Umkhuba wama-kilojoule ngosuku ngowesifazane: kuncike kuncike

Ukuthola ukulahlekelwa kwesisindo kunzima ngoba amandla omuntu aphansi, kanti ukudla okuningi kunamafutha kakhulu. Ngaphezu kwalokho, abanye abakhiqizi bahlakulela amafomula akhethekile ngesilinganiso samafutha, ama-carbohydrate nosawoti ekudleni. Ukudla okunjalo kudala kalula ukuxhomeka. Izibonelo: imishayo ye-chocolate, amaqebelengwane, i-ayisikhilimu, ama-noodle asheshayo. Akulula ezimweni ezinjalo ukuhlala ngaphakathi kwemingcele yalokho okuvumelekile. Futhi yimuphi umkhuba wekhalori ngosuku ngosuku lwesifazane?

Inani elilinganisiwe

Ezincwadini zamanje zokubhekisela (hhayi ngeSoviet) zikhombisa umkhuba ka-2000 kcal wokusebenza ngengqondo. Noma kunjalo, leli nani ngokuvamile kufanele lilungiswe. Ngokwemigomo ingabala kanjani ukuthi umuntu angadla ngaphandle kokufaka ingozi ekutheni alulame, zingaki amakhalori ngosuku olujwayelekile? Kuvame ukulungiswa ngokuya kumagugu amancane. Indlela kuphela enokwethenjelwa yokunquma ukugeleza kokuphumula ukuhlola ukushisa okuvela emzimbeni. Zonke ezinye izindlela zenza okungalungile.

Ngaphezu kokuvamile

Ukusetshenziswa kwama-kilojoule ngezindlela eziningi kuxhomeke endaweni yomzimba, okungukuthi, ukugaya umzimba kwamafutha amaningi ezimweni eziningi kusebenza kakhudlwana kunalabo abasondelene. Umkhuba wama-kilojoule ngosuku owesifazane ungaba ngu-2500 kcal. Futhi uma futhi enza imidlalo njalo, usebenza ngokomzimba, khona-ke isidingo singaba ngu-3000 kcal ngokuqeqeshwa noma ngosuku lokusebenza. Uma ufuna ukunciphisa isisindo kubantu abanamafutha, ngokuvamile kuvame ukunciphisa ukudla kwakho kwekhalori kuma-calories angu-1500 - futhi ukulahlekelwa isisindo esheshayo kuqala (1 kg ngesonto).

Izindaba zokukhula

Umkhuba wama-kilojoule ngosuku ukuthi owesifazane onokuphakama okuncane ungaphansi kwabesifazane abakhulu. Ngakho-ke, isibonelo, amaJapane (nabesifazane abangamaJapane) ngokuvamile badla ngaphansi kuka-1200 kcal ngosuku, ngenkathi engabonakali. Uma ukuphakama kwakho kungaphansi kuka- 160 cm, kungenzeka ukuthi izidingo zizobe ziphansi kakhulu kunezentombazane eyaba yi-175 cm.

Isikhathi asinakulinganiswa

Inani lokudla kwekhalori ngosuku lixhomeke eminyakeni. Kubesifazane abaneminyaka ehlukene, zonke ezinye izinto zilingana, umehluko ungaba ngu-400-500 kcal. Abaningi bathola isisindo kancane kancane ngenxa yokwehla okungaqondakali kwezinqubo zemetrili kule minyaka. Uma isikhathi sokwenza isinyathelo, ungaqala ukubheka kangcono eminyakeni engama-40 kunama-25.

Sihluke kakhulu

Umkhuba wama-kilojoule ngosuku owesifazane usencike kakhulu ezintweni zomthethosisekelo, okungukuthi, ngesilinganiso samandla nesisindo somzimba. Uma uncane ngokwevolumu kunabesifazane abanokuphakama kanye nesisindo esifanayo, cishe kungenzeka ukuthi usesimweni esihle, futhi ungadla okungaphezulu kuka-100-200 kcal ukugcina isisindo kunabantu abanamafutha amaningi.

Uma wena, njengeningi, ungenalo ithuba lokuxhumana nesikhungo sezokwelapha ngesilinganiso esiqondile senani le-basal metabolism, yamukela u-2000 ngesibalo sokuqala. Bese uzama ukugcina ukudla kwamaviki amabili ka-1500 kcal. Uma ulahlekelwa isisindo ngo-1 kg noma ngaphezulu, kungenzeka ukuthi izinga lakho liyi-2000 kcal ngosuku. Kodwa khumbula ukuthi ngokuhlangenwe nakho kokudla, lesi sibalo singakhohla kufika ku-1500 noma ngaphansi, ngakho-ke uzolahlekelwa isisindo. Ukuze uvimbele lesi simo esingathandeki, ubhalise ukuqeqeshwa kwamandla eqenjini noma uthenge ukubhalisa kwi-gym. Lokhu kuzosiza ekusindiseni ubukhulu be-muscle, ngakho-ke izinga lokudla kwekhalori ngosuku lizoshintsha kancane.