Lijo tse nang le likhalori tse 2 000: Manane a Lijo le Moralo oa Lijo

Litaba

• Hobaneng ha likhalori tse 2 000 hangata li nkuoa e le tse tloaelehileng
• Hobaneng ha likhalori li fapana
• Na lijo tse nang le likhalori tse 2 000 li ka thusa ho theola boima ba 'mele?
• Lijo tse lokelang ho jeoa
• Lijo tseo u lokelang ho li qoba
• Mohlala oa moralo oa lijo
• Mantaha
• Labobeli
• Laboraro
• Labone
• Labohlano
• Ntlha ea bohlokoa
• Ho Lokisetsa Lijo: Motsoako oa Khoho le Veggie le Match

Lijo tse nang le likhalori tse 2 000 li nkuoa e le maemo a batho ba baholo ba bangata, kaha palo ena e nkuoa e lekane ho fihlela matla le phepo ea batho ba bangata.

Sengoliloeng sena se u joetsa tsohle tseo u hlokang ho li tseba mabapi le lijo tse nang le likhalori tse 2 000, ho kenyeletsoa le lijo tse kenyelletsoang le ho li qoba, le mohlala oa moralo oa lijo.

Hobaneng ha likhalori tse 2 000 hangata li nkuoa e le tse tloaelehileng

Le ha litlhoko tsa phepo e fapaneng li fapana ka motho ka mong, hangata likhalori tse 2 000 li nkuoa e le tse tloaelehileng.

Nomoro ena e ipapisitse le litlhoko tse hakantsoeng tsa phepo ea batho ba baholo 'me e sebelisetsoa merero ea lijo ho latela Tataiso ea Lijo ea 2015-2020 ().

Ho feta moo, e sebelisoa e le pontšo ea ho etsa likhothaletso ho li-labels tsa phepo e nepahetseng ().

Ebile, mabitso ohle a phepo a na le poleloana e reng: “Liperesente tsa boleng ba letsatsi le letsatsi li ipapisitse le phepo ea likhalori tse 2 000. Melao ea hau ea letsatsi le letsatsi e ka ba holimo kapa ea tlase ho latela litlhoko tsa hau tsa likhalori "().

Ka lebaka la litekanyetso tsena tsa letsatsi le letsatsi, bareki ba ka bapisa, ka mohlala, palo ea mafura a sodium le a mangata lijong tse fanoeng ho ea ho litekanyetso tse phahameng tsa letsatsi le letsatsi.

Hobaneng ha likhalori li fapana

Li-calories li fa 'mele oa hau matla ao o a hlokang ho boloka bophelo ().

Hobane 'mele oa motho e mong le e mong le mokhoa oa bophelo o fapane, batho ba na le litlhoko tse fapaneng tsa likhalori.

Ho ipapisitsoe le boemo ba tšebetso, ho hakanngoa hore basali ba baholo ba hloka likhalori tse 1,600-2,400 ka letsatsi, ha li bapisoa le likhalori tse 2 000-3,000 tsa banna ba baholo ().

Leha ho le joalo, litlhoko tsa khalori li fapana haholo, 'me batho ba bang ba hloka likhalori tse fetang kapa tse ka tlase ho 2000 ka letsatsi.

Ntle le moo, batho ba leng linakong tsa kholo, joalo ka bakhachane le bacha, hangata ba hloka tse fetang likhalori tse tloaelehileng tse 2 000 ka letsatsi.

Ha palo ea likhalori tseo u li chesang e le kholo ho feta palo eo u e jang, khaello ea khalori ea etsahala, e kanna ea baka tahlehelo ea boima ba 'mele.

Ka lehlakoreng le leng, o ka nona ha o sebelisa likhalori tse ngata ho feta tseo o li chesang. Ho boloka boima ba 'mele ho etsahala ha lipalo tse peli li lekana.

Ka hona, ho latela lipalo tsa hau tsa boima le boemo ba tšebetso, palo e nepahetseng ea likhalori tseo u lokelang ho li ja lia fapana.

Motho e moholo ea tloaelehileng o hloka likhalori tse ka bang 2000 ka letsatsi. Leha ho le joalo, likhothaletso tsa khalori ka bomong li ipapisitse le lintlha tse ngata, joalo ka boholo ba hau, bong, boemo ba boikoetliso, lipheo tsa boima, le bophelo bo botle ka kakaretso.

Na lijo tse nang le likhalori tse 2 000 li ka thusa ho theola boima ba 'mele?

Ho latela lijo tse nang le likhalori tse 2 000 ho ka thusa batho ba bang ho theola boima ba 'mele. Ho sebetsa ha eona molemong oa sena ho ipapisitse le lilemo tsa hau, bong, bolelele, boima, boemo ba ts'ebetso, le lipheo tsa tahlehelo ea boima ba 'mele.

Ke habohlokoa ho hlokomela hore ho theola boima ba 'mele ho thata haholo ho feta feela ho fokotsa ts'ebeliso ea lik'halori. Lintho tse ling tse amang tahlehelo ea boima ba 'mele li kenyelletsa tikoloho ea hau, maemo a moruo, esita le libaktheria tsa hau tsa mala (,).

Seo se boletse, thibelo ea likhalori ke e 'ngoe ea sepheo sa mantlha sa thibelo ea botenya le taolo (,).

Mohlala, haeba o fokotsa khalori ea hau ea letsatsi le letsatsi ho tloha ho 2,500 ho ea ho 2 000, o lokela ho theola boima ba lik'hilograma tse 1 ka beke e le 'ngoe, kaha likhalori tse 3 500 (likhalori tse 500 tse bolokiloeng matsatsing a 7) ke palo ea likhalori tse ka bang boima ba' mele mafura (,).

Ka lehlakoreng le leng, lijo tse nang le likhalori tse 2 000 li ka feta litlhoko tsa batho ba bang, tse kanna tsa baka ho nona.

Le ha lijo tse nang le likhalori tse 2 000 li na le monyetla oa ho thusa ho theola boima ba 'mele, ho bohlokoa ho etsa hore lijo tseo u li jang li lumellane le litlhoko tsa hau ka bomong, kaha litlhoko tsa khalori li fapana ho latela lintlha tse ngata.

Lijo tse lokelang ho jeoa

Lijo tse nang le phepo e nepahetseng, tse nepahetseng li kenyelletsa lijo tse ngata tse sa tsoakoang.

Moo lik'halori tsa hau li tsoang teng ho bohlokoa joalo ka hore na o ja li-calories tse kae.

Le ha ho le bohlokoa ho netefatsa hore o fumana li-carb, protheine le mafura a lekaneng, ho tsepamisa mohopolo lijong ho fapana le li-macronutrients ho ka thusa ho theha phepo e nepahetseng ().

Nako le nako ha u ja, o lokela ho tsepamisa maikutlo ho boleng bo phahameng ba protheine le lijo tse nang le fiber, joalo ka litholoana, meroho le lithollo kaofela.

Ha o ntse o ka ja nako le nako, lijo tsa hau li lokela ho ba le mefuta e latelang ea lijo:

• Lihlahisoa tsohle: Raese e sootho, oats, bulgur, quinoa, farro, nyalothe, jj.
• Litholoana: monokotsoai, liperekisi, liapole, lipere, mahapu, libanana, morara, jj.
• Meroho e seng ea starchy: khale, spinach, pelepele, zucchini, broccoli, bok choy, chard ea Switzerland, tamati, cauliflower, jj.
• Meroho e matlafatsang: squash ea butternut, litapole, squash ea mariha, litapole, lierekisi, limela, jj.
• Lihlahisoa tsa lebese: e fokotsoe kapa e tletse mafura a yogurt, kefir le chisi e nang le mafura a mangata.
• Lijo tse bobebe: turkey, khoho, nama ea khomo, konyana, bison, veal, jj.
• Linate, li-butters tsa linate le lipeo: lialmonde, li-cashews, linate tsa macadamia, makotomane, peo ea soneblomo, linate tsa phaene le li-butter tsa tlhaho
• Litlhapi le lijo tsa leoatleng: tuna, salemone, halibut, scallops, mamello, clams, shrimp, jj.
• Lijo tsa linaoa: likhoho, linaoa tse ntšo, linaoa tsa cannellini, linaoa tsa liphio, lensisi, jj.
• Mahe: manyolo, mahe a felletseng ke a teteaneng ka ho fetisisa ebile a na le phepo e ngata
• Protheine e thehiloeng ho limela: tofu, edamame, tempeh, seitan, li-protein powders tsa limela, jj.
• Mafura a phetseng hantle: li-avocado, oli ea coconut, oli ea avocado, oli ea mohloaare, jj.
• Linoko: ginger, turmeric, pepere e ntšo, pepere e khubelu, paprika, sinamone, nutmeg, jj.
• Litlama: parsley, basil, dill, cilantro, oregano, rosemary, tarragon, jj.
• Lino tse se nang khalori: kofi e ntšo, tee, metsi a phatsimang, jj.

Boithuto bo fana ka maikutlo a hore ho eketsa mohloli oa protheine lijong le lijong tse bobebe ho ka thusa ho khothaletsa maikutlo a botlalo le ho thusa ho theola boima ba 'mele le ho e hlokomela (,,).

Ntle le moo, ho lekola carb ea hau le ho khetha mefuta e nepahetseng ea carbs ho ka thusa ho boloka boima ba 'mele.

Ho bohlokoa ho ja mefuta e fapaneng ea lijo tse felletseng, tse sa sebetsoang - eseng feela ho fihlela litlhoko tsa hau tsa phepo empa hape le ho fihlela le ho boloka boima bo botle le ho khothaletsa bophelo bo botle.

Lijo tse nang le phepo e nepahetseng li lokela ho ba le mefuta e fapaneng ea lijo tse sa sebetsoang, ho kenyeletsoa litholoana tse ngata, meroho, liprotheine tse omeletseng, linaoa, lithollo le mafura a phetseng hantle.

Lijo tseo u lokelang ho li qoba

Ho molemo ho qoba lijo tse fanang ka boleng bo fokolang ba phepo - e tsejoang hape e le "likhalori tse se nang letho." Tsena ke lijo tse nang le lik'hilojule tse ngata le tsoekere e ekelitsoeng empa e na le limatlafatsi tse fokolang ().

Mona ke lethathamo la lijo tseo u lokelang ho li qoba kapa ho lekanyetsa phepo e nepahetseng, ho sa tsotelehe litlhoko tsa hau tsa khalori:

• Tsoekere e eketsehileng: agave, thepa e besitsoeng, ice cream, lipompong, jj. - fokotsa lishuga tse ka tlase ho 5-10% ea li-calories tsohle ()
• Lijo tse halikiloeng: Li-fries tsa Fora, lintja tse chesang, pizza, linoko tsa likhoho, jj.
• Li-carb tse sebetsitsoeng le tse ntlafalitsoeng: bagels, bohobe bo bosoeu, li-crackers, cookies, chips, lijo-thollo tse tsoekere, pasta e mabokoseng, jj.
• Lijo tse halikiloeng: Li-fries tsa Fora, likhoho tse halikiloeng, li-donuts, li-chips tsa litapole, tlhapi le li-chips joalo-joalo.
• Li-Sodas le lino tse tsoekere tse tsoekere: lino tsa lipapali, lino tse tsoekere, lino-mapholi, litebele, litholoana tse nooang le lino tse tahiloeng tsa kofi, jj.
• Lijo le lijo tse se nang mafura a mangata: ice cream ea lijo, lijo tse bobebe tse behiloeng ka lebokoseng, lijo tse pakiloeng le tse hoammeng, le lintho tse tsoekere tsa maiketsetso, joalo ka Sweet n ’Low, jj.

Le ha boholo ba lijo tsa hau li lokela ho ba le lijo tse felletseng, tse sa sebetsoang, ho lokile ho ja lijo tse se nang phepo ka linako tse ling.

Leha ho le joalo, ho ja lijo tse lenaneng lena khafetsa ho kanna ha se kotsi feela bophelong ba hau empa hape ho ka liehisa kapa ha sitisa ho theola boima ba 'mele kapa hona ho sitisa boiteko ba hau ba ho boloka boima ba' mele.

Ho molemo ho qoba kapa ho lekanyetsa lijo tse se nang phepo e ntle, joalo ka lijo tse halikiloeng, li-carb tse ntlafalitsoeng, le lijo tse bobebe le lino tse tahang.

Mohlala oa moralo oa lijo

Mona ke moralo oa phepo oa matsatsi a 5 oa lijo tse nang le likhalori tse ka bang 2000 ka letsatsi.

Lijo ka 'ngoe li na le likhalori tse ka bang 500 le seneke se seng le se seng se ka bang le li-calories tse 250

Mantaha

Lijo tsa hoseng: omelet ea meroho

• Mahe a 2
• 1 senoelo (ligrama tse 20) tsa spinach
• 1/4 senoelo (ligrama tse 24) tsa li-mushroom
• 1/4 senoelo (23 dikgerama) tsa broccoli
• 1 senoelo (205 dikgerama) tsa litapole tse halikiloeng
• Khaba e 1 (15 ml) ea oli ea mohloaare

Seneke: apole e nang le peanut butter

• 1 apole e mahareng
• 2 tablespoons (32 dikgerama) tsa pereate ea peanut

Lijo tsa mots'eare: Lipakete tsa pita tsa tuna tsa Mediterranean

• 1 pita ea koro e feletseng
• Li-ouniti tse 5 tsa tuna ea makotikoting
• eiee e khubelu e khethiloeng le celery
• 1/4 avocado
• 1 tablespoon (9 dikgerama) tsa crumbled feta cheese

Snack: chisi le morara

• Li-ouniti tse 2 tsa chisi ea cheddar
• 1 senoelo (92 dikgerama) tsa morara

Lijo tsa mantsiboea: saalmon e nang le meroho le raese e hlaha

• Li-ounces tse 5 (140 grams) tsa salemone e besitsoeng
• 2 tablespoons (30 ml) ea oli ea mohloaare
• 1/2 senoelo (ligrama tse 82) tsa raese e hlaha e phehiloeng
• 1 senoelo (ligrama tse 180) tsa asparagase e halikiloeng
• 1 senoelo (100 grams) sa eggplant e halikiloeng

Labobeli

Lijo tsa hoseng: botoro ea linate le toast ea banana

• Likhae tse 2 tsa toast ea lijo-thollo kaofela
• 2 tablespoons (32 dikgerama) tsa botoro ea almonde
• Banana e lekiloeng e 1
• sinamone ho fafatsa ka holimo

Snack: matla smoothie

• Senoelo sa 3/4 (180 ml) sa lebese le sa tsoakoang ka lebese
• 1 senoelo (ligrama tse 20) tsa spinach
• 1 scoop (42 grams) ea phofo ea protheine e thehiloeng limela
• 1 senoelo (123 dikgerama) tsa li-blueberries tse nang le serame
• Khaba e 1 (14 grams) ea peo ea hemp

Lijo tsa mots'eare: salate ea avocado-tuna

• 1/2 avocado
• Li-ouniti tse 5 tsa tuna ea makotikoting
• 1/2 senoelo (75 dikgerama) tsa tamati ea ciliegia
• Likopi tse 2 (100-140 dikgerama) tsa meroho e tsoakiloeng

Lijo tsa mots'eare: linaoa tse ntšo le litapole burrito

• 1 tortilla ea koro e felletseng
• 1/4 senoelo (ligrama tse 41) tsa raese e sootho e phehiloeng
• 1/2 senoelo (102 dikgerama) tsa litapole tse phehiloeng
• 1/4 senoelo (50 dikgerama) tsa linaoa tse ntšo
• 2 tablespoons (ligrama tse 30) tsa salsa

Snack: meroho le hummus

• rantipole e ncha le lithupa tsa celery
• 2 tablespoons (30 grams) ea hummus
• 1/2 bohobe ba pita bo nang le koro e felletseng

Lijo tsa mantsiboea: khoho le broccoli li hlohlelletsa-fry

• Li-ounces tse 140 tsa khoho
• Likopi tse 2 (ligrama tse 176) tsa broccoli
• 1/2 senoelo (ligrama tse 82) tsa raese e sootho e phehiloeng
• foreshe konofolo le ginger
• Khaba e 1 (15 ml) ea mongobo oa soya

Laboraro

Lijo tsa hoseng: parfait ea melee

• Li-ouniti tse 200 tsa yogurt e hlakileng ea Greek
• 1/2 senoelo (ligrama tse 74) tsa li-blueberries tse ncha
• 1/2 senoelo (ligrama tse 76) tsa fragole tse haliloeng
• 1/4 senoelo (ligrama tse 30) tsa granola

Seneke: banana le botoro ea almonde

• Banana e le 1
• 1 1/2 tablespoons (ligrama tse 24) tsa botoro ea almonde

Lijo tsa mots'eare: li-noodle tsa peanut tse nang le tofu le lierekisi

• Senoelo sa 3/4 (132 grams) sa li-noodle tsa raese tse phehiloeng
• Li-ounces tse 5 (141 dikgerama) tsa tofu
• 1/2 senoelo (125 dikgerama) tsa lierekisi
• Khaba e 1 (ligrama tse 16) ea botoro ea matokomane
• Di-teaspoon tse 2 (ligrama tse 10) tsa tamari kapa moriana oa soya
• 1/2 teaspoon (2 dikgerama) tsa Sriracha
• 2 di-teaspoon (14 dikgerama) tsa mahe a linotši
• lero la 1/2 lime

Snack: protheine bareng

• Batla mekoallo e nang le likhalori tse ka bang 200-250 tse nang le ligrama tse ka tlase ho 12 tsa tsoekere le bonyane ligrama tse 5 tsa faeba.

Lijo tsa mantsiboea: li-tacos tsa litlhapi

• Li-tortilla tsa poone tse 3
• Li-ounces tse 6 (ligrama tse 170) tsa cod e halikiloeng
• 1/2 avocado
• 2 tablespoons (34 dikgerama) tsa pico de gallo

Labone

Lijo tsa hoseng: toast ea avocado le lehe

• 1/2 avocado
• Likhae tse 2 tsa toast ea koro e felletseng
• Khaba e 1 (15 ml) ea oli ea mohloaare
• 1 lehe

Seneke: Yogurt ea Greece e nang le fragole

• Li-ouniti tse 200 tsa yogurt e hlakileng ea Greek
• Senoelo sa 3/4 (ligrama tse 125) tsa fragole tse sehiloeng

Lijo tsa mots'eare: quinoa le meroho e kopaneng le kana e halikiloeng

• 1/2 senoelo (93 dikgerama) tsa quinoa e phehiloeng
• 5 ounces (142 dikgerama) tsa khoho e halikiloeng
• Khaba e 1 (15 ml) ea oli ea mohloaare
• 1 senoelo (ligrama tse 180) tsa meroho e tsoakiloeng, e seng ea setache

Seneke: chokolete e lefifi le lialmonde

• Likarolo tse 2 tsa ligrama tse 21 tsa chokolete e lefifi
• Lialmonde tse 15-20

Lijo tsa mantsiboea: chili ea limela

• 1/2 senoelo (ligrama tse 121) tsa tamati e entsoeng ka makotikoting
• 1/2 senoelo (ligrama tse 130) tsa linaoa tsa liphio
• 1/2 senoelo (103 dikgerama) tsa squash ea butternut
• 1/2 senoelo (75 dikgerama) tsa poone e tsoekere e phehiloeng
• 1/4 senoelo (ligrama tse 28) tsa eiee e tšoeu e hlakiloeng
• 1/4 ea pepere ea jalapeno

Labohlano

Lijo tsa hoseng: oatmeal e nang le peo le litholoana tse omisitsoeng

• Likotlolo tse 1/2 (ligrama tse 80) tsa li-oats tse entsoeng ka tšepe
• Khaba e 1 (14 grams) ea peo ea hemp
• Khaba e 1 (ligrama tse 12) tsa peo ea folaxe
• 2 tablespoons (20 grams) ea cherries e omisitsoeng

Seneke: pelepele ea tšepe le lihoete tse nang le guacamole

• 1/2 pepere ea tšepe, khaola ka lihlopha
• 1 senoelo sa lithupa tsa rantipole
• 4 tablespoons (60 dikgerama) tsa guacamole

Lijo tsa mots'eare: meroho e halikiloeng le mozzarella

• 1 tortilla ea koro e felletseng
• 1/2 senoelo (60 dikgerama) tsa pelepele tse khubelu tse halikiloeng
• Lilae tse 5 (ligrama tse 42) tsa zucchini tse halikiloeng
• Li-ounces tse 3 tsa mozzarella e ncha

Snack: chia pudding ka banana

• Li-ouniti tse 5 tsa chia pudding
• 1/2 ea banana e sehiloeng

Lijo tsa mantsiboea: pasta e nang le pesto, lierekisi le shrimp

• 2 tablespoons (ligrama tse 30) tsa pesto
• 1/2 senoelo (42 dikgerama) tsa pene ea koro e tletseng kapa ea raese e sootho
• Li-ounces (ligrama tse 170) tsa shrimp
• 1/2 senoelo (ligrama tse 80) tsa lierekisi
• Khaba e 1 (ligrama tse 5) tsa chisi ea Parmesan e grated

Lijo tse phetseng hantle le tse leka-lekaneng li ka ba monate tsa ba tsa matlafatsa. Lenane lena la sampole ea likhalori tse 2 000 le na le lijo tse nang le lijo tse felletseng tse sa sebetsoang. Hape, e na le fiber, protheine, litholoana, meroho le mafura a phetseng hantle.

Ka ho rera le ho itokisa hanyane, ho ka ba bonolo ho fumana lijo tse matlafatsang. Hape, hoa khonahala ho fumana lijo tse tšoanang ha u ja lijong.

Leha ho le joalo, hangata ho bonolo ho etsa likhetho tse phetseng hantle le ho laola boholo ba likarolo ha u pheha lijo tsa hau lapeng ho tsoa linthong tse ncha.

Lijo tse nang le likhalori tse 2 000 li lokela ho ba le lijo tse felletseng tse sa sebetsoang 'me li be le litholoana tse ngata, meroho, liprotheine, lithollo tse felletseng le mafura a phetseng hantle. Ho rala le ho pheha lijo tsa hau ho etsa hore ho be bonolo ho ja lijo tse nepahetseng, tse leka-lekaneng.

Ntlha ea bohlokoa

Lijo tse nang le lik'halori tse 2 000 li khotsofatsa litlhoko tsa batho ba baholo.

Leha ho le joalo, litlhoko tsa motho ka mong lia fapana ho latela lilemo tsa hau, bong, boima, bophahamo, boemo ba tšebetso le lipheo tsa boima.

Joalo ka lijo tse nang le phepo e nepahetseng, lijo tse nang le likhalori tse 2 000 li lokela ho kenyelletsa lijo tse sa sebetsoang tse kang lihlahisoa tse ncha, liprotheine le mafura a phetseng hantle.

Ho Lokisetsa Lijo: Motsoako oa Khoho le Veggie le Match