Uma unesithakazelo ithuba lokulahlekelwa isisindo ngokubala ama-calorie, uyazi, ukhethe indlela efanele! Lolu hlelo lukuvumela ukuthi ufake phakathi kokudla noma yimiphi imikhiqizo enesimo esisodwa kuphela - ukuhambisana nokudla kwe-caloric.
Indlela yokubala amakholori ukuze ulahlekelwe isisindo?
Ngaphambi kokuba unqume ukuthi zingaki ukhalori okudingayo ukuze ulahlekelwe isisindo, kudingeka ubale isilinganiso sakho sekhalori nsuku zonke. Yilokho okungakanani ukhalori ongayithola ngaphandle kokufaka amafutha. Ifomula ifaka isici esibalulekile escike emisebenzini yakho yomzimba:
- i-coefficient ayikho, uma umsebenzi uphansi: ukusebenza kwikhompyutha noma okufanayo futhi akukho mdlalo;
- coefficient (K) = 1.3, uma umsebenzi ulinganisela - izikhathi ezingu-2-3 ngesonto, ukusebenza okulula noma umsebenzi obangela ngezinye izikhathi ukuhambisa;
- coefficient (K) = 1.5, uma umsebenzi uphakeme - izikhathi ezingu-4-5 ngesonto, ukuqeqesha ngokwanele okungenani ihora ngalinye.
Kuncike kuminyaka yakho, khetha isifomula sakho, faka isisindo sakho kanye nomsebenzi wokulinganisa lapho, uma kuphela kungezansi (emisebenzini ephansi i-coefficient ayidingi):
- kusukela eminyakeni engu-18 ukuya kwezingama-30: ((0,0621x WE ngo kg + 2,0357) x240) K K = inani le-kcal;
- kusukela eminyakeni engu-30 ukuya kweyengu-60: ((0.3242x WE ngo kg + 3.5377) x240) x K = inani le-kcal;
- ubudala kuneminyaka engama-60: ((0.0377x WEB ngo kg + 2.7545) x240) x K = inani le-kcal.
Ungakwazi ukulahlekelwa isisindo ngokubala ama-calories uma wazi okujwayelekile. Isibonelo, uneminyaka engama-23 ubudala futhi ulinganisa ngamakhilogremu angu-60, ngenkathi unomsebenzi ohlala phansi, njll. i-coefficient yomsebenzi ayidingi. Sibala ngokusho kwefomula yobudala kusukela eminyakeni engu-18 kuya ku-30:
((0.0621 x 60kg + 2.0357) x240) ngaphandle kwe-coefficient = 1382 kcal.
Yingakho udinga usuku ukuze ungabi ngcono, kodwa ugcine isisindo sakho. Zingaki ukhalori okufanele uzidle ukuze ulahlekelwe isisindo - ucela. Yiqiniso, ngaphansi kwalesi sibalo. Ezincane, okusheshayo kuyoba ukulahlekelwa isisindo.
Kungakanani ukudla ama-khalori ukuze ulahlekelwe isisindo?
Uma ukhuluma ngokuqondile ukuthi zingaki ama-khalori okudingayo ukuze ulahlekelwe isisindo, khumbula ukuthi ukulahlekelwa kwesisindo esifanele kunazo zonke kudinga umsebenzi womzimba. Okungcono, kunconywa ukunciphisa ukudla kwakho ngama-calories angama 200-300 kuphela futhi ushise inani elifanayo lomsebenzi womzimba (lokhu cishe cishe ihora lokuzivocavoca ngamandla okusebenzisa amandla noma i-aerobics). Ngakho-ke, ukulahlekelwa kwamakhilomitha angu-400-600 kwakha ngosuku, futhi kusebenze izinqubo zokulahlekelwa isisindo. Okungukuthi, amakholori angaphansi kuka-500 ngosuku akwanele ukulahlekelwa isisindo ngesikhathi esifushane.
Sebenzisa i-calculator yokubala ukuze ulahlekelwe isisindo
Ngokuqinisekile usuvele usuveza ukuthi isikhathi esingakanani sokubhala isikhathi ngasinye sokubhala phansi ukuthi zingaki ama-khalori ayenciphisa isisindo. Ngenhlanhla, ngale njongo ku-intanethi kunezinqwaba zokubala ezilula ezikhalori, futhi futhi amasayithi amaningi anikeza isevisi elula yokugcina idayari yokukhula kancane. Lokhu kulula kakhulu: usanda ukungenisa umkhiqizo noma isitsha kanye nesisindo esilinganiselwe amagremu (futhi uma unekhishini elisekhishini, isisindo esiqondile), futhi uhlelo ngokwalo lubonisa ukuthi mangaki amakholori owutholile, ucabangela amaprotheni, amafutha kanye nama-carbohydrate.
Uhlelo olufanayo lungakutshela ukuthi kungakanani ukushisa amakholori ukuze ulahlekelwe isisindo, futhi
Ukucabangela amakholori, kulula ukulahlekelwa isisindo: awudingi ukuyeka izitsha zakho ozithandayo, nje uzidle ezingxenyeni ezincane bese ubona izinga elidingekayo. Abesifazane abaningi baphakamisa isithakazelo semidlalo, futhi baqala ukudla ama-kilojoule angu-400-600 ngosuku ukusheshisa imiphumela. Awudingi ukwenza lokhu: i-metabolism iyancipha, futhi ekudleni okufanayo uyingozi ngenxa yokuqala ukuzuza isisindo.