Ukudla okunomsoco nokulinganisela kwesifo sikashukela
Uma unesifo sikashukela, ithimba lakho lezokwelapha lizoncoma ukudla njengengxenye yesicwangciso sakho sokwelashwa. Bazocabangela isisindo sakho, ukuphakama, iminyaka, izinga lomsebenzi, ezinye izingcindezi zokuxilonga, kanye nesidingo sokulahlekelwa kwesisindo uma ubala izidingo zakho zansuku zonke zekhalori. Chofoza ezingeni lakho elilindelekile lekhalori elingezansi ukuze uthole imibono yokuhlela ukudla okulinganisela kahle izidingo zakho.
Noma, funda kabanzi mayelana nokuhlelwa kokudla kwesifo sikashukela.
Isampula 1200-I-Calorie Meal Plan Izwi lokuqapha: ukudla okuyishumi nesishiyagalolunye sikashukela ekudleni akuyona yonke umuntu onesifo sikashukela. Kwabaningi, leli zinga lekhalori lingase linganikeli ama-carbohydrate ananele emithonjeni yemithi yokubonga noma ukuvimbela i-hypoglycemia. Kodwa-ke, ama-calories angu-1200 azohlangana nezidingo zamandla zabanye abantu abanesifo sikashukela (mhlawumbe uma unesisindo esincane nesisindo, uneminyaka engaphezu kwengu-65, futhi / noma ngaphansi).
Isampula 1400-I-Calorie Meal Plan Uma uthola i-prescription evela eqenjini lakho lezokwelapha ngokudla kokudla kwesifo sikashukela sika-1400, uzothola imibono lapha. Imithombo yamaprotheni ephansi kakhulu kanye nokupheka okunambitheka kakhulu kwamafutha kuyisisekelo salolu hlelo lokudla lwesifo sikashukela sika-1400-khalori.
Isampula se-1600-Calorie Dial Plan Ukudla Uma ithimba lakho lezokwelapha likucele ukuthi ulandele uhlelo lokudla lwesifo sikashukela se-1600-Calorie, nansi eminye imibono kuwe. Kukhona ukudla oku-3 nokuhlwa kusihlwa kuyimifino ehlwabusayo yesikhwama sasekuseni se-Florentine nesaladi isobhoji.
Isampula 1800-Calorie Diabetes Meal Plan Zonke izici ze-metabolic ezicatshangwayo, i-1800-calorie ye-diabetes yokudla iphela ngokufanelekile kubantu abaningi abanesifo sikashukela. Uma ithimba lakho lezokwelapha likuncoma lokhu, ke lapha kukhona imibono yokudala eyofanelana nemithi yakho kadokotela ngaphandle kokubopha inhlanzi yakho.
Kuhlanganisiwe kuyinto yami yokupheka isaladi eyintandokazi ephelele usebenzisa utamatisi, ummbila kanye ne-avocado.
Isampula se-2000-Calorie Diabetes Meal Plan Zama lepulani lokudla lwesampula uma uhlelo lwakho lokwelapha lwesifo sikashukela luhlanganisa umuthi wokudla we-calorie ka-2000. Faka ama-pancake (i-low-carb) ama-pancake, i-tuna ne-walnut isaladi, ne-Thai Curry Chicken.
Isampula 2200-I-Calorie Meal Plan Lolu hlelo lokudla lwesifo sikashukela sika-2200-ikhalenda lugxile ezihlukahlukene zokudla ezihlwabusayo kodwa eziphezulu (ukukusiza uzizwe ugcwalisiwe futhi ukusiza ukuphatha amazinga okushukela egazini lakho). Qaphela ukusetshenziswa kwe-fibre ephezulu e-fibre egcwele njenge-oatmeal, i-shredded-ukolweni, u-toast ogcwele ukolweni kanye nama-crackers, kanye nezithelo eziluhlaza nemifino.
Isampula se-2400-I-Calorie Meal Plan Leli phunga lamasiko amaningi elinamakhompi angu-2400-khalori elinokudla okuMelika, Mexican, isiNtaliyane nesiFulentshi. Iqiniso liyatshelwa: Empeleni lithengisa ngaphansi, ngamakolori angu-2390 (ama-52% ukusuka ku-carbohydrate no-29% kusuka kumafutha) - yi-10 kilojoule ukuze ugcine!