Kodi mukufulumira kutaya mapaundi owonjezera? Ndizotheka kutaya thupi mwamsanga mwa kutsatira chakudya chochepa cha kalori, monga zakudya zokwana 1,200 kalori patsiku, koma muyenera kuchita bwino kuti mutsimikizire kuti mukupeza zakudya zonse zofunika.
Kudya chakudya chochepa cha kalori sikovuta ngati mumaphatikizapo zakudya zambiri zowonjezera zakudya. Ndipotu, ndizofunikira chifukwa palibe malo odyetsera omwe sali otha.
Ndiye inu mumachita chiani? Sankhani kalori yambiri, zipatso zam'mimba ndi ndiwo zamasamba, mbewu zonse komanso mapuloteni otsika kwambiri. Pano pali menyu awiri a calories-per-day kuti muyambe.
Mitengo ya kalori yokhala ndi 1,215 Ndi Osavomerezeka
Chakumwa
- Chikho chimodzi cha oatmeal
- Chikho theka la mkaka wopanda mafuta
- Supuni imodzi uchi
- Gawo theka la blueberries
- Chikho chimodzi chofikira khofi kapena tiyi ngati chakumwa
Chakudya
- Magawo awiri magawo 100 peresenti ya mkate wambiri, mkate wothira mafuta, mandimu, tomato ndi supuni imodzi ya mpiru
- Chikho theka la magawo anadula kaloti
- Madzi ngati chakumwa
Chakudya chamadzulo
- Ma ounces atatu ankaphika nsomba
- Chikho chimodzi chobiriwira nyemba
- Saladi ndi chikho chimodzi chofiira sipinachi, tomato asanu a chitumbuwa ndi theka lakayi broccoli mphete ndi madzi a mandimu monga kuvala
- Madzi okhala ndi chidutswa cha mandimu ngati chakumwa
Zosakaniza
- Apulo imodzi yokhala ndi amondi 12
- Magalasi ambirimbiri a madzi
- Chikho chimodzi osati mkaka wamafuta
- Gawo theka la yogurt yogunda ndi supuni imodzi uchi
- Chikho chimodzi cha strawberries.
Zomwe Amadya
- Ma Calories Onse - 1,215
- Mafuta Onse - 17.7 peresenti (25 magalamu)
- Mapuloteni okwanira - 23 peresenti (72 magalamu)
- Zakudya Zonse - 59.3 peresenti (185 magalamu)
- Sodium - 1,402 milligrams
- Shuga - 107 magalamu
- Cholesterol - 94 milligrams
- Mafuta okhuta - 5.0 magalamu
- Fiber - 28 magalamu
Mankhwala a Calorie 1,218 Omwe Osakondweretsa Nthanzi
Chakumwa
- Chikho chimodzi chonse-mbewu yambewu ya chimanga
- Phukusi limodzi Sucralose
- Chikho theka la mkaka wopanda mafuta
- Chikho chimodzi pa 100 peresenti ya madzi a lalanje monga chakumwa
Chakudya
- Saladi yopangidwa ndi masamba awiri, ma ounces albacore tuna (atanyamula mumadzi), theka la chikho tomato yamatchesi ndi supuni ziwiri zophika viniga monga kuvala.
- Zakudya Zakudya Zakudya monga Chakumwa
Chakudya chamadzulo
- Kamodzi ka nkhumba katatu kakang'ono
- Mbatata imodzi yokoma
- Chikho chimodzi chowombera katsitsumzukwa
- Msuzi umodzi wa mafuta a maolivi
- Galasi limodzi laling'ono la vinyo woyera
Zosakaniza
- Mkate umodzi wa pita wokhala ndi supuni ziwiri
- Peyala imodzi
- Mmodzi wotumikira mafuta ochepa, shuga wopanda chipatso-flavored yogurt
- Chikho chimodzi cha blueberries
- Madzi awiri mwa magawo atatu a kateti a mwana ndi chomera chimodzi chosabala mafuta
- Magalasi ambirimbiri a madzi ndi magawo a mandimu kapena laimu
Zomwe Amadya
- Ma Calories Onse - 1,218
- Mafuta Onse - 14.6 peresenti (20 magalamu)
- Mapuloteni okwanira - 22.6 peresenti (70 magalamu)
- Zakudya Zonse - 56.8 peresenti (176 magalamu)
- Sodium - 1,615 milligrams
- Shuga - 86 magalamu
- Cholesterol - 116 milligrams
- Mafuta okhuta - 5.0 magalamu
- Fiber - 24 magalamu
Gawo ndikutumikira kukula kwake ndizofunikira kwambiri kuti muteteze zakudya, choncho muyenera kukhala ndi makapu oyezera ndi miyeso yoyezera, kuphatikizapo khitchini mpaka mutayesa kulingalira kukula kwanu.
Ngati mapulani a zakudyawa sakugwirizana ndi kalori yanu, timakhalanso ndi menyu ya zakudya zokwana 1,500 kalori tsiku lililonse ndi 1,700 kalori patsiku .
Chonde dziwani kuti musanayambe kudya zakudya zamakono, muyenera kuwona dokotala wanu.