Mangaki ama-calories okufanele uwadle ngosuku ukuze wehlise isisindo

Akuwona wonke umuntu ophupha ngomzimba omuhle futhi ozacile owazi futhi asebenzise indlela yokubala amakhalori wokudla okudliwayo. Usebenzisa le ndlela ngokwenza, ungadla ngokuvinjelwa okuncane noma cha, kepha ngokulinganisela.

Ekuqaleni kuzobukeka sengathi kunzima ukwenza izibalo zezibalo, ngoba udinga ukukala ngengqondo ucezu ngalunye, ugcine idayari yokudla, bese urekhoda imininingwane. Kepha lokhu kungokokuqala ngqa: ngokuzayo uzojwayela umbuso onjalo futhi ungasho kalula ukuthi inani lokudla okunempilo likuphi kumkhiqizo othile noma isidlo esenziwe ngomumo. Kwabaqalayo, ngendlela, izinhlelo zokusebenza ezikhethekile zeselula zifanelekile ezenza kube lula ukubalwa kwekhalori.

Ukulungiselela Ukunciphisa Isisindo Nokuqapha

Isigaba sokulungiselela ukwehlisa isisindo kuzoba ukwanda kwenani loketshezi olusetshenzisiwe. Kuyasebenza impela, ngoba imizuzu embalwa ngaphambi kokudla, ungaphuza ingilazi yamanzi acwebile ukugcwalisa isikhala esiswini, ngakho-ke ukusutha kuzokwenzeka ngokushesha. Lo mkhuba ophilile ukhuthaza imizwa yokwehla kwesisindo futhi ujwayele ibhalansi yamanzi emzimbeni.

Noma ngubani ophupha ngokunciphisa umzimba kufanele agweme izinguquko ezinqala ekudleni: ukwehliswa okukhulu kwezingxenye, ukukhishwa kokudla okujwayelekile nezitsha. Konke kufanele kwenziwe kancane kancane ukugwema ukukhathala nokungasebenzi kahle komzimba.

Zama ukwandisa umsebenzi wakho womzimba ngemiphumela emihle. Uma usuvele ungene kwezemidlalo noma uhambela noma ikuphi ukwenza, cabanga ngaleli qiniso lapho ubala ama-calories.

Ukubalwa okulungile kwamakhalori okwehlisa isisindo kwabesifazane

Amakholori abalwa kucatshangelwa uhlobo lwempilo. Ngezansi kungenye yezinketho zabesifazane:

Umsebenzi	Indlela Yokuphila	Isigaba sobudala, iminyaka	Okuqukethwe kwekhalori kwemenyu, kcal
Ukungabi nomsebenzi, ukuhlala phansi.	19-25	2000
	25-50	1800
	50+	1600
Umsebenzi olinganiselayo, ukuzivocavoca umzimba kukhona, ukuya ejimini izikhathi 1-2 ngesonto.	19-25	2200
	25-50	2200
	50+	1800
Ezemidlalo ezisebenzayo, umsebenzi owandisiwe.	19-30	2400
	31-60	2200
	60+	2000

Futhi, izibalo zansuku zonke zingenziwa ngokuya nge-algorithm elandelayo:

№1.	Phindaphinda isisindo ngamakhilogremu ngo-10.
№2.	Phindaphinda ukuphakama ngamasentimitha ngo-6.25.
№3.	Hlanganisa imininingwane oyitholile ezibalweni ezimbili zokuqala kumaphoyinti # 1 naku- # 2.
№4.	Yandisa iminyaka ngeminyaka ngo-5.
№5.	Susa isibalo kusuka ephuzwini lesi-4 kunani eliholelekile kuphoyinti # 3.
№6.	Susa i-161 kunani lephoyinti # 5.
№7.	Isibalo esivela kunombolo yephuzu 6, siphindaphindwe ngokulingana kokusebenza komzimba:
Activity Umsebenzi ophansi ☞	1,2
Rate Isilinganiso somsebenzi isilinganiso ☞	1,38
Imithwalo emaphakathi ☞	1,46
Outs ukusebenzisa olunzulu ☞	1,55
Activities Imisebenzi yansuku zonke ☞	1,64
✓ Ukuzivocavoca umzimba kabili ngosuku ☞	1,73
Activity Ukuvivinya umzimba kuhlangene nomsebenzi womzimba ☞	1,9

Lokhu kuzoba inani lamakhalori alungele umzimba wakho.

Uma ufuna ukunciphisa isisindo esincane kakhulu, inketho elandelayo yokubala izokwenza.

Thatha isiqeshana sephepha, umshini wokubala bese uqopha isisindo ofuna ukusizuza. Bese wandisa isibalo sakho esifanele ngesilinganiso somsebenzi womzimba, owabona ngezansi:

• 27 - uma uhambisa kancane, futhi umsebenzi awuxhunyiwe nomsebenzi womzimba;
• 29 - kwesinye isikhathi bangena kwezemidlalo noma baya ejimini;
• 34 - vakashela njalo ijimu noma ichibi;
• 37 - ukuqeqeshwa kukhulu futhi nsuku zonke;
• 42 - uma uchitha amandla amaningi emsebenzini noma ekusebenzeni kuhlala ngaphezu kwamahora ama-4 ngosuku.

Mhlawumbe le nketho yiyona ephumelela kakhulu, ngoba ukwehlisa isisindo ngokushesha okunesisindo esiningi (ukukhuluphala ngokweqile) kuvame ukuba yimbangela yokwanda kwezitho zangaphakathi, isikhumba esixegayo nokwakhiwa kwamafolda.

Amakholori okunciphisa umzimba kwabesilisa

Ngokobulili obuqinile, kunezindlela ezihlukile zokubala, kanye nalezo engikhulume ngazo ngenhla. Kepha ku-algorithm yesinyathelo ngesinyathelo (bona isigaba esedlule), esikhundleni sokukhipha i-161, kufanele ungeze u-5. Konke okunye akukashintshi.

Uma ungafuni ukuzihlupha ngokubala, sebenzisa itafula elihlongozwayo.

Umsebenzi	Indlela Yokuphila	Isigaba sobudala, iminyaka	Okuqukethwe kwekhalori kwemenyu, kcal
Ukungabi nomsebenzi, ukuhlala phansi.	19-30	2400
	31-50	2200
	50+	2000
Umsebenzi olinganiselayo, ukuzivocavoca umzimba kukhona, ukuya ejimini izikhathi 1-2 ngesonto.	19-30	2600-2800
	31-50	2400-2600
	50+	2200-2400
Ezemidlalo ezisebenzayo, umsebenzi owandisiwe.	19-30	3000
	31-50	2800-3000
	50+	2400-2800

Amakholori angabalwa kusibali sokubala esiku-inthanethi noma uhlelo lokusebenza lweselula, lapho ufaka khona izinkomba zakho zesisindo, ubude, neminyaka. Uhlelo luzonikeza idatha ngendaba yemizuzwana.

Sinamathisela okubaluleke kakhulu kulokho esikudlayo, kepha esikuphuzayo nakho kunama-calories. Abesilisa bangabalandeli abakhulu bakabhiya nesoda enoshukela. Futhi uma owesifazane ethi "Cha" kuye, khona-ke indoda ngaphandle kokungabaza izophuza ikani likabhiya wakhe oyintandokazi noma i-cola ngaphambi kokulala.

Phakathi kweziphuzo ezinomsoco namajusi emvelo: omunye wabaholi kokuqukethwe kwekhalori utamatisi. Kulabo abathanda ijusi yezithelo, izazi zokudla zincoma ukuzixuba ngamanzi.

Ungakhohlwa ngekhofi netiye. Lezi akuzona iziphuzo ezinekhalori eliphezulu kakhulu, kepha ngaphezu kobisi, ushukela, okokufaka ukhilimu, nokusetshenziswa okujwayelekile, kungaba nomphumela ohlukile. Imvamisa ukuphuza itiye kuphenduka isidlo esigcwele, ngoba kunzima ukumelana nokungadli okungenani ikhukhi elilodwa, uswidi, idonathi. Ngakho-ke, uma uphuza ikhofi noma itiye, zama ukuzilinganisela esiphuzweni uqobo.

Ungalibala kanjani kahle inani lamakhalori ngosuku lwentsha eneminyaka engu-14-16

Ama-Gastroenterologists kanye nochwepheshe bezokudla abakuncomi ukubeka imingcele eqinile yokudla kwabasakhulayo ngesizathu esilula: umzimba wabo usakhula futhi ama-hormone awazinzile. Uma izinkinga zempilo zivela ngemuva kwesisindo esingeqile, ukubala ama-calories kungasithuthukisa ngaphandle kobuhlungu lesi simo.

Inqubo yomzimba okhulayo ayinzima, njengoba izazi zokudla zikwenzela thina. Ngokukhula okujwayelekile nomsebenzi owenele, amantombazane asakhula aneminyaka engu-14-16 kufanele angadli ama-calories angaphezu kwama-2500 ngosuku, nabafana - awekho ngaphezu kwama-calories angu-3000. Uma kunesisindo esiningi ngokudla okunjalo, ngemuva kokubonisana nodokotela, unganciphisa kancane kancane ama-calories:

• Amantombazane - 1800.
• Eyabafana - 2200.

Kuzoba yisixazululo esiphephile sokukugcina uphilile futhi uhlala kahle.

Cishe imenyu ephelele engafika kuma-calories ayi-1500 ngosuku kwabesifazane

Ukudla kwama-calories ayi-1500 kwenza kube lula ukuqeda amakhilogremu athe xaxa futhi unciphise isisindo, uma kuhlangene nomsebenzi womzimba. Ngezansi ngizokwethula imenyu eyisampula, yokunamathela lapho uzofinyelela khona inhloso yakho futhi ukwazi ukwehlisa isisindo.

Ukudla		Imenyu		Amakholori	Amanzi
Ukudla kwasekuseni	I-oatmeal emanzini, i-toast engu-1 nekhofi emnyama.	350	Phuza ingilazi yamanzi imizuzu engama-30 ngaphambi kokudla. Phuza ingilazi yamanzi ngemuva kwehora elilodwa.
Isidlo sasemini	Kuza ihora elilodwa nohhafu ngemuva kwesidlo sasekuseni sokuqala. Kumenyu: itiye ngaphandle koshukela namantongomane ambalwa. Ungadla ushizi wekotishi.	150	Ngemuva kwemizuzu engu-30 udlile, uphuze ingilazi eyodwa yamanzi, khona-ke ungangena kwezemidlalo (cishe isigamu sehora). Futhi uphuze enye ingilazi yamanzi isigamu sehora ngemuva kokuqeqeshwa.
Isidlo sakusihlwa	Ingxenye yephalishi nocezu lwenyama noma ufishi, oshisiwe noma obilisiwe. Ungangeza ngesaladi yemifino eyoliswe ngejusi likalamula namafutha omnqumo.	450	Ihora elilodwa ngemuva kwesidlo sasemini - ingilazi eyodwa yamanzi.
Isidlo sasemini	Isifundo sokuqala esinamafutha aphansi nocezu lwesinkwa esimnyama.	250	Ngemuva kwehora - 1 ingilazi yamanzi.
Isidlo sakusihlwa	Imifino ekhishwe kwimenyu.	200	Ngokwesiko - ingilazi yamanzi ngehora.
Isidlo sakusihlwa sesibili	Ingilazi ye-kefir ephansi.	100	Ihora ngaphambi kokulala - 1 ingilazi yamanzi.

Amathiphu alandelayo azosiza ekugcineni ukudla:

1. Musa ukweqa isidlo sasekuseni. Lokhu kungukhiye wamandla osuku lonke. Isidlo sokuqala singaba nokudla okunomsoco: amaqanda, ushizi, izithelo ezomisiwe namantongomane, ubisi, inyama.
2. Isidlo sasemini kufanele futhi sibe sesikhathini: inyama noma inhlanzi kuhlanganiswe nemifino nokusanhlamvu kuzonikeza ukukhanya nokusutha kuze kube sekudleni okulandelayo.
3. Isidlo sokugcina amahora amane ngaphambi kokulala.
4. Ukudla okulula phakathi kokudla kuvunyelwe. Lokhu kugwema ukudla ngokweqile. Itiye, uju zilungele ukudla okulula.
5. Udinga ukuphuza cishe amalitha amabili amanzi ngosuku.
6. Ungadli ukudla okusheshayo; thatha ukudla kwakho endleleni noma emsebenzini. Ukudla okunempilo kakhulu yilokho okulungiselelwe ekhaya.
7. Ungadli ngokweqile.

Izincomo zevidiyo

Cishe imenyu ephelele engafika kuma-calories ayi-2000 ngosuku kwabesilisa

Ungathola amathani amamenyu ahlukile we-2,000 wekhalori ezincwadini zokudla noma kumawebhusayithi, futhi ngiphakamisa ezimbalwa zazo.

Imenyu # 1.

1. Ukudla kwasekuseni: ingilazi yobisi olufudumele nge-spoonful of honey kanye ne-bun.
2. Isidlo sasemini: itiye, izingcezu ezimbalwa zesinkwa esimnyama esinebhotela namakhambi.
3. Isidlo sasemini: isobho semifino, ucezu lwenyama ebilisiwe yokudla, amazambane ambalwa, isaladi lezithelo, okunongwe ngejamu likalamula noshukela ongeziwe.
4. Isidlo sasemini: ujusi wetamatisi noma utamatisi ambalwa ne-crouton.
5. Dinner: izingcezu ezimbalwa zesinkwa esimnyama esinebhotela namakhambi.

Imenyu # 2.

1. Ukudla kwasekuseni: itiye elinesinkwa esimnyama.
2. Isidlo sasemini: ingilazi ye-kefir nocezu lwesinkwa esimnyama.
3. Isidlo sasemini: umhluzi, ucezu lwenhlanzi ebilisiwe, amazambane athile anamakhambi, isaladi yemifino eluhlaza.
4. Dinner: ingilazi yobisi nocezu lwesinkwa esimnyama noju.

Amathiphu Wevidiyo

Okushiwo izazi zokudla okunomsoco ngokubala ikhalori

Ngokusho kwezazi zokudla okunempilo, noma yikuphi ukuvinjelwa kokudla nokudla kufanele kuhambisane nendlela yokuphila kanye nempilo. Ukwenqaba okubukhali ekudleni kwangaphambilini kuholela ekucindezelekeni okuphawulekayo komzimba, kungaba yindlela yokwenza izifo ezahlukahlukene. Uma uthatha isinqumo sokudla amakhalori, finyelela umgomo wakho kancane kancane.

ISIBONELO! Uhlelo lokungasebenzisi ama-calories angaphezu kwama-1800 ngosuku. Namuhla ukudla kunokuqukethwe kwekhalori kwamayunithi angama-3000 anendlela yokuphila yokuhlala phansi. Ngakho-ke, esigabeni sokuqala, sinciphise ngama-calories angu-300-400. Emasontweni ambalwa, ungangenisa imikhawulo esevele ikhona ku-600-800. Kungakapheli izinyanga eziyi-1.5-2, ukudla kuzofinyelela okuqukethwe kwekhalori oyifunayo. Imiphumela yemizamo nayo ngeke igcine inganakiwe.

Izazi zokudla okunomsoco zeluleka ngokuletha imingcele ebalulekile ekudleni kwentsha, ngoba imizimba yayo isakhula. Noma yikuphi ukudla kwezingane nentsha kufanelekile kuphela uma isimo sempilo sikudinga.

Izazi zokudla okunomsoco ziphinde zisekele ukusatshalaliswa okuhle kwekhalori nobuningi besidlo.

1. Kunezikhathi ezingama-5-6 ngosuku. Ngasikhathi sinye, zintathu izona eziyinhloko, kanti ezinye ezimbalwa zingukudla okulula.
2. Isikhathi esiphakathi kokudla kufanele okungenani sibe ngamahora ama-2.
3. Uma uhlelo luqinile futhi lumatasa, unganquma amahora akho wokudla.
4. Ukudla okunekhalori ephezulu kakhulu (okunomsoco) kunconywa ukuthi kudliwe ekuseni. Imenyu yakusihlwa kufanele ibe lula ngangokunokwenzeka.

Isakhiwo sevidiyo

Amathiphu awusizo nolwazi oluhehayo

Uma usesimweni semiphumela yangempela, cabanga ngala macebiso alandelayo.

• Abaningi beqisa izinga lemithwalo yabo nokusebenza komzimba, ngakho-ke, ngenxa yezibalo zekhalori ngazinye, abatholi idatha efanele ngokuphelele. Kungcono ukubukela phansi kunokuqhathanisa izibalo ngokuya ngefomula.
• Khumbula ukukala izingxenye zakho. Ekuqaleni, kunzima ukuhlola ngokubonakalayo inani. Ukwazi isisindo sesitsha kuzokusiza ukulandelela ngokunembile amakhalori owadlayo. Ngaphandle kwalokho, indlela ayisebenzi.
• Phatha ukubalwa kwekhalori ngakho konke ukucophelela. Njalo engeza ngisho nalawo makhalori atholakala kososo, amajusi, ikhofi. Ukubala okunzima kuphela okuzoholela kumphumela oyifunayo.

Izazi zokudla okunempilo zigxila kwikhwalithi yokudla. Ukudla okuphekwayo kufanele kube okusha. Ukudla kulinganisiwe: inhlanganisela efanele yamafutha, amaprotheni nama-carbohydrate. Ngaphandle kwalokho, esikhundleni sokulahlekelwa isisindo, uzothola izinkinga zempilo.

Khumbula ukuthi ukudla okunempilo kufaka izithelo nemifino yonyaka, imifino eminingi, nokudla okune-fiber-fortified. Kusukela kwimikhiqizo yenyama, gxila ngokukhethekile ezinhlotsheni zokudla - inyama yenkomo, inyama kanogwaja, i-turkey. Kusukela ezinhlanzini, ukudla kwasolwandle okune-OMEGA-3 ne-OMEGA-6 acid kufanelekile.

Ungenza imenyu yesonto ngaphambi kwesikhathi. Kuzokwenza kube lula ukukala ukudla ngakunye noma ukudla ngama-calories. Lokhu kuzokwenza kube lula ukunamathela ekudleni okusha futhi ugweme ukuzimela.

Bukela ividiyo: Gary Taubes - The Quality of Calories: Competing paradigms of obesity pathogenesis (May 2024).