Ukulahlekelwa ngamapounds angaphezulu, kufuneka ufumane inani leekhalori ezigqityiweyo ngaphantsi kwento ochitha ngayo imihla ngemihla, ngenxa yale nto kufuneka ukwazi umhla we-calories wokulahleka kwesisindo. Konke kuxhomekeke kwiimpawu zakho: ubulili, ubudala, ubude, ubunzima kunye nomgangatho womsebenzi.
Ungazibala njani?
Ukubala i-daily rate yeekhalori, ungasebenzisa ifom yeHarris-Benedict. Inani eliphumayo leekhalori liyimfuneko ukuze isebenze ngokuqhelekileyo komzimba kwaye igcine ubunzima bomzimba. Kubalulekile ukwazi ukuba oku kubalwa kwimihla ngemihla yokutya kweekhalori akufanelekanga kubantu abancinci kwaye banamafutha kakhulu, kuba oku kuyimfuneko ukuqwalasela ezinye iimpawu zomntu. Ukufumana le fomyula, iimvavanyo kunye nezifundo zenziwa ngabantu abangama-239.
Ukwazi njani umhla we-calories?
Ukugqiba isantya se-basal (PCB), oko kukuthi, inani leekhalori ukugcina ubunzima obukhoyo bokubala lulandelayo:
Kubafazi: BUM = 447.6 + (9.2 x ubukhulu, kg) + (3.1 x ubude, cm) - (4.3 x ubudala, iminyaka).
Kubantu: BUM = 88.36 + (13.4 x ubukhulu, kg) + (4.8 x ubude, cm) - (5.7 x ubudala, iminyaka).
Ngoku kufuneka uqikelele izinga lomsebenzi wakho. Kwinqanaba ngalinye kukho umlinganiselo:
- ukuba ebomini bakho akukho ukusebenza ngokomzimba - 1,2;
- inani lokuqeqesha amaxesha amathathu ngeveki - 1.375;
- inani lokuqeqesha amaxesha ama-3-5 ngeveki - 1.55;
- qeqesha nsuku zonke - 1,725;
- Yenza imidlalo ngaphezu kweyodwa ngosuku - 1.9.
Ukufumana inani lokugqibela leemfuno zekhalori yansuku zonke, isiphumo se-BUM esifumanekileyo kufuneka sandiswe ngumlinganiso womsebenzi.
Umzekelo wokubala
Sifunda inani leentsuku zemihla yeekhalori zentombazana eneminyaka engama-23 ubudala, ubude bayo buyi-178 cm, nobukhulu obuyi-52 kg.
BUM = 447.6 + 9.2x52 + 3.1x178 - 4.3x23 = 1379 kcal
Isiqhelo = 1379х1.55 = 2137 kcal.
Ukunciphisa umzimba?
Ukuze uqale ukulahlekelwa la mapaundi angaphezulu, kufuneka uyanciphise ukufundwa kweekhalori nge-20%. Ixabiso elincinci apho umzimba ungasetyenziswa ngokuqhelekileyo u-1200 kcal. Ukuba ubuncinane icandelo elinye lefomyula liguquka, umzekelo, ulahlekelwa isisindo okanye ukhule, kwaye ngoko ixabiso eliqhelekileyo kufuneka libaliswe. Lapha i-arithmetic elula iya kukuvumela ukuba ulahle ama-pounds angaphezulu.