Iikhalori - isalathisi sokubaluleka kwamandla emveliso, oko kukuthi-inkcazo yendlela egcwala ngayo umzimba wethu ekusebenziseni imveliso. Nangona kunjalo, inani elikhulu le-kilocalories alithethi ukuba umzimba wethu ugcwele. Emva kokuba udle iibhotile zekholethi ezimbalwa unokusibekela ngokupheleleyo imfuneko yamandla emini, kodwa oku akusiboneli ngazo zonke iivithamini ezifunekayo kunye nokulandelela izinto.
Ngexesha elifanayo, iikhalori ziphupha elimangalisayo kubo bonke abasetyhini abalwa imihla ngemihla ngokunyuka komzimba. Ngoko ke, ukufunda indlela yokubala iikhalori zokulahleka kwesisindo mhlawumbi yinto ebaluleke kakhulu yokulwa nemfazwe.
Inani lekhalori lemihla ngemihla lusetyenziso olungcono?
Abaninzi bezondlo bacebisa ukubala iikhalori ekudleni rhoqo, njengoko oku, njengento engafanelekanga, kufuneka kuholele ekulahlekeni kwesisindo esifanelekileyo. Ukuziphatha oku kulula: ukutya ngaphantsi kokuchitha. Oko kukuthi, ukunciphisa inani lekcal elidliwayo, kukho ithuba lokunciphisa umzimba. Kodwa akusiyo yonke into elula.
Okokuqala, iindleko zamandla abantu bonke zihluke ngohlobo lomsebenzi (ngokomsebenzi okanye ngokomzimba), ukususela kwimizuzu emininzi yokuzivocavoca, nokusukela kwimetabolism ngokwayo, ephuculwayo okanye ekhawulezileyo yemfuyo. Ngoko, into yokuqala oyifunayo kukubala ukuba yeyiphi na into esisebenzayo.
Ifom ye-caloric intake ngosuku ngamabhinqa:
650+ (9.6 × ubunzima bomzimba) + (1.8 × ukuphakama kwi-cm) - (4.7 × inani leminyaka)
Isiphumo sinyuka yinto, kuxhomekeke kwindlela yobomi:
- 1,2 - ukuba usebenza eofisini - impilo yokuhlala;
- 1.4 - ukuzivocavoca rhoqo-ukuhamba phakathi;
- 1,55 - rhoqo u tyelele i-gym - ukuhamba okuphezulu.
Ukongezelela, kufuneka kuqinisekiswe ukuba amanani aphezulu, kuba sisebenzisa amandla kunye nokuhlamba izitya, ukucocwa nangona silala. Umzimba wethu uhlala usebenza, ngoko into kunye no-yee.
Okwesibini, siqhubela phambili kwinto ebalulekileyo, indlela yokubala iikhalori ukuze ulahlekelwe isisindo . Uya kuyimfuneko:
- izikiti zekhishini;
- itafile yeekhalori ekudleni kunye nokutya okulungiselelwe;
- Inkcazelo;
- calculator.
Okokuqala, funda indlela yokufunda umxholo wekhalori kumaphakheji, okokuqala, inokumisa xa uthengisa umkhiqizo ophezulu. Khumbula, kwihayi, ikhofi, iikhalori zamanzi aziqwalaselwa, sithatha ingqalelo kuphela izongezelelo - ushukela, ubisi, ukhilimu. Hlala kwindawo ebonakalayo yitheyibhile yeemveliso kwaye uqale ukubala.
Ngoko uthenge u-0.5 kg we-cottage cheese kwaye ufuna ukutya kunye ne-ukhilimu omuncu kunye noshukela. Ukusebenzisa izisindo, sinokulinganisa ukuba kuyimfuneko kangakanani, kwaye sibala i-caloric content by proportion. Umxholo we-caloric we-100 g yemveliso ubonisiwe etafileni, ngoko kulula ukubala ubungakanani obufunekayo kwisabelo, kwaye ubhalele kwi-notepad, ukwenzela ukuba ngexesha elilandelayo awuphindaphindi iibali.
Kwiziqhamo, iikhalori ziphantsi kakhulu, ukusuka kwi-30 ukuya kuma-60 kcal nge-100 g. Oku kubangelwa umxholo wamanzi aphezulu, yingakho umxholo wekhalori wezityalo ezomileyo uninzi ngamaxesha amaninzi. Kwiimifuno, iikhalori zingaphantsi kuneziqhamo, ngenxa yokungahambi kwe-fructose. Ngomfazi, i-dose yansuku zonke yeekhalori ingaba ukusuka kwi-1200 ukuya ku-2200 kcal.
- kubhaka;
- iilekese;
- iimveliso zokutshaya;
- inyama enamafutha.
Ukuthatha enye i-5% kuya kusinceda sidle ukudla okuqhekezayo , oko kukuthi, 5-6 ukutya ngosuku kunye nokutya nantoni na i-3 iiyure ngaphambi kokulala. Siyathemba ukuba akukho mntu unokungabaza malunga nokusebenza kwekhalori yokubala. Emva koko, oku kutya - indlela yokuphila apho kungekho mfuneko yokulamba indlala, ingabandakanyi i-carbohydrate okanye ukutya okuthandayo, thanda nje wena kunye ne-math little!