Abincin Calorie na 3,000: Fa'idodi, Riba mai nauyi, da Tsarin Abinci

Wadatacce

• Wanene ya kamata ya bi abinci mai calori 3,000?
• Zai iya taimaka maka samun nauyi
• Me yasa zaka so samun nauyi
• Amintaccen ƙimar karɓar nauyi
• Yadda ake bin lafiyayyen abinci mai nauyin kalori 3,000
• Abincin da za'a ci, abinci don kaucewa
• Samfurin menu
• Litinin
• Talata
• Laraba
• Alhamis
• Juma'a
• Layin kasa
• Shirye-shiryen Abinci: Kaza da Veggie Mix da Match

Abincin mai adadin kuzari na 2,000 ana ɗaukar shi daidaitacce kuma yana biyan buƙatun abinci na yawancin mutane.

Koyaya, gwargwadon matakin aikin ku, girman jikin ku, da burin ku, kuna iya buƙatar ƙari.

Wannan labarin yana tattaunawa game da duk abin da kuke buƙatar sani game da abincin mai calori 3,000, gami da dalilai na bin ɗaya, irin abincin da za ku ci da iyakance, da tsarin abinci na samfurin.

Wanene ya kamata ya bi abinci mai calori 3,000?

Abubuwan buƙatun kalori na yau da kullun suna dogara da dalilai da yawa, gami da:

• Jinsi. Mata gaba ɗaya suna ƙona 5-10% ƙananan adadin kuzari a hutawa fiye da maza masu tsayi ɗaya ().
• Shekaru. Adadin adadin kuzari da kuka ƙona a lokacin hutawa ya ragu da shekaru ().
• Tsawo. Da tsayi mafi tsayi, yawancin adadin kuzari kuke buƙata don kiyaye nauyin ku.
• Ayyuka. Motsa jiki da motsa jiki kamar aikin yadi da fidgeting yana kara bukatun kalori ().

Abubuwan calori na yau da kullun suna buƙata daga 1,600-2,400 adadin kuzari a kowace rana don mata masu girma da kuma adadin kuzari 2,000-3,000 ga mazan da suka manyanta, tare da ƙarshen ƙarshen jeri don mutanen da ke zaune ne da kuma ƙarshen waɗanda ke aiki ().

Waɗannan ƙididdigar suna dogara ne akan ƙididdiga ta amfani da matsakaiciyar tsayi da ƙoshin lafiya ga mata da maza manya. Matar da aka ambata din tana da 5’4 ”(163 cm) tsayi kuma tana da nauyin 126 (57.3 kilogiram), yayin da mutumin da aka ambata din ya kai 5’10” (178 cm) kuma ya kai nauyin 154 (70 kg).

Dogaro da girman jikinku da matakin aikinku, kuna iya buƙatar adadin kuzari 3,000 ko fiye a kowace rana don kula da nauyin jikinku.

Kodayake 'yan wasa gabaɗaya suna da buƙatun kalori fiye da sauran jama'a, mutanen da ke da buƙatun ayyuka na zahiri, kamar leburori da ma'aikatan gine-gine, na iya buƙatar babban adadin adadin kuzari don kula da nauyinsu.

Akasin haka, idan kuna yin motsa jiki matsakaici 'yan kwanaki a kowane mako tare da yin aiki kaɗan a tsakanin, mai yiwuwa ba ku buƙatar yawancin adadin kuzari, yayin da motsa jiki ya ƙone ƙananan adadin kuzari fiye da yawancin mutane suna ɗauka (,,)

Dalilai kamar jinsi, shekaru, tsayi, da matakin aiki suna tasiri ko ya kamata ku bi abincin mai calori 3,000.

Zai iya taimaka maka samun nauyi

Duk da yake mutane da yawa suna son rage kiba, wasu suna neman su samu.

Karuwar nauyi yana faruwa yayin ci gaba da yawan adadin kuzari fiye da yadda kuke ƙonawa kowace rana. Dogaro da matakin aikinku da girman jikinku, adadin kuzari 3,000 na iya zama mafi girma fiye da buƙatun kalori na yanzu, yana haifar muku da nauyi ().

Me yasa zaka so samun nauyi

Akwai dalilai da yawa don son kara kiba.

Idan an sanya ku a matsayin marasa nauyi bisa ga ma'aunin jikin ku (BMI), mai ba ku kiwon lafiya ko likitan abinci mai rijista na iya ba da shawarar ku ƙara nauyi.

A madadin haka, idan kai ɗan wasa ne, mai yiwuwa ka so yin nauyi - daidai gwargwadon nauyin tsoka - don yin aiki mafi kyau a wasanninku.

Hakanan, idan kun kasance mai haɓaka jiki ko zuwa haɓaka ƙarfi, ƙila ku so ku sami nauyi don ƙaruwa da girman tsoka da ƙarfi.

A wasu halaye, ƙila kana da yanayin kiwon lafiya wanda ke ƙara yawan bukatun kalori, kamar su kansar ko kamuwa da cuta, ko kuma murmurewa daga babban tiyata (,).

Amintaccen ƙimar karɓar nauyi

Duk da yake karatu kan batun ba shi da yawa, yawan karɓa na karɓa shine 0.5-2 fam (0.2-0.9 kg) a kowane mako (11).

Koyaya, a cikin mutanen da ke fama da rashin abinci mai gina jiki, haɓakar nauyin kimanin fam 4.4 (kilogram 2) a mako ɗaya an kammala lafiya ().

Karuwar nauyi cikin sauri na iya haifar da sakamako mai illa, kamar kumburin ciki, ciwon ciki, da riƙe ruwa. Idan kai ɗan wasa ne, waɗannan lahanin na iya dakatar da aikin ka ta hanyar shafar ayyukan motsa jiki ko ayyukan ka ().

Abin da ya fi haka, saurin riba mai nauyi na iya kara yawan matakan triglyceride naka, wanda na iya daukaka kasadar cututtukan zuciya (,).

Yaya saurin karɓar nauyi ya dogara da adadin adadin kuzari da yawa da kuke buƙata don kiyaye nauyinku.

Idan kun kula da nauyinku akan calories 2,000 a kowace rana, zaku sami nauyi da sauri akan abincin calori 3,000 fiye da wanda ke kula da nauyinsa akan adadin calorie 2,500 kowace rana.

Misali, wani bincike na sati 8 ya nuna cewa lokacin da masu lafiya 25 suka ci karin calorie 950 kan bukatunsu na kiyaye kalori, sun samu matsakaicin fam 11.7 (5.3 kg) - 7.7 fam (3.5 kilogiram) wanda ya kasance mai ( ).

Idan waɗannan mahalarta sun ci adadin kuzari 500 kawai sama da abubuwan da suke buƙata na adadin kuzari na tsawon wannan lokacin, da alama za su sami ƙasa da nauyi sosai.

Ga wasu mutane, calorie 3,000 na iya taimaka muku samun nauyi. Karɓaɓɓen abu, mai aminci na karɓar nauyi shine fam 0.5-2 (0.2-0.9 kg) a mako.

Yadda ake bin lafiyayyen abinci mai nauyin kalori 3,000

Caloris ɗin da ke cikin abincinku sun fito ne daga ƙwayoyin cuta guda uku - carbs, fat, da protein.

Protein da carbi suna ba da adadin kuzari huɗu a kowane gram, idan aka kwatanta da tara na mai.

Angididdigar Rarraba Macronutrient Ranges (AMDRs) da Cibiyar Magunguna ta Academasa ta Duniya ta ba da shawarar mutane su sami (17):

• 45-65% na adadin kuzarin su daga carbs
• 20-35% na adadin kuzarinsu daga mai
• 10-35% na adadin kuzari daga furotin

Shafin da ke ƙasa yana amfani da waɗannan ƙididdigar zuwa abincin mai calori 3,000:

Lokacin haɗuwa tare da horo na juriya, ana nuna abubuwan gina jiki akan ƙarshen AMDR don rage karɓar mai ta jiki saboda yawan adadin kuzari da haɓaka ƙwayar tsoka (,,).

Horar da juriya na iya haɓaka haɓakar tsoka maimakon riba mai yawa a kan abinci mai yawan kalori ().

Yi amfani da furotin a jikin aikinku, haka nan kuma a kowane lokaci a kowace rana don haɓaka murmurewar jiki da haɓaka (,).

Abubuwan haɗin furotin mafi girma haɗe tare da horo na juriya na iya taimakawa inganta haɓakar jikin ku.

Abincin da za'a ci, abinci don kaucewa

Yin amfani da adadin kuzari 3,000 kowace rana daga cikakke, ba a sarrafa ko kuma sarrafa abinci kaɗan, kamar 'ya'yan itace, kayan lambu, hatsi gaba ɗaya, ƙoshin lafiya, da sunadarai marasa daɗi, na iya zama ƙalubale.

Wancan ne saboda waɗannan abincin suna ƙunshe da abubuwan gina jiki da yawa amma ƙarancin adadin kuzari, suna buƙatar ku ci abinci mafi girma sosai.

Akasin haka, zai zama da ɗan sauƙi a cinye adadin kuzari 3,000 daga abinci mai inganci da ake sarrafawa, kamar naman alade, ɗankwalin dankalin turawa, alawa, kukis, hatsi mai daɗi, da abin sha mai zaki, saboda suna da daɗin gaske kuma suna cike da adadin kuzari.

Duk da haka, saboda waɗannan tarkacen abinci ba su da mahimman abubuwan gina jiki don kiwon lafiya, yana da mahimmanci don samun yawancin adadin kuzari daga abinci mai gina jiki, gami da:

• Sunadaran da ke cikin dabbobi: kifin kifi, kaza, turkey, bison, duka ƙwai, da yankakken nama na naman sa, kamar flank ko sirloin steak
• Sunadaran sunadarai: tofu, edamame, tempeh, peas, da kaji
• Hatsi: hatsi, shinkafa, burodi, fasas, da quinoa
• Kiwo: madara, cuku na gida, kefir, da yogurt na Girka.
• Fats da mai: almond, walnuts, flax seed, man zaitun, da man goro kamar gyada ta gari ko man almon
• 'Ya'yan itãcen marmari avocados, berries, apples, ayaba, pears, lemu, inabi, da dai sauransu.
• Kayan lambu: squash, dankali mai zaki, Peas, Kale, barkono, zucchini, broccoli, tumatir, farin kabeji, da sauransu.

Ari da, ana iya saka hoda na furotin, gami da whey, casein, da tsire-tsire masu tsire-tsire kamar shinkafa, waken soya, ko fis, zuwa mai laushi don cin abincin da ke cike da abinci da kalori.

Aƙarshe, ƙarin mai karɓar riba, wanda galibi ke samar da adadin kuzari 1,000 a kowane aiki, zaɓi ne mai dacewa, amma ya fi dacewa don biyan bukatun kalori da na gina jiki ta hanyar abinci na farko.

Cikakken sarrafawa, abinci mai ƙarancin abinci mai gina jiki don kaucewa ko iyakance akan cin abincin kalori 3,000 sun haɗa da:

• Soyayyen abinci: Soyayyen faranshi, zobban albasa, dunkulen baki, yankan kaza, sandunan cuku, da sauransu.
• Abinci mai sauri: tacos, burgers, pizza, karnuka masu zafi, da dai sauransu.
• Sugary abinci da abin sha: soda, alawa, abubuwan sha na motsa jiki, kayan abinci masu zaki, shayi mai daɗi, ice cream, abubuwan sha mai daɗi, da sauransu.
• Mai tsabta carbs: cookies, chips, hatsi mai laushi, kek, da sauransu.

Idan yawancin abincinku ya ƙunshi duka, abinci mai ƙoshin abinci mai gina jiki, zaku iya jin daɗin abubuwan da kuka fi so a cikin matsakaici.

Tabbatar yawancin kuzarin ku sun fito ne daga sarrafa ƙananan abubuwa, abinci mai ƙoshin abinci mai gina jiki da adana zaƙi da abinci mara daɗi don magance su lokaci-lokaci.

Samfurin menu

Ga abin da kwanaki 5 kan cin abincin kalori 3,000 na iya kama.

Litinin

• Karin kumallo: Kofi 1 (gram 80) na hatsi tare da kofi 1 (miliyon 240) na madara ko madara mai tsire-tsire, ayaba da aka yanka guda ɗaya, da kuma cokali 2 (gram 33) na man gyada
• Abun ciye-ciye: Hadin hanyar da aka yi da kofi 1 (gram 80) na busasshiyar hatsi, kofi 1/4 (gram 30) na granola, kofi 1/4 (gram 34) na 'ya'yan itacen da aka bushe, da kwayoyi 20
• Abincin rana: Kofi 1 (gram 100) na spaghetti tare da kofuna 3/4 (gram 183) na tumatir miya da oci 4 (gram 112) na naman naman da aka dafa, da kuma matsakaiciyar burodi tare da cokali 1 (gram 14) na man shanu
• Abun ciye-ciye: Kofi 1 (gram 226) na cuku da 1/2 kofin (gram 70) na shuɗi
• Abincin dare: 4 oms (gram 110) na kifin kifi, kofi 1 (gram 100) na shinkafar ruwan kasa, da mashin asparagus 5

Talata

• Karin kumallo: santsi wanda aka yi shi da kofuna 2 (480 ml) na madara ko madara mai tsire-tsire, kofi 1 (gram 227) na yogurt, kofi 1 (gram 140) na blueberries, da kuma cokali 2 (gram 33) na man shanu
• Abun ciye-ciye: Bar 1 na granola, yanki 1 na 'ya'yan itace, da cuku guda 2 na kirtani
• Abincin rana: Sandan sandwich mai ƙarancin inci 12 tare da nama, cuku, da kayan lambu tare da auduga 3 (gram 85) na karas ɗin jariri, cokali 2 (gram 28) na hummus, da yankakken apple a gefe
• Abun ciye-ciye: 1 cokali na furotin furotin na whey wanda aka gauraya a kofi 1 (240 ml) na kiwo ko madara mai tsire-tsire
• Abincin dare: 4-ounce (gram 113) sirloin steak, matsakaicin matsakaici (gram 173) dankalin turawa tare da cokali 1 (gram 14) na man shanu, da kofi 1 (gram 85) na broccoli

Laraba

• Karin kumallo: 3 waffles na alkama duka tare da cokali 2 (gram 33) na man gyada, lemu 1, da kofuna 2 (480 ml) na kiwo ko madara mai tsire-tsire
• Abun ciye-ciye: 1 sandar granola da oza 1 (gram 28) na almond
• Abincin rana: 6-ounce (gram 170) 90% - burger mai kyau akan bun-alkama gabaɗaya tare da yanki tumatir 1 da ganyen latas, da kuma kofi 1 1/2 (gram 86) na ɗankalin turawa na gida da aka dafa a cikin man zaitun
• Abun ciye-ciye: Kofi 1 (gram 227) na yogurt na Girka da kofi 1 (gram 140) na strawberries
• Abincin dare: 4-ounce (gram 112) nono kaza, 1/2 kofin (gram 84) na quinoa, da kofuna 1 1/3 (gram 85) na fure

Alhamis

• Karin kumallo: Omelet 3-kwai tare da yankakken albasa, ja da barkono mai kararrawa, da kofi 1/4 (gram 28) na cuku cuku tare da kofuna 2 (480 ml) na kiwo ko madara mai tsire
• Abun ciye-ciye: Cokali 2 (gram 33) na man gyada da ayaba 1 a kan yanki 1 na gurasar alkama
• Abincin rana: 8 oces (gram 226) na tilapia fillets, 1/4 kofin (gram 32) na lentil, da salatin da aka saka tare da 1/4 (gram 30) na walnuts
• Abun ciye-ciye: 2 yankakken, qwai dafaffun qwai a saman salatin koren gauraye
• Abincin dare: barkono mai turkey da aka yi da nono 4-ounce (gram 114) na turkey, yankakken albasa, tafarnuwa, seleri, da barkono mai zaki, 1/2 kofi (gram 123) na gwangwani, tumatir da aka yanka, da 1/2 kofin (gram 120) na wake na cannellini, an saka shi da kofi 1/4 (gram 28) na cuku cuku. Add oregano, bay leaves, barkono foda, da cumin kamar yadda ake so don dandano.

Juma'a

• Karin kumallo: 3 cikakkun ƙwai, apple 1, da kofi 1 (gram 80) na oatmeal wanda aka yi shi da kofi 1 (ml ml 240) na kiwo ko madara mai tsire
• Abun ciye-ciye: Kofi 1 (gram 226) na yogurt na fili tare da kofi 1/4 (gram 30) na granola da 1/2 kofin (gram 70) na raspberries
• Abincin rana: 6-ounce (gram 168) nono kaza, matsakaiciyar girma (gram 151) dankalin hausa, kofi 3/4 (gram 85) na wake wake, da oce 1 (gram 28) na goro
• Abun ciye-ciye: 1/2 kofin (gram 130) na kaza a saman ganye
• Abincin dare: kwano na burrito da oza 6 (gram 170) na yankakken steak steak, 1/2 kofin (gram 130) na baƙin wake, 1/2 kofin (gram 90) na shinkafar ruwan kasa, kofi 1 (gram 35) na shredded salad da alayyafo, da cokali 2 (gram 16) na salsa

Wannan kalori mai dauke da adadin kuzari 3,000, samfurin samfurin kwanaki 5 ya hada da nau'ikan abinci mai gina jiki, kamar su sunadarai masu dauri, mai mai lafiya, 'ya'yan itace, da kayan marmari.

Layin kasa

Dogaro da dalilai da yawa, gami da matakin aikinku da girman jikinku, abincin mai adadin kuzari 3,000 na iya taimaka muku ci gaba ko samun nauyi.

Gabaɗaya, abincin da ba a sarrafa ba ko kuma aka ɗan rage sarrafa shi, kamar 'ya'yan itace, kayan lambu, ƙwaya duka, ƙoshin lafiya, da kuma sunadaran da ke da ƙoshin lafiya ya kamata su zama masu yawa - idan ba duka ba - na abincinku.

Theaya daga cikin ɗayan hannun, ingantaccen abinci mai narkewa kamar naman alade, kwakwalwan dankalin turawa, alawa, kukis, hatsi mai daɗi, da abin sha mai ya kamata a iyakance.

Shirye-shiryen Abinci: Kaza da Veggie Mix da Match