Izibalo ezilula: Indlela yokubala iekhalori zokunciphisa umzimba

Ukususela kumxholo wekhalori wokutya kunye nendlela yokuphila, kungekhona nje ukubonakala kwakho, kodwa nempilo yakho incike. Ngaba ufuna ukwazi indlela yokufezekisa umzekelo onobuhle kunye nenzuzo kumzimba? Siya kukufundisa indlela yokubala iikhalori zokulahlekelwa kwesisindo kwaye wenze isicwangciso sokutya iveki kwiiyure ezimbalwa nje. Thatha ipeni, iqela, i-calculator kwaye uhambe! Ukunciphisa umzimba ngokuchanekileyo!

Yiyiphi imetabolism kwaye yintoni indima yayo ekulahlekelweni kwesisindo?

I-Metabolism (i-metabolism) iyinani leekhalori ngosuku umzimba odlayo ukugcina iinkqubo zomzimba. Leyo yimibolo yeekhalori ozifunayo ngentliziyo epheleleyo, Ubumnqamlezo, isibindi kunye nentlalo-ntle. Ngokuqhelekileyo, eli nani li-1200-1300 khalori ngosuku.

Ubuninzi beekhalori kunye ne-carbohydrate bubangela ukukhuluphala, iiprotheni - kwisistim sobunzima besisu. Ukuntuleka kweekhalori kuboniswa ngobuthakathaka, utywala, ukungasebenzi kwemigca yokutya, ukunciphisa umzimba. Ukutya okunamandla kunye nokusetyenziswa kwe-1200 kcal ngosuku, oluhlala ixesha elingaphezulu kweveki, kubangele umonakalo omkhulu wempilo kunye negalelo ekuzuzeni umzimba emva kokushiya ukutya.

Indlela Yokubala Iikhalori Ukunciphisa Ubunzima

Kukho iifomula ezimbini zokubala imetabolism: UHarris-Benedict noMuffin-Georgi.

Ngokutsho komgaqo weHarris-Benedict:

OOV = 655.1 + (9.6 * ubukhulu, kg) + (1.85 * ubude, cm) - 4.68 * (ubudala)

Umzekelo: intombazana inesisindo esingama-50 kg, ubude be-165 cm, iminyaka engama-21. Ngokutsho kwe-XB: 655.1 + 9.6 * 50 + 1.85 * 165 - 4.68 * 21 = 1342 kcal / ngosuku

Ngohlobo lwe-Muffin-Georgi:

OOV = 9.99 * ubunzima, kg + 6.25 * ubude, cm - 4.92 * ubudala - 161

Umzekelo: intombazana inesisindo esingama-50 kg, ubude be-165 cm, iminyaka engama-21. Ngokutsho kwe-M-D: 9.99 * 50 + 6.25 * 165 - 4.92 * 21 - 161 = 1266 kcal / ngosuku.

Ukuchaneka, sithatha intetho yegolide yeziphumo (1300 kcal) kwaye sande ngokusebenza komlingani:

• ngenxa yokungasebenzi (ukutya ama-donuts phambi kweTV ngaphandle kokudlala imidlalo) - 1,2
• ngenxa ye-low-active (ukuhlawula ukusetyenziswa kwemini + imizuzu eyi-15) - 1.3
• kwimidlalo yeminki (ukuqeqesha ama-3-5 amaveki ngeveki) - 1.5
• kumdlalo wezemidlalo (ulayishe rhoqo ngamaxesha ama-2) - 1,8-1,9

Umzekelo: intombazana yethu ivila, iyalithwala kuphela, ngoko sithatha into ebalulekileyo ye-1.3. Ukusetyenziswa kwamandla emini: 1300 * 1.3 = 1690 kcal.

Indlela yokubala iekhalori zokunciphisa umzimba? Kulula: thabatha u-10-15% wamandla okusetyenziswa kwansuku zonke kwaye usekelwe kulo mzekeliso, yenza ukutya ukutya kweveki. Emva kweveki, yima kwinqanaba kwaye wenze ukutya okutsha kwiveki ezayo, ngokuqwalasela ingqalelo kwi-10% ye-calories entsha yokhuseleko lomzimba.

Kubalulekile! Musa ukuya ngaphantsi kwama-1200 khalori ngosuku. Ngezemidlalo ezinzulu, ukunciphisa ukutya kwansuku zonke ukulahleka kwesisindo ngo-100-150 kcal kuphela.

Indlela yokwenza ukutya kunye nekhalori yokubala

Ukutya okunokulinganisela kolwazi malunga neekhalori zansuku alanele. Isondlo esifanelekileyo sokulahleka kwesisindo sisekelwe kwisilinganiselo esifanelekileyo seeprotheni, amafutha kunye ne-carbohydrate. Makhe sifunde ukubala iikhalori ukuze sinciphise umzimba kunye neenzuzo zezempilo.

• Iprotheni:
• zokuphila ezidlulayo 1 g nge-1 kg yesisindo;
• kwimisebenzi ephantsi 1.5 g nge-1 kg yesisindo;
• ukuqeqesha ama-3-5 amaveki ngeveki kunye nesisindo esisetyenzisiweyo esingu-1.8-2.5 g nge-1 kg yesisindo.
• Amafutha: 1 g nge-1 kg yesisindo;
• I-carbohydrates: 5 g nge-1 kg yesisindo somzimba.

Ku-1 gram iqukethe i-kcal:

• protein-4 kcal;
• amafutha - 9 kcal;
• i-carbohydrates - 4 kcal.

Umzekelo:

Siyicinga ngokutya kwansuku zonke kweeprotheni, amafutha kunye nee-carbohydrate kwintombazana engaphantsi kwimizuzu engama-50:

• B (1.5 * 50 * 4) = 300 kcal;
• † (1 * 50 * 9) = 450 kcal;
• Y (5 * 50 * 4) = 1000 kcal.

Iyonke: 1750 kcal ngosuku malunga nokuzinza nokuzinza.

Kodwa i-50 kg intombazana ayilungiseleli, ngoko siya kususa i-carbohydrates namafutha:

• B (1.5 * 50 * 4) = 300 kcal;
• † (0,8 * 50 * 9) = 360 kcal;
• Y (4 * 50 * 4) = 800 kcal.

Iyonke: 1460 kcal ukunciphisa ngokunyaniseka ubunzima, kodwa ukuba ungayi kulahlekelwa ubunzima bomzimba.

Kubalulekile! Xa uqwalasela iikhalori zokutya, ungalibali malunga nomlinganiselo wemihla ngemihla ngaphakathi kwesiqhelo:

• amaprotheni - 15-20%
• amafutha - 20-30%
• i-carbohydrate - 55-65%

Ukunciphisa umzimba, ukunciphisa i-carbohydrates kunye namafutha, shiya iiprotheni ngemali efanayo okanye uongeze u-5-10%. Ukuba ufuna ukuzalisa, ngokuchaseneyo, ukwandisa iprotheni ibe ngama-40-50%, ibhalansi yeekhalori. Akunakwenzeka ukukrazula amafutha kunye ne-carbohydrates ngokweqhosha, ingozi yokuphula umgudu wokutya kunye nokufumana isiqhelo sezifo.

Ngokutya ukutya kwamaprotheni ekunondleni, kumancinci, funda apha .

Indlela yokubala iekhalori zokunciphisa umzimba: Itafile yekhalori yokutya + imenyu yosuku

Ngoku uqonda indlela yokunciphisa umzimba, ukubala iikhalori, kodwa mhlawumbi umbuzo: indlela yokusebenzisa lolu lwazi ngokuzenzekelayo kwaye ubale iikhalori zokulahleka kwesisindo ngetafile yeekhalori yemveliso. "

Kukho iindlela ezimbini:

1. Siqwalasela umxholo wekhalori yemveliso nganye kwiqrijini kunye nakwii-shelves zesitolo. Kuyinto ende kwaye inomdla, kwaye ihlala ilahleka.
2. Ukuze uqhelane nemveliso yesondlo esifanelekileyo , bhala imenyu esondeleyo yokutya okunempilo kwaye ubale ikhalori yokutya okulungiselelwe.

Imenyu yosuku

Khetha indlela yesi-2 uze udwebe ukutya.

1. Isidlo sakusasa: i-oatmeal ubisi kunye nobusi kunye nowabila + itiye eluhlaza;
2. I-Snack: i-apula enomnandi neyomuncu + i-kefir 1% 250 ml;
3. Ukutya: i-phulle ye-buckwheat kunye nemifuno etyongweyo + inkukhu yenkomo ngenqwelwana ngaphandle kweekhumba + isonka sesonka;
4. I-Snack: i-pancakes fritters / i-cookies yokufaneleka kunye ne-tea ehlaza-2 ii-pcs;
5. Ukutya isidlo: iintsimbi zeentlanzi ezityebileyo + zityhila imifuno.

Iingxenye zibalwa ngama-100-200 amagremu.

Umxholo wekhalori ngosuku:

• isidlo sasekuseni: 400 kcal;
• I-snack: 170 kcal;
• sasemini: 600 kcal
• I-snack: 110 kcal;
• isidlo: 270 kcal.

Iyonke: 1550 kcal / ngosuku.

Kubuqhetseba bokubala kwekhalori

Ukufunda indlela yokwenza imenyu ayinzima nhlobo. Iintsuku ezimbalwa, kwaye amehlo akho aya kuhlola ukutya okungekho ukutya kunye nokuhlwaya, kodwa njengeluncedo kunye nekhalori ephezulu. Kwiveki kamva, kwingqondo yakho, kuya kuba nomsebenzi okhethekileyo wokubala iikhalori ngaphandle kokubala. Kwaye ngoku malunga nobuqhetseba:

• Iimveliso ezinobuncwane kunye nosanhlamvu zilinganiswa kwifom eyomileyo;
• umxholo wekhalenda we-pasta kufuneka ithathelwe ingqalelo kwi-100 g yemveliso eyomileyo, kwaye uthathe u-40-50% womveliso ogqityiweyo. Ekubeni ukuhlukeka kwinqanaba elomileyo "nelomileyo" kunye ne "wet" lihluke kwi-2;
• xa kucinywa kunye nokupheka, imifuno / inyama ayilahlekelwa ngumxholo wekhalori;
• itiye, amanzi kunye nekhofi akuzona i-caloric. Ukuba ungeze ubisi, u-honey, ushukela, qwalasela kuphela le mveliso;
• Ukutya okuthosiweyo kufaka i-20% yeekhalori ngenxa yeoli;
• Ukutya kweemveliso ezininzi, ubale umxholo wekhalori wezithako zomntu ngamnye. Emva koko abale inani leekhalori ngokukhonza kwaye ukhumbule, kodwa bhetele ubhale phantsi.