Ndi anthu angati omwe ayenera kudya makilogalamu patsiku? Malire a Kalori Tsiku Lililonse

Mutu wokhazikika mpaka lero - ndi anthu angati omwe ayenera kudya makilogalamu tsiku lililonse. Ndipotu, aliyense amadziwa kuti mfundoyi ndi yosavuta komanso imadalira zinthu zambiri, monga kulemera, kutalika, zaka, digiri ya ntchito. Kwa munthu aliyense, mlingo umenewu ukhoza kuwerengedwa.

Zomwe zimafunika tsiku ndi tsiku zofunikira zamakono

Kuti muwerengere molondola, pali maulendo angapo. Yoyamba mwa izi ndi ya akazi:

• Kulemera kwa kilogalamu kumayenera kuwonjezeka ndi 10;
• Kuwonjezeka mu masentimita ndi 6.25;
• Zaka zawonjezeka ndi zisanu;
• Kenaka ikutsatira kuwonjezera yachiwiri ku nambala yoyamba, kenako kuchotsani chachitatu ndi kupitilira 161.

Mwachitsanzo, kwa mayi wazaka 25, wolemera makilogalamu 70 ndi kukula 170 cm, ziwerengero ziwoneka ngati izi:

70 * 10 + 170 * 6.25-5 * 25-161 = 700 + 1062.5-125-161 = 1476.5.

Izi ndizochepa zomwe mayi ayenera kudya tsiku lililonse. Izi zikutanthauza kuti mphamvuzi zimagwiritsidwa ntchito pazitsulo zamagetsi m'thupi, zomwe zikutanthauza kuti mlingo wa tsiku ndi tsiku usakhale wotsika kusiyana ndi chiwerengero cha thupi labwino.

Kwa amuna, mawerengedwe amapangidwa kupatula kuti pamapeto simukusowa kuchotsa 161, koma kuwonjezera 5. Mwachitsanzo, kwa munthu wa zaka 35, wolemera makilogalamu 110 ndi kukula 180 cm, ziwerengero ziwoneka ngati izi:

110 * 10 + 180 * 6.25-5 * 35 + 5 = 1100 + 1125-175 + 5 = 2055.

Choncho, aliyense wa ife angathe kuwerengera pakhomo momwe amagwiritsira ntchito mphamvu zowonetsera thupi lake, ngakhale munthuyo atapuma. Izi ziwerengero zimapereka yankho ku funso la anthu angati adye zakudya patsiku. Mlingo wa tsiku ndi tsiku ndi chiwerengero cha metabolism, chomwe chiwerengedwera molingana ndi ndondomeko yapamwambayi, ndi mlingo wa masewera olimbitsa thupi, ndipo aliyense ali ndi zake zokha.

Ndi ndalama zochuluka bwanji tsiku ndi tsiku malingana ndi moyo

Tsopano ndikofunikira kudziwa momwe mphamvu munthu amagwiritsira ntchito kagayidwe kake ndi ntchito yake. Izi zidzakuthandizira pafupifupi kuchuluka kwa anthu angati adye zopatsa mphamvu pa tsiku kuti akhalebe wolemera pa msinkhu womwewo.

Choncho, ziwerengero zapitazi ziyenera kuchulukitsidwa ndi coefficient:

• 1,2 - chifukwa chokhala ndi moyo wamoyo;
• 1,375 - kwa omwe ntchito zawo sizigwira ntchito, koma pali masewera katatu pa sabata;
• 1,55 - pogwiritsa ntchito ntchito, mwachitsanzo, masewera 5 pa sabata ndi ntchito ya ofesi;
• 1,725 - kwa othamanga ndi omwe ntchito yawo imakhudzidwa ndi kupsinjika maganizo;
• 1.9 - ndi ntchito yovuta ya tsiku ndi tsiku.

Motero, kusinthanitsa kwakukulu kuyenera kuchulukitsidwa ndi coefficient yomwe imatanthauzira molondola moyo wamakono. Ndalama zomwe zimapezeka kuti zikhale zolemera.

Njira ina yowerengera

Pali njira zinanso zowerengera kuti ndi anthu angati omwe ayenera kudya zakudya zowonjezera patsiku kuti azilemera. Mwachitsanzo, pafupipafupi, munthu aliyense amagwiritsa ntchito makilogalamu imodzi pa kilo lolemera kwake ola lililonse. Choncho, kuti muwerenge kuchepa kwa tsiku ndi tsiku, kulemera kuyenera kuchulukidwe ndi 24.

Mwachitsanzo, kwa mayi wolemera makilogalamu 70, muyenera kudya pafupifupi 1680 kcal. Koma apa mlingo wa katundu wanyama sungaganizidwe, motero njira yoyamba ndi yeniyeni komanso yeniyeni.

Kusunga diary

Koma pali njira yeniyeni yodziwira kuti ndi anthu angati omwe ayenera kudya makilogalamu tsiku lililonse. Mungathe kuchita izi mothandizidwa ndi kuyang'anitsitsa, ndiko kuti, kwa masiku angapo muyenera kulemba diary ya chakudya.

Mwachitsanzo, pasanathe masiku khumi muyenera kulemba zakudya zonse zomwe zimadya, caloriki ndi ma volume. Izi zimaperekedwa kuti kulemera kulipo. Kumapeto kwa nthawi yokonzedweratu, m'pofunikira kuwerengera pafupipafupi kuchuluka kwa anthu omwe ayenera kudya zakudya tsiku lililonse. Kuwerengera molingana ndi njirayi kungatengedwe kuti ndi yolondola momwe zingathere, chifukwa chamoyo ndiyekha, ndipo mlingo wa kagayidwe kake kamodzi ndi wosiyana.

Ndikofunika kotani kuti muchepetse thupi

Popeza vuto la kulemera kwakukulu lero ndi lovuta, muyenera kumvetsera nkhaniyi. Zoonadi, ndi anthu angati omwe ayenera kugwiritsa ntchito makilogalamu tsiku kuti ataya thupi? Ngati mumadziwa kuti thupi lanu limagwiritsidwa ntchito kwambiri, ndilo kuchuluka kwa mphamvu zomwe zimabwera pakali pano ndi chakudya komanso zimathandiza kuchepetsa thupi.

Nutritionists sikuti amalimbikitsa kuchepetsa calorium wathanzi chakudya tsiku ndi tsiku, ndi 10 peresenti. Ngati simukutsatira malamulo awa, mukhoza kuwononga kwambiri thanzi lanu, mkhalidwe wa thanzi limaipira. Izi zikutanthauza kuti thupi limalowa mu mphamvu yopulumutsira mphamvu, mphamvu ya metabolism imachepetseratu, ndipo pamapeto pake ikhoza kuyambitsa misala.

Nkhani ya kuchepetsa kulemera iyenera kuyandikira mwachidwi. Kuwathandiza kuti anthu omwe asunga chakudya chodziŵika bwino adziŵe kuti ndi angati omwe angadye zakudya patsiku. Pano mungathe kuwona zomwe zingakhale zosavuta kuzidya pa zakudya kapena m'malo mwa zakudya zamtundu wa calorie.

Momwe mungaperekere molondola zopatsa

Choyamba, muyenera kudziwa kuti mphamvu imatipatsa zinthu zitatu zofunika - mapuloteni, mafuta ndi chakudya. Mwachikhazikitso mmodzi sangakhoze kukana kwa mmodzi wa iwo, chifukwa chinthu chirichonse chimagwira ntchito yofunikira pa ntchito ya thupi laumunthu, kuperewera kwa umoyo wathanzi popanda iwo sikutheka.

Mwachitsanzo, mafuta sikuti amangowonjezera mphamvu, komanso amafunika kutumiza zakudya ku maselo m'thupi. Mapuloteni ndi nyumba yomanga, popanda izo n'zosatheka kupanga minofu ya minofu ndi kuchepetsa kulemera, mofananamo, nayenso. Zakudya zamasamba zimagwiritsidwa ntchito kukhala mphamvu, zomwe ndi zofunika kuti munthu azigwira bwino ntchito.

Zakudya za tsiku ndi tsiku ziyenera kukhala ndi mapulotini, mafuta ndi chakudya mu chiwerengero chotsatira cha 20/50/30. Koma pano ndikofunika kudziwa mtundu wa zakudya zomwe timafunikira tsiku ndi tsiku, chifukwa mankhwala ena ayenera kuchotsedwa kwathunthu kuti achepetse kulemera.

Zothandiza zowononga komanso zopweteka

Chofunika kwambiri sikuti ndi anthu angati omwe ayenera kudya zakudya zowonjezera tsiku, kuti achoke. Ndi za "zoipa" ndi "zabwino" zamakono. Izi ndithudi, malingaliro ophiphiritsira, makamaka, muyenera kumvetsa bwino zomwe zili ndi mphamvu zomwe zimatenthedwa nthawi yomweyo, zomwe zimasungidwa.

Mwachitsanzo, chakudya ndi chophweka komanso chovuta. Zakudya zosavuta ndi shuga ndi zakudya zonse kumene zili, kuphatikizapo zipatso. Iwo samadzaza, koma ndizofunika kuti ntchito ya ubongo ikhale yochuluka. Izi zikutanthauza kuti, anthu omwe amagwira nawo ntchito, amayenera kugwiritsa ntchito chakudya chophweka mosavuta - uchi, zipatso. Zakudya zomveka ndizo zamasamba ndi tirigu, zimakhala nthawi yaitali ndikubweretsa phindu lopindulitsa, choncho ndi bwino kuti muzidya tsiku ndi tsiku.

Zomwezo zimagwiritsidwa ntchito kwa mafuta, omwe amawathandiza kwambiri ndiwo ndiwo zamasamba, ndipo zinyama zilibe ubwino uliwonse kwa thupi. Choncho, zakudyazo ziyenera kukhala ndi mafuta a masamba, zimakhala mu mtedza, mbewu, mapepala.

Kodi ndi zotani zomwe ziyenera kugwiritsidwa ntchito pa thanzi ndi chiwonetsero chokongola

Tsopano mfundo yofunika - ndi anthu angati omwe ayenera kudya zopatsa mphamvu tsiku ndi tsiku kuti awonongeke komanso kumene ayenera kukwera. Ndipotu, mungathe, mwachitsanzo, makilogalamu 1500 kuti mudye ndi ndiwo zamasamba, zipatso ndi tirigu ndipo nthawi yomweyo mumve bwino ndi kuchepetsa kulemera, kapena kudya zakudya zochepa, zakudya zokaphika ndi zina zowononga pamene mukupeza kulemera ndikuwonjezera mafuta.

Makhalidwe abwino ndi ofunika kuti musamangomaliza kuwerengera zakudya zamtundu wa caloric, komanso kuti muchotseko mankhwala osayenera omwe alibe zabwino. Mungathe kuchita izi pokhapokha mukawona zonse zomwe zadetsedwa posachedwapa. Ambiri amadandaula kuti amadya pang'ono komanso salemera. Kukana kudya si njira yopulumukira, pali zambiri zoti musakhale ndikumva njala nthawi zonse, koma osati kudya kwambiri.

Mmene Mungasamalire Kunenepa Popanda Ozunzidwa

Choncho, ngati mumadziwa bwino momwe anthu angadye zakudya tsiku ndi tsiku, mungathe kukhazikitsa pulogalamu ya zakudya zabwino. Zidzakhala zovuta kupeza kalori yokhudzana ndi mankhwalawa kapena mungathe kuwona zambiri pazolemba. Osakhala pa zakudya ndikudziletsa pa zakudya zokwanira, ndikwanira kusinthana ndi zakudya zabwino ndi zathanzi: ndiwo zamasamba, zipatso, mkaka wa mafuta ochepa, nyama ndi nsomba, nsomba.

Tsopano tingathe kuganiza kuti anthu ambiri amatha kudya zotani patsiku. Chizoloŵezi cha tsiku ndi tsiku kwa munthu aliyense, ndikwanira kuti chidziŵe bwinobwino, kenako mutha kusintha ma menu anu. Ndipo motero palibe chofunikira kuti mulankhule ndi katswiri ngati, ndithudi, chifukwa cholemera kwambiri chikugwirizana ndi kubweretsa kolakwika. Koma mofulumira ndi zambiri kuti kuchepetsa kalori sayenera kukhala, njira yothandizira kutaya thupi ndi yaitali ndipo iyenera kusapitirira 1.5 - 2 kg pa sabata.