Amaphuzu Ukudla Calculator

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• Ungabala kanjani inani lamaphoyinti avunyelwe
• Isinyathelo 1:
• Isinyathelo 2:
• Isinyathelo 3:
• Inani lamaphoyinti ekudleni ngakunye
• Imithetho yokudla yamaphoyinti

I-Points Diet isuselwe ikakhulu kumakhalori wokudla, futhi umuntu ngamunye unenani elithile lamaphuzu abangawadla emini, kubalwa ukuthi ukudla ngakunye kukubaluleke kangakanani. Ngakho-ke, ukusetshenziswa usuku lonke kufanele kuhlelwe ngokwala maphuzu, futhi cishe noma yiluphi uhlobo lokudla lungadliwa.

Ukuze ube nokuqapha okuhle kwamaphoyinti kuyadingeka ukubhala phansi konke ukudla nobungako obudliwe emini, okusiza ukucabanga ngalokho okudliwayo nokufunda ukuhlanganisa kangcono ukudla okunempilo, okuvame ukuchitha amaphuzu amancane ekudleni .

Ungabala kanjani inani lamaphoyinti avunyelwe

Inani lamaphoyinti avunyelwe umuntu ngamunye ukuthi awadle usuku lonke liyahlukahluka ngokuya ngocansi, ukuphakama, isisindo nohlobo lomsebenzi owenziwayo.

Isinyathelo 1:

Ukubalwa kokuqala kwenziwa ukwazi i-Basal Metabolic Rate (BMR), ngokusho kwamafomula alandelayo:

Abesifazane:

• Iminyaka eyi-10 kuya kwengu-18: Isisindo x 12.2 + 746
• Iminyaka engu-18 kuye kwengu-30: Isisindo x 14.7 + 496
• Iminyaka engama-30 kuye kwengu-60: Isisindo x 8.7 + 829
• Ngaphezulu kweminyaka engama-60: Isisindo x 10.5 + 596

Abesilisa:

• Iminyaka eyi-10 kuya kwengu-18: Isisindo x 17.5 + 651
• Iminyaka engu-18 kuye kwengu-30: Isisindo x 15.3 + 679
• Iminyaka engama-30 kuye kwengu-60: Isisindo x 8.7 + 879
• Ngaphezulu kwama-60 +: Isisindo x 13.5 + 487

Isinyathelo 2:

Ngemuva kwalokhu kubalwa, kuyadingeka ukwengeza izindleko ngomsebenzi womzimba, ngoba labo abenza ukuzivocavoca umzimba banelungelo lokudla amaphuzu amaningi ekudleni. Ngalokhu, kuyadingeka ukuphindaphinda inani elitholwe ku-TMB ngomsebenzi womzimba, ngokusho kwetafula elingezansi:

Ngakho-ke, owesifazane oneminyaka engama-40 onama-60 kg, ngokwesibonelo, une-BMR ka-1401 kcal, futhi uma enza umsebenzi wokuzivocavoca umzimba okungenani u-3x / ngesonto, uzoba nesamba esiphelele esingu-1401 x 1.35 = 1891 kcal.

Isinyathelo 3:

Ngemuva kokuthola ukuthi mangaki amakhalori owasebenzisayo usuku lonke, udinga ukubala ukuthi mangaki amaphuzu ovunyelwe ukuwasebenzisa ukuze wehlise isisindo. Ukuze wenze lokhu, kufanele uhlukanise amakhalori aphelele ngo-3.6, okuyinani eliphelele lamaphoyinti adingekayo ukugcina isisindo. Ngakho-ke, ukunciphisa isisindo, kuyadingeka ukunciphisa amaphuzu angama-200 kuye kwangama-300 engqikithi etholakele.

Esibonelweni esinikezwe ngowesifazane oneminyaka engama-40 ubudala, ukubalwa kubukeka kanjena: 1891 / 3.6 = 525 points. Ukwehlisa isisindo somzimba, kuzofanele anciphise amaphuzu angama-200 alokho, ashiye ama-525 - 200 = amaphuzu angama-325.

Inani lamaphoyinti ekudleni ngakunye

Ekudleni kwamaphoyinti, ukudla ngakunye kunenani elithile lephuzu okufanele libalwe usuku lonke. Isibonelo, imifino enjenge-radish, utamatisi kanye ne-chard ibiza amaphuzu ayi-0, kanti imifino enjengethanga, ama-beet kanye nezaqathe ibiza amaphuzu ayi-10. Amajusi ahluka phakathi kwamaphoyinti angu-0 kuye kwangama-40, kanti ama-200 ml esiphuzo esithambile abiza amaphuzu angama-24. Isinkwa saseFrance, isibonelo, sibiza amaphuzu angama-40, inani elilinganayo neyunithi elincane elilodwa lamazambane.

Ngakho-ke, kulokhu kudla, konke ukudla kuyakhishwa, futhi ukunakekelwa okuyinhloko kufanele kuthathwe ukuthi kungeqi inani eliphelele lamaphoyinti avunyelwe ngosuku. Kodwa-ke, ukudla ukudla okunomsoco nokudla okunempilo, njengezithelo, imifino kanye nokudla okuphelele, kuvumela ukusetshenziswa kwenani elikhulu lokudla, okunika umuzwa omkhulu wokusutha futhi kushiye indlala isikhathi eside. Ukufinyelela kuhlu oluphelele lokudla namaphoyinti, chofoza: Ithebula lokudla kwamaphoyinti okudla.

Imithetho yokudla yamaphoyinti

Ngaphezu kokuhlonipha amaphuzu aphelele avunyelwe ngosuku, ukuze ukwazi ukunciphisa isisindo ngalokhu kudla kuyadingeka ukulandela eminye imithetho, efana nale:

• Ungeqi inani lamaphoyinti ansuku zonke;
• Ungadluli ekudleni;
• Musa ukuzila ukudla futhi ungadluli emaphuzwini ngelinye ilanga ukuze uwasebenzise kokulandelayo;
• Ungafaki amaphuzu amaningi ngaphansi kobuncane obunconyiwe;
• Ungadli ngaphezu kokudla okungu-5 okuhlukaniswe ngamaphoyinti angama-zero ngosuku;
• Uma uzivocavoca umzimba, uthola amaphuzu athe xaxa, kepha angasetshenziswa kuphela ngosuku olufanayo;
• Ungadli amaphuzu angaphansi kwama-230 ngosuku;
• Ngemuva kokulahlekelwa yi-5 kg ​​kufanele uphinde ubale inani lamaphuzu ongawangena ngosuku.

Ukudla okuthungwa kungenziwa ekhaya, kukodwa noma kuhambisane.