Kudya bwino: angati zopatsa mphamvu muyenera patsiku

Izo ziri zodziwika bwino kuti aliyense amene akufuna kuonda, mukufuna kuchepetsa calorie wanu wambiri. Pa tsiku la thupi mkazi sayenera kulandira zopatsa mphamvu zosakwana chikwi, ndi amuna - chikwi ndi mazana awiri. Izi ndi njira "m'munsi" mitengo anthu amene akufuna kuti tichotse makilogalamu owonjezera.

Kuletsa caloric tsiku menyu pansipa malire imeneyi zimathandiza inu kuonda msanga mu nthawi yaifupi, koma ichi makamaka chifukwa imfa ya madzi ndi minofu minofu chifukwa thupi otembenuka mu mphamvu zambiri mofulumira kuposa mafuta anasonkhanitsa.

Komanso, menyu akubwera mu tsiku zochepa zopatsa mphamvu pamwamba, ntchito nthawi yayitali zovulaza thanzi. Zimenezi zimathandiza munthu ali ndi vuto la zakudya, kuopseza miyala chikhodzodzo ndulu ndi imafoola mtima. Kucheperachepera zopatsa mphamvu zopatsa mphamvu osachepera 800 tsiku zimakhudza kugwira ntchito kwa ubongo ndipo posakhalitsa kungayambitse matenda odana ndi chakudya.

Kodi zopatsa mphamvu zambiri muyenera patsiku kwa amuna ndi akazi

Malinga ndi World Health Organization, munthu ayenera zimawononga tsiku ndi chakudya awiri ndi theka zopatsa mphamvu zikwi. Pa nthawi yomweyo, akazi chapamwamba malire a zopatsa mphamvu zikwi ziwiri. Ndi funso la angati zopatsa mphamvu muyenera patsiku pafupifupi kukhala ndi kulemera khola.

Ambiri, kusowa thupi kwa makamaka kuchuluka kwa zopatsa mphamvu chifukwa zinthu zambiri. m'badwo uno, kulemera, kukula m'chiuno ndipo, mwachibadwa, mlingo wa masewera olimbitsa thupi.

Kuwerengetsa kuchita, angati zopatsa mphamvu muyenera patsiku pa nkhani iliyonse, m'pofunika kuthetsa chithunzi ichi. Kodi ndi kuganizira zonse anaphatikizana ndi chakudya, ndi kuti kutenthedwa. Kukaonana ndi dokotala kuti vutoli ndi kuphunzira mmene recalculate - kadyedwe.

Kwa mawerengedwe mofulumira ndi chidule cha angati zopatsa mphamvu muyenera patsiku, pali matebulo wapadera. Iwo anayamba ndi akatswiri zotsatirazi malangizo a FAO - mayiko gulu wodzipereka kwa ulimi ndi chakudya. Aliyense angathe kulowa msinkhu wake, kumadzulo, circumference m'chiuno ndi zolimbitsa thupi, kuwerengera angati zopatsa mphamvu muyenera kudya tsiku.

Pali njira ina kuwerengetsa zopatsa mphamvu patsiku.

1) Mu chithunzi choyambirira amatenga kulemera. Dziwani 20% ya iwo (mwachitsanzo, ndi kulemera kwa makilogalamu 50, chiwerengero chofunika ife - 10).

2) Ndiye m'pofunika kuganizira katundu thupi. Inu kusankha malo abwino ndi wachulukitsa chithunzi zopezera pamwamba:

0.2 - ngati muli ndi ntchito amangokhala;

0,3 - ngati ntchito zapakhomo ndi zazing'ono nezi;

0.4 - ngati tsiku lanu akupita mafoni;

0.5 - ndi kuchita masewera olimbitsa thupi.

Manambala chifukwa akuwonjezeka kuti analandira mu ndime yoyamba. Mwachitsanzo, ngati ofesi ntchito kayendedwe ndi zazing'ono 0.2 10 X = 2; 12 + 2 = 14.

3) The ndalama chifukwa ndi kuchulukitsa ndi% pamwamba 10 kulola mowa mphamvu ya chamoyo mu kuloŵerera chakudya 14 x 10% = 1.4.

4) kuwonjezera zotsatira zonse ndi kuchulukitsa ndi 100: 10 + 14 + 1.4 = 25.4; 25,4H100 = 2540. Izi ndi tsiku calorie wambiri.

5) Kuti kuwerengera zaka makamaka ngati muli pa zaka makumi awiri, zaka 10, ife kuchotsera 10%. Mwachitsanzo, muli ndi zaka 30, pamene mu 2540 - 10% = 2286.

Milingo ndi zakudya

Milingo yabwino ndi amene amapereka thupi zosiyanasiyana zomanga thupi, osati njala, popanda iwo sikutheka kukonza kugwira ntchito kwa thupi, kumene kumakhudza makamaka khungu, misomali ndi tsitsi. Thupi la munthu - chilengedwe zodabwitsa za Wam'mwambamwamba, koma chozizwitsa amafuna chisamaliro tsiku. Maziko a thanzi ndi bwino ndi tsiku chakudya chabwino.

Pa nthawi tilibe kuzindikira ndi kuti thupi lathu zofunika ndi lalitali kwambiri. Kupereka ndi zonse zofunikira uziyenda bwino kwa zinthu tsiku ndi tsiku muzichita za zakudya sikisite. Zikuphatikizapo amino zidulo, polyunsaturated mafuta zidulo, macroelements (calcium, chitsulo, phosphorous, ayodini, potassium magnesium, sodium, sulfure, chlorine), kufufuza zinthu (nthaka, manganese, mkuwa, cobalt, selenium, molybdenum, fluorine, faifi tambala, chromium , pakachitsulo, vanadium, titaniyamu), komanso mavitamini ndi mankhwala osiyanasiyana (mavitamini ndi, D, E, F, C, B1, B2, B6, B12, H, PP, kupatsidwa folic acid, asidi lipoic, Para-aminobenzoic asidi, pantothenic asidi, choline, rutin, inositol). The zakudya ayenera muli CHIKWANGWANI zokwanira, amene amathandiza kuchotsa thupi la poizoni ndi kuonetsetsa kagayidwe yoyenera. Choncho, tingathe kunena kuti chakudya bwino, zakudya zambiri mmenemo.

Kutenga chakudya, tilibe ingodzazitsani m'mimba, komanso kusamalira uziyenda wabwinobwino wa mtima, ubongo, maso ndi dongosolo chigoba. Choncho, ngati chakudya muli zambiri zomanga thupi, zopatsa mphamvu umaperekedwa ndi izo, angatchedwe wabwino.