Iwe uri kukurumidza kurasikirwa mamwe mapaundi akawanda here? Zvinokonzerwa nekuderedza uremu nokukurumidza nekutevera kudya kwe-calorie yakaderera, sezvo iyi 1,200 koriori-zuva rimwe nerimwe kudya, asi iwe unofanira kuzviita zvakakwana kuva nechokwadi kuti uri kuwana zvose zvekudya zvinokosha zvaunoda.
Kutevera kudya kwekoriki yakaderera hakusi kwakaoma kana iwe ukasanganisira zvakawanda zvezvokudya-zvinodyiwa zvekudya. Chaizvoizvo, zvinotarisirwa nekuti hapana nzvimbo yezvokudya izvo zvisinganyatsogutsikana zvachose.
Saka iwe unoitei? Sarudza zvakawanda zvakaderera-koriori, yakakura fiber michero nemiriwo, zviyo zvose uye mapuroteni e-fat-fat. Pano pane mapurogiramu maviri e-calorie-per-day kuti iwe utange.
1,215 Koriori Menyu Iine Zvisiri Zvisina Mwero Zvokudya
Breakfast breakfast
- Rimwe kapu oatmeal
- Rimwe hafu yekombe isina mukaka wemafuta
- Rimwe hupuni hweuchi
- Rimwe hafu cup blueberries
- Imwe imwe kapu coffee kana tei sechinwa
Kudya
- Zvidimbu zviviri 100-muzana chingwa chakazara chezviyo, slic sliced turkey nyuchi, tomato slice, lettuce uye imwe yepuni yepuni
- Rimwe hafu yekombe yakanyura karoti
- Mvura sechinwa
Kudya
- Mafuta matatu akabikwa salmon
- Imwe kapu yehairi yebhinzi
- Saladi nekombe imwe yakasvibiswa sipinashi, shanu shriry tomato uye imwe hafu cup broccoli florets nemuchero wemuoni sekupfeka
- Mvura ine slice yemononi sechinwa
Snacks
- Mumwe apuro ane maarondi 12
- Magirazi akawanda emvura
- Rimwe kapu isina mukaka wakakora
- Rimwe hafu yekate yega yogurt neuchi imwechete yehupuni
- Imwe kapu yemaswisi.
Nutrition Information
- Nhamba yeCalories - 1,215
- Total Fat - 17.7 muzana (25 gm)
- Puroteni yose - 23 muzana (72 gramu)
- Zvose Mahydrohydrates - 59,3 muzana (185 gramu)
- Sodium - 1,402 milligrams
- Shuga - 107 gramu
- Cholesterol - 94 milligrams
- Satisfied Fat - 5.0 gramu
- Fiber - 28 gramu
1,218 Kemori YeMenu Nevasiri-Nutriti Vanopa
Breakfast breakfast
- Imwe kapu yakazara-zviyo zvezviyo zviyo
- Rimwe packet Sucralose
- Rimwe hafu yekombe isina mukaka wemafuta
- Imwe kapu 100-muzana jisi rearangi sechinwa
Kudya
- Saladi yakagadzirwa nemikombe miviri mashizha, maviri ounces albacore tuna (akaiswa mukati memvura), hafu yehafu mukate tsamisi nemashizha maviri bhariamic vhiniga sekupfeka.
- Diet soda sechinwa
Kudya
- Imwe matatu-ounce yenguruve yega
- Rimwe rakabikwa mbatata
- Rimwe kapu inokonzera asparagus
- Rimwe punipuni maorivhi omuorivhi
- Rimwe duku girasi rewaini yakachena
Snacks
- Rimwe duku pita chingwa nemaspuni maviri hummus
- Mumwe peari
- Imwe inoshumira mafuta asina mafuta, shuga-isina shuga-yakagadzirwa yogurt
- Imwe kapu yeblueberries
- Zvikamu zviviri kubva muzvitatu mukombe makatekiti nemafuta imwe chete-asina mahwanda
- Magirazi akawanda emvura nezvimedu zvemononi kana lime
Nutrition Information
- Nhamba yeCalori - 1,218
- Total Fat - 14,6 muzana (20 gramu)
- Puroteni yose - 22,6 muzana (70 gramu)
- Zvose Mahydrohydrates - 56,8 muzana (176 gm)
- Sodium - 1,615 milligrams
- Shuga - 86 gramu
- Cholesterol - 116 milligrams
- Satisfied Fat - 5.0 gramu
- Fiber - 24 gramu
Chikamu uye kushumira mashoma chinhu chinokosha pakugadzirisa kudya, saka iwe uchada sarudzo yakanaka yekuyera makapu uye zviyero zvekuyera, pamwe nechiyero chekicheni kusvikira iwe uchizoshandiswa kuenzanisa maitiro ako ekushandira.
Kana izvi zvirongwa zvekudya zvisingakodzeri zvinodiwa zvekoriori, isu tinewo menus for 1 500 calorie-per-day uye 1,700 calori-per-zuva kudya.
Ndapota cherechedzai: usati watanga kudya kwekoriki, unofanira kuona chiremba wako.