Akukhathaleki uma uhlela ukunciphisa isisindo, uzuze isisindo somzimba noma uthole owomile - udinga ukubala ngokunembile okuqukethwe kwekhalori kokudla kwakho kanye nenani lamaprotheni, amafutha nama- carbohydrate . Isilinganiso se-BJU sokulahlekelwa isisindo kubaluleke kakhulu, ngoba ngaphambi kokuthola isisindo noma ukomile, udinga ukulahlekelwa isisindo, uma kunjalo.
Ukulinganisela kwe-BZU isilinganiso
Kungakhathaliseki ukuthi umuntu wayevame ukudla, ukunciphisa umzimba, udinga ukunciphisa inani lama-carbohydrate namafutha ekudleni futhi ukwandise inani lamaprotheni. Akunakwenzeka ukuba unqabe ngokuphelele ama-carbohydrates, ngoba umzimba uthola amandla kubo, kodwa ama-carbohydrate alula kumele athathe indawo yinkimbinkimbi, okungukuthi, esikhundleni sokubhaka kanye nokupheka, okusanhlamvu, ama-macaroni kusuka kolweni kakade, isinkwa sonke sikakolweni, imifino kanye nemifino kufanele isetshenziswe esikhundleni. Ngokuqondene namafutha, akufanele agcwaliswe, okwandisa ukuhlushwa kwe-cholesterol egazini, futhi engasetshenzisiwe, equkethe amafutha yemifino namafutha wezinhlanzi. Amaprotheni angatholakala ezinhlobonhlobo ezinamafutha ezinyama nezinhlanzi, imikhiqizo yobisi.
Isilinganiso se-BJU sokulahlekelwa isisindo kwabesifazane - 50% -30% -20%. Uma unciphisa inani lamaprotheni kancane futhi ukwandisa ukwabelana kwe-carbohydrate, umphumela uzobe usukhona, kodwa ube nesizotha kakhulu. Isilinganiso se-BJU se-mass mass siyobe sesihluke kakade. Indoda enesisindo esingama-75 kg kufanele idle amakholori angu-3150 ngosuku. Uma ukhumbule ukuthi i-1 g yeprotheyini iqukethe i-4 Kcal, khona-ke amaprotheni kufanele afake i-450-750 Kcal noma i-112-187 amagremu. Ama-carbohydrate ngosuku kudingeka adle amagremu angama-300-450, okuyinto ekusetshenzisweni kabusha kwekhalori kuhamba ngo-1200-1800 kcal. Amafutha kufanele abe ngama-75-150 g ngosuku noma 675-1350 kcal.
Isilinganiso se-BZH uma soma sizohlukaniswa izigaba ezintathu: ukushisa kwamafutha, umthwalo we-carbohydrate kanye nesikhathi esiphezulu. Ngokuvamile, isithombe siyindlela elandelayo:
- Izinsuku ezintathu zokuqala okuqukethwe kwe-caloric yokudla ngu-1001 Kcal. Ama-carbohydrate akha ama-gramu angu-50, amafutha angu-22.88 nama-148.72 amagremu ama-protein;
- ngoLwesine ngaphambi kokuqeqesha ama-gramu angu-37 we-carbohydrate, ngemuva kokuqeqesha ama-728 g.Belka - 148.72 amagremu, nangemva kokuqeqesha 114.4 g. Fat 0.64 g ngaphambi kokuqeqeshwa kanye no-50 g emva;
- NgoLwesihlanu isilinganiso siyafana, kodwa akukho ukuqeqeshwa;
- ngoMgqibelo, i-BJU ingu-239.2 / 143/40 g;
- ngeSonto - 104/143 / 79.3 g.