Zakudya zambiri zomwe timadya nthawi zonse sizikuwoneka kuti zili ndi ma calories ambiri, shuga wambiri kapena mafuta ambiri. Ndipo komabe, zakudya zambiri zimakhala ndi zopatsa mphamvu zosayembekezereka. PassportHealth imakuuzani zonse za zopatsa mphamvu zobisika.

Mawu enieni omwe ayenera kugwiritsidwa ntchito ndi "kilocalories". Kilocalorie ndi gawo la kuyeza kwa mphamvu ya chakudya. Amagwiritsidwa ntchito kuwerengera mphamvu zomwe thupi limawononga kapena mphamvu zomwe zimaperekedwa ndi chakudya.

Chiwerengero cha zopatsa mphamvu zodyedwa sikuyenera kukhala diktat. Kudziwa kuchuluka kwa ma calories omwe chakudya chimayimira kumangokuthandizani kuti muzitha kuyendetsa bwino kulemera kwanu ndikudziwa zomwe mukudya. Chinthu chofunika kwambiri ndi kudya moyenera komanso kudziwa kumvetsera thupi lanu kuti mudye pamene mukufunikira.

Mlingo wovomerezeka wa tsiku ndi tsiku wa ma kilocalories umayesedwa molingana ndi zaka komanso ndalama zomwe munthu aliyense amagwiritsa ntchito. Izi ndi zizindikiro osati udindo.

Chiyerekezo cha mphamvu zatsiku ndi tsiku malinga ndi Health Canada Kwa mwamuna wamkulu yemwe sangokhala, amakhala pakati pa 2000 ndi 2500 kcal patsiku, kwa munthu wamkulu wokangalika: pakati pa 2200 ndi 2700 kcal patsiku komanso kwa munthu wamkulu wokangalika: pakati pa 2500 ndi 3000 kcal. patsiku. Kwa mzimayi wamkulu yemwe amakhalapo, amakhala pakati pa 1550 ndi 1900 kcal patsiku, kwa mkazi wachikulire wosagwira ntchito: pakati pa 1750 ndi 2100 kcal patsiku komanso kwa mkazi wamkulu wokangalika: pakati pa 2000 ndi 2350 kcal patsiku.

Zakudya zatsiku ndi tsiku zomwe zimalimbikitsidwa ndi PNNS (National Nutrition and Health Program) ku France ndi za mkazi pakati pa 1800 ndi 2200 kcal patsiku, kwa mwamuna: pakati pa 2500 ndi 3000 kcal patsiku ndipo kwa wamkulu ndi mwachitsanzo pambuyo pa zaka 60. : 36 kcal / kg patsiku (zomwe zimagwirizana, kwa munthu wolemera makilogalamu 60 mpaka 2160 kcal patsiku).