Ukuletha isibalo sakhe ngokuhlelekile, umuntu kumele adle inani elifanele lamaprotheni, amafutha nama-carbohydrates - BJU. Namuhla, amafomu ahlukene ayaziwa, okuvumela ukuba ubale izindinganiso ezidingekayo. Ukubala i-BZH yokulahlekelwa isisindo kwabesifazane kulula, into esemqoka ukukwazi nokusebenzisa kahle amafomula akhona. Ngenxa yamagugu atholakele, ungakha kalula imenyu usuku nosuku.
Kanjani kahle ukubala i-BZHU yokulahlekelwa kwesisindo?
Abantu abaningi bakholelwa ukuthi amafutha kufanele aqedwe ngokuphelele, kodwa lokhu kuyiphutha, ngoba ukutholakala kwabo ekudleni kubalulekile ekugcineni impilo.
Isilinganiso esifanele se-BJU sokulahlekelwa isisindo:
- Amafutha - kusukela esilinganisweni sama-khalori adliwe akufanele abe ngaphezu kuka-20%.
- Amaphrotheni - isici esibalulekile ekudleni futhi le nto ayifanele ibe ngaphezu kuka-40%.
- Ama-carbohydrate - inani labo kufanele libe likhulu futhi izinga labo lokulahlekelwa kwesisindo alikho ngaphezu kuka-40%.
Ukuze wenze isibalo se-BJU sokulahlekelwa isisindo, kufanele uqale ukubala okuqukethwe kwekhalori yokudla kwansuku zonke. Kuze kube yimanje, kunezifomula eziningana okudingayo ukuthi uzishintshe amanani akho futhi wenze izibalo ezilula ngezenzo ezilula zezibalo. Amafomula ajwayelekile kakhulu:
Abesifazane: 655 + (9.6 x isisindo sakho ngo kg) + (1.8 x ukuphakama kwakho ngo-cm) - (4.7 x yobudala).
Amadoda: 66 + (13.7 x isisindo somzimba wakho) + (5 x ukuphakama ngo-cm) - (6.8 x yobudala).
Ngemuva kokubala, kubaluleka inani lamakorikhi, okubalulekile ekugcineni isisindo esivele sikhona. Isinyathelo esilandelayo ukukwandisa umphumela ngesici esibangela umsebenzi wamandla:
- Indlela yokuphila engasebenzi - 1,2;
- ubunzima obuphansi, ukuqeqeshwa okungaphezu kokuphindwe kabili - 1.38;
- ukuqeqesha izikhathi ezingaphezu kwesithathu ngesonto - 1.55;
- hamba ehholo kaningi izikhathi ezinhlanu ngeviki noma unomsebenzi onzima - 1.73.
Emva kwalokhu, inani lekhalori lokudla ukuze kutholakale ukugcwele kwezinto eziphilayo kuyatholakala. Isigaba esilandelayo - inani elimele lifanele liphindwe ngu-0.8, futhi uma ufuna, ngokuphambene nalokho, uthole inqwaba, bese u-coefficient ngu-1.2.
Ihlala isetshenziselwa ukusebenzisa i-formula yokubala i- BIO ngokulahlekelwa isisindo, okufanelekile ukuthi ucabange ukuthi 1 g yamaprotheni nama-carbohydrate kufanele athathwe ku-4 kcal, kanye no-1 g wamafutha angu-9 kcal. Ukucabangela iphesenti le-BZHU, esalubhala ngaphambilini, lihlala libala:
- amaprotheni = (i-caloric value x 0.4) / 4;
- fat = (value caloric x 0.2) / 9;
- i-carbohydrate = (value calorific x 0.4) / 4.
Cabanga ngesibonelo sowesifazane ogama lakhe lilinganiselwa ku-178 cm, isisindo - 62 kg, neminyaka engu-26. Udlala imidlalo kane ngesonto. Ukubalwa kuyoba kanje:
- 655 + (9.6 x 62) + (1.8 x 178) - (4.7 x 26) = 655 + 595.2 + 122.2 = 1372 kcal.
- 1372 x 1.55 = 2127 kcal.
- 2127 x 0.8 = 1702 kcal.
- Amaprotheni - (1702 x 0.4) / 4 = 170 g, amafutha - (1702 x 0.2) / 9 = 38 g, ama-carbohydrate - (1702 x 0.4) / 4 = 170 g.