Akuyona imfihlo kunoma ubani ukuthi ukuze ulahlekelwe isisindo, kudingeka udle kancane. Uma uhambelana nale mfuneko, akuseyona into embi. Kodwa-ke, akudingeki nje udle kancane, kufanele futhi uqaphele inani lamandla lomkhiqizo, okungukuthi - inani lamakhalori. Ama-calorie wokulahleka kwesisindo adlala indima ebalulekile, ngoba kulesisilinganiso, kulinganiswa ukuthi singakanani amandla esiwadingayo ngezidingo zomzimba wethu nemisebenzi yethu yansuku zonke. Futhi ukuze ulahlekelwe isisindo, udinga ukwenza inani lamakholori asetshenziswe ngaphasi kokudliwa.
Uzoqala kuphi?
Okokuqala, kufanele ubale ukuthi zingaki amakholori adingekayo empilweni yomzimba wethu: ukujikeleza kwegazi, ukuphefumula, ukukhula, ukugaya, njll. I-formula eyisisekelo yokushintshanisa (TOE) izosisiza kulokhu.
9,99 × isisindo + 6,25 × ukuphakama - 4,92 × yobudala - 161
Leli yi-formula ye-Muffin-Georgi, evunywe yi-American Nutritionists Association, okuvumela ukuba ubala ngokunembile inani lamakhalori adingekayo ekuphumuleni.
Okulandelayo, sizobala amakholorikhi adingekayo ngosuku ngalomsebenzi wethu: umsebenzi, ezemidlalo, imisebenzi yasendlini, njll.
Ifomula yokusetshenziswa kwamandla okuphelele:
Inombolo etholakalayo ekubalweni kwangaphambilini yande ngesici kuye ngokuthi indlela yakho yokuphila:
- indlela yokuphila ehlala phansi х1,2;
- ukuvivinya umzimba okukhanyayo kuze kube izikhathi ezintathu ngesonto х1,37;
- ukuqeqesha kuze kube izikhathi ezinhlanu ngesonto x1.46;
- ukuqeqesha ukuphakama okukhulu kuze kube kasikhombisa ngesonto x1.55;
- ukudlala ezemidlalo nsuku zonke x1.63;
- ngezikhathi ezinzima nsuku zonke noma kabili ngosuku x1.72;
- umsebenzi omzimba oqinile noma umsebenzi ophakeme kakhulu kabili ngosuku x1.9.
Inombolo onayo yilokhu, inani lamakorikhi ongawadla nsuku zonke, ngaphandle kokwesaba ukuthola isisindo esiningi. Nokho, sidinga inani lamakorikhi ngosuku ngosuku lokulahlekelwa kwesisindo. Kunezindlela ezimbili zokukuthola:
- Thatha u-200-500 kcal kusuka ku-total energy ukusetshenziswa (WEM).
- Nciphise ikhalori KRE ngo-15-20%.
Ngesikhathi esifanayo, izazi zezilwane zincoma kakhulu ukuthi zinganciphisi inani lezindilocalories ngezansi komphumela wefomu yokushintshanisa jikelele (TOE). Lokhu kuzokusiza ukunciphisa umzimba kanye nokubhubhisa izicubu zomzimba.
Ingabe kukhona umehluko phakathi kwekhalori ne-kcal?
Ama-calories asetshenziselwa kokubili i-physics ne-dietetics. I-calorie eyi-1 e-dietology - lena yi-1 kg yamakholori, okungukuthi-i-kilocalorie, okusho ukuthi inani lamandla adingekayo ukushisa 1 kg amanzi ngamanzi ayi-1 ° C. Okusho ukuthi, ekudleni kwama-kilojoule nama-kilocalories - into efanayo! I-Khalori = 1 kcal.
"Imithombo ewusizo" yamakhalori
Ukuze ulahlekelwe isisindo, akwanele ukunciphisa inani le-kcal elidliwayo, kubalulekile ukuthola ukudla okulungile okungeke kube nomthelela ekutheni kubekwe ama-fatty masses.
Ukudla kwasekuseni:
Ukuze uthole ukudla kwasekuseni, khetha ama-carbohydrate amancane:
- iphalenda;
- isithelo;
- izithelo ezomile;
- imikhiqizo yobisi ephansi.
I-porridge kumele ibiliswe emanzini, futhi emva kokulungiselela ungangeza ukhilimu ophansi we-fat. Ungadla izithelo ezengeziwe noma wengeze izithelo ezomisiwe ku-porridge. Kulesi simo, khumbula ukuthi amakholori ezithelo ezomile aphakeme kunezithelo zomunwe ( umlimi omuncu - ama-plums, omisiwe - amagilebhisi, ama-apricot omisiwe, i-apricot, njll), njengoba izithelo zigcwele amanzi, futhi izithelo ezomile azikho.
Usuku lokudla:
inyama enamafutha aphansi;- inhlanzi;
- isaladi yemifino;
- ama-fat-fat cheeses;
- amafutha yemifino;
- isobho semifino;
- ubhontshisi.
Uma upheka ekhaya, ungabi nobuvila ukubala amakholori wokudla okulungiselelwe. Thola ibhalansi, i-calculator ne-notebook, lapho uzorekhoda khona imiphumela yezibalo zakho.
Dinner:
- ama-carbohydrate amancane (okusanhlamvu nemifino);
- i-fat cottage shizi encane;
- isifuba sezinkukhu abilisiwe;
- inhlanzi.
Ukudla kokugcina kufanele kube ngamahora amathathu ngaphambi kokulala, kungenjalo, konke okungahlotshaniswa kuzobekwa ezinkalweni zakho nasesisu ngesimo samafutha angaphansi.
Sithemba ukuthi uqaphele ukuthi amakholori nesisindo sithintana kangakanani, futhi nokuthi kokubili kokuqala nesesibili kungakwazi ukufunda kalula ukulawula. Umphumela ngeke ugcine ulinde - emva kosuku lokuqala lokudla okunomsoco uzozizwa uhlanzekile, ulula futhi unempilo.