gram) yamathanga, utamatisi odibeneyo yeembotyi ze-cannellini, ezigalelwe ngekomityi ye-1/4 (28 gram) yetshizi yentsimbi. Yongeza i-oregano, amagqabi e-bay, i-chili powder kunye ne-cumin njengoko ufuna ukunambitha.

uLwesihlanu

• Isidlo sakusasa: Amaqanda ama-3 apheleleyo, i-apile enye, kunye nekomityi enye ye-oatmeal eyenziwe ngekomityi enye (240 ml) yobisi okanye ubisi olusekwe kwizityalo
• I-snack: 1 indebe (226 gram) yeyogathi engenanto kunye nekomityi ye-1/4 (30 gram) yegranola kunye ne-1/2 yekomityi (70 iigrem) zeerabhisi
• Isidlo sasemini: I-oun ye-6-ounce (168-gram) yenkukhu yenkukhu, i-potato enobukhulu obuphakathi (151-gram), ikomityi ye-3/4 (85 gram) yeembotyi eziluhlaza, kunye ne-ounce enye (28 gram) yamandongomane
• I-snack: I-1/2 indebe (i-130 gram) yee-chickpeas kwimifuno
• Isidlo sangokuhlwa: isitya se-burrito esinee-ounces ezi-6 (170 iigram) ze-sirloin steak, i-1/2 yekomityi (130 yeigram) yeembotyi ezimnyama, ikomityi ye-1/2 (i-90 gram) yerayisi emdaka, ikomityi enye (i-35 yeigram) yeletisi eyomileyo kunye nesipinatshi, kunye neepunipoyi ezi-2 (16 gram) zesalsa

Le khalori ye-3,000, imenyu yeesampulu yeentsuku ezi-5 ibandakanya iintlobo ezahlukeneyo zokutya okunesondlo, ezinje ngeeproteni ezinqinileyo, amafutha asempilweni, iziqhamo kunye nemifuno.

Umgca wezantsi

Kuxhomekeka kwizinto ezininzi, kubandakanya inqanaba lomsebenzi kunye nobungakanani bomzimba, ukutya oku-3,000-khalori kunokukunceda ugcine okanye utyebe.

Ukutya okupheleleyo, okungagqitywanga okanye okucutshungulweyo okuncinci, okufana neziqhamo, imifuno, ukutya okuziinkozo, amafutha asempilweni, kunye neeproteni ezinqinileyo kufuneka zenze uninzi - ukuba ayilulo lonke - lokutya kwakho.

Elinye icala, ukutya okusulungekileyo okucociweyo okufana nebhekoni, iitshiphusi zetapile, iilekese, iicookies, ukutya okuziinkozo okunencasa, kunye neziselo ezineswekile kufuneka zilinganiselwe.

Ukulungiselela isidlo: Umxube wenkukhu kunye neVeggie kunye noMdlalo