Zamkatimu
Ndi ma calories angati omwe ndiyenera kudya kuti ndichepetse thupi
Masamu ndi othandizana nawo okhulupirika kwa iwo omwe achepetsa thupi kwambiri komanso kwa nthawi yayitali. Zidzakuthandizani kudziwa kuti ndi ma kilogalamu angati omwe ali osafunika kwenikweni, kuchuluka kwa zopatsa mphamvu kuti mukhalebe ndi kuchepetsa thupi, komanso zambiri zamtengo wapatali. Kuti achite izi, adapanga njira zapadera zowerengera zomwe zili ndi caloric.
Zida Zochepetsa Kuwonda
Musanaphunzire kuwerengera zopatsa mphamvu, muyenera kusunga zida zonse zofunika. Choyamba, tidzafunika sikelo yapansi, makamaka yamagetsi. Amapereka zotsatira zolondola kwambiri ndikuwonetsa kusinthasintha pang'ono kwa kulemera. Kumbukirani, akatswiri azakudya amalimbikitsa kuwongolera zolemera kawiri patsiku, zovala zopepuka komanso zopanda nsapato. M'mawa, izi zimachitika mutapita kuchimbudzi, madzulo-musanayambe kusamba. Onetsetsani kuti sikeloyo yasinthidwa pasadakhale ndikuyiyika pamalo athyathyathya, olimba, kutali ndi zinthu zakunja. Kuti muwerenge calorie ya tsiku ndi tsiku, mudzafunika sikelo yamagetsi yakukhitchini, chowerengera ndi matebulo a calorie. Zomalizazi zimapezeka mosavuta pa intaneti komanso m'masitolo ogulitsa mabuku.
Kuonda kapena kusaonda
Kuwerengera koyamba koyenera kupangidwa ndikuzindikira index ya misa ya thupi (BMI). Mtundu uwu wa matenda ofulumira udzawonetsa kuchuluka kwa kulemera kwake komwe kumayenderana ndi chikhalidwe komanso ngati kungayambitse thanzi. Njira ya BMI ili motere: kulemera kwa kg kuyenera kugawidwa ndi kutalika, kuwerengedwa mu mita ndi squared. Mwachitsanzo, kulemera kwanu ndi 58 kg, kutalika ndi 164 cm, malinga ndi chilinganizo chomwe mukufuna kutalika kwake: 1.64 × 1.64 = 2.6896, tsopano muyenera kugawa chizindikiro cholemera ndi chizindikiro cha kutalika: 58 : 2.6896 = 21.56, ichi ndi body mass index yanu. Kodi chotsatirachi chiyenera kumveka bwanji? Chizindikiro 16.0-17.9 chikuwonetsa kusowa kwa thupi; 18.0-24.9 ikugwirizana ndi chizolowezi; 25.0-29.9 ikuwonetsa kufunikira kwa kunenepa kwambiri; 30.0-34.9 - chizindikiro cha gawo loyamba la kunenepa kwambiri; 35.9-39.9 imatsimikizira gawo lachiwiri la kunenepa kwambiri. Chonde dziwani kuti chithunzi pa calculator ndi kalozera wovuta, ndipo zolakwika zazing'ono sizingalephereke apa. Ngati mukufuna zambiri zolondola, pitani kwa katswiri.
Pofufuza bwino
Monga mukudziwa, mphamvu ya zakudya zilizonse zimadalira kuchuluka kwa zopatsa mphamvu zomwe zimadyedwa. Kuti mudziwe kuchuluka koyenera kwa iwo, muyenera kuwerengera kusinthanitsa kwanu kwakukulu. Izi zimachitika motsatira ndondomeko zotsatirazi: 655 + (9.6 × kulemera kwa thupi, kg) + (1.8 × kutalika, cm) - (4.7 × zaka). Kuphatikiza apo, muyenera kuganizira kuchuluka kwa masewera olimbitsa thupi, ndiko kuti, kumwa zopatsa mphamvu. Chifukwa chake, zotsatira zake zimachulukitsidwa ndi coefficient yofananira. Pantchito yongokhala, timachulukitsa mtengo womwe umapezeka ndi formula ndi 1.2. Coefficient ya zolimbitsa thupi zofooka (mphindi 60 zakuyenda kapena kulimba kopepuka) ndi 1.3; kwa masewera okhazikika - 1.5; pa ntchito yolemetsa - 1.7. Chotsatira chomaliza ichi ndi chiwerengero cha zopatsa mphamvu zomwe zimafunikira kuti thupi likhale lolemera mwachizolowezi.
Kuwerengera kwina
Kalori wa tsiku ndi tsiku amatsimikiziridwanso potengera mphamvu zomwe zimagwiritsidwa ntchito tsiku ndi tsiku. Zimatengera zaka, jenda, ndi zochitika zolimbitsa thupi (CFA) zomwe tikudziwa kale. Azimayi amalowetsa zomwe amafunikira m'njira zotsatirazi: kuyambira zaka 18 mpaka 30 (0.062 × kulemera kwa kg + 2.036) × 240 × CFA; kuyambira zaka 31 mpaka 60 (0.034 × kulemera kwa makilogalamu + 3.538) × 240 × CFA; zaka 60 (0.038 × kulemera mu makilogalamu + 2.755) × 240 × CFA. Amuna amawerengera zotsatirazi: kuyambira zaka 18 mpaka 30 (0.063 × kulemera kwa thupi mu makilogalamu + 2.896) × 240 × CFA; kuyambira zaka 31 mpaka 60 (0.484 × kulemera kwa thupi mu makilogalamu + 3.653) × 240 × CFA; pazaka 60 (0.491 × kulemera kwa thupi mu kg + 2.459) × 240 × CFA. Musasokonezedwe ndi mfundo yakuti zotsatira zomwe zapezedwa zikhoza kusiyana ndi kusinthanitsa kwakukulu. Kupatula apo, mafomuwa adapangidwa popanda wina ndi mnzake.
Ma calories mu ukapolo
Mawerengedwe onsewa akuwonetsa kuchuluka kwa ma calories kuti muchepetse thupi. Koma ndi ma calories angati omwe muyenera kuchepetsa thupi? Apa ndikofunika kudziwa kukula kwa kuwonda. Njira yabwino ndikuchepetsa zakudya mpaka 15%. Kuti mudziwe kuchuluka kwake komwe mukufunikira kuti muchepetse calorie yatsiku ndi tsiku, chulukitsani ndi 0.15. Kuchepetsa uku kumakupatsani mwayi wochotsa 1.5-2 kg pamwezi. Ngati muchepetse thupi mwachangu, calorie imadulidwa ndi 20-25%. Zotsatira zake, mkati mwa mwezi umodzi mutha kugawana ndi 3-5 kg. Ndi zakudya zokhwima, kuchepa thupi ndi chiopsezo ku thanzi kumachepetsa zakudya mpaka 40%. Pankhaniyi, kuwonjezera pakuwonda lakuthwa, mutha kutsimikizira kuti mutha kukulitsa matenda osachiritsika komanso mavuto akulu omwe amapha.
Zinthu zosinthika
Kuphatikiza pa matebulo a calorie a mbale, chidziwitso chokwanira pamutuwu chimaperekedwa ndi mapulogalamu a smartphone. Komabe, omwe amawonda chifukwa chodziwa zambiri amanena kuti kusunga diary yolemba pamanja kumapereka malangizo abwino kwambiri. Pamenepa, powerengera, ndikofunika kukumbukira mfundo zingapo zofunika. Mankhwala ambiri pochiza kutentha amasintha ma calories. Choncho, nyama, nkhuku, nsomba ndi ndiwo zamasamba zimataya chinyezi pophika, koma zimayamwa bwino mafuta. Koma chimanga ndi pasitala, m'malo mwake, zimaunjikira chinyezi, ndikuwonjezera kuchuluka kwake. Izi ndizofunikira kwambiri kuziganizira pokonzekera soups, mbale zazikulu ndi mbale zam'mbali. Kuti muchite izi, siyana ganizirani za caloric zomwe zili mumtundu uliwonse mu mawonekedwe omalizidwa, osaiwala za mafuta, zitsamba, zokometsera komanso madzi.
Podziwa momwe mungawerengere zakudya zanu, mukhoza kupanga menyu yoyenera. Ndipo polemba mawerengedwe mu diary ya chakudya, mudzawona bwino kupita patsogolo ndipo, ngati kuli kofunikira, mudzatha kusintha. Ndipo komabe chinthu chachikulu si kufunafuna anthu okondedwa, koma njira yololera.