I-Calorie Calculator ikuvumela ukuthi ubale inani lamandla umzimba wakho odinga ukuwathola nsuku zonke ngokuya ngobude bakho, isisindo sakho, kanye nokusebenza komzimba. Futhi, le nguqulo yesibali sekhalori, njengomphumela wesibalo, izokhipha inani lamakhalori adingekayo ekwehliseni isisindo, ukuzuza kwesisindo, ukugcinwa kwesisindo, kanye nokuzuza okusheshayo, kanye nokwehlisa isisindo ngokweqile.
Ungenza ukubalwa kokudla kwekhalori nsuku zonke ngezindlela ezimbili ezihlukile. Enye yezindlela zesimanjemanje kakhulu, ngokusho kwefomula kaMifflin-Saint Geor, ethathwe ngo-2005. Futhi endala, kepha isadumile phakathi kwezazi zokudla esikhathini sethu, ifomula likaHarris-Benedict, elaziwa kusukela ngo-1919.
Ikhalori yokubala eliku-inthanethi
Okokuqala, i-calculator iyasebenziseka kubantu abazoqapha indlela abadla ngayo futhi babale amakhalori wokuqeda isisindo esiningi nokugcina isisindo somzimba esijwayelekile ngokuzayo. Ukulawulwa kwekhalori kungenye yezindlela eziphumelela kakhulu zokwehlisa isisindo. Le counter online izokwenza le nqubo ibe lula futhi isheshe.
Futhi, ikhalori yokubala izoba wusizo kubasubathi, abakhi bomzimba. Kuhle kubathandi bokuqina abafuna ukulawula inani lamaprotheni, amafutha, nama-carbohydrate kumenyu yabo. Isibonelo, ukwakha imisipha ngosizo lwalesi siza kungasiza ukubhala imenyu yokudla kwamaprotheni. Futhi kulokho okubizwa ngokuthi "ukomisa" (inqubo esheshayo yokulahleka kwesisindo), ungenza imenyu enokuqukethwe okuphansi kwe-carbohydrate.
Ngendlela, leli sayithi lingabuye libe yinhle ngezinjongo zokubhekisela kuphela. Ngokuyinhloko, leli yithebula eliku-inthanethi lamakhalori okudla, ehlukaniswe isigaba. Uma ungadingi ukwenza imenyu kepha udinga ukuthola ukuthi mangaki amakhalori asemkhiqizo othile, khona-ke sikucebisa ukuthi usebenzise usesho olusheshayo endaweni yokudla phezulu kakhulu.
Amakholori ngosuku
Ayikho inkambiso yokudla ikhalori yansuku zonke neyodwa eyamukelwa emhlabeni wonke. Ngokusho kwe- izincomo we-World Health Organization, “Ukondliwa kwamandla (ama-calories) kufanele kube ngokulingana nezindleko zamandla. ” Ngakho-ke, ukudla kwakho ikhalori ngandlela-thile kuncike ebunjini bomsebenzi wakho, izinga lomsebenzi womzimba, ubulili, iminyaka, nezinye izinto eziningi.
Kodwa-ke, kunetha ungathola amatafula amaningi kanye nezibali zemvelaphi engaziwa, enikeza imininingwane ngamanani ansuku zonke, okusolwa ukuthi asuselwa kwimithombo egunyaziwe. Sikholwa ukuthi ikhwalithi yalolu lwazi ayingabazeki.
Indlela ethembeke kunazo zonke yokunquma imfuneko yekhalori ngayinye ukubalwa okuvamile kwenani lamandla lokudla okudlayo emini (noma izinsuku ezimbalwa). Vele ubhale phansi isilinganiso sakho esijwayelekile sansuku zonke ephepheni. Bhala phansi ukuthi udlani nokuthi udle kangakanani emini. Ungabala ngqo okuqukethwe yiKhalori usebenzisa imininingwane evela kumalebula womkhiqizo bese usebenzisa iwebhusayithi yethu. Uma ucabanga ukuthi uphilile futhi isisindo sakho asishintshi kakhulu ekudleni okukhona manje. Imiphumela ingabhekwa njengokujwayelekile kwansuku zonke.
Ukwehlisa isisindo ngemuva kokusebenzisa ikhalori yokubala, udinga ukunciphisa kancane inani lamandla nsuku zonke lokudla. Ngenkathi ugcina indlela yokuphila efanayo, kuzoba nokushoda okuncane kwekhalori njengoba izindleko zihlala zinjalo. Lokhu kuzoholela ekushisweni kancane kancane kwamafutha akho.
Ukuthi empeleni ukusilela kufanele kube kuwe. Sikukhuthaza ngokuqinile ukuthi ungayikhulisi ngokucijile, ngoba ngeke iholele kunoma yini enhle. Yehlisa ikhalori olidla kancane kancane bese wehlise isisindo kancane. Ngale ndlela, awudingi ukuzihlukumeza futhi ukhungatheke ngezikhathi ezithile. Futhi-ke, sincoma ngokuqinile ukuthi ubonane nodokotela wakho noma udokotela oqeqeshiwe wezokudla ngaphambi kokwenza ushintsho ekudleni.
Ungalukhetha kanjani uhlobo lomthwalo olulungile ukubala isilinganiso sekhalori
Ifomula ithatha izinketho eziyisithupha zokulayisha - kusuka kokuncane kuya phezulu kakhulu. Ayicabangeli nje kuphela ukuzivocavoca umzimba kodwa futhi neminye imisebenzi: ukuhamba, umsebenzi wasendlini. Ukuze izibalo ezitholakele zihambisane neqiniso, kubalulekile ukuthi ungazenzi ihaba izici.
Khetha umthwalo omncane uma usebenza ehhovisi, ungazivocavoci umzimba, futhi uncamela ukuchitha kusihlwa nangezimpelasonto kukhompyutha, kunokuzihambela.
Ipharamitha "ukukhanya" kufanelekile kulabo abasebenza kakhulu endlini, abahamba nenja, kwesinye isikhathi bakhethe ukuhamba esikhundleni sokuhamba, futhi ngezikhathi ezithile bangene kwezemidlalo.
Ukulayisha okulingene kusho ukuthi uvivinya umzimba izikhathi ezi-3 ukuya kwezi-5 ngeviki. Ngenkathi usesikhathini sakho samahhala, lala kusofa uhambe, wenze imisebenzi yansuku zonke.
Umsebenzi osebenzayo uphakamisa ukuthi udlala imidlalo izikhathi ezingama-6-7 ngesonto - noma u-3-5, kepha umsebenzi wakho ngumsebenzi womzimba.
Umthwalo ophakeme kakhulu ujwayelekile kulabo abaqeqesha ama-2 ngosuku noma benza imidlalo eminingi futhi basebenze ngokomzimba, kepha ngasikhathi sinye ungakhohlwa ngezinye izinhlobo zomsebenzi.
Okufanele ukwenze ngemiphumela yakho yokubala ikhalori
I-calculator ikhombisa ukuthi mangaki amakhalori owadingayo ukuze uwasebenzise ukugcina isisindo futhi wehlise isisindo - ephephile noma esheshayo.
Ngokulondolozwa kwesisindo, konke kucacile. Ukwehla kwesisindo kunzima kakhulu. Kuyilingo ukudla kancane ngangokunokwenzeka ukunciphisa isisindo ngokushesha. Le ndlela inemiphumela emibi ngokwesayensi. Ukudla okuqinile, mancane amathuba okuthi unamathele kukho. Kukhona ubungozi obukhulu bokuthi uzokwehla, udle ngokweqile ngokuhlelekile, futhi lokhu kuzokwenza ize yonke imizamo. Uma ubuyela endleleni yakho ejwayelekile yokuphila ngemuva kwemikhawulo enzima, ama-kilogram azobuya nawo. Futhi bazoletha amaqabane. Ngaphandle kwalokho, ukwehlisa isisindo ngokushesha kungaholela ezinkingeni zempilo. Lokhu kufaka phakathi amatshe enyongo, ukushoda kokudla okunempilo, ukungahambi kahle kokuya esikhathini, nokulahlekelwa izinwele.
Uma ufuna ukugwema imiphumela emibi, gxila ezinombolweni eziphakanyisiwe zokwehlisa isisindo ngokuphepha. Ukubala isisindo esisheshayo kusaphephile ngokwanele, kepha kuzothatha isiyalo nokukhuthazela okuvela kuwe: le mikhawulo ayilula kuwo wonke umuntu. Kungcono ukungahambi ngezansi kwalesi sibalo.
