Kodi kuchepekedwa calorie? Kodi kuwerengera ndi kulenga kuchepekedwa wa zopatsa mphamvu chifukwa kuwonda

polimbana kunenepa wakhala mkwapulo lonse la anthu masiku ano ndi zovuta kuthetsa vuto la munthu aliyense wokhalamo chachitatu cha dziko lapansi. Kusagwiritsa zakudya, ofesi ntchito, kusafuna kuchita masewera kumabweretsa zikamera wa makilogalamu zosafunika zomwe sindinadandaule poyamba. Pamene zinthu kulamulira ndipo yovuta, munthu iri yofulumira zakudya wina ndi mzake, kuonda ndi kulandira kulemera mofulumira, ndi bwalo yatsekedwa.

Pakuti yense kumaliseche mwadzidzidzi thupi ayenera kukhala kochititsa chidwi kuposa ya matenda, maganizo ndi, monga Motero, kuchepetsa ubwino wonse wa moyo. Ndipotu imfa mulingo woyenera kulemera Sikuti ntchito kwambiri khama kuti kuphika osiyana, chepetsani nokha zakudya zina, mmodzi wa kachitidwe kwambiri mphamvu - ndi kuchepekedwa calorie. Ofotokoza mukhoza popanda ntchito kwambiri kuchotsa makumi makilogalamu ndipo sanali nawo m'tsogolo.

kulemera ndi kutalika mfundo munthu amuna ndi akazi

Pamaso kuwerengetsa ndi kuchepekedwa wa zopatsa mphamvu kuonda, muyenera kudziwa magawo abwino thupi lanu ndi kumvetsa, m'pofunika kuti tizifufuza ena kulemera.

Mu chikhalidwe, pali mitundu itatu ya malamulo, ndi nthumwi ya aliyense wa iwo apeze ndi kuonda m'njira zosiyanasiyana:

• asthenic. Anthu a mtundu wa mafupa zoonda yaitali ndiponso yowonda manja, miyendo ndi khosi. Iwo amachita masewera olimbitsa thupi, kuti inapita patsogolo kagayidwe, pang'onopang'ono kunenepa ndipo osati angakhale onenepa. Deta ngati yaiwisi mukhoza kuonda mu miyezi ingapo popanda movutikira kwambiri.

• normostenicheskaya. The zikutanthauza golide, anthu ndi dongosolo umenewu kwambiri mwayi wa onse, ali mwangwiro njila chithunzi, kagayidwe wabwino ndi zambiri mwayi chotenga wonenepa, ngakhale kulola yekha ena zolakwa chakudya.

• Geperstenichesky. Oimira mafupa ikuluikulu ya mtundu izi ndi wamtali kwambiri, umene chithunzi amayang'ana wamfupi koma wojintcha ndipo plump. Anthu amenewa amayamba kukhala onenepa kwambiri ndipo ayenera mosamala kwambiri kudya zakudya. Anthu a mtundu uwu wa ndondomeko kuwonda si kudya, koma musasiye, ndi kupirira pang'ono ndi ntchito adzabweretsa zotsatira.

Kumvetsa ngati munthu weniweni vuto onenepa, mungathe kugwiritsa ntchito tebulo la kukula kutsalira. Kulemera pafupifupi ayenera kukhala wolingana 110 opanda kukula, T. E. Pakuti munthu 170 masentimita kutalika adzakhala thupi longa la makilogalamu 60. mlingo n'kosiyanasiyana msinkhu, ndi zaka 50 kale kutenga 100, choncho, munthu wofanana 170 masentimita kutalika adzakhala bwino kuti kulemera kwa makilogalamu 70. Ngati kupatuka mwakale pang'ono, kuwerengetsa kuchepekedwa calorie ndi kugwilizana ndi dongosolo magetsi kwa miyezi ingapo udzathandiza kubweretsa thupi ndi maganizo mwakale.

Kodi kuwerengera kuchepekedwa calorie kwa kuwonda zochokera thupi lawo misa index a chidziwitso

KUFOTOKOZERA mulingo woyenera kuchepekedwa calorie, tiyenera kuganizira osati pafupifupi onse pa tebulo, komanso magawo munthu wa thupi. Chimodzi mwa zizindikiro zabwino chifukwa mawerengedwe ndi mtima wa kulemera mulingo woyenera imatengedwa kuti thupi misa index. Izi masamu chabe ndi kugawa thupi mu makilogalamu ndi kutalika (mu meters) lofanana mbali zonse. Chiŵerengero chifukwa ayenera poyerekeza ndi mfundo ndi kuona ngati chakudya n'kofunika. The kuchepekedwa wa zopatsa mphamvu pa nkhani iliyonse amafuna njira ina.

Pamene anatsimikiza kukhala ndi kuonda kapena kusankha bwino dongosolo magetsi kukhalabe mulingo woyenera kulemera, mukhoza kuwerengera munthu calorie kuchepekedwa. The mawerengedwe lolondola ndi chinsinsi bwino kukwaniritsa chandamale anafuna kuti nthawi mulingo woyenera ndipo popanda vuto thanzi.

Kodi kuwerengera ndi kuchepekedwa calorie kutaya anthu owonjezera ndi kukhalabe kunenepa moyenerera

Kuonda osati kunenepa m'tsogolo, muyenera kutsatira lamulo losavuta - chiwerengero cha zopatsa mphamvu ankadya patsiku ayenera kukhala wolingana ndi kusiyana zopatsa mphamvu zopsereza ndi kuwononga awo. Zikuoneka kuti zovuta kwambiri osati osavuta kumva. Ndi mphamvu okwanira dongosolo "calorie kuchepekedwa" ndi yosavuta, losavuta kumvetsa ndi kudzapereka.

Mawerengedwe a zopatsa mphamvu anatentha masana

Kudziwa index chilinganizo koyamba masamu chiwerengero cha zopatsa mphamvu anatentha patsiku. Chifukwa chaichi pali chilinganizo wapadera ndi Harris - Benedict. Ndi zofunika kagayidwe kachakudya kugunda, kuchulukitsa ndi ntchito koyefishienti.

The mawerengedwe a mlingo kagayidwe kachakudya zofunika kuchita masamu ndi mitunduyi anapatsidwa pansipa, kumene kulemera, kutalika ndi zaka zili makilogalamu ndi masentimita, motero.

BMR (amuna) = 66,5 + (13,75 * w) + (5.003 * kutalika) - (6,755 * zaka)

BSM (akazi) = 655.1 + (9.563 * w) + (1.850 * kutalika) - (4.676 * zaka)

ntchito chinthu - mtengo nthawi zonse limadalira gome ndi

Kuwerengetsera chingakhale zikutanthauza chiwerengero cha zopatsa mphamvu anakhala patsiku, ofotokoza ndipo muyenera kuŵerenga kuchepekedwa calorie kwa kuwonda.

The mawerengedwe olondola a mulingo woyenera kuchepekedwa calorie

Nthawi zambiri mukhoza kupeza malangizo pa nkhani ya zopatsa mphamvu 500, 700 kapena 1000 zochepa, koma ndi uphungu wolakwika. Munthu wina akhoza kukhala kuchepekedwa zokwanira, ndipo adzakhumudwe mu njira kuwonda, sumawona zotsatira. Wina amayamba kuonda mofulumira kwambiri popanga zosavomerezeka kwa kuchepekedwa magawo koyamba, ndipo simulandira kokoma, ndipo amadwaladwala ndipo adzasiya zosakwanira wokondedwa chilakolako kuonda. kuchepekedwa kalori ayenera kuchita masamu ngati kuchuluka kwa chiwerengero cha zopatsa mphamvu anatentha patsiku.

Kuti kumvetsa zomwe kuchepekedwa calorie kwa kuwonda kutenga monga mwakale, muyenera kuganizira momwe kwambiri ndi kufunika kuwonda. Optimally, ngati munthu dambo 700 magalamu pa sabata. Izo sizidzakhala kwambiri maganizo ndi thupi, ndipo iye anali kulolera polekanitsa ndi kulemera muyeso, popanda kulenga nkhokwe zina pa zolakwika pang'ono kuchokera chakudya.

Kodi ndi kuchepekedwa, kusankha njira yoyenera kwambiri

Chiwerengero cha kuchepekedwa calorie lagawidwa mitundu itatu:

• Lofewa bwererani kulemera - 10 15% ya zopatsa mphamvu anatentha patsiku. Kusankha kuchepekedwa calorie, menyu akhoza kukhala pafupifupi palibe malire, kuthetsa shuga muyeso, mafuta nyama ndi mankhwala mkulu-kalori mkaka. Chotero pang'onopang'ono kuwonda sadzachititsa kupanikizika thupi, n'zosavuta kutsatira ndipo sangathe bogged pansi. Opanda kokha pang'onopang'ono kuwonda, amene sangasangalale amene akufuna mofulumira. Mu anthu wosadziwa akhale ndi mavuto ndi kuphwanya chakudya, chifukwa "mwangozi" kudya anthu owonjezera zopatsa mphamvu 200 sizivuta kuposa 600 kapena 800, motero chifukwa mwina kuwapeza.

• Wongolerani mpumulo kulemera - kuchokera 15 mpaka 25% ya zopatsa mphamvu anatentha patsiku. Liwiro Ine ndikufuna kuti tichotse pogwiritsa owonjezera kwambiri, ayenera kukhala kuchepekedwa. Posankha Baibulo zolimbitsa kulemera adzakhala akatulutsidwa msanga, komanso kukaniza zakudya ndi zambiri zofunika kwambiri. Ife kwathunthu kukonzanso zakudya lanu kudziwa zimene zakudya pa menyu ali kwambiri mkulu-kalori ndi kuchepetsedwa mowa awo yochepa. Musalole ndi mlingo owonjezera chakudya angadwale zolimbitsa thupi, izo kuonjezera BMR, motero kololeka kuchuluka wa zopatsa mphamvu. Plus njirayi mu mwachilungamo mofulumira kuwonda, ndi kuti malire ngakhale kovuta kuti asokoneze. The downside ndi amphamvu kudziletsa ndi kukaniza kuyeza kwambiri.

• Rapid mpumulo kulemera - kuchokera 25 mpaka 50% ya zopatsa mphamvu anatentha patsiku. njirayi ndi yabwino kwa anthu amene amafuna mwamsanga kuonda mankhwala. Anthu ndi kulemera koposa kuwona chifukwa zabwino ndipo adzakhala analimbikitsa ndi zina ntchito bwino pa thupi lake, koma muyenera nthawi kaye ndi kusamukira zambiri chithandizo wofatsa. Kudziwa zimene ayenera kukhala kuchepekedwa calorie mu dzina latsopano, ndi mawerengedwe ndi kwa iye. Plus njira imeneyi ndi kudya ndi lakuthwa chifukwa, opanda kumverera zonse njala kuti sangakhale nthaŵi zonse moyo.

An ulamuliro zofunika, amene tikulimbikitsidwa kuti mosamalitsa kutsatira, kupeza okha kulenga kuchepekedwa calorie kwa kuwonda, ananena kuti n'zosatheka kudya pang'ono ndi zambiri za maphunziro. Ngati kusankha si pa polimbana kulemera muyeso, komanso za kumangika kwa ma minofu pophunzitsidwa yogwira, muyenera kuganizira chiwerengero cha zopatsa mphamvu kudyedwa. Iwo ayenera kukhala zokwanira cardio tima ndi mphamvu zoperekedwa ndi alangizi gyms ndi othamangitsa. Choncho, ngati pambuyo Launch bwino chakudya wodzilemekeza katundu, m'pofunika awerenge chiwerengero cha zopatsa mphamvu zopsereza ndi kuchepekedwa awo, motero.

Mungasankhe calorie ulamuliro anapezazo ndi zolemba chakudya

Chonchi nkhani wosakhwima, monga kuwonda n'kofunika kwambiri kudziletsa, koma munthu amene analola kunenepa muyeso, si kophweka. Ndipo mu moyo, pali mavuto ambiri tsiku ndi tsiku, lomwe ndi zosavuta kuiwala angati zopatsa mphamvu ndi mankhwala chimene ndipo mukhoza kudya lero mochuluka bwanji. Ndi bwino kukhala ndi kope chakudya kuti atsogolere ntchito ndi lomvera.

Kodi zidzakhala zimadalira amafuna munthu, zingakhale kope labwinobwino kapena kope mungapezeko analemba kudya pa tsiku. Kodi wamba Mawu chikalata kapena kupambana spreadsheet kunyumba kapena ofesi anu kompyuta, ndipo mwinamwake msonkhano wapadera pa foni ndi.

The njira ziwiri zoyambirira amafuna nthawi zina anakhala mu mawonekedwe a mawerengedwe a zopatsa mphamvu iliyonse mbale yotsirizidwa. E. Pa kuphika ayenera choyamba kulemera pa mamba khitchini, zamagetsi zofunika, lenileni kulemera kwa mankhwala onse. Ndiye kuwonjezera magawo onse a lililonse, kudziwa calorie chakudya anakonza kale kwa mtengo uwu caloric gawo lawo payekha. Phunziro ndithu zovuta ndi zovuta kusiya Mwina zolakwa mu kuwerengetsera lapansi. Mukhoza kugwiritsa ntchito matebulo wosalira ntchitoyo.

mapulogalamu apadera kuti magawowa kuwunika zopatsa mphamvu ankadya

Chophweka njira ndi losavuta ulamuliro ndi zochitika zapadera - zolemba zopatsa mphamvu. Ikani iwo, mungathe nthawi zonse kompyuta, piritsi kapena foni. Mbali yoyamba iwo dawunilodi kudzera osatsegula aliwonse mafoni zipangizo akhoza dawunilodi ku PlayMarket (zipangizo zochokera Android) kapena iTunes (zipangizo Apple). Tanthauzo la zolemba izi pakompyuta kuli kale kamodzi mfundo zonse pa chakudya wokonzeka, inu monga kusankha bwino, kulowa kulemera - ndi kalendala adzakhala basi adawonjeza calorie mawerengedwe BZHU. Ena mwa iwo ntchito yekha ndi mbale ku Nawonso achichepere ake, koma ambiri amalola inu kupanga ndi kusunga awo maphikidwe yekha payekha.

mphindi zofunika ndi mavuto mu kuonda

Pamene kuwerenga zambiri, kupeza momwe kulenga kuchepekedwa calorie, Pitirizani tsikulo kapena pulogalamu waikidwa, zikuoneka kuti zinthu zonse zakonzedwa kale ndipo inu mukhoza kuyamba kuonda. Koma pa tsiku loyamba la munthu wosadziwa polimbana ndi magulu awiri a mavuto:

1. wambiri kudya kadzutsa, nkhomaliro ndi madzulo njala ndi zakudya lonse msewu. Kololeka mlingo ali kuposa, ndiye motere kukhumudwa ndi osatetezeka kwambiri.

2. Yachiwiri kwa anthu ouma khosi. Imayamba ndi yemweyo mowa mkulu wa zopatsa mphamvu kadzutsa ndi nkhomaliro ndipo alibe chakudya. gulu la anthu musalumphe ponseponse pereterpit njala madzulo, ndipo usiku amadwala kwa zizindikiro za hypoglycemia. Ndipo pafupi kuchipatala.

Kodi kuthana ndi mavuto pokonzekera menyu kuti tsiku

Kodi kuchita? Kodi kupewa nkhani zosasangalatsa, zinadzala ndi matenda? Kuteteza umoyo tsogolo ndi anthu ang'ono kukhala chisanadze akukonzekera menyu kwa tsiku. Ngati mantha dongosolo limachititsa ndikuganiza za kudya pamaso bedi ndipo alibe kuthamanga kwa firiji, inu mukhoza kuchita izo madzulo. Sankhani mbale adzakhala pa chakudya onse ndi zokhwasula-khwasula, usazilembe mu zolemba ndi, kusiya 200 zopatsa mphamvu discretionary kwa impromptu mu mawonekedwe a zipatso, chidutswa cha chokoleti kapena makeke. Tsiku lotsatira, monga kutsatira menyu chisanadze anakonza ndipo chitani kulemera amapereka chakudya. Ngati madzulo ndi khama, nthawi kapena chilakolako, mukhoza kukonza menyu m'mawa, pamaso pa kadzutsa, kuonetsetsa tilibe kudutsamo.

Mawuwo ndi malangizo omaliza Launch bwino ndi iyende mofulumira

Mu nkhondo ya kukongola ndi mgwirizano wa thupi anayamba zakudya zambiri, koma mophweka kwambiri, zotchipa komanso mosavuta executable ankaona kuchepekedwa calorie. Reviews Phunzirani ndi patsamba za munthu otchuka kamodzinso kutsimikizira efficacy ndi chitetezo cha njira imeneyi. Ndi nkhani zonse za njira izi bwino kuwonda pali malangizo angapo, zimene zingakhale chiyambi chabwino, ndipo zotsatira zake zimakhala mofulumira ndi okhalitsa.

1. yowerengera zopatsa mphamvu - si ndendende zakudya, ndi kachitidwe ka zakudya zoyenerera. Poyamba zonse zikuoneka zovuta, koma ndikuzolowera lingachepetse kudya masabata ochepa munthu polekanitsa ndi pogwiritsa pang'ono, iye sali kumvetsa mmene iye akanakhoza kudya kuti kuchuluka kwa chakudya.

2. Dongosolo saletsa ntchito mafuta, chakudya, maswiti, zipatso kapena pastry. Chinthu chachikulu - chiwerengero ndi choposa cha zopatsa mphamvu discretionary. Ngakhale ndi kuchepekedwa waukulu adzakhala malo a mabwalo ochepa a chokoleti kuti tiyi.

3. Sikuti kuchepetsa chiwerengero cha zopatsa mphamvu ndi lakuthwa kwambiri, muyenera kuyamba pang'onopang'ono, kuti imfayo thupi kudzikundikira m'matangadza.

4. Kodi kukhala wokwiya ngati woyamba masiku ochepa thupi adzapita msanga, kenako zambiri pang'onopang'ono. Poyamba madzi amapita ndi kutupa kwambiri, kulemera oona imayamba kutha pambuyo pang'onopang'ono.

Potsatira malamulo yosavuta ndi malangizo, mukhoza kusiya wotopetsa kunenepa m'miyezi yochepa. Pa mwambo wa malamulo a zakudya zakudya zoyenerera ndi n'zofunika m'mutu mwanga kuti kutsatira kuti ntchito yosavuta ngakhale popanda kugwiritsa ntchito zolemba ndi zochitika zapadera. Choncho, patsogolo pa kuyembekezera moyo wokondwa wa munthu wathanzi popanda kulemera owonjezera ndi mavuto ena.