Ukuzisa isibalo sakhe ngendlela, umntu kufuneka asebenzise inani elifanelekileyo leprotheni, i-fat and carbohydrates - BJU. Namhlanje, amafomula ahlukeneyo ayaziwa, uvumele ukuba ubale izixabiso eziyimfuneko. Ukubala i-BZH yokulahlekelwa isisindo kubasetyhini kulula, into ephambili kukuba ukwazi nokusebenzisa ngokufanelekileyo iifomula ezikhoyo. Ngombulelo kwiimilinganiselo ezifunyenweyo, unokudala kalula imenyu yakho yonke imihla.
Ngendlela eyiyo ukubala i-BZHU ekulahlekeni kwesisindo?
Abantu abaninzi bakholelwa ukuba amanqatha kufuneka apheliswe ngokupheleleyo, kodwa le yimpazamo, kuba ukuhlala kwabo ekudleni kubalulekile ekugcineni impilo.
Isilinganiselo esifanelekileyo se-BJU yokulahleka kwesisindo:
- Amafutha - ukusuka kwisixa esipheleleyo seekhalori ezidliwayo akufanele kube ngaphezu kwama-20%.
- Iiprotheni - into ebalulekileyo yokutya kwaye le nto ayifanele ibe ngaphezu kwama-40%.
- I-carbohydrate - inani labo kufuneka libe likhulu kunye nesilinganiso sabo sokulahlekelwa kwesisindo asikho ngaphezu kwama-40%.
Ukwenza ukubala kwe-BJU yokulahleka kwesisindo, kufuneka uqale ubale umxholo wekhalori wokutya kwansuku zonke. Kuza kubekho, kukho iifomula eziliqela apho ufuna nje ukufaka iimilinganiselo zakho kwaye wenze izibalo ezilula ngezenzo ezilula zemathematika. Iifomula eziqhelekileyo zilandelayo:
Abasetyhini: 655 + (9.6 x ubunzima bakho kwikhi) + (1.8 x ubude bakho ngo-cm) - (4.7 x yobudala).
Amadoda: 66 + (13.7 x ubunzima bomzimba wakho) + (5 x ubude ngo-cm) - (6.8 x yobudala).
Emva kokubala, ixabiso leekhalori zifunyenwe, ezibalulekileyo ukugcina ubunzima obukhoyo. Isinyathelo esilandelayo kukuba ukwandise umphumo ngumcimbi oqwalasela umqhubi wemoto:
- indlela yokuphila engasebenzi-1,2;
- umthwalo omncinci, ukuqeqesha okungaphindi kabini - 1.38;
- qeqesha kathathu ngeveki - 1.55;
- uye kwiholo ngokuphindaphindiweyo ezintlanu ngeveki okanye unomsebenzi onzima - 1.73.
Emva koko, ixabiso lekhalori lokutya ngenxa yobomi obukhoyo bufumaneka. Isigaba esilandelayo - ixabiso eliyiphumo kufuneka liphindiswe ngo-0.8, kwaye ukuba ufuna, ngokuchaseneyo, uzuze ubunzima, ngoko-coefficient ngu-1.2.
Ihlala isetyenziselwa ukusebenzisa i-formula yokubala i- BIO ekulahlekeni kwesisindo, ekufanelekile ukuba sicinge ukuba i-1 g yeeprotheni kunye ne-carbohydrate kufuneka ithathwe kwi-4 kcal kunye ne-1 g ye-fat k-9 kcal. Ukuqwalasela ipesenti ye-BZHU, malunga nathi esibhala ngaphambili, ihlala ibala:
- iiprotheni = (ixabiso le-caloric x 0.4) / 4;
- i-fat = (ixabiso le-caloric x 0.2) / 9;
- i-carbohydrates = (value calorific x 0.4) / 4.
Khawucinge ngomzekelo kumfazi ogama ubude buyi-178 cm, ubunzima - 62 kg, kunye neminyaka-engama-26. Udlala imidlalo emine ngeveki. Ukubala kuya kuba ngale ndlela:
- 655 + (9.6 x 62) + (1.8 x 178) - (4.7 x 26) = 655 + 595.2 + 122.2 = 1372 kcal.
- 1372 x 1.55 = 2127 kcal.
- 2127 x 0.8 = 1702 kcal.
- Iiprotheni - (1702 x 0.4) / 4 = 170 g, amafutha - (1702 x 0.2) / 9 = 38 g, i-carbohydrates - (1702 x 0.4) / 4 = 170 g.