Izibalo ezilula: Ungabala kanjani amakholori ukuze ulahlekelwe isisindo

Kusukela kokuqukethwe kwe-caloric yokudla nokuphila, hhayi ukubukeka kwakho kuphela, kodwa futhi impilo yakho incike. Ingabe ufuna ukwazi ukuthi ungazuza kanjani umuntu onokuhle ngokuzuza emzimbeni? Sizokufundisa ukuthi ungabala kanjani ama-calorie wokulahlekelwa isisindo bese wenza uhlelo lokudla lwesonto emahoreni ambalwa nje. Thatha ipeni, iqabunga, isitoreji bese uya! Phulukisa isisindo kahle!

Yisiphi isisombululo futhi siyini indima yayo ekulahlekelweni kwesisindo?

I-Metabolism (i-metabolism) iyinani lamakhalori ngosuku ukuthi umzimba udla ukugcina izinqubo zomzimba. Lona inani lamakholori owaludinga ngenhliziyo egcwele, Amathumbu, Izinyathelo nenhlalakahle. Ngokuvamile, lesi samba singama-1200-1300 khalori ngosuku.

Ukunqwabelana kwamakhalori ane-carbohydrate kuholele ekukhulupheni, amaprotheni - kuqoqo lwesisindo somzimba. Ukuntuleka kwama-kilojoule kuboniswa ubuthakathaka, isizungu, ukungasebenzi kahle kwegciwane lokugaya, ukunciphisa umzimba. Ukudla okunamandla nokusetshenziswa okungaphansi kuka-1200 kcal ngosuku, okugcina isikhathi esingaphezu kweviki, kubangele ukulimala kwempilo enkulu futhi kube nomthelela ekuzuzeni isisindo ngemuva kokushiya ukudla.

Indlela Yokubala Ama-Calorie Ukulahlekelwa Isisindo

Kukhona amafomula amabili wokubala imetabolism: Harris-Benedict noMuffin-Georgi.

Ngokusho kweHarris-Benedict:

OOV = 655.1 + (9.6 * isisindo, kg) + (1.85 * ubude, cm) - 4.68 * (ubudala)

Isibonelo: intombazane isisindo esingama-kg kg, ubude obuyi-165 cm, iminyaka engu-21. Ngokusho kwe-XB: 655.1 + 9.6 * 50 + 1.85 * 165 - 4.68 * 21 = 1342 kcal / ngosuku

Nge-formula ye-Muffin-Georgi:

OOV = 9.99 * isisindo, kg + 6.25 * ukuphakama, cm - 4.92 * yobudala - 161

Isibonelo: intombazane isisindo esingama-kg kg, ubude obuyi-165 cm, iminyaka engu-21. Ngokusho kwe-M-D: 9.99 * 50 + 6.25 * 165 - 4.92 * 21 - 161 = 1266 kcal / ngosuku.

Ngokuchaneka, sithatha izinhlamvu zegolide zemiphumela (1300 kcal) futhi sande ngokulingana komsebenzi:

• ngenxa yokungasebenzi (ukudla ama-donuts phambi kwe-TV ngaphandle kwemidlalo) - 1,2
• ngenxa yokusebenza okuphansi (ukushaja ekusebenziseni ekuseni + imizuzu engu-15) - 1.3
• for sports umnichok (ukuqeqeshwa izikhathi 3-5 ngesonto) - 1.5
• for sportsomomen (ukulayisha nsuku zonke izikhathi ezimbili) - 1,8-1,9

Isibonelo: intombazane yethu ivila, ishaja kuphela, ngakho sithatha isici se-1.3. Ukusetshenziswa kwamandla nsuku zonke: 1300 * 1.3 = 1690 kcal.

Indlela yokubala amakholori ukuze ulahlekelwe isisindo? Kuyinto elula: thatha u-10-15% wezinsuku zokusetshenziswa kwamandla nsuku zonke futhi usekelwe kulo mfanekiso, yenza ukudla kokudla ngesonto. Ngemuva kwesonto, yimela esikalini bese udla ukudla okusha ngesonto elizayo, ucabange ukuthi ungaphansi kwezingu-10% zokuqukethwe kwekhalori entsha ngesisindo somzimba.

Kubalulekile! Ungahambi ngezansi zamakhilomitha angu-1200 ngosuku. Ngemidlalo enamandla, ukunciphisa ukudla kokudla kwansuku zonke ukulahlekelwa isisindo nge-100-150 kcal kuphela.

Indlela yokwenza ukudla ngekhalori yokubala

Ukudla okulinganiselayo kolwazi ngamakholori nsuku zonke akwanele. Isondlo esifanele sokulahlekelwa isisindo sisekelwe esimweni esihle sama-protein, amafutha kanye nama-carbohydrate. Ake sifunde ukuthilala amakholori ukuze sithinte isisindo ngezinzuzo zezempilo.

• Amaprotheni:
• zokuphila ezidlulayo 1 g ngalinye 1 kg isisindo;
• ngemisebenzi ephansi 1.5 g ngalinye 1 kg yesisindo;
• ukuqeqesha izikhathi ezingu-3-5 ngesonto kanye nesisindo esisodwa sika-1.8-2.5 g ngesisindo somzimba esingu-1 kg.
• Amafutha: 1 g ngalinye nge-1 kg yesisindo;
• Ama-carbohydrate: 5 g nge-1 kg yesisindo somzimba.

Ku-1 gram iqukethe i-kcal:

• amaprotheni - 4 kcal;
• amafutha - 9 kcal;
• ama-carbohydrate - 4 kcal.

Isibonelo:

Sibheka ukudla kwansuku zonke kwamaprotheni, amafutha kanye nama-carbohydrates for intombazane encane-umsebenzi olinganisa 50 kg:

• B (1.5 * 50 * 4) = 300 kcal;
• † (1 * 50 * 9) = 450 kcal;
• Y (5 * 50 * 4) = 1000 kcal.

Ingqikithi: 1750 kcal ngosuku ngenhlalakahle nesisindo esinqinile.

Kodwa 50 kg intombazane ayihlezi, ngakho-ke sizosusa ama-carbohydrate namafutha:

• B (1.5 * 50 * 4) = 300 kcal;
• † (0,8 * 50 * 9) = 360 kcal;
• Y (4 * 50 * 4) = 800 kcal.

Ingqikithi: 1460 kcal ukunciphisa ngokweqile isisindo, kodwa hhayi ukulahlekelwa isisindo mass.

Kubalulekile! Uma ucabangela amakholori wokudla, ungakhohlwa mayelana nesilinganiso se-ration yansuku zonke ngaphakathi kwesimiso:

• amaprotheni - 15-20%
• amafutha - 20-30%
• ama-carbohydrate - 55-65%

Ukuze ulahlekelwe isisindo, uthathe ukudla kwama-carbohydrate namafutha, ushiye amaprotheni ngesilinganiso esifanayo noma wengeze u-5-10%. Uma ufuna ukugcwalisa, ngokuphambene nalokho, ukwandisa iphrotheni ibe ngu-40-50%, ibhalansi lamakholori. Akunakwenzeka ukukhipha amafutha kanye nama-carbohydrate enqoleni, engozini yokuphuca umgudu wokugaya bese uthole isifo sezifo.

Mayelana nokudla kwamaprotheni ekunakondleni, ekunciphiseni, funda lapha .

Indlela yokubala amakholori ukuze ulahlekelwe isisindo: itafula lekhalori lokudla + imenyu yosuku

Manje uyaqonda ukuthi ungayinciphisa kanjani, ubala amakholori, kodwa mhlawumbe umbuzo: ukuthi ungasebenzisa kanjani lolu lwazi ngokwenzayo futhi ubala amakholori wokulahlekelwa isisindo ngetafula lekhalori lemikhiqizo. "

Kunezinketho ezimbili:

1. Sibheka okuqukethwe kwekhalori komkhiqizo ngamunye esiqandisini nasemashelweni esitolo. Kuyisikhathi eside futhi esiyinkimbinkimbi, futhi sivame ukulahleka.
2. Ukuze ujwayele imikhiqizo yokudla okunempilo , bhala imenyu eseduze yomsoco onempilo bese ubala ikhalori yokudla okulungele.

Imenyu yosuku

Khetha indlela yesibili bese udweba ukudla.

1. Ukudla kwasekuseni: oatmeal ubisi uju kanye omisiwe + itiye oluhlaza;
2. Isinkwa: i-apula enomuncu nomuncu + 1% 250 ml;
3. Usuku lokudla: ubhuloho obuthakathaka obunemifino enezinyosi + umgqomo wezinkukhu umbhangqwana ongenazo izikhumba + ucezu lwesinkwa;
4. Isitokisi: ama-pancake ama-fritters / ama-cookie wokuzivocavoca nge-tea eluhlaza - ama-2 ama-pcs;
5. Isidlo sakusihlwa: izinhlanzi ezinamanzi ezithintekayo + imifino eshubile.

Izingxenye zibalwa ngama-100-200 amagremu.

Okuqukethwe khalori ngosuku:

• ibhulakufesi: 400 kcal;
• Umthamo: 170 kcal;
• Kwasemini: 600 kcal
• Umthamo: 110 kcal;
• isidlo: 270 kcal.

Ingqikithi: 1550 kcal / usuku.

Kubuqili bokubala kwekhalori

Ukufunda ukwenza imenyu akulula neze. Izinsuku ezimbalwa, futhi amehlo akho azohlola ukudla okungewona okudliwayo futhi okuhlwabusayo, kodwa njengendlela ewusizo nephezulu. Ngemva kwesonto, ebuchosheni bakho, kuyoba nomsebenzi okhethekile wokubala amakholori ngaphandle kokubala. Futhi manje mayelana nobuqili:

• Imikhiqizo enobuningi nezinhlamvu zikalwa ngesimo esomile;
• ukuqukethwe kwekhalori ye-pasta kufanele kuthathelwe ingqalelo nge-100 g yomkhiqizo owomile, bese uthatha u-40-50% womkhiqizo ophelile. Njengoba umehluko wesisindo "esomile" nese "wet" uhlukile ngesici se-2;
• lapho ucima futhi upheka, imifino / inyama ungalahleki okuqukethwe kwekhalori;
• itiye, amanzi kanye nekhofi akuzona i-caloric. Uma ungeza ubisi, uju, ushukela, cabanga kuphela ngale mikhiqizo;
• Ukudla okuthosiwe kuhlanganisa ama-20% ama-kilojoule ngenxa yamafutha;
• Ukuze uthole izitsha ezihlukahlukene, balala ikhalori okuqukethwe kwezithako ngabanye. Bese ubala inani lamakorikhi ngokukhonza futhi ukhumbule, kodwa ngcono ukubhala phansi.