Uninzi lwezondlo ziyanconywa ukuba zibale imihla ngemihla ubuninzi beekhalori ezidliwe. Ngombulelo uya kukwazi ukubeka esweni nokulawula ubunzima bakho. Sekude kubalwa inani elifunekayo leekhalori ngosuku, kuba besetyhini malunga ne-2100 ukuya ku-3000 kcal, kunye namadoda avela kuma-2600 ukuya ku-3200 kcal. Kodwa ukuba inani lichaneke ngakumbi, ungasebenzisa iifomula ezikhethekileyo eziza kukunceda ukubala inani elifunekayo leekhalori ngokukhethekileyo kuwe:
Inkqubo yeHarris-Benedict
Abafazi: 655.1 + 9.6 x M + 1.85 x P - 4.68 x G.
Amadoda: 66.47 + 13.75 x M + 5.0 x P - 6.74 x G, apho:
Ubunzima boMzimba (kg); Ukukhula kweP - (cm); G-ubudala (iminyaka).
Ifom ye-Mifflin-San Jerura
Bafazi:
10 x ubukhulu (ngo-kg) + 6.25 x ubude (cm) - 5 x ubudala (iminyaka) - 161
Amadoda:
10 x ubukhulu (ngo-kg) + 6.25 x ubude (cm) - 5 x ubudala (iminyaka) + 5
Kungcono ukhethe ukhetho lwesibini, kuba luninzi namhlanje kwaye lunceda ukuqwalasela iinkalo ezininzi.
Inani leekhalori zokulahleka kwesisindo
Abaninzi abafazi, ukwenzela ukuba baphule ama-pounds angaphezulu, bakulungele ukunciphisa umlinganiselo wekhalori nge-2 okanye ngaphezulu kwexesha. Oku akuchanekanga, ekubeni ubuncinane ubuncinane, ngokusebenza ngokusemthethweni komzimba, ngu-1200 kcal. Inani leekhalori zokunciphisa umzimba liyimfuneko, ukunciphisa kancane kancane. Okokuqala, nciphisa ngo-10%, ukuba akukho niphumo, ngoko-10%, into ephambili ayihambi ngaphaya kobuncinci.
Itafile yekhalori yeemveliso ezithile:
Ukutya ngeenombolo zeekhalori
Imenyu yemihla ngemihla evumela ukuba ulahle iipounds eziziimveliso.
- Yafutshane. Inketho efanelekileyo yokutya kusasa iphegri iphekwe emanzini. I- carbohydrates edibeneyo iya kuguqula umzimba ixesha elide. Ukudibanisa isitya, unokongeza iziqhamo zakho ozithandayo okanye amajikijolo.
- Isidlo. Zama ukuqinisekisa ukuba esi sidlo sasigcwele kwaye senziwe izitya zokuqala nezesibini. Ukutya kwamasitya kwi-plate yakho kufuneka kubekho iiprotheni kunye ne-carbohydrate.
- Isidlo. Ngokuhlwa, kukulungele ukutya into ethile, umzekelo, isaladi yemifuno. Ukuba oku akwanele kuwe, wongeza ezinye iinkuku zasemanzini okanye iinkukhu.
Imenyu enjalo iya kukuvumela ukuba ulahlekelwe isisindo, kodwa ngexesha elifanayo ufumane inani elifunekayo leeekori zokusebenza ngokuqhelekileyo.