Uma ngabe ulahlekelwe isisindo esingalindelekile noma uzizwa unomzimba omncane kakhulu, kungase kube yisikhathi sokwenza izinguquko zokudla okungakusiza ukuba usebenzise isisindo. Uzodinga ukwandisa ikhalori yakho yokudla nsuku zonke ukubeka amakhilogremu adingekayo. Indlela elula yokwandisa ama-khalori ngokudla ukudla okunamandla-okusho ukuthi aphezulu khalori.
Okunye ukudla kungcono kuwe kunabanye. Kungcono ukhethe ukudla okuphezulu khalori, kepha futhi kunomsoco futhi kukuhle kuwe. Ukudla okunjengeziqu, ama-avocada, amantongomane, kanye nembewu yizibonelo ezimbalwa zokudla okunomzimba okunempilo .
Ungaphinde ukwandise ukudla kwakho kwekhalori ngokudla ukudla okungaphezulu kwe-junk njenge-candy, ikhekhe, amakhukhi, neziphuzo ezithambile, kodwa ungazithembi kakhulu ngoba aziphelelanga. Ngaphandle kwama-kilojoule, abajwayele ukuba namavithamini, amaminerali, ama-fibre noma ama-antioxidants.
Nakhu Ukuthola Isisindo
Okokuqala, sebenzisa i -formula yeHarris-Benedict yokunquma izidingo zakho zekhalori zansuku zonke zesisindo sakho samanje bese wengeza ama-khalori angu-500 ngosuku. Lokho kuzokusiza uthole ipondo noma ngakho ngesonto. Izinguquko ezincane zesisindo zihamba phambili.
Ngemuva kokuthi unqume ukuthi mangaki amakhalori owudinga ngosuku, yisikhathi sokuhlela imenyu yakho yansuku zonke, kuhlanganise nokudla nokudla okulula. Khona-ke ungakha uhlu lokuthenga ngezinsuku ezimbalwa noma ngesonto.
Kuhle ukuzilungiselela ukuze ube nokudla okunempilo, okuphezulu kwekhalori esandleni.
Ukuhlela kokudla kungase kuzwakale kunzima, kodwa akunjalo. Hlola uhlelo lwami lwesampula sokudla lwesilinganiso sezinsuku ezingu-2 500 sekhalori ekutholeni ukudla. Kunokulinganisela okuhle kokudla okunempilo nokuphezulu kwekhalori, ngakho uthole izakhi eziningi kanye ne-fiber.
Uma uzizwa sengathi udinga amakholori amaningi, ungalungisa le menyu ngokungeza ukudla okunye noma udle izingxenye ezinkulu.
Isibonelo 2,500 Imenyu yeKhalori
Ukudla kwasekuseni
- Enye indebe i-oatmeal nekhefu elilodwa lesigamu esinciphisa ubisi kanye nesigaxa esisodwa senxenye yesigayela
- Ijubane elilodwa le-orange
- Ikhofi eyodwa yamakhofu omnyama
I-Snack yasekuseni
- I-apula eyodwa nama-alimondi angu-24
- I-Glass yamanzi
Ukudla
- Sandwich enezinhlayi ezimbili ezinkulu zezinkwa zokusanhlamvu, izinhlamvu ezine ze-turkey eziqinile, izintathu ezimbili zetamatato, ulethisi, nesardadi
- 10-ounce ingilazi yobisi obuncishisiwe
- Omunye ubhakiwe amazambane ama-sweet potato ne-pat of ibhotela noma i-margarine
Umswakama wasekuseni
- Enye iprotheni ibha
- I-Glass yamanzi
Dinner
- Isaladi esisha esisha ne-tablespoons yesaladi yokugqoka
- I-o-ocece i-saumon filet
- Enye indebe iphekwe isipinashi
- Ingxenye eyodwa-isigamu amazambane aphuziwe nebhotela noma igargarini
- Enye ingilazi yewayini (noma ubisi noma i-juice ye-100% yesithelo sesithelo)
- I-roll eyodwa yokudla kakolweni
Snack Nighttime
- Ikhefu eyodwa yendebe ye-plafta yendebe eyodwa nengxenye yenkomishi eyodwa yatshelwa ama-strawberries
- I-Glass yamanzi
Ungaletha le menyu kufika kuma-khalori angu-3,000 ngezingxenye ezilandelayo:
Ukudla kwasekuseni
- Engeza uhlangothi olulodwa lwesinkwa sokusanhlamvu okusanhlamvu ngamapuni wezipuni amabili we-peanut butter
Umswakama wasekuseni noma we-ntambama
- Engeza indebe eyodwa encishisiwe-fat
Snack Nighttime
- Engeza abaqaphi bekolweni abayisikhombisa
Izihluthulelo Zokuthola Isisindo Ngempumelelo
Yidla okungenani ukudla okuyisithathu nsuku zonke ngezinxenye ezinkulu uma unesidlo saso.
Uma ungazizwa uthanda ukudla okuningi, khona-ke ungase wenze kangcono ukudla okuncane ezinhlanu noma eziyisithupha okuhlukaniswe amahora ambalwa ngaphandle.
Uma uvame ukukhohlwa ngokudla ngezikhathi ezithile, ungasetha isikhumbuzi ukuze udle ngokusebenzisa iwashi le-alamu noma i-timer kwikhompyutha yakho, ithebulethi noma i-smartphone. Noma shiya amanothi edeskini yakho.
Ama-carbohydrate ayihlobo lomzimba elikhethwa ngamandla akho, futhi udinga ukunika umzimba wakho amandla okudinga ukwenza imisebenzi yakho yansuku zonke, kanye namanye amakholori engeziwe. Ukwandisa ukudla kwakho kwe-carbohydrate nge-bread bread okusanhlamvu kanye nosanhlamvu, izithelo nemifino ukwandisa ukhalori.
Sicela ungahlali ekudleni ukudla okungenamsoco okucutshungulwa ukuze uthole ama-calories akho engeziwe.
Ngokuqinisekile, banamandla-mnandi, kodwa banesisindo sokudla okunomsoco , futhi kubi nakakhulu, bangaba nempilo empilweni yakho uma bephezulu emafutheni agcwele , ama-trans-fats, ushukela owenezelwe, noma i-sodium.
Amafutha angaba umngane wakho. Amafutha aphezulu kuma-khalori ukuze udla ukudla okunamafutha aphezulu angakusiza ukuba usebenzise isisindo. Khetha ngokuhlakanipha. Ukudla okungcono kakhulu okuthola isisindo kunamafutha anempilo afana nezinhlanzi, i-avocado, amafutha omnqumo, i-flax, amantongomane, kanye nembewu.
Izwi kusuka
Ukwengeza ama-khalori engeziwe ngosuku lwakho ngokudla ukudla okunempilo eningi kuyindlela engcono kakhulu yokuthola isisindo. Nakuba ukudla okungenamsoco kunama-kilojoule aphezulu, abanalo ukudla okunomsoco kanye nezinzuzo zezempilo zokudla okunomsoco okuphelele futhi abenzi izinqumo ezingcono kakhulu zesisindo sokudla. Ukudla okunempilo kuyindlela engcono kakhulu yokwengeza izakhi, vele ushintshe inani lakho lekhalori ukukusiza ngezinhloso zakho zokuphatha isisindo.
> Umthombo:
> I-US Office of Disease Prevention and Promotion Health. "Izikhombisi Zikahulumeni Zama-2015-2020".