Zakudya za kalori

Masiku ano, imodzi mwazinthu zodziwika bwino kwambiri ndizakudya zopatsa mphamvu. Imeneyi ndi njira yochepetsera thupi yomwe imadziwika kuti ndi yothandiza kwambiri, yotetezeka komanso nthawi yomweyo sikutanthauza kusiya zakudya zomwe mumakonda.

Lamulo lalikulu ndikuwerengera kuchuluka kwa zopatsa mphamvu zomwe thupi limafunikira tsiku lonse, chifukwa chake, kudziwa kuti kuwonjezeka kulikonse kwa gawoli kumabweretsa kuwonjezeka kwama calories.

Ndizotheka kutsatira zakudya zopatsa mphamvu zama calorie nthawi zonse, chifukwa kadyedwe kameneka sikamawononga thanzi konse, komanso kumathandizira kukhala ndi thanzi labwino. Mfundo yaikulu ya dongosololi ndi kudya ma calories ochuluka monga momwe thupi limakhalira patsiku. Kusiyanasiyana kwazinthu ndi kuchuluka kwake zilibe kanthu, chinthu chachikulu sichidutsa malire ovomerezeka a calorie. Sitikulimbikitsidwanso kudya zopatsa mphamvu zochepa kuposa momwe zimakhalira, chifukwa thupi liyenera kugwira ntchito moyenera, popanda zosokoneza ndi kupsinjika, kuti zisawononge thanzi.

Kuwerengera zomwe mumadya tsiku lililonse

Kuti mudziwe kuchuluka kwa zopatsa mphamvu zomwe thupi limafunikira tsiku lililonse kuti lizigwira bwino ntchito ndikukhalabe olondola, muyenera kudziwa zizindikiritso zazikulu (zomwe ndi za aliyense) ndikuwerengera pogwiritsa ntchito njira yapadera.

• Chimodzi mwazizindikiro zazikulu ndi kagayidwe… Ngakhale munthu atakhala pansi osasunthika tsiku lonse, thupi limagwiritsabe ntchito mphamvu zomwe zimalandira kuchokera pachakudya pokonza chimbudzi, kugunda kwa mtima, impso, ubongo, kupuma. Mutha kuwerengera motere: kuchulukitsa kulemera kwa 20 kcal.
• Chofunikira chachiwiri pakuwerengera kuchuluka kwa zopatsa mphamvu ndi msinkhu wa munthu, chifukwa zaka makumi awiri zitatha nthawi yakukula kwa thupi. Chizindikiro ichi chatsimikizika motere: zaka khumi zilizonse zikatha makumi awiri zimachepetsa kuchuluka kwa zopatsa mphamvu ndi 2%.
• Chizindikiro chotsatira chimagawidwa ndi chikhalidwechifukwa amuna amafunikira ma calories ambiri kuposa akazi. Izi zimaphatikizaponso chizindikiritso cha thupi, chifukwa thupi laling'ono limafunikira mphamvu zochepa zotenthetsera. Ndiye kuti, momwe thupi limakulirakulira, ndizofunikira kwambiri zama calories.
• Chinanso chofunikira pakuwerengera ndi olimbitsa thupi… Ngati mumachita masewera olimbitsa thupi nthawi zonse, masewera olimbitsa thupi kapena kulimbitsa thupi, ndiye kuti imalamulidwa ndi minofu yambiri, yomwe imawotcha kwambiri ma calories kuposa minofu ya adipose. Kuti mudziwe chizindikiro ichi, muyenera kuchulukitsa kagayidwe kake ndi kuchuluka kwa magwiridwe antchito a moyo.

  Zolemba zochitika:

  20% - makamaka okhala pansi;

  30% - ntchito yopepuka masana (kuyeretsa, kuphika, kuyenda, kugula);

  40% - ntchito zapakati (kugwira ntchito m'munda, dimba, bwalo, kuyeretsa konse m'nyumba, maulendo ataliatali, ndi zina zambiri);

  50% - ntchito yayikulu (maphunziro wamba, kuthamanga, masewera olimbitsa thupi, ntchito yamphamvu).

• Chizindikiro chomaliza cha chilinganizo chonse cha kalori ndi kuchuluka mphamvu mukakonza ndikudya chakudya. Imawerengedwa ndi chilinganizo: (metabolism + zolimbitsa thupi) zochulukitsidwa ndi 10%.

Njira yowerengera kuchuluka kwa kalori tsiku lililonse:

Metabolism + zolimbitsa thupi + kuchuluka kwa mphamvu pokonza chakudya

Powerengera gawo la tsiku ndi tsiku la zopatsa mphamvu, m'pofunika kufotokoza zotsatira zomwe zapezeka molingana ndi chizindikiro cha msinkhu (pazaka khumi zilizonse zikatha makumi awiri, timachepetsa kuchuluka kwa ma calories ndi 2%).

Ngati chakudya chogwiritsa ntchito kuwerengera kwa kalori chimagwiritsidwa ntchito kuti muchepetse kunenepa, ndiye kuti ndi bwino kuwongolera zotsatira za njira yayikulu motere: tikufanizira kilogalamu imodzi yolemera ndi 7 kcal, ndiye kuti, timachulukitsa kulemera kwathu ndi 7, kenako chotsani kuchuluka kwa kuchuluka kwa zopatsa mphamvu za tsiku ndi tsiku malinga ndi fomuyi pamwambapa.

Malangizo Azakudya Za Kalori

1. 1 Malinga ndi malingaliro a katswiri wodziwika bwino wazakudya M. Ingmar, ndikofunikira kudya mafuta ochulukirapo (30-40% ya kuchuluka kwama calories patsiku). Chifukwa chake, thupi lidzadzala, ndipo m'mimba simudzatambasulidwa kuchokera kuzakudya zambiri zotsika kwambiri.
2. 2 Wofufuza za zakudya zotchuka za othamanga L. Cordain amalangiza aliyense amene amatsogolera moyo wokangalika, pamene akudya ndi zopatsa mphamvu, kupanga zakudya makamaka kuchokera, ndi (ndi kuvomerezedwa kuwonjezeka chizindikiro chomaliza cha mawerengedwe). Cordain amalimbikitsanso kupewa zakudya zamkaka monga zowawa komanso zakudya zomwe zimalepheretsa kuwonda.
3. 3 Mukamalemba zakudya za tsiku ndi tsiku, muyenera kumvetsetsa kuti ndi bwino kudya gawo la china chake chopatsa thanzi komanso chokhutiritsa kuposa maswiti, tchipisi, zakudya zopatsa thanzi, ndi zina zambiri. zidzakhala zosavuta kuti thupi lizolowere zakudya zatsopano, ndipo thupi lonse, dongosolo lazakudya limangopindula. Mulimonsemo simuyenera kuthana ndi gawo lanu tsiku lililonse musanadye chakudya chamasana ndikufa ndi njala theka lachiwiri la tsikulo, chifukwa ndi izi, zovuta sizingapewe.
4. 4 Ndikofunika kuwerengera zopatsa mphamvu ndikupanga menyu malinga ndi zakudya izi pasadakhale kuti mupulumutse nthawi yanu. Kuti muwerenge ma calories omwe ali muzogulitsa zinazake, mutha kugwiritsa ntchito mapulogalamu apadera omwe amatha kutsitsidwa pa intaneti.
5. 5 Muyenera kukumbukira nthawi zonse za shuga yemwe amawonjezeredwa ku tiyi, chifukwa alinso ndi ma calories ambiri.
6. 6 Mu moyo wa thupi la munthu, zopatsa mphamvu ndizofunikira kuti zizigwira bwino ntchito, koma mfundoyi sikungokhala kokha. Ndikofunika kuti zakudya zomwe zimadyedwa zikhale ndi michere, monga mapuloteni, mafuta, chakudya, mchere ndi mavitamini. Chifukwa chake simuyenera kulakwitsa madzi osakaniza ndi soda ndi "madzi okhutira" kapena msuzi wa nkhuku kuchokera kwenikweni ndi msuzi wa nkhuku pazokometsera zomwe zimagwiritsidwa ntchito mofananamo, ngakhale mtundu wa "mankhwala" uli ndi ma calories ochepa.
7. 7 Malingaliro akuti zomwe zimakhutiritsa kwambiri mankhwalawo, ndizochepa kwambiri, ndizolakwika zabodza, zomwe nthawi zambiri zimasokeretsa kuwerengera, motero, zimalepheretsa kuchepa.
8. 8 Ngati mukutsata zakudya zopatsa mphamvu kuti muchepetse kunenepa, muyenera kugwiritsa ntchito zolemera nthawi zonse kuti muwone kukula kwa kunenepa, ndipo ngati zili zolakwika, kukonza zolakwika, ndipo ngati zili zoyenera, kutsatira njira yofunikira yolimbikitsira zotsatirazo.
9. 9 Maganizo olakwika omwe amalimbikitsa kuwotcha mafuta. Mofananamo, mowa ndi kalori wowonjezera womata.
10. 10 Zopatsa mphamvu zimatha kuwerengedwa pogwiritsa ntchito matebulo apadera. Pali matebulo a zopatsa mphamvu zama calorie pazakudya zosiyanasiyana, machulukitsidwe a calorie a zakudya zina zapadziko lapansi, zinthu zinazake, komanso magulu ena a anthu. Chotsatiracho, molingana ndi mphamvu ya gulu linalake (mwachitsanzo, amayi apakati, amayi oyamwitsa, ana, ophunzira, othamanga, mbatata, etc.), amatsimikizira kuchuluka kwa zakudya ndi mchere.

Zofunikira za kalori tsiku ndi tsiku, poganizira momwe thupi lanu lilili, mutha patsamba lathu. Kumeneko mungapezenso kudya kwa kalori komanso kuyerekezera bwino kwambiri.