Iikhalori ngosuku

Akunakwenzeka ukuphumeza iziphumo ezilungileyo ekuloleni kunzima okweqile, xa umzimba unemali engaphezulu kweekhalori. Imeko ebalulekileyo yokulahlekelwa isisindo nokuphelisa amanqatha kukungabikho kweekhalori emzimbeni. Namhlanje siza kuxela 'ngamachiza' kunye "ncedo" kunye nendlela yokubala inani elifunekayo leekhalori zokulahleka kwesisindo .

Iikhalori kunye nangaphandle kokusebenza ngokomzimba

Imithwalo yemvelo - le ngcamango iyonke. Kumntu, eli lihholo lezemidlalo 4 ngeveki, kumntu - imizuzu eyi-15 ngeenyawo ukusebenza. Uninzi lwabantu basebenza kwiiofisi zivakalelwa ngokunqongophala okukhulu komsebenzi. Oku kuphazamisa ukukhuluphala, ubunzima obunzima, iingxaki zangemva, iimvumba ze-varicose kunye nokunciphisa ngokubanzi ngamandla. Kukho iindlela ezinconywayo zokudla ngeekhalori ngosuku, ezenziwe ngokuxhomekeke ekukhuleni, ubudala, indlela yokuphila kunye nenqanaba lomsebenzi.

Enye yeefomula eziphumelele kakhulu kwiakhalori ezithathayo ngosuku zilandelayo:

1. Ukukhula (cm) x 1.8 = A.
2. Ubunzima (kg) x 9.6 = V.
3. Ubudala (iminyaka epheleleyo) х 4,7 = С.
4. A + B + C + 655 = I-Calorie Rate Rate (INC).
5. INC coefficient of activity ngokomzimba.

Ii-coefficients of activity ngokomzimba zilandelayo:

• yokuphila okuphantsi, ukungabikho komzimba. imithwalo - 1,2;
• iiklasi ezincinci zeqela kwiholo 2 amaxesha ngeveki - 1.38;
• eziqhelekileyo kwiiklasi kwiholo lokulinganisa ubude 3-4 amaxesha ngeveki - 1.55;
• imisebenzi ephakamileyo yezinga eliphezulu 3 okanye ngaphezulu kweveki - 1.73.

Ngokomzekelo, siya kubala iikhalori zabasetyhini abaqhelekileyo: ubude be-167, ubunzima be-60, abaneminyaka engama-35 ubudala, basebenze eofisini kwaye baqhelise kwiziko lezempilo amaxesha ambalwa ngeveki. Ukubala iikhalori, sifumana izinga eliphakanyisiweyo ngomhla we-2328. Le mali inokwanela ukunikezelwa kwamandla okuqhelekileyo emzimbeni.

Imithwalo yempahla eyahlukeneyo ithatha iikhalori ezahlukeneyo. Kodwa kufuneka uqaphele ukuba umntu odlala umdlalo kwaye unemisipha eqinile, ekuphumleni, uchitha iikhalori ezingaphezulu kunabantu abangabantu bezemidlalo. Umdlali kunye nomntu oswele ukukhuluphala, zonke ezinye izinto zilingana (indoda, ubunzima bekhilomitha ezili-100, ukuphakama kweekhasi ezili-185) zifuna inani elithile leekhalori. Kwaye ukuba ukuba umgijimi uvumeleke u-4500 - 5000 khalori ngosuku, ngoko umntu onokunyamezeka akafanele adle ngale ndlela. Ngoko ke, inenhlanhla ukubandakanya umthwalo wezinto ezibonakalayo kule fomula.

Unokubala njani iikhalori zokulahleka kwesisindo?

Ukuze ukhululeke ngokunciphisa umzimba ngo-300 ukuya ku-400 g ngeveki, iikhalori ezidliwayo kufuneka zinciphise ngama-20%. Kufuneka ikhunjulwe ingqalelo ukuba ukugcina impilo kunye nemeko emihle, inani leekhalori ngosuku kufuneka lingabi ngaphantsi kwe-1600.

Kunzima kakhulu ukubala ukubaluleka kwamandla okutya okulungiselelwe. Ngenxa yale njongo kuyacetyiswa ukuba usebenzise i-small kitchen scale. Qinisekisa ukuba ucinge ukuba iikhalori zokutya okulungeleyo (umzekelo, ilayisi ephekiweyo, kwi-100 g) ihluke kwiikhalori zokutya ezingalungelekanga. Oku kubangelwa ukuxutywa kwamanzi kunye nemveliso yeoli.

Xa ukulahlekelwa ubunzima nokunamathela kwimpilo ephilileyo, kubalulekile nje kuphela inani leekhalori kwizigaba, kodwa kunye neepesenti yeeprotheni, amafutha kunye ne-carbohydrates. Ngobuninzi bee-carbohydrates, iikhalori ezingabelwe phantsi zigcinwe kwinqatyisi, ngokungabi nantoni-isifo esisoloko sinokukhathala kunye nesimo esibi. Ukungabikho kwamafutha kuya kunika ingxaki yokunyamekela ukulamba, kwaye ukungabi nako kwanele kwiprotheyini kukuphazamisa umonakalo. Isilinganiselo esifanelekileyo ekudleni ngu-15% iprotheni, i-15% ifuthe, i-60% ye-carbohydrates.

Xa ulahlekelwa isisindo kunye nokuphendula kweekhalori, kufuneka ukhumbule ukuba umzimba wakho, ofanayo kwi-pack value energy pack of cottage cheese (0.6%, 250 g) kunye nekhekhethi yekhekhe (80 g) ayiluncedo ngokulinganayo. Ngako oko akwanele nje ukuba ukwazi ukubala iikhalori zokulahlekelwa kwesisindo. Kubalulekile ukutya ukutya okunempilo kunye nempilo.