Zotsatira zowerengera nthawi yazakudya ndi zomwe zili ndi kalori tsiku lililonse. KUWERENGA Gawo 3 LA 4

Zotsatira zowerengera nthawi yazakudya ndi zomwe zili ndi kalori tsiku lililonse. KUWERENGA Gawo 3 LA 4

Zolemba zoyambirira (Sinthani)
Kulemera72 kg
Growth168 cm
GenderFemale
Age38 zaka zonse
kugwira96 cm
Dzanja Girthzambiri 18,5 cm
Kuchepetsa thupi kale70.6 kg
Tsitsa thupi1.4 kg
Kuchepetsa thupi mu nthawi14 masiku

Kuchepetsa thupi

za 0.1 kg patsiku (Zovomerezeka).

Muyenera kutaya

  • Kwa masiku 14. dongosolo 9100 Kcal (makilogalamu)
  • Izi ndi mtengo wake 650 Kcal patsiku

Kugwiritsa ntchito mphamvu zamagetsi

  • Malinga ndi Dreyer: 1463 Kcal patsiku
  • Malinga ndi Dubois: 1580 Kcal patsiku
  • Malinga ndi Costeff: 1554 Kcal patsiku
  • Malinga ndi Harris-Benedict: 1470 Kcal patsiku

Njira yachilengedwe kwambiri ndiyo njira yomaliza yowerengera - malinga ndi Harris-Benedict (kutengera kulemera kwa munthu, msinkhu wake ndi kutalika kwake). Kuwerengera kwina kudzachitika pogwiritsa ntchito njirayi.

Zomwe zimayambira pama metabolism zimafotokozedwa ndi kuchepa kwa njira zomwe zimafunikira mthupi zomwe zimathandizira magwiridwe antchito nthawi zonse ndi ziwalo za thupi (kupuma, ntchito ya impso, kugunda kwa mtima, chiwindi, ndi zina zambiri) - kugwiritsa ntchito mphamvu mopumira.

Malinga ndi ziwerengero za anthu athanzi azaka zapakati (zaka 46), kuchuluka kwa kagayidwe kake ka amuna (kulemera kwapakati pa 70 kg) ndi 1605 Kcal (kuyambira 1180 Kcal mpaka 2110 Kcal), ndi azimayi (makilogalamu 60) 1311 Kcal (kuyambira 960 Kcal mpaka 1680 Kcal).

Miyezo imatsimikizika kuti muchepetse kununkhira - zomwe ndizosowa - nthawi zambiri kuwonda kumatsika pansi kuchokera pamtengo wokwanira 1,5 kg. patsiku kapena kupitilira masiku awiri kapena atatu oyamba a zakudya (chifukwa chakutha madzi amthupi) mpaka kumapeto kwa chakudya - pomwe kutayika kwa minofu ya adipose kumakhala pafupifupi magalamu 2 patsiku (izi nzoona zakudya zolimba zosagwiritsa ntchito mankhwala komanso njala yayikulu).

Dera la zochitika zanu zamaluso
ntchito zaluntha (zolimbitsa thupi zochepa kwambiri) - asayansi, owerengera ndalama, ophunzira, ogwiritsa ntchito makompyuta, aphunzitsi, otumiza, opanga mapulogalamu, maudindo otsogolera.
yodzichitira (zolimbitsa thupi) - ogwira ntchito pamakontena, onyamula katundu, osoka zovala, ogwira ntchito pawailesi ndi zamtokoma, manesi, anamwino, akatswiri agronomists, ogwira ntchito zantchito, ma trolleybus ndi ma tram driver, ogulitsa zinthu zopangidwa, ndi zina zambiri.
Makina ambiri (zochita zolimbitsa thupi) - osunga maloko, osintha makina, ogwiritsa ntchito makina, ma tuners, oyendetsa mabasi, ogwira nsalu, ogulitsa chakudya, madokotala opanga opangira nsapato, opanga nsapato, opanga ma apparatchiks, ogwira njanji, ogwira ntchito zamafakitale, etc.
opangika pang'ono (olimbikira ntchito) - opangira mkaka, ogwira ntchito zaulimi, ojambula, opaka pulasitala, olima masamba, kupala matabwa.
kugwira ntchito molimbika kwambiri (zolimbitsa thupi kwambiri) - makina ogwiritsa ntchito makina obzala njerwa, omanga njerwa, olowetsa, ogwira ntchito za konkriti, ofukula, etc.
Kugwiritsa ntchito mphamvu zamagetsi tsiku lililonse
Nthawi yonse yochitachita zaukadaulo

(Mwachitsanzo, maola 40 pa sabata amagawidwa masiku 7)

 ola.
Avereji ya kugona tsiku ndi tsiku komanso kutsamira ola.
Avereji ya zochitika pagulu komanso zochitika zakunja (kuyenda, kuyendetsa galimoto yabwinobwino, zolimbitsa thupi m'mawa, ntchito zapakhomo: kutsuka, kuphika, kuyeretsa) ola.
Mitundu ina yochita zolimbitsa thupi pang'ono ndikukhala pansi (mwachitsanzo, kuwonera TV) ola.
Nthawi yonse yamagetsi onse amagetsi - amawerengedwa zokha pazochitika zololedwa - dinani mbewa (ayenera kukhala ofanana ndi maola 24). ola.

2020-10-07

Siyani Mumakonda