Si chinsinsi kwa aliyense kuti apewe kulemera, muyenera kudya pang'ono. Ngati mukutsatira lamuloli, sikuli chinthu choipa. Komabe, sikuti mumangofunika kudya pang'ono chabe, mumayenera kuganiziranso mphamvu yamagetsi, yomwe ndi - chiwerengero cha ma calories. Ma calories wolemera amatenga mbali yofunikira, chifukwa ndi muyesoyi, anayeza kuchuluka kwa mphamvu zomwe timafunikira pamoyo wathu ndi ntchito zathu za tsiku ndi tsiku. Ndipo kuti muchepetse kulemera, muyenera kupanga kuchuluka kwa makilogalamu ocheperako kusiyana ndi kudya.
Kumayambira pati?
Choyamba, muyenera kuwerengera kuchuluka kwa makilogalamu kuti moyo wa thupi lathu: magazi, kupuma, kukula, chimbudzi, ndi zina zotero. Njira yowonongolera (TOE) idzatithandiza pa izi.
9,99 × kulemera + 6,25 × kutalika - 4,92 ndi zaka - 161
Iyi ndiyo njira ya Muffin-Geor, yomwe inavomerezedwa ndi Association of American Nutritionists Association, yomwe imakulolani kuti muwerengetse molondola chiwerengero cha ma calories omwe mukufunikira pa mpumulo.
Kenaka, tidzawerengera makilogalamu oyenera patsiku lathu: ntchito, masewera, ntchito zapakhomo, ndi zina zotero.
Kugwiritsa ntchito mphamvu zonse:
Chiwerengero chomwe chinapezedwa mu chiwerengero choyambirira chikuchulukitsidwa ndi chinthu molingana ndi moyo wanu:
- moyo wamtunda х1,2;
- Kuchita masewera olimbitsa thupi katatu pa sabata х1,37;
- Kuphunzitsa mpaka 5 pa sabata x1.46;
- Kuphunzitsa kwambiri msinkhu mpaka 5 pa sabata x1.55;
- kusewera masewera tsiku lililonse x1.63;
- pa masewera olimbitsa thupi tsiku ndi tsiku kapena kawiri patsiku x1.72;
- kugwira ntchito mwamphamvu kapena kugwira ntchito mwamphamvu kwambiri kawiri pa tsiku x1.9.
Chiwerengero chimene muli nacho ndi ichi, chiwerengero cha makilogalamu omwe mungathe kudya tsiku ndi tsiku, popanda mantha kuti mukhale olemera kwambiri. Komabe, tikufunikira chiwerengero cha makilogalamu patsiku pofuna kulemera. Pali njira ziwiri zoti mutenge:
- Tengani 200-500 kcal kuchokera ku mphamvu yogwiritsira ntchito mphamvu (WEM).
- Pezani calorie KRE ndi 15-20%.
Pa nthawi imodzimodziyo, asayansi akulangiza kuti asachepetse chiwerengero cha makilogalamu pansi pa zotsatira za kusintha kosinthika (TOE). Izi zidzakuthandizani kuchepetsa kuchepa kwa thupi ndikuwononga minofu ya minofu.
Kodi pali kusiyana pakati pa kalori ndi kcal?
Ma calories amagwiritsidwa ntchito mufikiliya ndi ma dietetiki. 1 calorie mu zakudya - izi ndi 1 makilogalamu a zopatsa mphamvu, ndiko - kilocalorie, zomwe zikutanthauza kuchuluka kwa mphamvu zofunikira kutentha 1 kg ya madzi ndi 1 ° C. Izi zikutanthauza kuti, kudya zakudya zamakono ndi zopangira - ndi chinthu chomwecho! Makilogalamu = 1 kcal.
"Zothandiza" magwero a calories
Pofuna kutaya thupi, sikokwanira kuchepetsa kuchuluka kwa kcal, ndikofunika kuti mupeze zakudya zabwino zomwe sizidzapangitsa kuti anthu azikhala ndi mafuta ambiri.
Chakudya cham'mawa
Chakudya cham'mawa, sankhani mapangidwe ochepa pang'onopang'ono:
- phokoso;
- chipatso;
- zipatso zouma;
- Zakudya za mkaka zochepa.
Phulusa liyenera kuphikidwa pamadzi, ndipo mutatha kukonzekera mukhoza kuwonjezera zonona. Mukhoza kudya chipatso chowonjezera kapena kuwonjezera zipatso zouma ku khola. Pachifukwa ichi, kumbukirani kuti mavitamini omwe ali ndi zipatso zouma ndi apamwamba kusiyana ndi zipatso zowonjezera zipatso ( prunes - plums, mphesa zoumba - mphesa, apricots zouma, apricot, etc.), monga zipatso zimadzaza madzi, ndipo zipatso zouma siziri.
Chakudya:
nyama zonenepa;- nsomba;
- saladi zamasamba;
- zakudya zamtengo wapatali;
- masamba;
- masamba soups;
- nyemba.
Pamene mukuphika panyumba, musakhale aulesi kuwerengera zakudya zopatsa thanzi . Pezani zowonongeka, chowerengera ndi cholembera, momwe mungalembere zotsatira za mawerengedwe anu.
Chakudya:
- Zakudya zapang'onopang'ono (tirigu ndi masamba);
- kanyumba kakang'ono ka mafuta;
- chifuwa cha nkhuku yophika;
- nsomba.
Chakudya chomaliza chiyenera kukhala maola atatu asanagone, mwinamwake, chirichonse chosapyoledwa chidzaikidwa m'chuuno mwako ndi mimba monga mawonekedwe a mafuta ochepa.
Tikuyembekeza kuti mwazindikira momwe mafuta ndi kulemera zimagwirizanirana, komanso kuti zonse zoyamba ndi zachiwiri zingaphunzire mosavuta kulamulira. Zotsatira sizingakupangitseni inu kuyembekezera - mutatha tsiku loyamba la chakudya choyenera mudzamva bwino, kuwala ndi thanzi.