Ngishisa Mangaki Amakholori Ngosuku?

-Delile

• Ama-calories avuthayo
• Uwabala kanjani ama-calories ashisiwe?
• Isinyathelo 1. Bala iBMR
• Isinyathelo 2. Hlola izinga lomsebenzi wakho
• Isinyathelo 3. Sebenzisa isibalo esigcwele
• Ushisa amakhalori amangaki emisebenzini yansuku zonke?
• Ingabe abesilisa nabesifazane bashisa amakhalori ngokuhlukile?
• Amakholori nokulahlekelwa isisindo
• Amathiphu okunciphisa umzimba

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ama-calories avuthayo

Nsuku zonke, ushisa amakhalori lapho uhambahamba, uzivocavoca umzimba futhi wenza imisebenzi yakho yansuku zonke.

Umzimba wakho uze ushise amakhalori ngokuphumula, ngokusebenzisa imisebenzi eyisisekelo efana nale:

• ukuphefumula
• ukujikeleza kwegazi
• izinqubo zeseli

Wake wazibuza ukuthi mangaki amakhalori owashisayo usuku ngalunye? Ifomula likaHarris-Benedict lingakusiza ukuthola lokhu.

Le fomula ibala isilinganiso sakho se-basal metabolic (BMR), okuyinani lamakhalori umzimba wakho odinga ukuwenza uphumule.

Ngokubala okukodwa, ungathola ukuthi mangaki amakhalori owadingayo usuku ngalunye ukugcina isisindo sakho samanje. Ukudla ama-calories ambalwa kunalokhu kuzoholela ekwehliseni isisindo.

Kubalulekile ukuthi wazi ukuthi ngenkathi ukudla ikhalori nokuzivocavoca umzimba kuyingxenye ebalulekile yokwehlisa isisindo, ama-hormone kanye nemethabolism nakho kudlala indima enkulu.

Uwabala kanjani ama-calories ashisiwe?

Ifomula likaHarris-Benedict, noma i-Harris-Benedict equation, ikuvumela ukuthi uthole ukuthi mangaki amakhalori okudingeka uwadle ngosuku. Ifomula iyalungiswa ngokuya ngobulili bakho, ubudala, nesisindo sakho ukuze unikeze impendulo eqondene nawe.

Lesi sibalo sashicilelwa okokuqala ngo. Abaphenyi babe sebebuyekeza ukubala kaninginingi ukuze bathuthukise ukunemba kwayo.

Uma ususebenze i-BMR yakho, ungaliphindaphinda leli nani ngesilinganiso sezinga lomsebenzi wakho wansuku zonke - kusuka kokuhlala phansi kuya kokunye okusebenzayo - ukuthola inani lamakhalori owadingayo usuku ngalunye ukuze ugcine isisindo sakho.

Izingxenye ezilandelayo zizokutshela ukuthi ungazenza kanjani lezi zibalo. Uma ufuna impendulo esheshayo, ungathola umshini wokubala oku-inthanethi ozokwenzela wona.

Isinyathelo 1. Bala iBMR

Ukubala i-BMR yakho, sebenzisa ubulili bakho, ubudala, nesisindo sakho ukulungisa ifomula.

Amafomula wangempela wokubala le nombolo angokulandelayo, kusetshenziswa amakhilogremu ngesisindo, amasentimitha ukuphakama, neminyaka yobudala.

Kwabesilisa, sebenzisa ukulingana okulandelayo:

• 66 + (6.2 x isisindo) + + (12.7 x ukuphakama) - (6.76 x age) = BMR kwabesilisa

Isibonelo, owesilisa oneminyaka engama-40 ubudala, ongamakhilogremu angu-180, owesilisa onamamitha ayisithupha ubude uneBMR engu-1,829.8. Lokhu kusho ukuthi, ekuphumuleni, bazoshisa cishe ama-calories ayi-1,829.8 ngosuku (isibalo: + 66 + (6.2 x 180) + (12.7 x 72) - (6.76 x 40) = 1,829.8).

Kwabesifazane, sebenzisa i-equation elandelayo:

• I-655.1 + (4.35 x isisindo) + (4.7 x ukuphakama) - (4.7 x age) = BMR yabesifazane

Isibonelo, owesifazane oneminyaka engama-40 ubudala, onamakhilogremu angu-150, onamamitha ama-5 ubude obungamasentimitha ayisithupha une-BMR engu-1,429.7 (isibalo: 655.1 + (4.35 x 150) + (4.7 x 66) - (4.7 × 40) = 1,429.7).

Isinyathelo 2. Hlola izinga lomsebenzi wakho

Ukusuka lapho, kufanele uthole ileveli yomsebenzi wakho. Izinga lomsebenzi i-equation elisebenzisayo limi ngokulandelayo:

• 1.2, noma ukuhlala phansi (ukuzivocavoca okuncane)
• 1.375, noma ungasebenzi kancane (ukuzivocavoca okulula izinsuku eziyi-1-3 ngeviki)
• 1.55, noma usebenza ngokulingene (ukuzivocavoca ngokulingene izinsuku ezingama-3-5 ngesonto)
• 1.725, noma usebenza kakhulu (ukuzivocavoca kanzima izinsuku ezingu-6-7 ngeviki)
• 1.9, noma ukusebenza okuthe xaxa (ukuzivocavoca kanzima kakhulu, ukuqeqeshwa, noma umsebenzi ophathekayo)

Isibonelo, isisebenzi seposi esihamba usuku lonke ngomsebenzi sizoba nezinga lomsebenzi 1.725 kuya ngobude nobunzima bomzila wabo.

Isisebenzi sedeski esihamba kaningana ngesonto sivivinya umzimba sizoba nezinga lomsebenzi 1.55.

Isinyathelo 3. Sebenzisa isibalo esigcwele

Ukuhlanganisa konke ndawonye, ​​isibalo sikaHarris-Benedict simi ngokulandelayo:

• Izinga lomsebenzi we-BMR x = ama-calories adingekayo ukugcina isisindo

Owesifazane onamakhilogremu angu-150 osebenza ngokwengeziwe uzodinga ama-calories angu-2,716 ukuze alondoloze isisindo sakhe 1,429.7 (BMR) x 1.9 (izinga lomsebenzi) = 2,716 ama-calories).

Indoda engamakhilogremu angu-180 esebenza ngokulingene izodinga ama-calories angu-2,836 ukuze igcine isisindo sayo (isibalo: 1829.8 (BMR) x 1.55 (izinga lomsebenzi) = 2,836 ama-calories).

Ushisa amakhalori amangaki emisebenzini yansuku zonke?

Njengoba ukwazi ukubona ezibonelweni ezingenhla, ileveli yomsebenzi ihlobene kakhulu nokuthi mangaki amakhalori umuntu awadingayo usuku ngalunye.

Abantu abaningi bacabanga ukuthi badinga ukuzivocavoca kanzima ukushisa amakhalori usuku lonke.

Ngenkathi ukuzivocavoca umzimba kusha amakhalori amaningi, umzimba wakho nawo ushisa ama-calories ngenkathi wenza imisebenzi ejwayelekile yansuku zonke. Ukushisa okungakanani kuhlobene nokuthi ukala kangakanani.

Isibonelo, abantu bazoshisa inombolo elandelayo yama-calories ngemizuzu engama-30 yokwenza le misebenzi ngokuya ngesisindo sabo:

Ungasebenzisa i-calculator eku-inthanethi exhumanayo ukuthola ukuthi mangaki ama-calories ozowashisa ngenkathi wenza imisebenzi ehlukile. Ukuyisebenzisa, maneka nje umsebenzi wakho, isikhathi osichithe ukwenza, kanye nesisindo sakho.

Ingabe abesilisa nabesifazane bashisa amakhalori ngokuhlukile?

Yebo, abesilisa nabesifazane bashisa ama-calories ngamazinga ahlukene. Kungakho ucansi lufakwa njengokuguquguqukayo ku-equation, kanye nobudala nesisindo, okuthinta futhi inani lamakhalori umuntu awashisayo.

Abesilisa ngokuvamile banamafutha omzimba amancane kunabesifazane. Babuye bathambekele ekubeni nenqwaba yemisipha. Imisipha engaphezulu isho ukuthi umzimba ushisa inani eliphakeme lama-calories ngenkathi uphumule.

Ngakho-ke, ngokujwayelekile, abesilisa bavame ukushisa amakhalori amaningi kunabesifazane jikelele. Lokho kusho, ukwakheka komzimba komuntu ngamunye kudlala indima ebalulekile.

Amakholori nokulahlekelwa isisindo

Lapho usukwazi ukuthi mangaki amakhalori umzimba wakho adinga ukugcina isisindo sakho samanje, ukudla ama-calories ambalwa kunalokhu kuzoholela ekwehliseni isisindo.

Abantu abaningi bakhetha ukunciphisa ukudla kwabo kwekhalori ngama-500 kcal ngosuku ukufeza ukuncipha.

Isibonelo, umuntu onekhalori udinga ama-2,800 ngosuku ukugcina isisindo sakhe samanje angalahlekelwa isisindo uma edla ama-calories angama-2,300 ngosuku.

Ngokunye, ungadla inani elifanayo lamakhalori kepha wenze ukuzivocavoca okuningi ukushisa ama-calories. Lokhu kuzoholela nasekushoneni kwekhalori.

Ukushoda kwamakhalori kusho ukuthi udla amakhalori ambalwa kunokushisa, okuyisihluthulelo sokwehlisa isisindo ngempumelelo.

Kubalulekile ukuthi wazi ukuthi ngenkathi ukudla ikhalori nokuzivocavoca umzimba kuyingxenye ebalulekile yokwehlisa isisindo, ama-hormone kanye nemethabolism nakho kudlala indima enkulu.

Ukuhlakanipha okuvamile ukuthi udinga ukushisa ama-calories angu-3 500 ukuze ulahlekelwe yikhilogremu elilodwa. Lokhu kusho ukunciphisa ukudla kwekhalori ngama-500 kcal ngosuku ukuze wehlise iphawundi elingu-1 ngesonto.

Abaphenyi kusukela lapho babize umthetho wama-khalori angama-3 500, ngoba akulula kangako. Eqinisweni, inani lama-calories odinga ukuwashisa lincike ekutheni ungakanani amafutha omzimba nemisipha onayo.

Funda kabanzi mayelana nokuthi mangaki amakhalori ongawadla ukuze unciphise isisindo lapha.

Amathiphu okunciphisa umzimba

Ukwehla kwesisindo akulula njalo njengokufaka izinombolo kusibali.

Indlela ephumelela kakhulu yokwehlisa isisindo somzimba nokuyigcina ikude nesikhathi eside, ukulandela indlela yokuphila elinganiselayo efaka:

• ukudla okunempilo
• ukuzivocavoca umzimba njalo
• ukulala kwekhwalithi eyanele
• izindlela eziphumelelayo zokunciphisa ukucindezeleka

Abanye abantu futhi bathola lezi zeluleko zingasiza lapho bezama ukunciphisa umzimba:

• amalebula okufunda ukuze ufunde amaqiniso wokudla okunempilo mayelana nokudla okudlayo
• ukugcina idayari yokudla ukuze ubone ukuthi udlani ngosuku futhi ubone izindawo ongazithuthukisa
• ukukhetha izinketho zekhalori eziphansi lapho ukhetha ukudla, njengobisi olunamafutha esikhundleni sobisi oluphelele, ama-popcorn aqhume umoya esikhundleni samachips, ne-pizza encane yoqweqwe esikhundleni sogqinsi olujiyile
• ukunciphisa ukudla okusetshenzisiwe, okunama-khalori aphezulu, ukudla okunomsoco omncane, njengamaswidi, amakhukhi, nama-chips
• ukukhumbula osayizi bezabelo ukugwema ukudla ingxenye engaphezu kweyodwa ngengozi
• ukubeka ukudla epuletini kunokukudla ngqo kusuka esikhwameni
• kusetshenziswa amapuleti amancane nezitsha
• ukudla kancane nokuhlafuna ukudla kahle
• ukulinda okungenani imizuzu engama-20 ngaphambi kokubuyela emuva imizuzwana
• ukwenza ushintsho oluncane, oluzinzile esikhundleni sokuncoma ukudla kokuphahlazeka

Thenga amadayari okudla ukusiza ukuqalisa.