Wopatsa thanzi aliwonse amawerengera zakudya sizowvuta, koma zochokera ku chiŵerengero choyenera cha mapuloteni, mafuta ndi zakudya - kapena BZHU. Ndizizindikiro izi, kuphatikizapo zokhudzana ndi caloric, zomwe zimapanga chisankho chothandizira izi kapena zinthu zina. Ngati mukufuna kudya, monga katswiri - muyenera kudziwa makilogalamu angapo ndi BJU kulemera kumene mukufunikira.
Momwe mungawerengere BZU?
Musanawerengere BJU, choyamba mupeze chomwe chakudya chanu cha tsiku ndi tsiku chiri. Kuti muchite izi, mutha kugwiritsa ntchito njira yapadera yomwe ndi yosiyana kwambiri ndi amai ndi abambo:
- Azimayi: 655 + (9.6 x kulemera kwake mumakilogalamu) + (1.8 x kutalika kwa cm) - (4.7 x zaka);
- Amuna: 66 + (13.7 x thupi lanu) + (5 x kutalika mu cm) - (6.8 x zaka).
Tinawerengetsera chiwerengero cha ma calories omwe ndifunikira kuti mukhale wolemera. Tsopano tikufunika kuchulukitsa nambalayi ndi zochitika zotsatirazi:
- mlingo wocheperako (maulendo apansi ndi maulendo oyendayenda) - 1,20;
- mlingo wawung'ono (1-3 pa sabata, maphunziro ozolowereka) - 1.38;
- mlingo wowerengeka (3-5 pa sabata la maphunziro) - 1.55;
- mlingo wapamwamba (maulendo asanu ndi awiri ndi asanu ndi awiri pa sabata la maphunziro kapena kugwira ntchito mwakhama) - 1.73.
Kodi mwachita izo? Muli ndi kalori yanu yothandiza tsiku ndi tsiku kuti mukhale ndi kulemera kwanu. Pofuna kulemera kwa thupi, tengani 80 peresenti yamtengo wapatali, komanso phindu lolemera - 120%. Pambuyo pa izi, mukhoza kupita kuwerengedwe kwa BJU.
BZU ndalama
Chizoloŵezi cha tsiku ndi tsiku cha BIO ndi makilogalamu n'chosavuta. Kumbukirani nambala yomaliza muwerengera - tinayang'ana calorie yowonjezera, yochulukitsidwa ndi coefficient ndikuyesa kuchuluka kwa makilogalamu okhudzana ndi kulemera kwa thupi, kulemera kolemera kapena kukonzanso kulemera kwake. Pa nkhani ya kulemera kwa thupi, mwachitsanzo, tenga chiwerengero cha 1500 kcal, kuchokera
Kotero, ife tinayamba pang'onopang'ono kuwerengera kwa BJU. Zimapangidwa malinga ndi deta ngatiyi: 1 magalamu a mapuloteni ndi chakudya - 4 kcal, ndi 1 gramu ya mafuta - 9 kcal. Pa nthawi yomweyi, mapuloteni omwe amadya zakudya ayenera kukhala 40%, mafuta - 20%, ndi chakudya - 40%. Mungathe kuwerengera mlingo wanu mwa njira:
- Mapuloteni = (1500 x 0.4) / 4 = 150 g.
- Mafuta = (1500 x 0.2) / 9 = 33 g.
- Zakudya Zakudya = (1500 x 0.4) / 4 = 150 g.
Tsopano mukudziwa momwe kulili koyenera kwa BJU komwe mukufunikira kuti mutaya thupi. Zimangokhala zokhazokha zokhazokhazo komanso kulumikiza deta yolandila kuti mukhale wolemera kwambiri!