Akunandaba ukuba uceba ukuthatha isisindo, ufumane ubuninzi besisu okanye ufumane omncinci owomileyo - kufuneka ubale ngokuchanekileyo umxholo wekhalori yokutya kwakho kunye nenani leprotheni, i-fat and carbohydrates . Umlinganiselo we-BJU wokulahleka kwesisindo kubaluleke kakhulu, kuba ngaphambi kokuba uzuze okanye umile, kufuneka ulahlekelwe isisindo, ukuba kunjalo.
Ulungelelaniso lweBZU
Kungakhathaliseki ukuba umntu usetyenzise njani ukutya, ukunciphisa ubunzima, kufuneka adinciphise inani lama-carbohydrates kunye namafutha ekudleni kwaye wandise inani leprotheni. Akunakwenzeka ukugatya ngokupheleleyo i-carbohydrates, kuba umzimba ufumana amandla kuwo, kodwa i-carbohydrates elula kufuneka ithathelwe endaweni yinkqubo exakile, oko kukuthi, esikhundleni sokubhaka kunye nokupheka, iigrains, i-macaroni ukusuka kwengqolowa yenkomo, isonka sonke sengqolowa, imifuno kunye nemifuno kufuneka isetyenziswe endaweni yoko. Ngokuphathelele amafutha, akufanele azaliswe, okwandisa ukuxinwa kwe-cholesterol egazini, kunye ne-unsaturated, equle kwiifuno zemifuno kunye neoli yeentlanzi. Iiprotheni ziyafumaneka kwiintlobo ezincinci zeoli kunye nenhlanzi, iimveliso zobisi.
Umlinganiselo we-BJU wokulahlekelwa isisindo kubafazi-50% -30% -20%. Ukuba unciphisa inani leeprotheni kwaye ukhulise isabelo se-carbohydrates, umphumo uya kuba, kodwa uthobe ngakumbi. Umlinganiselo we-BJU wesetyenzisi sobunzima uya kuba sele uhlukile. Indoda enesisindo esingama-75 kg kufuneka idle i-3150 khalori ngosuku. Ukuba ukhumbule ukuba i-1 g yeprotheni iqukethe i-4 Kcal, iprotein kufuneka ilandele i-450-750 Kcal okanye i-112-187 amagremu. I-carbohydrates ngosuku kufuneka idle i-300-450 grams, eyokuhlaziywa ngeekhalori ihamba nge-1200-1800 kcal. Amafutha kufuneka abe ngama-75-150 g ngosuku okanye 675-1350 kcal.
Umlinganiselo we-BZH xa ukomisa uya kumiselwa ngamanyathelo amathathu: ukutshisa ioli, umthwalo we-carbohydrate kunye nexesha lesigxina. Ngokubanzi, umfanekiso ulo lulandelayo:
- Kwiintsuku ezintathu zokuqala umxholo wekhalori wokutya u-1001 Kcal. I-carbohydrate i-50 gram, i-22.88 yamafutha kunye ne-148.72 amagremu eeprotheni;
- NgoLwesine phambi koqeqesho ukuthatha ama-gram angu-37 e-carbohydrates, emva kokuqeqesha u-728 g.Belka - 148.72 amagremu, kwaye emva kokuqeqesha 114.4 g. I-Fat 0.64 g phambi koqeqesho kunye no-50 g emva kwayo;
- NgoLwesihlanu umlinganiselo ufana, kodwa akukho qeqesho;
- NgoMgqibelo, iBJU - 239.2 / 143/40 g;
- ngeCawa - 104/143 / 79.3 g.