Ekugcineni wanquma ukuqeda isisindo esiningi. Into yokuqala okudingeka uqale ngayo ukudla, ngoba uma ungafaki noma ukhawule ukusetshenziswa kweminye imikhiqizo, ungalahlekelwa isisindo. Umbuzo oyinhloko ukuthi zingakanani amakhalori adingekayo ngosuku ukuze ulahlekelwe isisindo nokuthi ungakhetha kanjani ohlwini oludinga ukudla okudingayo?
Mangaki amakholori adingekayo ngosuku?
Ayikho indlela ephakanyiswe yizidakamizwa kuhle. Into eyinhloko kunoma yikuphi ukudla nokulahlekelwa isisindo, futhi ugcine umphumela ufeziwe. Ukuze ulahlekelwe isisindo, udinga ukudla kahle, futhi ngalokhu udinga ukwazi ukuthi udinga kangakanani ukudla ama-khalori. Sisebenzisa amatafula wekhalori bese sithola inani lamakholori asetshenzisiwe. Kubantu abaningi abakhuluphele ngokweqile, izibalo zivela ku-2 kuya ku-4 000 kcal ngosuku uma kubalwa i-ration yansuku zonke.
Ukuze ulahlekelwe isisindo, usuku luyadingeka kusuka ku-1000 kuya ku-1400 amakholori, futhi uma isibalo singase siqhathaniswe nesibalo, kubi kakhulu kuyoba umphumela uma ukudla kukhonjiswa, futhi uma usuku ngalunye "udla" ama-kilocalories angu-1800-2000, awukwazi ukulahlekelwa isisindo. Ukuze ubale ukuthi zingakanani amakholori adingekayo ukuze ulahlekelwe isisindo, khona-ke ifomula elingezansi ungakwazi ukunquma amandla asetshenziswa ngosuku futhi uthole ukuthi kungakanani okuzolahlekelwa isisindo esiningi. Izindleko zamandla zihlanganisa amandla asetshenziselwa umsebenzi nokuzilibazisa, kanye namandla asetshenziselwa ukugaya ukudla.
Inani lamandla okudingeka ulondoloze umsebenzi obalulekile womzimba ekuphumuleni, lapho usendlini egcwele izinga lokushisa futhi ulele ekuseni ngesisu esingenalutho embhedeni. Kwabesifazane, leli gesi liyi-0.91 kcal / 1kg / h.
Isibonelo, ufuna ukulahlekelwa isisindo ukuze isisindo sakho sibe ngaphezu kuka-63 kg. Ukushintshaniswa okuyinhloko yi-0.9 kcal x 63 kg x 24 h = 1361 kcal. Ngomsebenzi, amandla asetshenziselwa ukufaka izindleko zamandla uma ukusebenza ehhovisi kufanele kube ngu-26% wezokushintshaniswa eziyisisekelo. Uma ukushintshaniswa okuyinhloko kungu-1361 kcal, ngakho-ke ngomsebenzi ohlala phansi, kudingeke ukuthi kube ngu-365 kcal. Ngosuku olusebenzayo lwamahora ayisishiyagalombili ngomthwalo ophansi ngokomzimba (abahleli, ama-akhawunti, abaqashi), ukukhokhela izindleko zamandla ozidingayo mayelana no-1000 kcal.
Izindleko phakathi kokunye zihlanganisa - ezemidlalo, ukusebenza ekhaya, ezokungcebeleka.
Indoda enesisindo esingama-60 kg idla amandla
Izinhlobo zomsebenzi kcal / h
- Ukulala 50
- Ukuhamba ngo-190
- Umsebenzi wesikole 120-240
- (ukuhlanza, ukugeza izitsha, ukufaka izinsimbi)
- Ukufunda incwadi ngokuzwakalayo 90
- Ukuphumula kubeka 65
- Ukuhamba ngesikebhe ngesikebhe 150-360
- Iyaqalisa 360
- Ukuhamba okusheshayo 300
- I-Skiing 240
- Ukuhamba nge-rink 180-600
- Ukubhukuda emfuleni 180-400
Umzimba wethu udla amandla okudla nokugaya ukudla. Ama-proteine agxila kakhulu emzimbeni, ukuze aphule ama-carbohydrates namafutha, udinga ukuchitha amandla angaphansi kuka-10 kunokuba udinga ukuwasebenzisa ekugayeni ukudla kwamaprotheni. Ukuqina kokugaya nokudla okuxubile kuwu-6.5% wezinga eliyisisekelo samanzi, esibonelweni sethu, ama-kilocalories angu-88 ngosuku adliwe. Manje sithola ukuthi singakanani amakholori esiwadingayo ukuze sinciphise isisindo uma ufuna isisindo sakho sibe ngu-63 kg, nakuba manje isisindo somzimba esingu-75 kg. Isibonelo, unomsebenzi wamahora ayisishiyagalombili ohlala phansi, futhi uchitha amahora angu-16 okuphumula ngawo:
- Ngesikhathi sokuphumula kwamahora angu-3 = 65kcal * 3 = 195 kcal,
- Ephusheni unamahora angu-8 = 50 kcal x 8 = 400 kcal,
- Ukuhamba kancane kuthatha amahora amabili - 190 kcal * 2 = 380 kcal,
- Ukusebenza eduze kwendlu kuthatha amahora amathathu = 120 kcal * 3 = 360 kcal,
- Isamba esichithekile = 1335 kcal.
Ngakho, ikhalori yakho yansuku zonke iyoba:
1361 kcal (ukushintshaniswa okuyinhloko, uma ufuna ukuncipha kwesisindo esithile) +365 kcal (lapho usebenza etafuleni ehhovisi) +1335 kcal (amahora angu-16 ukuphumula) + 88 kcal (esetshenziselwa ukugaya) = 3149 kcal.
Ngakho-ke kucacile ukuthi umuntu kufanele adle amakholori ngosuku, okungukuthi u-3149 kilojoule, futhi uma udla lesi sinani se-kilocalories, ube nesisindo esivamile samakhilogremu angu-63, uzohlala esilondekile, kodwa njengoba udinga ukunciphisa umzimba, udinga ukunciphisa ukudla kokudla.