Kev Noj Mov 2,000-Calorie: Cov Ntawv Teev Khoom Noj thiab Khoom Noj Noj Haus

Zoo Siab

• Vim li cas 2,000 calories yog feem ntau suav tias yog tus qauv
• Vim li cas calorie xav tau txawv
• Cov khoom noj muaj rog 2000-calories tuaj yeem pab kom poob phaus?
• Cov khoom noj tau noj
• Cov khoom noj kom tsis txhob pom
• Qauv npaj zaub mov noj
• Hnub Monday
• Hnub Tuesday
• Hnub Wednesday
• Hnub Thursday
• Hnub Friday
• Hauv qab kab
• Pluas Noj Prep: Nqaij Qaib thiab Veggie Mix thiab Match

2,000-calories rau cov pluas noj yog suav tias yog cov qauv rau cov neeg laus feem ntau, vim tias cov lej no tau pom tias zoo txaus kom tau raws li cov neeg feem coob lub zog thiab kev xav tau zoo.

Kab lus no qhia rau koj txhua yam koj xav paub txog cov khoom noj muaj txog 2,000 calories, nrog rau cov zaub mov kom suav nrog thiab zam, nrog rau daim phiaj qauv zaub mov noj.

Vim li cas 2,000 calories yog feem ntau suav tias yog tus qauv

Txawm hais tias kev noj zaub mov zoo txawv raws tus neeg, 2,000 calories yog ib txwm suav tias yog qauv.

Tus lej no yog xam raws li cov kev xav noj haus ntawm cov neeg laus feem ntau thiab siv rau phiaj xwm kev npaj pluas noj raws li 2015–2020 Kev Qhia Txog Kev Noj haus ().

Txuas ntxiv, nws tau siv los ua qauv ntsuas los tsim cov lus pom zoo ntawm cov ntawv cim khoom noj ().

Qhov tseeb, txhua daim paib zaub mov muaj cov kab lus: “Feem Ntau Qhov Muaj nuj nqis Txhua hnub yog ua los ntawm kev noj zaub mov 2,000 calories ntau. Koj Qhov Kev Siv Nyiaj Txhua Hnub tej zaum yuav siab dua lossis qis dua nyob ntawm koj cov khoom siv roj calorie "().

Vim tias cov nqi niaj hnub no, cov neeg siv khoom siv tuaj yeem sib piv, piv txwv li cov ntsev ntawm cov ntsev thiab roj ntau ntau hauv cov zaub mov kom ntau tshaj qhov tau pom zoo txhua hnub.

Vim li cas calorie xav tau txawv

Cov calories ua rau koj lub cev nrog lub zog uas nws xav tau los txhawb nqa lub neej ().

Vim tias txhua tus neeg lub cev thiab kev ua neej sib txawv, tib neeg nyias muaj nyias cov kev xav tau sib txawv.

Raws li qib kev ua haujlwm, nws tau kwv yees tias cov poj niam laus neeg yuav tsum tau 1,600-2,400 calories ib hnub, piv nrog 2,000–3,000 calories rau cov txiv neej laus ().

Txawm li cas los xij, cov kev xav tau ntawm calories ntau sib txawv, nrog qee tus neeg xav tau ntau dua lossis tsawg dua 2,000 calories ib hnub.

Txuas ntxiv, cov tib neeg uas nyob rau lub sijhawm loj hlob, xws li cov poj niam cev xeeb tub thiab cov hluas, feem ntau xav tau ntau dua li cov qauv ntawm 2,000 calories ib hnub.

Thaum tus naj npawb ntawm cov calories koj hlawv yog ntau dua li tus naj npawb koj noj, lub cev rog tsis txaus tshwm sim, uas ua rau poob phaus.

Hloov pauv, koj tuaj yeem nce phaus thaum koj haus ntau calories ntau dua li koj hlawv. Lub luj xyuas yuav tshwm sim thaum ob tus lej sib npaug.

Yog li ntawd, nyob ntawm koj qhov hnyav lub hom phiaj thiab qib kev ua si, tus naj npawb tsim nyog ntawm cov calories uas koj yuav tsum tau haus sib txawv.

Qhov nruab nrab ntawm cov neeg laus xav tau kwv yees li 2,000 calories tauj ib hnub. Txawm li cas los xij, cov lus qhia ntawm lub zog kom ib leeg muaj raws ntau yam, xws li koj qhov loj me, tub los ntxhais, qib kev tawm dag zog, lub hom phiaj hnyav, thiab kev noj qab haus huv tag nrho.

Cov khoom noj muaj rog 2000-calories tuaj yeem pab kom poob phaus?

Ua raws li kev noj haus 2,000-calories yuav pab rau qee cov neeg poob ceeb thawj. Nws cov txiaj ntsig rau lub hom phiaj no yog nyob ntawm koj lub hnub nyoog, poj niam txiv neej, qhov siab, qhov hnyav, qib kev ua si, thiab lub hom phiaj poob phaus.

Nws yog ib qho tseem ceeb kom nco ntsoov tias kev poob phaus yog qhov nyuaj dua li tsuas yog txo koj cov calorie kom tsawg. Lwm yam ua rau poob phaus suav nrog koj ib puag ncig, kev noj kev haus, thiab txawm tias koj lub plab cov kab mob plab (,).

Ntawd tau hais tias, kev txwv tsis pub muaj calorie yog ib lub hom phiaj tseem ceeb hauv kev tiv thaiv kev rog thiab kev tswj hwm (,).

Piv txwv li, yog tias koj txo koj cov calories kom tsawg los ntawm 2,500 mus rau 2,000, koj yuav tsum poob 1 phaus (0.45 kg) hauv 1 lub lis piam, xws li 3,500 calories (500 calories tseg nyob rau 7 hnub) yog kwv yees kwv yees hauv calories hauv 1 phaus ntawm lub cev rog (,).

Ntawm qhov tod tes, kev noj zaub mov 2,000-calories yuav tshaj qhov xav tau ntawm cov neeg calorie, uas yuav ua rau nce phaus ntxiv.

Txawm hais tias 2,000-calories kom muaj zaub mov noj muaj lub peev xwm pab kom poob phaus, nws yog ib qho tseem ceeb kom haum rau koj cov kev xav tau ntawm koj tus kheej, vim tias kev xav kom muaj calorie txawv raws ntau yam.

Cov khoom noj tau noj

Kev noj zaub mov zoo rau lub cev, kev noj zaub mov zoo nrog rau tag nrho cov zaub mov uas tsis tau ua tiav.

Koj cov calories ntau los qhov twg los nws tsuas yog ib qhov tseem ceeb npaum li koj cov calories koj noj.

Thaum nws tseem ceeb heev kom ntseeg tau tias koj tau txais carbs txaus, protein, thiab rog, kev saib xyuas rau cov khoom noj uas tsis yog macronutrients yuav pab tau tsim kev noj zaub mov zoo ().

Hauv txhua pluas noj, koj yuav tsum tsom rau cov zaub mov muaj protein thiab fiber ntau zoo, xws li txiv hmab txiv ntoo, zaub, thiab nplej.

Thaum koj tuaj yeem ua raws sijhawm, koj cov zaub mov yuav tsum yog cov zaub mov hauv qab no:

• Cov tseem nplej: xim av nplej, oats, bulgur, quinoa, farro, millet, thiab lwm yam.
• Txiv Hmab Txiv Ntoo: txiv hmab txiv ntoo, txiv duaj, txiv apples, pears, dib liab, tsawb, txiv quav ntswv nyoos, thiab lwm yam.
• Cov zaub uas tsis muaj hmoov nplej: kale, spinach, kua txob, zucchini, zaub cob pob, bok choy, Swiss chard, txiv lws suav, zaub paj, thiab lwm yam.
• Zaub txhuv nplej siab: butternut squash, qos yaj ywm qab zib, taub dag rau lub caij ntuj no, qos yaj ywm, taum paj, cov nroj tsuag, thiab lwm yam.
• Khoom noj siv mis: txo los sis tag nrho cov rog lub yogurt, kefir, thiab tag nrho cov roj rog uas yog rog.
• Cov nqaij ntshiv: qaib cov txwv, nqaij qaib, nqaij nyuj, nqaij yaj, nqaij nyuj, nqaij menyuam nyuj, thiab lwm yam.
• Cov txiv ntoo, cov txiv ntoo sib txuas, thiab cov noob: almonds, cashews, macadamia ceev, hazelnuts, noob paj noob hlis, ntoo thuv, thiab cov txiv ntoo ntuj butters
• Ntses thiab nqaij ntses nyoo: tuna, salmon, halibut, scallops, qwj nplais, clams, cws, thiab lwm yam.
• Muaj: chickpeas, taum dub, cannellini taum, raum taum, lentils, thiab lwm yam.
• Qe: organic, tag nrho cov qe yog qhov zoo tshaj plaws thiab feem ntau cov khoom noj khoom haus tuab
• Kev cog ntoo: taum paj, edamame, tempeh, seitan, cog cov hmoov ntoo hmoov ntoo, thiab lwm yam.
• Cov rog kom zoo: avocados, txiv maj phaub roj, avocado roj, txiv roj roj, thiab lwm yam.
• Cov txuj lom: qhiav, turmeric, dub kua txob, kua txob liab, paprika, cinnamon, nutmeg, thiab lwm yam.
• Tshuaj ntsuab: zaub txhwb qaib, basil, dill, cilantro, oregano, rosemary, tarragon, thiab lwm yam.
• Dej tsis muaj calorie: kas fes dub, tshuaj yej, dej tsis muaj dej, thiab lwm yam.

Cov kev tshawb fawb qhia ntxiv tias kev ntxiv cov khoom noj protein rau pluas mov thiab khoom noj txom ncauj tuaj yeem pab txhawb txoj kev xav ntawm tag nrho thiab pab kom poob phaus thiab kho (,,).

Tsis tas li ntawd, kev saib xyuas koj cov carb kom tsawg thiab xaiv cov carbs uas yog lawm tuaj yeem pab kev saib xyuas lub cev hnyav.

Nws yog ib qho tseem ceeb kom noj ntau yam tag nrho, cov zaub mov tsis tau tsim nyog - tsis tsuas yog ua kom koj cov khoom noj khoom haus zoo tab sis kom ua tiav thiab tswj lub cev yuag thiab txhawb kev noj qab haus huv.

Kev noj zaub mov zoo thiab muaj txiaj ntsig zoo yuav tsum muaj ntau yam khoom noj uas tsis zoo, tsis suav nrog cov khoom noj, suav nrog ntau cov txiv hmab txiv ntoo, zaub, cov nqaij ntshiv, cov zaub mov, cov nplej thiab cov rog zoo.

Cov khoom noj kom tsis txhob pom

Nws yog qhov zoo tshaj uas yuav tsum zam rau tej zaub mov uas tsis muaj zaub mov ntau kom tsawg - tseem hu ua “cov calories kom tsis txaus.” Cov no feem ntau yog cov zaub mov uas muaj calorie ntau ntau thiab ntxiv cov piam thaj tsis tau tsawg hauv kev noj haus ().

Ntawm no yog daim ntawv teev cov zaub mov kom tsis txhob los yog txwv rau kev noj zaub mov zoo, tsis hais txog koj cov calorie uas xav tau:

• Cov piam thaj ntxiv: agave, khoom ci, mis nyuj, khaub noom, thiab lwm yam - ntxiv cov suab thaj kom tsawg dua 5-10% ntawm koj cov calories ()
• Vas nthiv zaub mov: Fabkis txoj kib, kub, pizza, qaib nug, thiab lwm yam.
• Kev ua thiab carbs tiav: lub hnab nqa, qhob cij dawb, khaub noom, ncuav qab zib, khoom qab zib, cov qhob noom ziab khaub noom, ntim cov nplej zom, thiab lwm yam.
• Cov khoom noj uas kib: Fabkis kib, kib nqaij qaib, donuts, qos yaj ywm kib, ntses thiab chips, thiab lwm yam.
• Cov dej qab zib thiab dej qab zib: kis las haus dej qab zib, dej qab zib, dej qab zib, cov txiv hmab txiv ntoo ntaus, cov dej qab zib thiab kas fes haus, thiab lwm yam.
• Kev noj haus kom tsawg thiab muaj roj tsawg: cov khoom noj noj zaub mov khov, cov thawv ntim khoom noj txom ncauj, cov zaub mov ntim thiab cov zaub mov khov, thiab cov khoom qab zib, xws li Qab Zib n 'Qes, thiab lwm yam.

Txawm hais tias feem ntau ntawm koj cov kev noj haus yuav tsum muaj tag nrho, cov zaub mov tsis tau tawm mus, nws tsis ua li cas rau kev noj zaub mov zoo rau qee lub sijhawm.

Txawm li cas los xij, kev noj zaub mov tsis tu ncua hauv cov npe no tsis tsuas tuaj yeem tsis zoo rau koj kev noj qab haus huv xwb tab sis tseem tuaj yeem ncua lossis cuam tshuam qhov kev poob phaus lossis tseem cuam tshuam koj lub zog tswj kev hnyav.

Nws yog qhov zoo tshaj uas yuav tsum zam los sis txo cov zaub mov uas tsis ntau rau qhov tsis muaj zaub mov zoo, xws li cov kib kib, cov carb ua kom huv, thiab cov khoom noj txom ncauj thiab dej qab zib.

Qauv npaj zaub mov noj

Ntawm no yog tus neeg saib xyuas zaub mov noj kom zoo 5 hnub nrog kwv yees li 2,000 calories tauj ib hnub.

Ib pluas mov muaj kwv yees li ntawm 500 calories thiab ib qho khoom txom ncauj txog 250 calories ().

Hnub Monday

Pluas tshais: zaub noj omelet

• 2 lub qe
• 1 khob (20 grams) ntawm spinach
• 1/4 khob (24 grams) ntawm nceb
• 1/4 khob (23 grams) ntawm zaub cob pob
• 1 khob (205 grams) ntawm sautéed qos yaj ywm qab zib
• 1 tablespoon (15 ml) ntawm txiv roj roj

Khoom txom ncauj: kua nrog txiv laum huab xeeb

• 1 nruab nrab cov kua
• 2 diav (32 grams) ntawm txiv laum huab xeeb

Noj su: Mediterranean tuna pita hnab ris

• 1 tagnrho-nplej pita
• 5 ooj (140 grams) cov kaus poom kaus poom
• tws liab dos thiab celery
• 1/4 avocado
• 1 tablespoon (9 grams) ntawm crumbled feta cheese

Khoom txom ncauj: cheese thiab txiv quav ntswv nyoos

• 2 ooj (56 grams) ntawm cheddar cheese
• 1 khob (92 grams) ntawm txiv quav ntswv nyoos

Noj hmo: salmon nrog veggies thiab cov mov qus

• 5 ooj (140 grams) ntawm ci salmon
• 2 diav (30 ml) ntawm txiv roj roj
• 1/2 khob (82 grams) ntawm cov nqaij nruab siav
• 1 khob (180 grams) ntawm roasted asparagus
• 1 lub khob (100 grams) ntawm txaij kua txaij

Hnub Tuesday

Noj tshais: cov txiv ntoo butter thiab txiv tsawb ci

• 2 slices ntawm whole-grain ci
• 2 diav (32 grams) ntawm txiv ntoo almond
• 1 tug txiv tsawb
• cinnamon mus rau sprinkle on to top

Khoom txom ncauj: lub zog du

• 3/4 khob (180 ml) ntawm cov roj tsw qab, tsis muaj mis nyuj
• 1 khob (20 grams) ntawm spinach
• 1 rab me (42 grams) ntawm cov hmoov ua noob ntoo
• 1 khob (123 grams) ntawm khov blueberries
• 1 tablespoon (14 grams) ntawm hemp noob

Noj su: avocado-tuna salad

• 1/2 avocado
• 5 ooj (140 grams) cov kaus poom kaus poom
• 1/2 khob (75 grams) ntawm txiv lws suav
• 2 khob (100-140 grams) ntawm zaub ntsuab

Noj su: taum dub thiab qos liab burrito

• 1 tag nrho-hom khaub noom tortilla
• 1/4 khob (41 grams) ntawm cov nqaij siav
• 1/2 khob (102 grams) ntawm qos yaj ywm siav
• 1/4 khob (50 grams) ntawm noob taum dub
• 2 diav (30 grams) ntawm salsa

Khoom txom ncauj: zaub thiab hummus

• tshiab zaub ntug hauv paus thiab celery nrog
• 2 diav (30 grams) ntawm hummus
• 1/2 tagnrho cov nplej pita mov ci

Noj hmo: nqaij qaib thiab broccoli do-Fry

• 5 ooj (140 grams) ntawm nqaij qaib
• 2 khob (176 grams) ntawm zaub cob pob
• 1/2 khob (82 grams) ntawm cov nqaij siav
• tshiab qej thiab qhiav
• 1 tablespoon (15 ml) ntawm cov kua ntses

Hnub Wednesday

Pluas tshais: berry yogurt parfait

• 7 ooj (200 grams) ntawm cov kua mis nyeem yogurt Greek
• 1/2 khob (74 grams) ntawm blueberries tshiab
• 1/2 khob (76 grams) ntawm txiv pos nphuab
• 1/4 khob (30 grams) ntawm granola

Khoom txom ncauj: txiv tsawb thiab txiv mab txiv ntoo butter

• 1 txiv tsawb
• 1 1/2 dia (24 grams) ntawm txiv ntoo almond

Noj su: txiv laum huab xeeb ua xua nrog taum paj thiab taum paj

• 3/4 khob (132 grams) ntawm cov mov ci khoom noj khoom haus
• 5 ooj (141 grams) ntawm taum paj
• 1/2 khob (125 grams) ntawm peas
• 1 tablespoon (16 grams) ntawm creamy txiv laum huab xeeb
• 2 teaspoon (10 grams) tamari lossis kua ntses
• 1/2 diav (2 grams) ntawm Sriracha
• 2 teaspoon (14 grams) ntawm zib ntab
• kua txiv ntawm 1/2 txiv qaub

Khoom txom ncauj: protein bar

• Saib rau cov kab tuav muaj li thaj tsam 200-250 calories nrog tsawg dua 12 gram qab zib thiab tsawg kawg 5 gram tshuaj fiber.

Noj hmo: ntses tacos

• 3 pob kws tortillas
• 6 ooj (170 grams) ntawm grod cod
• 1/2 avocado
• 2 diav (34 grams) ntawm pico de gallo

Hnub Thursday

Pluas tshais: avocado ci nrog qe

• 1/2 avocado
• 2 lub ncuav ntawm tag nrho cov nplej ci
• 1 tablespoon (15 ml) ntawm txiv roj roj
• 1 lub qe

Khoom txom ncauj: Greek yogurt nrog txiv pos nphuab

• 7 ooj (200 grams) ntawm cov kua mis nyeem yogurt Greek
• 3/4 khob (125 grams) ntawm cov nplais txiv pos nphuab

Noj su: quinoa nrog cov zaub sib xyaw thiab nqaij qaib

• 1/2 khob (93 grams) ntawm siav quinoa
• 5 ooj (142 grams) ntawm nqaij qaib
• 1 tablespoon (15 ml) ntawm txiv roj roj
• 1 khob (180 grams) ntawm cov zaub sib tov sib xyaw uas tsis muaj cov hmoov txhuv

Khoom txom ncauj: tsaus chocolate thiab almonds

• 2 plaub fab (21 grams) ntawm chocolate tsaus
• 15-20 almonds

Noj hmo: neeg tsis noj nqaij kua txob

• 1/2 khob (121 grams) ntawm cov kaus poom, txiv lws suav
• 1/2 khob (130 grams) ntawm lub raum taum
• 1/2 khob (103 grams) ntawm butternut taub
• 1/2 khob (75 grams) ntawm cov pob kws siav
• 1/4 khob (28 gram) ntawm tsuav dawb dos loj
• 1/4 ntawm cov kua txob jalapeño

Hnub Friday

Pluas tshais: oatmeal nrog noob thiab txiv hmab txiv ntoo qhuav

• 1/2 khob (80 grams) ntawm cov ntawv txiav steel
• 1 tablespoon (14 grams) ntawm hemp noob
• 1 tablespoon (12 grams) ntawm noob flax
• 2 dia (20 grams) ntawm cov txiv ntoo qab zib

Khoom txom ncauj: tswb kua txob thiab zaub ntug hauv av nrog guacamole

• 1/2 tswb kua txob, txiav rau hauv ib daim hlab
• 1 khob ntawm zaub ntug hauv paus ntoo
• 4 diav (60 grams) ntawm guacamole

Noj su: grilled zaub thiab mozzarella qhwv

• 1 tag nrho-hom khaub noom tortilla
• 1/2 khob (60 grams) ntawm grilled liab kua txob
• 5 lub ncuav (42 grams) ntawm grilled zucchini
• 3 ooj (84 grams) ntawm mozzarella tshiab

Khoom txom ncauj: chia paj npleg nrog txiv tsawb

• 5 ooj (170 grams) ntawm chia paj npleg
• 1/2 ntawm nplooj tsawb

Noj hmo: pasta nrog pesto, taum mog, thiab cw

• 2 diav (30 gram) ntawm pesto
• 1/2 khob (42 grams) ntawm cov nqaij txhuv lossis nplej xim av
• 6 ooj (170 grams) ntawm cw
• 1/2 khob (80 grams) ntawm peas
• 1 tablespoon (5 grams) ntawm grated Parmesan cheese

Kev noj qab haus huv zoo rau lub cev tuaj yeem yog qhov qab thiab muaj txiaj ntsig. Qhov 2,000-calories ntawm cov zaub mov ua piv txwv no yog cov zaub mov noj nrog tag nrho cov zaub mov tsis tau npaj cia. Ntxiv rau, nws yog nplua nuj hauv fiber, protein, txiv hmab txiv ntoo, zaub, thiab cov rog kom zoo.

Nrog txoj kev npaj me ntsis thiab npaj ua ntej, ua tiav cov khoom noj muaj txiaj ntsig zoo tuaj yeem yooj yim. Tsis tas li, nws tuaj yeem pom cov pluas noj zoo sib xws thaum noj mov sab nraud.

Txawm li cas los xij, nws yooj yim dua los xaiv cov khoom noj muaj txiaj ntsig zoo dua thiab tswj hwm qhov ntau thiab tsawg thaum koj npaj koj cov zaub mov tom tsev los ntawm cov khoom xyaw tshiab.

Kev noj zaub mov muaj 2,000-calories yuav tsum muaj cov khoom noj uas tseem tsis tau ua tiav thiab muaj cov txiv hmab txiv ntoo, zaub, muaj protein ntau, thiab muaj cov rog rog zoo. Npaj thiab ua zaub mov noj kom yooj yim rau koj noj zaub mov muaj txiaj ntsig zoo thiab muaj txiaj ntsig.

Hauv qab kab

Kev noj haus 2,000-calories kom ua tau raws li cov kev xav tau ntawm cov neeg laus feem ntau.

Tseem, ib tus neeg xav tau sib txawv raws koj lub hnub nyoog, tub los ntxhais, qhov hnyav, qhov siab, theem kev ua si, thiab lub hom phiaj hnyav.

Ib yam li kev noj qab haus huv zoo, kev noj zaub mov muaj 2,000-calories yuav tsum suav nrog cov zaub mov tsis zoo uas tsis tau txais xws li zaub mov tshiab, protein, thiab cov rog zoo.

Pluas Noj Prep: Nqaij Qaib thiab Veggie Mix thiab Match