Okuqukethwe
Ukudla kwekhalori nsuku zonke: ungabala kanjani. Ividiyo
Ukusekela izinqubo ezibalulekile, amandla ayadingeka ngisho nasemzimbeni, umnikazi wawo okhetha ukulala kusofa phambi kwe-TV usuku lonke. Ngaphezu kwalokho, uyadingeka yilowo wesifazane ohola indlela yokuphila esebenzayo, engena emidlalweni. Kodwa ukuze kungabikho oyedwa noma omunye ongcono, ngamunye udinga eyakhe, ukuthathwa kwekhalori yansuku zonke, okungabalwa ngokuzimela.
Yini enquma ukuthathwa kwekhalori yansuku zonke
Abesifazane abangafuni ukuba ngcono bazi kahle ukuthi lokhu akwenzeki, kuyadingeka ukuthi udle ama-calories amaningi nsuku zonke njengoba kudliwe. Ngokwemvelo, uma uzonamathela kunoma yikuphi ukudla ukuze ulahlekelwe isisindo esiningi, udinga ukudla okungaphansi kokujwayelekile, okuyipharamitha yomuntu siqu ebalwa ngokucabangela izinkomba ngazinye.
Lokhu kujwayelekile akuncikile ebulilini nasebudaleni kuphela, kodwa nasendleleni yokuphila, ubungcweti kanye nesimo sezulu sendawo ohlala kuyo.
Futhi lokhu kungokwemvelo, ngoba ebuntwaneni nasebusheni, lapho kukhona ukukhula okujulile futhi kwakhiwa i-skeleton, umzimba udinga izakhi ezengeziwe nama-calories. Kodwa asebekhulile, asebeyekile ukusebenza kanzima, inani elikhulu lamandla okugcina impilo alisadingeki. Kodwa lapho umuntu osekhulile eqhubeka nomthwalo wakhe ngokomzimba, udinga amandla alingana nowomusha.
Uma ubala, kubalulekile ukucabangela ubulili, ngoba umzimba wesilisa, ngokwemvelo yawo, uchitha amandla amaningi; kodwa-ke, muva nje lokhu bekungenjalo ngaso sonke isikhathi, ikakhulukazi uma ucabanga ukuthi owesifazane okhulelwe noncelisayo udinga amandla engeziwe ukuze athwale futhi ondle umntwana onempilo.
Ungakwazi ukunciphisa umzimba, ngisho noma ugcina ikhalori efanayo yansuku zonke, kuphela ngokwandisa ukuqina komsebenzi womzimba - yeka ikheshi uhambe.
Ukudla kwekhalori kwansuku zonke okudingayo kuncike kusilinganiso sakho se-basal metabolic (BMR). Lokhu ubuncane obudingekayo bama-kilojoule okumele umzimba usinike wona, osesimweni sokuphumula ngokuphelele. Ngisho nalapho ulele, udinga inani elithile lamandla ukuze ugcine izinqubo zomzimba. I-SBI ayibheki izidingo zakho zomsebenzi womzimba.
Ukubala le nkomba, ungasebenzisa eyodwa yamafomula amabili - uHarris-Benedict, owahlongozwa nguye ngo-1919, noma iMifflin-Saint Geor, esetshenziswe kusukela ngo-2005.
Esokuqala futhi senza kube nokwenzeka ukulinganisa ngokunembe kakhudlwana i-HEI kulabo abandlela yabo yokuphila ibonakala ngokuzivivinya umzimba okuphezulu, kodwa esimweni esivamile, ukubala okufanele kwe-HEI kungenziwa ngokwefomula yesibili.
Ngokusho kwe-Harris-Benedict formula, kwabesifazane:
- BOO = 655,1 + 9,6 * M + 1,85 * P – 4,68 * B, lapho u-M enesisindo somzimba ngamakhilogremu
- P – ukuphakama ngamasentimitha
- B - iminyaka yobudala (inani eliphelele leminyaka)
Ungasebenzisa ifomula ye-Mifflin-Saint Geor, okwamanje etuswa i-American Dietetic Association (ADA) ukuze unqume isidingo esiyisisekelo sekhalori kwabesifazane: BOO = 9,99 * M + 6,25 * P – 4,92 * B - 161.
Kodwa, kunjalo, inani le-BMR elitholiwe kufanele lilungiswe kucatshangelwa izinga lomsebenzi wakho womzimba, lapho kusetshenziswa khona i-coefficient efanelekile.
- ngakho-ke, uma uphila impilo yokunganyakazi kakhulu futhi ulale kusofa noma uhlale kukhompuyutha usuku lonke, le ngxenye izolingana no-1,2
- esimweni lapho wenza umsebenzi olula phakathi nosuku noma wenza uhlobo oluthile lokuzivocavoca umzimba noma okungenani ukuzivocavoca izikhathi ezingu-3-4 ngesonto, kuzolingana no-1,375
- uma umsebenzi wakho uxhumene nemizamo yomzimba yokuqina okumaphakathi noma uya kojima izikhathi ezi-4-5 ngesonto, isici sakho sokulungisa sizoba ngu-1,4625
- ukuzivocavoca okukhulu noma ukuqeqeshwa izikhathi ezi-4-5 ngesonto kukunikeza ithuba lokusebenzisa i-coefficient ye-1,55
- uma empeleni wenza umsebenzi wezandla noma uzivocavoca nsuku zonke, isilinganiso sizoba ngu-1,6375
- kubasubathi abaziqeqesha ngokuzimisela izikhathi ezi-2 ngosuku, yi-1,725
Ungesabi inani elikhulu lamapharamitha nobunkimbinkimbi bamafomula anikeziwe - kumasayithi amaningi aku-inthanethi anikezelwe ekudleni, ungabala ukudla kwakho kwansuku zonke kwekhalori mahhala ngokufaka yonke imingcele edingekayo: ubude, isisindo, iminyaka, okubonisa izinga lomsebenzi womzimba nokukhetha enye yalezi zindlela ezimbili.
Ukudla kufanele kube nokulinganisela futhi kuqukethe zonke izakhi ezidingekayo, amavithamini kanye nezakhi zokulandelela. Yehlisa ama-calories ngokunciphisa inani lama-carbohydrate namafutha, kodwa kufanele abe khona ekudleni
Ungabala kanjani ngendlela efanele ikhalori yansuku zonke lapho udla
Noma yikuphi ukudla okwehlisa isisindo kusekelwe ekudaleni nasekugcineni ukushoda kwekhalori yokwenziwa isikhathi esithile. Kufanele uqaphele ukuthi ukudla okusheshayo onqenqemeni lwendlala, lapho inani lansuku zonke lama-kilojoule lincishiswa libe ngu-500 noma ngisho nangaphansi, ligcina linesethi elandelayo yesisindo sokuqala futhi ligcwele izinkinga ezinkulu zempilo. Ukuze ugweme lokhu, sebenzisa lokho okubizwa ngokuthi ukudla okude, lapho ukuntuleka kwesidingo sekhalori yansuku zonke yomzimba wakho kungeke kudlule i-15-20%, futhi ngemva kwezinyanga ezimbalwa uzokwazi ukunciphisa umzimba ngaphandle kokulimaza impilo yakho.
Ngenani elifanele lekhalori ekudleni kwakho kuphela lapho ungakwazi ukuzuza umphumela wokunciphisa umzimba.