Ukuba ukhe wajonga iinyani zesondlo kwinto yokutya okanye yesiselo oza kuyonwabela, sele uqaphele ukuba ileyibheli ithi, 'ii-calories ezingama-2 000 ngosuku zisetyenziselwa ukucebisa ngesondlo ngokubanzi.' Kulula ukutolika esi sivakalisi njengentsingiselo, 'Ingcebiso yethu ngokubanzi kukutya iikhalori ezingama-2 000 ngosuku,' kodwa kunjalo hayi Ngokwenyani iingcebiso zeengcali, ngokwe-Sue Heikkinen, ugqirha wezidlo obhalisiweyo we-app yokulandela umkhondo wesondlo, MyNetDiary .
'Eli nani lingqukuva lilula likunika isakhelo sokubona ukuba ukutya okutyiwa kukutya okutyiwa kukutya okanye kukutya kangakanani,' utshilo uHeikkinen kudliwanondlebe Ukucocwa . 'Nangona kunjalo, eli xabiso kungenzeka ukuba alibonisi iimfuno zakho zekhalori, kwaye kwakungazange kwenziwe njalo.' Kulungile-uLawulo lwezoKutya kunye noLawulo lweziyobisi, olujongana neelebheli, kunjalo hayi ndikuxelela ukuba utye amawaka amabini eekhalori ngosuku.
xa ndisela i-tequila
'Iimfuno zakho zekhalori zixhomekeke kubudala, isini, ukuphakama, ubunzima, kunye nenqanaba lomsebenzi, oqhelekileyo ophakathi kwe-1,600 kunye ne-2,400 yeekhalori zabafazi abadala kunye ne-2,000 ukuya kwi-3,000 yeekhalori ngemini yamadoda amadala, utshilo uHeikkinen. 'Yiyo loo nto ingenakwenzeka ukuba ixabiso elinye libonakalise iimfuno zomntu wonke!'
Kuza kwenzeka ntoni ukuba wonke umntu angatya iikhalori ezingama-2 000 ngosuku
Ke, kuthekani ukuba wena yenza yitya kanye le nto iikhalori yinke imihla? Ngokwenene unokufumana ubunzima ngokukhawuleza, kuxhomekeke kubungakanani bakho. 'Ukuba ungumfazi ongasebenziyo oneminyaka engama-55, ukutya iikhalori ezingama-2 000 mihla le kuya kuhlala kukhokelela ekuzuzeni ubunzima, ngenxa yokuba iimfuno zakho zikufutshane neekhalori ezili-1,600, utshilo uHeikkinen. Ayizukuba njalo kumntu omkhulu kakhulu, omncinci, okanye osebenzayo, nangona kunjalo. 'Kwelinye icala, ukuba uyindoda eneminyaka engama-25 ubudala, ii-calories ezingama-2000 zinokuziva ngathi zilambile, ngenxa yokuba iimfuno zakho zisondele kwi-3,000 calories,' ucacisile.
indlela yokukhawulezisa ngokukhawuleza inyama yenkomo
Amanani akwiilebhile anokwenza ukuba kube nzima ukufumanisa ukuba ngaba ukutya okutyayo, ewe, kuyanelisa na ubuncinci beemfuno zemihla ngemihla zomzimba wakho ezifunekayo kwiprotheyini, ifayibha, iikhabhohayidrethi, kunye nezinye izondlo. Ukongeza kwisiphithiphithi, Ipesenti yeXabiso lemihla ngemihla kwiilebheli zokutya zezinye izondlo, ezinje ngamafutha kunye nefayibha, isekwe kwisalathiso sokutya sekhalori ezingama-2,000. Ukuba iinjongo zakho zekhalori zii-1,600 kuphela zeekhalori, ukutya kuya kubonelela ngepesenti ephezulu yethagethi yakho yemihla ngemihla kunaleyo iboniswe kwileyibhile, utshilo uHeikkinen.
Ukuba onke la manani ayamangalisa, ungakhathazeki. Unokufumana uqikelelo lwekhalori olusisiseko kwizibonelelo ezinje Khetha iMyPlate.gov kunye nokulandela umkhondo ii -apps ezinje ngeMyNetDiary, eziza kubala ikhalori kunye neenjongo zezondlo ngokusekwe kubudala bakho, isini, ukuphakama, ubunzima ngoku, inqanaba lomsebenzi, kunye neenjongo zobunzima, utshilo uHeikkinen. Eyona nto ibalulekileyo, kungcono ukuba ujonge kwindlela yokutya oziva ulungile kwaye usebenza kakuhle ngokusekwe kwindlela yakho yokuphila kunye nohlobo lomzimba.
