Ukuphathwa kwesisindo
Ukusika ama-khalori yindlela eyodwa yokulahlekelwa isisindo. Ukusebenzisa amakholori angu-1,500 ngosuku akushiyi indawo enkulu yokwengeziwe, kodwa konke akulona kunzima ukulandela uma nje ulungele uhlelo lokudla namamenyu wansuku zonke.
Njengoba ungadli amakholori amaningi kakhulu, kudingeka uqaphele ukuthi yikuphi ukudla okukhethayo. Hlela ukudla kwakho namamenyu azungeze ukudla okunomsoco-obuningi .
Khetha izithelo ezincane zekhalori, izithelo eziphezulu kanye nemifino, ama-100% amaphesenti wonke okusanhlamvu kanye nemithombo yamaphrotheni ephansi. Vumela ukwelapha okuncane kakhulu manje, futhi. Nazi amamenyu amabili wekhalenda angu-1,500 ngosuku ukuze uqale:
Imenyu yekhalori engu-1,498 enezinhlobo ezingenamsoco ezingenamsoco
Ukudla kwasekuseni
- Ingxenye eyodwa yamaphesenti angu-100 okuphelele okusanhlamvu okusanhlamvu ngesipuni esisodwa se-almond ibhotela
- Enye iqanda elibilisiwe
- I-orange eyodwa
- Ikhofi eyodwa ikhofi ecacile noma itiye njengesiphuzo
Ukudla
- Izinkoma ezimbili ezimbili-amaphesenti angu-100 okusanhlamvu okusanhlamvu, ama-ounces amabili athululiwe inyama yenkomo, isigaxa esisodwa seSwitzerland, kanye nesardu eyodwa yesinaphi
- Ikomidi elilodwa lesigamu lisikiwe izaqathe
- Enye indebe engeyona i-fat njengesiphuzo
Dinner
- Enye yezinkukhu ezintathu zezinkukhu zebele inkukhu ene-tablespoons salsa
- Enye indebe ipheka i-broccoli ngejusi lemon
- Ingxenye eyodwa nengxenye iphekwe ubhontshisi omnyama
- Ingxenye eyodwa yamaphesenti angu-100 egcwele ukolweni wegorosi nebhotela elilodwa le-isipuni
- Iwayini elincane elincane elimhlophe njengephuzo
Ukuncintisana
- I-nectarine eyodwa
- Izibuko eziningana zamanzi
- I-tatu-yesine ikombe ye-yogurt ethafeni eyodwa
- Ingxenye eyodwa nengxenye ye-blueberries
- Amaminithi ayishumi ama-pecan
- Enye indebe engu-100% yamagilebhisi omvini
Ulwazi Lokudla
- Ingqikithi Yamakholori - 1,498
- Ingqikithi yamafutha - amaphesenti angu-20.5 (ama-gramu angu-35)
- Inani lamaprotheni - amaphesenti angu-23 (89 amagremu)
- Ingqikithi yama-carbohydrate - amaphesenti angu-51.7 (201 amagremu)
- I-sodium - 1934 mg
- I-Sugar - 87 amagremu
- I-cholesterol - 295 mg
- I-Fat egcwele-6 amagremu
- I-fibre - ama-gramu angu-32
Imenyu yekhalori engu-1,496 enezinkanuko ezingezona okunomsoco
Ukudla kwasekuseni
- Enye indebe i-oatmeal nge-half ounce walnuts
- Enye indebe engekho fat
- I-grapefruit eyodwa
- Iphakethe elilodwa noma amabili i-Sucralose noma i-steener sweetener
Ukudla
- Isaladi eyenziwe ngesipinashi esisodwa sekhofi, i-ounce feta cheese, isigamu esisodwa sendebe utamatisi we-cherry nama-tablespoons amabili eviniga balsamic njengokugqoka.
- Ama-ounces amathathu abikwa i-saumon
- I-soda yokudla njengesiphuzo
Dinner
- Ama-ounces ama-ounces ayisithupha kanye ne-pepper eyodwa encane eluhlaza ekhishwa ngamanye amafutha we-ovini namafutha
- Enye inkomishi irayisi elibomvu
- Enye ye-100% yamaphesenti angu-100 okudla okusanhlamvu
- Amanzi anesisindo selamula esisodwa njengesiphuzo
Ukuncintisana
- Izinkomishi ezimbili ezinama-popcorn angenawo umoya (ayikho ibhotela)
- I-apula eyodwa
- Omunye okhonza i-yogurt enamafutha aphansi, angenashukela angenashukela
- Enye indebe ye-strawberries
- I-two-thirds cup cup izaqathe kanye ne-ounce i-fat-free free-dip
- Izibuko eziningana zamanzi nezinqama zikalamula noma i-lime
Ulwazi Lokudla
- Ingqikithi yamakholori - 1,496
- I-Total Fat - amaphesenti angu-22.4 (ama-gramu angu-37)
- Inani lamaprotheni - amaphesenti angu-26.4 (99 amagremu)
- Ingqikithi yama-carbohydrates - amaphesenti angu-51.3 (193 amagremu)
- I-sodium - 1,496 mg
- Ishukela - 49 amagremu
- I-cholesterol - 428 mg
- I-Fat egcwele-11 amagremu
- I-fibre - ama-gramu angu-25
Nginamamenyu wekhalori elingu-1,200 ngosuku kanye nekhalori elingu-1,700 ngosuku lokudla.
Ngaphambi kokuqala ukudla kwakho, kufanele ukhulume nomhlinzeki wakho wezempilo ukuze uqiniseke ukuthi unempilo ngokwanele ukuze uhambe ngokudla okuphansi kwekhalori.