BJU ndi chizoloŵezi cha tsiku ndi tsiku cha mapuloteni, mafuta ndi magawo amagazi a zakudya. Kwa aliyense, ndi zosiyana, chifukwa anthu onse ndi osiyana ndi kulemera kwawo, kutalika ndi ntchito. Koma kanthu kakang'ono kalikonse kofunika kuti muchepetse kulemera kwake, ndipo kuti mukwaniritse izi, simukufunikira kokha kudziŵa kuchuluka kwa makilogalamu tsiku limodzi, koma chakudya choyenera chiyenera kudyetsedwa mu mapuloteni, mafuta ndi chakudya. Momwe mungawerengere BZU, zidzanenedwa m'nkhaniyi.
Kuwerengera kwa caloriki zokhudzana ndi zakudya zanu
Popanda sitepeyi sangathe kuchita. Ndikofunika kuwerengera izi zisanachitike mpaka ku BJU. Pochita izi, gwiritsani ntchito njira iyi: 655 + (9.6 x kulemera mu kg). + (1.8 x kutalika mu cm) - (4.7 x m'zaka). Chiwerengero choyambirira mu fomuyi chimasonyeza mlingo wa kagayidwe kake ka thupi mumthupi lakazi. Kenaka muyenera kusintha pa ntchitoyi ndikuchulukitsira phindu lopindula ndi chinthu cha 1.2, ngati chiri chochepa, ndiko kuti, munthu amatsogolera moyo wokhazikika; pa 1.38, ngati amanyamula mosavuta thupi katatu pamlungu; pa 1.55, ngati amaphunzitsidwa bwino mobwerezabwereza 1-5 nthawi masiku asanu ndi awiri ndi 1.73, ngati ataphunzitsidwa bwino kwambiri.
Kuchokera pa chiwerengero chovomerezeka ndikofunikira kuchotsa 500 Kcal. Paziwerengero zotero zimatheka kuti mayi amene ali ndi zaka 35 ali wolemera makilogalamu 61 ndipo msinkhu wa masentimita 172 uyenera kudya 1412.26 kcal patsiku. Kuwerengera kwa ma calories, ndiyeno BIO, ndikofunika kuti muthe kudya momasuka. Pachifukwa ichi, malire amtundu wa kalori wolemetsa ndi -250 Kcal, ndipo kumapeto kwa malire ndi +100 Kcal. Choncho, pakadali pano, zakudya zamtundu wa caloric zomwe zimadyedwako zimatha kusiyana ndi 1162.26 kcal kufika 1512.26 kcal.
BZU kuwerengera
Anthu omwe ali ndi chidwi chowerengera chizoloŵezi cha tsiku ndi tsiku la BJU, m'pofunika kudziwa kuti mu 1 gramu ya mafuta ndi 9 Kcal ndi 4 Kcal pa gramu ya chakudya ndi mapuloteni. Kuti muchepetse kulemera, m'pofunika kuwonjezera kuchuluka kwa mapuloteni mu zakudya ndi kuchepetsa kuchuluka kwa mafuta ndi chakudya. Pa nthawi yomweyi, tenga pafupifupi theka la chakudya cha mapuloteni, gawo limodzi mwa magawo atatu a chakudya , ndi zina zotsala za mafuta.
Kuyambira pa mfundo yakuti caloric zomwe mkazi amaimira ndi 1412 Kcal, timapanga mawerengedwe otsatirawa:
- Mapuloteni okwana 45% ochokera ku 1412 Kcal ndi 635.4 Kcal. Amatanthauza tsiku kuti adye
159 magalamu a mapuloteni; - malinga ndi chiwerengero cha BJU 25% mafuta ochokera 1412 Kcal ndi 353 Kcal. Izi zikutanthauza kuti mukufunikira 39.2 magalamu a mafuta pa tsiku;
- Mitengo 30% ya chakudya kuchokera pa 1412 Kcal ndi 423 Kcal. Izi zikutanthauza kuti mukusowa magalamu 105 a chakudya pa tsiku.
Komabe, ziwerengerozi sizowonongeka. Chilichonse chimangokhala payekha, ndipo ngati mkazi sakufuna kulemera kwake, akhoza kuwonjezera zakudya zamtundu wa caloriki kapena kuchita izi: tulukani monga poyamba, koma chitani molimbika kwambiri ndipo kenako kulemera kudzayamba kugwa.