Mungagwiritse ntchito kuyenda monga gawo la dongosolo lolemera , koma muyenera kuyesetsa kuchita masewera olimbitsa thupi komanso momwe mumadyera. Ma calories mumatabwa ya maswiti amalingana ndi omwe mungawotche poyenda makilomita atatu kapena asanu. A Mac Mac amatenga maola awiri kuti awotche. Ngati mwagwiritsira ntchito zizolowezi zambiri zomwe mumagwiritsa ntchito makilogalamu ambiri patsiku kuposa momwe mumagwiritsira ntchito, simungathenso kulemera ngakhale kuti mukugwiritsa ntchito maola 30 mpaka 60 patsiku.
Kuti muchepetse kulemera, muyenera kudya makilogalamu ochepa patsiku kusiyana ndi momwe mumayaka. Chiwerengero chimasiyanasiyana kuchokera kwa munthu ndi munthu. Dziwani nokha ndi chojambulira cha calorie yolemera:
Kodi Mukudya Chachikulu Motani?
Anthu ambiri sakudziwa kuti amadya bwanji tsiku lililonse. Kwa sabata imodzi, lowani zonse zomwe mumadya ndi kumwa pa diary pa mapepala kapena pogwiritsa ntchito pulogalamu monga MyFitnessPal kapena Fitbit's tracker. Mudzakhala ozindikira momwe amalonda amawonjezera pa tsikulo. Mwinamwake simukuzindikira kuti mukumwa makakiteriya mu latte yanu kapena mungatenge makilomita angati kuti muthe chikwama cha chimanga cha chimanga.
Sungani zakudya zanu ndi kumwa zakumwa zomwe mumayatsa panthawi yomwe mumachita masewera olimbitsa thupi komanso monga gawo lanu. Ngati muvala zolimbitsa thupi, calorie yanu ya tsiku ndi tsiku imawoneka mosavuta poyerekeza ndi zakudya zomwe mumadya. Mudzawona kuchuluka kwa momwe mungafunikire kusintha momwe mumadyera.
Mufuna kusowa kwa kalori wa makilogalamu pafupifupi 500 patsiku kuti muwononge kulemera kwa paundi imodzi pa sabata. Kuchita masewera olimbitsa thupi kungakhale mbali ya izo, koma mudzafunikirabe kuganizira zomwe mukudya.
Pangani Zosintha mu Chiyani ndi Momwe Mungadyere
Kusintha kwazing'ono tsiku ndi tsiku kungakuthandizeni kuchepetsa kudya kwa kalori. Yesani izi:
- Idya zakudya zomwe mumakonda koma m'magawo ang'onoang'ono.
- Bwezerani zakudya zowonongeka ndi masamba ndi zipatso.
- Idyani zipatso zisanu ndi zisanu za zipatso ndi ndiwo zamasamba patsiku.
- Gawo la chakudya ndi ziwiri kapena zinayi kuchuluka kwa ndalama zomwe muyenera kudya pakudya kamodzi. Idyani nthawi zocheperapo, ndipo pitani kunyumba theka la chakudya pa mbale mukatero.
- Pangani kusintha komwe mungakhale ndi moyo wanu wonse.
- Yesani zakudya zatsopano ndi maphikidwe atsopano.
Kusankha Zakudya Zathanzi
Pambuyo pa kulemera kwa thupi, muyenera kuwonjezera thupi lanu ndi zakudya zowonjezera zakudya . Ngati mukudya makilogalamu ochepa, mukufuna kuti iwo adye kuchokera ku zakudya zomwe zidzakupatsani zofunika pa thanzi labwino ndi ntchito. Mungafune kuti zakudya zanu zikhale zosiyana kwambiri ndi zomwe mumakonda.
Izi ndizimene gulu la chakudya likulingalira kuti likhale ndi mitundu yosiyanasiyana ya zakudya za kalori kuti mupeze zakudya zosiyanasiyana zomwe thupi lanu likufunikira, kuphatikizapo mapuloteni, fiber, mavitamini, ndi mchere. Gawani malipiro onsewa kwa gulu lililonse la chakudya pakati pa chakudya ndi zopsereza tsiku lonse. Zigawo zomwe zalembedwa ndi tsiku.
Chakudya cha Kalori Tsiku ndi Tsiku 1200
- Mafuta atatu a nyama yowonda / mapuloteni
- Masentimita 4 a tirigu ndi theka la mbewu zonse
- 1 chikho cha zipatso (makamaka zipatso zonse)
- 1 1/2 makapu a ndiwo zamasamba (kapena masamba awiri a masamba)
- Makapu 2 1/2 a mkaka (mafuta ochepa)
Chakudya cha Kalori Tsiku ndi Tsiku 1400
- Mafuta 4 a nyama yowonda / mapuloteni
- Mafuta asanu ndi limodzi ndi theka la mbewu zonse
- 1 1/2 makapu a zipatso (makamaka zipatso zonse)
- 1 1/2 makapu a ndiwo zamasamba (kapena masamba awiri a masamba)
- Makapu 2 1/2 a mkaka
Tsiku 1600 Kalori Yakufa
- Mafuta asanu a nyama yowonda / mapuloteni
- Mafuta asanu, ndi theka la mbewu zonse
- 1 1/2 makapu a zipatso (makamaka zipatso zonse)
- 2 makapu a ndiwo zamasamba (kapena masamba awiri a masamba)
- Makapu 3 a mkaka (mafuta ochepa)
Utumiki ndi Zofanana za Gulu Lonse la Chakudya
Nthaŵi zina, ma ounces ndi makapu samamasulira mosavuta momwe angadye.
Nazi zina zofanana zomwe zikukuthandizani:
- Mapuloteni : Kuyeza kwake kumagwira ntchito yowonda nyama, nkhuku, ndi nsomba. Zakudya zobiriwira zapakati imodzi ndi dzira limodzi, supuni imodzi ya supuni ya mafuta, kapu ya 1/4 ya nyemba zophika kapena nyemba zina, kapena 1/2 imodzi ya mtedza kapena mbewu.
- Nkhumba : 1 ounce amagwira ntchito yokonzekera-kudya-kudya-kudya-koma kudya mkate umodzi kapena 1/2 chikho cha mpunga wophika, pasta, kapena phala.
- Zipatso : Kuyeza kwa chikho kumagwira ntchito yaiwisi kapena yophika ndi madzi okwanira 100%. Koma chifukwa cha zipatso zouma, chofanana ndi 1/2 chikho.
- Zamasamba : Kuyeza kwa chikho kumagwiritsa ntchito masamba obiriwira kapena ophika ndi 100 peresenti ya madzi a masamba. Koma inu mumalandira bonasi ya masamba a saladi ophikira masamba omwe mungathe kukhala ndi makapu awiri a iwo pa 1 chikho chimodzi cha masamba ena.
- Mkaka : Kuyeza kwa chikho kumagwiritsa ntchito mkaka, mkaka wa soya, ndi yogurt. Chofanana ndi tchizi ndi ma ola 1/2 a tchizi chachilengedwe kapena 2 ounces a tchizi.
Nthawi yoti Idye
Munthu aliyense amakhala ndi zakudya zomwe zimawathandiza kwambiri. Koma ngati mukuchepetsa chiwerengero cha makilogalamu omwe mukudya mungafune kutenga njira yothandizira kupewa njala, makamaka pa sabata yoyamba kapena iwiri. Anthu ambiri amapeza kuti kudya zakudya zitatu zazing'ono komanso zakudya zopsereza zochepa zing'onozing'ono.
Ndibwino kukhala ndi chotupitsa chaching'ono musanayambe kuchita masewero olimbitsa thupi kuti mutenge mafuta okwanira kuti muyese bwino. Ndibwino kuti nthawi yambiri idye chakudya mukangotha nthawi yayitali kuti mutenge thupi lanu kuti akonze ndikukula.
Ngati muli ndi matenda a shuga, onetsetsani kuti mukukambirana za nthawi yopatsa chakudya, zochita masewera olimbitsa thupi, komanso zakudya zadothi ndi dokotala wanu.
Mawu Ochokera
Kudya zolemetsa kungakhale kusintha kwakukulu. Ngati mutha kusintha zomwe zimapangitsa kuti mukhale ndi zakudya zowonjezera pamtundu wambiri, mudzakhala mukuchita bwino kwambiri kuposa kutaya thupi. Kuchita masewera olimbitsa thupi kuli kofunika kuti thupi lanu likhale labwino komanso likugwira ntchito komanso kuchepetsa kuopsa kwa thanzi lanu pamene mukucheperachepera. Afunikiranso ntchito yochita masewero olimbitsa thupi oposa 150 pamlungu.
> Zotsatira:
> Zowonjezera Zakudya 2015-2020. Office of Prevention and Health Promotion.
> Kutaya thupi. American Heart Association.
> MyPlate Daily Check. Dipatimenti ya Ulimi ya United States.