Indlela kilojoules ukuze ndibone ukuba unciphise umzimba? Siqwalasela calories kunye nobunzima ukulahlekelwa. Cinga calorie: itheyibhile

Kwiminyaka yakutshanje ingxaki ukutyeba yondele kakhulu. Abantu abaninzi baxhalabile ekulweni ukutyeba. Zonke iintlobo zokutya, iti, amacwecwe - konke oku kusetyenziswa njengendlela bafikelele ukuvumelana bangaphambili. Kodwa kukho nenye inkqubo ezinokukhokelela kwimpumelelo. Ayikho into ekhethekileyo ukuba nca nayo, musa ukuba - cinga nje calories kunye nobunzima ukulahlekelwa.

inkqubo Iimpawu

Ukuze ufunde ukuze ubale njani calories ukwehlisa umzimba, oko kudala kwaziwa. Le ndlela kokusungulwa ekuqaleni kwenkulungwane lokugqibela. Enye into kukuba phambi isidingo esinjalo ngokucinezela kuba kwavela. Namhlanje, amaxesha atshintshile. Abaninzi kuthi nangoku kwamathandabuzo impumelelo yale ndlela kwaye ubuze umbuzo elivuthayo, ngaba kunokwenzeka ukuba unciphise umzimba ngokubala calories. Zokudla wonke umhlaba ukuze impendulo yakhe affirmative. Ngaphezu koko, bakholelwa ukuba le yeyona ndlela iphumelelayo ukunceda ukunciphisa ixabiso namandla yokudla ngemihla. Ukuba awuqinisekanga ukuba kilojoules, buza ugqirha wakho kuyimfuneko. Mhlawumbi amazwi akhe aya ubone.

Siqwalasela calories kunye ubunzima yokulahlekelwa: zonke iingenelo zenkqubo

Imfundiso calculation yexabiso lwamandla ukutya - yinto enjani yokudla (masenze bayibiza "siqwalasele kilojoules"), ekufuneka ilandelwe akukho nexesha elinye, ibe ngalo lonke ixesha lobomi. Kuye izinto zayo, uya kukwazi ukuphonononga, kamsinya nje sinamathele imithetho yayo engundoqo.

1. Ukusebenza kwenkqubo ukuba slim, uyaqaphela inyanga.
2. Ukuba uthanda kwizidlo "Siza ingqalelo calories" menu kunokuba kakhulu ezahlukahlukeneyo. Apha zivumelekile ngokupheleleyo zonke izitya. Enye into kukuba uyakwazi uzitye ambalwa.
3. Weight angasuswa ngokwemvelo. Akuyi akadinwa iimveliso emnandi kwaye esempilweni. Awunayo naziphi na iingxaki ekugayeni.
4. Isiphumo kuko ngokusebenzisa inkqubo enjalo iya kwenzelwa ixesha elide, ukuba unaphakade. Eyona nto kukuba ngokuhamba kwexesha uya ukuqonda ukuba ukubala indlela calories ekutyeni. Oku kuya kuthi kule lo mkhwa. Wena ngaphandle ukunyanzela iya kuba kuphela kwendlela ukuba adle - ukubala calories. Yaye ngenxa yoko, kumzimba akayi kubavumela ukusuka kukuzingxala ubunzima iya kuba ngekhomyutha.

Bobubi ukwehla kobunzima usebenzisa le ndlela

Zonke bendlela yokudla 'ingqalelo calories kunye nokulahlekelwa ubunzima "kuphela luluvo. Uyakwazi woyikise factor 2:

• Ukuntsonkotha ukubala.
• wayenxanelwe liwugqithe yangosuku.

A yesibini ecacileyo. Maxa wambi oku kusenzeka wonke umntu wakha dieted. Kuza kusebenza iindlela ngokwasengqondweni ezinokukunceda ukuba, umzekelo, ukuba akuxhome efrijini picture movie neyi inkwenkwezi leyo ongathanda ukuba njengaye. Okanye umfanekiso apho Umhle, slim, amehlo awayeno- kwabantu bonke. Ngaba kwakhona ukuba awufuni ukuba ngolu hlobo? Ngaphandle kobunzima, njengoko siyazi, akukho nto yenzekayo. Ngoko kuyimfuneko ukuba baqokelele amandla lakho ngenqindi. Kamva, emva kweenyanga ezimbalwa kamva, singumnikelo abacingayo baya kuba ngumkhwa. Kwaye ngokuzenzekelayo uza kuyilungisa ngaphandle ndicinga ukuba ubale kanjani calories ukuncipha.

Inkuthazo olungileyo ube neempahla ezinamagama isibini ngobukhulu ezincinane. Umnqweno ukungena ezi zinto zincinane ezimangalisayo ngokukhawuleza kangangoko kunokwenzeka ngamaxesha imisebenzi ebalulekileyo, yaye musa kumka injongo - cinga nje calories kunye nobunzima ukulahlekelwa. Yaye kungekudala, iphupha uba ngokoqobo.

Ke ubunzima yokubala calories, ngoko babevakalelwa kwiiveki zokuqala. Emva koko uya sele uyazi ngentloko ixabiso namandla imveliso.

bit izibalo

Ngoko ke, siye sagqiba ukuba ukususela ngoku cinga calories. Iimveliso Uluhlu ngenani labo eneji ziya kukunceda malunga noku. Kodwa ngaphambi kokuba kuye, kuyimfuneko ukwazi iimfuno zemihla ngemihla omzimba womntu kulo calories. Jonga izinto abazithethayo malunga zokudla ngayo.

sex female

• Kuba abantu abatsha (iminyaka 14-17) kwanele imini 2760 kcal nganye.
• Umfazi okhulelweyo abaselula - 3200 kcal.
• Uncancisa umntwana - 3500 kcal.
• Abafundi - 2800 kcal.

Abasebenzi abenza umsebenzi engqondweni kwaye phambili ukuphila umzimba

• Women (iminyaka 18-40) - ukususela 2400 ukuya 2600 kcal.
• Women (iminyaka 40-60) - ukususela 2200 ukuya 2400 kcal.

Abasebenzi Service (umthengisi, ngunoposi, njalo njalo).

• Women (iminyaka 18-40) - ukususela 2500 ukuya 2750 kcal.
• Women (iminyaka 40-60) - ukususela 2350 ukuya 2550 kcal.

Abasebenzi abenza yezandla enzima

• Women (iminyaka 18-40) - ukususela 2700 ukuya 2900 kcal.
• Women (iminyaka 40-60) - ukususela 2500 ukuya 2700 kcal.

Abantu yobudala yomhlala-phantsi

• Women (iminyaka 60-70) - ukususela 2100 ukuya 2200 kcal.
• Abasetyhini abadala ngaphezu kweminyaka engama-70 - 2000 kcal.

Ezi data ibizwa ngokuba ngokwenzululwazi calories kangangoko kwipaseji. Kufuneka nje ukuba bakhangele ukuba uthanda kwizidlo "Sithi calories." isikhawulezisi Table kuvumelekile ukuba inani labo yonke imihla. Ukuba amandla ixabiso zonke izidlo zifakiwe kwi menu yakho yemihla ngemihla, ngakumbi ke nditye. Kulo mzekelo, akumangalisi emacaleni apho kwakukho ezityebileyo kwemfuneko yaye kutheni ungakwazi ukungena ijini kunyaka ophelileyo cute.

Wazi njani calories zakho baseline ngokwabo?

zokudla ulwazi, Kakade ke, uncedo kubalulekile, kodwa musa umgxothe kunye neempawu ngamnye zomntu ngamnye. Xa sidibanisa indlela amavila kuxhomekeke kwizinto ezininzi. Le ubude kunye nobunzima, ingakumbi ukutya, indlela yokuphila, umthambo. Ngapha koko, ezi mpawu bengabantu. Kukho indlela eyodwa endincedayo ubone imfuneko wakho kwinani ngemihla imveliso kunye nexabiso lazo amandla.

Yinto elula:

• Kuba namankazana, kubonakala ngathi oku: 650 + 9,6 x (w) + 1,8 x (ubude) - x 4,7 (iminyaka).
• Kuba abantu ezahlukeneyo kancinane: 60 + 13.7 x (w) + 5 x (ubude) - 6,8 x (iminyaka).

Idatha ifunyenwe iphindaphindwe ngenye inkalo. Kuxhomekeke kwezinye iimpawu ngabanye. Phinda-phinda ngo:

1. 1.3, ukuba uphile ukuphila umzimba.
2. 1.4 Ukuba usebenzisa iiyure ezi-4 ngeveki.
3. 1.5 ukuba mdlalo anikela ziiyure ezi-6 ngeveki, a lot of ezihambayo.
4. 1.7, ukuba mdlalo kuwe - best friend kwiiyure-12 ngeveki.

Idatha efunyenweyo kwaye iya kuba baseline yakho. Ukuba ufuna ukuba mkhulu, ukunyusa inani kwi-20%. Oyifunayo, icala, ukunciphisa umzimba, ukunciphisa inani waba-20%.

Indlela ukuba kusetyenziswa ukubala calories

Akukho okhanyelayo ukuba indlela yokuqala enjalo ukulungiselela isidlo sakusasa, sasemini isidlo ukuthanda owakuzalayo. Kuyaqondakala yaye kuvakala engaqhelekanga. Kodwa ekugqibeleni kokuba ingasetyenziswa kuyo. Ngapha koko, silungiselela ikhaya phantse izitya efanayo ukuba utshintshe ethile rhoqo. Nketho are iiholide. Kodwa kukho ezininzi recipes ephantsi-osidingayo ukuze ngezihlandlo ezikhethekileyo. A ixabiso elincinane amandla akuthethi ukuba zimnandi. Nayiphi simnandi kakhulu! Kwaye niyabona yona ngokwakho.

Ngoko ke, namhlanje sibheka calories. itheyibhile Table, kodwa inkoliso yomsebenzi kuya kufuneka ngokwakho.

1. 
   Iingcali ukucebisa ukuqala idayari ukutya ukulungiselela le njongo. nombona khona apho kuya kufuneka ukuba ubhale phantsi yonke into udle emini. Qiniseka ukuba ziquka ubunzima ukutya ziigrems inani calories eziqulathwe kuzo. Umzekelo, ukuba ilofu zakhutshwa wayemthanda ngoko nina, 100 g imveliso iqulethe 264 kilojoules, uze wena udle sakusasa 200 grams, ngoko ke kuya kufuneka ukuba ubhale - 528 kcal.
2. Yenza utshintsho blog akufuneki ukuba yonke imihla, emva kwesidlo. Nokuba Ukuba ke niyagrenyana, malungaphezi yesiqhelo okanye banana, qiniseka ukuba ukubhala phantsi osidingayo kunye nobunzima. Kuyimfuneko ukuba balungise isidlo. Ukuba sele ukusela ukutya kakhulu eliphezulu osidingayo emva kwemini, isidlo kufuneka kwenziwe kube lula. Bala ukuba zingaphi calories onazo egciniwe, uze uzame ukugcina phakathi kweli nani.

Ukuba skeptical ngale ndlela yaye bakholelwa ukuba ukutya okulungileyo, zokudla ucebisa uvavanyo olulula. Bhala phantsi yonke into Udlile umhla, uze ubale ukuba ixabiso namandla nokusetyenziswa kweemveliso. Zininzi izinto ezinomdla ngokwabo ukufunda. Kwakhona ubona oko kutya lupheliswe ukusuka ukutya ngaphandle ucalucalulo.

A imithetho embalwa luncedo

Senze isigqibo - cinga calories kunye nobunzima ukulahlekelwa. Table eyona umncedisi wethu kule meko. Kodwa kufuneka singalahlekani le ngongoma zilandelayo ukukunceda uqonde ukuba ubale kanjani calories ukuncipha.

1. tea osidingayo namanzi ithathwa ukuba uziro. Kodwa ukuba kungekho naziphi na izinto emazongezwe. Umzekelo, babale kuphela kilojoules neswekile, ubisi, jam nayo yonke enisa tea yakho.
2. Ukuba ukupheka ukutya enzima, ixabiso layo amandla wamcacisela inani ixabiso lukagesi onke amacandelo. Ngako oko, icandelo ngalinye kuya kufuneka ukuba ukubala.
3. Xa ngembiza cinga nje ixabiso caloric ukutya okwenziwe, kodwa oyile (ngokuba kaJohn echithe malunga-20%).

interchangeability yemveliso

Ukudla ngokusekelwe ukubala osidingayo ulungile kuba akanyanzeli ukuba bayeke ukudla kwakho okuthandayo nokudla ukudla lusekiwe. Ukuba ufuna ukutya chocolate, kutheni ungabi nto? nje yonke iithayile ngokupheleleyo, yaye intwana encinane. Musa ukulibala pre-ukubala wokudla ngayo kuyo. Oku kufuneka kwenziwe kuphela okokuqala kwaye ubhale isiphumo. Kwixa elizayo ke uSara uya kuyazi ixabiso amandla izigcawu chocolate.

Kodwa ke into engcono ekuphekeni basasebenzisa siseko interchangeability kweemveliso. Umzekelo:

• Wena ukufumana izinyo elithozamisayo. Ngaphandle ephatha uzive nochuku - kwaye kusoloko ungatyhilekanga. Kukho indlela yokuphuma. Faka iziqhamo candy candy okanye ezithsayo. Njengoko kungekho nenqatha, kodwa anencasa okumnandi.
• Kunokuba ice cream okanye cream edliwayo kunye cream akatswe okanye itshizi mousse.
• Uthando burger? Akukho ngxaki, abalungiselele isibini. Okumnandi, nokondla, kwaye okona kubalulekileyo - luncedo.
• Qhaphela xa ikofu. Ngokungafaniyo tea of ikofu - ke kukutya. Ngokufanelekileyo isiselo eliphezulu-osidingayo. Ukongeza, kudala zifunxwe ngumzimba. Ukuba ufuna ukwehlisa umzimba, kungcono uye chicory.
• Soda kwakhona iqulethe eninzi calories. Buyisela ngamanzi ezimbiwa, kwaye ukuba ufuna emnandi, ukunika imiyalelo incindi yendalo.
• Kulungile ukuba bathenge iimveliso yokubhaka kunye bran longeziwe. Abagcini ukukhawulezisa iinkqubo pathways kwaye ityhefu umzimba, ngokunjalo ke ukudla ephantsi-osidingayo.

Ukudla Dr. Bormentalja: bakholelwa calories

Enye yeenkqubo yokutya kakhulu ezithandwayo namhlanje. Igama layo kunokuba ukuxhomekeka, ekubeni Dr. Bormental eyayikho kuphela Bulgakov kaThixo "Intliziyo Inja." Uhlobo oogqirha ezinjalo ngokubanzi musa yaye akuzange, yaye ubuchule zeetheraphisti aphambili Iingcali zokutya. Oku kusekelwe ngokubala calories kunye nemiba nangokwasengqondweni yokuziphatha kwethu. Ayiyomfihlo into yokuba uninzi thina badla ngokutya ukutya, ngaphandle igqubayo. Umntu uyavuma sinandipha izimuncumuncu elimangalisayo inkampani kunye nomhlobo. Umntu uyayibamba ethandwayo okuluncuthu uxinezeleko nengqumbo, umntu ndagqobhoza ifanele efrijini, waluvula ucango kwaye ubambe isandla sakhe, ngaphandle apho ngokulula ukwenza ngalo mzuzu ngaphandle. Umntu odla ukutya nje ngaphandle mkhwa. Ngokomzekelo, xa ukubukela kwakho series TV oyithandayo (oko, ngenxa yokuba ndisoloko ndisenza).

Ngoko ke, iingcali elinye izwi bathi kuqala kuyimfuneko ukuseka unobangela kukuzingxala ngokutya koko bajongane nayo. Nceda kule Ingcebiso elula ukusuka 'Bormentalja ". Kwaye zezi:

1. Kufuneka ukulibala malunga iimveliso musa ukunika kuhluthe (iyogurt elithozamisayo, iyogurt).
2. Ukutya ukuba shushu ngakumbi.
3. Nciphisa ukusetyenziswa kotywala, iziqholo kunye eshushu, njengoko kukhuthaza awuzali.
4. Yitya kancinci kodwa rhoqo. Ukhetho best - amaxesha 7-8 ngosuku.
5. Phakathi izidlo mayingagqithi iiyure ezi-5.
6. Dinner kufuneka iiyure ezi-4 phambi lokulala.

Voice of the People: ukubuyekeza elwe inkqubo kunye calories ngokubala

Nantoni na, kodwa ukuba ukuphulaphula abo kudala ekwakheni ubomi bam phezu nkqubo onjalo, kubalulekile. Njani indlela yokujamelana neengxaki zokuqala? kufikelelwe njani fast isiphumo oyifunayo? Ngokubanzi, ngaba kunokwenzeka ukuba unciphise umzimba ngokubala calories. Ukuphonononga sikholelwe ukuba oko kunokwenzeka. Lithethe ityala ngokwakho.

• Abanye ukulawula iintsuku ezingaphezu kwe-100 ukuba unciphise umzimba kwi-11 kg. Yinto oluikhawuleza ngaphezu iikhalityhuleyitha wathembisa ezininzi kwi-Internet. Iveki Okokuqala ngokuqhelekileyo ezanelisayo - up to 1700 kcal ngosuku, okwesibini - ukuya ku 1500 kcal, 1200 kcal wesithathu. Ukuze kuphunyezwe iziphumo ngempumelelo ngakumbi yaye abantu kufuneka ukunciphisa kwamafutha 40 grams ngemini.
• Kwabanye, eyona nto ibalulekileyo kule ekutyeni - ukubala umlinganiselo carbohydrate, amafutha, iiprotheni. Nazo zonke iintlobo weevithamini, gepatoprotektory, iiminerali. Abantu abanjalo ukuvumela ukuba 1600-1700 kcal ngosuku. baphalaze A ngenyanga 7 kg - ubunzima ungabuyi.
• "Iyaguquguquka" Umxhesho ezininzi ngcono. Yonke imihla ke kucetyiswa ukuba usebenzise inani eyahlukileyo lweekhalori - ukusuka 600 ukuya 1300. Kuba 50 iintsuku unciphise umzimba ukuya ku-9 kg. Ke kaloku ngoxa ubunzima amagqabi yonke imihla.

Xa ndiqukumbela, a iingcebiso ezimbalwa encinane, nto leyo wamphulaphula abo baphulukana ngempumelelo ubunzima ngokulandela le nkqubo.

1. iimveliso osidingayo bangafunda kwiitheyibhile. Kangakanani kude kulo ncwadi ingafumaneka eninzi. Kodwa ke, ngokutsho kubantu abafuna ukuba unciphise umzimba ngenxa kilojoules ngokubala, le theyibhile avareji amaxabiso. Ngoko ke ngamanye amaxesha kuyimfuneko ukuhlola ukuphakheja imveliso. Kuye kwakhona ingcaciso ngomxholo yayo caloric.
2. Ukuze lula ukubala yakho, ungasebenzisa i itafile Exel. Kuyinto elula ukuba le njongo. Imposiso, Kakade, zikhona. Kodwa, sigcine, oko kwenzeka xa ibalwa osidingayo ezintsonkothileyo ekuphekeni. Ukuba ukhetha ukutya maloobrabotannuyu nalula, ngoko Exel inika iziphumo ezichanekileyo. Hi ndlela leyi, kwitheyibhile enye enokwenziwa kunye idayari ukutya.

Njengoko ubona, inkqubo ukubala osidingayo osebenza practice. Ngoko mhlawumbi ixesha lokufunda, awugcine impilo yabo kwaye malunga mzobo?