Kodi mukuyesera kuchepetsa thupi? Kapena mukufuna kuwonjezera thupi? Mwina mukuyesera kusunga kulemera kwanu komwe muli nako. Kaya muchita chiyani, ndikofunikira kudziwa kuchuluka kwa ma calories omwe muyenera kudya patsiku. Zili ngati kuchuluka kwa mafuta omwe muyenera kuyika mgalimoto. Tiyeni tidziwe bwino lomwe nkhani ya ma calories iyi.
Kodi kalori ndi chiyani? N’chifukwa chiyani ndi yofunika kwa ife?
Mwachidule, kalori ndi gawo la mphamvu. Chilichonse chomwe timadya ndi kumwa chimapatsa matupi athu mphamvu. Mphamvu imeneyi ndi yomwe timafunikira kuti tipume, mtima wathu ukugunda, kuyenda, kuganiza, ndipo mwachidule, chilichonse chomwe timachita. Monga momwe galimoto imafunikira mafuta kuti iyende, matupi athu amafunikira ma calories kuti agwire ntchito zawo za tsiku ndi tsiku.
Tsopano onani, pali njira yosavuta apa:
- Ma calories omwe mumadya > ma calories omwe mumagwiritsa ntchito = kunenepa kwambiri.
- Ma calories omwe mumadya < Ma calories omwe mumawotcha = kuchepetsa thupi.
- Ma calories omwe mumadya = Ma calories omwe mumawotcha = Kulemera kumakhalabe komweko.
Kotero, mosasamala kanthu za cholinga chanu, ndikofunikira kwambiri kudziwa kuchuluka kwa ma calories omwe mukufunikira.
Kodi n’chiyani chimatsimikiza kuchuluka kwa ma calories omwe mukufuna patsiku?
Kuchuluka kwa ma calories omwe munthu aliyense amafunikira patsiku ndi kosiyana. Kumadalira makamaka zinthu zingapo.
1. Zaka
Pamene tikukalamba, kagayidwe kathu ka thupi kamachepa. Izi zikutanthauza kuti mphamvu zomwe thupi lathu limatentha zimachepa. Zotsatira zake, timafunikira ma calories ochepa pamene tikukalamba kuposa momwe tinkafunira tili ana.
2. Jenda (Kugonana)
Amuna nthawi zambiri amafunikira ma calories ambiri kuposa akazi. Chifukwa chachikulu cha izi ndichakuti amuna ndi akuluakulu ndipo ali ndi minofu yambiri. Minofu imawotcha ma calories ambiri kuposa mafuta.
3. Mlingo wa Zochita
Ichi ndiye chinthu chofunikira kwambiri. Ngati ndinu munthu amene mumakhala pampando tsiku lonse, mumafunikira ma calories ochepa. Koma ngati ndinu munthu amene mumayenda, kuthamanga, kulumpha, ndi kuchita masewera olimbitsa thupi tsiku lonse, mumafunikira ma calories ambiri. Chifukwa mukugwiritsa ntchito mphamvu zambiri.
Tiyeni tikambirane za kuchuluka kwa ma calories omwe timafunikira patsiku.
Gome ili m'munsimu lingakupatseni lingaliro la kuchuluka kwa ma calories omwe mukufuna patsiku. Koma kumbukirani, izi sizili zofanana kwa aliyense . Chifukwa ngakhale anthu awiri azaka zofanana ndi kutalika akhoza kukhala ndi kagayidwe kachakudya kosiyana. Chifukwa chake gwiritsani ntchito izi ngati chitsogozo chokha .
| Gulu | Zaka (zaka) | Wokhala chete | Wogwira Ntchito Pakati | Yogwira ntchito |
|---|---|---|---|---|
| Ana (kwa onse awiri) | 2-3 | 1,000 | 1,000-1,400 | 1,000-1,400 |
| Akazi | 4-8 | 1,200-1,400 | 1,400-1,600 | 1,400-1,800 |
| 9-13 | 1,400-1,600 | 1,600-2,000 | 1,800-2,200 | |
| 14-18 | 1,800 | 2,000 | 2,400 | |
| 19-30 | 1,800-2,000 | 2,000-2,200 | 2,400 | |
| 31-50 | 1,800 | 2,000 | 2,200 | |
| 51+ | 1,600 | 1,800 | 2,000-2,200 | |
| Amuna | 4-8 | 1,200-1,400 | 1,400-1,600 | 1,600-2,000 |
| 9-13 | 1,600-2,000 | 1,800-2,200 | 2,000-2,600 | |
| 14-18 | 2,000-2,400 | 2,400-2,800 | 2,800-3,200 | |
| 19-30 | 2,400-2,600 | 2,600-2,800 | 3,000 | |
| 31-50 | 2,200-2,400 | 2,400-2,600 | 2,800-3,000 | |
| 51+ | 2,000-2,200 | 2,200-2,400 | 2,400-2,800 |
Kodi mulingo wa zochita zanu ndi wotani kwenikweni?
- Kungokhala pansi: Izi zikutanthauza anthu omwe sachita masewera olimbitsa thupi apadera kupatulapo zochita zawo za tsiku ndi tsiku. Mwachitsanzo, munthu amene amakhala pampando wa ofesi tsiku lonse.
- Ogwira Ntchito Moyenera: Izi zikutanthauza anthu omwe, kuwonjezera pa zochita zawo za tsiku ndi tsiku, amachita zinthu zofanana ndi kuyenda makilomita 2.4 mpaka 4.8 patsiku.
- Ogwira Ntchito: Izi zikutanthauza anthu omwe, kuwonjezera pa zochita zawo za tsiku ndi tsiku, amachita masewera olimbitsa thupi ofanana ndi kuyenda makilomita oposa 3 (4.8 km) patsiku. Anthu omwe amachita masewera olimbitsa thupi nthawi zonse amagwera m'gululi.
Kodi mumawongolera bwanji ma calories kuti muchepetse thupi?
Kuti muchepetse thupi, muyenera kudya ma calories ochepa kuposa omwe mumawotcha tsiku lililonse. Izi zimatchedwa kupanga kuchepa kwa ma calories .
Tangoganizirani kuti chakudya chomwe mumadya tsiku lililonse ndi ma calories 2000. Ngati mudya ma calories pafupifupi 1500 patsiku, mudzakhala ndi ma calories 500 kumapeto kwa tsiku. Kuti mubwezeretse mafuta otsalawa, thupi lanu lidzawotcha mafuta osungidwa. Pakapita nthawi, izi zidzapangitsa kuti muchepetse thupi.
Koma musanayambe kudya zakudya ngati izi, onetsetsani kuti mwalankhula ndi dokotala wanu . Kuchepetsa kudya kwambiri mwadzidzidzi kungayambitse kusowa zakudya m'thupi. Dokotala wanu angakulangizeni momwe mungachepetsere thupi mosamala komanso m'njira yoyenera thanzi lanu.
Kodi mumatani kuti muwonjezere thupi?
Kuti munenepe, muyenera kudya ma calories ambiri kuposa omwe mumawotcha tsiku lililonse. Izi zikutanthauza kuti muyenera kupanga ma calories ochulukirapo .
Koma izi sizikutanthauza kudya zakudya zopanda thanzi zambiri, zakudya zamafuta, ndi zakudya zotsekemera. Mukatero, mudzangosonkhanitsa mafuta m'thupi lanu ndipo mungakhale ndi matenda monga cholesterol. Kuti munenepe bwino, ndikofunikira kuwonjezera kuchuluka kwa ma calories omwe mumadya ndi zakudya zopatsa thanzi zomwe zili ndi mapuloteni, chakudya chamafuta, ndi mafuta .
Ndi bwino kulankhula ndi dokotala wanu kapena katswiri wa zakudya zamtunduwu pankhaniyi ndikupanga dongosolo la chakudya lomwe likuyenererani.
Kumbukirani, sikuti kungowerengera ma calories okha, komanso zakudya zomwe mumapeza ma calories amenewo. Mwachitsanzo, ma calories 200 ochokera ku zipatso ndi mtedza ndi abwino kwambiri kuposa ma calories 200 ochokera ku chokoleti.
Uthenga Wopita Nawo Kunyumba
- Chiwerengero cha ma calories omwe amafunikira patsiku chimasiyana malinga ndi zaka, jenda, komanso kuchuluka kwa zochita.
- Kuti muchepetse thupi, muyenera kudya ma calories ochepa kuposa omwe mumawotcha (kusowa kwa ma calories). Kuti muwonjezere thupi, muyenera kudya ma calories ambiri kuposa omwe mumawotcha (kuchuluka kwa ma calories).
- Monga momwe zilili ndi kuchuluka kwa ma calories, zakudya zomwe mumadya nazonso ndizofunikira kwambiri. Pewani ma calories opanda kanthu, kutanthauza zakudya zokhala ndi ma calories ambiri zomwe zilibe phindu la zakudya.
- Tebulo lomwe lili pamwambapa ndi chitsogozo chachikulu. Ngati mukufuna kudziwa kuchuluka kwa ma calories oyenera kwa inu, funsani dokotala kapena katswiri wa zakudya.
- Nthawi zonse funsani dokotala wanu musanasinthe kwambiri kulemera kwanu kapena zakudya zanu. Ndi njira yotetezeka komanso yolondola kwambiri yochitira izi.
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