Bella Adams
Pamene mukupitiriza ulendo wanu wowonda, mungaone kuti mwa kudya 2000 calories (kcal) tsiku ndi tsiku, kulemera kwanu kumakhalabe kokhazikika ndipo simutaya 0.5 kg pa sabata, zomwe zikutanthauza kuti thupi lanu lafika kumalo otchedwa mapiri. , mwachitsanzo, mulingo wokhazikika pakati pa mphamvu zolandilidwa kuchokera ku chakudya ndi mphamvu zomwe thupi limagwiritsa ntchito tsiku lililonse. Mphamvu zomwe thupi lanu limagwiritsa ntchito tsiku lililonse zitha kugawidwa m'magulu amphamvu a metabolism (mwachitsanzo, kuchuluka kwa mphamvu zomwe zimafunikira kuti mukhalebe ndi moyo nthawi yopumula, mwachitsanzo, mphamvu zothandizira kagayidwe kachakudya) ndi mphamvu zolimbitsa thupi. Mphamvu yamagetsi imachitika pamene mphamvu yochokera ku chakudya ikufanana ndi kuchuluka kwa mphamvu kuchokera ku basal metabolic rate ndi mphamvu zochokera kuzinthu zolimbitsa thupi. Popeza mwakhala mukudya zakudya zochepetsera thupi, kulemera kwa thupi lanu kwacheperachepera, zomwe zikutanthauza kuti mphamvu (basal metabolic energy) yomwe mukufunikira kuti mukhale ndi moyo wachepa.
Kodi ndikufunika kuchepetsa thupi kapena index mass index?
Chifukwa chake, zikomo, tsopano ngati cholinga chanu ndi kupitiliza kuonda (kukhalabe ndi mphamvu yoyipa), muyenera kusinthana ndi zakudya zatsiku ndi tsiku zomwe zimapatsa michere yonse yofunikira, mavitamini, ma microelements ndipo nthawi yomweyo adzakhala ochepa zopatsa mphamvu, ndiye 1800 zopatsa mphamvu (kcal) patsiku.
Ndi bwinonso kukumbukira kuti si zakudya zimene zingatithandize kuonda bwino. Kuchita masewera olimbitsa thupi moyenera sikungothandiza kufulumizitsa kagayidwe kanu, komanso kudzakuthandizani kusintha maganizo anu komanso kukhala ndi thanzi labwino.
- Ma calories 1,825;
- 87 g mapuloteni;
- 244 g chakudya;
- 42 g wa fiber;
- 64 g mafuta;
- 1,544 mg ya sodium.
Chakudya cham'mawa, zopatsa mphamvu 421
- Ma cookies a oatmeal-nthochi ndi mtedza - 2 pcs Oatmeal-nthochi cookies ndi mtedza.
- Ma tangerines - 2 ma PC.
Chakudya cham'mawa, ma calories 190
- Apple - 1 pc.
- Peanut butter - 1 tbsp
Chakudya chamasana, 440 calories
- 1 kutumikira - Sandwichi yokhala ndi hummus ndi masamba.
- Cheddar tchizi - 30 g.
Chakudya chamadzulo, 182 calories
- Banana - 1 pc.
- Ma amondi opanda mchere wothira - 10 ma PC.
Chakudya chamadzulo, 592 calories
- 1 kutumikira - nkhuku fajita ndi masamba ndi nyemba.
- 1 chikho cha yophika bulauni mpunga
- Ma calories 1,813;
- 54 g mapuloteni;
- 260 g chakudya;
- 46 g wa fiber;
- 71 g mafuta;
- 2,440 mg ya sodium.
Chakudya cham'mawa, zopatsa mphamvu 421
- Ma cookies a oatmeal-nthochi ndi mtedza - 2 pcs Oatmeal-nthochi cookies ndi mtedza.
- Ma tangerines - 2 ma PC.
Chakudya cham'mawa, ma calories 115
- 30 magalamu a cheddar tchizi.
Chakudya chamasana, 439 calories
- 1 chikho cha Kolifulawa ndi tsabola ndi mandimu.
- 1 apulo.
Chakudya chamadzulo, 221 calories
- Banana - 1 pc.
- Ma amondi opanda mchere wothira - 15 ma PC.
Chakudya chamadzulo, 618 calories
- 1 kutumikira - Zukini ndi chickpea burger ndi tahini msuzi.
- 2 servings - Zakudya zotsekemera za mbatata mu uvuni.
- Ma calories 1,803;
- 82 g mapuloteni;
- 239 g chakudya;
- 41 g wa fiber;
- 68 g mafuta;
- 2,186 mg ya sodium.
Chakudya cham'mawa, zopatsa mphamvu 421
- Ma cookies a oatmeal-nthochi ndi mtedza - 2 pcs Oatmeal-nthochi cookies ndi mtedza.
- Ma tangerines - 2 ma PC.
Chakudya cham'mawa, ma calories 192
- Ma amondi opanda mchere wothira - 10 ma PC.
- Cheddar tchizi - 30 g.
Chakudya chamasana, 439 calories
- 1 kutumikira - Kolifulawa ndi tsabola ndi mandimu.
- 1 apulo.
Chakudya chamadzulo, 201 calories
- Banana - 1 pc.
- Peanut butter - 2 tbsp.
Chakudya chamadzulo, 550 calories
- 1 chikho cha salmon cutlets.
- 2 makapu a sipinachi.
- 3 magawo a baguette ambewu.
- Ma calories 1,817;
- 77 g mapuloteni;
- 223 g chakudya;
- 51 g wa fiber;
- 78 g mafuta;
- 1,448 mg ya sodium.
Chakudya cham'mawa, zopatsa mphamvu 393
- 1 kutumikira - muesli ndi raspberries.
- Nthochi 1.
Chakudya cham'mawa, ma calories 172
- 45 g wa cheddar tchizi.
Chakudya chamasana, 344 calories
- 1 kutumikira - Kolifulawa ndi tsabola ndi mandimu.
Chakudya chamadzulo, 200 calories
- 1 apulo.
- 1 tbsp mafuta a peanut.
Chakudya chamadzulo, 521 calories
- 1 kutumikira - saladi ya nkhuku ndi msuzi wa chiponde.
Chakudya chamadzulo, 188 calories
- ½ chikho cha strawberries.
- 30 g chokoleti chakuda.
- Ma calories 1,784;
- 59 g mapuloteni;
- 227 g chakudya;
- 52 g wa fiber;
- 82 g mafuta;
- 1,774 mg ya sodium.
Chakudya cham'mawa, zopatsa mphamvu 382
- 1 kutumikira - muesli ndi raspberries.
- 1 apulo.
Chakudya cham'mawa, ma calories 115
- 30 magalamu a cheddar tchizi.
Chakudya chamasana, 460 calories
- 1 kutumikira - Kolifulawa ndi tsabola ndi mandimu.
- 15 zidutswa za toasted amondi wopanda mchere.
Chakudya chamadzulo, 210 calories
- Nthochi 1.
- 1 tbsp mafuta a peanut.
Chakudya chamadzulo, 617 calories
- 1 kutumikira - Ravioli ndi sipinachi, artichokes ndi azitona.
- 1 kutumikira - msuzi wa basamu. ndi makapu 2 osakaniza wobiriwira saladi
- Ma calories 1,806;
- 64 g mapuloteni;
- 251 g chakudya;
- 48 g wa fiber;
- 73 g mafuta;
- 1,865 mg ya sodium.
Chakudya cham'mawa, zopatsa mphamvu 393
- 1 kutumikira - muesli ndi raspberries.
- Nthochi 1.
Chakudya cham'mawa, ma calories 200
- 1 apulo.
- 1 tbsp mafuta a peanut.
Chakudya chamasana, 514 calories
- 1 kutumikira - Sandwichi yokhala ndi hummus ndi masamba.
- 1 tangerine.
- 20 zidutswa za toasted amondi wopanda mchere.
Chakudya chamadzulo, 115 calories
- 30 magalamu a cheddar tchizi.
Chakudya chamadzulo, 585 calories
- 1 kutumikira - Msuzi wa Curry ndi mbatata ndi mtedza.
- 3 magawo a baguette ambewu.
- Ma calories 1,804;
- 60 g mapuloteni;
- 236 g chakudya;
- 47 g wa fiber;
- 78 g mafuta;
- 2,229 mg ya sodium.
Chakudya cham'mawa, zopatsa mphamvu 390
- 1 kutumikira - Mazira mu tsabola ndi avocado.
- Nthochi 1.
Chakudya cham'mawa, ma calories 95
- 1 apulo.
Chakudya chamasana, 345 calories
- 1 kutumikira - Msuzi wa Curry ndi mbatata ndi mtedza.
Chakudya chamadzulo, 35 calories
- 1 tangerine.
Chakudya chamadzulo, 719 calories
- 1 kutumikira - Pasitala ndi sipinachi ndi atitchoku.
- 2 makapu osakaniza letesi, okoleretsa ndi 2 tbsp. Msuzi wa basamu.
Chakudya chamadzulo, 220 calories
- 1 chikho cha strawberries.
- 30 g chokoleti chakuda.
Ngakhale kuti ndizosatheka kuonda m'dera linalake, monga m'chiuno kapena pamimba, popanda kutaya thupi lonse, masewera a m'mimba ndi mwendo adzakhala opindulitsa kwa inu. Kuchita masewera olimbitsa thupi kumathandizira kulimbikitsa ndikumanga minofu ya miyendo. Bhonasi yowonjezera ndi yakuti pogwira ntchito ndi miyendo yanu, mumawongolera kutuluka kwa magazi, venous ndi lymphatic drainage kuchokera m'miyendo yanu, yomwe ili yofunika kwambiri popewa mitsempha ya varicose, kapena kunena mophweka, miyendo yanu idzawoneka bwino ndipo idzapambana ' nditopa msanga. Komanso, kuchita masewera olimbitsa thupi kunyumba kudzakuthandizani kulimbitsa mimba yanu, yomwe ili yofunika kwambiri kwa amayi pambuyo pobereka, komanso kuchepetsa mafuta m'mimba, omwe amatchedwa mafuta a visceral, ndizofunikira kwambiri pa thanzi la mtima wanu ndi magazi anu. zombo.
