Kuyini kusilela ikhalori? Kanjani ukubala bese udala kusilela kilojoule isisindo ukulahleka

Impi yokulwa nokukhuluphala ngokweqile isibe nobhubhane wonke emphakathini wanamuhla futhi kunzima ukuxazulula inkinga yomuntu siqu zonke izakhamuzi wesithathu iplanethi ewumhlaba. Ukudla esingalungile, umsebenzi ehhovisi, zokungazimiseli sihlanganyele emidlalweni kuholela ukuvela amakhilogremu ezingadingekile, elalingelona Ungazihluphi ekuqaleni. Lapho isimo ingalawuleki futhi iba ezibucayi, indoda odlula komunye Ukudla komunye, ukuncipha bese ikhula ngesisindo ngokushesha, futhi indingilizi uvala.

Ngokuba yilowo nalowo ocucuzayo okungazelelwe esisindo edingekayo ukuba ngisho isethi eyisimanga yezinkinga zempilo, ukucindezeleka futhi, ngenxa yalokho, ukuncishiswa kwezinga lempilo labantu. Eqinisweni, i-elilungile kwesisindo akudingekile ukusebenzisa eningi nomzamo ukulungiselela ukudla ahlukene, qinisekisa ukuthi ukudla okuthile, elinye lamathuba angcono kakhulu amandla izinhlelo - kusilela ikhalori. Kususelwa ke, ungakwazi ngaphandle umsebenzi omningi ukuqeda amashumi amakhilogremu futhi akazange ahlangane nabo esikhathini esizayo.

Ngamunye isisindo kanye ukuphakama amazinga kwabesilisa nabesifazane

Ngaphambi kokubala kusilela kilojoule ukunciphisa umzimba, kufanele uthole ukuthi nemingcele ekahle umzimba wakho futhi baqonde, kubalulekile ukufuna ezinye isisindo.

Emvelweni, kukhona izinhlobo ezintathu umthethosisekelo, futhi abameleli ngamunye kubo athole futhi ulahlekelwe isisindo ngetindlela letehlukene:

• asthenic. Abameleli lolu hlobo amathambo mncane, izingalo mude futhi mncane, imilenze nentamo. Bona abavivinya umzimba nabaphuza baye yashesha umzimba, kancane ikhula ngesisindo esifanele futhi cishe sasingeke akhuluphele. Njengoba idatha yoqobo ungakwazi ulahlekelwe isisindo izinyanga ezimbalwa ngaphandle kobudisi.

• normostenicheskaya. I segolide kusho abantu isakhiwo esinjalo nenhlanhla ngaphezulu kunakho konke ukuthi abe sibalo kahle ezilinganiselwe, umzimba kuhle hhayi ithuba kakhulu yokuthola okhuluphele, size sivumele ngisho yena ezinye amaphutha ekudleni.

• Geperstenichesky. Abameleli amathambo enkulu yalolu hlobo futhi mude kakhulu, lapho isibalo ubukeka esiyisigqigqi futhi kwakhahlela. Laba bantu okungenzeka kakhulu ukuthi ukhuluphele futhi badinga ukulandela ngokucophelela ekudleni. Abameleli lolu hlobo inqubo kwesisindo abakwazi ukuzila ukudla, kodwa ungadikibali, a ukuphikelela kancane futhi umsebenzi kuyoba nemiphumela.

Ukuze uqonde ukuthi umuntu othize inkinga ukhuluphele, ungasebenzisa etafuleni sokuhambisana ekukhuleni kwayo. Isisindo esivamile ungakwazi ukukwenza kufanele kulingane 110 lokususa ukukhula, t. E. Ukuze umuntu 170 cm ukuphakama kuyoba nesisindo ekahle kg 60. Lokhu kulinganisela kuyahlukahluka ngeminyaka, futhi engu-50 kakade babe ukuthatha 100, futhi ngenxa yalokho, ukuze wonke umuntu ofanayo 170 cm ukuphakama ngeke kufaneleke ukuba isisindo 70 kg. Uma ukuphambuka kusuka kuyinsakavukela kancane, kubalwa ikhalori kusilela nokulandela uhlelo ugesi ngoba kwezinyanga ezimbalwa zizosiza umzimba kanye nesimo somqondo kokuvamile.

Kanjani ukubala kusilela ikhalori isisindo ukulahleka esekelwe umzimba wabo mass index yolwazi

Kuchazwa elilungile ikhalori kusilela, kumelwe acabangele hhayi kuphela isilinganiso jikelele etafuleni, kodwa futhi nemingcele ngazinye emzimbeni. Omunye izinkomba kangcono ukubala nokuzimisela isisindo elilungile ubhekwa index mass body. Lokhu ibalwa ngokumane uhlukanisa isisindo somzimba ngo amakhilogremu by ukuphakama (ngamamitha) yisikwele. Isilinganiso okuholela kumele kuqhathaniswa namazinga kahle sibone ukuthi ekudleni kuyadingeka. Ukushoda kilojoule esimweni ngasinye kudinga indlela ehlukile.

Lapho sizimisele kudingeke ukuncipha noma ngokukhetha ilungelo ugesi uhlelo ukuze balondoloze isisindo elilungile, ungakwazi ukubala ngabanye ikhalori kusilela. Ukubala lesifanele luyisihluthulelo sokuphumelela kuzo ukufeza isikalo ezihlosiwe isikhathi kahle futhi ngaphandle umonakalo empilweni.

Kanjani ukubala kusilela ikhalori ukulahlekelwa labo owengeziwe futhi balondoloze isisindo ekahle

Ukuze yehlise umzimba hhayi isisindo esikhathini esizayo, kudingeka ulandele umthetho elula - inani kilojoule washisa ngosuku ungakwazi ukukwenza kufanele kulingane umehluko phakathi ashisiwe futhi ukuntuleka yabo. Kubonakala sengathi ngempela eziyinkimbinkimbi futhi engaqondakali kalula. Kuyinto, amandla supply system "ikhalori kusilela" ilula, kulula ukukuqonda futhi akhiphe.

Ukubalwa ashisiwe emini

Ukuze sithole ifomula Inkomba iqale ibalwa ngenani ashisiwe ngosuku. Ngenxa yale njongo kukhona ifomula ekhethekile Harris - Benedict. Kuyinto izinga eyisisekelo umzimba, iphindwe Coefficient umsebenzi.

Ukubala of izinga umzimba eziyisisekelo ibalwa amafomula ngezansi, lapho isisindo, ubude kanye nobudala ungaphakathi amakhilogremu futhi amasentimitha, ngokulandelana.

Bmr (amadoda) = 66,5 + (13,75 * w) + (5.003 * ukuphakama) - (6,755 * yobudala)

BSM (abesifazane) = 655.1 + (9.563 * w) + (1.850 * ukuphakama) - (4.676 * yobudala)

umsebenzi isici - value njalo kunqunywa itafula futhi

Izibalo okuholela kwakuzosho inani kilojoule wachitha ngosuku, okusekelwe kuso, futhi udinga ukubala kusilela ikhalori isisindo ukulahleka.

Ukubala efanele elilungile ikhalori kusilela

Isikhathi esining impela ungathola iseluleko mayelana nokusetshenziswa 500, 700 noma 1000 kilojoule kancane, kodwa iseluleko okungalungile. Omunye umuntu angase kungabi kusilela ngokwanele, futhi oyodumazeka indlela of kwesisindo, ungayiboni imiphumela. Enye uzoqala ukunciphisa umzimba ngokushesha kakhulu, ukudala Akwamukelekile ukuthi nemingcele kokuqala kusilela, anamukeliswa sibalo enhle, nempilo ebuthaka futhi izohamba isifiso zingafezeki eliyigugu ulahlekelwe isisindo. Calorie kusilela kufanele libalwa ka lonke inani ashisiwe ngosuku.

Ukuze uqonde ukuthi kusilela ikhalori isisindo ukulahleka ukuthatha njengento enhle, kudingeka unqume indlela edinga wayefisa kwesisindo. Ngokufanele, uma indoda kuzolahla mayelana 700 amagremu ngeliviki. Ngeke eziningi ukucindezeleka emzimbeni, futhi wayezimisele ahlukane isisindo okweqile, ngaphandle kokudala izinqolobane ezengeziwe nganoma lokuchezuka kancane kusukela ekudleni.

Kangakanani kusilela, kukhethwa option ezifanele kakhulu

Amaphesenti ikhalori kusilela ihlukaniswe yaba ezintathu izinhlobo:

• Soft kabusha isisindo - kusuka 10 kuya 15% ashisiwe ngosuku. Ukukhetha kusilela ikhalori, imenyu kungaba cishe akunamkhawulo, ukuqeda ushukela ngokweqile, okunamafutha inyama futhi okunama-kilojoule amaningi imikhiqizo yobisi. Okunjalo kancane kwesisindo ngeke kubangele ukucindezeleka emzimbeni, kulula ukulandela futhi abayi yizinkulumo. Minus kuphela kancane kwesisindo, okungase ayimjabulisi nalabo abafuna imiphumela esheshayo. Ngo abantu ongenalwazi bangase babe nezinkinga ukwephulwa ekudleni, ngoba "ngengozi" ukudla labo extra kilojoule 200 lula kakhulu ukwedlula 600 noma 800, futhi ngaleyo ndlela umphumela ungase ngeke kutholakale.

• Lokulingene impumuzo isisindo - kusuka 15 kuya 25% ashisiwe ngosuku. Ngokushesha Ngifuna ukuqeda le Kilos esengeziwe, kufanele kube okukhulu kusilela. Lapho ekhetha inguqulo lolingene isisindo ngeke angakhishwa ngokushesha, kodwa futhi kwemithetho yokudla zibaluleke kakhulu. Sizoba ukulungisa ngokuphelele ekudleni kwakho ukuze sinqume ukuthi ukudla phezu imenyu kukhona kakhulu okunama-kilojoule amaningi futhi yehlise ukusetshenziswa yabo ibe mincane. Vumela ngokwakho i umthamo owengeziwe ukudla kungandisa umsebenzi ngokomzimba, ke kuzokhulisa bmr, futhi kungakho lemali avumelekile kilojoule. Plus le inketho kahle okusheshayo kwesisindo, nokuthi umkhawulo nakakhulu ukuphazamisa. Yini embi ngalo ukuzithiba abaqinile imingcele enzima.

• Rapid impumuzo isisindo - kusuka 25 kuya 50% ashisiwe ngosuku. Lokhu kukhetha efanelekayo abantu abafuna ngokushesha unciphise isisindo ngenxa yezizathu zokwelapha. Abantu ne inesisindo uzobona yi nice and uzobe levuswe eminye umsebenzi ngempumelelo emzimbeni wakhe, kodwa udinga isikhathi sokuba ume futhi bathuthele ngaphezulu ukwelashwa emnene. Nquma ukuthi iyiphi kufanele kube kusilela ikhalori e isihloko esisha, futhi ukubala livela kuye. Plus le ndlela kuyinto yi okusheshayo futhi abukhali, lokususa umuzwa njalo indlala ukuthi akukwazi ihlupha zokuphila.

Kuvele Ukubusa ebaluleke, okuyinto Kunconywa ukuba banamathela, ukuthola bona indlela ukwakha kusilela ikhalori elisetshenziselwa ukunciphisa umzimba, uthi ukholelwa ngokuqinile ukuthi akunakwenzeka ukuba udle kancane futhi eziningi zokuqeqesha. Uma isinqumo akuyona kuphela ekulweni isisindo okweqile, kodwa yayihlanganisa nokuthi kokuqina imisipha ngokusebenzisa ukuqeqeshwa esebenzayo, kudingeka ucabangele inani kilojoule washisa. Bafanele anele cardio olunzulu futhi amandla anikezwa abafundisi ukuzivocavoca kanye aerobics. Ngakho, uma emva kokwethulwa ngempumelelo ukudla kulekelelwa umthwalo, kubalulekile ukubala inani ashisiwe kanye kusilela zabo, ngokulandelana.

Izinketho ukulawula ikhalori, izibalo kanye Diaries ukudla

Ku-ndaba ebucayi kangaka, njengoba ukulahlekelwa isisindo ukuzithiba kubalulekile kakhulu, kodwa indoda ubani wavuma sithole isisindo okweqile, akulula. Futhi empilweni, kunezinkinga eziningi nsuku zonke, phakathi lapho kulula ukukhohlwa mangaki ama-calories kulokho umkhiqizo kakhulu kangakanani-ke nawe ungadla namuhla. kunconywa ukugcina umbhalo wokudla kwansuku zonke lula umsebenzi kanye nokugcina isiyalo.

Lokho kuyoba kuncike nezidingo ngabanye, kungaba notebook evamile noma incwajana lapho ungakwazi babhala kudliwa ngosuku. Ingabe abavamile Igama idokhumenti noma Excel-spreadsheet kukhompyutha yakho ekhaya noma ehhovisi, futhi mhlawumbe isimiso esikhethekile ku-smartphone.

Izindlela ezimbili zokuqala zidinga isikhathi esengeziwe esichithiwe ngesimo ukubala kilojoule ngakunye esiphelele. E. Phakathi ukupheka kufanele uqale kwalokho ekhishini izikali, electronic ezifiselekayo, isisindo esiqondile yonke imikhiqizo. Bese wengeza yonke imingcele ngayinye, zama ukuthola ukuthi ikhalori ukudla okulungiselelwe kanye kakade kusukela lesi silinganiso caloric isabelo sabo ngabanye. Isifundo kuyinto ngempela enzima futhi kunzima, ngaphandle ematfuba iphutha izibalo. Ungasebenzisa amatafula ukuze senze lula umsebenzi.

izinhlelo ezikhethekile ukuba lula ukuqapha kilojoule washisa

Indlela elula yokwenza control izinhlelo ezikhethekile - Diaries kilojoule. Faka kubo, unga kwi njalo kukhompyutha yakho, ithebhulethi noma smartphone. Esimweni sokuqala basuke ukulandwa nge isiphi isiphequluli zamadivayisi eselula ingalandwa kusukela PlayMarket (amadivayisi okusekelwe-Android) noma iTunes (i-Apple). Incazelo yalezi Diaries electronic ukuthi kukhona kakade befaka lonke ulwazi ukudla ngomumo, nje ukukhetha ilungelo, faka isisindo - ikhalenda uzongezwa ngokuzenzakalelayo futhi ikhalori ukubala BZHU. Ezinye zazo isebenze kuphela nama-izitsha ezivela database yayo, kodwa iningi ikuvumela ukuthi wenze bese ugcine siqu zokupheka zabo ngabanye.

zikhathi ezibalulekile nezinkinga kungenzeka ekunciphiseni umzimba

Lapho ukufunda ulwazi oluningi, thola ukuthi ukudala kusilela ikhalori, Gcina okwenzayo uhlelo ifakiwe, kubonakala sengathi yonke into isilungile futhi ungaqala ukuncipha. Kodwa ngosuku lokuqala ngomuntu ongenakho okuhlangenwe nakho ebhekene izigaba ezimbili izinkinga:

1. omningi kudliwa for kwasekuseni, kwasemini nakusihlwa elambile futhi lonke Ukudla aphazamisa. Izinga Allowable weqiwe ke kulandela ukukhungatheka nokungalondeki enkulu nakakhulu.

2. Indlela yesibili abantu yisijaka nakakhulu. Luqala ngokunikela efanayo ukusetshenziswa okusezingeni eliphezulu kilojoule yokudla kwasekuseni kwasemini futhi bengenazo eyodla. Lesi sigaba sabantu ngeke idlule kuyinsakavukela pereterpit kusihlwa babelambile, ebusuku bayagula kusukela izimpawu kahle kungakhuphula izinga likashukela. Futhi close esibhedlela.

Indlela yokubhekana nezinkinga e uhlela imenyu usuku

Yini okumelwe uyenze? Indlela yokugwema isimo esibi, lugcwele izinkinga zempilo? Ukuvikela impilo yesikhathi esizayo futhi abantu ukwenzela ukungena okuncane kakhulu babe pre-uhlela imenyu ngalolo suku. Uma isimiso sezinzwa kwenza kube nokwenzeka ukucabanga ngokudla ngaphambi kokuyolala futhi kungadingeki ukuba agijimele imbala, ungakwenza kusihlwa. Nquma ukuthi yini izitsha kuyoba kuwo wonke ukudla kanye ukudla okulula, uwabhale phansi in idayari, shiya okunama-kilojoule angu-200 discretionary ngoba ayengayilungiselelanga ngesimo izithelo, ucezu ushokoledi noma amakhukhi. Ngosuku olulandelayo, nje ukulandela imenyu zangaphambi kuhlelwe futhi unamathele isisindo inikezwe ukudla. Uma kusihlwa kungekho mzamo, isikhathi noma isifiso, ungakwazi ukuhlela imenyu ekuseni, ngaphambi kokudla kwasekuseni, ukuqiniseka ukuthi abeqeli.

Iziphetho kanye nezincomo lokugcina kwethulwa yimpumelelo futhi sifinyelele imiphumela ngokushesha

Ngo wokulwela muhle futhi ube nobunye yomzimba laqanjwa indlela yokudla ehambisana nempilo eziningi, kodwa elula kakhulu, ezingabizi futhi kalula elisebenzisekayo kubhekwe kusilela ikhalori. Izibuyekezo Funda futhi emakhasini siqu osaziwayo waphinda afakazele nephephe le ndlela. Kusukela lonke ulwazi mayelana le ndlela ephumelelayo kwesisindo zikhona izincomo eziningana, okuyinto bekungaba isiqalo esihle, futhi umphumela uba okusheshayo nehlala njalo.

1. Ukubala kilojoule - akusiwona ncamashi ukudla, kuba simiso umsoco ofanele. Ekuqaleni zonke kubonakala kuyinkimbinkimbi kakhulu, kodwa ukujwayelana iwukunciphisa ekudleni emasontweni ambalwa umuntu ukuba ahlukane ne ngamakhilogremu ezimbalwa, engawuqondi kanjani okulingene ukudla kwakhew ukuthi inani lokudla phambi.

2. Uhlelo awukuvimbeli ukusetshenziswa kwamafutha, ama-carbohydrate, amaswidi, izithelo noma khekhe. Into esemqoka - inombolo bese edlulele kilojoule discretionary. Ngisho ne kusilela ngobukhulu liyoba yindawo okwesikhathi izikwele ambalwa ushokoledi itiye.

3. Akubalulekile ukunciphisa inani kilojoule ukhaliphile kakhulu, kufanele uqale kancane, ukuze singathwesi avuse umzimba ekuqongeleleni esitokisini.

4. Musa ngicasuke uma ngezinsuku ezimbalwa zokuqala nje isisindo uzosuka ngokushesha, bese kakhudlwana futhi kancane kakhulu. Ekuqaleni, amanzi iya nokuvuvukala ngokweqile, isisindo kweqiniso iqala zinyamalale kamuva futhi kancane kancane.

Ngokulandela lokhu imithetho elula kanye nezincomo, ungakwazi ushiye ukungicika ukukhuluphala ezinyangeni ezimbalwa. Phakathi ukugujwa kokuthwasa imithetho ekudleni ukudla okufanele sigxile engqondweni yami ukuze ukunamathela kungaba yinto elula ngisho ngaphandle kokusebenzisa Diaries nezinhlelo ezikhethekile. Ngakho, ngaphambi elinde ukuphila okujabulisayo umuntu enempilo ngaphandle isisindo okweqile kanye nezinkinga ezihlobene.