Ngati muli ndi chidwi ndi mwayi wochepetsetsa powerenga makilogalamu, mukudziwa, mwasankha njira yoyenera! Njirayi imakulowetsani kuti muphatikize zakudya zomwe zili ndi vuto limodzi - kutsata caloric.
Momwe mungawerenge zopatsa mphamvu kuti muchepe?
Musanayambe kudziwa kuchuluka kwa makilogalamu omwe mukufunikira kuti muchepetse kulemera, muyenera kuwerengera kalori yanu ya tsiku ndi tsiku. Ndizo ndalama zambiri zomwe mungapeze popanda mafuta. Njirayi ikuphatikizapo chinthu chofunika chomwe chimadalira ntchito yanu:
- coefficient palibe, ngati ntchitoyo ili yochepa: ntchito pa kompyuta kapena zofanana ndi palibe masewera;
- coefficient (K) = 1.3, ngati ntchitoyo ili yochepa - 2-3 pa sabata, kugwira ntchito mopepuka kapena ntchito yomwe imayambitsa nthawi zina;
- coefficient (K) = 1.5, ngati ntchitoyi ndi yaikulu - 4-5 pa sabata, yophunzitsa mokwanira kwa ola lililonse.
Malingana ndi msinkhu wanu, sankhani nokha fomu, ikani kulemera kwanu ndi ntchito yanu yokwanira, ngati sizitsitsa (pa ntchito yochepa ndalamayi siyikufunika):
- kuyambira zaka 18 mpaka 30: ((0,0621x WE mu kg + 2,0357) x240) K K = kuchuluka kwa kcal;
- kuyambira zaka 30 mpaka 60: ((0.3242x WE mu kg + 3.5377) x240) x K = kuchuluka kwa kcal;
- oposa zaka 60: ((0.0377x WEB mu kg + 2.7545) x240) x K = kuchuluka kwa kcal.
Mukhoza kuchepetsa kulemera powerenga makilogalamu ngati mumadziwa bwino. Mwachitsanzo, muli ndi zaka 23 ndipo mukulemera masekeli 60, pamene muli ndi ntchito yokhala pansi, i.e. ntchito yogwiritsira ntchito siyikufunika. Timawerengera molingana ndi chiwerengero cha msinkhu kuyambira zaka 18 mpaka 30:
((0.0621 x 60kg + 2.0357) x240) popanda coefficient = 1382 kcal.
Ndizimene mumasowa tsiku kuti musakhale bwino, koma pitirizani kulemera kwanu. Ndi ndalama zingati zomwe mungadye kuti muchepetse kulemera - mumapempha. Inde, osakwana chiwerengero ichi. Zing'onozing'ono, mofulumira zidzakhala zolemetsa.
Kodi ndizingati bwanji kuti muzidya zakudya zopatsa mphamvu?
Ngati mumalankhula momveka bwino za kuchuluka kwa makilogalamu omwe mukufunikira kuti muchepetse, kumbukirani kuti kuperewera kolemera kwambiri kumafuna kuchita masewera olimbitsa thupi. Choyenera, zimalimbikitsidwa kuchepetsa zakudya zanu ndi makilomita 200-300 okha ndi kuyaka zofanana ndi zochitika zolimbitsa thupi (ili pafupi ora la zochita zolimbitsa thupi ndi mphamvu zamagetsi kapena aerobics). Choncho, kuchepa kwa mavitamini 400-600 kumapangidwa tsiku, zomwe zimayambitsanso njira zolemetsa. Ndiko, makilogalamu osachepera 500 pa tsiku ndi okwanira kuchepetsa kulemera mu nthawi yochepa.
Gwiritsani ntchito calculator ya calorie kuti muchepetse kulemera
Ndithudi inu mwafotokozera kale momwe nthawi iliyonse imalembera kuti ndilembe kuchuluka kwa ndalama zotani kuti mukhale wolemera. Mwamwayi, cholinga ichi pa intaneti pali zambiri zowerengera bwino zamakono, komanso malo ambiri amapereka chithandizo choyenera cholemba diary chakukula chochepa. Izi ndizobwino kwambiri: mumangotengera mankhwala kapena mbale ndi pafupifupi kuchuluka kwa magalamu (ndipo ngati muli ndi khitchini, ndiye cholemera chenicheni), ndipo dongosolo lomwelo limasonyeza kuchuluka kwa makilogalamu omwe mwalandira, poganizira mapuloteni, mafuta ndi zakudya.
Mchitidwe womwewo ukhoza kukuwuzani momwe mungathere mafuta okonda kulemera, komanso
Poganizira zakudya zowonjezera, zimakhala zosavuta kuti muchepetse: simuyenera kusiya zakudya zomwe mumazikonda, kuzidyera pang'onopang'ono ndikuwona mlingo woyenera. Amayi ambiri amadzutsa chidwi cha masewera, ndipo amayamba kudya makilogalamu 400-600 patsiku kuti apititse patsogolo zotsatira. Simukuyenera kuchita izi: kuchepetsa mphamvu ya metabolism kudzakhala kochepetseka, ndipo pa zakudya zomwezo mumayika poyambira kulemera.