2,000-Calorie Diet yog dab tsi?

Dab tsi "feem pua ​​txhua hnub qhov muaj nqis raws li 2,000 calorie diet" txhais hais tias?

Koj puas tau saib cov ntawv me me ntawm Daim Ntawv Qhia Nutrition Nutrition ? Hauv qab kawg, koj yuav pom ib daim ntawv qhia tias qee qhov ntawm cov ntaub ntawv muab tau yog raws li 2,000-calorie diet. Nyob rau feem ntau cov ntawv nyeem cov ntawv nyeem:

Feem pua ​​ntawm cov nqi txhua hnub yog nce raws 2,000-calorie diet. Koj qhov tseem ceeb txhua hnub yuav siab dua los yog tsawg dua nyob ntawm seb koj qhov calorie xav tau dab tsi .

Rau qee cov ntawv tshiab Cov Zaub Mov Nutrition, cov ntawv nyeem tau nyeem:

Qhov% Cov Nqi Nqi Nqi (Daily Cost) qhia koj tias qhov khoom noj muaj txiaj ntsim zoo npaum li cas rau qhov noj khoom noj txhua hnub. 2,000 calorie ntau ntau ib hnub yog siv rau kev pab tswv yim txog kev noj haus.

Yog tias koj tab tom sim siv daim ntawv lo los noj cov zaub mov kom zoo, qhov cim tseg ntawd yuav ruam. Qhov no txhais tau tias koj yuav tsum noj 2,000 calories txhua hnub? Los yog puas muaj ib txoj hauv kev zoo los siv cov ntaub ntawv?

2,000-Calorie Diet yog dab tsi?

Txhawm rau muab cov khoom noj khoom haus zoo tshaj plaws rau cov neeg siv, US Food thiab Drug Administration (FDA) siv 2,000 calorie diet ua piv txwv nyob rau hauv Daim Ntawv Qhia Txog Zaubmov Zaubmov uas muab lus qhia txog cov Hnub Tseemceeb thiab Feem pua ​​Cov Nqi Tag Nrho (% DV). Nws tsis yog ib qho kev pom zoo noj 2,000 calorie ntau ntau. Nws kuj tsis yog txhais tau hais tias 2,000-calorie kev noj haus yog qhov zoo dua los yog phem tshaj, hais tias, 1,200 calorie kev noj haus lossis 2,500 calorie kev noj haus.

Li ntawd, vim li cas lub FDA siv 2,000 calorie lub cev ntawm daim ntawv lo? Ntau tus neeg American cov neeg noj mov yuav tau noj txhua hnub caloric kom tsawg zog . Yog tias siv daim duab no, cov lus qhia txog kev noj haus yuav yog qhov tseem ceeb rau cov neeg coob coob.

Piv txwv li:

• Ib tug poj niam 30-xyoo-laus tau noj haus li ntawm 2147 calories los tswj nws qhov hnyav.

• Ib tug txiv neej muaj 40 xyoo rov saud yuav tsum haus li 2195 calories kom nws yuag
• Ib tug petite, 25-xyoo-laus poj niam yuav haus luam yeeb txog 2143 calorie ntau ntau kom nws yuag
• Ib tug txiv neej siab 70, xyoo 1970, nws yuav haus qaub ncaug txog 1828 calories los tswj nws qhov hnyav.

Koj qhov kev xav tau calorie txhua hnub yog raws li koj lub cev me me, koj lub hom phiaj ntawm lub cev , thiab koj qib kev ua. Ib tug neeg uas xav ua kom poob lossis nce qhov hnyav yuav hloov kho lawv cov caloric txhua hnub kom ncav cuag lawv cov hom phiaj tshwj xeeb. Yog xav paub seb calorie ntau npaum li cas koj yuav tsum tau noj txhua hnub, koj tuaj yeem ua qee yam lej yooj yim lossis siv calorie calculator hauv online. Ntau cov kev npaj yuag poob qis yog raws li ntawm 1,200 calorie noj ib hnub rau cov poj niam thiab ib 1,600 calorie noj ib hnub rau cov txiv neej.

2,000-Calorie Diet Breakdown

Kev noj haus uas muab 2,000 calorie ntau ntau txhua hnub yuav zoo li nws yuav muaj ntau cov khoom noj. Tab sis qhov kev noj kev haus sij hawm ntau yog qhov tsim nyog tshaj qhov koj xav. Ib qho qauv ntawm kev npaj pluas noj yuav zoo li qhov no:

Noj tshais (kwv yees li 500 calories)

• 2 lub qe kib los yog khoov
• 1 daim ncuav ntawm lub khob cij tseem
• 2 dia txiv laum huab xeeb
• 1 lub txiv lwg txiv qaub los yog cov kua txiv hmab txiv ntoo me me

Khoom txom ncauj (100 calories)

• Ib nrab kua txiv

Noj su (kwv yees li 650 calories)

• Qaib ntxhw ntses on rye qhob cij nrog mayonnaise
• Carrot thiab celery sticks nrog hummus
• Ib nrab chocolate nti kua nplaum uas
• Ib khob ntawm 2% cov mis nyuj

Khoom txom ncauj (100 calories)

• Ib qho khoom noj txom ncauj me me

Noj hmo (650 calories)

• Grilled salmon (4 ooj) nrog txiv qaub
• Me me ci qos nrog butter
• Steamed broccoli
• Ib nrab khob ntawm vanilla ice cream

Cov Hnub Tseem Ceeb Yog Dab Tsi?

Cov Nqi Them Txhua Hnub los yog DVs yog cov lus qhia kom haum raws li cov lus qhia ntawm cov kws paub txog kev noj qab haus huv. Ib daim ntawv teev cov nqi txhua hnub rau cov as-ham uas tseem ceeb muab rau hauv qis qis dua - tab sis tsis yog cov ntawv sau tag nrho. Cov ntawv me me tsis tas yuav muab cov ntaub ntawv.

Qhov tseem ceeb muaj npe rau 2,000-calorie diet thiab rau ib qhov noj 2.500 calories.

Raws li DV cov ntaub ntawv, tus neeg noj hnub nyoog 2,000 calories ib hnub twg yuav tsum haus:

• tsawg dua 65 gram lossis 585 calorie ntau ntau rau roj
• tsawg dua 20 gram los sis 180 calorie ntau ntau los ntawm cov roj khov mis
• tsawg kawg yog 300 grams los yog 1200 calories los ntawm carbohydrates
• kwv yees li 50 gram lossis 200 calorie ntau ntau los ntawm cov protein
• tsawg dua 2,400 milligrams ntawm sodium
• tsawg dua 300 milligrams ntawm cov roj (cholesterol)
• txog 25 milligrams ntawm cov khoom noj muaj fiber ntau

Nco ntsoov tias ib txhia ntawm cov lus pom zoo no tau muab kho dua tshiab raws li cov khoom noj khoom haus tsis ntev dhau los thiab pom nyob ntawm Daim Ntawv Qhia Khoom Noj Khoom Tshiab . Lawv siv los laij cov feem pua ​​txhua hnub. Cov lus pom zoo rau cov roj nyeem (20 grams) thiab roj (300 milligrams) tsis tau pauv, qhov tseem ceeb nram qab no tau hloov tshiab los yog ntxiv rau cov khoom noj uas muaj nyob hauv cov kab ntawv tshiab ntawm Daim Ntawv Qhia Nutrition Nutrition.

• tsis pub ntau tshaj 78 grams los yog 702 calorie ntau ntau los ntawm tag nrho cov rog
• tsis pub ntau tshaj 2,300 milligrams ntawm sodium
• 275 grams los yog 1,100 calories los ntawm carbohydrates
• tsawg kawg 28 grams fiber ntau
• tsis pub ntau tshaj 50 grams qab zib
• 20 micrograms ntawm vitamin D
• 1,300 milligrams ntawm calcium
• 18 mg ntawm cov hlau
• 4,700 milligrams ntawm poov tshuaj

Tsis tas li ntawd, nco ntsoov tias cov kev ntseeg no yog cov lus pom zoo thiab tsis yog ib yam tshuaj rau kev noj qab haus huv los yog kev noj zaub mov zoo. Tus kws qhia noj zaub mov los yog tus kws kho mob muaj peev xwm muab tau cov lus qhia txog kev noj haus kom tau raws li koj cov kev mob nkeeg tshwj xeeb. Tsis tas li ntawd, cov poj niam cev xeeb tub thiab menyuam yaus muaj ntau qhov kev pom zoo rau cov zaub mov, cov vitamins, thiab lwm yam minerals.

Tus Nqi Them Txhua Tus Nqi Tag Nrho?

Feem pua ​​Tus Nqi Them Txhua Hnub (% DV lossis% Daily Daily Value) qhia koj ntau npaum li cas cov khoom noj khoom haus tuaj yeem pab koj tag nrho cov khoom noj kom pom zoo. Feem pua ​​ntawm cov nqi txhua hnub tau teev muaj nyob rau hauv ib kem ntawm sab xis ntawm Txoj Cai Nutrition Truth Label.

Koj tuaj yeem siv% Cov nqi ntawm cov nqi txhua hnub los saib seb koj puas tau txais kev pom zoo ntawm cov khoom tseem ceeb xws li roj, protein, calcium, thiab fiber. Koj tseem tuaj yeem siv cov ntaub ntawv no kom paub meej tias koj tsis tau txais ntau cov khoom noj uas yuav tsum tau txwv, xws li cov roj nyeem lossis cov roj cholesterol.

Rau txhua tus as cev, daim ntawv teev cov npe ntawm cov grams lossis cov milligrams uas yog ib qho kev pabcuam ntawm cov zaub mov no. Cov ntaub ntawv no muaj teev nyob rau hauv ib kem ntawm sab laug ntawm daim ntawv lo. Piv txwv, tej zaum koj yuav pom cov ntawv ntawm koj nyiam cov khoom noj txom ncauj thiab pom tias nws muab ob gram roj nyeem.

Tab sis nyob ntawm sab xis ntawm daim ntawv lo, koj yuav pom ib feem pua. Nws piav qhia txog qhov khoom noj khoom haus li cas rau koj cov kev pabcuam yog tias koj noj 2,000-calorie noj ib hnub twg.

Yog tias koj noj 2,000 calories ib hnub twg, cov nqi txhua hnub rau cov roj saturated yog 20 grams ib hnub lossis tsawg dua. Txij li thaum koj nyiam cov khoom txom ncauj muaj 2 grams ntawm cov roj saturated, nws yuav muab 10 feem pua ​​ntawm koj cov khoom noj uas muaj roj tsawg rau hnub ntawd. Koj yuav pom "10%" hauv nqe lus "% Daily Daily".

Txoj Kev Siv Ntau Qhov Siv Feem Pua Feem Txiaj Ntsig

Yog tias koj tsis noj 2,000 calories ib hnub twg? Puas yog qhov Qhia Tag Nrho Cov Nqi Them Txhua Hnub? Tsis tshua. Lub FDA muab tswv yim txog kev pabcuam los siv Feem Pua Feem Tseem Ceeb thiab lwm yam kev qhia noj haus txawm tias koj muaj pes tsawg calorie ntau npaum li cas. Koj tuaj yeem siv cov ntaub ntawv mus rau:

• Ua rau khoom noj khoom haus sib piv. Yog tias koj tab tom sim xaiv ob peb hom los yog cov khoom sib txawv, koj tuaj yeem sib piv cov ntawv sau qhia seb txhua qhov khoom yuav ua rau koj cov kev noj haus txhua hnub. Tsuas yog nco ntsoov sib piv cov khoom noj uas muaj ntsis zoo ib yam. Saib xyuas qhov loj me me nyob rau sab saum toj ntawm Daim Ntawv Qhia Nutrition Nutrition. Tom qab ntawd khij lub Tshuag Xov Xwm Tshaj Tawm Txhua Hnub los saib seb cov khoom noj muaj txiaj ntsim ntau dua ntawm cov khoom siv uas koj xav tau thiab tsis tshua ntawm cov kev pabcuam koj tsis ua.
• Tshawb xyuas cov ntawv thov khoom noj khoom haus. Koj tuaj yeem pom cov lus thov khoom noj haus nyob rau ntawm lub pob ntawm cov khoom noj khoom haus uas nrov nrov. Nws yog ntse kom paub tseeb cov ntawv thov los ntawm kev txheeb xyuas Daim Ntawv Qhia Nutrition Nutrition. Piv txwv, koj yuav pom cov zaub mov uas tshaj tawm tias "qis dua hauv calorie ntau ntau." Tab sis nws yuav tsis tshua muaj calorie ntau ntau.
  
  Feem ntau, 40 calorie yog pom tias qis, 100 calorie yog suav hais tias muaj ntsis thiab 400 calorie ntau dua los yog ntau dua yog xam yog tias koj haus 2,000 calorie diet. Yog hais tias cov zaub mov koj tab tom saib muab 200 calorie ntau ntau rau ib qho kev pab, nws yuav qis dua calorie ntau dua li nws cov neeg sib tw, tab sis nws tsis yog khoom noj khoom haus tsawg-calorie.
  
  Koj tuaj yeem tshawb xyuas cov neeg pabcuam ntawm cov as-ham. Cov khoom noj uas muab 5 feem pua ​​ntawm DV ntawm ib qho kev cev xeeb tub yog qhov tsawg kawg nkaus thiab cov uas muab 20 feem pua ​​DV los yog ntau dua tau pom tias yog siab. Piv txwv li, yog tias koj cov cereal nyiam tshaj tawm tias nws yog ib qhov zoo ntawm cov roj, koj tuaj yeem tshawb xyuas Tus Nqi Tshaj Lij Txhua Hnub rau Daim Ntawv Qhia Nutrition Factory los saib seb nws yog khoom noj khoom haus fiber ntau los yog khoom noj muaj roj tsawg. Yog tias qhov% Cov Nqi Them Nqi Tsawg rau 25 feem pua, ces cov cereal yog khoom noj khoom haus fiber ntau.
• Ua khoom noj khoom haus-ua lag luam los txhim kho koj cov khoom noj. Thaum koj siv ntau npaum licas los siv Tus Nqi Tshaj Lij Feem Npe Feem Nruab Nruab Nrab ntawm Daim Ntawv Qhia Txog Khoom Noj, koj tuaj yeem luam cov khoom noj sai rau cov zaub mov uas tsis tshua zoo rau cov zaub mov zoo dua. Yog tias koj tab tom sim txiav koj cov ntsev noj kom tsawg, piv txwv, koj tuaj yeem tshawb xyuas cov khoom noj DV uas zoo ib yam thiab xaiv ib qho nrog cov feem pua ​​qis tshaj plaws nyob rau kab rau sodium. Lossis yog tias koj tab tom ua kom koj cov protein kom tsawg, koj tuaj yeem saib cov zaub mov uas muaj feem pua ​​ntawm cov khoom muaj protein ntau.

Koj puas noj 2000-Calorie Diet?

Ntau tus neeg tau txais kev pabcuam thiab cov neeg noj qab nyob zoo noj tsis paub tias muaj pes tsawg calorie ntau ntau lawv haus txhua hnub. Yog tias koj tsis yog ib qho khoom noj loj, koj yuav noj 1.500 calories ib hnub los yog tsawg dua. Yog li koj tsis paub yuav ua li cas-lossis yog-koj yuav tsum tau siv cov Hnub Tseem Ceeb thiab Feem Xyuam Tseem Ceeb uas teev rau hauv Cov Lus Qhia Txog Txoj Cai Nutrition.

Yog tias koj tab tom sim poob phaus los yog ua kom koj cov khoom noj zoo dua, koj tuaj yeem pom tias nws yuav pab tau noj zaub mov rau ib lub lis piam los yog ntau dua kom tau koj tus xov tooj. Txawm hais tias sau cov ntawv xov xwm, siv lub smartphone app los yog lub website los suav koj cov calorie ntau ntau. Tom qab ib lim piam los yog ntau ntawm cov calorie ntau ntau, koj yuav tsum muaj ib qho kev ntsuas zoo ntawm koj lub hnub nyoog calorie kom tsawg. Thaum koj muaj koj tus xov tooj koj tuaj yeem kho nws kom ncav tau koj cov hom phiaj thiab siv Daim Ntawv Qhia Nutrition Nutrition rau kev txheeb xyuas seb txhua qhov khoom noj muaj rau koj qhov kev npaj txhua hnub.

Nco ntsoov, cov lus qhia nyob rau ntawm Daim Ntawv Qhia Nutrition Nutrition yog sau raws li kev qhia dav dav. Kev siv nws yuav pab koj noj zaub mov zoo rau kev noj qab nyob zoo. Yog tias koj xav tau cov lus qhia txog kev noj haus zoo rau koj tus kheej, nrog koj tus kws kho mob tham lossis nrhiav tswv yim ntawm tus kws qhia noj zaub mov.

> Qhov chaw:

> Lub Chaw Saib Xyuas Kev Noj Qab Haus Huv. Txhua hnub tus nqi siv ntawm kev noj haus ntxiv daim ntawv qhia database (DSLD). https://www.dsld.nlm.nih.gov/dsld/dailyvalue.jsp.

> US Food and Drug Administration. Cov Kev Hloov Ntxiv Rau Cov Lus Qhia Txog Kev Noj Zaub Haus Zoo Tsab Ntawv http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm.

> US Food and Drug Administration. Yuav ua li cas to taub thiab siv cov lus qhia tseeb txog khoom noj khoom haus. http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm.

> US Food and Drug Administration. Daim ntawv qhia tseeb txog khoom noj khoom haus. http://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/#intro.