Inani calories ngosuku ukunciphisa umzimba. Ukubalwa calories kwi ekutyeni

Calorie - amandla umzimba wethu echitha ukuba kwaso imisebenzi yesiqhelo. kufuneka sizimisele Zingaphi calories itye ngosuku ngokweempawu ezifana nobudala kunye ngesondo, ubukho okanye ukungabikho yomsebenzi ebonakalayo kubomi bemihla ngemihla, indlela yobomi.

Oku kubangelwa yinto yokuba umzimba mfana ufuna amandla ukuze uphuhliso kunye nokukhula, izinga yonke imihla calories kuzanywa ukuba ngamadoda nabafazi ahlukeneyo, kwaye inani ezahlukahlukeneyo calories echithwe malunga nemisebenzi eyahlukeneyo.

Ukuze kubonwe inani calories ngosuku ukwehlisa umzimba, kufuneka kuqala ukufumanisa izinga zabo indlela ezifunekayo ukuze umntu avareji. Oobenno kumntu lowo akayi ukuncipha.

Zingaphi calories itye ngosuku Yinto eqhelekileyo ukuba abantu?

Xa yokuphila opholileyo, nto leyo umdlalo, amadoda aphakathi kweminyaka eli-mahlanu, emibini kuphela amawaka calories ngosuku.

Ngendlela efanayo yobomi wendoda phakathi ezimashumi mahlanu kufuneka ube calories 2200 ngemini.

Abantu abatsha ngaphantsi amathathu ekucetyiswa norm ngemihla ka-2400 calories.

Ukuba abo bantu indlela sinokuhlasela esebenzayo, umzekelo, ukwenza imithambo yonke imihla kwaye bahamba ngeenyawo ukuba seyure ngosuku, ngoko ke kufuneka zongezwe manani angentla kodwa phezu 200 - calories 400 ngosuku.

Omdala, amadoda yokuphila sporty esebenzayo phakathi kweminyaka elishumi elinesibhozo mathathu, ekufuneka zilandelwe banikwe mihla le ka amawaka amathathu calories. Amadoda phezu amathathu, ungenza ukunciphisa eli nani ukuya ku-100 - 200 calories. A oyindoda womelele emva abameli angamashumi amahlanu inxaxheba kwezemidlalo, kucetyiswa ukuba usebenzise 2500 ukuya 2800 calories.

Calorie ngosuku kwi mveliso kufuneka ukuba ngokuqhelekileyo kudla abasetyhini

Xa ladies umzimba phezu amahlanu akukho mfuneko calories ngaphezulu kwama-1600 ngemini. Abasetyhini abaneminyaka 26 no-50, yaye kufuneka ibe 1800 kcal, kunye namantombazana phantsi 26 - amawaka amabini.

In ngokulinganisela yokuphila esebenzayo engumfuziselo ezifanayo kufuneka kwandiswe ngamacandelo 200.

Yaye umsebenzi epheleleyo yinxalenye kumndilili yangosuku zokungenisa caloric kwabasetyhini ngaphantsi amathathu ngu 2400 kcal kwabasetyhini kunye ukusuka-30 ukuya 60, yaye - 2200 kwaye abasetyhini mathandathu nangaphezulu - amawaka amabini calories.

Inani calories ngosuku ukwehlisa umzimba, Kakade ke, kuya kuba ngaphantsi kwe norm kunesiqhelo. Kwaye ukuba umntu ufuna ukuba ngcono, ngokuchasene noko.

Ukongeza kwezi zinto, ukubalwa calories ngemini kufuneka esekelwe phezu umlinganiselo kwamafutha, iikhabhohayidrethi kunye neeproteni ekutyeni osetyenzisiweyo. Zizo ezi izimbiwa engundoqo ukunika amandla kunye namandla umzimba.

Wayo izinto umkhondo

Xa ukunciphisa umzimba, kufuneka balwela ukunciphisa kuphela inani calories kuphela ngosuku, kodwa ukuqinisekisa ukuba ezi calories zabiwa ngokufanelekileyo kunye nokunika nangokuyinzuzo epheleleyo umzimba.

I microcell lokuqala

Carbohydrate - le resource ephambili eziphilayo ngokunxulumene ne-eneji. Kwaye ke kufuneka 60% lweekhalori ndibaphelise ngamnye ngosuku.

Wekhabohayidreyiti ezilula okanye ezimbaxa, okanye ngenye indlela - nobungozi kwaye siyingenelo. Umntu ofuna ukunciphisa umzimba adle entsonkothileyo kuphela, ezifana iziqhamo kunye nemifuno, ukolo kunye nemveliso yazo. Chocolate, amaqebengwana, ice cream, ipasta neetapile (ingakumbi eqhotsiweyo), kungakuhle ukuba singasondeli kwizidlo. Yintoni umahluko? carbohydrate kamsinya zifunxwe ngumzimba izakhamzimba, oko kukhokelela ukunyuka okukhulu iswekile egazini. Kodwa iwela naye kabukhali, emva koko umntu uqalisa ukuziva ukulambela eyomeleleyo nokudinwa. carbohydrate Complex ziya kusingathwa emzimbeni ixesha elide, kaloku ke, ukuba okunesondlo, okt kuhluthe kuhlala ixesha elide. Kunye nokwenziwa yabo eswekile yegazi uhlala kwinqanaba eqhelekileyo ukuba akubangeli ukuhla kwi mood kunye nentlalo-ntle.

microcell yesibini

Protein - na umbandela ukuba isakhiwo eziphilayo. iinwele Human neenzipho, amalungu kunye nezihlunu zenziwe leeprothini na.

izinga zemihla ngemihla kufuneka-15%. Ukwenza i menu kwi calories imini, qinisekisa ukuba ubuncinane 200 kubo babevela protein.

Proteni izilwanyana kunye nemvelaphi yemifuno. Ngowuphi ukukhetha lixhomekeke kukhetho lwakho. In babizwa ngokuba iimveliso 'isilwanyana' yale yezimbiwa zokulanda umkhondo ezifumaneka ezininzi. Kodwa ukutya isityalo kudliwa ngexesha elifanayo ukwandisa umthamo ngaphandle kunene inani eliphezulu calories ngosuku ukunciphisa umzimba.

microcell wesithathu

Amafutha - icandelo ephambili ukuba ipoti ye-zikhusela umzimba. Kwakhona, ezi zinto umkhondo abanenxaxheba ngokuthe ngqo kwiinkqubo metabolic.

Amafutha kufuneka abe ekutyeni ngemihla ka-25-30%. Ngokomzekelo, ukususela 1000 kilojoules ngemini, 250 kufuneka inike oko ngamanqatha. Noko ke, ngaphezu kwesiqingatha sabo kufuneka unsaturated. Loo maKristu abizwa ngokuba 'uphilile ". Bona equlethwe ngobisi kunye neemveliso zobisi, intlanzi kunye namandongomane, namafutha omnquma. Isixa namafutha kufuneka ukunciphisa kangangoko kunokwenzeka kwi ekutyeni. Bona aziyongozi kuphela mzobo, kodwa negalelo nokufunyanwa zizifo zentliziyo ezahlukeneyo.

Siqwalasela calories kunye ubunzima nokulahlekelwa

Ukuba unqwenela ukuba uhlale usempilweni, kufuneka ufunde indlela yokwenza ukubala calories ngosuku. Ukuze wenze oku, kufuneka ukwazi inani ehambelana kutshintshiselwano yayo engundoqo.

Kuba abantu oko osidingayo ikilogram ubunzima bomzimba ngeyure nganye. Ngokuba sex wamhle yi calories 0.9 kuba ngekhilogram enye ngeyure.

Ukuba ungumfazi kwaye inobunzima 70 kg, isantya metabolic carcinomas ibalwa ngolu hlobo lulandelayo:

0.9 x 70 calories Kilo x iiyure ezingama-24. Kuya kuba kilojoules 1701,6, esondezwe kwaye ufumane calories 1702 ngemini.

Ukuze abale inani calories ngosuku ukuba unciphise umzimba phambi kokuba oko akufunayo, kufuneka ukubuyisela olungumgubo ezikhoyo ubunzima umntu ofuna ukufumana.

Ngokomzekelo, ukuba ufuna ubunzima eekhilogram 60.

0.9 x 60 calories Kilo x 24 h = 1296 calories. Le rate sakho semihla ngemihla ukuze ukuncipha.

Nangona kunjalo, ezi zibalo zichanekile kubantu abane zokuphila ngaphantsi esebenzayo. Ngelo xesha, ukuba umthambo, yaye ngaba uyindoda, ngoko ngokomfanekiso okubangelwa izakudityaniswa 400 - 500 Ukuba umthambo, kwaye umfazi, uze udibanise enye 250 - 350 kcal.

Khathalela ukhuseleko ukunciphisa umzimba

Ukuba ngokwenene unengxaki ubunzima, ngoko kukhule obhityileyo kuphela phantsi kweliso zonyango. Ukuba nje wagqiba ukuba balahle a wayedla embalwa, umzekelo, kuba ngexesha beach, iza ngaphandle kwi menu ngemihla carbohydrate kunye namafutha isinyibiliko wongeze umsebenzi ngakumbi ngokomzimba ibe yemihla ngemihla.

Ukulahlekelwa ubunzima kumele ukuba zibe negalelo kwimpilo kunye nobuhle, kungekhona ukuwenza okubi.

Xa umzimba ngokukhawuleza kakhulu bachaphazeleka kakhulu esibindini. Ngapha koko, siya bamthiya amafutha asiyi kutshiswa yaye abazange shwaka emzimbeni, njengoko becinga, azigqibi processed kwezinye izinto imichiza. Uphawu lokuqala ilahleko ubunzima ngokukhawuleza ngokugqithiseleyo - imbonakalo fatty kwi plasma igazi ezininzi. Kungenxa yityhefu yakhe, nenxalenye yesibindi awayihlangula kwaye iqala ukucoca igazi. Ezi amafutha sele efumba kulo, kodwa ngendlela eyahlukileyo. Oku kukhokelela kakuhle kwesibindi, ukusuka apho, njengokuba nisazi, afe.

Ukuze ukunciphisa umzimba, akukho mfuneko yokuba yindlala okanye ukwenza nayiphi na amalungiselelo akhethekileyo. Kodwa nangoku nabani aziyi kukunceda. Musa ukuthembela lweentengiso ummangaliso-indlela utya apho bonke ofuna, nantoni na yaye kwangaxeshanye ukukhula unciphe. Oku akwenzeki. Umzimba ayikwazi akucele. Kufuneka nje ukulawula wena ku tirhisa imihla calories ngaphezu kwakho kudla. Xa kokwenza yokudla, phakathi kwezinye izinto, uboya iwela ngaphandle, iinzipho zimbi. Kokuzila yingozi entliziyweni kunye nezihlunu umsebenzi.

Ukongeza ukugubha eseleyo sakhi, kufuneka asebenzise isixa elifunekayo ifayibha ulwelo ngosuku. Uyacetyiswa ukuba sidle yonke imihla ngexesha elifanayo. Kuba abantu bephelelwa lokulinganisa izidlo ugqibelele ndawonye nomnikelo yokugqibela ezintathu - iiyure ezintathu ezinesiqingatha phambi lokulala. Phambi ukuzoba up menu kwangaphambili ukuhlola imveliso osidingayo itafile kwaye bazixabise kubo Izakha eziyimfuneko. Ukupheka ukutya okunencasa, impilo, elungelelene nobumnandi.

Khumbula ukuba ukulahlekelwa ubunzima kufuneka ekhuselekileyo uze uzise uvuyo lula.