Momwe mungawerengere mlingo wa kalori tsiku lililonse

Aliyense amadziwa kuti chakudya chimapereka thupi la munthu ndi mphamvu, ndipo kuchita kalikonse, pamtunda wina kapena wina, kumawotcha mafuta. Kupitiliza pa izi, kuti musayese kulemera, muyenera kulingalira bwino kudya kalori ndi kumwa. Ndibwino kuti musapitirire mlingo wa tsiku ndi tsiku wa kudya kalori, ndipo mlingowu ndi wosiyana kwa munthu aliyense, kaya ndi mwamuna, mkazi, mwana, mayi woyamwitsa kapena wothamanga. Koma ndiyenela kukumbukira osati kuchuluka kokha, komanso kulemera kwamakono. Tiyeni tiwone momwe tingawerengere mlingo wa kalori tsiku ndi tsiku.

Malori - ndi chiyani?

Ma calories - gawo limodzi la kutentha, lomwe linapangidwa chifukwa cha kusakaniza chakudya china. Zakudya zapamadzi zimayesedwa kuti ndizo gwero lalikulu la mphamvu. Chifukwa cha kuchepa kwawo, mapuloteni ndi mafuta amayamba kutenthedwa, zomwe zimagwiritsidwa ntchito pazinthu zina. Zimatsimikiziridwa kuti gramu ya mafuta ali ndi makilogalamu asanu ndi anayi, ndi magalamu a mapuloteni ndi zakudya - pafupifupi makilogalamu anai. Koma zambiri zomwe timagwiritsa ntchito zimakhala zosiyana kwambiri, choncho zokhudzana ndi caloriki zimakhala zokha (pa 100 magalamu a mankhwala). Kalogalamu yokhudzana ndi kilocalories (1000 calories = 1 kcal). Zakudya zapamwamba kwambiri za kalori ndizomwe zili ndi mafuta ambiri. Mlingo wa kalori womwe ulipo ndi kuchuluka kwa momwe akugwiritsira ntchito ukhoza kufanizidwa ndi tebulo la calorie.

Kodi kudya kwa kalori kungakhale kotheka bwanji kwa munthu?

Mikangano yosiyana ya anthu imafuna kuchuluka kwa ma calories. Mwachitsanzo, thupi lamwamuna limasowa ma calories kuposa thupi lachikazi, chifukwa mwa amuna zonse zamagetsi zimachitika mwamphamvu kwambiri, pamaziko omwe mphamvu zambiri zimafunikira. Mphamvu zowonjezereka, choncho, zowonjezera, zimafuna thupi laling'ono ndi lokula, ndipo kale okalamba, chiwerengero cha ma calories chingakhale chovulaza, chifukwa zidzakhala zovuta kuti thupi likhale ndi chakudya chochuluka.

Lembani chiwerengero cha makilogalamu omwe mukusowa malingana ndi kuti munthuyo akufuna kulemera kapena kulemera, kutsogolera moyo wathanzi kapena kuwonjezera minofu.

Mwachitsanzo, chifukwa cha thupi la mtsikana yemwe sagwira ntchito mwakhama komanso samagwira ntchito yolemetsa, mlingo wa tsiku ndi tsiku udzakhala makilomita 2800. Ndi moyo womwewo, mwamuna amafunika makilogalamu 3300 patsiku. Ndi ntchito yaikulu kapena masewera olimbitsa thupi, mlingo wa kalori wa tsiku ndi tsiku udzawonjezeka: mkazi amafunikira pafupifupi 3500, ndipo munthu - makilogalamu 4,500. Ma calories ambiri amafunika kuyamwitsa ndi amayi apakati - makilomita 3200 - 3500. Mu ukalamba, amayi adzakhala ndi makilogalamu 2100 okwanira, komanso kwa amuna pafupifupi 2500, chifukwa m'zaka zino ndizokhala moyo wokhazikika.

Momwe mungawerengere mlingo wa kalori tsiku lililonse ngati mukufuna kulemera.

Kuti muchepetse thupi, muyenera kudya makilogalamu ochepa kuposa momwe thupi lanu limagwiritsira ntchito. Koma siziyenera kuiwalika kuti thupi lirilonse limafuna mlingo wochepa wa makilogalamu owokudya, imatsimikizira njira zofunikira zogwiritsira ntchito kagayidwe ka maselo, zochitika zolimbitsa thupi komanso kugwira ntchito kwabwino kwa ziwalo zamkati. Nthawi zina zakudya zimakhala zochepa kwambiri moti sizimapangitsa kuti thupi likhale lochepa, ndipo thupi lake limagwiritsa ntchito mphamvu zochepetsetsa, ndipo zotsatira zake zimakhala kuti ntchito yamoyoyo imasokonezeka, njira zowonongeka zimatha kuchepa, ndipo ziwonetsero zimatha. Thupi laumunthu, ngati lili ndi mphamvu zopanda mphamvu, limayamba kusunga mafuta "m'malo osungirako", kotero kuwonongeka kwa kulemera sikudzachitika.

Pano pali chitsanzo cha chiwerengero cha calorie yolondola ngati mukufuna kutaya thupi, njira yomwe ikugwiritsidwa ntchito m'mayiko omwe amatsatira miyezo yochepa ya kalori (England, USA). Choyamba muyenera kuwerengera mlingo wa kalori wa tsiku ndi tsiku kuti mutsimikizire kulemera kwenikweni ndikuwerengera mlingo wa kulemera kumene mukufuna kukwaniritsa, ndi kuchulukitsa mtengo wowerengeka wa caloric ndi chinthu cha 14.

Mu chitsanzo ichi, kuwerengera kuli mapaundi (1 pounds = 0, 453 kilogalamu). Tiyeni tipange chiwerengero pa chitsanzo cha mkazi yemwe akulemera makilogalamu 65 ndipo akufuna kuwaponya mpaka makilogalamu 55. Kuti athetse kulemera kwake, adzalandira zopatsa mphamvu patsiku la 2009: 143, makilogalamu 65: 0, 453 pounds) x 14 = 2009 cal. Kuti adye kulemera kwa kilogalamu 55, ayenera kudya makilogalamu 1700: (55 kg: 0, 453 mapaundi) x 14 = makilogalamu 1700.

Kuwerengera kalori kwa kumanga misala.

Amuna nthawi zonse amafuna kukhala ndi thupi lokongola, choncho ambiri amayesera kupopera minofu m'maganizo. Koma kuti mumange minofu, kuyesayesa kwina sikungakwanire, kudzafunikanso zakudya zamtundu wapadera. Pankhaniyi, m'pofunika kuti mtengo wa calorific (mphamvu yamtengo wapatali) iwonjezere kuchuluka kwa kalori tsiku lirilonse. Kuwerengera kungapangidwe mofanana ndi kuchepetsa kulemera, pokha pano zotsatira zomwe zifunikila ziyenera kukhala zazikulu kuposa kulemera kwenikweni. Ndikofunika komanso zakudya zamtundu wa zakudya, chifukwa minofu imakhala ndi mapuloteni, choncho ndi zofunika kudya zakudya zapuloteni.

Kuwerengera kwa chiwerengero cha kalori tsiku ndi tsiku ndiyekha payekha, ndipo kumadalira pa magawo ambiri. Dziwerengereni nokha, poganizira zolemera zakuthupi, si zophweka. Pano, mphunzitsi kapena katswiri angathe kudzapulumutsa, zomwe zidzakuwerengerani mwatcheru zakudya ndi zakudya zoyenera kwa inu. Koma kumbukirani kuti kuti mukwaniritse kukongola kwa thupi lanu simukusowa kumwa mahomoni anabolic. Ndipotu, kuwonjezera pa kukonzanso kwa mapuloteni, amatha kukhala ndi mavuto ambiri.