Ngubani, ukuba asikho isiqingatha esifanelekileyo somntu, uyazi ukuba ziphi iikhalori? Siyabonga kubo, kunokwenzeka ukukhokelela indlela yokuphila , esebenzayo, ukusetyenziswa, kunye nexesha elifanayo ukugcina imeko eqhelekileyo yempilo.
Nangona kunjalo, xa iikhalori ezininzi zitsalwa, umngcipheko ukukhula uzinzi kwaye ubone amahlangothi emzimbeni wakho kunye nesisu sokugubha kakhulu. Kungenxa yoko, abaculi bezilwanyana baye bathabatha amafomula amaninzi ekubaleni ireyori yemihla ngemihla yabasetyhini. Emva koko, oomama bathanda oku, akukho gwetyala, kuba ubomi obuqhelekileyo obusebenzayo bufuna amandla angaphantsi kwamadoda. Ngenxa yokubala okulula, unokubala ngokukhawuleza ukuba zingaphi iikhalori ozidingayo ukuba uzidle ukususela kwimihla yokunciphisa umzimba, uzalise okanye uhlale kwindawo efanayo. Nendlela yokwenza ngokuchanekileyo, siya kukuxelela ngokuchanekileyo.
Inani leKhalori leNkcazo yabasetyhini
Ngokuxhomekeke kukuphi uhlobo lobomi okhokelwa ngumfazi, ubuninzi bamandla abufunayo ukuze afeze zonke izicwangciso zakhe zomhla, kwaye ubale iikhalori eziyimfuneko kuye. Kwintombazana, izinga lekhalori yansuku zonke li malunga nama-2800 khalori, kubafazi abakhulelweyo nabamama abancinciweyo, banyanzelekile ukuba badle ezimbini, kwanele ukondla iikorikhi ezingama-3200-3500 ngosuku. Ngokumalunga nabagijimi, ngenxa yokusetyenziswa ngamandla kwamandla ngexesha loqeqesho kunye nemincintiswano, kunye nokuzivocavoca rhoqo, izinga labo li-4000 khalori ngosuku.
Ngoku masibone ukuba yeyiphi imilinganiselo yansuku zonke yeekhalori ezifanelekileyo kubasetyhini abahlala kwi-20 ukuya kwi-30 ubudala, ngokusekelwe kwiimpawu zabo zomsebenzi obalulekileyo. Kwaye kunjalo:
- Iikhiloli eziyi-2000 - isalathisi esona siphezulu sezona zintokazi zokuhlala ezizinzileyo ezenza ubomi bokuzola kwaye zibandakanyeke emsebenzini ophezulu wokuhlala;
- Ama-calories angama-2200 ngosuku kufuneka anikezelwe kwabasetyhini ngomsebenzi oqhelekileyo, okomzekelo, ukuchitha isiqingatha semini enkingeni, esinye isiqingatha sinikezelwa ekusebenzeni okuthulileyo, okungaxhasi;
- Iikholori ezingama-2400 ngosuku ziyimfuneko kubantombazana nabasetyhini abangenakuhlala kwindawo enye ixesha elide, benza umsebenzi osebenzayo yonke imihla, kwaye bahamba bezimele ngaphandle kwemoto.
Ukubala I-Daily Calorie Rate
Xa uyazi ukuba yeyiphi inxaxheba yabameli bezesondo ezilungileyo, unako ukuya kumashishini. Ndiyabulela kwiifomula ezininzi ezikhoyo, kulula ukwenza oku.
Ukubala isantya sesuku seekhalori zokulahleka kwesisindo kukho ifomu:
Ukulinganisela ufuna ukufumana i-x14 / 0.453 = i-SNK (izinga lekhalori lemihla ngemihla).
Ukuze kugcinwe ubunzima boqobo kwimida yesiqhelo, izinga lekhalori yansuku zonke yabasetyhini ukusuka kwiminyaka engama-20 ukuya kwe-30 lugqitywa ngufomula:
Isisindo sangempela x24 = SKN.
Ngokusekelwe kukukhula, ubunzima kunye nedatha yeminyaka yokugcina ubunzima obukhoyo, unako ukubala isantya sakho semitha kwaye ufumane iqondo lakho elifanelekileyo lokudla kwekhalori yemihla ngemihla. Kulula ukubala ngoncedo lwefomyula: ukukhula x1.8 + ubunzima x9.6 + yobudala x4.7 + 677. Ixabiso elifunyenwe kwisibalo landezelwa ngumlinganiso womsebenzi, okokuthi. ukhetha:
- ezantsi (ukuzola, ukulala) - 1,2;
- encinci (ngeveki yeeseshoni ezi-1-3 zokuqina) - 1.38;
- umyinge (ngeveki yeeseshoni ezingama-3-5 zokuqina) - 1.55;
- phezulu (ngeveki 5-7 uqeqesho olunzulu ngempilo) - 1,73.
Ukuba ubala iinjongo eziphambili zokubala i-daily rate yeekhalori ukuze ulahlekelwe isisindo, ngoko uvela kumfanekiso owufumanayo, usadinga ukuthatha iiyunithi zamanqaku angama-200 ukuya ku-400, into ephambili ayikukuyenza ngokuphawulekayo. Kwakhona, ixabiso lemihla ngemihla ngenxa yempembelelo emzimbeni wezinto ezininzi zangaphandle zibonisa ixesha ngalinye ukubonisa amanani ahlukeneyo ngama-calorie angama-200.
Ukugcina ubunzima bakho kwisiganeko kwaye uhlale unamathela kwisondlo esifanelekileyo kwaye ulungele, kufuneka ubale ngokuchanekileyo umlinganiselo wekhalori wansuku zonke. Eyona nto ifanelekileyo, kufuneka uzame ukuzibandakanya kwisondlo sokutya okuninzi, ukutya okunempilo ngokusemandleni, ukudibanisa ukutya okunempilo kunye nokunciphisa umzimba okanye okulinganayo.