Ubani, uma kungenjalo ingxenye engcono yomuntu, uyazi ukuthi yiziphi i-calories? Siyabonga, kungenzeka ukuhola indlela yokuphila ephathekayo, esebenzayo, nokuzivocavoca, futhi ngesikhathi esifanayo sigcine isimo esijwayelekile sempilo.
Kodwa-ke, uma ukhiqizwa amakholori amaningi kakhulu, ingozi kufanele ikhule ibe nesibindi futhi ubone izinhlangothi emzimbeni wakho kanye nesisu somzimba esikhulu kakhulu. Yingakho, abahlengikazi baye bathola amafomu amaningi wokubala isilinganiso sekhalori yansuku zonke yabesifazane. Emva kwakho konke, abesifazane abafana nalokhu, akukhocala, impilo ejwayelekile esebenzayo idinga amandla angaphansi kwamadoda. Ngenxa yokubala okulula, ungabala kalula ukuthi mangaki ama-khalori owudinga ukuba udle kusukela osukwini lokulahlekelwa isisindo, ugcwalise noma uhlale ngesimo esifanayo. Futhi kanjani ukukwenza kahle, sizokutshela ngokuningiliziwe.
Isilinganiso seKhalori Yansuku zonke Yabesifazane
Kuye ngokuthi uhlobo luni lokuphila owesifazane oholayo, amandla angakanani adingekayo ukuze afeze zonke izinhlelo zakhe zosuku, futhi ubala amakholori ayadingeka kuye. Ngentombazane, isilinganiso sekhalori yansuku zonke cishe ngamakhilomitha angama-2800, ngabesifazane abakhulelwe nabomama abancelisayo, abaphoqelekile ukuba badle kabili, kwanele ukuba badle amakhilomitha angu-3200-3500 ngosuku. Ngokuqondene nabagijimi, ngenxa yokusetshenziswa ngokweqile kwamandla ngesikhathi sokuqeqeshwa kanye nemincintiswano, nokuvivinya umzimba njalo, isilinganiso sabo kungama-kilojoule angu-4000 ngosuku.
Manje ake sibone ukuthi izinga lansuku zonke lamakhilori lingafanele yini abesifazane besifazane abaneminyaka engama-20 kuya ku-30, ngokusekelwe ezimeni zabo zomsebenzi wabo obalulekile. Futhi ngakho:
- Amakholori angu-2000 - isibonakaliso esiphezulu kunazo zonke abesifazane abahlala emakhaya abahola indlela yokuphila ethule futhi bahlanganyele emsebenzini wokuhlala phansi;
- Amakholori angu-2200 ngosuku kufanele anikezwe abesifazane abenza imisebenzi ejwayelekile, okuyisibonelo, ukuchitha isigamu sosuku enkingeni, enye ingxenye iyazinikezela emsebenzini othulile, ongasebenzi;
- Amakholori angu-2400 ngosuku adingekayo kumantombazane nakwabesifazane abangakwazi ukuhlala endaweni eyodwa isikhathi eside, benza umsebenzi osebenzayo usuku lonke, futhi bahamba ngokuzimela ngaphandle kwemoto.
Ukubala i-Daily Calorie Rate
Uma wazi ukuthi yisiphi isigaba sabameli abalungile bezocansi, ungathola phansi ibhizinisi. Ngenxa yefomula eziningana ezikhona kakade, kulula ukwenza lokhu.
Ukubala izinga lansuku zonke lama-khalori lokunciphisa isisindo kukhona ifomula:
Ukulinganisa ufuna ukuthola x14 / 0.453 = SNK (isilinganiso sekhalori nsuku zonke).
Ukuze balondoloze isisindo sabo sangempela emingceleni yesiqhelo, isilinganiso sekhalori yansuku zonke sabesifazane besukela eminyakeni engu-20 kuya kwezingama-30 sinqunywe ifomula:
Isisindo sangempela x24 = SKN.
Ngokusekelwe ekukhuleni, kwesisindo kanye neminyaka yobudala yokugcina isisindo samanje, ungakwazi ukubala isilinganiso sakho semethamo bese uthola izinga lakho elihle lokudla kwekhalori yansuku zonke. Kulula ukubala ngosizo lwefomula: ukukhula x1.8 + isisindo x9.6 + yobudala x4.7 + 677. Inani elitholwe ngesamba liphindwa ngumlinganiso womsebenzi, okungukuthi. khetha:
- ukhwaliti (indlela yokuphila ezolile, ehlala phansi) - 1,2;
- encane (ngesonto lama-1-3 ama-fitness) - 1.38;
- isilinganiso (ngesonto leminyaka engu-3-5 yokuzivocavoca) - 1.55;
- high (ngeviki 5-7 ukuqeqeshwa okujulile ngokuqina) - 1,73.
Uma ubala umgomo oyinhloko wokubala izinga lansuku zonke lamakhilomitha ukuze ulahlekelwe isisindo, khona-ke kusukela esithombeni, usadinga ukuthatha amayunithi angu-200-400 "amandla", into esemqoka akufanele ukwenze ngokuphawulekayo. Futhi, izindleko zansuku zonke ngenxa yomthelela emzimbeni wezinto eziningi ezingaphandle zingabonisa izikhathi ngezikhathi izibalo nge umehluko wama-khalori angu-200.
Ukuze ulondoloze isisindo sakho esimweni esivamile futhi uhlale uhlala ekudleni okunempilo futhi okulungile, udinga ukukala ngokufanele isilinganiso sekhalori nsuku zonke. Ukuze uthole umphumela omuhle, kufanele uzame ukungena ekudleni kwakho njengokudla okuningi okunempilo, okunempilo ngangokunokwenzeka, ukuhlanganisa ukudla okunempilo ngokunciphisa umzimba okuncane noma okulinganiselwe.