Malori patsiku

Ndizosatheka kuti mupeze zotsatira zabwino mukumenyana ndi kulemera kwakukulu, pamene thupi liri ndi maola owonjezera. Chikhalidwe chofunikira kuti mutaya thupi ndi kuchotsa mafuta ndi kusowa kwa zakudya m'thupi. Lero tidzanena za "zopweteka" ndi "zothandiza" zopatsa mphamvu, komanso momwe mungadziŵerengere kuchuluka kwa ndalama zopangira kulemera .

Ma calories ali ndi popanda kuchita mwakuthupi

Zambiri zakuthupi - lingaliro ndilo lonse. Kwa wina, iyi ndi holo ya masewera 4 pa sabata, kwa wina - mphindi 15 kuti apite. Anthu ambiri ogwira ntchito m'maofesi amamva kuti akusowa kwambiri ntchito. Izi zimapangitsa kunenepa kwambiri, kulemera kwakukulu, mavuto a mmbuyo, mitsempha ya varicose ndi kuchepa kwa mphamvu. Pali zakudya zabwino zokhudzana ndi kalori patsiku, zopangidwa malinga ndi kukula, zaka, moyo ndi kuchuluka kwa masewera olimbitsa thupi.

Imodzi mwa njira zabwino kwambiri zogwiritsira ntchito kalori patsiku ndi izi:

1. Kukula (cm) x 1.8 = A.
2. Kulemera (kg) x 9.6 = V.
3. Ukalamba (zaka zonse) ˙ 4,7 = С.
4. A + B + C + 655 = Calorie Rate Rate (INC).
5. Kayi yokwanira yogwira ntchito.

Zokwanira zachitetezo cha thupi ndi izi:

• moyo wosakhalitsa, kusowa thupi. katundu - 1,2;
• Maphunziro a magulu ang'onoang'ono mu holo 2-3 pa sabata - 1.38;
• Ophunzira - m'kalasi ya maulendo ambiri 3-4 pa sabata - 1.55;
• ntchito zapamwamba kwambiri 3 kapena kangapo pa sabata - 1.73.

Mwachitsanzo, tidzakhala ndi chiwerengero cha makilogalamu a amayi ambiri: kutalika kwa 167, kulemera kwa 60, zaka 35, kugwira ntchito ku ofesi ndikuchita masewera olimbitsa thupi kangapo pa sabata. Kuwerengera kalori, timapeza mlingo woyenera pa tsiku la 2328. Mtengowu ndi wokwanira kuti magetsi aziperekedwa kwa thupi.

Mitundu yosiyanasiyana ya thupi imatenga zakudya zosiyana. Koma muyenera kudziwa kuti munthu amene amachita masewera olimbitsa thupi komanso ali ndi minofu yolimba, akupumula, amakhala ndi ma calories ambiri kuposa anthu osasewera. Wothamanga ndi munthu amene akuvutika ndi kunenepa kwambiri, zinthu zina zonse zimakhala zofanana (munthu, kulemera kwa makilogalamu 100, kutalika 185 makilogalamu) amafunikira chiwerengero cha ma calories osiyana. Ndipo ngati mpikisano wotchuka ndi 4500 - 5000 makilogalamu patsiku, ndiye munthu amene ali ndi kunenepa kwambiri sayenera kudya motere. Choncho, ndi mwayi waukulu kuikapo chinthu chomwe chimapangidwira.

Kodi mungawerengetse bwanji makilogalamu olemera?

Pofuna kuchepetsa kulemera kwa 300 - 400 g pa sabata, kudya makilogalamu ayenera kuchepetsedwa ndi 20%. Ziyenera kunyalidwa m'maganizo kuti kukhalabe ndi thanzi labwino, chiwerengero cha makilogalamu patsiku sayenera kukhala osachepera 1600.

Zimakhala zovuta kuwerengera mphamvu ya chakudya chokonzekera. Pachifukwa ichi ndi bwino kugwiritsa ntchito kanyumba kakang'ono. Onetsetsani kuti mukuganiza kuti zakudya zopatsa chakudya (mwachitsanzo, mpunga wophika, mu 100 g) zimasiyana ndi zakudya zopangira zakudya zosakonzekera. Ichi ndi chifukwa cha kuyamwa kwa chinyezi ndi mafuta.

Pamene kutaya thupi ndi kutsatira miyoyo yathanzi, nkofunika osati kuchuluka kwa makilogalamu m'magawo, komanso kuchuluka kwa mapuloteni, mafuta ndi chakudya. Ndi kuchulukanso kwa zakudya, zakudya zopanda mafuta zimasungidwa m'mafuta, ndi kusowa - kumverera kwowopa kwanthawi zonse komanso kukhumudwa. Kuperewera kwa mafuta kumapangitsa kuti njala iwonongeke, ndipo kusowa kwa mapuloteni okwanira kumasokoneza mphamvu ya metabolism. Chiŵerengero chabwino cha chakudya ndi 15% mapuloteni, 15% mafuta, 60% Zakudya.

Pamene mutayalemera ndi kuwerengera ndalama, muyenera kukumbukira kuti thupi lanu, lomwe lili ndi mphamvu ya phukusi la cottage tchizi (0,6%, 250 g) ndi keke ya chokoleti (80 g) sizothandiza. Choncho sikokwanira kuti mudziwe momwe mungaperekere makilogalamu olemera. Ndikofunika kudya zakudya zathanzi komanso zathanzi.