Chiwerengero cha zopatsa mphamvu patsiku kwa kuwonda. Mawerengedwe a zopatsa mphamvu mu chakudya

Milingo - mphamvu kuti thupi lathu amathera kuti lidzigwira ntchito zake bwinobwino. Kodi zopatsa mphamvu zambiri kudya patsiku ayenera kutsimikiza mtima ndi muyezo monga msinkhu ndi kugonana, kukhalapo kapena kusapezeka kwa zolimbitsa thupi tsiku ndi tsiku, njira ya moyo.

Ichi ndi chifukwa chakuti thupi wamng'ono amafunika mphamvu zambiri chitukuko ndi kukula, mlingo tsiku la zopatsa mphamvu mwakhama ndi amuna ndi akazi osiyana, ndi chiwerengero zosiyanasiyana zopatsa mphamvu ntchito pa zosiyanasiyana.

Pofuna kudziwa chiwerengero cha zopatsa mphamvu patsiku kuonda, muyenera choyamba tikupeza mmene ndalama zawo wofunikila munthu wamba. Oobenno munthu amene sinditi kuonda.

Kodi zopatsa mphamvu zambiri kudya patsiku ndi zachilendo kwa amuna?

Pamene anafooka moyo, amene si masewera, amuna a zaka zapakati pa zaka makumi asanu, zopatsa mphamvu zikwi ziwiri zokha patsiku.

Ndi njira ya moyo wa munthu pakati pa makumi atatu ndi makumi asanu ayenera kukhala zopatsa mphamvu 2200 ndi tsiku.

Ndipo achinyamata pansi makumi atatu analimbikitsa ponseponse tsiku la zopatsa mphamvu 2400.

Ngati amuna amenewo ali moyo ndi amtengo yogwira, mwachitsanzo, kuchita Zochita tsiku lililonse ndi kuyenda wapansi kwa ola ndi tsiku ndiye ayenera zidzawonjezedwa kwa ziwerengero pamwamba koma pa 200 - 400 zopatsa mphamvu patsiku.

Ndi yogwira, sporty moyo amuna pakati pa zaka khumi ndi makumi atatu, kutsata gawo tsiku la zopatsa mphamvu zikwi zitatu. Amuna makumi atatu, mungachepetsere chithunzi ichi 100 - 200 zopatsa mphamvu. A kugonana mphamvu pambuyo oimira makumi asanu amene amachita masewera, Ndi bwino kudya pakati pa 2,500 ndi 2,800 zopatsa mphamvu.

Milingo patsiku mankhwala amene ayenera bwinobwino kudya akazi

Pamene madona amangokhala fifite safuna zopatsa mphamvu zoposa 1,600 patsiku. Akazi zaka 26 ndi 50, ndipo ayenera kukhala 1800 kcal, ndi atsikana pansi 26 - zikwi ziwiri.

Moyo zolimbitsa yogwira ndi kanjedza yomweyo ayenera chinawonjezeka ndi mayunitsi 200.

Ndi ntchito zonse kunachitika a mlingo pafupifupi tsiku lililonse kudya caloric akazi pansi makumi atatu ndi 2400 kcal akazi ndi ku 30 60 ndipo - 2200, ndi kwa akazi makumi asanu ndi pamwamba - zopatsa mphamvu zikwi ziwiri.

Chiwerengero cha zopatsa mphamvu patsiku kuonda, ndithudi, adzakhala zosakwana ponseponse masiku. Ndipo ngati munthu akufuna kupeza bwino, m'malo mwake.

Kuphatikiza pazifukwa zimenezi, mawerengedwe a zopatsa mphamvu patsiku zikhazikitsidwe pa chiŵerengero cha mafuta, chakudya ndi mapuloteni chakudya ankadya. Awa ndi mchere omwe amapereka ndi mphamvu ya thupi.

Kufotokozera mwachidule kufufuza zinthu

Pamene inu kuonda, muyenera kuyesetsa osati kuchepetsa chiwerengero cha zopatsa mphamvu ankadya patsiku, komanso kuonetsetsa kuti zopatsa mphamvu izi bwino anagawira ndi kupereka phindu pazipita kwa thupi.

The microcell loyamba

Chakudya - thandizo waukulu wa chamoyo mwa mawu a mphamvu. Ndipo iwo ayenera kukhala 60% ya zopatsa mphamvu ankadya patsiku.

Chakudya ndi yosavuta kapena zovuta kapena ayi - zoipa ndipo ndi opindulitsa. Munthu amene akufuna kuonda adye zovuta yekha, monga zipatso ndi masamba, chimanga ndi zinthu zawo. Chocolate, masikono, ayisikilimu, pasta ndi mbatata (makamaka yokazinga), ndi zofunika kuti achotse zakudya ndi. Kodi kusiyana kwake? Zambiri chakudya mwamsanga odzipereka ndi thupi, tidzapeza nyamuka lakuthwa mu shuga magazi. Koma kugwa zikuchepa, pambuyo umene munthu amayamba kuona njala amphamvu ndi kutopa. Zovuta chakudya ndi kukonzedwa ndi thupi yaitali Komanso ali chopatsa thanzi, mwachitsanzo satiety chopereka nthawi yotalikirapo. Ndi kuloŵerera awo a shuga magazi kukhala pa kambiri kuti sayambitsa kusinthasintha mu maganizo ndi moyo wabwino.

microcell yachiwiri

Mapuloteni - ndi mfundo dongosolo la chamoyo. tsitsi la munthu ndi misomali, ziwalo ndi minofu ndi opangidwa ndi puloteni ndi.

mlingo wake idzikhala 15%. Kupanga zosankha mu zopatsa mphamvu chifukwa tsiku, onetsetsani kuti osachepera 200 anali ku mapuloteni.Tiligu.

Mapuloteni ndi nyama chiyambi masamba. Tichisankhe zimadalira zokonda zanu. Mu otchedwa "nyama" katundu wa kufufuza mchere opezeka lalikulu zedi. Koma chomera zakudya akhoza kudya pa nthawi yomweyo kuonjezera voliyumu popanda choposa nambala pazipita zopatsa mphamvu patsiku kwa kuwonda.

microcell lachitatu

Mafuta - waukulu chigawo cha kutsegula kwa ntchito poteteza thupi. Komanso, kufufuza zinthu izi amagwira ntchito njira kagayidwe kachakudya.

Mafuta akhale mu zakudya tsiku lililonse 25-30%. Mwachitsanzo, ku zopatsa mphamvu 1000 ndi tsiku, 250 ayenera kuonetsetsa kuti mafuta. Komabe, oposa theka la iwo ayenera kukhala unsaturated. Iwo ali kutchedwa "wathanzi". Iwo ali mu mkaka ndi mkaka, nsomba ndi mtedza, mafuta. Kuchuluka kwa zimalimbikitsa mafuta inu muyenera kuchepetsa monga momwe mungathere mu chakudya. Iwo si zoipa okha chithunzi, komanso amathandiza kuti kupeza matenda osiyanasiyana mtima.

Tikambirana zopatsa mphamvu ndi kuonda

Ngati mukufuna kusunga zoyenera, muyenera kuphunzira mmene angachitire mawerengedwe a zopatsa mphamvu patsiku. Kuti tichite zimenezi, muyenera kudziwa chiwerengero lolingana kuwombola waukulu.

Amuna ndi calorie wina pa kilogalamu ya kulemera kwa thupi pa ola limodzi. Pakuti kugonana fairer ndi zopatsa mphamvu 0,9 kwa kilogalamu chomwecho paola.

Ngati ndinu mkazi ndipo kulemera makilogalamu 70, woyambira kagayidwe kachakudya mlingo ndi kuchita masamu motere:

0,9 × 70 kilo zopatsa mphamvu X maola 24. Zidzakhala zopatsa mphamvu 1701,6, anamaliza ndi kupeza zopatsa mphamvu 1702 ndi tsiku.

Kuti awerengere nambala ya zopatsa mphamvu patsiku kuonda pamaso pa mukufuna, muyenera m'malo chilinganizo alipo mu thupi la munthu kuti mukufuna kulandira.

Mwachitsanzo, mukufuna kulemera makilogalamu 60.

0,9 × 60 kilo zopatsa mphamvu × 24 H = 1296 zopatsa mphamvu. Ichi ndi mlingo wanu tsiku kuonda.

Komabe anapezazo awa ali oyenera anthu ndi makhalidwe layamba. Pa nthawi yomweyo, ngati inu masewera olimbitsa thupi komanso ndinu munthu, ndiye kuti chithunzi chifukwa ayenera zidzawonjezedwa 400 - 500. Ngati inu masewera olimbitsa thupi komanso ndinu mkazi, onjezerani wina 250 - 350 kcal.

Kusamalira chitetezo cha kuwonda

Ngati inu kwenikweni ndi vuto kulemera, ndiye kukula woonda kokha moyang'aniridwa ndi achipatala. Ngati inu basi anaganiza kuponya kuchokera pogwiritsa ochepa Mwachitsanzo, nyengo gombe, zidzakhala zokwanira kuti achotse kuchokera tsiku menyu chakudya yosavuta ano zimalimbikitsa mafuta ndi kuwonjezera zambiri zolimbitsa thupi mu moyo wawo wa tsiku ndi tsiku.

Kuonda athandize thanzi ndi kukongola, osati kuwavulaza.

Pa mofulumira kwambiri kuwonda inalili chiwindi. Ndipotu ife anamuda mafuta sadzakhala zopsereza ndi chiyani kutha kwa thupi, monga iwo amaganiza, amangoika n'kupanga zinthu zina. Chizindikiro choyamba cha kwambiri mofulumira kuwonda - kuoneka zidulo mafuta mu madzi a m'magazi lalikulu zedi. Ndi chifukwa ululu wake, ndi chiwindi kupulumutsa n'kuyamba kuyeretsa magazi. mafuta awa kale kuchulukirachulukira, koma mwa mawonekedwe osiyana. Ayenera kuyambitsa matenda a chiwindi, ndi kuchokera pamenepo, monga mukudziwa, kufa.

Pofuna kuchepetsa thupi, safuna kuti njala kapena kukonzekera zapadera. Ilo likadali munthu apindulanji. Usadalire malonda pa chozizwitsa njira imene udzadya onse mukufuna, chilichonse ndipo nthawi yomweyo kukula woonda. Izi sizichitika. thupi silingaone kupusitsidwa. Monga amafunika kulamulira nokha tsiku amathera zopatsa mphamvu kuposa inu kudya. Ndi yotopetsa zakudya, mwa zina, tsitsi ukugwa kuchokera, misomali iwonongeke. Kusala ingafooketse mtima ndi minofu ntchito.

Kuwonjezera kuona bwino kufufuza chinthu, tiyenera kugwiritsa ntchito chofunika kuchuluka kwa CHIKWANGWANI ndi madzimadzi patsiku. Iwo m'pofunika kudya tsiku ndi tsiku pa nthawi yomweyo. Pakuti anthu kuonda ndi chakudya wangwiro ndi chakudya lotsiriza la zitatu - maola atatu ndi theka pamaso yogona. Pamaso kukafola menyu pasadakhale kufufuza tebulo calorie malonda ndi phindu la micronutrients kutero. Kuphika chokoma, moyenera ndi wokongola chakudya.

Kumbukirani kuti kuonda ayenera kukhala omasuka ndi kubweretsa chimwemwe ndi zofewa.