Indlela yokubala isilinganiso sekhalori nsuku zonke

Wonke umuntu uyazi ukuthi ukudla kuhlinzeka ngomzimba womuntu ngamandla, futhi noma yimuphi umsebenzi womzimba, ngezinga elilodwa noma kwenye, ushisa amakholori. Ukuqhubeka kulokhu, ukuze ungabi nesisindo, udinga ukulinganisela kahle ukudla kwekhalori nokusetshenziswa kwazo. Kunconywa ukuba ungadluli izinga lokudla kolorile nsuku zonke, futhi lelizinga lihlukile kumuntu ngamunye, kungaba owesilisa, owesifazane, ingane, umama onesihlengikazi noma umdlali. Kodwa akufanele ukucabangela hhayi kuphela inani, kodwa futhi izinga lekhalori. Ake sibone indlela yokubala isilinganiso sekhalori nsuku zonke.

Amakholori - kuyini?

Ama-calories - iyunithi yokushisa, eyakhiwe ngenxa yokufaniswa kokudla okuthile. Ama-carbohydrate abhekwa njengomthombo oyinhloko wamandla we-energy. Ngenxa yokuntuleka kwawo, amaprotheni namafutha aqala ukushiswa, okuyinto, ngaphansi kwezimo zokuhlinzeka nge-carbohydrate evamile, isetshenziselwa ezinye izinjongo. Kubonakala ukuthi igremu lamafutha linama-khalori ayisishiyagalolunye, futhi igramu yamaprotheni nama-carbohydrates - cishe ama-khalori amane. Kodwa iningi lemikhiqizo esiyisebenzisayo linokubunjwa okungafani, ngakho okuqukethwe komkhiqizo ngamunye kuzoba nakho (ngamagremu angu-100 womkhiqizo). Ukuqukethwe kwekhalori kukhonjiswe kuma-kilocalories (ama-kilojoule angu-1000 = 1 kcal). Ukudla okuphezulu kakhulu kwekhalori kungukuqukethwe kwamafutha aphezulu. Izinga lekhalori elikhona nenani lokusetshenziswa kwazo lingalinganiswa netafula lekhalori.

Ukudla okungakanani kwekhalori kuzoba kuhle kumuntu?

Izingqinamba ezahlukene zabantu zidinga inani elihlukene lama-khalori. Isibonelo, umzimba wesilisa udinga amakholori amaningi kunomzimba wesifazane, ngoba emadodeni wonke izinqubo ze-metabolism zenzeka ngokunamandla kakhulu, ngesisekelo samandla amaningi adingekayo. Amandla amaningi, ngakho-ke ama-khalori, adinga umzimba omncane futhi okhulayo, futhi kakade asebekhulile, inani lamakholori lingaba yingozi, ngoba kuyoba nzima ukuba umzimba onjalo usebenze okuningi kokudla.

Bala inani lamakholori owudinga kuye ngokuthi ngabe umuntu ufuna yini ukuthi angcono noma alahlekelwe isisindo, aholele indlela yokuphila enempilo noma akhulise ubunzima besisindo.

Isibonelo, emzimbeni wesifazane osemusha ongasebenzi kakhulu futhi akabheki emisebenzini enzima, izinga lansuku zonke lizoba ngamakhilomitha angama-2800. Ngendlela efanayo yokuphila, indoda izodinga amakholori angu-3300 ngosuku. Ngomsebenzi owenziwe ngokweqile noma ezemidlalo, izinga lekhalori lansuku zonke liyokhula: owesifazane uzodinga cishe u-3500, futhi umuntu - amakholori angu-4 500. Kudingeka amakholori amaningi ekondla nabesifazane abakhulelwe - amakholori angu-3200 - 3500. Lapho usukhulile, abesifazane bazoba namakholori angu-2100 anele, futhi amadoda angama-2500, ngoba kule minyaka iyindlela yokuphila yokuhlala.

Indlela yokubala isilinganiso sekhalori nsuku zonke uma ufuna ukulahlekelwa isisindo.

Ukuze ulahlekelwe isisindo, udinga ukudla amakholori angaphansi kunokuba umzimba wakho uchitha. Kodwa akumelwe sikhohlwe ukuthi noma yimuphi umzimba udinga izinga elincane eliyisisekelo lamakholori asetshenzisiwe, liqinisekisa izinqubo ezidingekayo zemetrikhi, ukusebenza komzimba kanye nokusebenza okujwayelekile kwezitho zangaphakathi. Ezimweni lapho ukudla kunciphise kangangokuthi akumbozi ubuningi obujwayelekile, lowo muntu ngeke alahlekelwe isisindo, kungenxa yokuthi umzimba wakhe uzosebenzisa amandla amancane, futhi ngenxa yalokho, umsebenzi ovamile wenyama uzophazanyiswa, izinqubo zokunciphisa umzimba ziyokwehla, futhi ukuzama ukubonakala kuzobonakala. Umzimba womuntu, ezimweni zokuntuleka kwamandla amaningi, uqala ukugcina amafutha "endaweni yokugcina", ngakho-ke ukulahleka kwesisindo okulindelekile ngeke kwenzeke.

Nasi isibonelo sokulinganisa okulungile kwekhalori uma ufuna ukulahlekelwa isisindo, indlela esetshenziswe emazweni lapho kulandelwa khona izindinganiso ezingezansi zekhalori (e-England, eU.SA). Okokuqala udinga ukubala isilinganiso sekhalori nsuku zonke ukuze uqinise isisindo sangempela futhi ubale izinga lesisindo ofuna ukuyifinyelela, bese ukwandisa inani lekhalori elibalwe ngesici se-14.

Kulesi sibonelo, isibalo sinamakhilogremu (1 pounds = 0, 453 kilogram). Masenze isibalo esibonelweni sowesifazane olinganisa ama-kilogram ayi-65 futhi ufuna ukuwuphonsa kuze kube ngu-55 kilogram. Ukuze kuqiniswe isisindo esivele sikhona, uzodinga amakholori ngosuku luka-2009: 143, ama-pounds angu-65: 0, 453 amakhilogremu) x 14 = 2009 cal. Ukuze ulahlekelwe isisindo ngama-kilogram ayi-55, kuzodingeka adle ama-calories angu-1700: (ama-55 kg: 0, 453 amakhilogremu) x 14 = ama-calories angu-1700.

Ukubalwa kwamakhilori ekwakheni isisindo somzimba.

Amadoda njalo afuna ukuba nomzimba omuhle, ngakho iningi lazo lizama ukuphambanisa imisipha emizimbeni. Kodwa ukwakha ubukhulu bemisipha, ukuzikhandla okungokwenyama angeke kwanele, kuyodinga nokudla okukhethekile. Kulesi simo, kubalulekile ukuthi inani le-calorific (i-energy value) lidlule isilinganiso sekhalori yansuku zonke yesisindo samanje. Ukubalwa kungenziwa ngendlela efanayo nokuncipha kwesisindo, kuphela lapha umphumela oyifunayo kufanele ube mkhulu kunesisindo sangempela. Kubalulekile kanye nekhwalithi yokudla ekudleni, ngoba isisindo somzimba sinamaprotheni, ngakho-ke kuyadingeka ukuba udle ukudla okuphezulu amaprotheni.

Ukubalwa kwezinga lekhalori yansuku zonke kumuntu ngamunye, futhi kuxhomeke kumingcele eminingi. Zibala ngokwakho, ucabange ngemithwalo yemvelo, akulula. Lapha, umqeqeshi noma ochwepheshe angakwazi ukusiza, okuzobala ngokuqondile imithwalo yokudla nokudla okulungile kuwe. Kodwa khumbula ukuthi ukuze uzuze ubuhle bomzimba wakho, akudingeki uphuze ama hormone anabolic. Eqinisweni, ngaphezu kokuqiniswa kwamaprotheni, kungaholela ezinkingeni eziningi.