Kodi kagayidwe kabwino kake ndi chiyani chomwe chimapangitsa kuchepa thupi?
Metabolism (metabolism) ndi chiwerengero cha makilogalamu patsiku lomwe thupi limadya kuti likhale ndi njira zakuthupi. Ndiyo chiwerengero cha ma calories omwe mumasowa ndi mtima wathunthu, Amimba m'mimba, chiwindi ndi ubwino. Kawirikawiri, ndalamayi ndi 1200-1300 makilogalamu pa tsiku.
Zambiri zamchere ndi zakudya zimapangitsa kuti kunenepa, mapuloteni - kukhale minofu yaikulu. Kuperewera kwa makilogalamu kumawonetsedwa ndi kufooka, chizungulire, kutayika kwa kapangidwe ka zakudya, kuchepa kwa kagayidwe ka maselo. Zakudya zochepa zokhala ndi zosachepera 1200 kcal patsiku, zomwe zimatha kwa nthawi yoposa sabata imodzi, zimayambitsa kuwonongeka kwa thanzi komanso zimapangitsa kuti phindu likhalepo atasiya kudya.
Mmene Mungawerengere Kalori Kuti Mutha Kulemera
Pali njira ziwiri zowerengera zamagetsi: Harris-Benedict ndi Muffin-Geor.
Malingana ndi lamulo la Harris-Benedict:
OOV = 655.1 + (9.6 * kulemera, kg) + (1.85 * kutalika, cm) - 4.68 * (zaka)
Chitsanzo: msungwana akulemera makilogalamu 50, kutalika 165 cm, zaka 21. Malinga ndi XB: 655.1 + 9.6 * 50 + 1.85 * 165 - 4.68 * 21 = 1342 kcal / tsiku
Mwa njira ya Muffin-Geor:
OOV = 9.99 * kulemera, kg + 6.25 * kutalika, cm - 4.92 * zaka - 161
Chitsanzo: msungwana akulemera makilogalamu 50, kutalika 165 cm, zaka 21. Malingana ndi M-D: 9.99 * 50 + 6.25 * 165 - 4.92 * 21 - 161 = 1266 kcal / tsiku.
Kwachindunji, timatenga tanthauzo la golide la zotsatira (1300 kcal) ndikuchulukitsa ndi chochita choyenerera:
- chifukwa cholephera (kudya donuts pamaso pa TV popanda masewera) - 1,2
- chifukwa chochepetsera (kuthamanga masewera olimbitsa thupi + kwa mphindi 15) - 1.3
- Masewera a masewera (maphunziro 3-5 pamlungu) - 1.5
- kwa masewera olimbitsa thupi (onetsetsani tsiku lililonse 2) - 1,8-1,9
Chitsanzo: msungwana wathu ndi waulesi, amangotipatsa ndalama, choncho timatenga chinthu cha 1.3. Kugwiritsa ntchito mphamvu tsiku lililonse: 1300 * 1.3 = 1690 kcal.
Momwe mungawerenge zopatsa mphamvu kuti muchepe? Ndi zophweka: kutenga 10-15% ya kugwiritsiridwa ntchito kwa mphamvu tsiku ndi tsiku ndikugwiritsira ntchito chiwerengerochi, pangani chakudya kwa sabata. Pambuyo pa sabata, imani pa mlingo ndikupanga chakudya chatsopano sabata yotsatira, ndikuwerengera 10 peresenti ya zokhudzana ndi kalori ndi kulemera kwa thupi.
Zofunika! Musapite pansi pa makilogalamu 1200 pa tsiku. Ndi masewera olimbitsa thupi, kuchepetsa chakudya cha tsiku ndi tsiku kuti uwonongeke ndi 100-150 kcal yekha.
Momwe mungapangire zakudya ndi calorie kuwerenga
Kudya chakudya chokwanira pa makilogalamu tsiku ndi tsiku sikukwanira. Zakudya zabwino zoyenera kulemera zimachokera ku chiŵerengero chabwino cha mapuloteni, mafuta ndi chakudya. Tiyeni tiphunzire kuwerengera kalori kuti tipewe kulemera ndi thanzi labwino.
- Mapuloteni:
- chifukwa chokhala ndi moyo wautali 1 g pa 1 makilogalamu a kulemera;
- chifukwa chochepa ntchito 1.5 g pa 1 makilogalamu wolemera;
- kuti aphunzitse 3-5 pa sabata ndi kulemera kwa 1.8-2.5 g pa 1 makilogalamu wolemera.
- Mafuta: 1 g pa 1 kg ya kulemera;
- Zakudya Zakudya: 5 g pa 1 makilogalamu a kulemera kwa thupi.
Mu gramu imodzi muli kcal:
- mapuloteni - 4 kcal;
- mafuta - 9 kcal;
- Zakudya - 4 kcal.
Chitsanzo:
Timaganizira zofunikira za mapuloteni, mafuta ndi zakudya za mtsikana wolemera kwambiri wolemera makilogalamu 50:
- B (1.5 * 50 * 4) = 300 kcal;
- † (1 * 50 * 9) = 450 kcal;
- Y (5 * 50 * 4) = 1000 kcal.
Chiwerengero: 1750 kcal patsiku kuti akhale ndi moyo wabwino komanso wathanzi.
Koma makilogalamu 50 mtsikana samakonza, motero tichotsa chakudya ndi mafuta:
- B (1.5 * 50 * 4) = 300 kcal;
- † (0,8 * 50 * 9) = 360 kcal;
- Y (4 * 50 * 4) = 800 kcal.
Chiwerengero: 1460 kcal kuti kuchepetsa kulemera kwake, koma kuti asataya minofu.
Zofunika! Mukamaganizira zakudya zopatsa thanzi, musaiwale za chiŵerengero cha tsiku ndi tsiku mwachangu:Kuti muchepetse thupi, kudula kudya ndi mafuta, kusiya mapuloteni mofanana kapena kuwonjezera 5-10%. Ngati mukufuna kudzaza, m'malo mwake, yonjezerani mapuloteni kwa 40-50%, kuchuluka kwa zakudya. Sizingatheke kuchotsa mafuta ndi zakudya zapamwamba kwambiri, pangozi yowononga kachilomboka ndikupeza mliri wa matenda.
- mapuloteni - 15-20%
- mafuta - 20-30%
- Zakudya - 55-65%
Za zakudya zamapuloteni mu zakudya, kuchepa, werengani apa .
Momwe mungawerenge zopatsa mphamvu kuti muchepetse: tebulo la zakudya + zakudya zamasiku
Tsopano mukumvetsa momwe mungatetezere kulemera, kuwerengera zopatsa mphamvu, koma mwinamwake pali funso: momwe mungagwiritsire ntchito chidziwitso ichi pakuchita ndi kuwerengera kalori kuti muwonongeke ndi tebulo la mankhwala. "
Pali njira ziwiri:
- Timaganizira za kalori zomwe zimagwiritsidwa ntchito pa firiji komanso pamasamu a masitolo. Ndi yaitali komanso yotopetsa, ndipo nthawi zambiri imasochera.
- Kuti mudziwe bwino mankhwalawa , lembani mndandanda wa zakudya zabwino ndikuwerengera kalori ya zakudya zokonzeka.
Menyu ya tsikulo
Sankhani njira yachiwiri ndikuwonetsa zakudya.
- Chakudya cham'mawa: oatmeal mkaka wokhala ndi uchi ndi zoumba + tiyi wobiriwira;
- Chotupitsa: apulo lokoma ndi wowawasa + kefir 1% 250 ml;
- Chakudya: chakudya chokwanira cha buckwheat ndi ndiwo zamasamba zowonongeka + nkhuku yokhala ndi nkhuku kwa anthu angapo opanda zikopa + magawo a mkate wa mkate;
- Zosakaniza: zikondamoyo zafritters / zolimbitsa ma cookies ndi tiyi wobiriwira - 2 ma PC;
- Chakudya Chamadzulo: Nsomba zokhala ndi nsomba zowonongeka.
Zigawo zimawerengedwa ndi 100-200 magalamu.
Ma calorie patsiku:
- kadzutsa: 400 kcal;
- Zakudya zopanda pakezi: 170 kcal;
- Chakudya chamadzulo: 600 kcal
- Zakudya zopanda chofufumitsa: 110 kcal;
- chakudya chamadzulo: 270 kcal.
Chiwerengero: 1550 kcal / tsiku.
Pa zovuta za calorie kuwerenga
Kuphunzira kupanga mapangidwe sikovuta konse. Masiku angapo, ndipo maso anu adzayesa chakudya osati chodyera ndi chokoma, koma ngati chofunika komanso cholemera kwambiri. Patapita mlungu umodzi, mu ubongo wanu, padzakhala ntchito yapadera yowerengera kalori popanda chowerengera. Ndipo tsopano zazing'ono:
- Zakudya zazikulu ndi tirigu zimayesedwa mu mawonekedwe owuma;
- kalori yokhudzana ndi pasitala iyenera kuganiziridwa ndi 100 g ya mankhwala owuma, ndiyeno mutenge 40-50% ya mankhwala omaliza. Popeza kusiyana kwa kulemera kwa pasitala "wouma" ndi "wothira" kumasiyana ndi chinthu chachiwiri;
- pamene kuzimitsa ndi kuphika, masamba / nyama musataye kalori wokhutira;
- tiyi, madzi ndi khofi sizithunzithunzi. Ngati muwonjezera mkaka, uchi, shuga, ganizirani zinthu izi zokha;
- Zakudya zokazinga zimaphatikizapo makilogalamu 20 pa mafuta;
- Kuti mukhale ndi zakudya zamitundu yambiri, muyese kalori yokhudzana ndi zinthu zina. Kenaka muwerengere chiwerengero cha makilogalamu pa kutumikira ndi kukumbukira, koma bwino kulemba.