Ekugqibeleni wanquma ukulahla ubunzima obukhulu. Into yokuqala okufuneka uqalise ngayo kukutya, kuba ukuba ungabandakanyi okanye ukhawuleze ukusetyenziswa kwemveliso ethile, unako ukunciphisa umzimba. Umbuzo oyintloko kukuba bangaphi iikhalori ezifunekayo ngemini ukuze banciphise ubunzima kunye nendlela yokukhetha kwiluhlu olukhulu oludinga ukutya?
Zingaphi iikhalori ezifunekayo ngosuku?
Akukho ndlela ephakanyiswe ngabaxhasi bezondlo. Into ephambili kuyo nayiphi na ukutya kunye nokulahlekelwa isisindo, kwaye ugcine umphumo uphumelele. Ukuze ulahlekelwe isisindo, kufuneka udle ngokufanelekileyo, kwaye ngenxa yale nto kufuneka ukwazi ukuba kufuneka uchithe iikhalori. Sisebenzisa iitafile zekhalori kwaye sifumane inani leekhalori ezidliwe. Kwinkoliso yabantu abaninzi kakhulu, amanani avela kwi-2 ukuya kwi-4 000 kcal ngosuku xa bebala i-ration day.
Ukunciphisa ubunzima, usuku lufunekayo ukusuka kwi-1000 ukuya kuma-1400 khalori, kwaye ngakumbi umlinganiselo uya kuhluka kwi-figure, ezibi kakhulu ziya kuba ngumphumo xa ukutya kuphawulwa, kwaye ukuba yonke imihla "uyidla" i-1800-2000 kilocalories, awukwazi ukulahlekelwa isisindo. Ukuze ubale ukuba zingaphi iikhalori ezifunekayo ukwenzela ukunciphisa ubunzima, ngoko kwifom engezantsi unako ukuchonga amandla asetyenzisiweyo ngosuku kunye nokufumanisa ukuba kuninzi kangakanani ukulahlekelwa ubunzima obukhulu. Iindleko zamandla ziquka amandla adla ngexesha lomsebenzi nokuzilibazisa, kunye namandla asetshenziselwa ukugaya ukutya.
Ubungakanani bamandla ofunekayo ukuze ulondoloze umsebenzi obalulekileyo womzimba ekuphumleni, xa usegumbini elinokushisa okuqhelekileyo kwaye ulala ekuseni ngesisu esingenalutho ebhedini. Kubafazi, lo mandla u-0.91 kcal / 1kg / h.
Umzekelo, ufuna ukulahlekelwa isisindo ukuze ubunzima bakho bufike kuma-63 kg. Utshintshiselwano oluphambili ngu-0.9 kcal x 63 kg x 24 h = 1361 kcal. Kwinkqubo yomsebenzi, amandla agqithiselwa ukujonga iindleko zamandla xa usebenza eofisini kufuneka ube ngu-26% wezonxibelelwano ezisisiseko. Ukuba ukutshintshiselwa okuphambili ngu-1361 kcal, ngoko ke ngomsebenzi ohlala phantsi, kufuneka u-365 kcal. Ngomhla wokusebenza kweeyure ezisibhozo kumthwalo ophantsi ngokomzimba (abacwangcisi, i-accountants, abashicileli), ukuhlawula iindleko zamandla ozifunayo malunga ne-1000 kcal.
Iindleko ngexesha lonke ziquka - imidlalo, ukusebenza ekhaya, ukuzonwabisa.
Indoda enesisindo esingama-60 kg idla amandla
Iintlobo zomsebenzi kcal / h
- Ukulala 50
- Ukuhamba ngo-190
- Umsebenzi wasekhaya 120-240
- (ukucoca, ukuhlamba izitya, ukutshiza)
- Ukufunda incwadi ngezwi elikhulu 90
- Ukuphumla ukulala 65
- Ukuhamba ngesikebhe kwisikebhe 150-360
- Ukuqhuba 360
- Ukuhamba ngokukhawuleza 300
- I-Skiing 240
- Ukukhwela kwi-rink 180-600
- Ukubhukuda emlambo 180-400
Umzimba wethu udla amandla okutya kunye nokutya ukutya. Iiprotheni zithathwa ngumzimba ngokugqithiseleyo, ukuchitha ii-carbohydrates kunye namafutha, kufuneka uchithe amaxesha angaphantsi kwamandla angama-10 kunokuba ufuna ukuchitha ukutya ukutya kwiprotheni. Ubungakanani bokugaya ukutya kunye nokutya okuxubekileyo ngu-6.5% wezinga lokumisa umzimba, kumzekelo wethu, ii-kilocalories ezingama-88 ngosuku. Ngoku siyazi ukuba ziphi iikhalori esizidingayo ukuze silahle umzimba xa ufuna ukuba ubunzima bakho bungama-63 kg, nangona ngoku ubukhulu bomzimba wakho buyi-75 kg. Umzekelo, unomsebenzi weeyure ezisibhozo zokuhlala, kwaye uchitha iiyure ezili-16 zokuphumla usichitha:
- Kwimizuzu engama-3 yokulala ubuxoki = 65kcal * 3 = 195 kcal,
- Kwiphupha unayo iiyure eziyi-8 = 50 kcal x 8 = 400 kcal,
- Ukuhamba ngokukhawuleza kuthatha iiyure ezingama-2 - 190 kcal * 2 = 380 kcal,
- Ukusebenza malunga nendlu kuthatha iiyure ezintathu = 120 kcal * 3 = 360 kcal,
- Iyonke isetyenzisiweyo = 1335 kcal.
Ngaloo ndlela, ikhalori yemihla ngemihla iya kuba:
1361 kcal (utshintshiselwano oluphambili, ukuba ufuna ukunciphisa ubunzima kwisisindo esithile) +365 kcal (xa usebenza etafileni eofisini) +1335 kcal (ukuphumla kweeyure ezili-16) + 88 kcal (esetyenziswe ngokutya) = 3149 kcal.
Ngako oko kucacile ukuba umntu kufuneka adle iikhalori ngosuku, okuyi-3149 khalori, kwaye ukuba uyayidla le mali ye-kilocalories, enesisindo esiqhelekileyo sama-khilogram ezingama-63, siya kuhlala sizinzile, kodwa ekubeni ufuna ukunciphisa umzimba, kufuneka unciphise ukutya kokutya.