Yintoni kusilela osidingayo? Indlela ukubala nokudala intsilelo lweekhalori ukunciphisa umzimba

Ukulwa ukutyeba kuye isibetho yonke yoluntu mihla kunzima ukusombulula ingxaki xa bemi zonke kwisithathu uMhlaba. ukutya engafanelekanga, umsebenzi-ofisi, namnqweno ukuzibandakanya kwimidlalo kukhokelela ukuvela buziikhilogram ezingeyomfuneko, leyo andizange ndinikhathaze ekuqaleni. Xa meko kwamandla luze lube kakhulu, indoda nemikhanzi ukusuka ukutya omnye komnye, ukulahlekelwa ubunzima uze sifumane ubunzima ngokukhawuleza, kwaye isangqa luvalwe.

Kuba zonke khulula ngesiquphe ubunzima bomzimba ezifunekayo ukuze babe nokuba iseti olukhulu ngakumbi iingxaki zempilo, badandatheke kwaye, ngenxa yoko, ukuncitshiswa kwezinga lempilo. Enyanisweni, ngokuba ngokupheleleyo ilahleko lokulinganisa akuyomfuneko ukusebenzisa eninzi umgudu ukulungiselela izidlo ezahlukeneyo, qinisekisa ukuba izinto ezithile, enye yezona ndlela amandla - intswelo osidingayo. Ngokusekelwe kuyo, ungenza ngaphandle umsebenzi kakhulu ukuphelisa kwamashumi eekhilogremu benganikhawulelanga nabo nakwixesha elizayo.

ubunzima nokuphakama nemigangatho ngabanye amadoda kunye nabafazi

Phambi yokubala kusilela lweekhalori ukwehlisa umzimba, kufuneka ukuba kumiselwe ezifanelekileyo parameters sesizalo sakho nokuqonda, kuyimfuneko ukuba bafune ubunzima.

Kwindalo, kukho iintlobo ezintathu siseko, kunye nabameli ngamnye bafumane ze unciphise umzimba ngeendlela ezahlukeneyo:

• asthenic. Abameli olu hlobo amathambo ezingcakacileyo, iingalo elide kunye mncane, imilenze kunye nentamo. Ba esebenzayo emzimbeni, ziye zabangela ukutya, kancinane ukufumana ubunzima kwaye kusenokwenzeka ukuba utyebile. Ekubeni idatha efana ekrwada ungaphulukana ubunzima kwiinyanga ezimbalwa ngaphandle kobunzima okukhulu.

• normostenicheskaya. Imin yegolide, abantu kunye nesakhiwo onjalo nethamsanqa ngakumbi bonke, baye babe mzobo ngokugqibeleleyo umlinganiselo, ukutya kuhle yaye hayi ithuba enkulu yokufumana sidudla, size sivumele yena ukungachani ekutyeni.

• Geperstenichesky. Abameli amathambo ezinkulu yale hlobo kwaye ende, apho lo mzobo ejonge unomzimba omkhulu kunye ukulibala. Aba bantu ekunokwenzeka ukuba amavila futhi kufuneka ulandele ngenyameko yokudla. Abameli kule hlobo nkqubo ilahleko lokulinganisa ukuzila ukutya, kodwa musa ukunikezela, i Ukunyamezela encinane kunye nomsebenzi iya kuzisa iziphumo.

Ukuze uqonde ukuba umntu othile yingxaki kunye utyebile, ungasebenzisa itafile imila bokuthobela. Ubunzima avareji kufuneka alingane 110 ukukhula thabatha, t. E. Ukuze umntu 170 cm ubude iya kuba ubunzima ifanelekileyo-60 kg. Le rate yahluka kunye ubudala, yaye ubudala 50 sele kufuneka ukuba uthathe 100, yaye ngoko, wonke umntu efanayo 170 cm ubude kuya kuba kuhle ukuba ubunzima 70 kg. Ukuba ukutenxa kumgaqo kancinci, ukubala intsilelo osidingayo kunye nothotyelo kwinkqubo yonikezelo amandla ezimbalwa iinyanga kuya kukunceda umzimba nengqondo kwisiqhelo.

Indlela ukubala intsilelo osidingayo ukunciphisa umzimba ngokusekelwe imizimba yazo mass index ulwazi

Ukuchaza le osidingayo yokushota kangangoko, kufuneka ithathele ingqalelo kungekuphela nje avareji jikelele etafileni, kodwa ngamnye parameters zomzimba. Enye yeempawu ilungileyo ukuze kubalwe kunye nokuzimisela ubunzima ilungileyo ithathwa ukuba isalathisi ubunzima bomzimba. Oku kubalwa nje ubunzima bomzimba hlula ngeekhilogram ukuphakama (ngeemitha) ophindwe kabini. Umlinganiselo iziphumo kufuneka kuthelekiswa nemigangatho ukuqinisekisa ukuba ukutya kuyimfuneko. Kusilela lweekhalori kwimeko nganye kufuna indlela eyahlukileyo.

Xa uzimisele ukuba kuyimfuneko ekunciphiseni umzimba okanye ngokukhetha inkqubo umbane ilungelo ukugcina ubunzima kakuhle, unako ukubala osidingayo intsilelo ngamnye. Olubalo echanekileyo ngoyena ndoqo kwimpumelelo ekuphumezeni ithagethi ekujoliswe kuzo ixesha kangangoko nangaphandle nobungozi kwimpilo.

Indlela yokubala intswelo osidingayo ukuze singalahlekani extra nokugcina ubunzima efanelekileyo

Ukuba unciphise umzimba kwaye bafumane ubunzima kwixesha elizayo, kufuneka ulandele umthetho olula - inani calories walidla ngemini kufuneka ilingane umahluko phakathi calories elinyukayo, ukunqongophala zabo. Kubonakala ukuba entsonkothileyo kakhulu kwaye akukho lula ukuyiqonda. Ngoko ke, inkqubo umbane "intsilelo osidingayo" ilula, kulula ukuba ukuqonda nokwenza.

Ukubalwa calories wazitshisa emini

Ukuze ubone isalathiso fomula kuqala kubalwa inani calories elinyukayo ngemini. Ukulungiselela le njongo, kukho indlela ekhethekileyo yi Harris - Benedict. Kuyinto izinga esisiseko pathways, xa iphinda phindwe umsebenzi ingumlingani.

Ukubalwa Izinga esisiseko pathways ibalwa iifomyula zinikwe apha ngezantsi, apho ubunzima, ubude kunye ubudala ngeekhilogram kunye iisentimitha, ngokulandelelana kwazo.

BMR (amadoda) = + 66,5 (13,75 * w) + (5.003 * ubude) - (6,755 * ubudala)

BSM (abafazi) = 655.1 + (9.563 * w) + (1.850 * ubude) - (4.676 * ubudala)

umsebenzi factor - ixabiso rhoqo emiselwe itafile kunye

Ukubala iziphumo kuthetha inani calories bachitha ngemini, olusekelwe phezu kwayo, kwaye kufuneka ukuba babale i intsilelo osidingayo ukuze umzimba.

Kubalwe ngokuchanekileyo yokushota ngokupheleleyo osidingayo

rhoqo ungafumana ingcebiso malunga nokusetyenziswa kwe-500, 700 okanye 1000 kilojoules ngaphantsi, kodwa eli cebiso engalunganga. Omnye Umntu akavumelekanga ukuba intsilelo ngokwaneleyo, yaye uya kudana indlela ukwehla kobunzima, musa ukubona iziphumo. Enye uya kuqala ukunciphisa umzimba kakhulu ngokukhawuleza, ukudala azamkelekanga kuba lokuqala parameters eshotayo, ningamkeli noko umzobo omhle, kunye nempilo enkenenkene, nilushiye umnqweno alithandayo kuzaliseka ukuncipha. Osidingayo kusilela kufuneka zibalwe ngepesenti yenani lilonke calories elinyukayo ngemini.

Ukuze uqonde ukuba yintoni na ukuthatha intsilelo osidingayo ukunciphisa umzimba njengoko mmiselo, kufuneka wenze isigqibo ngendlela obukhulu kukuphelelwa ubunzima oyifunayo. Ngeyona ndlela inenzuzo enkulu, ukuba umntu izkulahla malunga 700 grams ngeveki. Akuyi kuba kakhulu ntshikilelo emzimbeni, yaye wayekulungele ukuba ahlukane umzimba, ngaphandle kokudala oovimba ezongezelelweyo kwi zokwahluka incinane ukusuka yokudla.

Njani na i kusilela, ukhetho le ndlela ifanelekileyo

Le yipesenti osidingayo intsilelo ithini zohlulwa ngokwendidi ezintathu:

• Soft kwakhona ubunzima - 10 ukuya kwi-15% lweekhalori elinyukayo ngemini. Ukukhetha kusilela osidingayo, le menu kuba phantse akukho mda, ukuphelisa iswekile agqithisileyo, inyama okunamafutha kunye neemveliso zobisi ophezulu osidingayo. Loo ilahleko ubunzima ngcembe akayi kubangela uxinzelelo emzimbeni, kulula ukuba ukulandela kwaye obukhulu. Thabatha kuphela umzimba kade, leyo sisenokungabakholisi abo bafuna iziphumo ngokukhawuleza. Xa abantu ongenamava uneengxaki ekugxojweni ekutyeni, ngokuba "yi ithuba 'ukutya kwabo calories 200 extra kulula kakhulu ngaphezu 600 okanye 800, yaye ngaloo ndlela isiphumo hayi zingafunyanwa.

• Uncedo ubunzima Moderate - ukususela-15 ukuya kwi-25% lweekhalori elinyukayo ngemini. Ngokukhawuleza Ndifuna ukuba bahlukane le wayedla extra, kokukhona kufuneka intsilelo. Xa ukhetha inguqulo eziphakathi malunga ubunzima uphumile ngokukhawuleza, kodwa kwakhona kwemithetho yokudla zibaluleke kakhulu ngakumbi. Siza kufuneka kukuhlenga ngokupheleleyo ekudleni kwakho ukumisela oko kutya kwi menu zezona Osenyangweni-calorie wayicola intsebenziso yabo ibe ubuncinane. Ziphe i idosi engaphezulu kwe ukutya ukwandisa umsebenzi emzimbeni, oko kuya kwandisa BMR, yaye ngenxa yoko isixa avumelekile calories. Plus olu khetho ilahleko ubunzima noko ngokukhawuleza, nokuba umda kunzima ukuphazamisa. Zisasuka ke bomeleleyo ukuzeyisa kunye nezithintelo engqongqo ngaphezulu.

• isiqabu ubunzima ngokukhawuleza - ukusuka kuma-25 ukuya kuma-50% lweekhalori elinyukayo ngemini. Olu khetho efanelekileyo ngabantu abafuna ngokukhawuleza unciphise umzimba ngenxa yezizathu zonyango. Abantu kunye nobunzima kakhulu aya kubona result nice kwaye iya ngokuchukunyiswa umsebenzi ngakumbi nempumelelo emzimbeni wakhe, kodwa kufuneka ixesha lokuba sime kwaye uye ngakumbi unyango nokuthantamisa. Ukumisela ebekufanele ukuba intsilelo osidingayo kwindawo isihloko esitsha, kwaye ubalo sivela kuye. Plus le ndlela fast and ezibukhali yoko, kuthatyathwe imvakalelo rhoqo yindlala ukuba akanakuba yinto yemihla ngemihla yobomi.

An ulawulo ebalulekileyo, nekucetyiswa ukuba bawulandele ngqo, ufumanise ngokwabo ukudala njani intsilelo osidingayo ukunciphisa umzimba, uthi akunakwenzeka ukuba atye kancinci kunye oluninzi uqeqesho. Ukuba isigqibo ayikho kuphela ekulweni umzimba, kodwa malunga kuqhinwe izihlunu ngoqeqesho esebenzayo, kufuneka ucinge inani calories ziphele. Kufuneka ibe yanele ukuba Cardio olunzulu kunye namandla ezinikezelwa abahlohli zokwenza umthambo kunye aerobics. Ngoko ke, ukuba emva ngokusesikweni ngempumelelo ukutya yongeza umthwalo, kuyimfuneko ukuba zibale inani calories anyukayo ukusilela zabo, ngokulandelelana.

Khetha ulawulo osidingayo, izibalo kunye iidayari ukutya

Xa umcimbi ubuncwane enjalo, njengoko ilahleko ubunzima kubaluleke kakhulu ukuzeyisa, kodwa indoda avunyelwe ukuba bafumane ubunzima kwemfuneko, akukho lula. Kwaye ebomini, kukho iingxaki ezininzi zemihla ngemihla, kulula phakathi apho ukulibala zingaphi calories na njani imveliso kunye wobeka phi udle namhlanje. kucetyiswa ukuba sigcine idayari ukutya ukuba kube lula umsebenzi kunye nokugcina ingqeqesho.

Oko kuya kuba kuxhomekeke kwiimfuno ngamnye, kunokuba nencwadi eqhelekileyo okanye yokubhala apho unokuthi usibhalele kudliwa ngosuku. Ngaba i uxwebhu oqhelekileyo iLizwi okanye Excel spreadsheet kwi ikhaya okanye i-ofisi yakho khompyutha, kwaye mhlawumbi ucwangciso olukhethekileyo efowuni.

Iindlela ezimbini zokuqala zifuna ixesha elongeziweyo wachitha ngendlela yokubala lweekhalori kwi kwisitya ngasinye ogqityiweyo. E. Kulo ukupheka kufuneka kuqala ubunzima esikalini ekhitshini, elektroniki ezinqwenelekayo, ubunzima ngqo zonke iimveliso. Ke dibanisa yonke imida yayo nganye, amisele izidlo osidingayo zilungisiwe yaye sele evela eli xabiso caloric isabelo zabo. Isifundo kakhulu anzima kwaye kunzima, ngaphandle kwenziwa kwemposiso kwi izibalo. Ungasebenzisa iitheyibhile ukuba lula umsebenzi.

iinkqubo ezikhethekileyo ukuququzelela esweni calories ziphele

Eyona ndlela ilula kwaye elula zolawulo iinkqubo ezikhethekileyo - iidayari calories. Faka kubo, ungenza ikhompyutha rhoqo, tablet okanye smart. Kwimeko yokuqala ikotshelwa nge njengawuphi na umkhangeli zincwadi olwenziwa zizixhobo eziphathwayo kunokulayishwa ezantsi kwi PlayMarket (izixhobo ezisekelwe Android) okanye iTunes (yamacebo Apple). Intsingiselo yala iidayari elektroniki ukuba sele kukho lokunithumelela zonke iinkcukacha ukudla ngomumo, wena ukhethe nje ilungelo, faka ubunzima - kwaye ikhalenda izakongezwa ngokuzenzekelayo kwaye osidingayo calculation BZHU. Ezinye zazo zisebenza kuphela izitya ukusuka ledatha kwayo, kodwa uninzi kukuvumela wenze uze ugcine iiresiphi zabo ngabanye.

mathuba ezibalulekileyo kunye neengxaki kunokwenzeka ekunciphiseni umzimba

Xa ufunda ulwazi oluninzi, ufumanise ukuba ukudala indlela intsilelo osidingayo, Gcina idayari okanye inkqubo ifakwe, kubonakala ukuba yonke into ukulungele kwaye ungaqala kwehle ubunzima. Kodwa ngosuku lokuqala umntu ongenamava ujongene iindidi ezimbini iingxaki:

1. ityiwa sakusasa, emini nangokuhlwa yindlala yaye yonke ukutya okuninzi kakhulu aphazamisa. Izinga avumelekile wedatha, ngoko ilandela udandatheko kokhuseleko okukhulu.

2. Le ukhetho yesibini abantu nenkani nangakumbi. Iqala ukusetyenziswa efanayo aphezulu calories kwasekuseni sasemini kwaye kuswela sangokuhlwa. Olu didi lwabantu abayi ngaphezu norm pereterpit ngokuhlwa olambileyo, yaye ebusuku bathe bagula ukusuka iimpawu hypoglycemia. Kufutshane esibhedlele.

Indlela ukujongana iingxaki ekucwangciseni le menu for usuku

Yintoni ukwenza ntoni? Indlela ukuthintela isimo esibi, izaliswe iingxaki zempilo? Ukukhusela impilo elizayo kunye nabantu slim zibe pre-ekucebeni menu imini. Ukuba luvo yenza kube lula ukucinga ngokutya phambi kokuba ulale kwaye kufuneka ukubaleka kwi efrijini, ungakwenza oko ngokuhlwa. Yenza isigqibo izitya ziya kuba zonke izidlo kunye namaqebengwana, uzibhale phantsi kwidayari, shiya calories efihlakeleyo malunga 200 ukuba uchaze ngohlobo iziqhamo, isiqwenga itshokolethi okanye cookies. Ngosuku olulandelayo, nje ukuba ukulandela i menu pre-izicwangciso ze unamathele ubunzima banikwa ukutya. Ukuba ngokuhlwa akukho mzamo, ixesha okanye umnqweno, uyakwazi ukucwangcisa i menu kwi kusasa, phambi kwesidlo sakusasa, ukuze uqiniseke ukuba musa ukuya kuyo.

Izigqibo kunye neziphakamiso zokugqibela xa bekusungulwa ngempumelelo baze bazuze iziphumo ngokukhawuleza

Xa umlo ubuhle nemvisiswano umzimba elaqanjwa izidlo ezininzi, kodwa ke eyona ilula, ezifikelelekayo ngokulula phunyezo ingqalelo intswelo osidingayo. Ukuphonononga Funda naphezu kumaphepha zakho zabantu abadumileyo kwakhona zingqina ukusebenza kakuhle kunye nokhuseleko le ndlela. Ukusuka lonke ulwazi malunga nale ndlela ephumelelayo nokuncipha kukho iingcebiso eziliqela, nto leyo yayiza kuba sisiqalo esihle, kwaye isiphumo a okukhawulezayo nehlala ixesha elide.

1. calories Ukubala - akukho kanye ukutya, oko inkqubo isondlo esifanelekileyo. Ekuqaleni onke kubonakala inzima kakhulu, kodwa siqhelane sokunciphisa kwi ezityiwa iiveki ezimbalwa umntu ukuba ahlukane a wayedla embalwa, yena akaqondi ukuba angathini na ukudla loo mali ukutya ngaphambili.

2. Le nkqubo akakwaleli ukusetyenziswa amafutha, iikhabhohayidrethi, ziilekese, iziqhamo okanye khekhe. Into esemqoka - inani kunye obuncamisileyo calories efihlakeleyo. Nokuba kusilela inkulu iya kuba yindawo ibe izikwere ezimbalwa itshokolethi iti.

3. Akukho mfuneko ukunciphisa inani calories esibukhali kakhulu, kufuneka uqale kancinane, ukuze bandiqumbise umzimba ukuya beqokelela esitokisini.

4. Musa kukucaphukisa into kwiintsuku zokuqala ezimbalwa ubunzima iya kumka ngokukhawuleza, uze ngakumbi kwaye ngokucothayo. Ekuqaleni, amanzi aye iindumbisa ngokugqithiseleyo, ubunzima lokwenyaniso iqalisa ukunyamalala kamva yaye ngokuthe ngcembe.

Ngokulandela le mithetho elula kunye nezindululo, uyakwazi ushiye nesithukuthezi abatyebe phakathi kwiinyanga ezimbalwa. Ngexesha ukugcinwa kwemithetho ezityiwa isondlo esifanelekileyo igxile kakhulu intloko yam ukuba unamathelo bekuya kuba yinto elula nokuba ngaphandle kokusebenzisa kwiidayari kunye neenkqubo ezizodwa. Ngoko ke, ngaphambi belinde umphefumlo onwabile lomntu esempilweni ngaphandle ubunzima kwemfuneko kunye neengxaki ezinxulumene.