Kugwiritsa ntchito mphamvu zamagetsi

Zonse zomwe zikuchitika padziko lapansi zimafuna mphamvu zamagetsi m'njira zosiyanasiyana, ndipo ndondomeko ya ntchito yofunikira ya thupi lonse sizongopatulapo. Kugwiritsa ntchito mphamvu zamagetsi, kapena kalori wokhutira, ndi chiwerengero cha mphamvu yomwe imatulutsidwa mu thupi la munthu kuchokera ku chakudya panthawi ya chimbudzi. Amatchulidwa mu kilocalories (kcal) kapena kilojoules (kJ) omwe amawerengedwa pa 100 g.

Kugwiritsa ntchito mphamvu zamagetsi

Zakudya zimaphatikizapo mapulotini, chakudya ndi mafuta, kupatukana, kumasula mphamvu zomwe thupi limasowa. Mphamvu zofunikira ndizokwanira kwathunthu kwa zakudya zamagulu ndi zakudya zomwe zimagwiritsidwa ntchito ndi thupi. Zichitika:

• imodzi yaikulu ndi yofunikira pa ntchito yonse ya ziwalo zonse;
• Kuwathandiza - koyenera kuti kayendetsedwe ka thupi;
• Kugwira ntchito - kuphunzitsidwa kapena katundu wambiri.

Zakudya zosiyanasiyana zimasiyana kwambiri. Amalingaliridwa molingana ndi chiwerengero ichi:

1 g mafuta = 39 kJ (9.3 kcal)

1 g wa chakudya = 20 kJ (4.7 kcal)

1 g ya mapuloteni = 17 kJ (4.1 kcal)

Ndili ndi chiwerengero cha kilojoules ndi kilocalories kuti muthe kudziwa zambiri zokhudza mphamvu ya mankhwala. Mbali ina yowonjezera pakuzindikira caloriki wokhutira ndi njira yomwe ili yokonzedweratu, malo osungirako ndi chiyambi.

Chofunika tsiku lililonse kwa munthu wa zaka makumi atatu (30), wokhala ndi kulemera kwake ndi 11,000 kJ (2,600 kcal). Podziwa chiwerengero ichi ndi chiwerengero cha makilogalamu m'zinthu, pali mwayi wosankha zakudya zoyenera kuti mukhale ndi moyo wathanzi. Akazi amafunika 15% osachepera, chifukwa cha mafuta ochepa kwambiri.

Kugwiritsa ntchito mphamvu zamagetsi

Zamagetsi zomwe zili ndi "mphamvu" yowonjezera mphamvu

Pali mankhwala omwe ali otchedwa "zoipa" caloric mtengo . Pogwiritsa ntchito mawu awa akutanthawuza kuti munthu pa chimbudzi cha mankhwalawa amapereka mphamvu zambiri kuposa momwe analandira kuchokera.

Koma izi sizikutanthauza kuti ngati mumagwiritsa ntchito zakudya zoterozo, mukhoza kutentha mapaundi anu owonjezera, kapena kuzilumikiza ndi zakudya zonenepa, zero mtengo wake wa caloriki.

Mndandanda wa mankhwala omwe ali ndi "calorie yonyozeka":

1. Zakumwa - mwatsopano zimapangidwira timadzi timadzi, timadzi timadzi timadzi, tiyi wobiriwira popanda shuga.
2. Zipatso - zipatso zonse za citrus, plums, vwende, yamapichesi.
3. Zipatso ndi currants, blueberries, cranberries.
4. Zamasamba - tomato, kabichi, kaloti, tsabola, radish.
5. Mafuta onse ali ndi kukoma kokoma.
6. Mavitamini - timbewu tatsamba, parsley, letesi ndi katsabola.

Mbali za ntchito:

1. Mtengo wa tsiku ndi tsiku uli pafupifupi 550 magalamu, ukhoza kukhala zipatso kapena ndiwo zamasamba.
2. Chitetezo chokwanira chidzathandizidwa ndi zipatso zatsopano.
3. Musagwiritse ntchito masupu a mafuta, m'malo mwawo ndi masamba kapena maolivi.
4. Zakudyazo ziyenera kukhala ndi mapuloteni ndi mafuta kuti azitha kugwira bwino thupi.

Zamagetsi ali ndi mphamvu yamtengo wapatali

Chakudya chimakhala ndi zakudya zokhudzana ndi kalori, zomwe zingagawidwe mu mitundu 6:

1. Mkulu kwambiri (kuchokera ku 500 mpaka 900 kcal / 100 magalamu) - batala, chokoleti chosiyana, mtedza wonse, mikate, nkhumba ndi soseji.
2. Ambiri (kuchokera 200 mpaka 500 kcal / 100 magalamu) - zonona ndi mafuta obiriwira-mkaka, ayisikilimu, soseji, nkhuku, nsomba, mkate, shuga.
3. Okhazikika (kuchokera pa 100 mpaka 200 kcal / 100 magalamu) - tchizi tating'ono, ng'ombe, kalulu, mazira, mackerel.
4. Small (kuyambira 30 mpaka 100 kcal / 100 magalamu) - mkaka, hake, zipatso , zipatso, mbatata yophika, kaloti watsopano, nandolo.
5. Ochepa (mpaka 30 kcal / 100 magalamu) - kabichi, nkhaka, radish, letesi, tomato, bowa.

Kuti muchepetse, onetsetsani kuti ma calories omwe mumadya ndi osachepera.