Menyu Yemazuva manomwe Kuti Udzike Huremu, 7 Calories Zuva Nezuva

Wafunga kuderedza uremu. Iwe unogona sei kuderedza uremu kuitira kuti mhedzisiro yacho igare kwenguva refu uye isina kukuvadza kune hutano hwako?

Iwe unofanirwa kutanga kuderedza uremu nekudya 2,000 makorikori (kcal) pazuva, kana wanga uchidya zvakanyanya kupfuura izvozvo. Uhu huwandu hwesimba muurongwa hwekudya hwevhiki huno huchaita kuti zvive nyore kwauri kuti uchinje kune kudya kunovaka muviri pasina kuisa simba rakawandisa pakuda kwako, sezvo iwe uchanzwa wakaguta uye wakagutsikana. Pakutanga kwerwendo rwako, iwe unofanirwa kutanga wadzidza kudya uchiziva, kwete kukurumidza, uye chechipiri, dzidza kutsiva chikafu chisina kunaka neakawanda asina chinhu macalorie ane hutano uye zvinonaka chikafu.

Mitemo yakakosha yekuderedza uremu:

• Zvokudya zvakakurumidza vs. kudya kune utano

Kana iwe uine chinangwa chekuderedza uremu, unofanirwa kuyeuka kuti chero chikafu chakasimba chinogona kukupa mhinduro nekukurumidza. Nekudaro, zvinosuruvarisa, iwe pamwe haungakwanise kuchengeta mhedzisiro kwenguva refu. Mushure mezvose, nekudya kupi zvako kwakasimba, muviri uri pasi pekunetseka kwakanyanya, kushaya simba uye hauna mavhitaminzi anobatsira nemaminerari. Saka, kuitira kuti uremerwe uremu, unofanirwa kuchinja zvishoma nezvishoma kune kudya kunovaka muviri, kudzidza kudya zvishoma nezvishoma, nekuziva, uye kunakidzwa kwete chete nezvokudya asiwo manzwiro anofadza.

• Iwe unofanirwa kutanga kuderedza uremu nemenyu ye2000 kcal (makoriori) pazuva.

Kana iwe uchangotanga kuderera uremu, saka 2000 kcal ndeye yakanyatsogadzikana huwandu hwesimba hunofanira kudyiwa zuva nezuva.

• Deredza uremu hwemuviri (huremu) pasvondo kusvika 0.5-1 kg. 

Ichi chirongwa chekudya kwemazuva manomwe chakagadzirirwa kuve nechokwadi chekuti unowana simba rakakwana, kureva 7 macalorie (kcal) zuva nezuva, pamwe nemhando dzakasiyana dzekudya zvakakosha, kuitira kuti ugone kuderera zvishoma nezvishoma hafu yekirogiramu kusvika pakirogiramu yehuremu hwakawandisa svondo rega rega. .

Zvakachengeteka kurasikirwa kusvika 1-2 kg yehuremu hwemuviri (huremu) pamwedzi, kusvika 10 kg pagore.
Yeuka, unofanira kuderedza uremu zvishoma nezvishoma kusvika 1-2 kg pamwedzi, kusvika 10 kg pagore.

• Sarudza body mass index yako.

Iwe unogona kuona kana uchifanira kuderedza uremu kana kwete nekuverenga muviri wako misa index.

• Idya huwandu hunodiwa hwemapuroteni, makabhohaidhiretsi, mafuta, faibha, mavhitaminzi, uye zvicherwa zuva nezuva.
• Inwa zvinwiwa zvakakwana
• Tevedzera iyo Harvard Plate musimboti.
• Kamura chikafu chako mukudya kwe3 (chisvusvuro, masikati, kudya kwemanheru) uye 2-3 tudyo (mangwanani, masikati, uye pamwe manheru kana uchinzwa nzara).

Ndinofanira kuderedza uremu kana body mass index?

Kana uremu hwako husingachinje (nguva yeplateau), zvishoma nezvishoma chinja kune 1800 kcal menyu.

Kana iwe uchinzwa kuti iwe wajaira kudya kune hutano kusingapfuure 2000 kcal pazuva uye ukaona kuti wapinda nguva yeplateau, kureva nguva iyo uremu hwako hwave huchigadzikana uye husiri kuderera, iwe unogona zvishoma nezvishoma chinja kune a. chirongwa chekudya chine zvishoma kcal pazuva, semuenzaniso, 1800 kcal. Kana zvichidikanwa, kana iwe usina zvipikiso zvekurapa uye muviri wako unoda, chiremba wako anogona kukubvumira kuderedza menyu yako kusvika 1500 kcal pazuva. Zvisinei, yeuka kuti muviri unoda chitsama chakati chemapuroteni, mavhitamini, uye zvicherwa zvinofanira kubva muchikafu. Kushaikwa kwezvinhu izvi zvakakosha kunotungamira kune akasiyana pathological mamiriro uye zvirwere mumuviri, senge scurvy kana osteoporosis.

Menyu yekudya kwevhiki, 2000 macalorie - Zuva #1:

• 1999 macalorie (kcal) esimba kubva pakudya;
• 94 g yeprotein;
• 251 g yemakhahydrates;
• 44 g ye fiber;
• 79 g yemafuta;
• 1.5 mg yesodium.

Kudya kwemangwanani, 421 macalorie

• Oatmeal-banana makiki ane nuts - 2 pcs Oatmeal-banana cookies ane nuts.
• Tangerines - 2 pcs.

Chikafu chemangwanani, 286 macalorie

• Apple - 1 pc
• Peanut butter - 2 tbsp

Kudya kwemasikati, 440 macalorie

• 1 kushumirwa kweSandwich ine hummus nemiriwo
• Cheddar chizi - 30 gr.

Masikati, 260 macalorie

• Banana - 1 pc
• Yakabikwa maarumondi asina munyu - 20 pcs.

Kudya kwemanheru, 592 macalorie

• 1 kudyiwa kweChicken fajita nemuriwo nebhinzi
• 1 kapu yemupunga wakabikwa.

Menyu yekudya kwevhiki, 2000 macalorie - Zuva #2:

• 1,986 macalorie;
• 65 g yeprotein;
• 263 g yemakhahydrates;
• 46 g faibha;
• 84 g mafuta;
• 2,395 mg ye sodium (munyu).

Breakfast, 421 kcal

• Oatmeal banana cookies ne nuts - 2 pcs.
• Tangerines - 2 pcs.

Chikafu chemangwanani, 249 kcal

• 45 magiramu e cheddar cheese
• 1 yai yakaoma-yakabikwa.

Kudya kwemasikati, 439 makorikori, kcal

• 1 chikamu cheCauliflower nechiri pepper uye lime
• 1 apuro.

Masikati, chikafu, 259 macalorie

• Banana - 1 pc
• Yakabikwa maarumondi asina munyu - 20 pcs

Kudya kwemanheru, 618 macalorie

• 1 kushumira Zucchini uye chickpea burger ine tahini muto
• 2 servings yeSweet mbatata fries muchoto.

2,000 Calorie Weekly Meal Plan - Zuva #3

• 1,975 macalorie;
• 88 magiramu emapuroteni;
• 245 magiramu emacarbohydrates;
• 43 magiramu efiber;
• 83 magiramu emafuta;
• 2,189 mg ye sodium (munyu).

Chisvusvuro, 421 makori (kcal)

• Oatmeal banana cookies ne nuts - 2 pcs.
• Tangerines - 2 pcs.

Chikafu chemangwanani, 269 macalorie (kcal)

• 20 pcs yeakaomeswa maarmond asina munyu
• 30 magiramu e cheddar cheese.

Kudya kwemasikati, 439 macalorie (kcal)

• 1 kushumirwa kweCauliflower nechiri pepper uye lime
• 1 apuro.

Chikafu, chekudya chemanheru, 296 macalorie (kcal)

• 1 banana
• 2 tbsp peanut butter.

Kudya kwemanheru, 550 macalorie (kcal)

• 1 kushumira yesalmon cutlets
• 2 makapu espinachi
• 3 zvimedu zvegorosi rose baguette.

Menyu yekudya kwevhiki, 2000 macalorie - Zuva #4

• 2,000 macalorie;
• 87 g yeprotein;
• 227 g yemakhahydrates;
• 52 g ye fiber;
• 92 g yemafuta;
• 1,563 mg yesodium.

Kudya kwemangwanani, 393 macalorie

• 1 kushumira kweMuesli ne raspberries
• 1 bhanana.

Chikafu chemangwanani, 249 macalorie

• 1 yakaoma-yakabikwa huku yai
• 30 g cheddar cheese.

Kudya kwemasikati, 344 macalorie

• 1 kushumirwa kweCauliflower pamwe nechirimu mhiripiri uye lime Koliflower ine chilli mhiripiri uye lime.

Snack, 305 macalorie

• 1 apuro
• 2 tbsp peanut butter.

Kudya kwemanheru, 521 macalorie

• 1 kushumira Huku saladhi nenzungu muto

Chikafu chemanheru, 188 macalorie

• ½ mukombe wemastrawberries
• 30 g chokoti yakasviba.

2,000 calorie chirongwa chekudya kwevhiki - Zuva #5

• 2,023 macalorie;
• 72 magiramu emapuroteni;
• 231 g yemakhahydrates;
• 53 g ye fiber;
• 100 g yemafuta;
• 1,981 mg yesodium.

Kudya kwemangwanani, 382 macalorie

• 1 kushumira kweMuesli ne raspberries
• 1 apuro.

Chikafu chemangwanani, 249 macalorie

• 45 g cheddar cheese
• 1 yai yakaoma-yakabikwa.

Kudya kwemasikati, 460 macalorie

• 1 kushumirwa kweCauliflower pamwe nechirimu mhiripiri uye lime Koliflower ine chilli mhiripiri uye lime
• 15 zvimedu zvemaarumondi akacheneswa asina munyu.

Masikati, 315 macalorie

• 1 banana
• 2 tbsp peanut butter.

Kudya kwemanheru, 617 macalorie

• 1 kushumira kweRavioli nepinashi, artichokes uye maorivhi
• 1 chikamu cheBalsamic sauce.

Menyu yekudya kwevhiki, 2000 macalorie - Zuva #6:

• 2,023 macalorie;
• 75 g yeprotein;
• 264 g yemakhahydrates;
• 51 g ye fiber;
• 87 g yemafuta;
• 1,980 mg yesodium.

Kudya kwemangwanani, 393 macalorie

• 1 kushumira kweMuesli ne raspberries
• 1 bhanana.

Chikafu chemangwanani, 305 macalorie

• 1 apuro
• 2 tbsp peanut butter

Kudya kwemasikati, 549 macalorie

• 1 kushumirwa kweSandwich ine hummus nemiriwo
• 2 tangerines
• 20 zvimedu zvemaarumondi akachekwa asina munyu

Masikati, 192 macalorie

• 1 yakaoma-yakabikwa huku yai
• 30 g cheddar cheese

Kudya kwemanheru, 585 macalorie

• 1 kushumirwa kweCurry soup nembambaira nenzungu
• 3 zvimedu zvegorosi rose baguette

Chirongwa chekudya kwevhiki, 2000 macalorie - Zuva #7

• 1,993 macalorie;
• 66 g yeprotein;
• 250 g yemakhahydrates;
• 51 g ye fiber;
• 91 g yemafuta;
• 2,231 mg yesodium.

Kudya kwemangwanani, 390 macalorie

• 1 kushumira Mazai mumhiripiri ane avocado
• 1 banana

Chikafu chemangwanani, 249 macalorie

• 1 apuro
• 20 zvimedu zvemaarumondi akachekwa asina munyu

Kudya kwemasikati, 345 macalorie

• 1 kushumirwa kweCurry soup nembambaira nenzungu

Masikati, 70 macalorie

• 2 tangerines

Kudya kwemasikati, 719 macalorie

• 1 kushumira kwePasta nepinashi uye artichoke
• 2 makapu emashizha e saladhi akasanganiswa, akarungwa ne 2 tbsp. Balsamic muto

Chikafu chemanheru, 220 macalorie

• 1 kapu yemastrawberries
• 30 g yechokoti yakasviba