Kuwerengera zopatsa mphamvu: kuyamba pati? Maupangiri ambiri owerengera kalori!

Imodzi mwa njira zothandiza kwambiri komanso zotetezeka zochepetsera thupi ndikuwerengera zopatsa mphamvu. M’nkhaniyi tiyankha mafunso otsatirawa. Chifukwa chiyani kuwerengera zopatsa mphamvu ndikothandiza pakuchepetsa thupi? Momwe mungawerengere kuchuluka kwa zopatsa mphamvu zatsiku ndi tsiku kuti muchepetse thupi? Ndipo taganizirani mwatsatanetsatane funso la momwe, kwenikweni, zopatsa mphamvu zamagawo atsiku ndi tsiku.

Kuwerengera kalori kuti muchepetse thupi

Ambiri amakana njirayi chifukwa cha zovuta zake, koma chifukwa cha kuletsa koyenera kwa calorie zakudya zanu, mudzalinganiza mphamvu ndikuwongolera chiwerengerocho. Pamenepo, ngati wina aphunzira kuwerengera zopatsa mphamvu ndikuyang'anira zakudya zanu, simudzangotsogolera thupi lanu mu mawonekedwe, komanso kusintha pang'onopang'ono zakudya. M'malo mwake, kuwerengera zopatsa mphamvu sikumayika zoletsa pazinthu zilizonse, koma ngati mutayamba kuwerengera zopatsa mphamvu zomwe zimadyedwa, ndiye kuti tsiku lina mumazindikira nokha kuti ndi bwino kudya mbale ya saladi ndi nyama kuposa keke yaying'ono. Inde, zopatsa mphamvu zama calorie, zidzakhala zofanana, koma zakudya zamagulu awa ndizosiyana kwambiri.

Mfundo yochepetsera thupi ndiyosavuta: anthu ayenera kudya zochepa kuposa thupi nthawi pokonza kuti anayamba kugwiritsa ntchito mphamvu nkhokwe mafuta. Zingawoneke kuti ndizosavuta - sabata atakhala pa zakudya zolimba, kutaya thupi ndikudzilola nokha ufulu pankhani ya chakudya. Komabe, mfundo imeneyi amapereka yochepa tingati, onse anataya kulemera mmbuyo mofulumira kwambiri. Njira yabwino kwambiri yochepetsera thupi ndikuwerengera zopatsa mphamvu. Chifukwa chiyani?

1. Kuwerengera zopatsa mphamvu ndi njira yabwino yochepetsera nkhawa komanso zoperewera zazikulu. Simumavulaza thupi lanu, kumuyika pazakudya zokhwima.
2. Ndi kuwerengera calorie mudzakhala ndi chakudya chokwanira chokwanira, chifukwa chake, njira iyi yochepetsera thupi siimayambitsa vuto la thupi, mosiyana ndi mono-zakudya ndi njala.
3. Inu simungakhoze kusaganizira pa menyu mumaikonda zakudya, chinthu chofunika kwambiri ndi kukhala mu chimango cha korido zopatsa mphamvu. Komanso, onani momwe zimagwirira ntchito! Kumbali ina, kuti mugwirizane ndi kuchuluka kwazakudya zama calorie, mudzachotsa zakudya zanu ku zakudya zopanda pake, zovulaza komanso zamafuta. (zomwe zili bwino). Koma kumbali ina, nthawi zonse mudzakhala ndi mwayi wodya zomwe mumakonda, ndikungoyang'ana mndandanda watsiku ndi tsiku.
4. Kuwerengera ma calorie ndi gawo loyamba lopita ku zakudya zoyenera, zathanzi, komanso zopatsa thanzi. Mudzakhala anazolowera kutsatira zakudya ndi mwadala njira kusankha mankhwala.
5. Ndi kuwerengera zopatsa mphamvu mudzadya kuchuluka kwa mapuloteni, mafuta ndi chakudya chokwanira, ndipo kuwonda kwanu kudzakhala kwathanzi komanso kopanda vuto. N’chifukwa chiyani kuli kofunikira? Mwachitsanzo, chifukwa cha kusowa kwa mafuta kungayambitse mavuto ndi dongosolo la mahomoni, chifukwa cha kusowa kwa carbs - kutaya mphamvu ndi kutopa. Ndipo kuchuluka kwa mapuloteni, omwe nthawi zambiri amalimbikitsidwa muzakudya zosiyanasiyana, nthawi zambiri kumayambitsa mavuto am'mimba ndi impso.
6. Kuwerengera ma calorie ndiye njira yokhayo yamphamvu, ngati mumasewera masewera ndipo mukufuna kusunga minofu yanu, ndikuyiteteza ku chiwonongeko. (kuthandizira minofu = thupi lopangidwa bwino). Zakudya zolimba zama calorie otsika komanso zopatsa mphamvu zopatsa mphamvu kwambiri komanso zopatsa mphamvu zochulukirapo osati mafuta m'thupi mosavuta kutsanzikana ndi minofu chifukwa zimafunikira mphamvu zambiri.
7. Njira iyi yochepetsera thupi monga kuwerengera kwa calorie kumakhala kokhazikika komanso kokhazikika, popanda kusinthasintha komanso nthawi yomweyo kubwerera kwa mapaundi otayika.
8. Monga lamulo, pambuyo pa miyezi 2-3 mutatha kuwerengera calorie wokhazikika mupanga zina mwazosankha ndipo mudzadziwa zomwe mumadya komanso kuchuluka kwa zomwe mumadya patsiku. kuti mukhalebe munjira yanu yama calorie. Ngati mukuganiza kuti tsopano adzakhala bwenzi lanu kwa moyo wonse, sizili choncho.
9. Kuwerengera zopatsa mphamvu ndizosiyana kwambiri komanso njira yabwino yochepetsera thupi. Ngati, pambuyo pa kulephera kwa zakudya muyenera kusiya kapena kuyamba kuyambira pachiyambi, kuwerengera zopatsa mphamvu ndikosavuta kuwongolera mwadzidzidzi "masiku azagorye". Basi pang'ono kuchepetsa kufunika kwa tsiku ndi tsiku kwa zopatsa mphamvu kwa masiku 2-3 otsatira, kapena kugwiritsa ntchito mphamvu zolimbitsa thupi.
10. Kuwerengera zopatsa mphamvu ndikosavuta kusintha pakuwongolera kulemera pambuyo pakuwonda. Zonse zomwe muyenera kuwonjezera + 10-20% ku calorie yanu yamakono (malingana ndi kuchepa komwe mwasankha).

Chakudya choyenera: momwe mungayambire pang'onopang'ono

Kuti muyambe kuwongolera zakudya zanu, muyenera kuchita izi:

• Kuti mudziwe kuchuluka kwa kalori zomwe mumadya tsiku lililonse.
• Yambani kusunga mbiri ya tsiku ndi tsiku ya chakudya chodyedwa.
• Kuwonera pagalasi nthawi zonse kumapangitsa kuti thupi lanu likhale labwino.

Algorithm yowerengera zopatsa mphamvu kuti muchepetse thupi

CHOCHITA 1: kuwerengera kuchuluka kwa metabolic

Aliyense wa ife, malingana ndi kulemera, ntchito ndi zaka zimafuna chakudya chosiyana. Kuti mudziwe chithunzi chenicheni chomwe muyenera kugwiritsa ntchito chilinganizo Harris-Benedict:

• Akazi: BMR= 9.99 mu * kulemera (mu kg) + 6,25 * kukula (cm) - 4,92 * zaka (zaka) - 161
• Amuna: BMR = 9.99 mu * kulemera (mu kg) + 6,25 * kukula (cm) - 4,92 * zaka (zaka) + 5

kumene BMR - base metabolic rate (basal metabolic rate)

CHOCHITA 2: dziwani zochita za tsiku ndi tsiku

Zotsatira zake ndi gawo loyambira la metabolism (BMR) lomwe limachulukitsidwa coefficient ya zochitika zolimbitsa thupi:

• 1,2 - zochita zochepa (kusachita masewera olimbitsa thupi, kungokhala chete, kuyenda pang'ono)
• 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 za tsiku)
• Mwa 1.55 - ntchito kuposa avareji (kulimbitsa thupi kwambiri 5-6 pa sabata, kuchita bwino kwatsiku)
• Mwa 1.64 - ntchito yowonjezera (zolimbitsa thupi tsiku ndi tsiku, kuchita masewera olimbitsa thupi masana)
• 1,72 - ntchito yayikulu (zolimbitsa thupi kwambiri tsiku lililonse komanso kuchita masewera olimbitsa thupi tsiku lililonse)
• Kupita ku 1.9 - ntchito zapamwamba kwambiri (nthawi zambiri tikukamba za othamanga mu nthawi ya mpikisano)

Chonde dziwani! Ndi kuchulukitsa kuti muyang'ane bwino ntchito yonse masana. Mwachitsanzo, ngati mumachita masewera olimbitsa thupi tsiku lililonse kwa mphindi 30-45, koma mukukhala ndi moyo wongokhala, simuyenera kutenga gawo lopitilira 1,375. Kulimbitsa thupi kumodzi, ngakhale mwamphamvu kwambiri, sikulipira kusowa kwa ntchito masana.

CHOCHITA 3: werengera zotsatira zomaliza

Chifukwa chake, pochulukitsa kuchuluka kwa basevel metabolic rate (BMR) pochita masewera olimbitsa thupi, talandira ma calories anu. Kudya pansi pa lamulo ili, simudzawonda kapena kulemera. Izi zotchedwa chizolowezi cha zopatsa mphamvu zothandizira kulemera.

BMR * chiŵerengero cholimbitsa thupi = mlingo wa zopatsa mphamvu kuti uthandizire kulemera.

Ngati mukufuna kuchepetsa thupi, zina mwazotsatira zake zimafunika kuchotsa 15-20% (ichi ndiye chakudya chokhala ndi kuchepa kwa caloric). Ngati mukugwira ntchito pa kukula kwa minofu, ndiye muyenera kuwonjezera 15-20% (chidzakhala chakudya chokhala ndi ma calorie owonjezera). Ngati muli pa siteji ya "kusunga kulemera", siyani chiwerengerocho chosasinthika.

Ndi kulemera pang'ono owonjezera tikulimbikitsidwa kuwerengera tsiku ndi tsiku caloric kuchepa kwa 15%. Ngati mukufuna kuchotsa> 10 kg timalimbikitsa kuwerengera ndi kuchepa kwa 20%. Pamene lalikulu owonjezera kulemera, ngati mukufuna kuchotsa> 40 makilogalamu akhoza kutenga chipereŵero cha 25-30%.

CHITSANZO:

Mkazi, zaka 30, kulemera 65 kg, kutalika 165 cm, kuchita masewera olimbitsa thupi katatu pa sabata:

• BMR = 9,99 * 65 + 6,25 * 165 - 4,92 * 30 - 161 = 1372
• Kudya zakudya zopatsa mphamvu kuti muchepetse thupi = 1372 * 1,375 = 1886,5 kcal
• Kuperewera kwa caloric wamba = 1886 - (1886 * 0,2) = 1509 kcal

Okwana kupeza 1450-1550 zopatsa mphamvu ndi mlingo tsiku kuwonda. Pachiwerengero ichi, muyenera kusunga ma calorie a tsiku ndi tsiku pazakudya zanu.

• Bwanji osagwera m'munsi mwa khola lokhazikitsidwa: thupi limazolowera chakudya chochepa, limachepetsa kagayidwe kachakudya ndipo mukangoyamba kudya pang'ono, mudzalemera kwambiri.
• Chifukwa chiyani simungadutse korido: simuwonda, chifukwa thupi silidzakhala ndi nthawi yogwiritsira ntchito mphamvu zomwe analandira.

ONLINE CALORIE CALCULATOR

Malangizo 12 amomwe mungawerengere zopatsa mphamvu

1. Sungani diary ya chakudya, manambala ayenera kulembedwa. Osadalira kukumbukira kwanu ndi musadalire kuyerekeza movutikira, mwinamwake pali chiopsezo chodya kwambiri, kapena choipitsitsa, chopereŵera.
2. Kupita patsogolo kwaukadaulo kwathandizira kwambiri ntchito yathu yopanga zakudya. Tsitsani pulogalamu yathu yam'manja yowerengera zakudya zama calorie, mumapangitsa moyo wanu kukhala wosalira zambiri. Tikukulangizani kuti muwerenge: Mapulogalamu apamwamba kwambiri aulere owerengera zopatsa mphamvu.
3. Musakhulupirire miyeso ya kulemera kwa zinthu "ndi diso", onetsetsani kuti mugule sikelo yakukhitchini. Popanda masikelo akukhitchini ndi mawerengedwe anu a zopatsa mphamvu kuti akhale olakwika, chifukwa chake zomwe mukufuna zimakhala zovuta kukwaniritsa. Mwa njira, nthawi zambiri mumapulogalamu owerengera zopatsa mphamvu zomwe zawerengedwa kale pamtengo wamagetsi, mwachitsanzo, kwa lalanje limodzi. Kodi lalanje lokhazikika, lomwe tidawerengera zopatsa mphamvu sizikudziwika. Mwina lalanje wanu mochuluka kapena mocheperapo. Zoonadi, cholakwikacho ndi chaching'ono, koma ngati masana zinthu zonse zopangidwa za "diso", ndi chithunzithunzi sichidzagwira ntchito. Onani zomwe tasankha: Masikelo 20 apamwamba akukhitchini apakompyuta.
4. Yesani mankhwala okhawo amene sanakonzekere! Ngati mwayiwala kuchita izi pophika, onetsetsani kuti mwayang'ana zakudya zomwe zili ndi calorie pazakudya zokonzeka. Mwachitsanzo, mphamvu ya 100 g ya mpunga waiwisi ndi 100 g wa mpunga wophika sizofanana. Nthawi zonse ndi bwino kuyeza mankhwala mu youma kapena yaiwisi, osati kuphika. Kotero deta idzakhala yolondola kwambiri.
5. Yesani mankhwala omwe ali okonzeka kugwiritsidwa ntchito kapena kukonzekera: nyama yopanda mafupa, zipatso ndi ndiwo zamasamba popanda peel, pachimake, tchizi popanda kuyika, nkhuku yopanda khungu, ndi zina zotero.
6. Konzekeranitu menyu yanu yachitsanzo ya mawa. Pangani mndandanda wa zakudya kuti mupewe zodabwitsa ndi kusowa kwa zinthu kapena zinthu zina.
7. Pokonzekera menyu wamasiku ano kapena tsiku lotsatira, nthawi zonse musiye kanjira kakang'ono (150-200 kcal) kuti mukhale ndi malo oyendetsa. Mwadzidzidzi mudzakhala ndi chokhwasula-khwasula chosakonzekera kapena mwaganiza zosintha chinthu china m'malo mwa china.
8. Ngati mukuphika mbale yovuta yomwe imakhala ndi zinthu zingapo (msuzi, keke, casserole, pizza), ndibwino kuti musapeze zopatsa mphamvu zake pa intaneti. Pamaso kuphika, kulemera aliyense pophika, kuwerengera mphamvu mtengo ndi chidule chifukwa manambala. Motero, zotsatira zake zidzakhala zolondola kwambiri.
9. Pewani malo odyera ndi odyera. M'dziko lamakono zikuwoneka zovuta kwambiri, koma ngati mutakhala ndi chizolowezi chonyamula chakudya kuntchito, kuphunzira kapena kuyenda, zolinga zawo zochepetsera thupi mudzapeza mofulumira kwambiri. Ngakhale mndandanda wamalo odyera utatchula kuchuluka kwa zopatsa mphamvu muzakudya, kumbukirani kuti ziwerengerozi ndizongoyerekeza.
10. Osayang'ananso kuchuluka kwa zopatsa mphamvu zomwe zasonyezedwa pa maphikidwe pamasamba osiyanasiyana kapena m'magulu malinga ndi maphikidwe omwe ali pamasamba ochezera. Choyamba, sizidziwika momwe mosamala amaganizira zonse deta, drafters wa maphikidwe. Chachiwiri, mutha kusinthasintha kulemera kwa zosakaniza zomwe zingasinthe calorie ya chakudya.
11. Ngati tsiku lina inu kwambiri adzapitirira kukhazikitsidwa mphamvu kudya, ndi sikoyenera Mulimonsemo kukonza kusala masiku njala. Chifukwa chake mudzangosokoneza magwiridwe antchito a metabolism. Pitirizani kutsatira njira ya zopatsa mphamvu, ndipo ngati muli ndi chikumbumtima choipa kwambiri dzulo "Sagar", ndi bwino kulipira 1 ola masewera olimbitsa thupi, kuyenda kapena zina zolimbitsa thupi. Kapenanso, kwa masiku angapo kuchepetsa zakudya ndi 15-20% kubwezera chakudya owonjezera, ndiyeno kubwerera ku zakudya yapita.
12. Kuti mudziphunzitse kuwerengera zopatsa mphamvu, choyamba muyenera kudziletsa kwambiri. Koma pakatha milungu ingapo, mudzadziphunzitsa musanadye chilichonse kuti mupange zakudya muzolemba zanu. Nthawi zambiri miyezi 2-3 yokwanira kupanga menyu watsiku ndi tsiku ndikuphunzira momwe mungafotokozere chakudya chanu chanthawi zonse popanda zowerengera.

Momwe mungawerengere zinthu za KBZHU

Kuti mumvetsetse bwino nkhani yowerengera ma calories, muyenera kumvetsetsa momwe mungawerengere zinthu za KBZHU (ma calorie, mapuloteni, mafuta ndi chakudya) ndi komwe mungapeze zambiri za manambala azinthuzi. Tiyeni tipende pang'onopang'ono momwe tingawerengere zopatsa mphamvu, zomanga thupi, zopatsa mphamvu ndi mafuta m'zakudya. Werengani zambiri za kuchuluka kwa mapuloteni, chakudya ndi mafuta kwa munthu aliyense, werengani apa: Momwe mungawerengere PFC (mapuloteni, mafuta, chakudya) ndipo imachita chiyani?

Mungapeze kuti zopatsa mphamvu ndi PFC?

• Chidziwitso chonse cha zopatsa mphamvu, zomanga thupi, zopatsa mphamvu ndi mafuta zimayang'ana pamapaketi azinthuzo. Pali chidziwitso cholondola kwambiri.
• Ngati chinthucho chikugulitsidwa popanda kulongedza kapena kuyika mphamvu yamagetsi sichinatchulidwe, ndiye penyani zopatsa mphamvu zazakudya pa intaneti. Mwachitsanzo, lowetsani mu injini yosakira "banana KBZHU" ndikupeza deta zonse zofunika. Ndikoyenera kuyang'ana magwero angapo kuti mutsimikizire kulondola kwa deta.
• Ngati mumagwiritsa ntchito tsambalo kapena pulogalamu yam'manja kuti muwerenge zopatsa mphamvu, nthawi zambiri imakhala ndi zinthu zomwe zili ndi data KBZHU. Choncho, kuwonjezera kufufuza zambiri si koyenera.
• Ngati muli ndi mbale zovuta tichipeza angapo zosakaniza, ndiye kulemera aliyense pophika kuwerenga KBZHU aliyense wa zosakaniza payokha ndi chiŵerengero chifukwa manambala. Werengani zambiri za izo pansipa.

Momwe mungawerengere KBZHU: zitsanzo

Tiyeni tiwone zitsanzo zenizeni za momwe tingawerengere zopatsa mphamvu, zomanga thupi, mafuta ndi ma carbohydrate muzakudya zapayekha komanso zakudya zokonzeka.

1. Kutsika 5%. Onani zopatsa mphamvu zama calorie zomwe zili pamapaketi. Ngati sichinatchulidwe, yang'anani pa intaneti.

KBZHU mafuta 5% - 100 g:

• Ma calories: 121 kcal
• Mapuloteni: 17 g
• Mafuta: 5 g
• Zakudya: 1.8 g

a) Mwachitsanzo, mwaganiza kudya 80 g wa kanyumba tchizi. Kuti muwerenge KBZHU 80 g ya tchizi, ingochulukitsani chiwerengero chilichonse ndi 0.8:

KBZHU curd 5% - 80d:

• Zopatsa mphamvu: 121 * 0,8 = 96,8 kcal
• Mapuloteni: 17 * 0,8 = 13,6 g
• Mafuta: 5 * 0,8 = 4 g
• Zakudya zopatsa mphamvu: 1.8 g * 0,8 = 1,44 g

b) Ngati mwasankha kudya 225 magalamu a kanyumba tchizi, chulukitsani chiwerengero chilichonse 2.25:

KBZHU mafuta 5% - 225 g:

• Zopatsa mphamvu: 121 * 2,25 = 272,3 kcal
• Mapuloteni: 17 * 2,25 = 38,25 g
• Mafuta: 5 * 2,25 = 11,25 g
• Zakudya zopatsa mphamvu: 1.8 g * 2,25 = 4,05 g

Choncho, ife kupeza enieni KBZHU tchizi, malinga ndi kulemera kwake.

2. Mapila. Ichi ndi Chakudya Cham'mawa chodziwika kwambiri ndi omwe akuyesera kutsatira zakudya zopatsa thanzi. Kuwerengera zopatsa mphamvu za oatmeal ndikosavuta kwambiri. Poyerekeza ndi ndondomeko yomwe ili pansipa, tikuyembekezera KBZHU kwa mbewu zina zonse ndi pasitala.

a) oatmeal Analemera zouma (zinali zouma, izi ndizofunikira!). Mwachitsanzo, muli ndi data 70 KBZHU Yang'anani pamapaketi kapena pa 100 g:

KBZHU oat - 100 g;

• Ma calories: makilogalamu 342
• Mapuloteni: 12 g
• Mafuta: 6 g
• Zakudya: 60 g

Popeza sitikukonzekera kudya magalamu 100 owerengedwa pa magalamu 70, kuchulukitsa ziwerengero zonse ndi 0.7:

KBZHU oatmeal - 70 g;

• Zopatsa mphamvu: 342 * 0,7 = 240 kcal
• Mapuloteni: 12 * 0,7 = 8.4 g
• Mafuta: 6 * 0,7 = 4,2 g
• Zakudya zopatsa mphamvu: 60 * 0,7 = 42 g

Uwu ndiye womaliza wa KBZHU wopanda oatmeal 70 g: K-240, B-8,4; W Ndi 4.2; ndi-42. Ndi madzi ochuluka bwanji omwe mwawonjezera, simuwotchera bwanji, ndipo mosasamala kanthu kuti amalemera bwanji mutaphika, mumalowetsa deta muzolemba zanu za chakudya. pa mfundo youma. Mofananamo, pali zina monga chimanga, pasitala, mbatata.

Pa intaneti mungapeze zopatsa mphamvu za oatmeal zophikidwa kale. Koma ndi bwino kuti musagwiritse ntchito ziwerengerozi. Grits amamwa madzi ndikutupa, ndipo kulemera kwake komaliza kumasiyana malinga ndi kuchuluka kwa madzi omwe mwawonjezera komanso nthawi yowira phala. Choncho nthawi zonse yesani mbewu zonse mu mawonekedwe owuma (osakonzekera).

b) Tiyerekeze kuti mukukonzekera oatmeal ndi mkaka kuwonjezera mafuta, uchi ndi mkaka. Pankhaniyi, timayezera chosakaniza chilichonse musanaphike (njere, mafuta, uchi, mkaka), khulupirirani KBZHU pachinthu chilichonse, fotokozani mwachidule ndikupeza zakudya zokonzeka KBZHU. Zonsezi zimawerengedwa musanaphike! Werengani zambiri za kuwerengera zakudya zomwe zakonzeka zotsika pang'ono.

3. Chifuwa cha nkhuku. Chinthu china chodziwika bwino kuchokera kuonda, kotero tiyeni tiwone.

Yesani bere la nkhuku kukhala laiwisi, makamaka mutatha kusungunuka ndikuwumitsa, kuti mawerengedwe asakhale ndi chinyezi chochulukirapo. (chabwino, ngati ikhala yolondola mpaka kumapeto). Kuwerengera KBZHU chifuwa cha nkhuku 120 g:

KBZHU nkhuku chifuwa - 100 g:

• Ma calories: 113 kcal
• Mapuloteni: 24 g
• Mafuta: 2 g
• Zakudya: 0.4 g

KBZHU nkhuku chifuwa - 120 g:

• Zopatsa mphamvu: 113 * 1,2 = 135,6 kcal
• Mapuloteni: 24 * 1,2 = 28,8 g
• Mafuta: 2 * 1,2 = 2,4 g
• Zakudya zopatsa mphamvu: 0.4 g * ya 1.2 = 0.48 g

Titawiritsa nkhuku bere, si masekeli ndi kuwerengera zopatsa mphamvu si. Ganizirani zambiri mu mawonekedwe ake aiwisi. Zonunkhira ndi mchere ku zopatsa mphamvu zama calorie sizimakhudzidwa, koma ngati mukuphika ndi mafuta, musaiwale kuwonjezera.

Momwe mungapezere maphikidwe okonzeka

Monga tanena kale, pophika zakudya zovuta kuwerengera zopatsa mphamvu ndi izi:

• Yesani chosakaniza chilichonse mu chonyowa / chowuma
• Ganizirani chilichonse chopangira KBZHU pazithunzi pamwambapa
• Fotokozerani mwachidule za data ndikupeza zakudya zopatsa mphamvu zambiri.

Nachi chitsanzo chokhala ndi mbale yovuta yomwe tatchula pamwambapa: oatmeal ndi mkaka, uchi ndi batala.

Zosakaniza za phala:

• 130 g wa oatmeal
• 50 ml mkaka 3.2%
• 30 g wa uchi
• 10 g batala

Tikuyembekezera mwa fanizo ndi zitsanzo pamwambapa, kuchulukitsa deta pa kulemera kwa mankhwala. Kenako onjezerani zopatsa mphamvu, mapuloteni, chakudya ndi mafuta.

Pezani KBZHU oatmeal: K-647,6; B-Wa 17.73; W-17,78; U-104,23.

Njira yosavuta yowerengera zakudya zokonzeka KBZHU

Pali njira yosavuta komanso yabwino yowerengera zakudya za KBZHU. Kuti tichite izi, timagwiritsa ntchito Calorizator. Pitani patsamba Maphikidwe a Analyzer ndikulowa pawindo latsopano losiyanitsidwa ndi zosakaniza zathu zonse: 130 g oats, 50 ml mkaka 3.2%, 30 g uchi, 10 g batala:

Dinani kusanthula, ndipo m'malo mowerengera pamanja zopatsa mphamvu pezani ziwerengero zomwe zatsirizidwa kale:

Yang'anani pa mzere okwana ndipo konzekerani zakudya zovuta zama calorie zokhala ndi zosakaniza zingapo.

Ndipo simuyenera kuyika zolemera mu magalamu, mutha kugwiritsa ntchito zizindikilo motere:

Monga mukuonera, mukhoza kutengera Chinsinsi ndi kuwerengera KBZHU kotero. Koma samalani! Mwachitsanzo, mababu 2 mukumvetsetsa maphikidwe a analyzer ndi 150 g, Koma zoona zake zikhoza kukhala 100 g ndi 200 g, malingana ndi kukula kwake kwa babu. Mtengo wa mapulogalamu oterowo udzawerengedwa. Choncho ndi bwino kuyeza ndi kulemba analyzer mankhwala mu magalamu, ataziyeza.

Ngati mumagwiritsa ntchito mapulogalamu a m'manja kuti muwerenge zopatsa mphamvu, mofananamo, kulemera bwino, osagwiritsa ntchito powerengera "nthochi imodzi" kapena "anyezi 1" kuchokera pazomwe zamalizidwa.

Momwe mungayesere chakudya, ngati mumaphikira banja?

Kaŵirikaŵiri timadziphikira zakudya zapamwamba osati za iwo eni koma za banja lonse. Momwe mungawerengere zopatsa mphamvu, ngati mumayeza zinthu zomwe mukufuna mu mawonekedwe awo osaphika, komanso mukaphika zinthu zolemetsa zikusintha? Pali njira yosavuta yothetsera vutoli.

1. KBZHU yowerengera pamaziko a ziwembu zojambulidwa pamwambapa, kuyeza zosakaniza zouma kapena zouma musanaphike. Tiyeni titenge chitsanzo chathu oatmeal ndi mkaka, uchi ndi batala, zomwe takambirana pamwambapa. Tili ndi KBZHU yonse: K-648; B-17,7; W-17,8; U-104.

2. Kuphika phala, onjezerani zosakaniza zonse, sakanizani. Yesani mbale. Mwachitsanzo, tinali ndi magalamu 600 - kulemera kwa chakudya chokonzeka.

3. Sakanizani phala mbale yake kuti ayezedwe. Mwachitsanzo, gulu lathu lidafika 350 g.

4. 350 magalamu ndi 58% ya chiwerengero chonse cha phala (350 yogawidwa ndi 600 ndikupeza 58%).

5. Muwerengereni KBZHU gawo lanu pochulukitsa manambala ndi 0.58:

• Zopatsa mphamvu: 648 * 0,58 = 376 kcal
• Mapuloteni: 17,8 *0,58 = 10.2 g
• Mafuta: 17,8 *0,58 = 10.3 g
• Zakudya zopatsa mphamvu: 104 * 0,58 = 60.5 g

6. Ponseponse, tidawerengera gawo limodzi la oatmeal: K-376; B-10,2; W Ndi 10.3; Pa-60,5.

Tikukulimbikitsani kuti muwerenge pamutuwu zolemba zotsatirazi:

• Kuchepa kwa kalori: komwe mungayambire kuonda
• Momwe mungawerengere BDIM ndi zomwe imachita
• Kusankha kwa mapulogalamu am'manja owerengera zopatsa mphamvu
• Zonse zokhudza kadyedwe koyenera komanso koyambira
• Kusala kudya kwapakati: kuwonda kwa waulesi