Naliphi na isondlo sokutya ubala ukutya akulula, kodwa kusekelwe kwisilinganiselo esifanelekileyo seeprotheni, amafutha kunye ne-carbohydrates - okanye i-BZHU. Zizo zikhombisi, zidibene nomxholo wekharori, oya kukhetha ukhetho malunga nale miba okanye eminye imikhiqizo. Ukuba ufuna ukwenza ukutya, njengengcali - kufuneka ukwazi ukuba uninzi kangakanani iikhalori kunye ne-BJU yokulahlekelwa kwesisindo oyifunayo.
Indlela yokubala i-BZU?
Ngaphambi kokubala i-BJU, qaleni ufumanisa ukuba i-caloric quake yakho yansuku zonke yintoni. Ukwenza oku, ungasebenzisa ifom ekhethekileyo eyahlukileyo kwabesetyhini namadoda:
- abafazi: 655 + (9.6 x ubunzima bakho kwikhi) + (1.8 x ubude bakho kwi cm) - (4.7 x ubudala);
- Amadoda: 66 + (13.7 x ubunzima bomzimba wakho) + (5 x ubude kwi cm) - (6.8 x yobudala).
Sibala inani elisezantsi leekhalori eziyimfuneko ukugcina ubunzima bakho. Ngoku sifuna ukwandisa le nombolo ngee-coefficients zomsebenzi ezilandelayo:
- Iqondo eliphantsi (indlela yokuphila enokuhlala kunye neendwendwe zokuhamba) - 1,20;
- kumgangatho omncinci (amaxesha amathathu ngeveki, ukuqeqeshwa rhoqo) - 1.38;
- mgangatho ophakathi (ama-3-5 ngeveki yoqeqesho) - 1.55;
- Izinga eliphakamileyo (ama-5-7 maxesha ngeveki yoqeqesho okanye umsebenzi onzima) - 1.73.
Ngaba uyenzile? Unayo ikhalori yakho yansuku zonke ekhuthazwayo ukugcina ubunzima bakho obukhoyo. Ukulahleka kwesisindo, uthathe i-80% yexabiso elifunyenweyo, kunye nokufumana ubunzima-120%. Kuphela emva kwalokhu ungaqhubeka nokubala kweBJU.
BZU ibhalansi
Umgangatho wemihla ngemihla ye-BIO kunye neekhalori zilula. Khumbula inombolo yokugqibela ekubaleni kwakho - sibala ikhalori esisiseko, yandiswa ngumyinge womlinganiselo kwaye ibalwa ukuba zininzi iikhalori ezifunekayo kuxhomekeke ekulahlekeni kwesisindo, ukufumana ubunzima okanye ukugcinwa kwesisindo samanje. Kwimeko yokulahleka kwesisindo, umzekelo, thabatha umlinganiselo we-1500 kcal, ukusuka
Ngoko, ngokuthe ngcembe safikelela ekubaleni kweBJU. Yenziwe ngokusekelwe kulolu datha: 1 gram yeeprotheni kunye ne-carbohydrates - 4 kcal, kunye ne-1 gram ye-fat k-9 kcal. Ngelo xesha, iiprotheni ekudleni kufuneka zibe ngama-40%, i-fat-20% kunye ne-carbohydrates-40%. Unako ukubala ireyithi yakho ngamafomula:
- Iiprotheni = (1500 x 0.4) / 4 = 150 g.
- Fat = (1500 x 0.2) / 9 = 33 g.
- I-Carbohydrates = (1500 x 0.4) / 4 = 150 g.
Ngoku uyazi ukuba yiyiphi imilinganiselo yeBJU oyifunayo ngokulahlekelwa ubunzima. Kuhlala nje kuphela ukuqala idayari yesondlo kunye nokuhambelana nedatha efunyenweyo ukuze ulahlekelwe ngempumelelo!