Okuqukethwe
- Kuyini ukudla kwekhalori eyi-1000
- Lokhu kudla kubani?
- Izimfihlo zokudla kwekhalori eziyi-1000
- Ubuhle Nebubi Bokudla Kwekhalori Eyi-1000
- Izidingo zokudla kwekhalori eziyi-1000
- Amakholori emenyu yokudla ayi-1000
- Izimo
- Izinzuzo ze-1000 Calorie Diet
- Okubi kokudla kwekhalori le-1000
- UKUDLA OKUVUMELEKILE KANYE OKUNGQINWE
- Ukudla kabusha ama-calories ayi-1000
Ngabe ufuna ukunciphisa umzimba bese udla noma yikuphi ukudla okuthandayo? Kungenzeka! Ukudla "kwama-calories ayi-1000" kusiza labo abancipha emzimbeni abangafuni ukunikela ngokudla abakuthandayo. Imithetho eyisisekelo yale ndlela yokuguqula isibalo ukuthi ungakha ukudla ngokuthanda kwakho, kepha udinga ukugcina ngaphakathi kokudla kwekhalori kwansuku zonke okucacisiwe.
Kuyini ukudla kwekhalori eyi-1000
Njengoba ungase ucabange, iphuzu lalokhu kudla ukuthi ungadli ama-calories angaphezu kuka-1000 ngosuku. Ingabe kuningi noma kuncane?
Ngokwesilinganiso, ukudla kwekhalori kowesifazane kungama-kilojoule angama-2000 ngosuku, futhi kumuntu 2500. Lokhu ubuncane obudingekayo ukuze silondoloze impilo. Okusho ukuthi, umzimba kuzofanele unqanyulwe kanzima futhi uphoqeleke ukuthi usebenzise lokho obukubekele usuku lwemvula.
Yiqiniso, lokhu akuwona umsebenzi onempilo kakhulu, yingakho ukudla okunciphisa ikhalori, nakuba kunikeza imiphumela esheshayo ngesikhathi esifushane, akukhuthazwa ukuba kulandelwe isikhathi eside. Ngokuyisisekelo, ngoba kunzima kakhulu ukuzihlinzeka ngokudla okunempilo ngenani elincane lama-calories.
Lokhu kudla kubani?
Sekuvele kushiwo ngenhla ukuthi ukudla okunjalo kufanele kuphathwe ngokuqapha. Kodwa ungasheshi ukwethuka futhi ulahle izinhlelo zakho, ngoba ngezinye izikhathi ngisho nodokotela banquma ukudla okunjalo. Kunjalo, ezigabeni ezithile:
- Abantu abane-BMI (Body Mass Index) abangaphezu kuka-30. Okusho ukuthi, abakhuluphele;
- abanesifo sikashukela abakhuluphele;
- Abantu abangakwazi ukuhlinzwa noma ukuhlolwa ngenxa yokukhuluphala ngokweqile.
Kulokhu, isikhathi esiphezulu sokudla singamaviki angu-12. Uma inkinga i-crease eyodwa eyengeziwe esiswini, akufanele unamathele kulolu hlelo isikhathi esingaphezu kwamasonto ambalwa.
Izimfihlo zokudla kwekhalori eziyi-1000
Imfihlo eyinhloko yalokhu kudla ukuphatha ukudla ngama-calories angu-1000. Kodwa uzodla kangaki nokuthi yikuphi ukudla - akunandaba ngempela. Kodwa-ke, uhlu lwemikhiqizo efanelekile kakhulu (ikhalori ephansi) lukhona, kodwa sizokhuluma ngalokhu ngokuhamba kwesikhathi.
Kodwa ake sibheke amanye amaqhinga azokusiza ukuthi ubekezelele lokhu kudla ngenhlonipho nangesizotha:
- Xhumana nodokotela wakho kuqala;
- Faka uhlelo lokusebenza lokubala amakhalori, ngoba maningi kakhulu kukho konke ukunambitheka nombala.
Ingafakwa ocingweni noma kukhompuyutha. Zonke ziyafana, into esemqoka ukuzijwayeza ukuletha konke ukudla okudliwe lapho. Kusengcono kunokubhala yonke into ebhukwini. Nakuba, uma uthanda ukwenza yonke into ngendlela yakudala, hamba ngayo;
- Uma usuvele unqume ukuqhubeka nalokhu kudla, bese uziqeqeshe ukuze ufunde ngokucophelela ilebula yemikhiqizo;
- Thenga isikali sasekhishini. Lokhu kuzosiza kakhulu ukulawula izingxenye;
- Phuza amanzi anele;
- Susa ukudla okunenkomba ephezulu ye-glycemic (isinkwa esimhlophe, amazambane, ushukela, irayisi elimhlophe, i-pasta, ushokoledi wobisi) ekudleni;
- Susa amafutha e-trans (ibhotela, imajarini) ekudleni kwakho. Amafutha anempilo kufanele anikeze kuphela u-20% wekhalori yakho yansuku zonke;
- Yenza i-cardio. Bazosheshisa izinga lokushiswa kwama-calories.
Ubuhle Nebubi Bokudla Kwekhalori Eyi-1000
Ngaphambi kokuthi uzinqumele ukuthi uyakudinga yini lokhu kudla, kala okuhle nokubi esikulungiselele lapha:
izinzuzo
- Ukulahlekelwa isisindo ngokushesha;
- Imikhuba yokudla enempilo;
- Impilo ende;
- Amathuba aphansi we-oncology;
- Amathuba amancane okuwohloka kobuchopho obuhlobene neminyaka;
- Umsebenzi wokuzala othuthukisiwe.
Ubuncane
- Ikhanda elibuhlungu nesiyezi;
- Ubuthakathaka nokukhathala. Yingakho kungenakwenzeka ukuhlanganyela emidlalweni ikakhulukazi ngokuzikhandla. Ubukhulu - ukuhamba ngokushesha;
- Kungase kube nomthelela omubi kumetabolism, i-endocrine, ukugaya ukudla, izinhlelo zenhliziyo nemithambo yegazi;
- Lokhu kudla akufanelekile ukusetshenziswa isikhathi eside.
Izidingo zokudla kwekhalori eziyi-1000
Ungasebenzisa cishe noma yini oyifunayo, kodwa ngena esilinganisweni sekhalori samayunithi ayi-1000. Yiqiniso, kufanele kugcizelelwe ekudleni okunciphile, okunekhalori ephansi, okunempilo. Uma kungenjalo, ngisho nokudla okuqukethe amayunithi wamandla ambalwa, kodwa okunekhalori ephezulu futhi okungenampilo (isibonelo, ukudla okusheshayo noma amaswidi), uzibeka engozini yokuncisha umzimba wezingxenye eziwusizo futhi ubangele izinkinga zempilo. Inani lokudla okunjalo, kanye nokudla okuthosiwe, imikhiqizo kafulawa omhlophe, ama-muffin, iziphuzo ze-carbonated, utshwala kufanele buncishiswe. Okungcono nakakhulu, balahle ngokuphelele ngesikhathi sokudla. Kubalulekile ukuthi imenyu iqukethe imifino eyanele, izithelo, amajikijolo, inyama enomzimba nenhlanzi, ubisi olunamafutha aphansi. Gcwalisa amafutha ngethisipuni elilodwa noma amabili lamafutha emifino ngosuku futhi okungcono ungawashisi. Njengomvuzo wokuzikhandla nokuqina, ungazitika ngokunye ukudla kwakho okuthandayo. Cabanga ngalokho ofuna ukukudla (ithi, uswidi noma isoseji) futhi, ngemva kokubala okuqukethwe kwekhalori, engeza ekudleni.
Ukuqhubeka kokudla kwekhalori elingu-1000 akunconywa izinsuku ezingaphezu kweziyisikhombisa, ngaphandle kwalokho umzimba ungancipha. Ngemuva kwesonto lokuncipha, uma ufuna ukuqhubeka unciphise isisindo, vele wandise ukudla kwekhalori kokudla kwansuku zonke hhayi kakhulu (kuze kufike kumayunithi wamandla we-1200-1300). Kunoma ikuphi, akufanelekile ukukhulisa kakhulu “inani” lokudla. Kwenze lokhu kancane kancane ukuze ungethusi umzimba futhi ulayishe isisu ngokweqile.
Ekudleni kwama-khalori ayi-1000, kungcono kakhulu ukudla isidlo esiyingxenye. Nobabili nizosheshisa imetabolism futhi nihlinzeke ngokunethezeka ngokwengeziwe ngokuncipha ngenxa yokudla njalo esiswini. Akungabazeki ukuthi kuhle "ekuchobozeni" nokuthi isisu siyancipha, ukujwayela ukwamukela izingxenye ezincane zokudla.
Qiniseka ukuthi uphuza amanzi (okungenani amalitha ayi-1,5 nsuku zonke). Okokuqala, (okubaluleke kakhulu) kuzovumela umzimba ukuthi ugweme isimo esiyingozi sokuphela kwamanzi emzimbeni. Futhi okwesibili, amanzi "azokhohlisa" isisu, agcwalise amavolumu aso, okuzokwenza kube lula ukusutha ngokudla okuncane.
Zama ukuhlela ukudla kwakho kusengaphambili, khona-ke ngeke "uziphonse" ama-calories angaphezulu kuwe. Phrinta itafula lekhalori lezinto zakho zokudla bese ulithumela endaweni evelele. Ungasebenzisa futhi izinketho zemenyu ezingezansi.
Izazi zokudla okunomsoco zeluleka ukwenza ukudla ngendlela yokuthi ukudla kwasekuseni kube nokudla okunothe ngamaprotheni angenalutho. Imikhiqizo yobisi noma yobisi olubilile, amafutha aphansi noma amafutha aphansi yizinqumo ezinhle. Kuyasiza ukudla kwasekuseni okusanhlamvu okuhlukahlukene, izinkwa zokusanhlamvu.
Ngesidlo sasemini, kungakuhle ukuthi udle isobho elinamafutha amancane, ucezu lwenyama noma inhlanzi (ukudla kwasolwandle) okuphekwe ngaphandle kokufaka uwoyela, nesaladi yemifino.
Kusihlwa, kunconywa ukuthi ugxile emikhiqizweni yamaprotheni anomzimba. Ukuze uthole isidlo sakusihlwa, ungabilisa noma ubhake inyama noma inhlanzi, uhambisane nesidlo ngenani elincane lama-carbohydrate anempilo (isibonelo, irayisi elibomvu).
Isinongo ku-cottage shizi enamafutha aphansi, i-kefir, noma imaphi amajusi asanda kufinywa, kanye nezithelo nemifino emsulwa. Ngaphambi kokulala, ukuze ulale ngokunethezeka, ungaphuza inkomishi yetiye ngesipuni soju noma izithelo ezimbalwa ezomile.
Ngeviki lokudla ama-calories ayi-1000 ngosuku, kudla okungenani ama-kilogram ama-2-3 angadingekile.
Sikulethela ukunakekela kwakho izinketho ezilinganiselwe zemenyu yokudla kwama- “1000 calories”.
Inketho No. 1
- Ukudla kwasekuseni: i-cottage shizi enamafutha aphansi (izipuni ezi-2) nocezu lwesinkwa esimnyama noma serye.
- Ukudla kwasekuseni kwesibili: i-apula noma ipheya.
- Isidlo sasemini: isitsha esincane sesobho semifino ngaphandle kokuthosa; 100 g wenhlama yenkukhu ebilisiwe; izipuni ezimbalwa zesaladi yemifino engekho isitashi noma i-3 tbsp. l. imifino iyisitshulu.
- Isidlo santambama: ama-walnuts ama-2.
- Isidlo sakusihlwa: 100-120 g wephalishi le-buckwheat; iqanda lenkukhu elibilisiwe noma eliphekiwe; ingxenye yesaladi ephuma kukhukhamba, utamatisi, ulethisi nemifino ehlukahlukene.
- Ukudla kwantambama: uma ulambile, ungadla esinye isipuni se-curd esinamafutha aphansi.
Inketho No. 2
- Ukudla kwasekuseni: iqanda elibilisiwe; ucezu lwe-rye noma isinkwa esimnyama, olufakwe ibhotela (10 g); ingilazi yobisi (uma ufisa, ungafaka isoya noma ukhukhunathi); uhhafu wamagilebhisi.
- Ukudla kwasekuseni kwesibili: ama-plums ama-2 noma ama-apricot ama-2.
- Isidlo sasemini: inyama yenkomo ebilisiwe noma ebhakwe (cishe ngama-80 g); imifino iyisitshulu emanzini (200 g); isaladi yemifino eluhlaza (150 g).
- Isidlo sasemini: ubisi olunamafutha (200 ml).
- Isidlo sakusihlwa: amabele enkukhu abilisiwe (kufika ku-100 g); izipuni ezimbalwa zemifino eshitshiwe nengxenye yengilazi yobisi olunamafutha aphansi.
- Ukudla kwakusihlwa: ngaphambi nje kokulala, ungazitotosa ngengilazi ye-kefir ephansi.
Inketho No. 3
Le mikhiqizo idinga ukusetshenziswa kungakapheli amahora ayi-6:
- - 400 g yemifino (sigxila emikhiqizweni engeyona isitashi);
- - ucezu lwesinkwa (kufika ku-40 g);
- - 300 g wanoma yisiphi isithelo;
- - iqanda lenkukhu, elibilisiwe noma eliphekwe epanini elomile;
- - 10-15 g webhotela;
- - inyama enciphile, ephekwe ngaphandle kokufaka uwoyela (150 g).
Inketho No. 4
- Ukudla kwasekuseni: iqanda lenkukhu elibilisiwe; ucezu lwesinkwa se-rye, ugcobe ungqimba oluncane lwebhotela; uhhafu wamagilebhisi; ubisi olunamafutha (200 ml).
- Isidlo sasekuseni sesibili: i-compote engenashukela (200 ml).
- Isidlo sasemini: i-80 g yenyama ebhontshisiwe ebhakwe; isaladi yemifino engekho isitashi (200 g); iso lenkunzi encane.
- Isidlo sasemini: ucezu lwesinkwa se-rye (ungathambisa kancane ibhotela) ngocezu lweshizi; kufika ku-250 ml wobisi olunamafutha.
- Isidlo sakusihlwa: inyama ebilisiwe ebilisiwe (80 g); ikhukhamba notamatisi isaladi (200 g); uhhafu wengilazi yobisi olunamafutha amancane; idada lesi-mandarin.
Inketho No. 5
- Ukudla kwasekuseni: ingilazi yobisi olunamafutha amancane.
- Isidlo sasemini: 150 g wophizi osikiwe noma ubhontshisi; 100 g inyama noma inhlanzi, ephekwe ngaphandle kokufaka uwoyela; 2 isipuni. l. i-buckwheat noma ilayisi nge-400 g yemifino ethosiwe (gxila kokunama-khalori aphansi).
- Isidlo sasemini: ubhanana noma ama-apula ama-2 amancane.
- Isidlo sakusihlwa: isitsha somhluzi onamafutha aphansi noma isobho lemifino ngaphandle kokuthosa; ingilazi ye-yogurt enamafutha amancane noma i-kefir (ungayiphuza manje noma eduze nesikhathi sokulala).
Inketho No. 6
- Ukudla kwasekuseni: ikhofi / itiye elinobisi; isinkwa sokudla okusanhlamvu.
- Isidlo sasemini: ucezu lwenhlanzi ebilisiwe kanye notamatisi omncane omncane.
- Kuphephile, i-apula.
- Isidlo sakusihlwa: kufika ku-200 g we-fat fat curd ngokufaka ujamu (cishe u-30 g); inkomishi kakhokho nobisi olunamafutha amancane.
Inketho No. 7
- Ukudla kwasekuseni: iqanda lenkukhu ebilisiwe noma ebilisiwe; itiye noma ikhofi nobisi kungeziwe.
- Isidlo sasemini: isobho semifino; ucezu lwezinhlanzi ezibilisiwe ezibilisiwe.
- Isidlo sasemini: ama-apula ama-2 amancane.
- Ukudla kwakusihlwa: I-150 g yesaladi yesilimo esidliwayo esinamagatsha anamanzi nemifino ehlukahlukene kanye nenani elifanayo le-fillet yenkukhu ebilisiwe noma ebhakwe.
Inketho No. 8
- Ukudla kwasekuseni: itiye nge-1 tsp. uju noma ikhofi nobisi.
- Isidlo sasemini: I-150 g yefiligi ebilisiwe kanye nenani elifanayo lephalishi le-buckwheat; 2-3 utamatisi omncane.
- Isidlo sasemini: ama-apula ama-2.
- Isidlo sakusihlwa: isitsha sesobho semifino esinamafutha amancane; kuze kufike ku-150 g we-0% we-fat curd ne-apula.
Inketho No. 9
- Ukudla kwasekuseni: amaqanda abilisiwe ama-2 nesinkwa esiphelele esingu-2
- Isidlo sasemini: 100 g we-salmon ebilisiwe epinki nengxenye yenkomishi yomhluzi wezinhlanzi.
- Isidlo sakusihlwa: cishe i-100 g yenkukhu ebilisiwe ne-200 g yesaladi likhukhamba-utamatisi ngamakhambi.
Inketho No. 10
- Ukudla kwasekuseni: ubhekeni onamafutha (100 g); Ikhofi yetiye.
- Isidlo sasemini: 200 g wesobho elinamafutha aphansi kanye ne-apula.
- Isidlo sasemini: ingilazi ye-yogurt engenalutho noma izipuni ezimbalwa zeshizi elinamafutha aphansi.
- Isidlo sakusihlwa: amazambane abilisiwe; kufika ku-200 g wenhlama yenkukhu, ebhakwe noma ebilisiwe; i-sauerkraut (100 g).
Inketho No. 11
- Ukudla kwasekuseni: izipuni ezimbalwa zeshizi elinamafutha aphansi ngokungezwa kwamakhambi; ucezu lwesinkwa esingenamvubelo.
- Isnack: i-apula kanye nama-pistachio ambalwa.
- Isidlo sasemini: isitsha sesobho esenziwe nganoma yini, ngaphandle kwamazambane, imifino; inyama ebilisiwe yenkukhu (50 g); 2 isipuni. l. iphalishi le-buckwheat; ikhukhamba elisha; compote ngaphandle ushukela.
- Isidlo sasemini: indlebe encane yommbila obilisiwe.
- Isidlo sakusihlwa: 80 g wenkukhu ebhakwe ngaphandle kwesikhumba; izipuni ezimbalwa zanoma iyiphi imifino ebhakiwe, ngaphandle kwamazambane; 200 ml we-kefir.
Inketho No. 12
- Ukudla kwasekuseni: 3 tbsp. l. oats ogoqiwe ophekwe obisini olunamafutha amancane; izihlahla ezimbalwa noma ama-apricot omisiwe.
- Isnack: idlanzana lamajikijolo.
- Isidlo sasemini: isitsha sesobho seklabishi; 100 g wezinhlanzi ezibilisiwe ezibilisiwe; 2 isipuni. l. irayisi; utamatisi; izithelo ezingenashukela ziphuza amajikijolo (ingilazi).
- Isidlo sasemini: ama-walnuts ama-2 noma yisiphi isithelo esingeyona isitashi.
- Isidlo sakusihlwa: i-100 g yezinhlanzi ezifakwe ku-foil; ikhukhamba notamatisi isaladi; ingilazi yobisi olugobile noma iyogathi engenalutho.
Izimo
Izingane, intsha, abantu asebekhulile, ngemuva kokungenelelwa kokuhlinzwa, abesifazane abakhulelwe nabancelisayo, abantu abenza umsebenzi onzima womzimba, kanye nabasubathi akufanele banamathele ekudleni kwamakhalori ayi-1000.
Izinzuzo ze-1000 Calorie Diet
- Akukho ukuvinjelwa okuqinile kunoma yikuphi ukudla. Vumela inani elincane, kepha ungasebenzisa konke.
- Lokhu kudla kusekelwe ngokwesayensi: sishisa amandla amaningi kunendlela esidla ngayo futhi sinciphise isisindo.
- Ukudla okunconywayo okunconywayo kukhuthaza ukwehla kwesisindo ngaphandle kwendlala enamandla.
- Ngemenyu ehlelwe kahle futhi ungenzi ihaba isikhathi sokudla, ngeke unciphise umzimba ngezinto ezibalulekile.
Okubi kokudla kwekhalori le-1000
- Ukuhlala ekudleni kwekhalori le-1000 kungaba yinselele ekuqaleni ngenxa yesidingo "sokuhlola" konke ukudla okudlayo. Akunakwenzeka ngaso sonke isikhathi ukuqonda ngokunembile okuqukethwe kwekhalori komkhiqizo othile, ikakhulukazi othengwe kusikhungo sokudla.
- Uma ungabhali phansi indlela yokudla ukuze kube nendawo eyanele yokudla okwanele okunempilo, umzimba ungabhekana nokushoda kwezinto okumele uzenze ngokujwayelekile.
UKUDLA OKUVUMELEKILE KANYE OKUNGQINWE
Njengoba kushiwo ngenhla, akukho ukudla okunqatshelwe kulokhu kudla, noma kunjalo, uma ufuna ukulingana nama-calories angu-1000 ngaphandle kokukhawulela amasemishi ambalwa kashizi nebhotela, khona-ke ukudla okuvamile kuyodingeka kukhishwe.
Kuvunyelwe
- Imifino (ngaphandle kwamazambane);
- Izithelo;
- Inyama ebilisiwe noma ebhakiwe;
- Inhlanzi ebilisiwe noma ebhakiwe;
- Isinkwa sikakolweni sonke;
- Imikhiqizo yobisi enekhalori ephansi;
- Amantongomane ngenani elincane;
Kuso
- Isinkwa esimhlophe;
- Izithelo ezomisiwe;
- Amafutha (imifino nezilwane) ngobuningi obukhulu;
- Amaswidi;
- Ukudla okulula (ama-chips, amantongomane, imbewu);
- I-Pasta;
- Imikhiqizo yobisi enamafutha (ushizi);
Ngokuqondene notshwala, uma ufuna ngempela, ungaphuza ingilazi eyodwa. Into esemqoka ukubheka ama-calories. Ukusikisela, ubhiya newayini elomile kunokuqukethwe kwekhalori ephansi kakhulu. Futhi khumbula ukuthi indlela yokulungiselela ibaluleke kakhulu. Ngisho nomkhiqizo wekhalori ephansi kakhulu uyayeka ukuba njalo uma uthosiwe ngamafutha. Kungcono ukubilisa noma ukubhaka ukudla. Ibhayela ephindwe kabili ingaba yindlela enhle yokuphuma, kodwa uzodinga ukujwayela ukunambitheka okuthile kokudla.
Ukudla kabusha ama-calories ayi-1000
Uma ufuna ukunciphisa amakhilogremu amaningi, ungaphinda wehlise okuqukethwe kwekhalori ekudleni futhi, kepha okungenani amasonto amabili kuya kwamathathu ngemuva kokuphela kokudla.
سلام تا حالا کسی رژیم 1000کالری گرفته که جواب داده باشه؟ چه طور بوده و لطف کنید تجربش رو به من بگید ممنون میشم.