Bangaki abantu kufanele badle ama-kilojoule ngosuku? Value Calories Daily

Shiya udaba nezokusigcoba namuhla - kungakanani umuntu akufanele baphuze kilojoule ngosuku. Eqinisweni, wonke umuntu uyaqonda ukuthi indaba yobulungisa ingaphezulu kunalokho ngokubikezela izinto ezididayo nezingathembekile kuxhomeke ezicini eziningi, ezifana isisindo, ubude, ubudala, ezingeni lokuzivivinya. Ukuze umuntu ngamunye kule izinga ingabalwa.

Okuncane nsuku zonke izidingo caloric

Ukuze ukubala ngqo kukhona amafomula eziningana. Eyokuqala yalezi imelelwa abesifazane:

• nesisindo esingaba amakhilogremu, kuphindaphindwe ngo-10;
• ukuphakama ngamasentimitha iphindwe 6,25;
• yobudala iphindwe 5;
• kulandele inombolo yokuqala ukwengeza kwesibili, kwesithathu, bese ukhupha -161.

Ngokwesibonelo, abesifazane ubudala 25, enesisindo 70 kg futhi 170 cm ukuphakama izibalo zimi kanje:

70 * 10 + 170 * 6,25-5 * 25-161 = 700 + 1062,5-125-161 = 1476,5.

Lona ubuncane kilojoule ukuthi ziphele usuku owesifazane ngamunye. Okungukuthi, amandla esetshenziselwe ukukhokhela izinqubo umzimba emzimbeni, okusho ukuthi engayitholi nsuku akufanele kube ngaphansi kuka-lesi sibalo ukusebenza okunempilo emzimbeni.

Ukuze izibalo amadoda ngaphandle ukuthi ekugcineni akudingeki ongalususa 161, bese wengeza 5. Ngokwesibonelo, ngenxa yobudala indoda engu-35 ubudala, enesisindo 110 kg 180 cm izibalo ubude zaziyoba ibukeke lokhu:

110 * 10 + 180 * 6,25-5 * 35 + 5 = 1100 + 1125-175 + 5 = 2055.

Ngakho, ngamunye wethu angasho ekhaya ukubala ukuthi angakanani amandla esetshenziselwe ukukhokhela isondlo yomzimba wakhe, ngisho noma umuntu uyaphumula. Lezi izibalo ukunikeza impendulo yombuzo kangakanani umuntu kufanele badle ama-kilojoule ngosuku. Izinga Daily - lena umzimba, ebalwa ngu ifomula ngenhla, kanye ezingeni lokuzivivinya futhi ngayine inezidingo zayo.

Indlela kilojoule amaningi ngosuku udinga kuncike yokuphila

Manje kubalulekile ukunquma ukuthi angakanani amandla umuntu okuchitha umzimba futhi umsebenzi wabo ngokomzimba. Lokhu kuzosiza ukuba abale cishe ekutheni kungakanani umuntu kufanele badle ama-kilojoule ngosuku ukuze balondoloze isisindo sakho ezingeni elifanayo.

Ngakho, kufanele izibalo odlule iphindwe isici:

• 1.2 - I-ukuphila umzimba;
• 1.375 - yalabo umsebenzi ayisebenzi, kodwa kufanele kube ezemidlalo izikhathi 3 ngesonto;
• 1.55 - uma umsebenzi ophansi, isb ukudlala imidlalo izikhathi 5 ngesonto, umsebenzi ehhovisi;
• 1.725 - kubagijimi kulabo msebenzi uhilela ukuzikhandla ngokomzimba;
• 1.9 - ngemihelo okhandlayo nsuku zonke.

Ngakho, i-basal rate umzimba kufanele siphindwe isici echaza kakhulu ngokunembile yokuphila zamanje. Inombolo okuholela kilojoule udinga ukulondoloza isisindo.

Enye indlela yokubala

Kukhona ezinye izindlela eziningana ukubala malini umuntu kufanele badle ama-kilojoule ngosuku ukuze balondoloze isisindo. Ngokwesibonelo, ngokwesilinganiso, umuntu ngamunye ibusa cishe 1 kcal kilogram of isisindo sabo umzimba ihora ngalinye ngalinye. Ngakho, ukuze ukubala isisindo nsuku zonke okungenani kufuneka iphindaphindwe 24.

Ngokwesibonelo, ukuba owesifazane enesisindo 70 kg kufanele kudle azungeze 1680 kcal. Kodwa lokhu kunakwe ngezinga olunyakazisa umzimba, ngakho indlela yokuqala esinembile futhi umgomo.

ukugcina umbhalo

Kodwa kukhona indlela engcono thola ukuthi kungakanani umuntu kufanele badle ama-kilojoule ngosuku ngamunye. Lokhu kungenziwa ngokubona, okungukuthi, izinsuku ezimbalwa kufanele sigcine idayari yokudla.

Ngokwesibonelo, ezinsukwini 10 udinga ukuqopha yonke imikhiqizo umthengi, okuqukethwe kwabo kwama-kilojoule nevolumu. Lena ngombandela wokuthi isisindo nokuma namanje. Ngokusho isikhathi sabo esihleliwe ngemva udinga ukubala Ngokwesilinganiso, bangaki abantu kufanele badle ama-kilojoule ngosuku. Ukubalwa leliqhinga kungase kubhekwe ngokunembe ngangokunokwenzeka, ngoba umzimba ihlukile, futhi izinga umzimba ngesikhathi ezahlukene ngayinye.

Zingaki kilojoule udinga ukuba ulahlekelwe isisindo

Njengoba inkinga yokukhuluphala namuhla sibi, kufanele sinake lolu daba. Ngempela, bangaki abantu kufanele badle ama-kilojoule ngosuku ukuze ngehlise umzimba? Uma wazi ngokuqinisekile isizinda sakho umzimba, okungukuthi ubungako bamandla engena okwamanje kanye ukudla kukusiza ukuba balondoloze isisindo.

Ochwepheshe bezokudla abakukhuthazi ukuba ukunciphisa ngokucijile ukudla okwakha nsuku zonke, linanikhulu lema-10%. Uma ungenalo abanamathela lo mthetho, lokho kungase kubangele umonakalo omkhulu impilo, inhlalakahle liwohloka. Okusho ukuthi, umzimba ingena okusindisa mode, umzimba kubambezela, ekugcineni kungaholela isisindo somzimba.

Mayelana nodaba kwesisindo kumele wasondela ngokukhalipha. Kwenze kube lula for labo phila ngakhethi idayari yokudla ukunquma ekutheni kungakanani umuntu kufanele badle ama-kilojoule ngosuku. Lapha ungakwazi ukubona ngokucacile ukuthi kungenzeka ukuqeda kusukela ekudleni noma itsatfwe ukudla okunama-kilojoule amancane kalula.

Kanjani ukusabalalisa kilojoule

Okokuqala udinga ukuqonda ukuthi amandla okusinika izakhi ezintathu eziyisisekelo - amaphrotheni, amafutha kanye carbohydrate. Kasibili abakwazi ukuyeka yimuphi omunye wabo, ngoba element ngayinye linendima ebalulekile ekusebenzeni zomzimba womuntu, enempilo kwesisindo akunakwenzeka ngaphandle kwabo.

Ngokwesibonelo, amafutha akuzona kuphela umthombo wamandla, kodwa futhi kuyadingeka ukuthuthwa izakhamzimba kumaseli emzimbeni. Amaphrotheni - a ngeziningi zezinto zokwakha, akunakwenzeka ngaphandle kumiswa kwemisipha izicubu futhi ukuncipha, ngokulandelana, futhi. Amakhabhohayidrethi okwenziwa ku-amandla, okuyilona elidingekayo ukuze umuntu impilo abajwayelekile.

Esikhathini Ukudla kufanele kube khona amaphrotheni, amafutha kanye carbohydrate amaphesenti elandelayo 20/50/30. Kodwa kubalulekile ukwazi kahle ukuthi izakhi sidinga nsukuzonke, ngoba eminye imikhiqizo kumele ayifakiwe ngokuphelele, ukunciphisa isisindo.

kilojoule kuwusizo futhi kuyingozi

Into ebaluleke kunazo zonke, akukhona nje kuphela ekutheni kungakanani umuntu kufanele badle ama-kilojoule ngosuku kwesisindo, futhi kanjani they faka umzimba. Lona "okubi" kanye kilojoule "ezinhle". Lokhu Yebo, definition engokomfanekiso, eqinisweni, kudingeka siqonde kahle ukuthi yini ukudla aqukethe amandla edliwe ngokushesha, futhi iziphi imali zigciniwe.

Ngokwesibonelo, ama-carbohydrate zilula futhi eziyinkimbinkimbi. carbohydrate Simple - kuyinto ushukela yonke imikhiqizo lapho ibanjelwe, kuhlanganise izithelo. Abanaso bazogcwalisa, kodwa zibalulekile ukusebenza kwengqondo, izinto eziningi ezinengqondo. Ngamanye amazwi, abantu kufanele adle carbohydrate elula ku uhlobo bazibandakanya emsebenzini owodwa owenziwe bokusungula - uju, izithelo. carbohydrate ayinkimbinkimbi - kungcono imifino kanye nokusanhlamvu, bona bazogcwalisa isikhathi eside futhi alethe benzuzo, ngakho-ke Kunconywa ukuthi adle nsukuzonke.

Kuyefana nasendleleni amafutha, ewusizo kakhulu zalezi nezitshalo nezilwane Azisekho kuhle emzimbeni. Ngakho-ke, ukudla kumele aqukethe amafutha yemifino, ziseZwini amantongomane, okusanhlamvu ukwatapheya.

Yini ama-calories kufanele kudliwe impilo kanye sibalo amahle

Manje iphuzu ukhiye - kungakanani umuntu kufanele badle ama-kilojoule ngosuku kwesisindo nokuthi kufanele udwebe. Kwakunokwenzeka, isibonelo, ama-calories 1,500 kudliwa nemifino, izithelo nokusanhlamvu, futhi ngesikhathi esifanayo uzizwe ungumqemane futhi ukunciphisa umzimba noma ukuze udle kancane ikhalori ukudla okusheshayo, ehla, kanye neminye imikhiqizo eyingozi, ngaleyo ndlela amukelwe isisindo futhi ukwandisa yamafutha amaningi emzimbeni.

I zokuziphatha ukuthi akukhona ukuthi kubaluleke kuphela ukubala engayitholi caloric, kodwa futhi ukuze ususe kuwo ezingadingekile, ningathwali iyiphi imikhiqizo emihle. Ungenza lokhu kuphela uma ngokucacile ubone konke wadliwa muva. Abaningi bakhala ngokuthi ukudla okuncane kakhulu futhi namanje ulahlekelwe isisindo. Ukwenqaba udle - lokhu akulona indlela yokuphuma, kunesidingo ukuthi okuningi ukuze hhayi ukuzwa indlala njalo, kodwa musa udla kakhulu.

Indlela ukunciphisa umzimba ngaphandle umhlatshelo

Ngakho, uma kungenzeka ukuthi zingaki ngokuthe ngqó kilojoule umuntu akufanele baphuze ngosuku, ungakwazi kalula wenze ngokwakho uhlelo yokudla ukudla okunempilo. Akukho nzima ukuthola okuqukethwe kwama-kilojoule of umkhiqizo ngamunye noma lokhu kwaziswa kungatholakala kwi isembozo. Asikho isidingo sokuhlala ezihlalweni ukudla kanye qinisekisa ukuthi ukudla, vele uye ukudla ewusizo futhi unempilo: imifino, izithelo, ephansi fat imikhiqizo yobisi, inyama, inhlanzi, ukudla kwasolwandle.

Manje singaphetha ngokuthi kungakanani umuntu kufanele badle ama-kilojoule ngosuku. Izinga nsuku zonke ngamunye, kwanele ukuba uziveze, bese ungalungisa imenyu. Futhi kungadingeki uphenye kuchwepheshe uma Yiqiniso, imbangela isisindo okweqile lihlotshaniswa ukungondleki. Kodwa ngqo futhi yesikhathi eside futhi akufanele kube kalorazh ephansi kakhulu angalandeli inqubo kwesisindo mkhulu kunezinhliziyo 1.5 - 2 kg ngeliviki.