Futhi niyazi mangaki ama-calories udinga kudla ngosuku ngawe?

Mpilonhle, ngomzimba omuhle, ukubukeka enempilo kanye nomsebenzi avumelanayo i umzimba - konke lokhu buvezwa amandla ethu kokubili umthamo nokuhlanzeka ngekhwalithi. Namuhla, lapho ukuze azigcine ekhuthele futhi abe sibalo ukwenzela ukungena okuncane kakhulu kubalulekile ukuze uphumelele emsebenzini wakhe, futhi nenhlanganyelo wobulili obuhlukile, abantu abaningi baqala unake okukhethekile ekudleni kwakho. Zingaki kilojoule udinga kudla ngosuku uzigcine ukuma omkhulu? Zama ukuqonda.

buyisana idatha

Okokuqala, inani ukudla washisa incike umsebenzi ngokomzimba emini. Uma uhlale usuku lonke etafuleni lakhe, uyasukuma ukuze uthele yena inkomishi yekhofi noma iya eyodla, amandla awudingi kakhulu. Futhi yena kukhiqizwa kusuka ukudla washisa. Ngakolunye uhlangothi, labo babe alulona iminithi ayihlali namanje, futhi kulapho wahlanganyela emisebenzini yezandla kungakwenza, udinga ukudla ngokufanele, ukuze singathwesi ewa esuka nokungabi namandla.

Ngesisekelo amazinga Kunconywa kungacacisa ukuthi abaningi kanjani kilojoule ngosuku udinga (kukhona idatha kwabesilisa nabesifazane) ngawe kuye ngokuthi imodi kosuku. Ngokwesilinganiso, ngokuvumelana izibalo izazi zokudla, izintokazi, musa nzima ngokwakho ukunyakaza kuyoba okwanele ukuba kudle 1800-2000 kilojoule, kodwa amantombazane asebenzayo - kuze kufinyelele 2500. Ngo-amadoda, lezi zibalo ethe xaxa ngenxa lemali enkulu yemisipha kanye nezinye izici. Ukudla okuvamile imithwalo non-abalulekile akumele leqe 2500 kcal, futhi esimweni ezemidlalo noma overactive kungaba afinyelela 3000-3500 kilojoule.

Umzimba: amaqembu alwayo?

Lezi la manani awukulinganisela kakhulu, ngoba umuntu ngamunye sinezici ngabanye ukuthi nomthelela mangaki ama-calories udinga kudla ngosuku ukuze ulondoloze impilo enhle. Eliphezulu kakhulu noma eliphansi rate umzimba - ungomunye wabo.

Kukhona amafomula eziningi ngalo ibalwa. Kodwa-ke kungcono hhayi uthemba lezi izibalo, futhi isikhathi ukuya okunomsoco okuhle. Kuyokusiza ukucacisa isimo umzimba wakho, ukubala izinga umzimba nokuthuthukisa ukudla noma ukudla uhlelo ukuze afinyelele imigomo ethize. Omunye wabo kungenzeka ukuncipha.

Ukulahlekelwa isisindo akuyona igama elithi "okubi"

Zingaki kilojoule udinga ukuze ngehlise umzimba? Lena umbuzo eyandile kubantu besifazane, futhi amadoda kuthintwa. Futhi impendulo akulula. Nalapha futhi, bonke ngamunye. izincomo Jikelele: inciphise ukudla ngo-15-20%. Ngakho, uma isetshenziswa ukudla 2000 kilojoule ke, ukunciphisa umzimba, ukudla kufanele ibe ngu- 1600-1700 kcal. kwezithibelo okunjalo kubalulekile ngempela, uma ukubala okuqukethwe kwama-kilojoule ukudla kudliwa ngeviki noma ngenyanga. Kodwa ngezinga elifanayo nsuku yokwehla akuyona kakhulu, ukuze ugweme impilo nezinkinga zempilo kwenza singakwazi abampofu.

Ukwenza isinqumo esihle!

Abaningi benza iphutha ngokucijile ekunciphiseni izinga mangaki ama-calories udinga kudla ngosuku ukuze balondoloze isisindo. Eqinisweni, ukuncipha eqinile bengena umzimba ukudla, futhi kungakho izakhi sibangelwa yini ukufaka izindlela ukuvikelwa. Ezimweni ezinkulu kangako, umzimba kubambezela, ukudla kugaywe eside, ngakho-ke uzolahlekelwa isisindo kancane kunaleso esilindelekile.

Ngakho-ke akudingekile ukuba ukweqisa. Ikhambi best athole isibalo esincane - kancane ukunciphisa izingxenye, ngibenze wusizo nakakhulu, ngisho ukudlala imidlalo. Ngakho udle isaladi kwasemini kanye run ukuqeqesha! Futhi ngesikhathi sakhe sokuphumula, zama ukuhlola ekudleni kwakho futhi silungise: ukubala zingaki kilojoule udinga kudla ngosuku ngawe, ukunciphisa evamile engayitholi caloric ngo-15%.