Zamkatimu
Ma calories ndi kapangidwe ka chakudya ndikofunikira kuti munthu akhale wathanzi: mapuloteni, mafuta ndi chakudya. Mphamvu zoyendetsera zimatengedwa makamaka kuchokera ku chakudya, mapuloteni amagwiritsidwa ntchito ngati chida chobwezeretsa ziwalo ndi minyewa (makamaka minofu) itatha maphunziro. Malangizo wamba: Pezani makilogalamu 20-25% kuchokera ku mapuloteni, 20% kuchokera ku mafuta, 55-60% kuchokera ku chakudya.
KODI MUKUFUNA MACALORI ANTHU AMBIRI KUTI MUKHALE OKHWIMA?
Momwe mungawerengere kuchuluka kwama calories omwe mukufuna? Mulingo watsiku ndi tsiku umakhala ndi zinthu zingapo. Zomwe zimatchedwa "basal kagayidwe mphamvu" - zopatsa mphamvu, zomwe zimafunikira kuti mtima ugunde, mapapu apume, ndi zina zambiri. Kulemera kwambiri kwa thupi, kumafunikira mphamvu zambiri. Munthu wamkulu ndi amene amafunika mphamvu zochepa. Mwambiri, dziyang'anireni patebulopo.
| Kulemera kwa thupi, kg (amuna) | zaka 18-29 | zaka 30-39 | zaka 40-59 | kuyambira zaka 60 | Kulemera kwa thupi, kg (akazi) | zaka 18-29 | zaka 30-39 | zaka 40-59 | kuyambira zaka 60 |
| 55 | 1520 | 1430 | 1350 | 1240 | 45 | 1150 | 1120 | 1080 | 1030 |
| 60 | 1590 | 1500 | 1410 | 1300 | 50 | 1230 | 1190 | 1160 | 1100 |
| 65 | 1670 | 1570 | 1480 | 1360 | 55 | 1300 | 1260 | 1220 | 1160 |
| 70 | 1750 | 1650 | 1550 | 1430 | 60 | 1380 | 1340 | 1300 | 1230 |
| 75 | 1830 | 1720 | 1620 | 1500 | 65 | 1450 | 1410 | 1370 | 1290 |
| 80 | 1920 | 1810 | 1700 | 1570 | 70 | 1530 | 1490 | 1440 | 1360 |
| 85 | 2010 | 1900 | 1780 | 1640 | 75 | 1600 | 1550 | 1510 | 1430 |
| 90 | 2110 | 1990 | 1870 | 1720 | 80 | 1680 | 1630 | 1580 | 1500 |
Ngati mumalemera makilogalamu oposa 80 (mkazi) ndi 90 kg (mwamuna), onaninso mzere womaliza.
Ngati mumakhala ndi moyo wamba wamtawuni (ndiye kuti, simugwira ntchito yonyamula kapena akatswiri ochita masewera olimbitsa thupi oyenerera), onjezerani kcal 400-500 patsiku. Izi ndizochitika wamba, zatsiku ndi tsiku.
Kukhala wathanzi kudzafunika ma calories 200-500, kutengera kukula kwa kulimbitsa thupi. Ndi mothandizidwa ndi 200-500 kcal yomalizayi kuti mutha kupopa minofu, kutaya mafuta kapena kunenepa kuti isayikidwe pamimba moyenera, koma imagawidwa mofananira mthupi lonse.
ZIMENE MUDZAKHALA ASANAPHUNZITSE
Zolinga zilizonse zomwe mungakhazikitse, kudya musanalowe kulimbitsa thupi kumayenera kukhala makamaka ndi chakudya chomwe chimakupatsani mphamvu zolimbitsa thupi.
Malinga Mphindi 60-40 asanayambe phunzirolo idyani - awa ndi omwe amatchedwa "ochedwa" (otaya nthawi yayitali) chakudya. Sanapange? Ndiye pasanathe mphindi 15 asanaphunzire gwiritsirani ntchito chakudya "chofulumira" (chosachedwa kudya) - Poyamba, simungadye, chifukwa thupi limayamba kutulutsa timadzi ta insulin, ndipo mukalasi mudzakhala olephera komanso ofooka.
Idyani mafuta ochepa, mapuloteni ndi CHIKWANGWANI momwe mungathere musanaphunzire: amatenga nthawi yayitali kupukusa, ndipo simuyenera kuchita izi m'mimba mokwanira. Zomwezo zimagwiranso ntchito pa fiber - zimatengera maola 3-4 kuti m'mimba muchotse.
pre-kulimbitsa thupi sikuvomerezeka. Inde, kuwira phala mumkaka kapena kuthira mafuta pang'ono mu mbatata kapena pasitala sikuletsedwa.
Zolemba zomaliza ndizokhudza zokometsera ndi msuzi. Wonenepa, mwamvetsetsa kale, ndizotheka pang'ono. Wakuthwa, tsoka, khalani ndi ludzu, chifukwa chake mukamaphunzira mudzakhala ndi ludzu nthawi zonse.
ZIMENE MUDZADYA MUKAPHUNZITSA
Malamulo onse athupi mutatha kulimbitsa thupi ndi kudya kwa mphindi 40-60.apo ayi mudzamva kutopa masiku angapo. Inde, ndipo chitetezo chazovuta chimatsika. Zambiri zimatengera zolinga zanu zabwino kwambiri.
Mukufuna kuonda?
Patsiku lililonse, idyani zopatsa mphamvu 200-300 kuposa momwe muyenera (mukadali pang'ono patsiku lochita zolimbitsa thupi kuposa pafupipafupi). Pambuyo pa kalasi:
Mukufuna kupanga minofu?
Patsiku lochita masewera olimbitsa thupi, onjezerani 30-60 g wa mapuloteni pazakudya zanu. Idyani mutatha kuchita masewera olimbitsa thupi.
Mukufuna kungolemetsa ukazi?
Siyani zomwe zili ndi kalori patsikuli (mphamvu zoyambira zamafuta + 400-500 pazinthu za tsiku ndi tsiku + 200-500 kuti mukhale olimba). Mukamaliza masewera olimbitsa thupi, idyani china chomwe chili ndi mapuloteni, chakudya, ndi mafuta pamodzi: mwachitsanzo.
Ndipo potsiriza, chinthu chachikulu: ngakhale chakudya cholondola kwambiri chizikhala chokoma! Popanda zosangalatsa, sipadzakhala zotsatira. Sakani, yesani, sankhani nokha.