ʻO kahi papaʻai 2000-Calorie: Nā papa inoa meaʻai a me ka papa ʻaina

Anter

• No ke aha i manaʻo pinepine ʻia ai he 2000 ka nui o nā calories
• No ke aha e pono ai ka calorie ʻokoʻa
• Hiki i kahi papaʻai 2000-kalori ke kōkua i ka pohō kaumaha?
• Nā meaʻai e ʻai ai
• Nā meaʻai e hōʻalo ai
• Hoʻolālā papaʻai laʻana
• PōʻakahiEnglish
• Pōʻalua
• Pōʻakolu
• Pōʻahā
• Pōʻalima
• Ke laina lalo
• Hoʻomākaukau Meaʻai: ʻO ka moa a me nā mea kanu Veggie e kāwili ʻia

Kuhi ʻia nā papa ʻaina 2000-calorie i mea maʻamau no ka hapanui o nā mākua, no ka mea, manaʻo ʻia kēia helu e kūpono e hālāwai me ka ikaika a me ka pono o ka poʻe.

ʻ tellslelo kēia ʻatikala iā ʻoe i nā mea āpau e pono ai ʻoe e ʻike e pili ana i nā papa ʻaina 2000-calorie, me nā meaʻai e hoʻopili ai a pale aku ai, a me kahi papa ʻaina meaʻai.

No ke aha i manaʻo pinepine ʻia ai he 2000 ka nui o nā calories

ʻOiai he ʻokoʻa nā koi a ka meaʻai e kēlā me kēia, noʻonoʻo pinepine ʻia he 2000 mau mānoanoa he mea maʻamau.

Hoʻokumu ʻia kēia helu i ka pono o ka pono o ka meaʻai a ka hapanui o nā mākua a hoʻohana ʻia no nā hoʻolālā hoʻolālā papaʻai e like me nā Kuhi Kaiʻai 2015-2020 ().

Hoʻohui ʻia, hoʻohana ʻia ia ma ke ʻano he pae hoʻohālikelike e hana i nā ʻōlelo aʻoaʻo e pili ana i nā lepiliʻai ().

I ka ʻoiaʻiʻo, loaʻa nā huaʻai pono āpau i ka huaʻōlelo: "Ka hapa haneli no kēlā me kēia lā e hoʻokumu ʻia i ka papa ʻaina 2000-calorie. ʻOi aku paha ke kiʻekiʻe a haʻahaʻa paha o kāu mau Lāki i kēlā me kēia lā e pili ana i kāu mau calorie e pono ai "().

Ma muli o kēia mau waiwai o kēlā me kēia lā, hiki i nā mea kūʻai ke hoʻohālikelike, no ka laʻana, ka nui o ka sodium a me ka momona momona i loko o kahi meaʻai i hāʻawi ʻia i nā pae i ʻōlelo ʻia i kēlā me kēia lā.

No ke aha e pono ai ka calorie ʻokoʻa

Hāʻawi nā Calories i kou kino me ka ikehu e pono ai e mālama i ke ola ().

Ma muli o ka ʻokoʻa o ke kino a me ka nohona o kēlā me kēia kanaka, he ʻokoʻa ka nui o ka makemake o ka calorie.

Kaukaʻi ʻia i ka pae o ka hana, manaʻo ʻia e koi ana nā wahine makua i 1,600-2,400 calories i kēlā me kēia lā, i hoʻohālikelike ʻia me 2,000-3,000 calories no nā kāne makua ().

Eia nō naʻe, ʻokoʻa ka nui o ka calorie, me kekahi poʻe e koi ana i ka ʻoi aku a ʻoi aku paha ma mua o 2000 mau calorie i kēlā me kēia lā.

Hoʻohui ʻia, ʻo kēlā me kēia kanaka i nā wā o ka ulu ʻana, e like me nā wahine hāpai a me nā ʻōpio, pono pinepine ma mua o ka maʻamau o 2000 mau calorie i kēlā me kēia lā.

Ke ʻoi aku ka nui o nā calorie āu i kuni ai ma mua o ka helu āu e ʻai ai, loaʻa kahi deficit calorie, a laila e hopena ana i ka pohō kaumaha.

Ma ka ʻaoʻao ʻē, loaʻa paha iā ʻoe ke kaumaha ke hoʻopau ʻoe i nā calorie hou aku ma mua o kou puhi ʻana. Hana ʻia ke kaupaona ke kaulike nā helu ʻelua.

No laila, ke kaukaʻi ʻia nei i kāu mau pahuhopu kaupaona a me ka pae o ka hana, ʻokoʻa ka helu kūpono o nā caloriu e pau ai ʻoe.

Pono nā mākua maʻamau ma kahi o 2000 mau calorie i kēlā me kēia lā. Eia nō naʻe, pili nā ʻōlelo a kēlā me kēia calorie i nā kumu he nui, e like me ka nui, ke kāne, ka pae hoʻoikaika kino, nā pahuhopu kaupaona, a me ke olakino holoʻokoʻa.

Hiki i kahi papaʻai 2000-kalori ke kōkua i ka pohō kaumaha?

Ma hope o ka ʻai ʻana he 2000-calorie i kōkua i kekahi poʻe e lilo ka paona. Pili kona hopena no kēia kumu i kou mau makahiki, ke kāne, ke kiʻekiʻe, ke kaumaha, ka pae o ka hana, a me nā pahuhopu kaumaha.

He mea nui e hoʻomaopopo he ʻoi aku ka paʻakikī o ka hoʻēmi kino ma mua o ka hōʻemi ʻana i kāu lawe ʻana i ka calorie. ʻO nā kumu ʻē aʻe e pili ana i ka pohō kaumaha me kou kaiapuni, nā kumu socioeconomic, a me kāu ʻōpū pūpū (,).

ʻO kēlā ʻōlelo, ʻo ka palena ʻana o ka calorie kekahi o nā pahuhopu nui i ka pale ʻana i ka momona a me ka hoʻokele (,).

ʻO kahi laʻana, inā ʻoe e hōʻemi i kāu lawe ʻana i ka calorie i kēlā me kēia lā mai 2,500 a i 2000, e lilo ʻoe i 1 paona (0.45 kg) i hoʻokahi pule, no ka mea, he 3,500 calories (500 calories i mālama ʻia ma luna o 7 mau lā) ka helu like o nā calorie ma 1 paona o ke kino. momona (, ).

Ma ka ʻaoʻao ʻē aʻe, ʻoi aku ka nui o ka ʻai 2000-calorie i nā pono calorie o kekahi poʻe, e hopena ana paha i ka loaʻa kaumaha.

ʻOiai he hiki ke kōkua i nā papa ʻaina 2000-calorie e kōkua i ke kaupaona ʻana, he mea nui e hoʻomaʻamaʻa i kāu lawe ʻana i kāu mau pono ponoʻī, no ka mea, he loli ke ʻano o ka calorie ma muli o nā kumu.

Nā meaʻai e ʻai ai

ʻO kahi papaʻai kaulike, olakino olakino ka nui o nā meaʻai āpau ʻole i mālama ʻia.

No hea mai kāu mau calori e like ka nui me ka nui o nā calorie āu e ʻai ai.

ʻOiai he mea nui ia e hōʻoia i ka lawa ʻana o ka carbs, protein, a me ka momona, ʻo ka nānā ʻana i nā meaʻai ma mua o ka macronutrients e ʻoi aku ka maikaʻi e hana i kahi papaʻai olakino ().

I kēlā me kēia pāʻina, pono ʻoe e nānā i ka protein kiʻekiʻe a me nā meaʻai momona-momona, e like me nā huaʻai, nā mea kanu, a me nā hua piha.

ʻOiai hiki iā ʻoe ke hoʻokau i kekahi manawa, ʻo kāu papaʻai ka mea nui o nā ʻano o nā meaʻai:

• Nā hua a pau: raiki ʻeleʻele, ʻoka, bulgur, quinoa, farro, millet, etc.
• Hua: nā hua, nā peach, nā ʻāpala, nā pears, nā melon, ka maiʻa, nā hua waina, a pēlā aku.
• Nā mea kanu non-starchy: kale, spinach, peppers, zucchini, broccoli, bok choy, Swiss chard, ʻōmato, cauliflower, etc.
• Nā mea kanu Starchy: ʻupena butternut, ʻuala, palaʻai hoʻoilo, ʻuala, pi, mānoanoa, a pēlā aku.
• Nā huahana waiū: hoʻemi ʻia a piha paha i ka momona yogurt, kefir, a me nā paʻi waiū piha.
• Nā ʻai lean: turkey, moa, pipi, lamb, bison, veal, etc.
• ʻO nā hua, nā pīpaka nut, a me nā ʻanoʻano: almonds, cashews, macadamia nut, hazelnuts, sunflower seed, pine nut, a me nā nut nut maoli
• Iʻa a me nā iʻa: tuna, salmon, halibut, scallops, mussels, clams, shrimp, etc.
• Legume: nā pīpī, nā pīniʻeleʻele, nā pīni cannellini, nā piʻa puʻupaʻa, nā lihi, a pēlā aku.
• Hua manu: meaola, ʻo nā huamoa holoʻokoʻa ka mea olakino a momona loa
• ʻO nā protein i hoʻokumu ʻia me nā mea kanu: tofu, edamame, tempeh, seitan, nā polokina protein ma muli o nā mea kanu, a pēlā aku.
• Nā momona momona: ka ʻaila, ka aila niu, aila avokado, aila ʻoliva, a pēlā aku.
• Mea ʻala: ʻāhinahina, turmeric, pepa ʻeleʻele, pepa ʻulaʻula, paprika, kinamona, nutmeg, etc.
• Lau nahele: parsley, basil, dill, cilantro, oregano, rosemary, tarragon, etc.
• Nā inu inu ʻaʻole Kalepona: kope ʻeleʻele, tī, wai sparkling, a pēlā aku.

Hōʻike nā noiʻi e hoʻohui ana i kahi kumu protein i nā meaʻai a me nā meaʻai māmā hiki ke kōkua i ka hāpai ʻana i nā manaʻo o ka piha a kōkua i ka pohō kaumaha a me ka mālama ʻana (,,).

Hoʻohui hou, ke nānā nei i kāu lawe ʻana i ka ʻona a me ke koho ʻana i nā ʻano carbs kūpono hiki ke kōkua me ka mālama kaumaha.

He mea nui e ʻai i nā meaʻai āpau āpau, nā mea i hana ʻole ʻia - ʻaʻole wale no ka hoʻokō ʻana i kāu mau pono ponoola akā e hoʻokō a mālama i kahi kaupaona olakino a hoʻoikaika i ke olakino maikaʻi.

Pono ke kaulike, ka papaʻai olakino o nā ʻano meaʻai āpau, ʻai ʻole ʻia, me nā huaʻai, nā lau, nā protein momona, nā legume, nā kīʻaha piha, a me nā momona momona.

Nā meaʻai e hōʻalo ai

ʻOi aku ka maikaʻi e hōʻalo i nā meaʻai e hāʻawi liʻiliʻi ai i ka waiwai kūpono ʻole - i ʻike ʻia hoʻi ma ke ʻano "calorie hakahaka." ʻO kēia nā meaʻai maʻamau i kiʻekiʻe i nā kalori a hoʻohui i nā kō a haʻahaʻa naʻe i nā meaʻai ().

Eia kahi papa inoa o nā meaʻai e hōʻalo ai ʻole ka palena ʻana i nā papaʻai olakino maikaʻi, me ka nānā ʻole i kāu mau calorie e pono ai.

• Pākuʻi ʻia nā kō: agave, nā mea i hoʻomoʻa ʻia, ka ʻaikalima, nā kanakē, a pēlā aku. - kau palena i nā kō i emi iho ma mua o 5-10% o kāu mau huina kalori ()
• Mea 'ai wikiwiki: Palani fries, ʻīlio wela, pizza, nuggets moa, a pēlā aku.
• Hoʻonohonoho a hoʻomaʻemaʻe ʻia nā carbs: ʻeke, berena keʻokeʻo, pahūpahū, nā kuki, ʻāpana, nā sīala sugary, pasta pahu, a pēlā aku.
• Nā meaʻai i palai ʻia: Palani fries, moa moa, palaoa, ʻuala, iʻa a me nā ʻāpana, a pēlā aku.
• ʻO Sodas a me nā mea inu momona: nā mea inu haʻuki, nā wai kō, nā soda, ka punch hua, nā mea inu tī a me nā inu kope, a pēlā aku.
• ʻO kaʻai a me nā mea momona momona: meaʻai kalima hau, meaʻai māmā pahu, ʻai pūʻolo a me nā meaʻai paʻahau, a me nā mea ʻono hana, e like me Sweet n 'Low, etc.

ʻOiai ʻo ka hapa nui o kāu papaʻai pono e hoʻopili i nā meaʻai holoʻokoʻa, nā mea pono ʻole i mālama ʻia, maikaʻi ke komo i nā meaʻai olakino liʻiliʻi i kekahi manawa.

Eia nō naʻe, ʻo ka ʻai mau ʻana i nā meaʻai ma kēia papa inoa ʻaʻole paha e hoʻopōʻino i kou olakino akā hoʻolohi a pale paha i ka lilo ʻana o ke kaumaha a hōʻino paha i kāu hana mālama kaumaha.

ʻOi aku ka maikaʻi e hōʻalo a kau palena paha i nā meaʻai me ka liʻiliʻi o ka waiwai kūpono ʻole, e like me nā meaʻai palai, nā kāpena i hoʻomaʻemaʻe ʻia, a me nā meaʻai momona a me nā mea inu.

Hoʻolālā papaʻai laʻana

Eia kahi papa ʻaina meaʻai lā 5 lā me ke olakino me kahi o 2000 mau calorie i kēlā me kēia lā.

Loaʻa i kēlā me kēia pāʻina he 500 mau calories a me kēlā me kēia meaʻai e pili ana i nā 250 calories ().

PōʻakahiEnglish

ʻAina kakahiaka: omelet mea kanu

• 2 mau hua
• 1 kīʻaha (20 gram) o ka milo
• 1/4 kīʻaha (24 gram) o nā momona
• 1/4 kīʻaha (23 gram) o broccoli
• 1 kīʻaha (205 gram) o ka uala i kāpae ʻia
• 1 punetēpō (15 ml) o ka aila ʻoliva

Mea ʻai māmā: ʻāpala me ka waiūpelu

• 1 ʻāpala waena
• 2 punetēpu (32 gram) o ka waiūpī pīni

ʻO kaʻaina awakea: Nā ʻeke pita Tuna Mediterranean

• 1 pita piha-palaoa
• 5 auneke (140 gram) o ka tuna kēna
• ʻokiʻoki ʻulaʻula a me ka ʻala
• 1/4 ʻāpiki
• 1 punetēpē (9 gram) o ka palaoa feta palaoa

Mea ʻai māmā: tī a me nā hua waina

• 2 auneke (56 gram) o ka tī cheddar
• 1 kīʻaha (92 gram) o nā hua waina

ʻO kaʻaina awakea: salmon me nā mea kanu a me ka laiki hihiu

• 5 mau auneke (140 gram) o salemona i hoʻomoʻa ʻia
• 2 punetēpu (30 ml) o ka aila ʻoliva
• 1/2 kīʻaha (82 gram) o ka laiki ʻāhiu i kuke ʻia
• 1 kīʻaha (180 gram) o ka asparagus i hoʻomoʻa ʻia
• 1 kīʻaha (100 gram) o ka eggplant i kālua ʻia

Pōʻalua

ʻAina kakahiaka: ka waiūpaka nut a me ka ʻako maiʻa

• 2 mau paʻi o ka toast palaoa holoʻokoʻa
• 2 punetēpu (32 gram) o ka waiūpona almond
• Maiʻa ʻoki 1
• kinamona e pīpī i luna

Mea ʻai māmā: power smoothie

• 3/4 kīʻaha (180 ml) o ka waiū waiu ʻole, waiu ʻole
• 1 kīʻaha (20 gram) o ka milo
• 1 scoop (42 gram) o ka pauka protein ma muli o nā mea kanu
• 1 kīʻaha (123 gram) o nā blueberry paʻahau
• 1 punetēpō (14 gram) o nā hua hemp

ʻAina awakea: salakeke avocado-tuna

• 1/2 avocado
• 5 auneke (140 gram) o ka tuna kēna
• 1/2 kīʻaha (75 gram) o nā kōmato cherry
• 2 mau kīʻaha (100-140 gram) o nā greens hui

ʻO kaʻaina awakea: bī ʻeleʻele a me kaʻuala burrito

• 1 tortilla palaoa holoʻokoʻa
• 1/4 kīʻaha (41 gram) o ka laiki ʻeleʻele i kuke ʻia
• 1/2 kīʻaha (102 gram) o kaʻuala i hoʻomoʻa ʻia
• 1/4 kīʻaha (50 gram) o nā pīni ʻeleʻele
• 2 punetēpu (30 gram) o ka salsa

Mea ʻai māmā: nā mea kanu a me hummus

• lāʻau kāloti hou a me ka lāʻau celery
• 2 punetēpu (30 gram) o hummus
• 1/2 ka berena pita piha

ʻO kaʻaina awakea: ka moa a me ka broccoli hoʻoulu

• 5 auneke (140 gram) o ka moa
• 2 mau kīʻaha (176 gram) o broccoli
• 1/2 kīʻaha (82 gram) o ka laiki ʻeleʻele i kuke ʻia
• kālika hou a me ka luʻina
• 1 punetēpō (15 ml) o ka soy soy

Pōʻakolu

Breakfast: berry yogurt parfait

• 7 auneke (200 gram) o ka Greek yogurt maʻamau
• 1/2 kīʻaha (74 gram) o nā blueberry hou
• 1/2 kīʻaha (76 gram) o nā strawberry i kālai ʻia
• 1/4 kīʻaha (30 gram) o ka granola

Mea ʻai māmā: maiʻa a me ka bata ʻaʻala

• 1 maiʻa
• 1 1/2 punetēpu (24 gram) o ka waiūmona almond

ʻO kaʻaina awakea: nā noodle peanut me ka tofu a me nā pī

• 3/4 kīʻaha (132 gram) o nā noodle laiki i kuke ʻia
• 5 auneke (141 gram) o ka tofu
• 1/2 kīʻaha (125 gram) o ka pī
• 1 he punetēpō (16 gram) o ka waiūnī pīni momona
• 2 teaspoons (10 gram) o ka tamari a i ʻole ka mea ʻono
• 1/2 teaspoon (2 gram) o Sriracha
• 2 teaspoons (14 gram) o ka meli
• wai o 1/2 lime

Mea ʻai māmā: pā protein

• E nānā no nā kī i loaʻa ma kahi o 200-250 calories me ka liʻiliʻi ma mua o 12 mau kō o ke kō a ma ka liʻiliʻi 5 mau huna o ka fiber.

ʻO kaʻaina awakea: tacos iʻa

• 3 mau tortilla kulina
• 6 auneke (170 gram) o ka cod cod
• 1/2 avocado
• 2 punetēpu (34 mau) o ka pico de gallo

Pōʻahā

ʻAina kakahiaka: ka ʻalalā avocado me ka hua manu

• 1/2 avocado
• 2 mau paʻi o ka toast palaoa holoʻokoʻa
• 1 punetēpō (15 ml) o ka aila ʻoliva
• 1 hua manu

Mea ʻai māmā: ʻo yogurt Greek me nā strawberry

• 7 auneke (200 gram) o ka Greek yogurt maʻamau
• 3/4 kīʻaha (125 gram) o nā strawberry i kālai ʻia

Lunch: quinoa me nā mea kanu i kāwili ʻia a me ka moa moa

• 1/2 kīʻaha (93 gram) o ka quinoa i kuke ʻia
• 5 auneke (142 gram) o ka moa moa
• 1 punetēpō (15 ml) o ka aila ʻoliva
• 1 kīʻaha (180 gram) o nā mea kanu kāwili ʻia, non-starchy

Mea ʻai māmā: kokoleka pouli a me nā ʻalemona

• 2 mau ʻāpana (21 gram) o ka kokoleka pouli
• 15-20 ʻalemona

ʻO kaʻaina awakea: chili meaʻai

• 1/2 kīʻaha (121 gram) o nā kōmato kēnā
• 1/2 kīʻaha (130 gram) o nā pīni kuni
• 1/2 kīʻaha (103 gram) o ka palaʻai butternut
• 1/2 kīʻaha (75 gram) o ke kulina momona i kuke ʻia
• 1/4 kīʻaha (28 gram) o nā aniani keʻokeʻo diced
• 1/4 o ka pepa jalapeño

Pōʻalima

Kakahi kakahiaka: ʻoatmeal me nā hua a me nā hua maloʻo

• 1/2 mau kīʻaha (80 gram) o nā ʻoki kua hao
• 1 punetēpō (14 gram) o nā hua hemp
• 1 punetēpō (12 gram) o nā hua flax
• 2 punetēpu (20 gram) o nā cherry maloʻo

Mea ʻai māmā: nā pepa bele a me nā kāloti me ka guacamole

• 1/2 ka pepa bele, ʻokiʻoki i loko o nā ʻāpana
• 1 mau kīʻaha kāloti
• 4 punetēpu (60 gram) o guacamole

ʻO ka Lunch: ka mea kanu i hoʻomoʻa ʻia a me ka mozzarella wahī

• 1 tortilla palaoa holoʻokoʻa
• 1/2 kīʻaha (60 gram) o ka pepa ʻulaʻula i puhi ʻia
• 5 mau ʻāpana (42 gram) o zucchini kālua ʻia
• 3 auneke (84 gram) o ka mozzarella hou

Mea ʻai māmā: chia pudding with banana

• 5 auneke (170 gram) o ka chia pudding
• 1/2 o ka maiʻa i kālai ʻia

ʻO kaʻaina awakea: pasta me ka pesto, ka pī, a me ka ʻōpae

• 2 punetēpu (30 gram) o ka pesto
• 1/2 kīʻaha (42 gram) o ka palaoa holoʻokoʻa a ʻeleʻele-laiki paha
• 6 auneke (170 gram) o ka ʻōpae
• 1/2 kīʻaha (80 gram) o ka pī
• 1 punetēpuni (5 gram) o ka waiū Parmesan i kāhū ʻia

ʻO kahi papaʻai olakino a kaulike maikaʻi hiki ke ʻono a hānai hoʻi. ʻO kēia papa ʻaina hāpana he 2000-kalori ka nui o nā meaʻai me nā meaʻai holoʻokoʻa. Hoʻohui, waiwai i ka fiber, protein, huaʻai, nā mea kanu, a me nā momona momona.

Me kahi hoʻolālā liʻiliʻi a me ka hoʻomākaukau ʻana, ʻo ka loaʻa ʻana o kahi papaʻai momona hiki ke maʻalahi. Eia kekahi, hiki ke loaʻa nā mea like like i ka wā e ʻai ana i waho.

Eia naʻe, ʻoi aku ka maʻalahi o ka hana ʻana i nā koho olakino a me ka mālama ʻana i nā nui o ka hapa ke hoʻomākaukau ʻoe i kāu papaʻai ma ka home mai nā mea hou.

ʻO kahi papaʻai he 2000-calorie i loko o nā meaʻai holoʻokoʻa i mālama ʻole ʻia a waiwai i nā huaʻai, nā lau, nā protein, nā kīʻaha piha, a me nā momona momona. ʻO ka hoʻolālā a me ka hoʻomākaukau ʻana i kāu mau papa hana maʻalahi ka ʻai ʻana i kahi papaʻai olakino, kaulike.

Ke laina lalo

Kūpono kahi papaʻai 2000-calorie i nā pono o ka hapanui o nā mākua.

Eia nō naʻe, ʻokoʻa nā pono o kēlā me kēia kanaka e pili ana i kou makahiki, ke kāne, ke kaumaha, ke kiʻekiʻe, ka pae o ka hana, a me nā pahuhopu kaumaha.

E like me kēlā me kēia papaʻai olakino, pono i kahi papaʻai 2000-calorie e hoʻopili i nā meaʻai holoʻokoʻa e mālama ʻole ʻia e like me nā hua hou, protein, a me nā momona momona.

Hoʻomākaukau Meaʻai: ʻO ka moa a me nā mea kanu Veggie e kāwili ʻia