Ndi ma calories angati omwe muyenera kudya patsiku kuti muchepetse kunenepa
Sikuti aliyense amene amalota za thupi lokongola komanso lowonda amadziwa ndikugwiritsa ntchito njira yowerengera zopatsa mphamvu. Pogwiritsa ntchito njirayi, mutha kudya popanda choletsa, koma pang'ono.
Poyamba zidzawoneka kuti ndizovuta kuchita masamu, chifukwa muyenera kuyeza kagawo kalikonse, kusunga zolemba za chakudya, ndikulemba zomwe zalembedwazo. Koma iyi ndi nthawi yoyamba yokha: m'tsogolomu mudzazolowera boma lino ndipo mutha kunena kuti kuchuluka kwa zakudya m'thupi mwanu kapena mbale yokonzedwa kale. Kwa oyamba kumene, mwa njira, kugwiritsa ntchito mafoni apadera ndi oyenera omwe amachepetsa kuwerengera kwa kalori.
Kukonzekera Kuchepetsa Kuonda ndi Kusamala
Gawo lokonzekera kuchepa thupi ndi kuchuluka kwa madzi omwe amadya. Zimagwiradi ntchito, chifukwa mphindi zochepa musanadye, mutha kumwa madzi osalala kuti mudzaze mimbayo, kotero kukhuta kumachitika mwachangu. Chizolowezi chabwinochi chimalimbikitsa malingaliro ochepetsa thupi ndikuwonetsetsa kuti madzi ali bwino mthupi.
Aliyense amene akulota za kuchepa thupi ayenera kupewa kusintha kwakukuru pazakudya: kuchepetsa kwakukulu kwa magawo, kupatula zakudya zodziwika bwino ndi mbale. Chilichonse chiyenera kuchitidwa pang'onopang'ono kuti tipewe kutopa komanso kusayenda bwino kwa thupi.
Yesetsani kuwonjezera masewera olimbitsa thupi kuti mupeze zotsatira zabwino. Ngati mwayamba kale kuchita nawo masewera kapena kuchita chilichonse, ganizirani izi mukawerengera zopatsa mphamvu.
Kuwerengetsa kolondola kwa ma calories operewera kunenepa kwa amayi
Ma calories amawerengedwa molingalira mtundu wa moyo. Pansipa pali chimodzi mwanjira zomwe akazi angasankhe:
| Ntchito | Moyo | Gulu la zaka, zaka | Kalori zili menyu, kcal |
|---|---|---|---|
| Kusachita ntchito, kungokhala. | 19-25 | 2000 | |
| 25-50 | 1800 | ||
| 50+ | 1600 | ||
| Zochita zolimbitsa thupi, zolimbitsa thupi zilipo, kupita kumalo olimbitsa thupi 1-2 kamodzi pamlungu. | 19-25 | 2200 | |
| 25-50 | 2200 | ||
| 50+ | 1800 | ||
| Masewera olimbitsa thupi, zochitika zowonjezereka. | 19-30 | 2400 | |
| 31-60 | 2200 | ||
| 60+ | 2000 |
Muthanso kuwerengera tsiku lililonse malinga ndi ma algorithm awa:
| №1. | Lonjezerani kulemera kwa kilogalamu ndi 10. | |
| №2. | Lonjezerani kutalika kwa masentimita pofika 6.25. | |
| №3. | Onjezani zomwe muli nazo kuchokera kuwerengera koyamba kawiri mu mfundo # 1 ndi # 2. | |
| №4. | Lonjezerani zaka zaka 5. | |
| №5. | Chotsani chithunzicho kuchokera pa mfundo 4 kuchokera pamtengo wotsatirapo # 3. | |
| №6. | Chotsani 161 kuchokera pamtengo wa mfundo # 5. | |
| №7. | Chiwerengerocho kuchokera pa nambala 6, chichulukitsidwe ndi koyefishienti yolimbitsa thupi: | |
| Activity Zochita zochepa ☞ | 1,2 | |
| Verage Avereji ya kuchuluka kwa zochita ☞ | 1,38 | |
| Katundu wapakatikati ☞ | 1,46 | |
| Work Kulimbitsa thupi kwambiri ☞ | 1,55 | |
| Activities Zochita za tsiku ndi tsiku ☞ | 1,64 | |
| ✓ Kuchita masewera olimbitsa thupi kawiri patsiku ☞ | 1,73 | |
| Activity Kuchita zolimbitsa thupi kuphatikiza ndi zolimbitsa thupi ☞ | 1,9 | |
Izi zidzakhala kuchuluka kwa ma calories omwe ali oyenera mthupi lanu.
Ngati mukufuna kuchepa pang'ono, njira zotsatirazi zowerengera zidzakuthandizani.
Tengani pepala, chowerengera ndipo lembani zolemera zomwe mukufuna kukwaniritsa. Kenako chulukitsani chiwerengero chanu choyenera poyerekeza ndi kuchuluka kwa zolimbitsa thupi, zomwe mukuziwona pansipa:
- 27 - ngati mungasunthire pang'ono, ndipo ntchito siyokhudzana ndi zolimbitsa thupi;
- 29 - nthawi zina amapita kukachita masewera kapena kupita kumalo ochitira masewera olimbitsa thupi;
- 34 - amapita kukachita masewera olimbitsa thupi kapena dziwe;
- 37 - maphunziro ndi olimba komanso tsiku lililonse;
- 42 - ngati mumagwiritsa ntchito mphamvu zambiri pantchito kapena kulimbitsa thupi kupitilira maola 4 patsiku.
Mwinanso njirayi ndiyabwino kwambiri, chifukwa kuwonda msanga ndi kunenepa kwambiri (kunenepa kwambiri) nthawi zambiri kumayambitsa kufalikira kwa ziwalo zamkati, khungu lomwe likugwedezeka, komanso mapangidwe amakwinya.
Ma calorie ochepetsa amuna
Pazakugonana, pali njira zosiyanasiyana zowerengera, pamodzi ndi zomwe ndidakambirana pamwambapa. Koma pang'onopang'ono (onani gawo lapitalo), m'malo mochotsa 161, muyenera kuwonjezera 5. Zina zonse sizikusintha.
Ngati simukufuna kudzisokoneza ndi kuwerengera, gwiritsani ntchito tebulo lomwe mukufuna.
| Ntchito | Moyo | Gulu la zaka, zaka | Kalori zili menyu, kcal |
|---|---|---|---|
| Kusachita ntchito, kungokhala. | 19-30 | 2400 | |
| 31-50 | 2200 | ||
| 50+ | 2000 | ||
| Zochita zolimbitsa thupi, zolimbitsa thupi zilipo, kupita kumalo olimbitsa thupi 1-2 kamodzi pamlungu. | 19-30 | 2600-2800 | |
| 31-50 | 2400-2600 | ||
| 50+ | 2200-2400 | ||
| Masewera olimbitsa thupi, zochitika zowonjezereka. | 19-30 | 3000 | |
| 31-50 | 2800-3000 | ||
| 50+ | 2400-2800 |
Ma calories amatha kuwerengedwa pa makina ochezera pa intaneti kapena mafoni, pomwe mumalowa zolemera, kutalika, ndi zizindikilo za zaka. Pulogalamuyi ipereka chidziwitso pakangopita masekondi.
Timakonda kwambiri zomwe timadya, koma zomwe timamwa zilinso ndi zopatsa mphamvu. Amuna ndi okonda mowa komanso zotsekemera. Ndipo ngati mkazi anganene kuti "Ayi" kwa iyemwini, ndiye kuti mwamuna mosazengereza amamwa chitini cha mowa kapena kola yemwe amakonda kwambiri asanagone.
Zina mwa zakumwa zopatsa thanzi komanso timadziti tachilengedwe: m'modzi mwa atsogoleri azomwe zili ndi kalori ndi phwetekere. Kwa iwo omwe amakonda timadziti ta zipatso, akatswiri azakudya amalimbikitsa kuwachotsa ndi madzi.
Musaiwale za khofi ndi tiyi. Izi si zakumwa zopatsa mphamvu kwambiri, koma kuphatikiza mkaka, shuga, zokometsera, kirimu, ndikugwiritsa ntchito pafupipafupi, zimatha kukhala ndi zotsutsana. Nthawi zambiri kumwa tiyi kumasandulika chakudya chokwanira, chifukwa zimakhala zovuta kukana ndipo osadya keke imodzi, maswiti, donut. Chifukwa chake, ngati mumamwa khofi kapena tiyi, yesetsani kudziletsa pakumwa kokha.
Momwe mungawerengere molondola kuchuluka kwa zopatsa mphamvu patsiku kwa achinyamata azaka 14-16
Ma Gastroenterologists ndi akatswiri azakudya samalimbikitsa kuti akhazikitse malamulo oletsa achinyamata pazifukwa zochepa: thupi lawo likukulabe ndipo mahomoni ali osakhazikika. Ngati mavuto azaumoyo akuwonekera motsutsana ndi kunenepa kwambiri, ndiye kuti kuwerengera ma kalori kumatha kusintha mopanda chisoni.
Njira yakukula kwa thupi siyovuta, monga akatswiri azakudya adatichitira. Ndi chitukuko chabwinobwino komanso zochitika zokwanira, atsikana achichepere azaka za 14-16 sayenera kudya zopitilira 2500 patsiku, ndi anyamata - osapitilira 3000 calories. Ngati pali kulemera mopitilira muyeso ndi zakudya zoterezi, mukafunsira kwa dokotala, pang'onopang'ono mutha kuchepetsa zopatsa mphamvu:
- Atsikana - 1800.
- Kwa anyamata - 2200.
Idzakhala yankho lotetezeka kuti mukhale ndi thanzi labwino.
Pafupifupi menyu yonse yokwana 1500 calories patsiku la amayi
Kudya makilogalamu 1,500 kumathandiza kuchotsa mapaundi owonjezera ndikuchepetsa thupi mukaphatikiza zolimbitsa thupi. Pansipa ndikuwonetsani zitsanzo, kutsatira zomwe mungakwaniritse cholinga chanu ndikutha kuonda.
| Kudya | Menyu | Ma calories | Madzi | |||
|---|---|---|---|---|---|---|
| Chakudya cham'mawa | Oatmeal pamadzi, 1 toast ndi khofi wakuda. | 350 | Imwani kapu yamadzi mphindi 30 musanadye. Imwani kapu yamadzi mutatha ola limodzi. | |||
| Chakudya chamadzulo | Imabwera ola limodzi ndi theka mutadya kadzutsa koyamba. Pazosankha: tiyi wopanda shuga ndi mtedza wambiri. Mutha kudya tchizi tating'ono. | 150 | Mphindi 30 mutatha kudya, imwani kapu imodzi yamadzi, ndiye mutha kupita kukasewera (pafupifupi theka la ora). Ndipo imwani madzi ena theka la ola mutatha kuphunzira. | |||
| Chakudya chamadzulo | Gawo la phala ndi nyama kapena nsomba, yotenthedwa kapena yophika. Mutha kuwonjezera ndi saladi wamasamba wokhala ndi mandimu ndi maolivi. | 450 | Ola pambuyo pa nkhomaliro - 1 kapu yamadzi. | |||
| Chakudya chamasana | Kosi yoyamba yamafuta ochepa ndi chidutswa cha mkate wakuda. | 250 | Patatha ola limodzi - 1 chikho chimodzi cha madzi. | |||
| Chakudya chamadzulo | Masamba otentha pa menyu. | 200 | Pachikhalidwe - kapu yamadzi mu ola limodzi. | |||
| Mgonero wachiwiri | Galasi la kefir lochepa kwambiri. | 100 | Ola lisanagone - 1 chikho chimodzi cha madzi. | |||
Malangizo otsatirawa athandiza pakudya:
- Osadya chakudya cham'mawa. Ichi ndiye chinsinsi champhamvu tsiku lonse. Chakudya choyamba chimatha kukhala ndi zakudya zopatsa thanzi: mazira, tchizi, zipatso zouma ndi mtedza, mkaka, nyama.
- Chakudya chamasana chiyeneranso kukhala pa nthawi yake: nyama kapena nsomba zophatikizidwa ndi ndiwo zamasamba ndi chimanga zimapeputsa ndikukhuta mpaka chakudya chotsatira.
- Chakudya chomaliza ndi maola anayi musanagone.
- Zosakaniza pakati pa chakudya zimaloledwa. Izi zimapewa kudya kwambiri. Tiyi, uchi ndioyenera kudya pang'ono.
- Muyenera kumwa madzi okwanira 2 malita patsiku.
- Osadya chakudya mwachangu; tengani chakudya panjira kapena kuntchito. Chakudya chopatsa thanzi kwambiri ndi chomwe chimakonzedwa kunyumba.
- Osadya kwambiri.
Malangizo avidiyo
Pafupifupi menyu yonse yokwana 2000 calories patsiku la amuna
Mutha kupeza matani osiyanasiyana a ma kalori 2,000 m'mabuku azakudya kapena masamba awebusayiti, ndipo ndikupangira angapo.
Menyu # 1.
- Chakudya cham'mawa: galasi la mkaka wofunda wokhala ndi supuni ya uchi ndi bun.
- Chakudya chamasana: tiyi, magawo angapo a mkate wakuda ndi batala ndi zitsamba.
- Chakudya chamadzulo: msuzi wa masamba, chidutswa cha nyama yophika yophika, mbatata zingapo, saladi wa zipatso, wokometsedwa ndi mandimu ndi shuga wowonjezera.
- Chakudya chamasana: msuzi wa phwetekere kapena tomato pang'ono ndi crouton.
- Chakudya chamadzulo: magawo angapo a mkate wakuda wokhala ndi batala ndi zitsamba.
Menyu # 2.
- Kadzutsa: tiyi ndi mkate wakuda.
- Chakudya: galasi la kefir ndi chidutswa cha mkate wakuda.
- Chakudya chamadzulo: msuzi, chidutswa cha nsomba yophika, mbatata zina ndi zitsamba, saladi wa masamba obiriwira.
- Chakudya chamadzulo: galasi la mkaka ndi kagawo ka mkate wakuda ndi uchi.
Malangizo a Kanema
Zomwe akatswiri azakudya amanena za kuwerengera kwama kalori
Malinga ndi akatswiri azakudya, zakudya zilizonse komanso zoletsa pazakudya ziyenera kukhala zogwirizana ndi moyo komanso thanzi. Kukana kwakuthwa kwa zakudya zam'mbuyomu kumabweretsa kupsinjika kwakuthupi kwa thupi, kumatha kukhala poyambitsa matenda osiyanasiyana. Ngati mwasankha kudya zopatsa mphamvu, fikirani cholinga chanu pang'onopang'ono.
CHITSANZO! Dongosolo ndikuwononga zopitilira 1800 patsiku. Masiku ano zakudya zili ndi ma caloriki a mayunitsi 3000 okhala ndi moyo wongokhala. Kotero, pa gawo loyamba, lichepetseni ndi 300-400 calories. Mu masabata angapo, mutha kuyambitsa zoletsa kale ku 600-800. Pakadutsa miyezi 1.5-2, chakudyacho chidzafika pazomwe mukufuna. Zotsatira zoyesayesa sizidzapezekanso.
Akatswiri azaumoyo samalimbikitsa kuti akhazikitse malire pazakudya za achinyamata, popeza thupi lawo likadali kukula. Zakudya zilizonse za ana ndi achinyamata ndizoyenera pokhapokha ngati thanzi likufuna.
Akatswiri azaumoyo amalimbikitsanso kugawa kwama kalori komanso kuchuluka kwa chakudya.
- Pali nthawi 5-6 patsiku. Nthawi yomweyo, zitatu ndizofunikira kwambiri, ndipo zina zochepa ndizowonjezera.
- The imeneyi pakati chakudya ayenera kukhala osachepera 2 hours.
- Ngati ndandanda ndiyothina komanso yotanganidwa, mutha kudziwa nokha nthawi yakudya.
- Zakudya zopatsa thanzi kwambiri zimalimbikitsa kudya m'mawa. Menyu yamadzulo iyenera kukhala yopepuka momwe zingathere.
Chiwembu chavidiyo
Malangizo othandiza komanso zambiri zosangalatsa
Ngati mukufunitsitsa kupeza zotsatira zenizeni, lingalirani malangizo otsatirawa.
- Ambiri amaganizira kwambiri kuchuluka kwa katundu wawo komanso zolimbitsa thupi, chifukwa chake, chifukwa cha kuchuluka kwa kalori, samalandira zolondola kwathunthu. Ndi bwino kunyoza kuposa kuyerekezera kuwerengera molingana ndi chilinganizo.
- Kumbukirani kuyeza magawo anu. Poyamba, zimakhala zovuta kuwonanso kufunikira kwake. Kudziwa kulemera kwa mbaleyo kungakuthandizeni kudziwa kuchuluka kwa zopatsa mphamvu zomwe mumadya. Kupanda kutero, njirayo siyothandiza.
- Gwiritsani ntchito kuwerengera kwa kalori mosamala kwambiri. Nthawi zonse onjezani ngakhale ma calories omwe amapezeka mumisuzi, timadziti, khofi. Kuwerengera kokha kokha kumabweretsa zotsatira zomwe mukufuna.
Akatswiri azakudya amayang'ana kwambiri chakudya. Zakudya zophika ziyenera kukhala zatsopano. Zakudyazo ndizokwanira: kuphatikiza mafuta, mapuloteni ndi chakudya. Kupanda kutero, m'malo motaya thupi, mutha kudwala.
Kumbukirani kuti chakudya chopatsa thanzi chimaphatikizapo zipatso ndi ndiwo zamasamba, masamba amadyera, komanso zakudya zopatsa mphamvu. Kuchokera pazogulitsa nyama, ikani chidwi pamitundu yazakudya - ng'ombe, kalulu, Turkey. Kuchokera ku nsomba, nsomba zomwe zimakonzedwa ndi OMEGA-3 ndi OMEGA-6 acid ndizoyenera.
Mutha kuwerengera masabata sabata isanakwane. Zimapangitsa kukhala kosavuta kuyeza chakudya chilichonse kapena chakudya chama calories. Izi zidzakupangitsani kukhala kosavuta kutsatira zakudya zatsopano ndikupewa kukondana.