Potsiriza munaganiza zochotsa kulemera kwakukulu. Chinthu choyamba muyenera kuyamba ndi zakudya, chifukwa ngati mutasiya kapena kuletsa kugwiritsa ntchito mankhwala ena, mukhoza kulemera. Funso lofunika kwambiri ndilofunika kuchuluka kwa makilogalamu tsiku ndi tsiku kuti muchepetse kulemera ndi momwe mungasankhire mndandanda waukulu umene mukudya?
Ndikofunika ndalama zingati tsiku lililonse?
Palibe njira imene otsatila zakudya amatsutsira ndi abwino. Chinthu chachikulu mu zakudya zilizonse ndi kuchepa thupi, ndipo pitirizani zotsatira zake. Kuti muchepetse kulemera, muyenera kudya bwino, ndipo chifukwa cha ichi muyenera kudziwa kuchuluka kwa momwe mukuyenera kudya zakudya. Timagwiritsa ntchito matebulo a calorie ndikupeza kuchuluka kwa ma calories omwe amadya. Mu anthu ambiri omwe ali olemera kwambiri, chiwerengerocho chimachokera pa 2 mpaka 4,000 kcal patsiku pamene akuwerengera tsiku lililonse.
Kuti muchepetse thupi, tsiku liyenera kuchoka ku 1000 mpaka 1400 ma calories, ndipo momwe chiwerengerochi chidzasiyana ndi chiwerengerocho, choyipa chidzakhala chotsatira ngati chakudya chikuwonetsedwa, ndipo ngati tsiku lililonse "mutadya" kilo 1800-2000, simungathe kulemera. Kuti muwerenge kuchuluka kwa ndalama zowonjezera kuti muchepetse kulemera, ndiye potsatira ndondomekoyi pansipa mutha kudziwa mphamvu zomwe zimagwiritsidwa ntchito patsiku ndikupeza kuti zingatheke bwanji kulemera kwake. Ndalama zamagetsi zimaphatikizapo mphamvu zomwe zimagwiritsidwa ntchito panthawi ya ntchito ndi zosangalatsa, komanso mphamvu zomwe zimagwiritsidwa ntchito pakudya chakudya.
Kuchuluka kwa mphamvu zomwe mukufunikira kuti muzisunga ntchito yofunika kwambiri ya thupi pamene mukupuma, mukakhala m'chipinda chokhala ndi kutentha kwabwino ndikugona mmawa pa chopanda kanthu m'mimba. Kwa amayi, mphamvu izi ndi 0.91 kcal / 1kg / h.
Mwachitsanzo, mukufuna kutaya thupi kuti kulemera kwanu kufike pa makilogalamu 63. Kusinthanitsa kwakukulu ndi 0.9 kcal x 63 kg x 24 h = 1361 kcal. Pogwira ntchito, mphamvu imagwiritsidwa ntchito kuti iwononge ndalama zogwira ntchito pamene ntchito muofesi iyenera kukhala 26 peresenti ya ndalama zoyendetsera ntchito. Ngati kusinthanitsa kwakukulu ndi 1361 kcal, ndiye ntchito yokhala pansi, 365 kcal ikufunika. Ndili ndi maola asanu ndi atatu ogwira ntchito pa ochepa thupi (olemba mapulogalamu, owerengetsera ndalama, osungira ndalama), kuti mupereke ndalama zomwe mukufunikira zokhudzana ndi kcal 1000.
Ndalama zina zonse zimaphatikizapo - masewera, ntchito panyumba, zosangalatsa.
Mwamuna wolemera makilogalamu 60 amawononga mphamvu
Mitundu ya ntchito kcal / h
- Kugona 50
- Kuyenda 190
- Ntchito zapakhomo 120-240
- (kuyeretsa, kutsuka mbale, kusindikiza)
- Kuwerenga buku mokweza 90
- Kupuma kwagona 65
- Kuyenda panyanja pamadzi 150-360
- Kuthamanga 360
- Kuyenda mwamsanga 300
- Kusambira panyanja 240
- Kujambula mu rink 180-600
- Kusambira mumtsinje 180-400
Thupi lathu limagwiritsa ntchito mphamvu kuti idye ndikudya chakudya. Mapuloteni amadziwika kwambiri ndi thupi, kuti aswe mafuta ndi mafuta, muyenera kugwiritsa ntchito mphamvu zopitirira 10 kuposa momwe mukuyenera kuzigwiritsa ntchito popeta chakudya cha mapuloteni. Kuchuluka kwa chimbudzi ndi zakudya zosakaniza ndi 6.5% ya mlingo wamadzimadzi, muchitsanzo chathu, 88 kilograms tsiku ndi tsiku. Tsopano ife tikudziwa kuchuluka kwa ndalama zomwe timazifuna kuti tipewe kulemera ngati mukufuna kulemera kwako kukhala makilogalamu 63, ngakhale tsopano thupi lanu ndilolemera makilogalamu 75. Mwachitsanzo, muli ndi ntchito ya maora eyiti yokhazikika, ndipo mumatha kupumula maola 16 otsala:
- Pa mpumulo wa maola atatu wokhalapo = 65kcal * 3 = 195 kcal,
- Pa loto muli ndi maola 8 = 50 kcal x 8 = 400 kcal,
- Kupita pang'onopang'ono kumatenga maola awiri - 190 kcal * 2 = 380 kcal,
- Kugwira ntchito mozungulira nyumba kumatengera maola atatu = 120 kcal * 3 = 360 kcal,
- Chiwerengero cha spent = 1335 kcal.
Choncho, kalori ya tsiku ndi tsiku idzakhala:
1361 kcal (kusinthana kwakukulu, ngati mukufuna kulemera kulemera kwake) +365 kcal (pogwira ntchito patebulo muofesi) +1335 kcal (kwa maola 16) + 88 kcal (kutumizidwa pa digestion) = 3149 kcal.
Choncho zikuwonekeratu kuti munthu ayenera kudya zakudya zotani patsiku, zomwe zimadya makilogalamu 3149, ndipo ngati mukudya kuchuluka kwa makilogalamu 63, zimakhala zolimba, koma popeza mukufunika kulemera, muyenera kuchepetsa kudya.