Kuyini kuyinsakavukela kilojoule nsuku zonke kwabesifazane labesilisa?

Ukuze uhlale uphilile futhi umuntu lisebenza ludinga ukukhwezelwa. Yiqiniso, ukukhuluma ukudla, kunokuba likaphethiloli noma amalahle. Kuyaphawuleka ukuthi kuleli cala, ngaphezulu ngaso sonke isikhathi ukuthi kungcono, futhi kukhona ngisho inkambiso kilojoule nsuku zonke kwabesilisa nabesifazane.

Uyini ikhalori?

Ngo-physics, igama elithi "ikhalori" Kuyaqondakala ukushisa iyunithi. Ngamanye amazwi, kuba inkomba ukuthi angakanani amandla izophela umzimba eyodwa kuya kwenye. Endabeni yokudla zonke efanayo kakhulu - ngomkhiqizo ngamunye has a Ukwakheka ethize kanye okuhambisanayo amandla value. Isilinganiso simiswe ngalendlela lelandzelako: 1 igremu wamaprotheni ne-carbohydrate kwenza u-4-calories, kanye eyodwa igremu fat - 9 kilojoule.

Izinto zesimanje Homo sapiens asikho isidingo esiphuthumayo ukuxosha kwempango yalo, ukuze usuthe. Iningi labantu, ngokuphambene, ukusebenza "ahlale phansi" isikhundla, okuholela ukuphila umzimba, futhi ukudla wathenga esitolo, esemgwaqweni ngaphakathi ukuhamba ibanga kusuka endlini. Yingakho izinkinga zempilo ezihlobene ukukhuluphala ngokweqile, manje ziqokonyiswe, futhi uma uqhubeka ukuveza ngokomfanekiso, umbuzo malini Udinga ukugcwalisa amafutha, isibe omunye kunazo ukuphokophela.

Kuyinsakavukela kilojoule nsuku zonke

Kwabesilisa nabesifazane, ubungako bamandla ukuthi kufanele lusuke ukudla, uhlukile. Lena ngokuyinhloko ngenxa izici bokuphila. Madoda, ngubani bezilokhu e indima hunter-getter, babe, njengoba umthetho, enkulu yemisipha, futhi ngenxa yokulungiswa yayo kudinga amandla amaningi.

Ngaphezu kwalokho, inani kilojoule ukuthi ukubamba abantu, Kuya ngeminyaka yayo kanye nezici ezithile zofuzo akhuluphele noma mncane (okubizwa ngokuthi "ukuphathwa kwabathintwayo"). Isici esibalulekile ukucacisa isilinganiso kahle energy eyatholakala kusukela ukudla zibalulekile ukuze kube nokuphila, Ingumfanekiso umuntfu lakhetsa kuphila ngato. Uma emini sinalo ukuthi ukuzikhandla ngokomzimba, umzimba kuyinto unwound, futhi umzimba udinga amandla okuningi.

Bala nsuku zonke ikhalori kuyinsakavukela kuyinto ngempela nzima kwakuzoba umuntu oyedwa, kodwa kukhona okuthiwa "ngokwesilinganiso" Inani. Bahlangana izidingo abantu abaningi, futhi akumele ancike lezi zibalo.

Ngakho, ngokusho izifundo esayensi, izinga nsuku zonke kilojoule ngoba kufanele kube khona amadoda ezingeni:

• 2000-2400 kilojoule ngosuku kuyilapho ukuphila umzimba;
• 2400-2600 kilojoule ngosuku ngesikhathi yokuphila ngokulinganisela esebenzayo;
• 2600-3200 kilojoule ngosuku, ne yokuphila asebenzayo.

Ukuze abesifazane, lezi zibalo, ngokulandelana:

• 1600-1800 kilojoule;
• 1800-2200 kilojoule;
• 2200-2500 kilojoule.

Ibhalansi kwesokudla amaphrotheni, amafutha kanye carbohydrate

Kanye ezifakiwe kuyinsakavukela kilojoule nsuku zonke kwabesilisa nabesifazane, izazi zokudla waphawula ukuthi abanye abantu ngokuqinile banamathela ke, namanje yazuza isisindo noma kabi. Empeleni, lokhu akumangalisi. Ngemva izakhi ngamunye, kungaba amaprotheni, fat noma ama-carbohydrate, kwimisebenzi ethile. Ngakho, umsebenzi oyinhloko amafutha - wukuqinisekisa amasheya izakhi, ama-carbohydrate - amandla ilungiselelo, amaprotheni - ukukhiqizwa kwe-enzyme, amahomoni ukwakhiwa amangqamuzana amasha.

Ngakho ibhekwa njengezwekazi, hhayi nje into evamile kilojoule nsuku zonke kwabesilisa nabesifazane, kodwa futhi ukwakheka qualitative ukudla. Ukudla kuyinto efiselekayo ukugcina kuya ubudlelwane ezilandelayo: 10-15% amaprotheni, 25-30% amafutha, okusele carbohydrate okufanele kungene. Ngakho, kuye ngokuthi ngabe isethi umgomo (kwesisindo, noma Ngakolunye uhlangothi, isethi mass) kungaba nhlobonhlobo isibalo izingxenye consumable.