Kev Noj Qab Haus Huv 3000-Calorie: Txiaj Ntsig, Qhov hnyav, thiab Phiaj Xwm Noj

Zoo Siab

• Leej twg yuav tsum ua raws li kev noj haus muaj 3000-calories?
• Tuaj yeem pab koj qhov hnyav
• Vim li cas koj tuaj yeem xav yauv lub cev nyhav
• Kev nyab xeeb tus nqi ntawm qhov hnyav nce
• Yuav ua li cas ua raws li kev noj qab haus huv 3000-calories kom muaj txiaj ntsig
• Cov khoom noj tau noj, zaub mov rau kev zam
• Qauv ntawv qhia zaub mov
• Hnub Monday
• Hnub Tuesday
• Hnub Wednesday
• Hnub Thursday
• Hnub Friday
• Hauv qab kab
• Pluas Noj Prep: Nqaij Qaib thiab Veggie Mix thiab Match

Kev noj zaub mov 2,000-calories yog suav tias yog tus qauv thiab ua tau raws li kev xav tau ntawm kev noj zaub mov zoo rau cov neeg feem coob.

Txawm li cas los xij, nyob ntawm koj qib kev ua, qhov loj me ntawm lub cev, thiab lub hom phiaj, koj xav tau ntau ntxiv.

Tsab ntawv xov xwm no tham txog txhua yam koj xav paub txog kev noj zaub mov muaj 3,000-calories, nrog rau cov laj thawj ntawm kev ua raws ib qho, cov khoom noj dab tsi noj thiab txwv, thiab qauv npaj zaub mov noj.

Leej twg yuav tsum ua raws li kev noj haus muaj 3000-calories?

Koj qhov kev xav tau txhua hnub ntawm lub cev txhawm rau yog los ntawm ntau yam, suav nrog:

• Tub los ntxhais. Cov poj niam feem ntau hlawv 5-10% tsawg dua calories thaum so dua li tus txiv neej uas muaj qhov siab ().
• Lub hnub nyoog. Tus naj npawb ntawm cov calories koj hlawv thaum so poob nrog lub hnub nyoog ().
• Qhov siab. Qhov siab koj yog, cov calories ntau koj yuav tsum tswj koj qhov hnyav.
• Kev ua. Kev qoj ib ce thiab kev ua ub ua no zoo li kev ua haujlwm hauv vaj tsev thiab kev ua kom lub siab xav ua kom muaj calorie ntau ().

Txhua hnub nws xav tau kom ntau li ntawm 1,6004002,400 calories rau ib hnub rau cov poj niam laus thiab 2,000 calories3,000 calories rau cov txiv neej laus, nrog rau qhov kawg ntawm cov thaj yog rau cov neeg muaj zog thiab qhov xaus siab rau cov neeg nquag ().

Cov kev kwv yees no yog suav los ntawm kev sib npaug uas siv qhov nruab nrab qhov siab thiab qhov hnyav ua kom zoo rau cov poj niam laus thiab txiv neej. Tus pojniam hais txog yog 5'4 "(163 cm) thiab hnyav 126 phaus (57.3 kg), tus txiv neej siv yog 5’10" (178 cm) thiab hnyav 154 phaus (70 kg).

Ua raws li koj lub cev qhov ntau thiab tsawg thiab theem kev ua haujlwm, koj tuaj yeem xav tau 3000 calories lossis ntau dua toj ib hnub los khaws koj lub cev qhov hnyav.

Txawm hais tias cov neeg ntaus pob ncaws pob feem ntau muaj cov khoom siv calories ntau dua li cov pej xeem sawv daws, cov neeg muaj lub zog xav tau haujlwm, xws li cov neeg ua liaj ua teb thiab cov neeg ua haujlwm tsim, kuj tseem xav tau cov calories kom ntau los tswj lawv qhov hnyav.

Hloov siab, yog tias koj ua kev tawm dag zog ob peb hnub hauv ib lub lis piam nrog kev ua si me me ntawm ib nrab, koj yuav tsis tas yuav muaj cov calories ntau, vim kev tawm dag zog yuav tsawg dua cov calories ntau tshaj li cov neeg feem coob xav (,,)

Koom xwm xws li poj niam txiv neej, hnub nyoog, qhov siab, thiab qib kev ua ub no cuam tshuam rau seb koj puas yuav tsum noj zaub mov muaj 3000-calories.

Tuaj yeem pab koj qhov hnyav

Txawm hais tias ntau tus neeg muaj lub hom phiaj ua kom poob ceeb thawj, lwm tus tab tom nrhiav kom tau nws.

Lub cev hnyav nce tuaj thaum koj noj ntau calories ntau tshaj qhov koj hlawv txhua hnub. Ua raws li koj qib kev ua haujlwm thiab lub cev loj, 3,000 calories yuav ntau dua qhov koj xav tau cov calories tam sim no, ua rau koj nce phaus ().

Vim li cas koj tuaj yeem xav yauv lub cev nyhav

Muaj ob peb lub hauv paus rau qhov xav ua kom yuag.

Yog tias koj raug cais tias kev hnyav raws li koj qhov hnyav hauv lub cev (BMI), koj tus neeg saib xyuas kev noj qab haus huv lossis tus kws qhia zaub mov noj tshuaj xav kom koj nce phaus.

Hloov lwm txoj kev, yog tias koj yog ib tus neeg ncaws pob, koj tuaj yeem xav nce phaus hnyav - qhov zoo tshaj plaws hauv daim ntawv cov leeg nqaij - ua kom zoo dua thaum koj kis las.

Ib yam li ntawd, yog tias koj yog ib tus neeg tawm dag zog lossis tsim kho lub zog, koj tuaj yeem xav nce nyhav rau cov leeg loj thiab lub zog.

Lwm qhov xwm txheej, koj yuav muaj kev mob nkeeg uas ua rau koj cov calorie xav tau ntau ntxiv, xws li mob qog noj ntshav lossis mob kis, lossis rov zoo los ntawm kev phais loj (,).

Kev nyab xeeb tus nqi ntawm qhov hnyav nce

Thaum kev tshawb fawb ntawm cov ncauj lus muaj tsawg, qhov kev lees paub ntawm qhov hnyav nce yog 0.5-2 phaus (0.2-0.9 kg) toj ib lub lis piam (11).

Txawm li cas los xij, hauv cov neeg muaj kev noj zaub mov tsis txaus, lub cev hnyav nce txog 4,4 phaus (2 kg) hauv ib lub lis piam tau ua tiav kev nyab xeeb ().

Kev hnyav sai yuav ua rau muaj kev phiv tsis zoo, xws li tsam plab, mob plab, thiab tso dej tsis tau. Yog tias koj yog ib tus neeg ncaws pob, cov kev mob tshwm sim no tuaj yeem cuam tshuam koj qhov kev ua tau zoo los ntawm kev cuam tshuam tsis zoo rau koj cov kev tawm dag zog lossis kev coj ua ().

Dab tsi ntxiv, qhov hnyav nce tuaj yeem ua rau koj cov triglyceride ntau ntau, uas yuav ua rau koj muaj kev pheej hmoo mob plawv (,).

Koj yuav hnyav sai npaum li cas yog nyob ntawm seb koj xav tau cov calories ntau npaum li cas los tswj koj qhov hnyav.

Yog tias koj tswj koj qhov hnyav ntawm 2,000 calories nyob rau ib hnub, koj yuav nce lub cev nrawm dua li ntawm 3000-calories kom ib hnub twg zoo dua li tus neeg tswj nws qhov hnyav rau ntawm 2,500 calories nyob rau ib hnub.

Piv txwv li, ib txoj kev tshawb nrhiav 8 lub lis piam pom tias thaum 25 cov neeg noj qab haus huv tau noj 950 calories ntxiv dua li lawv cov kev ntsuas kev noj zaub mov kom yuag, lawv nce 11,7 phaus (5.3 kg) - 7.7 phaus (3.5 kg) uas rog ( )).

Yog tias tib cov neeg koom noj tsuas 500 calories saum lawv cov calorie kev saib xyuas xav tau rau tib lub sijhawm, lawv yuav nce phaus tsawg dua.

Rau qee tus neeg, 3000-calories yuav pab koj qhov hnyav. Qhov tsim nyog, tus nqi nyab xeeb ntawm qhov hnyav nce yog 0.5-2 phaus (0.2-0.9 kg) toj ib lub lis piam.

Yuav ua li cas ua raws li kev noj qab haus huv 3000-calories kom muaj txiaj ntsig

Cov calories nyob hauv koj cov khoom noj yog los ntawm peb macronutrients - carbs, rog, thiab protein.

Protein thiab carbs muab plaub calories rau ib gram, piv nrog cuaj rau roj.

Qhov Tau Txais Qhov Macronutrient Cov Khoom Siv Tau Tsog (AMDRs) tau teeb tsa los ntawm lub Tsev Kawm Ntawv ntawm Tshuaj Kho Mob ntawm Cov Neeg Kawm Txuj Ci tau pom zoo kom cov neeg tau txais (17):

• 45-65% ntawm lawv cov calories los ntawm carbs
• 20–35% ntawm lawv cov calories los ntawm cov rog
• 10–35% ntawm lawv cov calories los ntawm protein

Daim duab hauv qab no siv cov feem pua ​​no rau 3000-calories calories:

Thaum muab tso ua ke nrog kev cob qhia kev tiv thaiv, cov protein nkag mus rau qhov siab dua ntawm qhov kawg ntawm AMDR tau pom tias txo lub cev rog vim muaj kev noj zaub mov hauv calorie ntau ntau thiab nce cov leeg nqaij (,,).

Kev cob qhia kev thev taus tuaj yeem txhawb cov leeg nce siab dua li kev nce rog ntawm kev ua kom lub cev muaj txiaj ntsig zoo ().

Noj protein ntau nyob ib ncig ntawm koj qhov kev tawm dag zog, nrog rau kev sib npaug sib npaug thoob plaws koj lub hnub kom txhim kho cov leeg rov qab thiab loj hlob (,).

Muaj cov protein ntau ua ke nrog kev cob qhia ua hauj yuav pab koj lub cev muaj pes tsawg leeg.

Cov khoom noj tau noj, zaub mov rau kev zam

Kev noj 3,000 calories ib hnub los ntawm tag nrho, cov zaub mov tsis ua tiav lossis kev ua zaub mov kom tsawg, xws li txiv hmab txiv ntoo, zaub, cov nplej, cov rog zoo, thiab cov rog tsis rog, tuaj yeem nyuaj.

Yog vim tias cov khoom noj no muaj ntau yam khoom noj muaj txiaj ntsig tab sis tsawg kawg ntawm calories, xav kom koj noj ntau qhov ntau dua ntawm cov khoom noj.

Hloov siab, nws yuav yooj yim rau kev noj qab haus huv 3,000 calories los ntawm cov zaub mov ua tiav, xws li nqaij npuas kib, qos yaj, ncuav qab zib, ncuav qab zib, khoom qab zib, thiab cov dej qab zib, vim tias lawv tau txais zoo heev thiab ntim nrog cov calories.

Tseem, vim tias cov khoom noj tsis zoo no tsis muaj cov zaub mov tseem ceeb rau kev noj qab haus huv, nws yog qhov tseem ceeb kom koj cov calories ntau los ntawm cov zaub mov muaj txiaj ntsig zoo, suav nrog:

• Tsiaj-muaj protein: salmon, nqaij qaib, qaib cov txwv, qaib qus, tag nrho cov qe, thiab nqaij ntshiv txiav, xws li flank lossis sirloin steak
• Kev cog ntoo cog: tofu, edamame, tempeh, taum pauv, thiab qaib
• Nplej oats, mov, mov ci, pastas, thiab quinoa
• Mis los: mis nyuj, tsev cheese, kefir, thiab Greek yogurt.
• Cov rog thiab roj: almonds, walnuts, noob flax, txiv roj roj, thiab cov txiv ntoo butters zoo li txiv laum huab xeeb los yog txiv ntoo nyoos butter
• Txiv Hmab Txiv Ntoo: avocados, berries, txiv apples, tsawb, pears, txiv kab ntxwv, txiv quav ntswv nyoos, thiab lwm yam.
• Zaub: cov taub hau, qos yaj ywm, taum pauv, kale, kua txob, zucchini, zaub cob pob, txiv lws suav, zaub paj, thiab lwm yam.

Ntxiv rau, cov hmoov nplej muaj protein ntau, suav nrog whey, casein, thiab cov hmoov ua hmoov cog zoo li nplej, kua taum, lossis taum pauv, tuaj yeem muab ntxiv rau qhov muaj zog rau cov khoom noj txom ncauj-thiab cov khoom noj uas muaj calorie ntau.

Thaum kawg, cov tshuaj hnyav nce ntxiv, uas feem ntau muab 1,000 calories rau ib pluag noj, yog qhov kev xaiv yooj yim, tab sis nws zoo tshaj kom tau raws li koj cov calories thiab zaub mov kom muaj txiaj ntsig los ntawm kev noj zaub mov ua ntej.

Ua zaub mov zoo, tsis muaj zaub mov tsis zoo rau kom yuag lossis txwv tsis pub kom yuag ntawm 3000-calorie cov zaub mov muaj xws li:

• Cov khoom noj uas kib: Fabkis kib, dos ib ncig, donuts, nqaij qaib strips, cheese sticks, thiab lwm yam.
• Vas nthiv zaub mov: tacos, burgers, pizza, dev kub, thiab lwm yam.
• Qhia cov zaub mov thiab dej qab zib: cov dej qab zib, khob noom, kis las kis las, cov khoom qab zib, cov dej qab zib, dej qab zib, dej qab zib kas fes, thiab lwm yam.
• Refined carbs: ncuav qab zib, tej daim, tej qab zib, khoom qab zib thiab lwm yam.

Yog tias feem ntau ntawm koj cov khoom noj muaj tag nrho, cov zaub mov muaj txiaj ntsig-ntau dua, koj tuaj yeem txaus siab rau koj cov khoom noj uas koj nyiam tshaj plaws.

Nco ntsoov tias koj cov calories ntau yog los ntawm kev ua khoom noj me me, khoom noj khoom haus kom tuab thiab muaj khoom noj qab zib thiab khoom noj qis rau qhov kho tau.

Qauv ntawv qhia zaub mov

Nov yog li 5 hnub ntawm kev noj zaub mov 3000-calories ntau yuav zoo li.

Hnub Monday

• Noj tshais: 1 khob (80 grams) ntawm oats nrog 1 khob (240 ml) ntawm chaw yuj nyuj lossis mis nyuj uas cog, 1 txiv tsawb, thiab 2 diav (33 grams) ntawm txiv laum huab xeeb
• Khoom txom ncauj: txoj kev sib xyaw ua nrog 1 khob (80 grams) ntawm cov hmoov nplej qhuav, 1/4 khob (30 grams) ntawm granola, 1/4 khob (34 grams) ntawm cov txiv ntoo qhuav, thiab 20 txiv ntoo
• Noj su: 1 khob (100 grams) ntawm spaghetti nrog 3/4 khob (183 grams) kua zaub soob thiab 4 ooj (112 grams) cov nqaij siav, thiab 1 lub khob cij nruab nrab nrog 1 tablespoon (14 grams) ntawm butter
• Khoom txom ncauj: 1 khob (226 grams) ntawm tsev cheese thiab 1/2 khob (70 grams) ntawm blueberries
• Noj hmo: Salmon 4 ooj (110 grams) salmon, 1 khob (100 grams) ntawm cov txhuv xim av, thiab 5 rab hmuv ntsuab

Hnub Tuesday

• Noj tshais: smoothie ua nrog 2 khob (480 ml) ntawm mis los yog mis nyuj cog, 1 khob (227 grams) yogurt, 1 khob (140 grams) ntawm blueberries, thiab 2 diav (33 grams) ntawm txiv ntoo almond
• Khoom txom ncauj: 1 granola bar, 1 daim txiv hmab txiv ntoo, thiab 2 daim ntawm cov hlua cheese
• Noj su: 12-inch sub qhaub cij nrog nqaij, cheese, thiab veggies nrog 3 ooj (85 grams) ntawm cov me nyuam carrots, 2 diav (28 grams) ntawm hummus, thiab cov kua txiv ntoo rau sab
• Khoom txom ncauj: 1 lub qe ntawm whey protein hmoov hmoov sib xyaw rau hauv 1 khob (240 ml) ntawm cov mis los lossis cov mis uas cog
• Noj hmo: 4-ooj (113-gram) sirloin steak, 1 nruab nrab (173-gram) cov qos yaj ywm ci nrog 1 tablespoon (14 grams) ntawm butter, thiab 1 khob (85 grams) ntawm zaub cob pob

Hnub Wednesday

• Noj tshais: 3 cov txiv hmab txiv ntoo xyaw ua tiav nrog 2 dia (33 grams) ntawm txiv laum huab xeeb, txiv kab ntxwv 1, thiab 2 khob (480 ml) ntawm mis los yog mis ua kua.
• Khoom txom ncauj: 1 txiv ntoo-based granola bar thiab 1 ooj (28 grams) ntawm almonds
• Noj su: 6-ooj (170-gram) 90% -leg burger ntawm ib pob noob txiv nrog cov txiv lws suav thiab cov zaub xas lav, thiab 1 1/2 khob (86 grams) ntawm cov qos yaj ywm kib ua siav hauv txiv roj roj
• Khoom txom ncauj: 1 khob (227 grams) ntawm Greek yogurt thiab 1 khob (140 grams) ntawm txiv pos nphuab
• Noj hmo: 4-ounce (112-gram) nqaij qaib mis, 1/2 khob (84 grams) ntawm quinoa, thiab 1 1/3 khob (85 grams) suab thaj snap taum pauv

Hnub Thursday

• Noj tshais: 3-lub qe omelet nrog cov hlais me me, liab thiab ntsuab lub kua txob, thiab 1/4 khob (28 grams) ntawm cov cheese zom nrog rau 2 khob (480 ml) ntawm cov mis los lossis cov kua mis uas cog kua txiv.
• Khoom txom ncauj: 2 diav (33 grams) ntawm txiv laum huab xeeb thiab 1 txiv tsawb ntawm 1 daim ntawm cov npluag nplej tagnrho
• Noj su: 8 ounces (226 grams) ntawm tilapia fillets, 1/4 khob (32 grams) ntawm cov noob txiv ntoo, thiab cov zaub lav lav nrog rau 1/4 khob (30 grams) ntawm walnuts
• Khoom txom ncauj: 2 lub hlais, tawv-tawv qe soob soob cov zaub ntsuab sib xyaw
• Noj hmo: qaib ntxhw cov kua ua nrog 4-ooj (114-gram) cov qaib cov txwv qaib, tws dos, qij, zaub kav, thiab kua txob qab, 1/2 khob (123 grams) ntawm cov kaus poom, cov txiv lws suav, thiab 1/2 khob (120 grams) ntawm cannellini taum, topped nrog 1/4 khob (28 grams) ntawm shredded cheese. Ntxiv oregano, Bay nplooj, kua hmoov, thiab cumin raws li qhov xav tau rau saj.

Hnub Friday

• Noj tshais: 3 tag nrho cov qe, 1 kua, thiab 1 khob (80 grams) ntawm oatmeal ua nrog 1 khob (240 ml) ntawm mis los lossis cog kua mis.
• Khoom txom ncauj: 1 khob (226 grams) ntawm cov kua mis nyeem qaub dawb nrog 1/4 khob (30 grams) ntawm granola thiab 1/2 khob (70 grams) ntawm raspberries
• Noj su: 6-ooj (168-gram) nqaij qaib mis, 1 nruab nrab (151-gram) qos qab zib, 3/4 khob (85 grams) ntawm taum ntsuab, thiab 1 ooj (28 grams) ntawm cov noob txiv
• Khoom txom ncauj: 1/2 khob (130 grams) ntawm chickpeas atop zaub
• Noj hmo: burrito lub tais nrog 6 ooj (170 grams) ntawm tws sirloin steak, 1/2 khob (130 grams) ntawm cov noob taum dub, 1/2 khob (90 grams) ntawm cov nplej xim av, 1 khob (35 grams) ntawm cov zaub xas lav thiab taum, thiab 2 diav (16 grams) ntawm salsa

Qhov no 3,000-calorie, 5 hnub ua piv txwv zaub mov muaj ntau yam khoom noj muaj txiaj ntsig-ntau, xws li cov roj ntsha tsis muaj rog, cov rog zoo, txiv hmab txiv ntoo, thiab zaub.

Hauv qab kab

Ua raws ntau yam, nrog rau koj qib ua si thiab lub cev loj, kom noj zaub mov muaj 3000-calories yuav pab koj tuav kom nce lossis hnyav.

Tag nrho, tsis tau ua dua lossis ua tiav cov zaub mov tiav, xws li txiv hmab txiv ntoo, zaub, nplej, zaub mov zoo, thiab cov nqaij rog tsis txaus yuav tsum ua rau feem ntau - yog tias tsis yog txhua yam - ntawm koj cov khoom noj.

Ntawm qhov tod tes, cov zaub mov ua tiav zoo li nqaij npuas kib, qos yaj, ncuav qab zib, ncuav qab zib, ncuav qab zib, thiab cov suab thaj yuav tsum muaj tsawg.

Pluas Noj Prep: Nqaij Qaib thiab Veggie Mix thiab Match