Njira yosavuta yochotsera kulemera kwakukulu ndi chakudya chokhala ndi kuchepa kwa calorie. Koma muyenera kudziwa mlingo wanu ndikuwerengera nokha sikophweka nthawi zonse.
Tikukupatsani ma calculator a pa intaneti kuti muwerenge ma calories, mapuloteni, ma carbs ndi mafuta omwe mungakwanitse kudina pang'ono kuti mupeze kuchuluka kwanu KBZHU. Muyenera kuyika kulemera kwanu, msinkhu, msinkhu, kuchuluka kwa zinthu zolimbitsa thupi, kuchuluka kwa zoperewera / zochulukirapo ndipo mupeza mtengo womaliza wa zopatsa mphamvu ndi zofunikira za PFC (mapuloteni, chakudya ndi mafuta), ndipo mukufuna kutsatira .
Chilolezo cha kalori: chowerengera chapaintaneti
Kuti muwerenge kuchuluka kwa kalori, muyenera kudziwa izi:
- Kulemera (mu kg)
- Kutalika (mu cm)
- Age
- Coefficient ya ntchito
- Maperesenti a zopereŵera kapena zochulukira
Mukalowa ma values mumapeza zotsatirazi:
- Zopatsa mphamvu zama calorie pakuchepetsa thupi (kuchepa kwa calorie)
- Kudya ma calories kuti muchepetse kulemera
- Kudya ma calories kuti muwonde (zowonjezera zama calorie)
Momwe mungadziwire kuchuluka kwa ntchito:
- 1,2 - zochita zochepa (kusachita masewera olimbitsa thupi, kukhala chete, kuyenda kochepa)
- A 1.375 - ntchito yopepuka (zolimbitsa thupi zopepuka kapena kuyenda, zochitika zazing'ono za tsiku ndi tsiku masana)
- 1,46 - ntchito zapakati (zolimbitsa thupi 4-5 pa sabata, ntchito zabwino zatsiku)
- 1,55 - kuchita masewera olimbitsa thupi pafupipafupi (kulimbitsa thupi kwambiri 5-6 pa sabata, kuchita bwino patsiku)
- Pa 1.64 - kuchuluka kwa ntchito (zolimbitsa thupi tsiku ndi tsiku, kuchita masewera olimbitsa thupi masana)
- 1,72 - ntchito zapamwamba (zolimbitsa thupi kwambiri tsiku ndi tsiku komanso ntchito yayikulu ya tsiku ndi tsiku)
- A 1.9 - ntchito yapamwamba kwambiri (kawirikawiri tikukamba za othamanga mu nthawi ya mpikisano)
Pozindikira ntchitoyo, ganizirani zolimbitsa thupi zambiri, komanso zochitika zatsiku ndi tsiku (ntchito, magalimoto masana, ntchito zina). Mwachitsanzo, ngati mumaphunzitsa katatu pa sabata kwa mphindi 3 pamayendedwe apakatikati, koma gawo lalikulu la tsiku limakhala litakhala, sankhani zochita zochepa. Ngati pamasiku osiyanasiyana ndi osiyana, timasankha pafupifupi zochita za tsiku lililonse mu sabata.
Momwe mungadziwire kuchuluka kwa zoperewera kapena zochulukirapo:
- Mwachikhazikitso, timalimbikitsa kutenga 20%.
- Ngati simukufuna kufulumizitsa njira yochepetsera thupi kapena kulemera, sankhani 10-15%.
- Ngati BMI (thupi misa index) wamkulu kuposa 30, titha kutenga kuchepekedwa 25-30% (pambuyo normalization kulemera, kuchepetsa kuchepa kwa 20%).
Chonde dziwani kuti zowerengera zowerengera za amuna ndi akazi zimasiyana. Minda yolembedwa ndi nyenyezi ndiyofunikira. Zopatsa mphamvu zama calorie zimawerengedwa nthawi yomweyo kuti muchepetse thupi (kuchepa kwa calorie) kuti muonde (zowonjezera zama calorie), kusunga / kusunga kulemera. Mumasankha mtengo malinga ndi zolinga zanu.
Kudya koyenera: momwe mungayambire sitepe ndi sitepe
Ma calories amawerengedwa ndi Harris-Benedict equation, imadziwika kuti ndiyolondola kwambiri mpaka pano. Werengani zambiri za momwe mayendedwe a fomulayi alili, onani nkhani ya COUNTING CALORIES.
Norma PFC :: chowerengera chapaintaneti
Pambuyo powerengera zopatsa mphamvu muyenera kuwerengera BDIM. Kuti mudziwe kuchuluka kwa mapuloteni, chakudya chamafuta ndi mafuta omwe mumadya, muyenera kudziwa kaye kuchuluka kwa PFC.
Njira yokhazikika komanso yovomerezeka ya BDIM:
- Mapuloteni: 30%
- Mafuta: 30%
- Zakudya zopatsa mphamvu: 40%
PFC 30/30/40 ndiye mtundu waposachedwa wa kugawa kwa PFC, komwe kumalimbikitsidwa ngati simuphunzitsa kapena kuchita masewera olimbitsa thupi kuti muchepetse thupi komanso kamvekedwe ka thupi (kunyumba, m'makalasi amagulu kapena kumalo ochitira masewera olimbitsa thupi okhala ndi zolemetsa zochepa).
Zosankha zina zogawa BDIM zimagwiritsidwa ntchito bwino ngati muli odziwa kale pomanga thupi kapena, mutakambirana ndi mphunzitsi.
Njira ya PFC yochita masewera olimbitsa thupi ndikugwira ntchito pamtunda:
- Mapuloteni: 40%
- Mafuta: 20-25%
- Zakudya: 35-40%
Njira ya PFC yochita masewera olimbitsa thupi ndikugwira ntchito zambiri:
- Mapuloteni: 30-40%
- Mafuta: 20-25%
- Zakudya: 40-50%
Chonde dziwani, tebulo mumalowetsa gawo lokhalo la mapuloteni ndi chakudya chamafuta, mafuta amangowerengedwa kutengera kuchuluka kwa zizindikiro zitatu BDIM = 100%. Muyeneranso kulowetsa zopatsa mphamvu zanu zatsiku ndi tsiku (zosakhazikika ndi 1600 kcal).
Tikukulimbikitsaninso kuti muwerenge nkhani zathu zina zokhudzana ndi zakudya:
- Kuwerengera zopatsa mphamvu: komwe mungayambire zambiri?
- Zonse zama carbohydrate: zosavuta komanso zovuta zama carbohydrate kuti muchepetse thupi
- Chakudya choyenera: kalozera wathunthu wosinthira ku PP
- 5 nthano zazikulu za njira yochepetsera calorie yowerengera
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