Indlela elula yokuqeda isisindo esiningi ngokweqile ukudla okunokushoda kwekhalori. Kepha udinga ukwazi isilinganiso sakho futhi uzibale ngokwakho akulula ngaso sonke isikhathi.
Sikunikeza ukubala okuku-inthanethi ukubala ama-calories, amaprotheni, ama-carbs namafutha ozokwazi ngawo ngokuchofoza okumbalwa ukuthola isilinganiso sakho se-KBZHU. Udinga ukufaka isisindo sakho, ubude, iminyaka, isilinganiso somsebenzi wakho, iphesenti lokusilela / insalela futhi uzothola inani lokugcina lama-calories namanani aselungile we-PFC (amaprotheni, ama-carbohydrate namafutha), futhi ufuna ukulandela .
Isabelo sekhalori: wokubala oku-inthanethi
Ukubala isilinganiso sekhalori udinga ukwazi imininingwane elandelayo:
- Isisindo (kg)
- Ukuphakama (ngo-cm)
- Ubudala
- I-coefficient yomsebenzi
- Amaphesenti okusilela noma insalela
Ngemuva kokufaka amanani uthola okulandelayo:
- Isabelo sekhalori sokulahlekelwa isisindo (ukusilela kwekhalori)
- Ukudla kwama-calories okusekela isisindo
- Ukuthola amakhalori ukuzuza isisindo (insalela yekhalori)
Ungawunquma kanjani umsebenzi wokulingana?
- 1,2 - umsebenzi omncane (ukungabi nokuzivocavoca, ukuhlala phansi, ukunyakaza okuphansi)
- Umsebenzi olula we-1.375 (ukuzivocavoca okulula noma ukuhamba, umsebenzi omncane wansuku zonke emini)
- 1,46 - isilinganiso somsebenzi (ukuzivocavoca izikhathi ezingu-4-5 ngesonto, umsebenzi omuhle wosuku)
- 1,55 - umsebenzi ongaphezu kwesilinganiso (ukuzivocavoca okukhulu izikhathi ezi-5-6 ngesonto, umsebenzi omuhle wosuku)
- Ku-1.64 - umsebenzi owandisiwe (ukusebenzisa nsuku zonke, ukusebenza kwasemini okuphezulu)
- 1,72 - umsebenzi ophakeme (ukuvivinya umzimba ngamandla nsuku zonke nomsebenzi ophakeme wansuku zonke)
- A 1.9 - umsebenzi ophakeme kakhulu (imvamisa sikhuluma ngabasubathi ngesikhathi somsebenzi wokuncintisana)
Ekunqumeni umsebenzi, cabanga ngokuzivocavoca okwengeziwe, nomsebenzi ophelele wansuku zonke (umsebenzi, ithrafikhi emini, omunye umsebenzi) Isibonelo, uma uqeqesha amahlandla ama-3 ngesonto imizuzu engama-60 ngejubane elijwayelekile, kepha ingxenye enkulu yosuku ichithwe endaweni yokuhlala, bese ukhetha umsebenzi omncane. Uma ngezinsuku ezahlukile kwehlukile, sikhetha umsebenzi olinganiselwayo omaphakathi ngosuku ngosuku lwesonto.
Ungayinquma kanjani iphesenti lokusilela noma insalela:
- Ngokuzenzakalelayo, sincoma ukuthatha ama-20%.
- Uma ungafuni ukusheshisa inqubo yokwehlisa isisindo noma isisindo, khetha u-10-15%.
- Uma i-BMI (inkomba yomzimba) ingaphezu kuka-30, singathatha ukusilela okungama-25-30% (ngemuva kokujwayelekile kwesisindo, sinciphise ukusilela kuye kuma-20%).
Sicela wazi ukuthi ama-calories wokubala abesilisa nabesifazane ayahluka. Izinkambu ezimakwe ngenkanyezi ziyimpoqo. Isabelo sekhalori sibalwa ngokushesha ukunciphisa umzimba (ukusilela kwekhalori) ukuthola isisindo (insalela yekhalori), ukugcina / ukugcina isisindo. Ukhetha inani kuye ngezinhloso zakho.
UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu
Ukudla kwamakhalori kubalwa ngu isibalo sikaHarris-Benedict, yaziwa njengeyiyona enembile kunazo zonke kuze kube manje. Funda kabanzi mayelana nokuthi angakanani amanani ale fomula, bona i-athikili emayelana nokubala ama-CALORIES.
Norma PFC :: wokubala inthanethi
Ngemuva kokubala amakhalori udinga ukubala i-BDIM. Ukuze unqume ukuthi yiliphi inani lamaprotheni, ama-carbohydrate namafutha ngokudla kwakho ikhalori, kufanele uqale wazi ukusatshalaliswa kwephesenti kwe-PFC.
Inketho ejwayelekile futhi enconyiwe ye-BDIM:
- Amaprotheni: 30%
- Amafutha: 30%
- Amakhabhohayidrethi: 40%
I-PFC 30/30/40 inguqulo yakudala yokusatshalaliswa kwe-PFC, enconywayo uma ungaziqeqesheli noma ungazivocavoci zokwehlisa isisindo ngokujwayelekile nethoni yomzimba (ekhaya, ezigabeni zamaqembu noma ejimini enesisindo esiphansi).
Ezinye izinketho zokusabalalisa i-BDIM isetshenziswa kangcono uma usuvele unolwazi ngendlela yokwakhiwa komzimba noma, ngemuva kokubonisana nomqeqeshi.
Inketho ye-PFC yokuzijwayeza ezemidlalo nokusebenza endaweni:
- Amaprotheni: 40%
- Amafutha: 20-25%
- Amakhabhohayidrethi: 35-40%
Inketho ye-PFC yokuzijwayeza ezemidlalo nokusebenza okuningi:
- Amaprotheni: 30-40%
- Amafutha: 20-25%
- AmaCarbs: 40-50%
Sicela uqaphele, itafula ufaka iphesenti kuphela lamaprotheni nama-carbohydrate, amafutha abalwa ngokuzenzakalela kususelwa enanini eliphelele lezinkomba ezintathu ze-BDIM = 100%. Udinga futhi ukufaka okokudla kwakho kwansuku zonke kwama-calories (okuzenzakalelayo yi-1600 kcal).
Sincoma futhi ukuthi ufunde ezinye izindatshana zethu eziphathelene nokudla:
- Ukubala ama-calories: imininingwane yokuqala ngaphi?
- Konke mayelana nama-carbohydrate: ama-carbohydrate alula futhi ayinkimbinkimbi okwehlisa isisindo
- Ukudla okunomsoco: umhlahlandlela ophelele kakhulu wokushintshela ku-PP
- Izinganekwane ezi-5 ezinkulu zendlela yokwehlisa isisindo yokubala ikhalori
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