Akusiyo imfihlo kunoma ubani ukuba ukuze unciphise umzimba, kufuneka udle ngaphantsi. Ukuba uhambelana nale mfuneko, akusekho into embi. Nangona kunjalo, akufanele nje udle kancane, kufuneka uhlawule ingqalelo kwindleko yamandla yomkhiqizo, oko kukuthi - inani leekhalori. Iikhalori zokulahlekelwa kwesisindo zidlala indima ebalulekileyo, kuba kukule myinganiso, kulinganiswa kangakanani amandla esiwadingayo kwiimfuno zomzimba wethu kunye nemisebenzi yethu yemihla ngemihla. Kwaye ukuze ulahlekelwe isisindo, kufuneka wenze inani leekhalori ezigqityiweyo ngaphantsi kokudliwa.
Kuqala kuphi?
Okokuqala, kufuneka ubale ukuba zingaphi iikhalori ezifunekayo ebomini bomzimba wethu: ukujikeleza kwegazi, ukuphefumla, ukukhula, ukugaya, njl njl. Umgaqo-siseko wokutshintshiselwa (TOE) uza kusinceda kule nto.
9,99 × ubukhulu + 6,25 × ubude - 4,92 × yobudala - 161
Le yifom ye-Muffin-Georgi, evunywe yi-American Nutritionists Association, ekuvumela ukuba ubale ngokuchanekileyo inani leekhalori ezifunekayo ekuphumleni.
Emva koko, siya kubala iikhalori ezifunekayo ngosuku ngemisebenzi yethu: umsebenzi, ezemidlalo, imisebenzi yasekhaya, njl.
Umlinganiselo wokusetyenziswa kwamandla onke:
Inombolo efunyenwe kwisibalo esidlulileyo iphindwe yinkalo kuxhomekeke kwindlela yokuphila yakho:
- indlela yokuphila ehlala kuyo х1,2;
- Ukuzivocavoca umzimba ukufika kumaxesha amathathu kwiveki х1,37;
- uqeqesho ukuya kumaxesha amahlanu ngeveki x1.46;
- uqeqesho oluphezulu ukuya kuma-5 ngeveki x1.55;
- ukudlala imidlalo yonke imihla x1.63;
- kwiiseshoni ezinzulu imihla ngemihla okanye kabini ngosuku x1.72;
- umsebenzi omzimba ophezulu okanye umsebenzi ophezulu kakhulu ngaphezu kwexesha kabini ngosuku x1.9.
Inombolo enayo yiyo, inani leekhalori onokuyidla imihla ngemihla, ngaphandle kokwesaba ukufumana ubunzima obukhulu. Nangona kunjalo, sidinga inani leekhalori ngosuku ngokulahleka kwesisindo. Kukho iindlela ezimbini zokukufumana:
- Thatha i-200-500 kcal kwi-total consumption of energy (WEM).
- Ukunciphisa ikhalori yeKRE ngo-15-20%.
Ngelo xesha, abaculi bezilwanyana bacebisa ngokunyanisekileyo ukuba banganciphisi inani lee-kilocalories ngaphantsi komphumo wefom exchange exchange (TOE). Oku kuya kunceda ukunciphisa umonakalo kunye nokutshabalalisa izicubu zomzimba.
Ngaba kukho umehluko phakathi kweekhalori kunye nekcal?
Iikhalori zisetyenziselwa zombini i-physics kunye ne-dietetics. 1 ikhalori kwi-dietology - eli li-1 kg yeekhalori, oko kukuthi-i-kilocalorie, oku kuthetha ukuba inani lamandla lifuneka ukutshisa i-1 kg yamanzi ngo-1 ° C. Oko kukuthi, ekudleni kweekhalori kunye ne-kilocalories - into efanayo! 1 Iikhalori = 1 kcal.
"Imithombo" yeekhalori
Ukuze ulahlekelwe isisindo, akwanele ukunciphisa inani le-kcal elidliwayo, kuyimfuneko ukufumana ukutya okulungileyo okungeke kube negalelo ekufakeni iifom yeoli.
Isidlo sakusasa:
Ukutya kwasekuseni, khetha i-carbohydrate ephantsi:
- ipayipi;
- siqhamo;
- izithelo ezomileyo;
- iimveliso zobisi ezincinci.
I-porridge kufuneka ibiliswe emanzini, kwaye emva kokulungiselela ungongeza i-cream e-fat fat. Ungadla iziqhamo ezongezelelweyo okanye ungeze izityalo ezomileyo kwi-porridge. Kulo mzekelo, khumbula ukuba iikhalori eziqhamo zomileyo ziphakamileyo kuneziqhamo zesalath ( iziqhamo - iifumba , iidiliya ezinomileyo, ama-apricot omisiwe, i-apricot, njl.), Njengoko iziqhamo zizaliswa ngamanzi, kwaye zingekho izithelo ezomileyo.
Ukutya:
inyama ephantsi;- intlanzi;
- isaladi yemifuno;
- iibhokhwe eziphantsi;
- iifuno zemifuno;
- isobho semifuno;
- kubhontshisi.
Xa upheka ekhaya, ungaba uvila ukubala iikhalori zokutya okulungiselelwe. Fumana ibhalansi, i-calculator kunye nencwadana, apho uya kubhala khona iziphumo zokubala kwakho.
Isidlo:
- i-carbohydrates epholileyo (okusanhlamvu kunye nemifuno);
- i-fat cottage cheese ephantsi;
- sebele yenkukhu ephekiweyo;
- intlanzi.
Isidlo sokugqibela kufuneka sibe ngama-3 iiyure ngaphambi kokulala, kungenjalo, yonke into engagciniweyo iya kufakwa kwiinqumlo zakho kunye nesisu ngesimo samathambo angaphantsi.
Siyathemba ukuba uqaphele ukuba ubuninzi beekhalori kunye nobunzima bunxulumene, kwaye nokuba okokuqala kokuqala nokwesibini kunokufunda lula ukulawula. Isiphumo asiyi kugcina ulinde - emva komhla wokuqala wokutya okunokulinganisela uya kuziva uzihlambulukile, ulula kwaye uphilile.