A-2000-Kalori Meaʻai: Lisi Meaʻai ma Fuafua Meaʻai

Anotusi

• Aisea e masani ai ona manatu ai le 2000 kaloli i tulaga masani
• Aisea e eseese ai manaʻoga ole kalori
• Mafai e le 2000-kalori taumafataga fesoasoani fesoasoani pa'ū?
• Meaʻai e 'aʻai
• Meaʻai e 'alofia
• Fuafua taumafataga fuafuaga
• Aso Gafua
• Aso Lua
• Aso Lulu
• Aso Tofi
• Aso Faralie
• Le pito i lalo
• Meaʻai sauniuni: moa ma fualaʻau faʻafefiloi ma palu

2,000-kalori taumafataga e manatu masani mo le tele o tagata matutua, aua o lenei numera e manatu lava e faʻamalieina le tele o tagata o malosi ma meaʻai manaʻomia.

O lenei tusitusiga o loʻo taʻuina atu ai ia te oe mea uma e te manaʻomia e iloa e uiga ile 2,000-kalori taumafataga, e aofia ai meaʻai e tuʻuina ma aloese, faʻapea foʻi ma se faʻataʻitaʻiga o taumafataga.

Aisea e masani ai ona manatu ai le 2000 kaloli i tulaga masani

E ui lava e eseese mea e manaʻomia e tagata taʻitasi, e tusa ma le 2000 kaloli e masani ona manatu i ai e masani.

O lenei numera e faʻavae i luga o le taumatega meaʻai manaʻomia o le tele o tagata matutua ma faʻaaoga mo taumafataga-fuafuaga faʻamoemoe e tusa ai ma le 2015-2020 Meaʻai Taʻiala ().

I se faʻaopopoga, ua faʻaaogaina o se faʻailoga e fausia ai fautuaga i luga o igoa paleni ().

O le mea moni, o faʻailoga fualaʻau uma o loʻo iai le faʻamatalaga: "O pasene o aso taʻitasi o loʻo faʻataua i luga o le taumafataga e 2000-kalori. O au Daily Values ​​atonu e maualuga pe paʻu fuafua i ou calorie manaʻoga "().

Ona o nei aoga i aso taʻitasi, e mafai ai e tagata faʻatau ona faʻatusatusa, mo se faʻataʻitaʻiga, aofaiga o le sodium ma gaʻo totoa i totonu o meaʻai e tuʻuina atu i le maualuga o loʻo fautuaina i aso uma.

Aisea e eseese ai manaʻoga ole kalori

O calories e sapalai i lou tino le malosi e manaʻomia e tausi ai le ola ().

Aua e eseese tino ma soifuaga o tagata uma, e eseʻese manaʻoga o kalori.

Faʻamoemoeina i le tulaga o gaioiga, e faʻatatauina e matutua fafine manaʻomia 1,600-2,400 kalori i le aso, faʻatusatusa i le 2000-3,000 kalori mo tagata matutua tane ().

Ae ui i lea, o kalori e manaʻomia tele le fesuisuiai, ma nisi tagata e manaʻomia sili atu pe itiiti ifo ma le 2,000 kaloli i le aso.

I se faʻaopopoga, tagata taʻitoʻatasi o loʻo i vaitaimi o tuputupu aʻe, e pei o fafine maʻitaga ma talavou, e masani ona manaʻomia sili atu nai lo le masani 2,000 kaloli i le aso.

A tele le aofaʻi o kalori e te susunuina nai lo le aofaʻi e te faʻaaogaina, e tupu se paʻu kalori, ono mafua ai le paʻu o le pauna.

I se isi itu, oe ono maua le mamafa pe a e faʻaalu sili atu kalori nai lo oe mumu. Ole tausiga o le mamafa e tupu peʻa tutusa uma numera.

O le mea lea, faʻamoemoe i lau mamafa sini ma gaioiga tulaga, o le aofaʻi talafeagai o kalori e tatau ona e faʻaumatia eseese.

Ole averesi a tagata matutua e manaʻomia le tusa ma le 2000 kalori ile aso. E ui i lea, o faʻatonuga o kalori a le tagata e faʻamoemoeina i le tele o mea, pei o lou lapoʻa, itupa, tulaga faʻamalositino, mamafa sini, ma le soifua maloloina atoa.

Mafai e le 2000-kalori taumafataga fesoasoani fesoasoani pa'ū?

A maeʻa se taumafataga e 2000-kalori e mafai ona fesoasoani i nisi tagata e faʻaalu le pauna. O lona aoga mo lenei faamoemoe faʻamoemoe i lou tausaga, itupa, maualuga, mamafa, gaoioiga tulaga, ma mamafa leiloa sini.

E taua le maitauina o le paʻu pauna e sili atu ona faigata nai lo le faʻaititia o lau kalori taumafa. O isi mea e afaina ai le paʻu o le pauna e aofia ai lou siʻosiʻomaga, sosaiete faʻafitauli, ma e oʻo lava i lou manava siama (,).

Na fai mai, o le faʻatapulaʻaina o kalori o se tasi lea o autu autu i le puipuia o le puta tele ma le puleaina (,).

Mo se faʻataʻitaʻiga, afai e te faʻaititia au kalori i aso uma mai le 2,500 i le 2000, e tatau ona e leiloa le 1 pauna (0.45 kg) i le 1 vaiaso, ona o le 3,500 kalori (500 kalama na sefeina i luga atu o le 7 aso) o le aofaʻi lata mai lea o kalori i le 1 pauna o le tino gaʻo (,).

I leisi itu, o le 2,000-kalori taumafataga o le a sili atu nai lo le kalori manaʻoga o nisi tagata, ono mafua ai i le mamafa maua.

E ui lava o taumafataga e 2000 kalama e iai le avanoa e fesoasoani ai i le paʻu o le pauna, ae e taua le fetuʻunaʻi o au meaʻai i ou manaʻoga taʻitasi, ona e fesuisuiai le manaʻoga o le kalori i le tele o itu.

Meaʻai e 'aʻai

O se paleni paleni, soifua maloloina soifua maloloina aofia ai le tele o atoa, unprocessed meaai.

O fea e sau ai au kalori e tutusa lona taua ma le aofai o kalori e te faʻaaogaina.

E ui e taua le mautinoa o oe o loʻo lava maua kalisi, porotini, ma gaʻo, o le taulaʻi i meaʻai nai lo macronutrients atonu e sili atu fesoasoani e fausia ai se soifua maloloina meaai ().

I taumafataga taʻitasi, e tatau ona e taulaʻi i le maualuga-lelei polotini ma alava-mauʻoa meaʻai, pei o fualaʻau, fualaʻau, ma fatu atoa.

E ui e mafai ona faʻananau i nisi taimi, o lau taumafataga tatau tatau ona aofia ai ituaiga o meaʻai:

• Fatu atoa: araisa enaena, oats, bulgur, quinoa, farro, millet, ma isi
• Fualaʻau: fualaʻau, pīsi, apu, pea, meleni, faʻi, vine, ma isi.
• Leai-starchy fualaʻau: kale, spinach, peppers, zucchini, broccoli, bok choy, Swiss chard, tamato, cauliflower, ma isi.
• Fualaʻau fualaʻau: squash butternut, pateta suamalie, squash o le taumalulu, pateta, pi, pisine, ma isi.
• Meaʻai susu: faaitiitia poʻo tumu-gaʻo yogurt manino, kefir, ma tumu-gaʻo sisi.
• Aano o manufasi: pipi, moa, povi, tamai mamoe, bison, veal, ma isi.
• Nati, nati fasi, ma fatu: almonds, cashews, macadamia nati, hazelnuts, sunflower fatu, pine pinia, ma natural nut nati
• Iʻa ma figota o le sami: tuna, samani, halibut, scallops, mussels, clams, shrimp, etc.
• Legume: tamai moa, pi uliuli, pi cannellini, fatu fatu, lentil, ma isi.
• Fuamoa: O fuamoa, fuamoa atoa e sili ona maloloina ma sili ai le paleni o meaʻai
• Laʻau-faʻavae porotini: tofu, edamame, tempe, seitan, polotini-faʻavae polotini pauta, ma isi
• Gaʻo maloloina: avoka, suauʻu popo, avoka suauʻu, suauʻu olive, ma isi
• Mea manogi: Sina, turmeric, pepa uliuli, mumu pepa, paprika, kinamoni, nutmeg, ma isi
• Laʻau: pasili, basil, aneto, cilantro, oregano, rosemary, tarragon, ma isi
• Mea inu leai se kalori: kofe uli, ti, vai feilafi, ma isi.

Suʻesuʻega fautua mai o le faʻaopopoina o se polotini i meaʻai ma meaai mama e mafai ona fesoasoani e faʻalauiloa lagona o le tumu ma fesoasoani i le paʻu pauna ma le tausiga (,,).

E le gata i lea, o le vaʻavaʻaia o lau meaʻai o loʻo inuina ma filifilia filifiliga saʻo o kalapu e mafai ona fesoasoani i le faʻamamaina o le mamafa.

E taua le 'ai o ituaiga eseese, meaʻai e leʻi faʻataʻitaʻia - e le gata e faʻamalieina ai ou manaʻoga taumafa ae ia ausia ma faʻatumauina le maloloina maloloina ma faʻamalosia le soifua maloloina sili ona lelei.

O se paleni paleni ma maloloina meaʻai e tatau ona aofia ai le tele o meaʻai atoa, e leʻi faʻatautaia, e aofia ai le tele o fualaʻau, fualaʻau, paʻu porotini, legume, fatu atoa, ma gaʻo maloloina.

Meaʻai e 'alofia

E sili le aloese mai meaʻai e maua ai sina meaʻai leai se aoga - e taʻua foʻi ole "kalori e leai se mea." Nei o meaʻai masani e tele i kalori ma faʻaopopo suka ae maualalo meaʻai ().

Lenei o le lisi o meaʻai e 'alofia pe faʻatapulaʻaina i soʻo se soifua maloloina soifua maloloina, tusa lava pe o le a lau kalori manaʻoga:

• Faʻaopopo suka: agave, tao tao, aisa kulimi, lole, ma isi mea - faʻatapulaʻa suka faʻaopoopo i lalo ifo o le 5-10% o lau aofaʻi o kalori ()
• Meaai vave: Falani falai, vevela taʻifau, pizza, moa moa, ma isi.
• Faʻagasologa ma faʻamamaina fafie: ato, falaoa paʻepaʻe, masi, kuki, chips, sitiali suka, pasta boxed, ma isi.
• Meaʻai falai: Falani falai, falai moa, Donuts, chips potato, iʻa ma chips, ma isi
• Sosa ma suka-faʻamalieina vai inu: taʻaloga taʻaloga, sua suamalie, sosi, paʻu fualaʻau, lauti suamalie ma inu kofe, ma isi.
• Meaʻai ma meaʻai maualalo-gaʻo: meaai aisa kulimi, meaai mama pusaaai, taumafataga afifi ma 'aisa malo, ma suamalie suamalie, pei o Sweet n' Low, ma isi

E ui o le tele o au taumafataga e tatau ona aofia ai le atoa, meaʻai e leʻi faʻagaioia, e le afaina le faʻamalosi i le laʻititi maloloina meaʻai i lea taimi ma lea taimi.

Ae ui i lea, o le 'ai e le aunoa i meaʻai i luga o lenei lisi e ono le gata ina afaina ai lou soifua maloloina ae faʻatuai ai foʻi pe faʻalavelaveina ai le paʻu o le pauna pe faʻalavelave ai foʻi i lau tausiga o le mamafa.

E sili atu le aloese pe faʻatapulaʻaina meaʻai e leai se aoga tele o meaʻai, pei o falai meaʻai, kalala ua faʻamamaina, ma meaʻai mama male inu.

Fuafua taumafataga fuafuaga

Lenei o se soifua maloloina 5-aso faʻataʻitaʻiga taumafataga fuafuaga ma tusa ma le 2000 kalori i le aso.

Taitasi taumafataga aofia ai le tusa ma le 500 kalori ma meaai mama uma e uiga i 250 kaloli ().

Aso Gafua

Taeao: omelet fualaʻau

• 2 fuamoa
• 1 ipu (20 kalama) o spinach
• 1/4 ipu (24 kalama) o pulouaitu
• 1/4 ipu (23 kalama) o broccoli
• 1 ipu (205 kalama) o le pateta suamalie
• 1 sipuni (15 ml) o le suauʻu olive

Meaʻai mama: apu ma le pata pinati

• 1 apu feololo
• 2 sipuni (32 kalama) o pata pinati

Meaʻai o le aoauli: Metitirani tuna pita taga

• 1 atoa-saito pita
• 5 aunese (140 kalama) o tuna tuuapa
• tipi mumu aniani ma seleri
• 1/4 avoka
• 1 sipuni (9 kalama) o sisi sisi ua malepe

Meaʻai mama: sisi ma vine

• 2 aunese (56 kalama) o sisi sisi
• 1 ipu (92 kalama) o vine

Taumafataga o le afiafi: samani ma veggies ma vao vao

• 5 aunese (140 kalama) o le salmon vela
• 2 sipuni (30 ml) o le suauʻu olive
• 1/2 ipu (82 kalama) o vela araisa vao
• 1 ipu (180 kalama) o le asparagus vela
• 1 ipu (100 kalama) o le fualaʻelu isalaelu

Aso Lua

Taeao: nut pata ma faʻi fai

• 2 fasi fasi fualaʻau atoa
• 2 sipuni (32 kalama) o le pata almond
• 1 faʻi fasi
• kinamoni e sausau i luga

Meaai mama: mana lamolemole

• 3/4 ipu (180 ml) o susu e leʻi susu, e leʻo susu
• 1 ipu (20 kalama) o spinach
• 1 scoop (42 kalama) o laʻau-faʻavae polotini pauta
• 1 ipu (123 kalama) o lanumoana lanumoana
• 1 sipuni (14 kalama) o fatu hemp

Meaʻai i le aoauli: salati avoka-tuna

• 1/2 avoka
• 5 aunese (140 kalama) o tuna tuuapa
• 1/2 ipu (75 kalama) o tamato tamato
• 2 ipu (100-140 kalama) o greens fefiloi

Taumafataga o le aoauli: black bean ma sweet potato burrito

• 1 atoa le satia totila
• 1/4 ipu (41 kalama) o kuka araisaisa
• 1/2 ipu (102 kalama) o kuka kelala vela
• 1/4 ipu (50 kalama) o pi uliuli
• 2 sipuni (30 kalama) o salsa

Meaʻai mama: fualaʻau ma hummus

• fou karoti ma seleri laau
• 2 sipuni (30 kalama) o hummus
• 1/2 falaoa atoa-saito pita

Taumafataga i le afiafi: moa ma moa fafaga

• 5 aunese (140 kalama) o le moa
• 2 ipu (176 kalama) o broccoli
• 1/2 ipu (82 kalama) o kuka enaisa araisa
• kaliki fou ma ginger
• 1 sipuni (15 ml) o soya sosi

Aso Lulu

Taeao: berry yogurt parfait

• 7 aunese (200 kalama) o yogurt faigofie a Eleni
• 1/2 ipu (74 kalama) o fou blueberry
• 1/2 ipu (76 kalama) o fasi strawberry
• 1/4 ipu (30 kalama) o granola

Meaʻai mama: faʻi ma pata almond

• 1 faʻi
• 1 1/2 sipuni (24 kalama) o le pata almond

Taumafataga o le aoauli: pinati pi ma tofu ma pi

• 3/4 ipu (132 kalama) o vela araisa
• 5 aunese (141 kalama) o tofu
• 1/2 ipu (125 kalama) o pi
• 1 sipuni (16 kalama) o pata pinati suamalie
• 2 sipuni (10 kalama) o tamari poʻo soy sosi
• 1/2 sipuni ti (2 kalama) o Sriracha
• 2 sipuni (14 kalama) o le meli
• sua o le 1/2 lime

Meaai mama: pa polotini

• Vaʻai mo faʻamau e aofia ai 200-250 kalori ma le itiiti ifo i le 12 kalama o suka ma a itiiti mai 5 kalama o alava.

Taumafataga o le afiafi: iʻa tacos

• 3 saga totila
• 6 aunese (170 kalama) o le cod cod
• 1/2 avoka
• 2 sipuni (34 kalama) o le pico de gallo

Aso Tofi

Taeao: avocado toast ma le fuamoa

• 1/2 avoka
• 2 fasi lapisi-faʻapaʻu areto
• 1 sipuni (15 ml) o le suauʻu olive
• 1 fuamoa

Meaai mama: Greek yogurt ma strawberries

• 7 aunese (200 kalama) o yogurt faigofie a Eleni
• 3/4 ipu (125 kalama) o fasi strawberry

Meaʻai o le aoauli: quinoa ma paluga fualaʻau ma moa tunu

• 1/2 ipu (93 kalama) o le kukaina quinoa
• 5 aunese (142 kalama) o le moa tunu
• 1 sipuni (15 ml) o le suauʻu olive
• 1 ipu (180 kalama) o fualaʻau fefiloi, lē-starchy

Meaʻai mama: sukalati pogisa ma sekati

• 2 sikuea (21 kalama) o sukalati pouliuli
• 15–20 sekati

Taumafataga i le afiafi: vegetarian chili

• 1/2 ipu (121 kalama) o tamato tuuapa, tuʻimomomo
• 1/2 ipu (130 kalama) o fatu pi
• 1/2 ipu (103 kalama) o le butashut squash
• 1/2 ipu (75 kalama) o sana vela suamalie
• 1/4 ipu (28 kalama) o aniani papaʻe aniani
• 1/4 o le jalapeño pepa

Aso Faralie

Taeao: oatmeal ma fatu ma fualaʻau mamago

• 1/2 ipu (80 kalama) o uamea tipiina oats
• 1 sipuni (14 kalama) o fatu hemp
• 1 sipuni (12 kalama) o fatu lino
• 2 sipuni (20 kalama) o cheries mago

Meaʻai mama: logo pepa ma kāloti ma le guacamole

• 1/2 pepa logo, tipi i fasi pepa
• 1 ipu o karoti
• 4 sipuni (60 kalama) o guacamole

Meaʻai o le aoauli: afifi fualaʻau ma mozzarella afifi

• 1 atoa le satia totila
• 1/2 ipu (60 kalama) o gaʻo mumu pepa
• 5 fasi (42 kalama) o gaoa zucchini
• 3 aunese (84 kalama) o le fou mozzarella

Meaʻai mama: chia pudding with banana

• 5 aunese (170 kalama) o le chia pudding
• 1/2 o le faʻi na fasi

Taumafataga i le afiafi: pasta ma pesto, pi, ma shrimp

• 2 sipuni (30 kalama) o pesto
• 1/2 ipu (42 kalama) o le sene atoa po o le enaena-araisa pene
• 6 aunese (170 kalama) o ulavalu
• 1/2 ipu (80 kalama) o pi
• 1 sipuni (5 kalama) o sisi sisi Parmesan

O le soifua maloloina ma paleni paleni meaʻai e mafai ona suamalie ma fafagaina. Lenei 2000-kalori kalori faʻataʻitaʻiga lisi aofia ai taumafataga ma atoa, unprocessed meaai. Ma le isi, e mauoa i le alava, porotini, fualaʻau, fualaʻau, ma gaʻo maloloina.

Faʻatasi ai ma sina fuafuaga ma sauniuniga, o le mauaina o se mea lelei taumafa e mafai ona faigofie. E le gata i lea, e mafai foi ona maua ni meaʻai tali tutusa pe a fai le 'aiga i fafo.

E ui i lea, e masani lava ona faigofie le faia o filifiliga maloloina ma faʻatonutonu vaega lapoʻa pe a sauni au meaʻai i le fale mai mea fou.

O se taumafataga e 2000-kalori e tatau ona aofia ai meaʻai e leʻi faʻatautaia ma ia mauoa i fualaʻau, fualaʻau, polotini, fatu atoa, ma gaʻo maloloina. Fuafua ma sauniuni au taumafataga e faʻafaigofie ai ona 'ai se soifua maloloina, paleni meaai.

Le pito i lalo

O le 2,000-kalori taumafataga e faʻamalieina ai manaʻoga o le tele o tagata matutua.

Pea, tagata lava manaʻoga eseese e faʻalagolago i lou matua, itupa, mamafa, maualuga, gaioiga tulaga, ma mamafa sini.

Faʻapea foi ma soʻo se meaʻai maloloina, o se taumafataga e 2000-kalori e tatau ona aofia ai meaʻai atoatoa, e leʻi faʻatautaia e pei o fualaʻau fou, polotini, ma gaʻo maloloina.

Meaʻai sauniuni: moa ma fualaʻau faʻafefiloi ma palu