Zakudya zabwino zolemera

Mu zakudya zamasewera zolemera, pafupifupi udindo waukulu umawonetsedwa ndi nthawi yomwe mumadya. Yambani zakudya zanu kuti mudye maola atatu kuti muyambe kupatsa magazi, muyenera kupereka magazi ndi amino acid nthawi zonse.

Zakudya zabwino zoyenera kulemera

Zakudya zopangidwa bwino bwino zolemera zimaphatikizapo zotsatirazi:

1. Manyowa, mkaka wonse, chakudya chokwanira, mafuta a mkaka, nyama zonenepa.
2. Zakuchi, maswiti, otukuta, ziboliboli, mikate ya mkate, timadziti ta chipatso cha mafakitale, zakumwa zofewa ndi shuga, chakudya ndi shuga wambiri, mkate wamba.
3. Zakudya zokazinga kapena zokazinga, mafuta okazinga, mafuta a masamba (kuphatikizapo azitona, sesame, linseed), margarine.

Caloric wokhutira tsiku ndi tsiku

Lembani zakudya zamtundu wa caloriki zomwe mungalole kudya zimatha kupitilira mofulumira kwambiri wa metabolism (Basal Metabolic Rate). Chofunikira, kapena chokhazikika, kagayidwe kake kagayidwe kamene kamagwiritsa ntchito mphamvu zochepa zomwe zimafunika kuti thupi la munthuyu likhalebe ndi cholinga chokhala ndi ntchito zofunika kwambiri panthawi yopumula.

Pano pali njira yakuwerengera izi:

1. Kwa amuna: 66 + 13.7 x kulemera (kg) + 5 x kutalika (cm) - 6.8 x zaka.
2. Akazi: 655 + 9.6 x kulemera (kg) + 1.8 x kutalika (cm) - 4.7 x zaka.

Kuti mudziwe zomwe zili ndi caloric zomwe muyenera kudya, muyenera kuchulukitsa zotsatira za coefficient zofanana ndi zochitika zanu:

• 1,2 - palibe masewera;
• 1,375 - pa sabata: masiku atatu a masewera olimbitsa thupi;
• 1,55 - pa sabata: masiku asanu ndi awiri otsika masewera;
• 1,725 ​​- pa sabata: masiku asanu ndi limodzi ndi asanu ndi awiri (6-7) a masewera olimbitsa thupi.

Kudyetsa pulogalamu yowonjezera kulemera

Mukawerenga, kodi zakudya zamtundu wanu ziyenera kukhala zotani, ganizirani zotsatirazi: kuti mukhale wolemera, muyenera kungowonjezera ndi 15%. Izi zikutanthawuza kuti tsiku lirilonse kuonjezera chiwerengero cha kalori tsiku ndi tsiku cha zakudya zanu chingakhale 100-200 makilogalamu (kuti minofu ikhale bwino, ndipo thupi lanu siliyamba kukula).

Kwa sabata iwe uyenera kulemera kokha kuchokera pa 200 mpaka 500 magalamu. Ngati chakudya - chifukwa chotsatira mofulumira - chimadzaza kwambiri, phindu la kulemera lidzachitika osati chifukwa cha kukula kwa minofu yambiri, komanso chifukwa cha kuwonjezeka kwa mafuta osayenera.

Musaiwale kuti kuwonjezera pa zakudya zoyenera kuganizira, zosangalatsa zimakhala ndi mbali yofunikira kwambiri kuti phindu lolemera likhale loyenera. Musagwiritse ntchito thupi lanu mopitirira muyeso - katundu wolemetsa adzakulepheretsani kuti mupite ku cholinga.