Zamkatimu
Kudya kwa calorie tsiku ndi tsiku: momwe mungawerengere. Kanema
Kuthandizira njira zofunika, mphamvu ndizofunikira ngakhale kwa thupi, mwiniwake yemwe amakonda kugona pa sofa pamaso pa TV tsiku lonse. Komanso, amafunidwa ndi mkazi ameneyo yemwe amakhala ndi moyo wokangalika, amapita kumasewera. Koma kuti pasapezeke m'modzi kapena winayo bwino, aliyense amafunikira zake, ma calorie a tsiku ndi tsiku, omwe amatha kuwerengedwa paokha.
Zomwe zimatsimikizira kudya kwa calorie tsiku lililonse
Azimayi omwe safuna kukhala bwino amadziwa bwino kuti izi sizichitika, m'pofunika kudya ndendende zopatsa mphamvu tsiku lililonse. Mwachilengedwe, ngati mutsatira zakudya zilizonse kuti muchepetse kunenepa kwambiri, muyenera kudya zochepa kuposa momwe zimakhalira, zomwe ndi gawo lamunthu lomwe limawerengedwa poganizira zizindikiro.
Chizolowezichi chimadalira osati pa jenda ndi zaka zokha, komanso pa moyo, ntchito komanso ngakhale nyengo ya dera limene mukukhala.
Ndipo izi ndi zachibadwa, chifukwa mu ubwana ndi unyamata, pamene pali kukula kwakukulu ndipo mafupa amapangidwa, thupi limafunikira zakudya zambiri ndi zopatsa mphamvu. Koma okalamba, omwe asiya kale kugwira ntchito mwakhama, mphamvu zambiri zowonjezera moyo sizikufunikanso. Koma munthu wokalamba akapitirizabe kunyamula katundu wake m’thupi, amafunikira nyonga yofanana ndi ya mwana.
Powerengera, ndikofunikanso kuganizira za jenda, chifukwa thupi lachimuna, mwa chikhalidwe chake, limagwiritsa ntchito mphamvu zambiri; komabe, posachedwapa izi sizinali choncho nthawi zonse, makamaka mukaganizira kuti mayi woyembekezera komanso woyamwitsa amafunikira mphamvu zowonjezera kuti abereke ndi kudyetsa mwana wathanzi.
Mutha kuonda, ngakhale mutakhala ndi ma calorie omwewo tsiku ndi tsiku, pokha powonjezera kuchita masewera olimbitsa thupi - siyani chikepe ndikuyenda.
Ma calorie a tsiku ndi tsiku omwe mumafunikira amatengera kuchuluka kwa metabolism yanu (BMR). Izi ndizochepa zopatsa mphamvu zopatsa mphamvu zomwe thupi liyenera kupereka, lomwe lili mumpumulo wathunthu. Ngakhale mutagona, mumafunika mphamvu zambiri kuti mukhalebe ndi thupi. SBI simakwaniritsa zosowa zanu zolimbitsa thupi.
Kuwerengera chizindikirochi, mungagwiritse ntchito imodzi mwa njira ziwiri - Harris-Benedict, yemwe adamufunsa mu 1919, kapena Mifflin-Saint Geor, yomwe yakhala ikugwiritsidwa ntchito kuyambira 2005.
Yoyamba imapangitsanso kuyerekeza molondola kwa HEI kwa iwo omwe moyo wawo umadziwika ndi kuchita masewera olimbitsa thupi kwambiri, koma nthawi zambiri, kuwerengera kolondola kwa HEI kumatha kuchitika molingana ndi chilinganizo chachiwiri.
Malingana ndi ndondomeko ya Harris-Benedict, kwa amayi:
- BOO = 655,1 + 9,6 * M + 1,85 * P - 4,68 * B, pamene M ndi kulemera kwa thupi mu kilogalamu
- P - kutalika kwa masentimita
- B - zaka (chiwerengero chonse cha zaka)
Mutha kugwiritsa ntchito fomula ya Mifflin-Saint Geor, yomwe pakadali pano ikuvomerezedwa ndi American Dietetic Association (ADA) kuti mudziwe zoyambira zama calorie zofunika kwa akazi: BOO = 9,99 * M + 6,25 * P – 4,92 * B – 161.
Koma, zowonadi, mtengo wa BMR womwe wapezedwa uyenera kusinthidwa poganizira kuchuluka kwa zolimbitsa thupi zanu, zomwe gawo loyenera limayikidwa.
- chifukwa chake, ngati mukukhala moyo wongokhala ndikugona pampando kapena kukhala pakompyuta tsiku lonse, kokwana iyi ikhala yofanana ndi 1,2
- ngati mumagwira ntchito yopepuka masana kapena kuchita masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi 3-4 pa sabata, zidzakhala zofanana ndi 1,375
- ngati ntchito yanu ikugwirizana ndi zolimbitsa thupi zolimba kwambiri kapena mukupita kolimbitsa thupi 4-5 pa sabata, kuwongolera kwanu kudzakhala 1,4625
- kuchita masewera olimbitsa thupi kwambiri kapena kuphunzitsidwa 4-5 pa sabata kumakupatsani mwayi wogwiritsa ntchito coefficient ya 1,55
- mukamagwira ntchito yamanja kapena masewera olimbitsa thupi tsiku lililonse, chiŵerengerocho chidzakhala 1,6375
- kwa othamanga omwe amaphunzitsa mwamphamvu kawiri pa tsiku, ndi 2
Osachita mantha ndi kuchuluka kwa magawo ndi zovuta zomwe zimaperekedwa - pamasamba ambiri pa intaneti operekedwa ku zakudya, mutha kuwerengera ma calorie anu a tsiku ndi tsiku kwaulere polemba magawo onse ofunikira: kutalika, kulemera, zaka, kusonyeza kuchuluka kwa masewera olimbitsa thupi ndikusankha imodzi mwa njira ziwirizi.
Chakudyacho chiyenera kukhala chokwanira komanso chokhala ndi zakudya zonse zofunika, mavitamini ndi kufufuza zinthu. Chepetsani ma calories pochepetsa kuchuluka kwa chakudya ndi mafuta, koma ayenera kukhalabe muzakudya
Momwe mungawerengere bwino ma calorie a tsiku ndi tsiku mukudya
Zakudya zilizonse zochepetsera thupi zimatengera kupanga ndi kusunga kuchepa kwa calorie yopangira nthawi inayake. Muyenera kudziwa kuti kudya zakudya zomwe zili m'mphepete mwa njala, pamene chiwerengero cha zopatsa mphamvu tsiku ndi tsiku chimachepetsedwa kufika 500 kapena kucheperapo, chimakhala ndi kulemera kwake koyambirira ndipo kumakhala ndi mavuto aakulu a thanzi. Pofuna kupewa izi, gwiritsani ntchito zomwe zimatchedwa zakudya zazitali, zomwe kuchepa kwa calorie ya tsiku ndi tsiku sikudutsa 15-20%, ndipo patapita miyezi ingapo mudzatha kuonda popanda kuvulaza thanzi lanu.
Pokhapokha ndi ma calorie oyenera pazakudya zanu mutha kukwaniritsa kuchepa thupi.