I-BJU yindlala yansukuzonke yamaphrotheni, amafutha ne-carbohydrate izingxenye zokudla. Kuwo wonke umuntu, kuhlukile, ngoba bonke abantu bahlukile ngesisindo sabo, ukuphakama nokusebenza komzimba. Kodwa yonke into encane ibalulekile ekulahlekelweni kwesisindo, futhi ukuze ufeze lokhu, akudingeki ukuthi wazi ukuthi mangaki amakhilogremu ngosuku okufanele udle, kodwa kungakanani ukudla okumelwe kudliwe ngamaprotheni, amafutha kanye nama-carbohydrate. Indlela yokubala i-BZU, izokwaziswa kulesi sihloko.
Ukubalwa kokuqukethwe kwekhalori kokudla kwakho
Ngaphandle kwalesi sinyathelo ngeke ukwazi ukwenza. Kubalulekile ukubala ngaphambi kokuqhubeka nokujwayelekile ku-BJU. Ukuze wenze lokhu, sebenzisa ifomula elandelayo: 655 + (9.6 x ubukhulu ngo kg.) + (1.8 x ubude ngo-cm) - (4.7 x ubudala eminyakeni). Isibalo sokuqala kule fomula sibonisa izinga le-metabolism emzimbeni wesifazane. Khona-ke udinga ukwenza ushintsho lomsebenzi futhi ukwandise inani elitholakalayo ngesici se-1.2, uma siphansi, okungukuthi, umuntu uhola indlela yokuphila yokuphila; ngo-1.38, uma elayisha umzimba kalula izikhathi ezingu-1-3 ngesonto; ngo-1.55, uma uqeqeshwa ngokulinganisela izikhathi ezingu-1-5 ezinsukwini ezingu-7 futhi ngo-1.73, uma uqeqeshwe kahle kakhulu.
Kusukela kumuntu owatholile kuyadingeka ukuthatha ama-500 Kcal. Phakathi nezibalo ezinjalo kungenzeka ukuthola lowo wesifazane oneminyaka engama-35 enesisindo esingu-61 kg futhi ubude buka-172 cm kufanele budle u-1412.26 kcal ngosuku. Ukubalwa kwekhariji, bese kuthi i-BIO, kuyadingeka ukuze ukwazi ukudla ngokukhululekile. Kulesi simo, umkhawulo ophansi wekhalori umngcele wokulahlekelwa isisindo ngu--250 Kcal, nomkhawulo ophezulu womngcele u-+100 Kcal. Ngakho-ke, kulokhu, okuqukethwe kwe-caloric kokudla komfazi ochazwe kungashintsha kusuka ku-1162.26 kcal kuya ku-1512.26 kcal.
Ukubalwa kwe-BZU
Labo abanesithakazelo sokubala indlela evamile yansuku zonke ye-BJU, kubalulekile ukwazi ukuthi ku-1 gramu lamafutha ngu-9 Kcal no-4 Kcal ngegramu yama-carbohydrate namaprotheni. Ukuze ulahlekelwe isisindo, kubalulekile ukwandisa inani lamaprotheni ekudleni bese unciphisa inani lamafutha kanye nama-carbohydrate. Ngesikhathi esifanayo, thatha cishe ingxenye yesidlo sokudla kwamaprotheni, cishe ingxenye yesithathu ye- carbohydrate , kanye nenye yamafutha.
Ukuqhubeka nokuthi okuqukethwe kwekhalori yowesifazane okwakumelelwe yi-1412 Kcal, senza lokhu kubalwa okulandelayo:
- 45% amaprotheni avela ku-1412 Kcal ngu-635.4 Kcal. Kusho usuku lokudla
159 amagremu wamaprotheni; - ngokuhambisana nesilinganiso esihle samafutha e-BJU 25% avela ku-1412 Kcal ngu-353 Kcal. Lokhu kusho ukuthi udinga ama-39.2 amagremu amafutha ngosuku;
- I-30% yama-carbohydrate esuka ku-1412 Kcal ingu-423 Kcal. Lokhu kusho ukuthi udinga amagremu angu-105 we-carbohydrate ngosuku.
Noma kunjalo, lezi zibalo akuzona ezijwayelekile. Yonke into iyodwa, futhi uma owesifazane engafuni ukulahlekelwa isisindo, angakwazi ukwandisa okuqukethwe kwekhalori yokudla kwakhe noma yenza lokhu: shiya njengasekuqaleni, kodwa uhlanganyele ngokwengeziwe futhi isisindo sizoqala ukuwa.