Chiwerengero cha zopatsa mphamvu patsiku, kapena kuonda ndi chidziwitso mlanduwo

Ambiri mwa ife kudziwa mawu akuti "kilocalorie." Ndipo anthu amene amayesetsa kutsatira zimakwana, amadziwa kuti chiwerengero cha zopatsa mphamvu patsiku m'pofunika kuwerenga kuti asapitirire malire analola. Koma nthawi zambiri, ngakhale kuwerengetsera onse, kulemera owonjezera adakali kupitiriza kuonekera. Kodi vuto? Chifukwa nthawi yaitali chifukwa konse? Tiyeni tifufuze.

Choyamba muyenera kumvetsetsa kwambiri mfundo "calorie". Izi unit amene amaimira kuchuluka kwa mphamvu kubwera mu thupi lathu ndi chakudya makamaka. M'pofunika kuonetsetsa kuti thupi lathu wakhala wokhoza kukhala bwino ndi ntchito zake. Tikaphunzira zambiri zopatsa mphamvu patsiku tiyenera moyo wabwinobwino, tikuphunzira kuti menyu anu kuti olumpha malire kololeka, kuonda owonjezera ndipo mukhalebe mawonekedwe kwambiri.

Pofuna kuchepetsa thupi, muyenera kuti muganize momwe zambiri zopatsa mphamvu muyenera kudya, ndi momwe iwo akanati kenako alitenthe m'moto, kulowa m'thupi lanu. A mfundo yofunika kwambiri iyi kuti munthu amene akudya ngati dongosolo ayenera kukhala zokwanira kusunga mphamvu kwa tsiku. Ngati akachita kumverera zonse kutopa, kotero m'pofunika kubwereza boma.

Pali zinthu zingapo zimene kudziwa zambiri zopatsa mphamvu muyenera patsiku kwa munthu wina kukhalabe kambiri wa moyo. Choyamba, ndi kugonana, zaka, ntchito, mlingo wa masewera olimbitsa thupi.

Choncho, kuyamba, tiona kuti mlingo wa zopatsa mphamvu - 1,200 mayunitsi. Kwa azibambo, pafupifupi, muyenera chiwerengero chawo ayenera kukhala mozungulira 2900, ndi akazi - 2200. Koma ngati munthu inaimika kuwonda, ndiye thupi ayenera analenga zinthu kuchepekedwa calorie, chifukwa malangizo othandiza kuti wawo osachepera kuchuluka, mwachitsanzo 1200.

Monga likukhalira, ndi mawerengedwe a zopatsa mphamvu angati pa tsiku umabwera mu thupi lathu kumatithandiza osati kuonda komanso kubweretsa tokha kuyitanitsa ndi dongosolo. Dzisamalire - luso, ozikidwa pa mkulu mlingo wa kudziletsa bungwe.

Poyamba muyenera kusankha ndi angati zopatsa mphamvu thupi lanu umafunika tsiku. Ngati nthawi anagwiritsa ntchito osachepera 1200, chepetsani nokha kuti 1,200 nthawi ndi zosatheka. Tiyenera kuchita pang'onopang'ono, za 100-200 patsiku.

Nthawi zambiri funso n'lakuti zimene chofunika kuchuluka kwa zopatsa mphamvu patsiku adzilandira thupi la mayi oyembekezerayo. Kumbukirani kuti mawu akuti "kudya awiri" - msonkhano yosavuta. Pajatu ndi onenepa zoipa bwanji mayi ndi mwana, ndi dongosolo lonse la kubadwa. Kumene, mungathe osati kuchepetsa ndekha mozungulira, komanso kumasuka amadziwikanso osavomerezeka.

Mwa njira, minofu zimawononga zopatsa mphamvu zambiri kuposa mafuta. Chifukwa minofu zambiri mu thupi lanu, mothamanga kuwonda. Koma wosanjikiza mafuta ayenera kukhala osachepera 15% ya okwana, zikhonza zimawononga zimakhudza thupi wamkazi. Kotero kenako zithe kusamba, ndipo ngakhale kukhala osabereka.

Chiwerengero cha zopatsa mphamvu patsiku kuti mukufuna kudya, mudzathandiza kuwerengera tebulo, imene ikusonyeza mankhwala awo mtengo mphamvu. Koma kuti cholingachi, tiyenera kuganizira ena mokoma kwambiri:

1. Kadzutsa ayenera kukhala ndi 50% ya lamulo tsiku la zopatsa mphamvu patsiku.
2. Pakufunika mu chakudya chochepa, koma zambiri.
3. kwambiri kugwiritsa ntchito chakudya kuti muli mu kapangidwe kake chakudya zovuta monga zakudya zachimanga ndi lonse mikate tirigu.
4. Muyenera kumwa malita osachepera 2 madzi patsiku.
5. Idyani ayenera zosiyanasiyana.
6. Palibe kudya maola 3 pamaso yogona.