Ma calories - chizindikiro cha mphamvu yamtengo wapatali wa mankhwala, ndicho - chisonyezero cha momwe thupi lathu linakhudzira thupi kuchoka ku kugwiritsidwa ntchito kwa mankhwala. Komabe, kuchuluka kwa kilocalories sikukutanthauza kuti thupi lathu ladzaza. Mukadya chokoleti chaching'ono chochepa chokha mungathe kuwona zofunikira za tsiku ndi tsiku, koma izi sizikutipatsa mavitamini onse ndi kufufuza zinthu.
Pa nthawi yomweyo, malingaliro ndi maloto oopsa a amayi onse omwe amamenyana tsiku ndi tsiku ndi kulemera kwakukulu. Choncho, kuphunzira kuwerengera ndalama zoperekera kulemera ndiko mwina chinthu chofunika kwambiri pa nkhondo ndi mafuta.
Kodi chakudya chamtundu uliwonse ndi chiyani?
Ambiri odyetsa zakudya amalimbikitsa kuti aziwerengera zakudya zowonjezera nthawi zonse, chifukwa izi, ngati zilizonse, ziyenera kuwonetsa kuwonongeka kwa thupi. Makhalidwe apa ndi osavuta: kudya pang'ono kuposa momwe mumagwiritsira ntchito. Izi zikutanthauza kuti, pochepetsa kuchepa kwa kcal, pali mwayi wopeza kulemera. Koma si zonse zophweka.
Choyamba, ndalama za anthu onse zimasiyana ndi mtundu wa ntchito (zamaganizo kapena zakuthupi), kuchokera pafupipafupi zochita masewera olimbitsa thupi, komanso kuchokera ku metabolism yokha, yomwe imachepetsanso kapena imafulumira. Choyamba, chinthu choyamba chomwe mukufuna ndikuwerengera kuchuluka kwa ife tonse.
Njira ya caloric pa tsiku kwa akazi:
650 + (9.6 × kulemera kwa thupi) + (1.8 × kutalika mu cm) - (4.7 × chiwerengero cha zaka)
Chotsatira chikuwonjezeka ndi chinthu, malingana ndi njira ya moyo:
- 1,2 - ngati mutagwira ntchito muofesi - kukhala ndi moyo wokhazikika;
- 1.4 - zozoloŵera zowonongeka kawirikawiri - kayendedwe kabwino;
- 1,55 - nthawi zonse muzipita kukachita masewera olimbitsa thupi - kutsika kwambiri.
Kuwonjezera apo, ziyenera kudziwika kuti chiwerengerocho chimawerengedwa, chifukwa timagwiritsa ntchito mphamvu ndi kutsuka mbale, kuyeretsa ngakhale pamene tigona. Thupi lathu limagwira ntchito nthawi zonse, kotero chinachake ndi inde chimadya.
Chachiwiri, timapita ku chinthu chofunika kwambiri, momwe tingawerengere zakudya kuti tipewe kulemera . Mudzafunika:
- miyeso ya khitchini;
- tebulo la zakudya mu zakudya ndi zakudya zokonzeka;
- Notepad;
- calculator.
Choyamba, phunzirani kuwerenga ma caloric pa phukusi, choyamba, zingakuletse pamene mukugula mankhwala apamwamba. Kumbukirani, mu tiyi, khofi, makina a madzi saganiziridwa, timaganizira zokha - shuga, mkaka, kirimu. Ikani malo oonekera kwambiri patebulo la calories ya mankhwala ndikuyamba kuwerengera.
Kotero munagula 0,5 makilogalamu a kanyumba tchizi ndipo mukufuna kudya ndi kirimu wowawasa ndi shuga. Pogwiritsa ntchito zolemerazo, timayesa kuchuluka kwake, ndipo timawerenga caloric ndi chiwerengero. Caloriic yamagulu 100 g ya mankhwala imasonyezedwa patebulo, kotero n'zosavuta kuwerengera kuchuluka kwa gawolo, ndipo kenaka lembani kalata, kuti nthawi yotsatira musabwereze chiwerengerocho.
Mu zipatso, calories ndi otsika kwambiri, kuyambira 30 mpaka 60 kcal pa 100 g. Izi zimakhala chifukwa cha madzi okwanira, ndipo chifukwa chake zipatso zouma zimakhala zazikulu kwambiri. Mu masamba, zakudya zowonjezera zimakhala zosachepera kuposa zipatso, chifukwa cha kusowa kwa fructose. Kwa amayi, mlingo wa tsiku ndi tsiku wa mlingo wa makilogalamu amatha kuchoka pa 1200 mpaka 2200 kcal.
- kuphika;
- maswiti;
- zosuta;
- nyama zonenepa.
Kutenga zina 5% kudzatithandiza chakudya chamagawo , ndiko, chakudya cha 5-6 patsiku ndikusiya chakudya chamadzulo maola atatu asanagone. Tikukhulupirira kuti palibe amene ali ndi kukayikira za kuwerengera kwa kalori. Ndipotu, zakudya izi - njira yamoyo imene palibe chifukwa chosowa njala, osatengera chakudya kapena zakudya zomwe mumazikonda, ingodzikonda nokha ndi masamu pang'ono!