Yidla ngokufanelekileyo: zingaphi iikhalori ozidingayo ngosuku

Kuyaziwa ukuba wonke umntu ofuna ukulahlekelwa isisindo, kufuneka ukuba unciphise ukusetyenziswa kweekhalori. Ngomhla umzimba wesibhakabhaka kufuneka ungamkeli iikhalori ezingamawaka, kunye nomzimba wesilisa - iwaka elinamakhulu mabini. Le yimiqathango "engezansi" kulabo abafuna ukulahla iikhilogram ezingaphezulu.

Ukunciphisa umxholo wekhalori kwimenyu yemihla ngaphantsi kwesi siqhelo kukuvumela ukuba ulahlekelwe ngokukhawuleza kwisisombululo, kodwa oku kubangelwa ukulahlekelwa kwamanzi kunye nezicubu ze-muscle, ekubeni umzimba uphatha ngamandla ngamandla kunamafutha athobileyo.

Ukongeza, imenyu ehambisa usuku ngaphantsi kwezinga eliphezulu lekharori elikhankanywe ngasentla, kunye nokusetyenziswa kwexesha elide kulimaza impilo. Oku kukhokelela ekunqongopheni kwezinto ezinomsoco, ezisongela i-gallstones kwaye zonakalisa intliziyo. Ukunciphisa umlinganiselo wekhalori ngaphantsi kwe-800 kcal ngemini kukuchaphazela ukusebenza kwengqondo kwaye ngokukhawuleza kunokukhokelela kwi-anorexia.

Zingaphi iikhalori ezifunekayo ngosuku ngamadoda nabasetyhini

Ngokwe-World Health Organisation, indoda kufuneka idle malunga neekhilomitha ezimbini neziqingatha ezili-koridi ngosuku ngokutya. Ngelo xesha, kubasetyhini, umda ophezulu ngamakhilomitha amawaka amabini. Kuthi malunga nawaphi iikhalori ozifunayo ngosuku ngokuqhelekileyo ukugcina isisindo esinqinile.

Ngokuqhelekileyo, imfuneko yendalo enjalo kule mali okanye ukuba inani leekhalori lichongiwe zizinto ezininzi. Eli lixesha, ubunzima, ubukhulu bomlenze kunye, ngokwemvelo, izinga lomsebenzi.

Ukubala ngokusebenza, zingaphi iikhalori ozidingayo ngosuku ngalunye, kufuneka ulungise le puzzle. Kubalulekile ukuqwalasela yonke into efunyenwe kunye nokutya, kwaye iyatshiswa. Ukuze usombulule le ngxaki kwaye ufunde indlela yokwenza ukulungiswa kwakhona, qhagamshelana nogqirha wesondlo.

Ukubala okukhawulezayo nokulula kwamanani amaninzi afunekayo ngosuku, kukho ietafile ezikhethekileyo. Ziye zaphuhliswa yiengcali, zilandela iziphakamiso ze-FAO, intlangano yamazwe ngamazwe ejongene nolimo kunye nokutya. Wonke umntu angangena apho ubudala bakhe, entshonalanga, umgca wezinwele kunye nomsebenzi wokwenyama, ukwenzela ukubala ukuba zininzi iikhalori kufuneka zidliwe ngosuku.

Kukho enye indlela yokubala izinga lekhalori lemihla ngemihla.

1) Isibalo sokuqala sisisindo sakho. Sinqumle kuyo 20% (umzekelo, ngesisindo esingama-50 kg, sifuna isibalo - 10).

2) Ngokulandelayo, kufuneka ucinge ngomsebenzi wokwenyama. Khetha into efanelwe ngayo kwaye uphinde ukwandise isibalo ofumene ngaphambili:

0.2 - ukuba unomsebenzi ohlala kuyo;

0.3 - phambi ko msebenzi wesikolo kunye neendlela ezincinane zokuhamba;

0.4 - ukuba usuku lwakho luhamba;

0,5 - ngezemidlalo eziqhelekileyo.

Inombolo ephumayo ifakwe kwinto efunyenwe kumhlathi wokuqala. Umzekelo, xa umsebenzi we-ofisi uncinci, ngoko-10 X 0.2 = 2; 12 + 2 = 14.

3) Emva koko, isixa esingenhla sanda ngo-10% ukuqwalasela inkcitho yamandla yendalo xa igalela ukutya 14 X 10% = 1.4.

4) Yongeza zonke iziphumo uze wande nge-100: 10 + 14 + 1.4 = 25.4; 25.4X100 = 2540. Le yimihla yokudla kwekhalori yansuku zonke.

5) Ukuze uqwalasele iimpawu zeminyaka, ukuba ungaphezulu kweminyaka engamashumi amabini, i-10% iyancitshisiwe minyaka yonke eyi-10. Ngokomzekelo, uneminyaka engama-30 ubudala, ngoko-2540-10% = 2286.

Iikhalori kunye nezondlo

Iikhalori ezilungileyo yizo ezibonelela ngomzimba ngezityalo ezahlukeneyo , kwaye azigcini nje ukwanelisa indlala. Ngaphandle kwazo, ukusebenza kakuhle komzimba akunakwenzeka, oku kubonakala ngokukodwa kwimeko yesikhumba, izipikili kunye neenwele. Umzimba womntu yindalo emangalisayo yoPhezulu, kodwa lo mma ngaliso ufuna ukunakekelwa kwansuku zonke. Isiseko sempilo kunye nemeko emihle yindlela yokutya efanelekileyo imihla ngemihla.

Ngamanye amaxesha, asiqondi ukuba iimfuno zomzimba wethu ziphezulu kakhulu. Ukubonelela ngazo zonke izinto eziyimfuneko ekusebenzeni okufanelekileyo, malunga nezondlo ezingamashumi amathandathu zifunekayo imihla ngemihla. Ezi ziquka i-amino acids, i- polyunsaturated fatty acids, i- macroelements (i-calcium, i-iron, i-phosphorus, i- iodine, i-potassium, i- magnesium, i-sodium, i-sulfur, i-chlorine), izinto ezilandelelanayo (zinc, manganese, ithusi, i-cobalt, i-selenium, i-molybdenum, i-fluorine, i-nickel, i-chromium , I-silicon, i-vanadium, i-titanium), kunye namavithamini kunye namaqumrhu ahlukeneyo (iivithamini A, D, E, F, C, B, B2, B, B, H, PP, foxy acid, lipoic acid, para-aminobenzoic acid, ipothenic acid, Choline, rutin, inositol). Ukutya kufuneka kuqulethe i-fiber eyaneleyo ekuncediseni ukususa i-toxins evela emzimbeni kwaye uqinisekise ukuba imetabolism echanekileyo. Ngaloo ndlela, kunokuthiwa ngcono ukutya, izondlo ezingaphezulu.

Ukuthatha ukutya okunjalo, asigcini nje sigcwalise isisu, kodwa sinokunyamekela ukusebenza ngokuqhelekileyo kwentliziyo, ingqondo, amehlo kunye nethambo leethambo. Ngaloo ndlela, ukuba ukutya kuqulethe ezininzi izondlo, iikhalori ezinikezelwayo zingabizwa zilungile.