Abaningi bokudla okunomsoco bayelulekwa ukubala nsukuzonke inani lamakholori adliwe. Ngenxa yalokhu uzokwazi ukuqapha nokulawula isisindo sakho. Sekuyisikhathi eside kubalwa inani elidingekayo lama-khalori ngosuku, ngoba abesifazane besukela ku-2100 kuya ku-3000 kcal, kanye namadoda avela ku-2600 kuya ku-3200 kcal. Kodwa ukuze inombolo ibe ecacile, ungasebenzisa amafomula akhethekile okuzokusiza ukubala inombolo edingekayo yama-calories ngokuqondile kuwe:
Inqubo yeHarris-Benedict
Abesifazane: 655.1 + 9.6 x M + 1.85 x P - 4.68 x G.
Amadoda: 66.47 + 13.75 x M + 5.0 x P - 6.74 x G, lapho:
I-M - isisindo somzimba (kg); P - ukukhula (cm); G-yobudala (iminyaka).
I-formula ye-Mifflin-San Jerura
Abesifazane:
10 x ubukhulu (ngo-kg) + 6.25 x ubude (cm) - 5 x ubudala (iminyaka) - 161
Amadoda:
10 x ubukhulu (ngo-kg) + 6.25 x ubude (cm) - 5 x ubudala (iminyaka) + 5
Kungcono ukukhetha ukhetho lwesibili, ngoba lwanamuhla futhi kusiza ukucabangela izici eziningi.
Inani lamakholori wokulahlekelwa kwesisindo
Abesifazane abaningi, ukuze balahle amakhilogremu engeziwe, balungele ukusika isilinganiso sekhalori ngo-2 noma izikhathi ezingaphezulu. Lokhu akulona iqiniso, ngoba ubuncane obuncane, ngokusebenza okujwayelekile komzimba, ngu-1200 kcal. Inani lamakorikhi ukuze ulahlekelwe isisindo liyadingeka, ukunciphisa kancane kancane. Okokuqala, ukunciphisa ngo-10%, uma kungekho mphumela, bese kuthi omunye u-10%, into esemqoka ayihambanga ngaphezu kokungenani.
Ithebula lekhalori lemikhiqizo ethile:
Yidla ngenani lamakorikhi
Imenyu yansuku zonke cishe evumela ukuthi ulahle amaphilisi engeziwe.
- Ukudla kwasekuseni. Ikhetho elihle lokudla kwasekuseni i-porridge eliphekwe emanzini. Ama- carbohydrate anzima azomzimba umzimba isikhathi eside. Ukuhlukanisa izitsha, ungafaka izithelo zakho ozithandayo noma amajikijolo.
- Ukudla. Zama ukuqinisekisa ukuthi lesi sidlo sasigcwele futhi sinezitsha zokuqala nezesibili. Ngesikhathi semini epulatifheni yakho kufanele kube khona amaprotheni nama-carbohydrate.
- Dinner. Kusihlwa, kungcono ukudla okuthile okukhanyayo, isibonelo, isaladi yemifino. Uma lokhu kungakwaneli, faka ezinye izilwane zasolwandle noma inkukhu.
Imenyu enjalo izokuvumela ukuba ulahlekelwe isisindo, kodwa ngesikhathi esifanayo uthole inani elidingekile lama-khalori wokusebenza okujwayelekile.