Kodi mafuta ambiri pa tsiku amatenga bwanji kulemera?

Pankhani ya kuchepa thupi ndi zakudya, ndikusankha mitu yabwino, timayesetsa kuti tisatenge mbale zowonjezera mafuta. Komabe, chilengedwe sichitipatsa chirichonse monga chomwecho, ndipo ngati simukuletsa kupatula mafuta, mukhoza kuwononga thanzi lanu. Choncho, kuti muwonetsetse kuti mukugwirizana ndi kuchotsa mapaundi angapo owonjezera, muyenera kuyanjana bwino ndi zakudya zawo. Pachifukwa ichi ndikofunikira kudziŵa kuchuluka kwa momwe mukuyenera kudya mafuta tsiku kuti muchepetse. Pali njira zingapo zophweka komanso zotsika mtengo zochitira izi.

Ndimadyerera mafuta angati patsiku?

Ngakhale kuti sitikufuna kukhala munthu wabwino, sitiyenera kuchotsa kwathunthu chakudya chodzaza ndi mafuta ku zakudya. Ndipotu, amapereka thupi ndi kusinthana kwa mphamvu, kutetezedwa ku zinthu zovuta, kutenga nawo mbali mu maselo, kuthandiza kutentha ndi kukhuta thupi ndi mavitamini oyenera A, D, K, E.

Kuti mudziwe kuchuluka kwa mafuta omwe mukufunikira patsiku, mukhoza kutsatira zosavuta kuziwerengera. Pakuti chiyambi cholemera cholemera chimatsimikiziridwa:

• ndi kuwonjezeka kwa 165 cm ndi pansi, ndiye kuchotsa 100;
• kuyambira 166 mpaka 175 cm, kuchotsa 105;
• 175 cm kapena kuposa, kuchotsani 110.

Kuwonjezera apo, ngati muli ndi fupa lochepa, chotsani 10% kuchokera ku chiwerengerocho, ngati fupa liri lonse, onjezerani 10%. Ndikumanga nyumba yachizolowezi, timasiya icho. Timakumbukira kuti mafuta amafunika kuchuluka bwanji pa 1 kg yalemera, chiwerengero chimenechi ndi 0.8 - 1 g Choncho, ngati kutalika kwake ndi 165, kulemera kwake ndi 70 kg, ndipo kulemera kwake ndi 65 makilogalamu, ndipo mafuta ena amagwiritsidwa ntchito, choncho muyenera kutsatira ndondomeko ya munthu aliyense: 65 x 0.8 = 52 magalamu patsiku.

Kodi ndi magalamu angati a mafuta amene mumasowa tsiku kuti muchepe?

Mwachidziwikire, pakuchita izi ndikofunikira, choyamba, kudalira pa mlingo wa tsiku ndi tsiku. Pafupipafupi, munthu amatha makilogalamu 2000. Pofuna kuchepetsa kulemera, chiwerengerochi chiyenera kuchepetsedwa, motero kuchuluka kwa mafuta kudzachepetsanso. Kuti muwonongeke kwambiri , ndi kuchita masewera olimbitsa thupi nthawi zonse ndi bwino kuchepetsa 1,350 kcal patsiku. Phunzirani magalamu angati a mafuta omwe mumafunikira patsiku kuti muchepetse thupi.

Zikudziwika kuti mwa chiwerengero cha makilogalamu, 20 - 25% amakhala ndi mafuta. Chifukwa chake, gawo lawo pa mlingo wa tsiku ndi tsiku ndi: (1350/100) * 25 = mafuta 337.5 kcal .

Popeza kuti 9 gm ya mafuta pa 1 g ya mafuta, n'zosavuta kuwerengera mafuta omwe mumafunikira tsiku lililonse kuti muchepetse kulemera kwake: 337.5 kcal / 9 kcal = 37.5 magalamu a mafuta patsiku.