Zamkatimu
Kudya kwa kalori tsiku lililonse. Kanema
Pali mitundu yambiri yazakudya zolemetsa, koma njira yotetezeka kwambiri yochepetsa thupi imakhazikitsidwa pa kuwerengera kosavuta kwa kalori. Sichifuna luso lapadera kapena ndalama zakuthupi, muyenera kungodziwa njira yomwe muyenera kutsatira.
Kudya kwa kalori tsiku lililonse pamisinkhu yosiyanasiyana
Lingaliro loti muchepetse thupi ndilakuti muyenera kudya zakudya zopatsa thanzi zochepa kuposa zomwe thupi limafunikira kuti zizigwira bwino ntchito. Koma chowonadi ndichakuti gawo ili ndilosiyana pamibadwo iliyonse, chifukwa chake, menyu ayenera kusankhidwa osangoganizira za kuchepa kwa zopatsa mphamvu, komanso potengera zomwe ndalama zawo zoyambirira ziyenera kukhala. Ndicho chifukwa chake sikutheka kuchepetsa kuchepa kwa kalori kwa achinyamata, amayi apakati, azimayi oyamwitsa, komanso omwe akugwira ntchito yolimbitsa thupi, pomwe thupi limafunikira mphamvu zambiri kuti likule kapena kuchita ntchito zina kuposa nthawi zina.
Pafupifupi, patatha zaka 18, m'pofunika:
- amuna pafupifupi 3000 calories
- akazi pafupifupi 2500 calories
Manambalawa ndioyenera iwo omwe zochitika zawo sizikugwirizana ndi zochitika zapadera zolimbitsa thupi.
Pambuyo pazaka 40 kuchokera paziwerengerozi, mutha kuchotsera ma calories ena 200, chifukwa kagayidwe kamene kamayamba kuchepa
Kodi ndiyenera kukhala chakudya chiti cha calorie tsiku lililonse kuti muchepetse kunenepa
Pa intaneti mutha kupeza ma makina owerengera osiyana siyana, omwe machitidwe awo sagwirizana ndi chilichonse. Koma ambiri, amakhulupirira kuti malire kalori chakudya kuwonda akhoza kuchepetsedwa kuti 1200 zopatsa mphamvu. Mukachepetsa chakudya chanu mopitilira apo, chimangochepetsa kagayidwe kake, thupi limayamba kugwira ntchito yopulumutsa mphamvu, kuyesera kuyika zakudya zilizonse zochepa mumafuta. Koma mukachepetsa thupi mkati mwa ma calories 1200, pali mwayi uliwonse wochepetsa thupi popanda kusowa njala.
Ndikuchepetsa kwakeko kwama calorie, atabwerera kuzakudya wamba, ma kilogalamu omwe apita mwachangu abwezeretsedwanso.
Momwe mungawerengere kuchuluka kwa kalori kuti muchepetse kunenepa
Mukamalemba zakudya zanu, muyenera kumvetsetsa kuti kutsatira zomwe zili ndi kalori sikutsimikizira kuti muyenera kukhala ndi thanzi labwino. Chakudya chiyenera kukhala choyenera ndikukwaniritsa zofunikira zonse za thupi.
Nthawi zonse, chiwembu chokhazikitsa zakudya chitha kuyimiriridwa ndi 40% ya mapuloteni ndi chakudya kuchokera pagawo lathunthu la chakudya ndi 20% yokha yamafuta
Ubwino pakati pazomaliza umaperekedwa kwa masamba ndi mkaka. Ndipo ngati chilichonse chiri chosavuta ndi mapuloteni: ayenera kukhala oyera, monga omwe amapezeka m'mazira kapena nyama, nkhuku kapena nsomba, ndiye kuti chakudya chimayenera kusankhidwa moyenera. Zosankhazo ziyenera kuphatikiza zomwe zimapezeka m'masamba, zipatso ndi chimanga. Zimatsalira kugawa zopatsa mphamvu 1200 muzakudya 3-4 ndikupanga menyu kutengera kalori ya gawo lililonse.
Werenganinso nkhani yosangalatsa yamomwe mungapangire zakudya zanu.