I-BJU yimihla ngemihla yamaprotheni, i-fat and carbohydrates components of the diet. Kuwo wonke umntu, ahluke, kuba bonke abantu bahluke ngobunzima babo, ubude kunye nomsebenzi wokwenyama. Kodwa yonke into encinci ibalulekile ekulahlekeleni ubunzima, kwaye ukufezekisa oku, akufuneki nje kuphela ukuba ukwazi ukuba zininzi iikhalori ngosuku lokutya, kodwa kukutya okungakanani okumele kudliwe kwiiprotheni, amafutha kunye ne-carbohydrates. Indlela yokubala i-BZU, iya kuxelwa kule nqaku.
Ukubalwa komxholo wekhalori wokutya kwakho
Ngaphandle kwesi sinyathelo akunako ukwenza. Kubalulekile ukubala ngaphambi kokuba uqhube kwi-BJU. Ukwenza oku, sebenzisa le fomyula elandelayo: 655 + (9.6 x ubukhulu kwiikhi.) + (1.8 x ubude ngo-cm) - (4.7 x yobudala kwiminyaka). Umbolo wokuqala kule fom ibonisa izinga le-metabolism kumzimba wesetyhini. Emva koko kufuneka wenze uhlengahlengiso lomsebenzi uze uphinde uzuze ixabiso elifunyenwe ngumlinganiselo we-1.2, ukuba uphantsi, oko kukuthi, umntu uhola indlela yokuphila engasemva; kwi-1.38, ukuba uyayithwala ngokulula umzimba umzimba kathathu ngeveki; kwi-1.55, ukuba uqeqesho oluxhomekeke kwi-1-5 ukuya kwiintsuku ezi-7 kunye no-1.73, ukuba uqeqeshiwe ngokunyanisekileyo.
Ukususela kumfanekiso ofunyenweyo kuyimfuneko ukususa ama-500 Kcal. Ngexesha lokubala oko kunokwenzeka ukuba loo nto ibhinqa elineminyaka engama-35 elinomlinganiselo weekhilo ezili-61 kwaye ubude be-172 cm kufuneka budle i-1412.26 kcal ngosuku. Ukubalwa kwecorori yeekhalori, kunye ne-BIO, kuyimfuneko ukuze ukwazi ukutya ngokukhululekile. Kule meko, umda ophantsi we-calorie umda wokulahleka kwesisindo ngu--250 Kcal, kwaye umda ophezulu womda ngu-+100 Kcal. Ngaloo ndlela, kulo mzekelo, umxholo we-caloric wokutya wesetyhini ochaziweyo unokuhluka ukusuka ku-1162.26 kcal ukuya kwi-1512.26 kcal.
Ukubalwa kweBZU
Abo banomdla wokubala ubungakanani bemihla ngemihla ye-BJU, kuyimfuneko ukwazi ukuba kwi-1 gram yamanqatha ngu-9 Kcal kunye ne-4 Kcal nganye ngegrama ye-carbohydrates kunye namaprotheni. Ukuze kunciphise ubunzima, kubalulekile ukwandisa inani leeprotheni ekudleni kunye nokunciphisa inani lamafutha kunye ne-carbohydrate. Ngelo xesha, thabatha malunga nesiqingatha sokutya kweeprotheni, malunga nesithathu kwii- carbohydrate , kunye ntsalela yamafutha.
Ukuqhubela phambili kwinto yokuba ikhalori yenkcazo yowesifazane umele i-1412 Kcal, senza oku kubalwa okulandelayo:
- I-45% yeprotheni esuka kwi-1412 Kcal ngu-635.4 iKcal. Kuthetha usuku lokutya
159 gram yeprotheni; - ngokuhambelana nomlinganiselo ophezulu we-BJU 25% weenqatha ezivela ku-1412 Kcal ngu-353 Kcal. Oku kuthetha ukuba ufuna 39.2 amagremu weenqatha ngosuku;
- I-30% ye-carbohydrate esuka ku-1412 Kcal ngu-423 Kcal. Oko kuthetha ukuba udinga ama-gramu ayi-105 e-carbohydrates ngosuku.
Nangona kunjalo, la manani ayilona umgangatho. Yonke into iyinyani, kwaye ukuba umfazi akafuni ukunciphisa umzimba, unako ukwandisa umxholo wekhalori yokutya kwakhe okanye wenze njalo: yishiye njengangaphambili, kodwa ubenze ngokunyanisekileyo kwaye ubukhulu buya kuqala ukuwa.