Ukuba unomdla kwithuba lokunciphisa umzimba ngokubala iikhalori, uyazi, ukhethe indlela efanelekileyo! Le nkqubo ikuvumela ukuba udibanise ekutyeni nayiphina imveliso eneemeko enye kuphela - ukuthotyelwa kwe-caloric intake.
Indlela yokubala iekhalori zokunciphisa umzimba?
Ngaphambi kokuba unqume ukuba zingaphi iikhalori ozifunayo ukunciphisa umzimba, kufuneka ubale izinga lakho lekhalori. Zingakanani iikhalori ongayifumana ngaphandle kokufaka i-fat deposits. Le fom iquka into ebalulekileyo exhomekeke kwimisebenzi yakho yomzimba:
- i-coefficient ayikho, ukuba umsebenzi uphantsi: umsebenzi kwikhompyutha okanye efanayo kwaye akukho mdlalo;
- i-coefficient (K) = 1.3, ukuba umsebenzi uyingqinisiso - amaxesha amathathu ngeveki, ukusebenza okulula okanye umsebenzi obangela amaxesha ukuhamba;
- i-coefficient (K) = 1.5, ukuba umsebenzi uphezulu - amaxesha 4-5 ngeveki, ukuqeqeshwa ngokwaneleyo ubuncinane ngeyure nganye.
Ngokuxhomekeke kwiminyaka yakho, khetha i-formula, ubeke ubunzima bakho kunye nomsebenzi olinganayo, ukuba awukho phantsi (kwimisebenzi ephantsi i-coefficient ayifuniyo):
- ukususela kwiminyaka eyi-18 ukuya kwe-30: ((0,0621x WE-kg + 2,0357) x240) х K = inani le-kcal;
- ukususela kwiminyaka engama-30 ukuya kweyama-60: ((0.3242x ESI kg + 3.5377) x240) x K = inani lekcal;
- ubudala kuneminyaka engama-60: ((0.0377x WEB kwi kg + 2.7545) x240) x K = inani lekcal.
Unako ukulahlekelwa isisindo ngokubala iikhalori ukuba uyazi isiqhelo sakho. Umzekelo, uneminyaka engama-23 ubudala kwaye ulinganisa iikhilogram ezingama-60, ngelixa unomsebenzi ohlala phantsi, i-coefficient of activity ayifuni. Sibalo ngokwemimiselo yonyaka ukususela kwiminyaka eyi-18 ukuya kwe-30:
((0.0621 x 60kg + 2.0357) x240) ngaphandle kwe-coefficient = 1382 kcal.
Yiloo nto ufuna ngayo imini ukuze ungabi ngcono, kodwa gcina ubunzima bakho. Zingaphi iikhalori zokutya ukuze ulahlekelwe isisindo - ucela. Ewe, ngaphantsi kweli nani. Eyona ncinane, ngokukhawuleza kuya kuba kukuncipha.
Ingakanani ukudla iikhalori zokunciphisa umzimba?
Ukuba uthetha ngokuthe ngqo malunga nawaphi iikhalori ozifunayo ukunciphisa umzimba, khumbula ukuba ukulahlekelwa kwesisindo esilungileyo kunesidingo somsebenzi. Ngokufanelekileyo, kucetyiswa ukuba unciphise ukutya kwakho ngama-calories angama-200-300 kwaye ushise umlinganiselo ofanayo wokusebenza ngokomzimba (oku malunga neyure yokusebenzisa umzimba ngamandla okanye i-aerobics). Ngaloo ndlela, ilahleko yama-calorie angama-400-600 yenziwa ngosuku, ibuye isebenzise inkqubo zokulahleka kwesisindo. Oko kukuthi, iikhalori ezingaphantsi kwama-500 ngosuku zanele ukwehla kwesisindo ngexesha elifutshane.
Sebenzisa i-calorie calculator ukuba ulahlekelwe isisindo
Ngokuqinisekileyo sele usuxelele ukuba i-dreary ngayiphi na ixesha kubhala phantsi ubuninzi beekhalori ezikhoyo zokulahlekelwa isisindo. Ngethamsanqa, kule njongo kwi-Intanethi kukho ezininzi izixhobo ezibalaseleyo zeekhalori, kunye neendawo ezininzi zibonelela ngenkonzo elula yokugcina idayari yokukhula. Oku kulungeleka kakhulu: uvele ungene kwimveliso okanye kwisitya kunye nesisindo esilinganiselweyo kwigram (kwaye ukuba unesisindo sekhitshi, ngoko ubunzima obuchanekileyo), kunye nenkqubo ngokwayo ibonisa ukuba zininzi iikhalori ozifumeneyo, ziqwalasela iiprotheni, amafutha kunye ne-carbohydrates.
Inkqubo efanayo inokukuxelela ukuba ungatshisa kangakanani iikhalori ukuze ukhululeke, kwaye kwakhona
Ukuqwalasela iikhalori, kulula ukulahlekelwa isisindo: akudingeki ukuba ulahle izitya zakho ezizithandayo, zidle kuphela kwiincinci ezincinane uze ugcine intlawulo efunekayo. Abaninzi abasetyhini banomdla wemidlalo, kwaye baqala ukutya ii-calorie 400-600 ngosuku ukukhawulezisa iziphumo. Awudingi ukwenza oku: i-metabolism iya kuncipha, kunye nokutya okufanayo usengozini yokuqala ukufumana ubunzima.