Kufuneka kudla njani abantu abaninzi calories ngosuku? Calorie Value Daily

Lidla umba mlonyeni namhlanje - kangakanani umntu kufuneka kudla calories ngosuku. Enyanisweni, wonke umntu uyaqonda ukuba ngqiqo kunokuba luyathandabuzeka kwaye kuxhomekeke kwizinto ezininzi, ezifana ubunzima, ukuphakama, ubudala, inqanaba lomsebenzi. Kuba umntu ngamnye eli zinga kungaba ibalwe.

Elona izidingo caloric ngemihla

Ukubala ngqo kukho amazwi amaninzi. Eyokuqala kwezi imelwe ngamabhinqa:

• ubunzima ngeekhilogram, phinda ngo-10;
• ukuphakama intshi liphindaphindwe 6.25;
• yobudala siphindwe 5;
• ilandelwa yi inani lokuqala ukongeza owesibini, owesithathu, uze emva koko uthabathe -161.

Umzekelo, amabhinqa engama-25 ubudala, zalishumi 70 kg kwaye 170 cm izibalo ubude zimi ngolu hlobo lulandelayo:

70 * 10 + 170 * 6,25-5 * 25-161 = 700 + 1062,5-125-161 = 1476,5.

Nguwo lowo ubuncinane calories ekufuneka ziphele ngamnye umfazi ngosuku. Oko kukuthi, i-eneji esetyenziswa kwi kwiinkqubo pathways emzimbeni, nto leyo ithetha ukuba kufuneka bungabi ngaphantsi kwe lo ungumzekeliso ozise nokusebenza sempilweni komzimba otyiwa ngemihla.

Yobalo abantu ngaphandle ukuba ekugqibeleni akukho mfuneko yokuba uthabathe 161, kwaye udibanise 5. Umzekelo, ubudala umntu engama-35 ubudala, zalishumi 110 kg kwaye 180 cm izibalo ubude wayeza khangela ngolu hlobo:

110 * 10 + 180 * 6,25-5 * 35 + 5 = 1100 + 1125-175 + 5 = 2055.

Ngoko ke, ngamnye kuthi ekhaya ukubala ubungakanani bamandla ichithwa ngokugcinwa emzimbeni wakhe, kwanokuba umntu ukuphumla. Ezi zibalo zinika impendulo yombuzo kangakanani umntu kufuneka kudla calories ngosuku. norm Daily - a yokucola ukutya ebalwayo yi indlela ngasentla, kwaye inqanaba lomsebenzi ngokwasemzimbeni, yaye ngamnye unezakhe.

Zingaphi calories ngosuku animele kuxhomekeka yokuphila

Ngoku kuyimfuneko ukumisela ubungakanani bamandla umntu okuchitha ukutya kunye nomsebenzi wawo umzimba. Oku kuya kunceda ukuba ubale malunga kangakanani umntu kufuneka kudla calories ngosuku ukugcina ubunzima bakho kwinqanaba elifanayo.

Ngoko ke, lo calculator kufuneka liphindaphindwe into:

• 1.2 - kuba umzimba;
• 1,375 - kuba abo msebenzi esebenzayo, kodwa kufuneka sibe nezemidlalo ukuba ka-3 ngeveki;
• 1,55 - xa umsebenzi medium, umz ukudlala imidlalo izihlandlo ezi-5 ngeveki, umsebenzi-ofisi;
• 1.725 - kwiimbaleki kwaye abo msebenzi ubandakanya amandla omzimba;
• 1.9 - nge onzima emzimbeni yonke imihla.

Ngenxa yoko, izinga metabolic carcinomas kufuneka liphindaphindwe into elichaza kakhulu nangokuchanekileyo yokuphila yangoku. kwisiphumo Inani calories ufuna ukugcina ubunzima.

Enye indlela yokubala

Kukho nezinye iindlela ezininzi ukubala indlela umntu kufuneka kudla calories ngosuku ukugcina ubunzima. Ngokomzekelo, ngokomlinganiselo, umntu ngamnye lutyabula malunga 1 kcal ikilogram yabo ubunzima bomzimba ngeyure nganye nganye. Ngako oko, ukuze ubale ubunzima ubuncinane yonke imihla kufuneka liphindaphindwe-24.

Umzekelo, ukuba umfazi onobunzima 70 kg kufuneka kudla ngeenxa 1680 kcal. Kodwa oku azithathelwa ngqalelo iqondo umsebenzi emzimbeni, ngoko ke indlela yokuqala zichanile yaye injongo.

ukugcina idayari

Kodwa kukho ndlela iqinisekileyo ukujonga indlela umntu kufuneka kudla calories ngosuku ngamnye. Oku kunokwenziwa ngokubona, oko kukuthi, iintsuku ezimbalwa kufuneka sigcine idayari ukutya.

Ngokomzekelo, kwiintsuku ezili-10 kufuneka ukurekhoda zonke izinto ezithengiweyo, isiqulatho zabo caloric kunye nomthamo. Oku phezu komqathango wokuba ubunzima ukuma ngxi. Ngokutsho ixesha emva kokuba kufuneka Ungabala umndilili, ukuba abantu abaninzi kufuneka kudla calories ngosuku. Ukubalwa eli cebo zingathathwa ngokuchaneke kangangoko kunokwenzeka, kuba umzimba ezahlukeneyo, kwaye izinga pathways kwi ngalunye.

Zingaphi calories kufuneka ukuba unciphise umzimba

Njengoko ingxaki ukutyeba namhlanje yondele, simele sinikele ingqalelo kulo mba. Eneneni, abantu abaninzi njani ukuba kudla calories ngosuku ukuba unciphise umzimba? Ukuba uyazi ukuba uqiniseke ukutya esisiseko, okt umlinganiselo wamandla efika ngalo mzuzu kunye ukutya kwaye inceda ukugcina ubunzima.

Zokudla musa Siyaleza ukunciphisa kakhulu ukudla imihla ngemihla, kutsho kuma-10%. Ukuba anithanga ngqo lo mgaqo, oko kungadala umonakalo omkhulu impilo, intlalo-ntle kuguga. Oko kukuthi, umzimba ingena kwindlela yogcino lwamandla, nethe lingancipha, ekugqibeleni oko kunokukhokelela inzuzo ubunzima.

Ngomhla umba nokuncipha kufuneka wasondela ngokukhalipha. Yenza kube lula ukuba abo phila nedayari ukutya ukujonga indlela umntu kufuneka kudla calories ngosuku. Apha ungabona ngokucacileyo ukuba kunokwenzeka ukuphelisa ukusuka kwizidlo okanye kutshintshwa kuze kufakwe omnye zokutya ezisezantsi-osidingayo ngokulula.

Indlela ukuba abele calories

Okokuqala kufuneka baqonde ukuba amandla usinika izinto ezintathu ezingundoqo - iiprothini, amafutha kunye carbohydrate. Ngokuqinisekileyo akakwazi ukuyeka namnye kubo, ngenxa yokuba isiqalelo ngasinye lidlala indima ebalulekileyo ukusebenza komzimba womntu, sempilweni komzimba akunakwenzeka ngaphandle kwazo.

Umzekelo, amafutha aba mthombo kuphela amandla, kodwa esiyimfuneko ukulungiselela ukuthuthwa kwezondlo ukuya iiseli zomzimba. Protein - kwakhiwe, akunakwenzeka ngaphandle ukuyilwa esiqwini bemisipha kwehle ubunzima, ngokulandelelanayo, kakhulu. Carbohydrate zilungiswa kwi amandla, oyimfuneko ukwenzela impilo yabantu eqhelekileyo.

Xa ukutya kufuneka iiproteni langoku, amafutha kunye carbohydrate pesenti alandelayo 20/50/30. Kodwa kubalulekile ukwazi ukuba yintoni izondlo kufuneka mihla le, ngenxa yokuba ezinye iimveliso kufuneka ngaphandle ngokupheleleyo, ukunciphisa ubunzima.

calories eziluncedo enengozi

Eyona nto ibalulekileyo kukuba kuphela indlela umntu kufuneka kudla calories ngosuku ukunciphisa umzimba, nendlela zingena emzimbeni. Le calories "okubi" yaye "ezilungileyo". Oku ke, inkcazelo izafobe, enyanisweni, kufuneka ukuba ayiqonde kakuhle oko kutya ziqulathe amandla lowo uwutshisileyo ngoko nangoko, kunye ezifakwe reserve.

Umzekelo, wekhabohayidreyiti alula nanzima. carbohydrate - na iswekile kunye nazo zonke iimveliso apho ibanjelwe, kuquka iziqhamo. Abayi kugcwalisa qhu, kodwa iyimfuneko ukuze isikolo sisebenze wobuchopho, hi mpimo efanelekileyo. Oko kukuthi, abantu kufuneka badle carbohydrate kwi uhlobo bathatha inxaxheba kwimisebenzi yengqondo - ubusi, iziqhamo. carbohydrate Complex - ukuba zemifuno kunye nokutya okuziinkozo, ukuba Akothusi ukufumanisa ixesha elide uze ekwiqondo eliphezulu, ngoko ke kucetyiswa ukuba badle yonke imihla.

Kukwasebenza kwanjalo kuyo, namanqatha iluncedo kakhulu kwezi zezityalo nezilwanyana ungabi okulungileyo umzimba. Ngoko ke, lo ukutya kufuneka iqulathe oyile yemifuno, zifumaneka amandongomane, iimbewu, avokhado.

Yintoni calories kufuneka kudliwe impilo kunye nani esihle

Ngoku ke ingongoma eyintloko - kangakanani umntu kufuneka kudla calories ngosuku ukunciphisa umzimba nendlela ukuba sisondele. Kungenzeka, umzekelo, 1,500 calories ngokutyiwa imifuno, iziqhamo kunye nokutya okuziinkozo, kwaye ngexesha elinye ndiziva ndonwabile kwaye ukunciphisa umzimba, okanye utye ngaphantsi osidingayo uzila ukutya, ehla, kunye nezinye iimveliso eziyingozi yaye ngaloo ndlela bafumane ubunzima kunye namafutha omzimba kwandisa.

Le zokuziphatha kukuba kubalulekile nje ukuba ukubala inani caloric, kodwa ukususa kuyo ezingeyomfuneko, musa ukwenza nayiphi na imveliso elungileyo. Ungakwenza oku kuphela xa ubona ngokucacileyo yonke into wadliwa kutshanje. Abaninzi bakhalaza ngokuba utya kancinci kakhulu kwaye ungabi ukuncipha. Ukwala ukuba adle - oku Asiyiyo indlela yokuphuma, kukho imfuneko yokuba kakhulu ukuze hayi ukuba indlala rhoqo, kodwa musa nditye.

Indlela ukuba unciphise umzimba ngaphandle umbingelelo

Ngoko ke, ukuba kunokwenzeka yokwazi ukuba zingaphi calories umntu kufuneka kudla ngemini, ungenza ngokulula ukwenza wena inkqubo yokutya okunempilo. Akukho nzima ukufumana isiqulatho caloric kwemveliso nganye okanye olu lwazi ingafunyanwa kwi kwiipakethe. Akukho mfuneko yokuba ahlale phezu bayidle ukubonis 'ukutya, vele uye kutya kuluncedo kwaye lusempilweni: imifuno, iziqhamo, iimveliso ephantsi-fat zobisi, inyama, intlanzi, kwaselwandle.

Ngoku siyakwazi ukubona indlela umntu kufuneka kudla calories ngosuku. Izinga ngosuku ngalunye, kwanele ukuba wena, uze emva koko uyakwazi ukunyenyisa menu. Yaye akukho mfuneko yokuba babuyele oyingcali ukuba, Kakade ke, unobangela ubunzima agqithisileyo ezihlobene nokungondleki. Kodwa kakhulu kwaye ixesha elide kwaye akufunekanga ibe kalorazh asezantsi kakhulu ukuba balandele inkqubo nokuncipha ngaphezu 1.5 - 2 kg nganye ngeveki.