Abincin 2,000-Calorie: Lissafin abinci da Tsarin Abinci

Wadatacce

• Me yasa yawancin adadin kuzari na 2,000 ana ɗauka matsayin daidaito
• Me yasa bukatun kalori ya bambanta
• Shin abincin 2,000-kalori zai iya taimakawa asarar nauyi?
• Abincin da za'a ci
• Abinci don kaucewa
• Samfurin shirin abinci
• Litinin
• Talata
• Laraba
• Alhamis
• Juma'a
• Layin kasa
• Shirye-shiryen Abinci: Kaza da Veggie Mix da Match

Abincin-kalori 2,000 ana ɗaukar su daidaitacce ne ga yawancin manya, saboda wannan lambar ana ɗaukarta wadatacciya don saduwa da yawancin makamashi da bukatun mai gina jiki.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da abincin-kalori 2,000, gami da abinci don haɗawa da kaucewa, gami da tsarin abinci na samfurin.

Me yasa yawancin adadin kuzari na 2,000 ana ɗauka matsayin daidaito

Kodayake bukatun abinci mai gina jiki ya bambanta da mutum, ana amfani da adadin kuzari 2,000 daidaitacce.

Wannan lambar ta dogara ne akan ƙididdigar bukatun abinci mai gina jiki na yawancin manya kuma ana amfani dashi don dalilan tsara abinci bisa ga Sharuɗɗan Abincin 2015-2020 ().

Bugu da ƙari, ana amfani dashi azaman ma'auni don ƙirƙirar shawarwari akan alamun abinci mai gina jiki ().

A zahiri, duk alamun abinci mai gina jiki suna ɗauke da jumlar: “centimar Darajar Kashi ta yau da kullun sun dogara ne da abinci mai yawan kalori 2,000. Valimar ku ta yau da kullun na iya zama mafi girma ko ƙasa dangane da bukatun kuzarin ku ”().

Saboda waɗannan ƙa'idodin yau da kullun, masu amfani zasu iya kwatanta, misali, yawan sodium da kitsen mai a cikin abincin da aka bayar zuwa matsakaicin matakan shawarar yau da kullun.

Me yasa bukatun kalori ya bambanta

Calories suna baiwa jikinka kuzarin da yake buƙata don kiyaye rayuwa ().

Saboda jikin kowa da salon rayuwarsa daban, mutane suna da bukatun kalori daban-daban.

Ya danganta da matakin aiki, an kiyasta cewa matan manya suna buƙatar adadin 1,600-2,400 a kowace rana, idan aka kwatanta da adadin kuzari na 2,000-3,000 na maza masu girma ().

Koyaya, bukatun kalori ya bambanta sosai, tare da wasu mutane da ke buƙatar sama da ƙasa da adadin kuzari 2,000 kowace rana.

Bugu da ƙari, mutanen da suke cikin lokacin girma, kamar mata masu ciki da matasa, galibi suna buƙatar fiye da daidaitattun adadin kuzari 2,000 a kowace rana.

Lokacin da adadin adadin kuzari da kuka ƙona ya fi yawan adadin da kuke cinyewa, ƙarancin kalori yana faruwa, wanda zai haifar da asarar nauyi.

Hakanan, zaku iya samun nauyi lokacin da kuka cinye adadin kuzari fiye da yadda kuka ƙona. Gyara nauyi yana faruwa ne yayin da lambobin biyu daidai suke.

Sabili da haka, gwargwadon nauyinku na nauyi da matakin aiki, adadin adadin kuzari da yakamata ku cinye ya bambanta.

Matsakaicin mutum yana buƙatar kusan adadin kuzari 2,000 kowace rana. Duk da haka, shawarwarin kalori na mutum ya dogara da dalilai da yawa, kamar girman ku, jinsi, matakin motsa jiki, burin ku, da ƙoshin lafiya.

Shin abincin 2,000-kalori zai iya taimakawa asarar nauyi?

Biyan abinci mai nauyin kalori 2,000 na iya taimaka wa wasu mutane su rasa nauyi. Amfani da shi don wannan dalili ya dogara da shekarunku, jinsi, tsayinku, nauyi, matakin aiki, da burin rage nauyi.

Yana da mahimmanci a lura cewa asarar nauyi ya fi rikitarwa fiye da rage rage yawan abincin kalori. Sauran abubuwan da suka shafi asarar nauyi sun hada da muhallin ku, abubuwan tattalin arziki, har ma da kwayar hanjin ku (,).

Wancan ya ce, ƙuntata kalori yana ɗaya daga cikin manyan abubuwan da ake nufi da rigakafin kiba da gudanarwa (,).

Misali, idan ka rage yawan kalori na yau da kullun daga 2,500 zuwa 2,000, yakamata ka rasa laban 1 (0.45 kilogiram) a cikin sati 1, kamar yadda adadin kuzari 3,500 (adadin kuzari 500 da aka tanada sama da kwanaki 7) shine kimanin adadin adadin kuzari a cikin laban 1 na jiki mai (,).

A gefe guda, cin abincin kalori na 2,000 zai wuce bukatun calorie na wasu mutane, mai yiwuwa haifar da ƙimar kiba.

Kodayake abincin-kalori na 2,000 yana da damar taimakawa asarar nauyi, yana da mahimmanci don daidaita abincin ka da bukatun ka, saboda bukatun kalori ya bambanta dangane da dalilai da yawa.

Abincin da za'a ci

Ingantaccen daidaitaccen, abinci mai ƙoshin lafiya ya haɗa da wadatattun duka, abinci mara tsari.

Inda adadin kuzarinku ya fito yana da mahimmanci kamar yawancin adadin kuzari da kuke cinyewa.

Duk da yake yana da mahimmanci don tabbatar da cewa kana samun isasshen carbi, furotin, da mai, mai da hankali kan abinci maimakon na macronutrients na iya zama mai taimako don ƙirƙirar lafiyayyen abinci ().

A kowane cin abinci, ya kamata ku mai da hankali kan furotin mai inganci da abinci mai wadataccen fiber, kamar 'ya'yan itace, kayan marmari, da hatsi.

Yayinda zaku iya shagala a wani lokaci, abincinku yakamata ya ƙunshi nau'ikan abinci masu zuwa:

• Cikakken hatsi: shinkafa ruwan kasa, hatsi, bulgur, quinoa, farro, gero, da sauransu.
• 'Ya'yan itãcen marmari berry, peach, apples, pears, guna, ayaba, inabi, da dai sauransu.
• Ba kayan lambu masu sitaci ba: Kale, alayyafo, barkono, zucchini, broccoli, bok choy, chard na Switzerland, tumatir, farin kabeji, da sauransu.
• Starchy kayan lambu: miyar kubewa, dankalin hausa, dankalin hunturu, dankali, wake, ayaba, da sauransu.
• Kayayyakin kiwo: yogurt mara nauyi ko cikakken mai, kefir, da cuku mai cike da kiba.
• Naman nama turkey, kaji, naman shanu, rago, bison, naman maroƙi, da dai sauransu.
• Kwayoyi, man goro, da tsaba: almond, cashews, macadamia nuts, hazelnuts, sunflower seed, pine nuts, da na halitta goro
• Kifi da abincin teku: tuna, kifin kifi, halibut, scallops, mussel, clams, shrimp, da sauransu.
• Legumes: kaji, baƙar wake, wake cannellini, wake na wake, kayan lambu, da sauransu.
• Qwai: kwayoyin halitta, duka ƙwai sune lafiya da kuma wadataccen abinci mai gina jiki
• Tushen tsire-tsire: tofu, edamame, tempeh, seitan, furotin mai gina jiki, da sauransu.
• Lafiya mai kyau: avocados, man kwakwa, man avocado, man zaitun, da sauransu.
• Kayan yaji: ginger, turmeric, barkono barkono, jan barkono, paprika, kirfa, nutmeg, da sauransu.
• Ganye: faski, basil, dill, cilantro, oregano, Rosemary, tarragon, da sauransu.
• Abin sha marasa kalori: baƙin kofi, shayi, walƙiya ruwa, da sauransu.

Karatuttukan sun ba da shawarar cewa ƙara tushen sunadarai zuwa abinci da ciye-ciye na iya taimakawa haɓaka ji daɗi da taimakawa asarar nauyi da kulawa (,,).

Bugu da ƙari, saka idanu kan cin abincin ku da zaɓar nau'in nau'ikan carbs na iya taimakawa tare da kiyaye nauyi.

Yana da mahimmanci a ci abinci iri-iri iri daban-daban, waɗanda ba a sarrafa su ba - ba wai kawai don biyan buƙatun ka na gina jiki ba amma kuma don cimmawa da kiyaye ƙoshin lafiya da haɓaka ƙoshin lafiya.

Daidaitacce, lafiyayyen abinci ya kamata ya kunshi nau'ikan duka, abinci mara tsari, gami da yalwa da fruitsa vegetablesan itace, kayan lambu, furotin mai laushi, umesan hatsi, hatsi gaba ɗaya, da ƙoshin lafiya.

Abinci don kaucewa

Zai fi kyau a guji abincin da ke ba da ƙarancin ƙimar abinci - wanda aka fi sani da “komai na adadin kuzari.” Waɗannan yawanci abinci ne masu yawan adadin kuzari da ƙara sugars amma ƙarancin abubuwan gina jiki ().

Ga jerin abinci don kaucewa ko iyakance akan kowane abinci mai ƙoshin lafiya, ba tare da la'akari da bukatun kalori ba:

• Sugara sugars: agave, kayan gasa, ice cream, alewa, da dai sauransu - a rage suga a kasa da kashi 5 - 5 na yawan adadin kuzarinku ()
• Abinci mai sauri: Fries na Faransa, karnuka masu zafi, pizza, kayan kaza, da dai sauransu.
• Andungiyoyin da aka sarrafa da kuma tsabtace su: bagels, farar gurasa, wainar da ake toyawa, cookies, chips, hatsi mai zaƙi, taliyar da aka dafa, da sauransu.
• Soyayyen abinci: Soyayyen faransan, soyayyen kaza, kayan miya, dankalin turawa, kifi da farfesu, da sauransu
• Sodas da abubuwan sha mai daɗin zaki: abubuwan sha na motsa jiki, ruwan zaki, sodas, ruwan 'ya'yan itace, shayi mai daɗi da abin sha na kofi, da sauransu.
• Abincin abinci da ƙananan mai mai: ice cream, abincin burodin abinci, abincin da aka kunshi da kuma daskararren abinci, da kuma kayan zaki na wucin gadi, kamar su Sweet n ’Low, da dai sauransu.

Kodayake yawancin abincinku ya kamata ya ƙunshi cikakke, abinci mara sarrafawa, yana da kyau a shiga cikin abinci marasa ƙoshin lafiya lokaci-lokaci.

Koyaya, cin abinci a kai a kai a wannan jerin na iya zama ba kawai zai cutar da lafiyar ku ba amma kuma jinkiri ko hana raunin nauyi ko ma kawo cikas ga ƙoƙarin kiyaye nauyin ku.

Zai fi kyau a guji ko iyakance abinci tare da ƙarancin ƙimar abinci, kamar su soyayyen abinci, carbs da aka gyara, da abinci mai ɗanɗano da abubuwan sha.

Samfurin shirin abinci

Anan lafiyayyen tsarin abinci na kwanaki 5 mai lafiya tare da kimanin adadin kuzari 2,000 kowace rana.

Kowane abinci yana ƙunshe da kusan adadin kuzari 500 da kowane abun ciye-ciye kimanin calories 250 ().

Litinin

Karin kumallo: kayan lambu omelet

• 2 qwai
• Kofi 1 (gram 20) na alayyafo
• 1/4 kofin (24 grams) na namomin kaza
• 1/4 kofin (gram 23) na broccoli
• Kofi 1 (gram 205) na ɗanɗano mai ɗanɗano
• 1 tablespoon (15 ml) na man zaitun

Abun ciye-ciye: apple da man gyada

• 1 matsakaici apple
• Cokali 2 (gram 32) na man gyada

Abincin rana: Aljihunan pita na tuna

• 1 pit-alkama duka
• Oza 5 (gram 140) na tuna tuna
• yankakken ja albasa da seleri
• 1/4 avocado
• 1 tablespoon (gram 9) na cuku cuku da cuku

Abun ciye-ciye: cuku da inabi

• 2 oza (gram 56) na cuku da cuku
• 1 kofin (gram 92) na inabi

Abincin dare: kifin kifi tare da kayan lambu da shinkafar daji

• 5 oces (gram 140) na kifin kifin
• 2 tablespoons (30 ml) na man zaitun
• 1/2 kofin (gram 82) na dafa shinkafar daji
• 1 kofin (gram 180) na gasasshen bishiyar asparagus
• Kofi 1 (gram 100) na gasasshen eggplant

Talata

Abincin karin kumallo: man goro da ayaba

• 2 yanka na dukan-hatsi maku yabo
• 2 tablespoons (32 grams) na almond man shanu
• 1 yankakken ayaba
• kirfa don yayyafa a saman

Abun ciye-ciye: iko mai laushi

• Kofi 3/4 (180 ml) na nono, wanda ba madara ba
• Kofi 1 (gram 20) na alayyafo
• 1 diba (gram 42) na furotin mai tushen furotin
• Kofi 1 (gram 123) na daskararren shuɗi mai sanyi
• Cokali 1 (gram 14) na 'ya'yan hatsi

Abincin rana: salatin avocado-tuna

• 1/2 avocado
• Oza 5 (gram 140) na tuna tuna
• 1/2 kofin (gram 75) na tumatir ceri
• Kofuna waɗanda 2 (gram 100-140) na ganyen da aka gauraya

Abincin rana: wake wake da dankalin turawa mai danko

• 1 garin alkama duka
• 1/4 kofin (gram 41) na dafaffiyar shinkafar shinkafa
• 1/2 kofin (gram 102) na dafaffen dankalin Turawa
• 1/4 kofin (gram 50) na baƙin wake
• Cokali 2 (gram 30) na salsa

Abun ciye-ciye: kayan lambu da hummus

• sabo da karas da sandar sandar
• 2 tablespoons (30 grams) na hummus
• 1/2 dukan-alkama pita burodi

Abincin dare: kaza da broccoli motsa-soya

• 5 oza (gram 140) na kaza
• Kofuna 2 (gram 176) na broccoli
• 1/2 kofin (gram 82) na dafaffiyar shinkafar shinkafa
• sabo da tafarnuwa da ginger
• 1 tablespoon (15 ml) na waken soya

Laraba

Karin kumallo: bishiyar yogurt parfait

• Oganci 7 (gram 200) na yogurt Girka na Girka
• 1/2 kofin (gram 74) na sabbin shuɗi
• 1/2 kofin (gram 76) na yankakken strawberries
• 1/4 kofin (gram 30) na granola

Abun ciye-ciye: ayaba da man almond

• Ayaba 1
• 1 1/2 tablespoons (24 gram) na almond man shanu

Abincin rana: naman alade na gyada tare da tofu da peas

• Kofi 3/4 (gram 132) na dafa shinkafar shinkafa
• Oda 5 (gram 141) na tofu
• 1/2 kofin (gram 125) na fis
• Cokali 1 (gram 16) na man gyada mai tsami
• Cokali 2 (gram 10) na tamari ko waken soya
• 1/2 teaspoon (2 grams) na Sriracha
• Cokali 2 (gram 14) na zuma
• ruwan 'ya'yan itace na 1/2 lemun tsami

Abun ciye-ciye: mashaya furotin

• Nemi sanduna dauke da kimanin kalori 200-250 tare da kasa da gram 12 na sukari da aƙalla gram 5 na zare.

Abincin dare: tacos na kifi

• 3 garin masara
• 6 oce (gram 170) na gasasshen kodin
• 1/2 avocado
• Cokali 2 (gram 34) na pico de gallo

Alhamis

Karin kumallo: avocado toast tare da kwai

• 1/2 avocado
• 2 yanka na dukan-alkama toast
• 1 tablespoon (15 ml) na man zaitun
• 1 kwai

Abun ciye-ciye: yogurt na Girkanci tare da strawberries

• Oza 7 (gram 200) na yogurt Girka na Girka
• 3/4 kofin (gram 125) na yankakken strawberries

Abincin rana: quinoa tare da kayan lambu da aka hade da soyayyen kaza

• 1/2 kofin (gram 93) na dafafin quinoa
• 5 oza (gram 142) na soyayyen kaza
• 1 tablespoon (15 ml) na man zaitun
• Kofi 1 (gram 180) na gauraye, kayan lambu marasa tsiro

Abun ciye-ciye: duhu cakulan da almon

• 2 murabba'ai (21 gram) na duhu cakulan
• 15-20 almond

Abincin dare: barkono mai cin ganyayyaki

• 1/2 kofin (gram 121) na gwangwani, tumatir tumatir
• 1/2 kofin (gram 130) na wake
• 1/2 kofin (gram 103) na squash butternut
• 1/2 kofin (gram 75) na dafaffun masara mai zaki
• 1/4 kofin (gram 28) na farar albasa
• 1/4 na barkono jalapeño

Juma'a

Karin kumallo: oatmeal tare da tsaba da busassun 'ya'yan itace

• 1/2 kofuna (gram 80) na hatsin karfe
• Cokali 1 (gram 14) na 'ya'yan hatsi
• Cokali 1 (gram 12) na 'ya'yan flax
• 2 tablespoons (20 grams) na busassun cherries

Abun ciye-ciye: barkono mai kararrawa da karas tare da guacamole

• 1/2 barkono kararrawa, a yanka a cikin tube
• 1 kofin karas da sandunansu
• Cokali 4 (gram 60) na guacamole

Abincin rana: gasasshen kayan lambu da murfin mozzarella

• 1 garin alkama duka
• 1/2 kofin (gram 60) na gasashen jan barkono
• 5 yanka (gram 42) na gasashen zucchini
• Oza 3 (gram 84) na sabon mozzarella

Abun ciye-ciye: chia pudding tare da ayaba

• 5 oza (gram 170) na chia pudding
• 1/2 na yankakken ayaba

Abincin dare: taliya da pesto, peas, da jatan lande

• 2 tablespoons (30 grams) na pesto
• 1/2 kofin (gram 42) na alkama-alkama ko alkama mai launin ruwan kasa-shinkafa
• 6 oce (gram 170) na jatan lande
• 1/2 kofin (gram 80) na fis
• 1 tablespoon (5 grams) na grated Parmesan cuku

Lafiyayyen abinci mai kyau mai kyau na iya zama mai daɗi da gina jiki. Wannan samfurin samfurin kalori-2,000 ya ƙunshi abinci tare da cikakke, abinci mara sarrafawa. Bugu da ƙari, yana da wadataccen fiber, furotin, 'ya'yan itace, kayan lambu, da ƙoshin lafiya.

Tare da ɗan shiri da shiri, cimma abinci mai gina jiki na iya zama da sauƙi. Hakanan, yana yiwuwa a sami irin wannan abinci iri ɗaya yayin cin abinci a waje.

Koyaya, sau da yawa yana da sauƙi don zaɓar zaɓin lafiya da ƙididdigar girman rabo lokacin da kuke shirya abincinku a gida daga sabbin kayan abinci.

Abincin mai-kalori 2,000 ya kamata ya ƙunshi cikakke, abinci mara sarrafawa kuma ya kasance mai wadataccen 'ya'yan itace, kayan lambu, furotin, ƙwaya mai kyau, da ƙoshin lafiya. Shiryawa da shirya abincinku yana sauƙaƙa cin ƙoshin lafiya, daidaitaccen abinci.

Layin kasa

Abincin mai adadin kuzari 2,000 yana biyan bukatun yawancin manya.

Har yanzu, bukatun mutum ya bambanta dangane da shekarunka, jinsi, nauyi, tsayi, matakin aiki, da kuma burin nauyi.

Kamar kowane abinci mai lafiya, abincin mai adadin kuzari na 2,000 yakamata ya haɗa da cikakke, abinci mara sarrafawa kamar sabbin kayan abinci, furotin, da ƙoshin lafiya.

Shirye-shiryen Abinci: Kaza da Veggie Mix da Match