Inani lamakorikhi ngosuku ngosuku lokulahlekelwa kwesisindo. Ukubalwa kwama-khalori ekudleni

Ama-calories yiwona amandla umzimba wethu owenzela ukusebenza kwawo okugcwele. Zingaki amakholori okudliwa ngosuku zidingekile, ezinqunywe yizinkomba ezifana nobulili nobudala, ukutholakala noma ukungabikho komsebenzi wokuphila kwansuku zonke, indlela yokuphila.

Lokhu kungenxa yokuthi umzimba omncane udinga amandla amaningi ekuthuthukiseni nasekukhuleni, izinga lansuku zonke lamakholori elidliwa amadoda nabesifazane liyahlukahluka, kanti inani elihlukene lamakhilori lisetshenziselwa imisebenzi ehlukene.

Ukuze unqume inani lamakhilogremu ngosuku ngosuku lokulahleka kwesisindo, kufanele uqale ukuthola ukuthi yikuphi okudingekayo okujwayelekile kumuntu ovamile. U-Obobenno kumuntu ongeke alahlekelwe isisindo.

Zingaki ukhalori ngosuku olujwayelekile kubantu?

Ngendlela yokuphila ephansi, okungenayo imidlalo, amadoda eneminyaka engamashumi amahlanu anelitha elinkulungwane zamakhilomitha amabili ngosuku.

Ngendlela efanayo yokuphila, owesilisa oneminyaka engamashumi amathathu kuya kwamashumi amahlanu uzodinga amakholori angu-2200 ngosuku.

Futhi abantu abasha abangaphansi kweminyaka engamashumi amathathu batusa isilinganiso sansuku zonke samakhilomitha angu-2 400.

Uma amadoda afanayo ehola indlela yokuphila esebenzayo, ngokwesibonelo, yenza ukuzivocavoca nsuku zonke futhi uhambe ngezinyawo ihora ngehora, khona-ke kufanele afake izibalo ezichazwe ngenhla amanye amakhilomitha angu-200 kuya ku-400 ngosuku.

Ngendlela yokuphila ekhuthele, yezemidlalo, amadoda kusuka kwayishumi nesishiyagalolunye kuya ku-30 kufanele ahambisane nesilinganiso samalanga ama-khalori ayizinkulungwane ezintathu. Amadoda angaphezu kwengamashumi amathathu anganciphisa lesi sibalo ngamakholori angu-100 - 200. Futhi abamele ubulili obunamandla ngemva kweminyaka engamashumi amahlanu, ababandakanya ezemidlalo, kutuswa ukusebenzisa amakholori angu-2500 kuya ku-2800.

Ama-calories ngosuku ekudleni okuvame ukudliwa ngabesifazane

Ngendlela yokuphila ehlala phansi, abesifazane emva kwamashumi amahlanu badinga ngaphezu kwama-khilomitha angu-1600 ngosuku. Abesifazane abaneminyaka engu-26 kuya ku-50 badinga i-1800 kcal, namantombazane afika ku-26-izinkulungwane ezimbili.

Ngendlela yokuphila esebenzayo yokulinganisa, izinkomba ezifanayo kufanele zandiswe ngamayunithi angu-200.

Futhi ngomsebenzi ogcwele, isilinganiso sekhalenda lesilinganiso nsuku zonke kwabesifazane abangaphansi kwamashumi amathathu ngu-2,400 kcal, kwabesifazane abavela ku-30 kuya ku-60, ku-2,200, nakwabesifazane abavela kumashumi ayisithupha noma ngaphezulu, amakholori ayizinkulungwane ezimbili.

Inani lamakholori ngosuku ngosuku lokulahleka kwesisindo, yebo, luzoba ngaphansi kwezinga elijwayelekile. Futhi uma umuntu efuna ukuphola, ke ngokuphambene nalokho.

Ngaphandle kwezici ezingenhla, ukubalwa kwama-kilojoule ngosuku kumele futhi kusekelwe ekubaleni kwamafutha, ama-carbohydrate nama-protein ngokudla okudliwe. Lezi yi-microelements eyinhloko ehlinzeka ngamandla namandla kumzimba.

Uhlolojikelele lweMicronutrient

Uma ulahlekelwa isisindo, udinga ukuzama ukunciphisa inani lamakholori adliwe ngosuku, kodwa nokuqinisekisa ukuthi lezi khalori zisatshalaliswe kahle futhi zenze inzuzo enkulu emzimbeni.

I-microelement yokuqala

Ama-carbohydrate - isisetshenziswa esiyinhloko somzimba ngokwezamandla. Futhi kufanele balinganise ngamaphesenti angama-60 ekhrikhi adliwe ngosuku.

Ama-carbohydrate alula futhi ayinkimbinkimbi, noma ngenye indlela - eyingozi futhi ewusizo. Umuntu ofuna ukulahlekelwa isisindo, kufanele asebenzise kuphela izinto eziyinkimbinkimbi, ezifana nemifino nezithelo ezintsha, okusanhlamvu okuphelele kanye nemikhiqizo evela kubo. Ama-cookies, ama-biscuits, i-ayisikhilimu, i-pasta namazambane (okuthosiwe ikakhulukazi) kufanele akhishwe ngokujwayelekile ekudleni. Uyini umehluko wabo? Ama-carbohydrate alula ngokushesha athatha umzimba, lokhu kuholela ekukhuleni okubukhali egazini legazi. Kodwa futhi iwa ngokuphawulekayo, emva kwalokho umuntu uqala ukuzizwa elambile futhi ekhathala. Ama-carbohydrate anzima aqhutshwa ngumzimba isikhathi eside, ngaphezu kwalokho, anomsoco kakhulu, okungukuthi, isifo satiety sihlala isikhathi eside. Ngokufaniswa kwabo ushukela egazini kuhlala ezingeni elivamile, elingabangela ukushintshashintsha kwemizwa nenhlalakahle.

I-microelement yesibili

Ama-protein ayimpahla yesakhiwo somzimba. Izipikili zomuntu nezinwele, izitho nemisipha zakhiwa amaprotheni.

Isilinganiso salo nsuku zonke kufanele sibe ngu-15%. Ngokwenza imenyu yamakhilogremu ngosuku, qiniseka ukuthi okungenani ama-200 azokwenziwa amaprotheni.

Amaprotheni ayimvelaphi yezilwane nemifino. Yiziphi okumele ukhethe kuncike kokuthandayo. Emikhiqizo okuthiwa "yezilwane", lokhu okulandelwayo kuqukethwe ngobuningi obukhulu. Kodwa ukudla kokutshala kungadliwa ngokwengeziwe ngokwevolumu, kungadluli inani eliphezulu lamakhilogremu ngosuku ngosuku lokulahlekelwa isisindo.

I-microelement yesithathu

Amafutha yiyona ingxenye eyinhloko yokwenza umsebenzi ovikela umzimba. Futhi lezi zakhi ezilandelanayo zithatha ngokuqondile izinqubo zemithi.

Amafutha kufanele abe nokudla kwansuku zonke ka-25-30%. Isibonelo, ama-khalori angu-1000 ngosuku 250 kufanele abelwe ngokuqondile amafutha. Noma kunjalo, ngaphezu kwengxenye yawo kumele ibe yi-unsaturated. Babizwa nangokuthi "bephilile". Zitholakala ebisi nemikhiqizo yobisi, ezinhlanzi nasezintongweni, ngamafutha omnqumo. Inani lamanoni aphelele kufanele ancishiswe ekudleni. Abagcini nje ngokulimaza kubalo, kodwa futhi banomthelela ekuthengeni kwezifo zenhliziyo ezihlukahlukene.

Bala amakholori bese ulahlekelwa isisindo

Uma ufuna njalo ukuhlala, kufanele ufunde ukuthi ungabala kanjani ama-khalori ngosuku. Ukuze wenze lokhu, udinga ukuthola isibalo esivumelana nesevisi yakho eyisisekelo.

Kubantu, lilodwa ikhalori ngalinye kilogram yesisindo somzimba ngehora. Kwabesifazane obuthakathaka lokhu yi-0.9 kilojoule kilogram ngayinye ngehora.

Uma ungowesifazane futhi ulinganiselwa ku-70 kg, khona-ke ukushintshaniswa okuyisisekelo kubalwa kanje:

0.9 kilojoule x 70 kilogram x amahora angu-24. Lokhu kuzoba ngama-calorie angu-1701.6, ajikeleze futhi athole ama-calories angu-1702 ngosuku.

Ukuze ubale inani lamakholori ngosuku ngosuku lokunciphisa isisindo kumphumela oyifunayo, udinga ukufaka isisindo esikhundleni salowo ofunayo.

Isibonelo, ufuna ukukala ngamakhilogremu angu-60.

0.9 kilojoule x 60 kilograms x 24 amahora = 1296 amakholori. Lena isilinganiso sakho nsuku zonke ukuze ulahlekelwe isisindo.

Noma kunjalo, lezi zibalo zilungile kubantu abanokuphila okuphansi kokusebenza. Ngesikhathi esifanayo, uma wenza imidlalo, futhi uyindoda, khona-ke kufanele ubhale inombolo engu-400-500. Uma wenza imidlalo, futhi ungowesifazane, engeza enye i-250-350 kcal.

Qaphela ukuphepha kokulahlekelwa isisindo

Uma unenkinga ngempela ngesisindo, bese ulahlekelwa isisindo kuphela ngaphansi kokuqondiswa udokotela. Uma nje unqume ukuphonsa amakhilogremu ambalwa, isibonelo, kuze kube sezinkathini zasebhishi, khona-ke kuyoba okwanele ukukhipha emanzini omhlaba nsuku zonke ama-carbohydrate alula namafutha agcwele futhi wengeze umsebenzi omningi emisebenzini yakho yansuku zonke.

Ukulahlekelwa isisindo kumele kukhuthaze impilo kanye nobuhle, futhi ungabalimazi.

Ngokulahlekelwa kwesisindo esisheshayo, isibindi sinzima kakhulu. Emva kwakho konke, amafutha adonyiwe kithi ashuntshiwe kuphi futhi anganyamalala emzimbeni, njengoba acabanga, avele asebenze abe ezinye izakhi zamakhemikhali. Isibonakaliso sokuqala kokulahlekelwa kwesisindo esiphuthumayo ukubonakala kwe-fatty acids e-plasma yegazi ngobuningi. Lokhu kungumuthi wakhe, nesibindi sigijimela bese siqala ukuhlanza igazi. Lezi zinhlayiya sezivele zifake kuwo, kodwa ngendlela ehlukile. Lokhu kungase kuholele ekutheni i-cirrhosis yesibindi, futhi kuyo, njengoba wazi, ifa.

Ukuze ulahlekelwe isisindo, akudingeki ukuba ulambile noma uthathe noma yimaphi amalungiselelo akhethekile. Akukazanga ukuletha noma iyiphi inzuzo kunoma ubani. Akufanele uthembe ukukhangisa mayelana namathuluzi okuyisimangaliso, ngenxa yokuthi udla kakhulu ngendlela oyithandayo, noma yini futhi ngesikhathi esisodwa ulahlekelwa isisindo. Lokhu akukwenzeki. Umzimba awukwazi ukukhohliswa. Vele udinga ukuzilawula ekusebenziseni nsuku zonke amakholori amaningi kunokudliwa. Kusukela ekudleni okudambisayo, phakathi kwezinye izinto, izinwele ziphuma, izipikili zonakaliswe. Inkathazo iyingozi enhliziyweni nasemisipha.

Ngaphezu kokulondoloza ibhalansi yezinto ezilandelanayo, usadinga ukusebenzisa inani elidingekile le-fiber kanye ne-liquid ngosuku. Kunconywa ukuba udle nsuku zonke ngesikhathi esifanayo. Kubantu abancinci, kuzodla ukudla okwesithathu ngosuku lokudla kokugcina amahora amathathu kuya kwezintathu nesigamu ngaphambi kokulala. Ngaphambi kokuhlanganisa imenyu, hlola kusengaphambili amatafula wokuqukethwe we-caloric wemikhiqizo kanye nesilinganiso sezinto ezidingekayo zokulandelela kuzo. Lungiselela ukudla okunomsoco, okunempilo, okulinganiselayo nokuhle.

Khumbula ukuthi ukulahlekelwa isisindo kufanele kuphephe futhi kulethe injabulo futhi kulula.