Isibalo kilojoule ngosuku, noma Lose Weight onolwazi icala

Cishe sonke sazi elithi "kilocalorie." Futhi labo abazama ukulandela sibalo, ziyazi ukuthi inani kilojoule ngosuku kuyadingeka ukubala hhayi umkhawulo kuvunyelwe. Kodwa ngokuvamile, naphezu kwakho konke izibalo, isisindo esengeziwe isazoqhubeka uqhubeke ukuvela. Yini inkinga? Kungani eside elindelwe yi neze iza? Ake sithole ukuthi kwakungani.

Okokuqala udinga ukuqonda kakhulu umqondo 'ikhalori ". Lona iyunithi esimele ubungako bamandla ticale umzimba wakho nge ukudla ethile. Kuyadingeka ukuqinisekisa ukuthi umzimba wethu ukwaze ukuthuthukisa kahle futhi yenze imisebenzi yayo njalo. Lapho sifunda mangaki ama-calories ngosuku esikufunayo empilweni evamile, sifunda ukwenza imenyu akho ukuze singathwesi umkhawulo ovumelekile, ulahlekelwe isisindo okweqile, uzigcine isesimweni enkulu.

Ukuze yehlise umzimba udinga ukuthola mangaki ama-calories udinga ukudla, futhi Babekhuphukela kamuva zingashi, engene emzimbeni wakho. Iphuzu elibaluleke kakhulu kule wukuthi umuntu odla isimiso esinjalo kufanele ube naso esanele reserve amandla usuku. Uma elandela umuzwa njalo ukukhathala, ngakho-ke kuyadingeka ukuba abukeze umbuso.

Kukhona izinto ezimbalwa ukuze athole ukuthi mingaki kilojoule udinga ngosuku komunye noma omunye umuntu ukuba silondoloze ezingeni evamile yokuphila. Okokuqala, kungcono ubulili, ubudala, umsebenzi, ezingeni lokuzivivinya.

Ngakho, ukuqala, siphawula ukuthi isibalo esincane kilojoule - amayunithi 1,200. Ngoba abantu, ngokwesilinganiso, kudingeka inombolo yabo kufanele azungeze 2900, futhi abesifazane - 2200. Kodwa uma umuntu wamisa phezu kwesisindo ke umzimba udinga ukudala izimo kusilela ikhalori, ngoba isiqondiso engcono imali yabo ubuncane nsuku zonke, okusho 1200.

Njengoba kuvela, ukubala kilojoule amaningi indlela ngayinye usuku kuza emzimbeni wethu kusisiza hhayi kuphela ukuncipha emzimbeni kodwa futhi ulethe thina oda futhi uhlelo. Zinakekele - kuyikhono, ogxile ezingeni lelisetulu self-inhlangano.

Ekuqaleni kufanele unqume nge mangaki ama-calories umzimba wakho udinga ukuthola nsuku zonke. Uma wake wasebenzisa kubo okungenani 1200, qinisekisa ukuthi 1,200 ngesikhathi akunakwenzeka. Sidinga ukukwenza kancane kancane, cishe 100-200 ngosuku.

Isikhathi esining impela nawu umbuzo ngalokho lemali edingekayo kilojoule ngosuku kufanele athole isidumbu emtholile lona wesifazane okhulelwe. Khumbula ukuthi inkulumo ethi "ukudla ezimbili" - umhlangano wesigodi elula. Phela, it is ukhuluphele esilimaza kokubili umama kanye nomntwana, futhi lonke inqubo yokuzala. Yiqiniso, ngeke ukwazi bazibekele imingcele eqinile ngokwami emhlabeni, kodwa nesokuphumula nayo Kunconywa.

By the way, imisipha badle ama-kilojoule kungaphezu amafutha. Ngenxa yokuthi imisipha emzimbeni wakho, i-ngokushesha kwesisindo somzimba. Kodwa ungqimba amafutha akumele ibe ngaphansi kuka-15% wezindleko, kungase umonakala nomthelela emzimbeni yabesifazane. Ngakho kungenzeka kamuva kuphele kokuya esikhathini, ngisho ukuthuthukisa nenzalo.

Isibalo kilojoule ngosuku ukuthi ufuna ukudla, uyoyisiza ukuba abale etafuleni, elibonisa imikhiqizo yabo namandla value. Kodwa ukuze sifinyelele umgomo, kumelwe futhi ucabangele abanye umehluko wemisindo nemiqondo yamagama kabanzi:

1. Ukudla kwasekuseni kufanele ibe ku-50% of imfuneko nsuku zonke kilojoule nsuku zonke.
2. Kunesidingo izingxenyana ezincane, kodwa ngokuvamile.
3. ewusizo kakhulu ukusebenzisa ukudla equkethe ukubunjwa yayo kwama-carbohydrate ayinkimbinkimbi ezifana cereal lonke okusanhlamvu breads.
4. Udinga ukuphuza okungenani 2 amalitha amanzi ngosuku.
5. Yidla kufanele nhlobonhlobo.
6. Akukho ukudla 3 amahora ngaphambi sokulala.