Lijo tse 3 000 tsa Khalori: Melemo, Boima ba 'mele le Moralo oa Lijo

Litaba

• Ke mang ea lokelang ho latela lijo tse nang le likhalori tse 3,000?
• E ka u thusa ho nona
• Lebaka leo ka lona u ka batlang ho nona
• Sekhahla se bolokehileng sa boima ba 'mele
• Mokhoa oa ho latela phepo e nepahetseng ea likhalori tse 3 000
• Lijo tseo u lokelang ho li ja, lijo tseo u lokelang ho li qoba
• Sample menu
• Mantaha
• Labobeli
• Laboraro
• Labone
• Labohlano
• Ntlha ea bohlokoa
• Ho Lokisetsa Lijo: Motsoako oa Khoho le Veggie le Match

Lijo tse nang le lik'halori tse 2 000 li nkuoa e le tse tloaelehileng ebile li fihlela litlhoko tsa phepo ea batho ba bangata.

Leha ho le joalo, ho latela boemo ba hau ba tšebetso, boholo ba 'mele, le lipheo, o kanna oa hloka tse ling.

Sengoliloeng sena se tšohla ntho e ngoe le e ngoe eo u hlokang ho e tseba ka lijo tse nang le likhalori tse 3,000, ho kenyeletsoa le mabaka a ho e latela, hore na ke lijo life tseo u lokelang ho li ja le ho li fokotsa, le mohlala oa moralo oa lijo.

Ke mang ea lokelang ho latela lijo tse nang le likhalori tse 3,000?

Litlhoko tsa hau tsa khalori ea letsatsi le letsatsi li ipapisitse le lintlha tse 'maloa, ho kenyelletsa:

• Bong. Basali ka kakaretso ba chesa likhalori tse tlase ho 5-10% ho feta banna ba bolelele bo lekanang ().
• Lilemo. Palo ea likhalori tseo u li chesang ha u phomotse e fokotseha ka lilemo ().
• Bophahamo. Ha u le molelele, u hloka li-calories tse ngata ho boloka boima ba 'mele oa hau.
• Ketsahalo. Ho ikoetlisa le ho etsa lintho tse kang mosebetsi oa jarete le ho thetsa ho eketsa litlhoko tsa likhalori ().

Khalori ea letsatsi le letsatsi e hloka likhalori tse 1,600-2,400 ka letsatsi bakeng sa basali ba baholo le likhalori tse 2 000-3,000 bakeng sa banna ba baholo, ka lipheletsong tse tlase tsa mekhahlelo e le ea batho ba lutseng le lipheletsong tse phahameng bakeng sa ba sebetsang ().

Likhakanyo tsena li ipapisitse le lipalo tse sebelisang bolelele bo bolelele le boima bo phetseng hantle bakeng sa basali le banna ba baholo. Mosali eo ho buuoang ka eena o bolelele ba 5'4 ”(163 cm) mme o boima ba lik'hilograma tse 57.3 (57.3 kg), athe monna eo ho buuoang ka eena ke 5'10” (178 cm) mme o boima ba lik'hilograma tse 70.

Ho latela boholo ba 'mele oa hau le boemo ba tšebetso, o ka hloka likhalori tse 3 000 kapa ho feta ka letsatsi ho boloka boima ba' mele oa hau.

Le ha baatlelete ka kakaretso ba na le litlhoko tse phahameng tsa likhalori ho feta sechaba ka kakaretso, batho ba nang le mesebetsi e boima, joalo ka basebetsi ba mapolasing le basebetsi ba kaho, le bona ba ka hloka palo e phahameng ea likhalori ho boloka boima ba bona.

Ka lehlakoreng le leng, haeba u ikoetlisa ka mokhoa o itekanetseng matsatsi a seng makae ka beke ho sena lintho tse ngata tse etsahalang, mohlomong ha u hloke likhalori tse ngata, hobane boikoetliso bo chesa likhalori tse fokolang haholo ho feta kamoo batho ba bangata ba nahanang ka teng (,,)

Lintho tse kang bong, lilemo, bophahamo le boemo ba tšebetso li susumetsa hore na o lokela ho ja lijo tse nang le likhalori tse 3,000.

E ka u thusa ho nona

Le ha batho ba bangata ba ikemiselitse ho theola boima ba 'mele, ba bang ba batla ho nona.

Boima ba 'mele bo hlaha ha o lula o ja lik'hilojule tse ngata ho feta kamoo o chesang letsatsi ka leng. Ho ipapisitse le boemo ba tšebetso ea hau le boholo ba 'mele oa hau, likhalori tse 3 000 li ka ba kholo ho feta litlhoko tsa hau tsa khalori ea hajoale, tsa etsa hore o be boima ba' mele ().

Lebaka leo ka lona u ka batlang ho nona

Ho na le mabaka a 'maloa a ho batla ho nona.

Haeba u khethiloe u le boima bo tlase ho latela 'mele oa hau oa boima ba' mele (BMI), mofani oa tlhokomelo ea bophelo bo botle kapa setsebi sa phepo se ngolisitsoeng se ka u khothaletsa hore u be boima.

Ntle le moo, haeba u moatlelete, u kanna ua batla ho nona - hantle ka mokhoa oa mesifa - ho etsa hantle papaling ea hau.

Ka mokhoa o ts'oanang, haeba u le setsebi sa 'mele kapa ho phahamisa matla, u ka lakatsa ho ba le boima ba' mele bakeng sa boholo ba mesifa le matla.

Maemong a mang, o kanna oa ba le boemo bo botle ba 'mele bo eketsang litlhoko tsa hau tsa khalori, joalo ka mofets'e kapa ts'oaetso, kapa o hlaphoheloe ho tsoa ts'ebetsong e kholo (,).

Sekhahla se bolokehileng sa boima ba 'mele

Ha lithuto tse mabapi le taba ena li haella, sekhahla se amohelehang sa boima ba 'mele ke liponto tsa 0.5-2 (0.2-0.9 kg) ka beke (11).

Leha ho le joalo, ho batho ba nang le khaello ea phepo e nepahetseng, boima ba boima ba lik'hilograma tse 2 ka beke bo finyeletsoe ka polokeho ().

Ho nona kapele ho ka lebisa litlamorao tse bohloko, tse kang ho ruruha, khatello ea mpa le ho boloka mokelikeli. Haeba u moatlelete, litla-morao tsena li ka sitisa ts'ebetso ea hau ka ho ama hampe boikoetliso ba hau kapa litloaelo ().

Ho feta moo, ho ba le boima bo potlakileng ba mmele ho ka eketsa maemo a hau a triglyceride, a ka hlahisang kotsi ea lefu la pelo (,).

Hore na o fumana boima ba 'mele kapele hakae ho latela hore na o hloka lik'hilojule tse kae ho boloka boima ba' mele oa hau.

Haeba u boloka boima ba 'mele oa hau ka likhalori tse 2 000 ka letsatsi, o tla nona kapele ho feta lijo tse nang le likhalori tse 3 000 ho feta motho ea bolokang boima ba' mele oa hae ka likhalori tse 2 500 ka letsatsi.

Mohlala, phuputso e le 'ngoe ea libeke tse 8 e bontšitse hore ha batho ba 25 ba phetseng hantle ba ja likhalori tse eketsehileng tse 950 ho feta litlhoko tsa bona tsa khalori ea boima ba' mele, ba fumane karolelano ea liponto tsa 11.7 - 5.3 lik'hilograma tsa 3.5 tsa tsona e neng e le mafura ( ).

Haeba barupeluoa bao ba jele likhalori tse 500 feela kaholimo ho likhalori tsa bona tsa tlhokomelo ka nako e ts'oanang, ba kanna ba ba le boima bo tlase haholo.

Bakeng sa batho ba bang, likhalori tse 3,000 li ka u thusa ho ba le boima ba 'mele. Sekhahla se amohelehang, se sireletsehileng sa boima ba 'mele ke li-pounds tsa 0.5-2 (0.2-0.9 kg) ka beke.

Mokhoa oa ho latela phepo e nepahetseng ea likhalori tse 3 000

Li-calories lijong tsa hau li tsoa li-macronutrients tse tharo - li-carbs, mafura le protheine.

Liprotheine le carbs li fana ka likhalori tse 'ne ka grama, ha li bapisoa le tse robong bakeng sa mafura.

Likarolo tse Amohelehang tsa Tsamaiso ea Macronutrient (AMDRs) tse boletsoeng ke Setsi sa Bongaka sa Likolo tsa Naha li khothaletsa hore batho ba fumane (17):

• 45-65% ea lik'halori tsa bona tse tsoang ho carbs
• 20-35% ea lik'halori tsa bona tse tsoang mafura
• 10-35% ea lik'halori tsa bona tse tsoang liprotheine

Chate e ka tlase e sebelisa liperesente tsena lijong tsa likhalori tse 3,000:

Ha e kopantsoe le koetliso ea ho hanyetsa, liprotheine tse kenang pheletsong e phahameng ea AMDR li bonts'itsoe hore li fokotsa mafura a 'mele ka lebaka la ho ja khalori e ngata le ho eketsa mesifa (,,).

Koetliso ea ho hanyetsa e ka khothaletsa phaello ea mesifa ho fapana le ho fumana mafura ka phepo e phahameng ea likhalori ().

Sebelisa protheine ho potoloha le boikoetliso ba hau, hammoho le ho aroloa ka ho lekana ho pholletsa le letsatsi la hau ho ntlafatsa ho hlaphoheloa ha mesifa le kholo (,).

Ho ja liprotheine tse phahameng ho kopantsoe le koetliso ea ho hanyetsa ho ka thusa ho ntlafatsa sebopeho sa 'mele oa hau.

Lijo tseo u lokelang ho li ja, lijo tseo u lokelang ho li qoba

Ho ja lik'hilojule tse 3 000 ka letsatsi ho tsoa lijong tse sa sebetsoang kapa tse sa sebetsoang haholo joalo ka litholoana, meroho, lijo-thollo kaofela, mafura a phetseng hantle le liprotheine tse omeletseng.

Ke hobane lijo tsena li na le limatlafatsi tse ngata empa li na le likhalori tse fokolang, tse hlokang hore u je lijo tse ngata haholo.

Ka lehlakoreng le leng, ho ka ba bonolo ho ja lik'hilojule tse 3 000 tse tsoang lijong tse ntlafalitsoeng tse ntlafalitsoeng, joalo ka bacon, litapole tsa litapole, lipompong, likuku, lijo-thollo tse tsoekere le lino tse nang le tsoekere, kaha li latsoeha haholo ebile li tletse lik'halori.

Leha ho le joalo, hobane lijo tsena tse se nang thuso li haelloa ke limatlafatsi bakeng sa bophelo bo botle, ho bohlokoa ho fumana lik'halori tse ngata lijong tse matlafatsang, ho kenyelletsa:

• Liprotheine tse thehiloeng liphoofolong: saumone, khoho, turkey, bison, mahe a felletseng, le ho fokotsa nama ea nama ea khomo, joalo ka lehlakore kapa sirloin steak
• Liprotheine tse thehiloeng ho limela: tofu, edamame, tempeh, lierekisi le li-chickpea
• Lithollo: habore, raese, mahobe, li-pastas le quinoa
• Lebese: lebese, kottage chisi, kefir le yogurt ea Greece.
• Mafura le oli: lialmonde, walnuts, peo ea folaxe, oli ea mohloaare le li-butter tsa linate joalo ka peanut ea tlhaho kapa botoro ea almonde
• Litholoana: avocado, monokotsoai, liapole, libanana, lipere, lilamunu, morara, jj.
• Meroho: squash, litapole, lierekisi, khale, pelepele, zucchini, broccoli, tamati, cauliflower, jj.

Hape, li-protein powders, ho kenyelletsa Whey, casein le li-powders tse thehiloeng limela tse kang raese, soya kapa pea, li ka eketsoa ho smoothies bakeng sa seneke se nang le limatlafatsi le khalori.

Qetellong, li-supplementer tse ngata, tse atisang ho fana ka li-calories tse 1000 ka nako ea ho sebeletsa, ke khetho e bonolo, empa ho molemo ho fihlela litlhoko tsa hau tsa khalori le limatlafatsi ka lijo pele.

Lijo tse nang le limatlafatsi tse nang le limatlafatsi tse ngata ho qoba kapa ho lekanyetsa lijo tse nang le likhalori tse 3,000 li kenyelletsa:

• Lijo tse halikiloeng: Li-fries tsa Fora, masale a onion, donuts, likotoana tsa kana, lithupa tsa chisi, jj.
• Lijo tse halikiloeng: li-tacos, li-burger, pizza, lintja tse chesang, jj.
• Lijo le lino tse tsoekere: soda, lipompong, lino tsa lipapali, thepa e besitsoeng ka tsoekere, tee e tsoekere, ice cream, lino tse monate tsa kofi, jj.
• Li-carbs tse hloekisitsoeng: di-cookie, li-chips, lijo-thollo tse tsoekere, liphaphatha, jj.

Haeba boholo ba lijo tsa hau li na le lijo tse nang le phepo e ngata, o ka natefeloa ke lintho tseo u li ratang ka ho lekanang.

Etsa bonnete ba hore lik'halori tsa hau tse ngata li tsoa lijong tse sa sebetsoang haholo, tse nang le limatlafatsi tse ngata 'me u boloke lipompong le lijo tse se nang phepo bakeng sa kalafo ea nako le nako.

Sample menu

Mona ke matsatsi a mahlano lijong tsa likhalori tse 3,000 tse ka shebahalang.

Mantaha

• Lijo tsa hoseng: Senoelo se le seng (ligrama tse 80) tsa habore tse nang le kopi e le 'ngoe (240 ml) ea lebese kapa lebese le tsoang ho semela, banana e le' ngoe, le likhaba tse 2 tsa ligrama tsa pere
• Seneke: tselana e entsoeng ka kopi e le 'ngoe (ligrama tse 80) ea lijo-thollo tse omileng, senoelo sa 1/4 (ligrama tse 30) tsa granola, senoelo sa 1/4 (ligrama tse 34) tsa litholoana tse omisitsoeng le linate tse 20
• Lijo tsa mots'eare: 1 kopi (100 grams) ea spaghetti e nang le linoelo tse 3/4 (ligrama tse 183) tsa mongobo oa langa le le lej le ligrama tse 112 tsa nama ea khomo e phehiloeng, hammoho le bohobe bo le bong bo mahareng bo nang le khaba e le 'ngoe (14 dikgerama) tsa botoro
• Seneke: 1 senoelo (226 dikgerama) tsa chisi ea kottage le 1/2 senoelo (ligrama tse 70) tsa blueberries
• Lijo tsa mantsiboea: Ligrama tse 110 tsa salemone, kopi e le 'ngoe (ligrama tse 100) tsa raese e sootho le marumo a 5 a asparagase

Labobeli

• Lijo tsa hoseng: Smoothie e entsoeng ka linoelo tse 2 (480 ml) tsa lebese kapa lebese le itšetlehileng ka limela, kopi e le 'ngoe (ligrama tse 227) ea yogurt, kopi e le' ngoe (ligrama tse 140) tsa li-blueberries le likhaba tse 2 (33 grams) tsa botoro ea almonde
• Seneke: Sebaka se le seng sa granola, tholoana e le 1, le likotoana tse 2 tsa chisi ea khoele
• Lijo tsa mots'eare: Sandwich ea lisenthimithara tse 12 e nang le nama, chisi le likokoana-hloko tse nang le ligrama tse 85 tsa lihoete tsa bana, likhaba tse 2 tsa ligrama tsa hummus le likhae tsa apole ka lehlakore
• Seneke: 1 scoop ea phofo ea protheine e kopantsoeng ka kopi e le 'ngoe (240 ml) ea lebese kapa lebese le thehiloeng ho semela
• Lijo tsa mantsiboea: 4-ounce (113-gram) sirloin steak, litapole tse halikiloeng tse 1-size (173-gram) ka khaba e le 'ngoe ea ligrama tse 14 tsa botoro, le kopi e le' ngoe (85 grams) ea broccoli

Laboraro

• Lijo tsa hoseng: Li-waffle tse 3 tsa koro e nang le likhaba tse 2 (ligrama tse 33) tsa botoro ea peanut, lamunu e le 1 le linoelo tse 2 (480 ml) tsa lebese kapa lebese le entsoeng ka limela
• Seneke: Sebaka se le seng sa granola se nang le linate le ligrama tse 28 tsa lialmonde
• Lijo tsa mots'eare: 6-ounce (170-gram) 90% -leger burger holim'a mokotla o nang le koro e nang le selae se le seng sa tamati le lekhasi la lettuce, hammoho le senoelo sa 1 1/2 (ligrama tse 86) tsa mafura a litapole tse entsoeng ka oli ea mohloaare.
• Seneke: Senoelo se le seng (ligrama tse 227) tsa yoghurt ea Greece le kopi e le 1 (ligrama tse 140) tsa fragole
• Lijo tsa mantsiboea: Sefuba sa khoho sa 4-ounce (112-gram), senoelo sa 1/2 (ligrama tse 84) tsa quinoa, le linoelo tse 1 1/3 (ligrama tse 85) tsa lierekisi tse tsoekere

Labone

• Lijo tsa hoseng: Omelet ea mahe a 3 e nang le eiee e sehiloeng, pelepele e khubelu le e tala, le 1/4 senoelo (ligrama tse 28) tsa chisi e halikiloeng e nang le linoelo tse 2 (480 ml) tsa lebese kapa lebese la semela.
• Seneke: 2 tablespoons (ligrama tse 33) tsa botoro ea matokomane le banana e le 1 selae se le seng sa bohobe ba koro e felletseng
• Lijo tsa mots'eare: Li-ounces tse 226 tsa li-filapia tsa tilapia, 1/4 senoelo (ligrama tse 32) tsa lensisi le salate e nang le senoelo sa 1/4 (ligrama tse 30) tsa walnuts
• Seneke: Mahe a 2 a sehiloeng, a phehiloeng ka thata holim'a salate e tala e tsoakaneng
• Lijo tsa mantsiboea: Turkey e entsoeng ka sefuba sa turkey sa 4-ounce (114-gram), eiee e khethiloeng, konofolo, celery le pelepele e monate, senoelo sa 1/2 (ligrama tse 123) tsa tamati e entsoeng ka makotikoting, le senoelo sa 1/2 (ligrama tse 120) ea linaoa tsa cannellini, e nang le senoelo sa 1/4 (ligrama tse 28) tsa chisi e halikiloeng. Kenya oregano, makhasi a bay, phofo le kumine kamoo ho lakatsoang tatso.

Labohlano

• Lijo tsa hoseng: Mahe a 3 kaofela, apole e le 1, le kopi e le 'ngoe (ligrama tse 80) tsa oatmeal e entsoeng ka kopi e le' ngoe (240 ml) ea lebese kapa lebese la semela
• Seneke: 1 senoelo (226 dikgerama) sa yogurt e hlakileng le senoelo sa 1/4 (ligrama tse 30) tsa granola le 1/2 senoelo (ligrama tse 70) tsa tse tala
• Lijo tsa mots'eare: Sefuba sa kana sa 6-ounce (168-gram), litapole tse 1-medium-size (151-gram), senoelo sa 3/4 (ligrama tse 85) tsa linaoa tse tala le ligrama tse 28 tsa linate
• Seneke: 1/2 senoelo (ligrama tse 130) tsa li-chickpea tse holim'a meroho
• Lijo tsa mantsiboea: sekotlolo sa burrito se nang le li-ounces tse 170 tsa sirike e halikiloeng, senoelo sa 1/2 (ligrama tse 130) tsa linaoa tse ntšo, kopi ea 1/2 (ligrama tse 90) tsa raese e sootho, kopi e le 'ngoe (ligrama tse 35) ea lettuce le sepinche se halikiloeng, le likhaba tsa khaba tse 2 (ligrama tse 16) tsa salsa

Lenaneo lena la matsatsi a mahlano la lik'halori tse 3 000 le kenyelletsa mefuta e fapaneng ea lijo tse nang le phepo e ngata, joalo ka liprotheine tse omeletseng, mafura a phetseng hantle, litholoana le meroho.

Ntlha ea bohlokoa

Ho ipapisitse le lintlha tse 'maloa, ho kenyeletsoa boemo ba hau ba tšebetso le boholo ba' mele, lijo tse nang le likhalori tse 3,000 li ka u thusa ho boloka boima ba 'mele kapa ho nona.

Lijo tse felletseng, tse sa sebetsoang kapa tse sa sebetsoang haholo, joalo ka litholoana, meroho, lijo-thollo, mafura a phetseng hantle, le liprotheine tse omeletseng li lokela ho etsa boholo ba lijo tsa hau.

Ka lehlakoreng le leng, lijo tse ntlafalitsoeng tse ntlafalitsoeng joalo ka bacon, likhase tsa litapole, lipompong, cookies, lijo-thollo tse tsoekere le lino tse nang le tsoekere li lokela ho fokotsoa.

Ho Lokisetsa Lijo: Motsoako oa Khoho le Veggie le Match