Isilinganiso sekhalori nsuku zonke sokulahlekelwa isisindo

Ukulahlekelwa amakhilogremu engeziwe, udinga ukwazi inani lamakholori asetshenziswe ngaphasi kwalokho ochitha nsuku zonke, ngoba lokhu udinga ukwazi izinga lansuku zonke lamakhilomitha okwehla kwesisindo. Konke kuxhomeke kuzo zonke izici zakho: ubulili, ubudala, ukuphakama, isisindo kanye nezinga lomsebenzi.

Ungabala kanjani?

Ukubala izinga lansuku zonke lama-kilojoule, ungasebenzisa ifomu likaHarris-Benedict. Inombolo ekhulayo yamakholori iyadingeka ukuze kusetshenzwe ngokujwayelekile komzimba nokugcina isisindo somzimba. Kubalulekile ukwazi ukuthi lokhu kubalwa kwansuku zonke zokudla kwekhalori akufanelekile kubantu abancanyana kakhulu nabanamafutha kakhulu, ngoba lokhu kubalulekile ukucabangela ezinye izici zomzimba. Ukuze uthole leli fomula, ukuhlolwa nokuhlola kwenziwa kubantu abangu-239.

Ukwazi kanjani isilinganiso sezinsuku zamakholori?

Ukunquma isilinganiso se-basal (PCB), okungukuthi, inani lamakhalori ukugcina isisindo esivele sesibalo sinjengokulandelayo:

Kwabesifazane: BUM = 447.6 + (9.2 x ubukhulu, kg) + (3.1 x ubude, cm) - (4.3 x yobudala, iminyaka).

Kubantu: BUM = 88.36 + (13.4 x ubukhulu, kg) + (4.8 x ubude, cm) - (5.7 x yobudala, iminyaka).

Manje udinga ukucabangela izinga lomsebenzi wakho. Ezingeni ngalinye kukhona ikhoeji:

• uma empilweni yakho akukho ukusebenza ngokomzimba - 1,2;
• inani lokuqeqesha izikhathi ezintathu ngesonto - 1.375;
• inani lokuqeqesha izikhathi ezingu-3-5 ngesonto - 1.55;
• ukuqeqesha nsuku zonke - 1,725;
• Yenza imidlalo okungaphezu kwesisodwa ngosuku - 1.9.

Ukuze uthole inombolo yokugcina yesidingo sekhalenda yansuku zonke, umphumela we-BUM otholiwe kufanele wandezwe ngumsebenzi womsebenzi.

Isibonelo sokubala

Sifunda izinga lezinsuku zonke zamantombazane eneminyaka engama-23 ubudala, okuphakama kwawo kuyi-178 cm, nesisindo esingu-52 kg. Intombazane izikhathi ezine ngesonto iya ekamelweni lokuzivocavoca , ngakho:

I-BUM = 447.6 + 9.2x52 + 3.1x178 - 4.3x23 = 1379 kcal

Isijwayelekile = 1379х1.55 = 2137 kcal.

Ukuze ulahlekelwe isisindo?

Ukuze uqale ukulahlekelwa lawo mapaundi engeziwe, udinga ukunciphisa ukudla kwansuku zonke kwama-calories ngo-20%. Inani elincane lapho umzimba ungasetshenziswa khona u-1200 kcal. Uma okungenani ingxenye eyodwa yefomula ishintsha, isibonelo, ulahlekelwa isisindo noma ukhule, ngakho-ke inani lejwayelekile kufanele lilandiswe. Lapha isibalo esilula sizokuvumela ukuba ususe amaphilisi angeziwe.