Ukutya kweekhalori ezili-1000: Ngaba kuyasebenza ngokwenene?
Umxholo
Ukutya kwekhalori ezili-1000 kuqukethe isicwangciso sokutya esinqande kakhulu esinciphisa umzimba ngexesha elifutshane kwaye ekufuneka senziwe kuphela ngokukhokelwa ngumondli, kuba ukuba ayenziwanga ngononophelo, inokubangela isiphumo esomeleleyo sekhodiyoni. , apho umntu, kungekudala emva koko, azuze bonke ubunzima obulahlekileyo okanye nangaphezulu. Ke, oku kutya akufuneki kuthathelwe ingqalelo njengokhetho olufanelekileyo lokunciphisa umzimba.
Ubungakanani bobunzima obulahlekileyo nge-1000 yekhalori yokutya buyahluka ukusuka komnye umntu ukuya komnye, njengoko kuxhomekeke kwimetabolism yomntu ngamnye, kunye nenqanaba lomsebenzi wabo. Ngokubanzi, oku kutya kunokuboniswa kubantu abatyebe kakhulu okanye abafuna ukunciphisa umzimba ngokukhawuleza ukulawula uhlobo lwesifo esinganyangekiyo, umzekelo, isifo seswekile.
Oku kulandelayo yimenyu yokutya yosuku lwe-1000 yeekhalori zokutya:
| Ukutya | Imenyu | Iikhalori |
| Isidlo sakusasa (7am) | 1 indebe yekofu engenaswekile + 1 isilayi yesonka sengqolowa (30g) + 1 isilayi setshizi emhlophe (30g) + 1 icephe elimuncu lebhotolo (5g) | Iikhalori ezingama-200 |
| I-snack yasekuseni (10am) | 1 iapile enkulu (120g) + 1 indebe yeti eluhlaza engenaswekile | Iikhalori ezingama-60 |
| Isidlo sasemini (13h) | I-90g yenkukhu eyosiweyo + ½ indebe yerayisi emdaka ngeekomityi ezimbini zelayisi, isaladi yetumato kunye netswele, enongwe ngecephe le-1 yeoyile | Iikhalori ezingama-305 |
| Isidlo sasemini (16h) | 1 i-yogurt ecacileyo + 1 icephe le-oats + 1 icephe (le dessert) ye-chia | Iikhalori ezili-150 |
| Isidlo sangokuhlwa (7pm) | I-90g yentlanzi eyosiweyo + ½ indebe yeetapile + 1 indebe ye-broccoli kunye ne-carrot ephekiweyo + 1 icephe lesipuni leoyile ye-olive | Iikhalori ezingama-285 |
| Itotali | Iikhalori ezili-1000 |
Uyenza njani i-1000 yekhalori yokutya
Ukwenza i-1000 yekhalori yokutya kubalulekile ukuba udibane nesondlo, njengoko kuyimfuneko ukwenza uvavanyo olupheleleyo lwezondlo, kungekuphela nje ukubonisa iinjongo zokutya, kodwa nokuqonda ukuba umntu uyakwazi ukwenza ukutya. Emva kokufumana lonke ulwazi oluyimfuneko, isondlo sokutya siya kuba nakho ukwenza isicwangciso sokulahleka kwesisindo esilungiselelwe kakuhle kuzo zonke iimfuno zomntu.
Ukwazi i-BMI yakho kunye nokuqonda ukuba ufuna kangakanani ukunciphisa umzimba, faka idatha yakho kwisibali-manani:
Kubalulekile ukuba ngexesha lokutya kwekhalori ezili-1000 kugcine nokutya okwaneleyo, phakathi kwe-1.5 ukuya kwi-2 yeelitha zamanzi ngosuku, okanye iti engenaswekile. Ukongeza, kubalulekile ukuba utye rhoqo emva kweeyure ezi-3, ukunqanda ukulamba kakhulu kwisidlo esilandelayo.
Njani ukunciphisa umzimba ngendlela esempilweni
Ukwehlisa umzimba ngendlela esempilweni kubalulekile ukuba utye ukutya okwahlukeneyo okunezondlo. Ngenxa yoko, ezinye iingcebiso ezibalulekileyo zibandakanya:
- Yenza ukutya okuphambili oku-3 kunye nama-2 okanye ama-3 amashwamshwam, kunye neziqwengana ezincinci;
- Sebenzisa i-3 ukuya kwi-5 yeenkonzo zeziqhamo kunye / okanye imifuno yonke imihla;
- Nciphisa ukutyiwa kokutya okutyebileyo kwiswekile okufana neejusi ezinamashishini, iikeyiki, iikeyiki, iilekese, phakathi kwezinye;
- Lungisa ukutya okugcadiweyo, kwi-oveni okanye umphunga, uphephe amalungiselelo ngamanqatha amaninzi;
- Kulumkele ukutya ukutya okunamafutha aphezulu njengeesoseji, inyama ebomvu, itshizi etyheli, iisosi, ukutya okwenziweyo, phakathi kwabanye;
- Khetha ukutya ubisi olunamanzi kunye nezinye izinto.
Ukongeza, ukwenziwa komzimba rhoqo kufuneka kwenziwe, ubuncinci ama-3 ngeveki kwimizuzu engama-30 ukuya kuma-60. Olunye umthambo lubonakalisiwe kwabo bafuna ukunciphisa umzimba kubandakanya ukuqubha, ukudanisa, ukubaleka okanye ukuhamba. Jonga ezona zilolongo zilungileyo zokunciphisa umzimba.
Jonga ezinye iingcebiso ezibalulekileyo zokunciphisa indlala kunye nokwehlisa umzimba ngokulula:
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