Okuqukethwe
Mangaki amakhalori okufanele ngiwasebenzise ukunciphisa umzimba
IMathematics ingumlingani oqotho walabo abazonciphisa isisindo ngokungathi sína futhi isikhathi eside. Kuzokusiza ukuthola ukuthi mangaki amakhilogremu angadingekile ngempela, inani lama-calories wokugcina nokunciphisa isisindo, kanye nemininingwane eminingi ebalulekile. Ukuze benze lokhu, beza namafomula akhethekile wokubala okuqukethwe kwekhalori.
Ikhithi Yokulahlekelwa Isisindo
Ngaphambi kokuba ufunde ukubala amakhalori, udinga ukugcina kuwo wonke amathuluzi adingekayo. Okokuqala, sizodinga isikali saphansi, okungcono kakhulu ukuthi sisebenze ngogesi. Banikeza umphumela onembe kakhudlwana futhi babonisa ukuguquguquka okuncane kwesisindo. Khumbula, izazi zokudla zincoma ukwenza izilinganiso zokulawula kabili ngosuku, ngezingubo ezilula futhi ngaphandle kwezicathulo. Ekuseni, lokhu kwenziwa ngemuva kokuvakashela indlu yangasese, kusihlwa-ngaphambi kokugeza. Qiniseka ukuthi isikali siyalungiswa kusengaphambili bese usibeka endaweni eyisicaba, eqinile, kude nezinto zangaphandle. Ukubala ukugcinwa kwansuku zonke, uzodinga isikali sekhishini elenzelwa ugesi, itafula lokubala namakhalori. Lezi zamuva zingatholakala kalula kwi-Intanethi nasezitolo ezidayisa izincwadi.
Ukwehlisa isisindo noma unganciphisi isisindo
Ukubalwa kokuqala okuzokwenziwa ukucacisa inkomba yomzimba (BMI). Lolu hlobo lokuxilongwa okusheshayo luzokhombisa ukuthi isisindo samanje sihambisana kangakanani nokujwayelekile nokuthi ngabe siyingozi empilweni yini. Ifomula ye-BMI imi kanjena: isisindo esingu-kg kufanele sihlukaniswe ngobude, sibalwe ngamamitha nesikwele. Isibonelo, isisindo sakho singama-58 kg, ukuphakama kungu-164 cm, ngokusho kwefomula udinga inani lokuphakama: 1.64 × 1.64 = 2.6896, manje udinga ukuhlukanisa inkomba yesisindo ngenkomba yokuphakama: 58: 2.6896 = 21.56, lena yinkomba yesisindo somzimba wakho. Kufanele uqondwe kanjani lo mphumela? Inkomba engu-16.0-17.9 ikhombisa ukungabi bikho kwesisindo somzimba; I-18.0-24.9 ifana nokujwayelekile; I-25.0-29.9 ikhombisa ukuthambekela kokukhuluphala; 30.0-34.9 - uphawu lwesigaba sokuqala sokukhuluphala; I-35.9-39.9 iqinisekisa isigaba sesibili sokukhuluphala. Uyacelwa ukuthi uqaphele ukuthi isibalo esiku-calculator siyisiqondiso esinzima kuphela, futhi amaphutha amancane awanakugwemeka lapha. Uma udinga imininingwane enembile, iya kochwepheshe.
Ekufuneni ibhalansi
Njengoba wazi, ukusebenza kwanoma yikuphi ukudla kuncike enanini lamakhalori asetshenzisiwe. Ukuze unqume inani elilungile lazo, udinga ukubala ukushintshaniswa kwakho okuyinhloko. Lokhu kwenziwa ngokwendlela elandelayo: 655 + (9.6 × isisindo somzimba, kg) + (1.8 × ukuphakama, cm) - (4.7 × yobudala). Ngaphezu kwalokho, udinga ukucabangela izinga lomsebenzi womzimba, okungukuthi, ukusetshenziswa kwama-calories. Ngakho-ke, umphumela wanda nge-coefficient ehambisanayo. Ngomsebenzi wokuhlala phansi, siphindaphinda inani elitholwe ifomula ngo-1.2. I-coefficient yokusebenza komzimba obuthakathaka (imizuzu engama-60 yokuhamba noma ukuqina komzimba) ngu-1.3; kwezemidlalo ejwayelekile-1.5; ngomsebenzi osindayo womzimba-1.7. Lo mphumela wokugcina inani lamakhalori adingekayo ukugcina isisindo ngokujwayelekile.
Ukubala okuhlukile
Ukugcinwa kwansuku zonke nakho kunqunywa ngokuya ngokusetshenziswa kwamandla kwansuku zonke. Kucatshangelwa iminyaka, ubulili, kanye ne-quoioent ye-physical activity (CFA) esivele siyazi. Abesifazane bafaka amanani afunwayo kumafomula alandelayo: kusuka eminyakeni eyi-18 kuye kwengama-30 (0.062 × isisindo ku-kg + 2.036) × 240 × CFA; kusuka eminyakeni engama-31 kuye kwengama-60 (isisindo esingu-0.034 × ku-kg + 3.538) × 240 × CFA; ngaphezulu kweminyaka engama-60 (isisindo esingu-0.038 × ku-kg + 2.755) × 240 × CFA. Abesilisa benza izibalo ezilandelayo: kusuka eminyakeni eyi-18 kuye kwengama-30 (i-0.063 × isisindo somzimba ku-kg + 2.896) × 240 × CFA; kusuka eminyakeni engama-31 kuye kwengu-60 (0.484 × isisindo somzimba ku-kg + 3.653) × 240 × CFA; ngaphezulu kweminyaka engama-60 (0.491 × isisindo somzimba ku-kg + 2.459) × 240 × CFA. Ungadideki neqiniso lokuthi umphumela otholakele ungahluka kunokwenana okuyinhloko. Ngemuva kwakho konke, lawa mafomula ahlanganiswa ngokuzimela.
Amakholori ekudingisweni
Zonke lezi zibalo zikhombisa inani elilinganisiwe lama-calories ukugcina isisindo. Kepha mangaki amakhalori owadingayo ukuze wehlise isisindo? Lapha kubalulekile ukucacisa ukushuba kwesisindo. Inketho engcono kakhulu ukunciphisa ukudla kube ngu-15%. Ukuthola ukuthi udinga kangakanani ukukhanyisa i-calorage yansuku zonke, uyiphindaphinde ngo-0.15. Lokhu kuncishiswa kuzokuvumela ukuthi ulahle u-1.5-2 kg ngenyanga. Uma kufanele ulahlekelwe isisindo ngejubane elisheshayo, i-calorage isikwa ngo-20-25%. Ngenxa yalokho, kungakapheli inyanga ungahlukana no-3-5 kg. Ngokudla okuqinile, ukunciphisa umzimba okunobungozi empilweni kunciphisa ukudla kuze kufike kuma-40%. Kulokhu, ngokungeziwe ekunciphiseni kwesisindo okubukhali, ungaqinisekisa ukuthi kuzokwanda izifo ezingamahlalakhona nezinkinga ezinkulu ngemiphumela ebulalayo.
Imikhiqizo eshintshekayo
Ngaphezu kwamatafula ekhalori ezitsha, ulwazi olunzulu ngesihloko lunikezwa izinhlelo zokusebenza ze-smartphone. Kodwa-ke, labo abalahlekelwa isisindo ngokuhlangenwe nakho bathi ukugcina idayari ebhalwe ngesandla kuyala ngempumelelo kakhulu. Kulokhu, lapho ubala, kubalulekile ukukhumbula izici eziningana ezibalulekile. Imikhiqizo eminingi ekusetshenzisweni kokushisa ishintsha okuqukethwe kwekhalori. Ngakho-ke, inyama, izinkukhu, inhlanzi nemifino ilahlekelwa umswakama lapho ipheka, kodwa imunca kahle amafutha. Kodwa okusanhlamvu kanye ne-pasta, ngokuphambene nalokho, kuqongelela umswakama kakhulu, okwandisa ivolumu. Lokhu kubaluleke kakhulu ukucabangela lapho ulungiselela amasobho, izitsha eziyinhloko kanye nezitsha zezinhlangothi. Ukuze wenze lokhu, cabangela ngokwehlukana okuqukethwe kwekhalori yesithako ngasinye efomini eliqediwe, ungakhohlwa ngamafutha, amakhambi, ama-seasonings ngisho namanzi.
Ukwazi ukuthi ungakubala kanjani ukudla kwakho, ungenza kalula imenyu elinganiselayo. Futhi ngokuqopha izibalo kudayari yokudla, uzobona kahle inqubekela phambili futhi, uma kunesidingo, uzokwazi ukwenza ushintsho. Futhi into eyinhloko akuyona ukuphishekela izibalo ezithandekayo, kodwa indlela enengqondo.