Kanjani ukubala kilojoule ukuze ngehlise umzimba? Sibheka ama-calories ukuncipha. Cabangela ama-calories: ithebula

Eminyakeni yamuva inkinga yokukhuluphala sibi kakhulu. Abantu abaningi bakhathazekile ekulweni ukukhuluphala. Zonke izinhlobo ukudla, zezinkambi, amaphilisi - konke lokhu isetshenziswa njengendlela attain ngokuvumelana yayo yangaphambili. Kodwa kukhona esinye uhlelo engaholela empumelelweni. Lutho ekhethekile uma unamathela nalo, akudingeki - nje cabanga calories ukuncipha.

uhlelo Izici

Ukuze ufunde indlela yokubala kilojoule ukunciphisa umzimba, ke sekuyisikhathi eside lwaziwa. Le nqubo yasungulwa ekuqaleni kwekhulu elidlule. Enye into ukuthi ngaphambi nesidingo esiphuthumayo ezifana ngoba kuphakama. Namuhla, izikhathi sezishintshile. Abaningi bethu namanje singabaze ukuphumelela kwalesi indlela bese ubuta imibuto evutha, kungenzeka ukunciphisa umzimba ngokubala kilojoule. Izazi zokudla emhlabeni wonke ngoba impendulo yakhe ngoyebo. Ngaphezu kwalokho, bakholelwa ukuthi lokhu kuyindlela ephumelela kunazo zonke yokusiza ukunciphisa ukubaluleka zamandla ekudleni nsuku. Uma ungenaso isiqiniseko sokuthi ngabe ukubala kilojoule, ubuze udokotela wakho kuyadingeka. Mhlawumbe amazwi akhe Izokwenza ugculiseke.

Sibheka ama-calories ukuncipha: zonke izinzuzo inqubo

Imfundiso ukubala yenani amandla ukudla - kuba uhlobo Ukudla (ake bakubize ngokuthi "cabanga kilojoule"), okumele waphawula yini yesikhathi esisodwa, futhi kukho konke ukuphila. It kunezinzuzo zako, uzokwazi ukuhlola, ngemuva nje kokuthi unamathele imithetho yayo eziyisisekelo.

1. Ukuphumelela yenqubo ukuba ukwenzela ukungena okuncane kakhulu, uzoqaphela ngenyanga.
2. Uma bakhangwa ekudleni "Sibheka kilojoule" imenyu kungaba ngezindlela ezihlukahlukene. Lapha avunyelwe ngokuphelele zonke izitsha. Enye into ukuthi nawe ungadla kubo eziningi limited.
3. Isisindo kukhishelwa ngokwemvelo. Ngeke akulahla imikhiqizo esiphundu futhi unempilo. Awunayo nezinkinga ukugaya.
4. Umphumela singakwenza ngokulitadisha inqubo enjalo izobanjelwa isikhathi eside, uma kungekhona unaphakade. Into wukuthi ngokuhamba kwesikhathi ngeke uqonde indlela yokubala kilojoule ukudla. Kuyoba bebelokhu lo mkhuba. Wena ngaphandle nokuphoqwa iyoba indlela kuphela ukudla - counting kilojoule. Futhi ngenxa yalokho, umzimba ngeke uhlushwa ukudla kanye nesisindo kuyoba kuyinsakavukela.

I yokuntula of kwesisindo kusetshenziswa le ndlela

Zonke nebubi Ukudla "cabanga calories ukuncipha" njengomkhuba nje subjective. Ungakwazi okwesabisa isici 2:

• Ukuba yinkimbinkimbi kwayo ukubala.
• isifiso Insatiable idlule imali yangosuku.

A yesibili ecacile. ngezikhathi ezithile Lokhu kwenzeka kuwo wonke umuntu oseke dieted. Kube uyokwenza izindlela ngokwengqondo ezingakusiza, isibonelo, ukuze uhlanganyele ku efrijini isithombe esincane movie star, ongathanda ukuba abe njengoRaheli. Noma isithombe lapho ukhona enhle, encane, ahehe labo bonke abantu. Ingabe futhi ungafuni ukuba babe njengalona? Ngaphandle nobunzima, njengoba sazi, akwenzeki lutho. Ngakho-ke kubalulekile ukuba uqoqe amandla akho e isibhakela. Kamuva, ngemva kwezinyanga ezimbalwa, ukudla Cabangisisa kuyodingeka umkhuba. Futhi ngokuzenzakalelayo esizolungisa ngaphandle ukucabanga nendlela ukubala kilojoule ukunciphisa umzimba.

A isisusa esihle bangaba yini izingubo ezisesitayeleni ambalwa osayizi amancane. Isifiso bangene kulezi zinto ezincane emangalisayo ngokushesha ngangokunokwenzeka ngezinye izikhathi enza imisebenzi yezimangaliso, futhi thina akusuki ukusetshenziselwa injongo ethile - nje cabanga calories ukuncipha. Futhi ngokushesha, iphupho liba ngokoqobo.

Ngokuqondene nobunzima ngokubala kilojoule, base wazizwa emavikini ekucala. Khona-ke uzoba kakade ngekhanda ukubaluleka amandla lomkhiqizo.

kancane izibalo

Ngakho, sinqume ukuthi kusukela manje kuqhubeke cabanga kilojoule. imikhiqizo Ithebula amandla abo ukubaluleka kuzokusiza nale. Kodwa ngaphambi kokuvula kuye, kubalulekile ukwazi izidingo zansuku zonke emzimbeni womuntu kilojoule. Bona ukuthi bathini mayelana izazi-ke.

ubulili besifazane

• Ukuze abantu abasha (iminyaka 14-17) kwanele ngosuku 2760 kcal.
• Abakhulelwe owesifazane osemusha - 3200 kcal.
• Uncelisa ingane - 3500 kcal.
• Abafundi - 2800 kcal.

Izisebenzi ezazenza umsebenzi engqondo futhi ehola ukuphila umzimba

• Abesifazane (iminyaka 18-40) - kusukela 2400 kuya 2600 kcal.
• Abesifazane (iminyaka 40-60) - kusukela 2200 kuya 2400 kcal.

abasebenzi Service (okhangisa ngemikhiqizo yenkampani, postman, njll).

• Abesifazane (iminyaka 18-40) - kusukela 2500 kuya 2750 kcal.
• Abesifazane (iminyaka 40-60) - kusukela 2350 kuya 2550 kcal.

Izisebenzi ezazenza okhandlayo esindayo

• Abesifazane (iminyaka 18-40) - kusukela 2700 kuya 2900 kcal.
• Abesifazane (iminyaka 40-60) - kusukela 2500 kuya 2700 kcal.

Abantu of umhlalaphansi

• Abesifazane (iminyaka 60-70) - kusukela 2100 kuya 2200 kcal.
• Abesifazane abaneminyaka engama-70 - 2000 kcal.

Lezi idatha ngokwesayensi ngokuthi elilungile ephasishi kilojoule. Bamane kudingeka sibheke ku kuthiwani uma ukhangwa ekudleni "Sibheka kilojoule." Ithebula ngokushesha kuvunyelwe ngawe inombolo yabo yansuku zonke. Uma ukubaluleka zamandla zonke ukudla kufakwe imenyu yakho yansuku zonke, ngaphezulu ke udla kakhulu. Kulokhu, akumangalisi ezinhlangothini lapho kwakukhona fat ngokweqile futhi kungani ungeke singene jeans ngonyaka odlule cute.

Wazi kanjani kwegciwane kilojoule yakho bebodwa?

izazi zokudla Imininingwane has Yiqiniso, usizo olukhulu, kodwa Cha xosha nezici ngabanye lomuntu ngamunye. Ukulwisana ukhuluphele kuxhomeke ezicini eziningi. Lokhu ubude nesisindo, ikakhulukazi umzimba, indlela yokuphila, umsebenzi. Phela, lezi yizinkomba ngabanye. Kukhona ifomula ekhethekile esisiza ukunquma isidingo sakho ethile inombolo yosuku imikhiqizo kanye namandla abo value.

Kulula:

• Ukuze abesifazane, kubukeka sengathi lokhu: 650 + 9,6 x (w) + 1.8 x (ukuphakama) - 4.7 x (ubudala).
• Ngoba abantu kancane ezahlukene: 60 + 13.7 x (w) + 5 x (ukuphakama) - 6.8 x (ubudala).

Idatha etholwe kufanele iphindwe esinye isici. It incike ezinye izici ngamunye. Phindaphinda ngu:

1. 1.3, uma ahole indlela yokuphila ngaphandle kokuzivivinya.
2. 1.4 Uma usebenzisa 4 ema-awa ngeliviki.
3. 1.5 uma umdlalo ukhokha amahora 6 ngesonto, nge eziningi ezihambayo.
4. 1.7, uma umdlalo ngawe - ngumngane omkhulu ngaphezu kumahora angu-12 ngesonto.

Idatha etholwe futhi kuyoba kwegciwane yakho. Uma ufuna ukuzuza isisindo, ukwandisa isibalo kuya ku-20%. Ufuna, Ngakolunye uhlangothi, ulahlekelwe isisindo, ukunciphisa inani okuholela ngama-20%.

Indlela ukujwayela ngokubala kilojoule

Kukhona Akuthandabuzwa ukuthi owokuqala ezifana indlela ukulungiswa kwasekuseni, kwasemini kanye dinner intando wazala nawe. Kuyinto esingavamile ngempela. Kodwa ekugcineni wena usuyijwayele. Phela, ukuthi silungiselela ikhaya cishe izitsha efanayo ukushintsha ezinye imvamisa. Okuhlukile amaholide. Kodwa ziningi-kilojoule amaningi zokupheka for ngezikhathi ezikhethekile. Inani elincane amandla akusho ukuthi lizwakale limnandi. Noma yimuphi okumnandi ngaphezulu! Futhi uma uyibona ngokwakho.

Ngakho, namuhla sicabanga kilojoule. ithebula Ithebula, kodwa umsebenzi omningi kuzodingeka ukuba ngokwakho.

1. 
   Ochwepheshe ukweluleka ukuqala idayari yokudla le njongo. Lapho kuyomelwe ukubhala phansi yonke into oyidlayo emini. Qiniseka ukuthi ufake isisindo ukudla amagremu futhi inani kilojoule equkethwe kuwo. Ngokwesibonelo, uma isinkwa lisikiwe nginithandile ngakho, 100 g umkhiqizo iqukethe 264 kilojoule, futhi ukudle njengesidlo sasekuseni 200 amagremu, khona-ke kuyomelwe ukubhala - 528 kcal.
2. Yenza izinguquko blog akufanele kube nsuku zonke, njalo ngemva kokudla. Ngisho noma ukuluma apula evamile noma banana, qiniseka ukuba alobe ikhalori nesisindo. Kuyadingeka ukuba alungise ukudla kwakusihlwa. Uma uke bebephuza ukudla kakhulu okunama-kilojoule amaningi ntambama, idina kudingeka kwenziwe lula. Bala mangaki ama-calories une egciniwe, bese uzama ukugcina ngaphakathi lesi sibalo.

Uma are skeptical kakhulu kho le ndlela futhi bakholelwa ukuthi ukudla kwesokudla, izazi zokudla ziphakamisa isivivinyo esilula. Bhala phansi konke Udlile usuku, bese ubala ukuthi ukubaluleka amandla ukusetshenziswa kwemikhiqizo. Izinto eziningi ezithakazelisayo bona bafunde. Futhi wena ubone ukuthi ukudla luqedwe kusukela ekudleni ngaphandle kokubandlulula.

A imithetho embalwa ewusizo

Senza isinqumo - cabanga calories ukuncipha. Ithebula kuyinto umsizi yethu eyinhloko kulesi simo. Kodwa akufanele sikhohlwe amaphuzu alandelayo ukukusiza uqonde indlela yokubala kilojoule ukunciphisa umzimba.

1. itiye Calorie namanzi ubhekwa zero. Kodwa uma kuba ngaphandle anezele. Ngokwesibonelo, ukubala nje kilojoule ushukela, ubisi, ujamu kanye konke okufake e itiye lakho.
2. Uma ukupheka isidlo eziyinkimbinkimbi, amandla alo ukubaluleka isamba ukubaluleka amandla azo zonke izingxenye. Ngakho-ke, ingxenye ngayinye kuyodingeka ukubala.
3. Lapho ukuthosa ungacabangi nje kuphela ngokuthi ukubaluleka caloric ukudla kusetshenzwe, kodwa futhi amafutha (i yokuwugazinga wachitha cishe 20%).

interchangeability imikhiqizo

Ukudla esekelwe ikhalori ukubala kuhle ngoba akasiphoqi ukuba bangayeki ukudla kwakho okuthandayo nemikhuba yokudla kusungulwa. Uma ufuna ukudla ushokoledi, kungani hhayi Wawujabulela? Vele wenze akuzona zonke tile ngokuphelele, kanye obuncane. Ungakhohlwa pre-ukubala kilojoule amaningi indlela kuwo. Lokhu kumele kwenziwe kuphela okokuqala nokuqopha yi. Ngokuzayo ngeke kakade ukubaluleka amandla sezikwele ushokoledi.

Kodwa into enhle kakhulu ekuphekeni namanje zisebenzisa isimiso interchangeability imikhiqizo. Ngokwesibonelo:

• Une izinyo elimnandi. Ngaphandle awukudla uzizwa engaphathekile - futhi njalo ucasukile. Kukhona indlela yokuphuma. Miselela candy izithelo candy noma marshmallow. Njengoba banayo lakanye amahwahwa enkomo kodwa njengoba amnandi futhi esihlwabusayo.
• Esikhundleni ice cream noma ukhilimu edliwayo nge ophehliwe noma ushizi mousse.
• Thanda Burgers? Akukho inkinga, balungiselelwe ambalwa. Delicious, okunomsoco, futhi okubaluleke - ewusizo.
• Qaphela ikhofi. Ngokungafani itiye ikhofi - kungcono ukudla. Ngiphephile okunama-kilojoule amaningi isiphuzo. Ngaphezu kwalokho, eside amuncwa wumzimba. Uma ufuna ukunciphisa umzimba, kangcono iya ku Chicory.
• Soda iqukethe eziningi kilojoule. Esikhundleni salo lamanzi esiphethu, futhi uma ufuna amnandi, makudle ijusi zemvelo.
• Kungcono ukuthenga imikhiqizo ebhikawozi ne bran wanezela. Abagcini ngokujabulela kusheshiswe umzimba izinqubo kanye detoxify umzimba, kanjalo ukudla kakhulu-kilojoule amaningi.

Ukudla Dr. Bormentalja: bakholwe kilojoule

Lenye yetinhlelo Ukudla ethandwa kakhulu namuhla. igama Its kunalokho okunemibandela kusukela Dr. Bormental yayikhona kuphela Bulgakov sika "Inhliziyo ka Inja." Ubunjalo odokotela abanjalo ngokuvamile ungalilahli futhi awakaze, futhi inqubo abelaphi eziholayo dieticians. Kusekelwe ngokubala ama-kilojoule izici ezingokwengqondo yokuziphatha kwethu. Akuyona imfihlo ukuthi iningi lethu ngokuvamile ukudla, ngisho ngaphandle uhlangabezana indlala. Othile uyavuma ukujabulela uswidi emangalisayo yokuthi inkampani nomngane. Othile uyayibamba ozithandayo izibiliboco ukucindezeleka nenzondo, umuntu unesizungu kuhambisana imbala, avule umnyango futhi uphethe isandla sakhe ukuze, ngaphandle lapho ungakwazi kalula ukwenza okwamanje. Othile ibusa ukudla nje umkhuba. Ngokwesibonelo, uma ubuka ozithandayo TV series yakho (ke, ngoba ngaso sonke isikhathi ngenza).

Ngakho, kwelinye ochwepheshe izwi bathi kuqala kubalulekile ukuze kutholakale imbangela yokuminza bese ukubhekana naso. Siza kule izincomo elula esuka "Bormentalja". Futhi yilezi:

1. Une ukukhohlwa mayelana nemikhiqizo ukuthi unganikezi satiety (yogurt amnandi, yogurt).
2. Ukudla ukuthatha ashisayo kangcono.
3. Beka umkhawulo ukusetshenziswa kotshwala, izinongo hot, njengoba kuvusa esesuthi.
4. Yidla kancane kodwa ngokuvamile. Inketho engcono - izikhathi 7-8 ngosuku.
5. Phakathi ukudla akufanele singaphezulu kwamahora 5.
6. Dinner kufanele kube 4 amahora ngaphambi sokulala.

Voice of the People: izibuyekezo mayelana neminye uhlelo nge kilojoule ngokubala

Kungakhathaliseki ukuthi laliyini, kodwa ukulalela labo asebenesikhathi eside ukwakha impilo yami ku inqubo enjalo, kuyasiza. Kanjani ukubhekana nobunzima bokuqala? How fast yena kufinyelelwa elamukelekile? Ngokuvamile, kungenzeka ukunciphisa umzimba ngokubala kilojoule. Izibuyekezo ukusenza sikholelwe ukuthi kungenzeka. Uzenzela isinqumo.

• Ezinye uphathe izinsuku phezu 100 ukunciphisa umzimba ngesikhathi 11 kg. Kuyashesha ngisho kuka wathembisa yokubala eminingi kuyi-Internet. Isonto Lokuqala ngokuvamile iningi ezanelisayo - kuze kufinyelele 1700 kcal ngosuku, kwesibili - kuze kufinyelele 1500 kcal, 1200 kcal lwesithathu. Ukuze kuzuzwe imiphumela ikhiqize kakhudlwana abantu ukuba kukhawulwe amafutha ukuze 40 amagremu ngosuku.
• Kwabanye, into ebaluleke kakhulu kulesi Ukudla - counting ratio carbohydrate, amafutha, amaphrotheni. Futhi zonke izinhlobo amavithamini, gepatoprotektory, namaminerali. Abantu abanjalo abavuma 1600-1700 kcal ngosuku. Esikhathini esingangenyanga elachithwa 7 kg - kanye isisindo engabuyi.
• "Roller coaster" yokudla eminingi akukhetha. Nsuku zonke lapho Kunconywa ukuba asebenzise inombolo ehlukile kilojoule - kusuka 600 kuya 1300. Ukuze 50 izinsuku ulahlekelwe isisindo-9 kg. Futhi kuyilapho isisindo amahlamvu nsuku zonke.

Ekuphetheni, amathiphu ambalwa ezincane, okuyinto asilalela labo ngempumelelo unciphile ngokulandela le nqubo.

1. imikhiqizo Calorie bangafunda amatafula. Ziyakwazi kude izincwadi zingatholakala ngokuchichimayo. Kodwa, ngokuvumelana abantu abafuna ukunciphisa umzimba nge kilojoule yokubala, kulezi amatafula kumanani esilinganiso. Ngakho-ke ngezinye izikhathi Kuyadingeka yini sizihlole womkhiqizo. It Ubuye ulwazi nokuqukethwe kwalo caloric.
2. Ukuze lula ukubala yakho, ungasebenzisa etafuleni Exel. Kuyinto elula le njongo. Iphutha Yiqiniso, zikhona. Kodwa, ngokuyisisekelo, kuyenzeka uma ibalwa ikhalori eziyinkimbinkimbi ekuphekeni. Uma uthanda ukudla maloobrabotannuyu futhi elula ke Exel inikeza imiphumela olunembile. By the way, ethebuleni efanayo kungaba kwenziwe futhi idayari yokudla.

Njengoba ubona, ikhalori ukubala uhlelo usebenza practice. Ngakho mhlawumbe sekuyisikhathi silitadishe futhi unakekele impilo yabo futhi mayelana sibalo?