Yidla kwesokudla: mangaki ama-calories udinga ngosuku

Kuyinto eyaziwayo ukuthi noma ubani ofuna ukunciphisa umzimba, ufuna ukunciphisa ikhalori lakho lokuphuza. Ngosuku umzimba female akufanele wamukele kilojoule esingaphansi analinye amawaka, futhi amadoda - eziyinkulungwane namakhulu amabili namashumi. Lezi amazinga "ephansi" kulabo abafuna balahle amakhilogremu ngokweqile.

Inciphisa caloric imenyu nsuku zonke ngezansi lomkhawulo ikuvumela ukunciphisa umzimba ngokushesha phakathi nesikhathi esifushane, kodwa lokhu ikakhulukazi ngenxa yokulahlekelwa amanzi kanye muscle izicubu ngoba umzimba iyiguqule ibe amandla ngokushesha okuningi kunalokho amanoni zanqwabelana.

Ngaphezu kwalokho, imenyu iza usuku kilojoule esingaphansi ngenhla, ukusetshenziswa eside kuyalimaza empilweni. Lokhu kuholela eshodayo izakhi, esongela amatshe esinyeni nenyongo futhi buthakathaka inhliziyo. Ukwehlisa kilojoule kilojoule esingaphansi 800 ngosuku kuthinta ukusebenza kwengqondo futhi ngokushesha kungaholela nokuzincisha ukudla.

Zingaki kilojoule udinga ngosuku kwabesilisa nabesifazane

Ngokwe-World Health Organization, indoda kufanele kudle nsuku zonke ngokudla cishe izingalo ezimbili nengxenye ayizinkulungwane kilojoule. Ngesikhathi esifanayo, ngoba abesifazane mkhawulo kilojoule ayizinkulungwane ezimbili. Kuyinto umbuzo mangaki ama-calories udinga ngosuku ngokwesilinganiso ukugcina isisindo esitebeleni.

Ngokuvamile, isidingo samanzi emzimbeni ukuze ngenani elithile kilojoule ngenxa izinto eziningi. Lokhu yobudala, isisindo, isayizi okhalweni, ngokwemvelo, ezingeni lokuzivivinya.

Ukuze abale practice, mangaki ama-calories udinga ngosuku esimweni ngasinye, kubalulekile ukuxazulula le puzzle. Ingabe kufanele inake wonke ukuthi kufakwe nge ukudla, nokuthi zishiswe. Buza udokotela ukuze baxazulule le nkinga futhi ufunde indlela recalculate - okunomsoco.

Ukuze ukubala ngokushesha futhi ibe lula mangaki ama-calories udinga ngosuku, kukhona amatafula ekhethekile. Bona ezakhiwa ochwepheshe, kulandela izincomo we-FAO - inhlangano International anikezelwe nezolimo nokukhiqiza ukudla. Noma ungafaka yobudala bakhe, entshonalanga, okhalweni selilonke futhi umsebenzi ngokomzimba, ukubala zingaki kilojoule udinga ukudla ngosuku.

Kukhona enye indlela kokubala kilojoule nsuku zonke.

1) Esikhathini sibalo yokuqala ithatha isisindo sakho. Nquma 20% (isb, nge isisindo 50 kg, inani elidingekayo kithi - 10).

2) Khona-ke kubalulekile ukuba acabangele umthwalo ngokomzimba. Ukhetha indawo ekahle futhi esandisa sibalo etholwe okungenhla:

0.2 - uma une umsebenzi sedentary;

0.3 - uma umsebenzi wasendlini kanye ezincane izizinda;

0.4 - uma usuku lwakho uya mobile;

0.5 - ne umzimba njalo.

Izinombolo okuholela engezwa ukuthi etholakale esigabeni sokuqala. Ngokwesibonelo, uma umsebenzi ehhovisi ukunyakaza incane, ngakho 0.2 10 X = 2; 12 + 2 = 14.

3) Isamba okuholela iyanda yi ngenhla 10%, ukuvumela ukusetshenziswa kwemithombo yamandla umzimba ku nokwenziwa ukudla 14 x 10% = 1.4.

4) tente zonke Imiphumela nande 100: 10 + 14 + 1,4 = 25,4; 25,4H100 = 2540. Lona nsuku zonke ikhalori eyanele.

5) Ukuze uthathe akhawunti ubudala-ikakhulukazi uma uneminyaka engaphezu engamashumi amabili, njalo eminyakeni 10, thina ukhupha 10%. Ngokwesibonelo, uneminyaka engu-30 ubudala, ngesikhathi 2540 - 10% = 2286.

Kilojoule nezakhi

Calories Good yilezo ukunikeza umzimba ezihlukahlukene umsoco, hhayi kuphela ukwanelisa iphango, ngaphandle kwabo akunakwenzeka ukulungisa ukusebenza emzimbeni, esithinta ngokuyinhloko isikhumba, izinzipho izinwele. Umzimba womuntu - indalo emangalisayo oPhezukonke, kodwa isimangaliso kudinga ukunakekelwa nsuku zonke. Ngesisekelo ezempilo isimo ezinhle ukudla okunempilo nsuku zonke.

Ngezinye izikhathi thina abaqapheli ukuthi izidingo zomzimba wethu ziphezulu kakhulu. Ukuhlinzeka ngayo yonke edingekayo ukuze kusebenze kahle izici nsukuzonke kufanele wenze emayelana nomsoco ayisithupha. Bahlanganisa amino acid, polyunsaturated okunamafutha acid, macroelements (calcium, okusansimbi, i-phosphorus, i -iodine, i-potassium, i-magnesium, i-sodium, isibabule, chlorine), ukulandelela izakhi (zinc, manganese, ithusi, ayibe, selenium, molybdenum, fluorine, nickel, i-chromium , i-silicon vanadium, titanium), kanye namavithamini futhi compounds ehlukahlukene (amavithamini a, D, E, F, C, B1, B2, B6, B12, H, PP, i-folic acid, lipoic acid, i-para-aminobenzoic acid, pantothenic acid, choline, rutin, inositol). Ukudla kufanele futhi ane-fiber ngokwanele, esiza ukuhlukana emzimbeni ubuthi ukuqinisekisa umzimba efanele. Ngakho, singasho ukuthi ukudla kungcono, izakhi ngaphezulu iqukethe.

Ukuthatha ukudla okunjalo, asimane ukugcwalisa esiswini, kodwa futhi banakekele ukusebenza evamile inhliziyo, ubuchopho, amehlo kanye nohlaka lwamathambo. Ngakho, uma ukudla iqukethe eziningi izakhi, ama-calories kuhlinzekwa ngu-ke, kungaba ngokuthi ezinhle.