Ngaba uzama ukunciphisa umzimba? Okanye ufuna ukutyeba? Mhlawumbi uzama ukugcina ubunzima bakho bangoku. Nokuba wenza ntoni na, kubalulekile ukwazi ukuba zingaphi iikhalori ekufuneka uzitye ngosuku. Kufana nobungakanani bepetroli ekufuneka uyifake emotweni. Masifumanise ukuba le ngxelo yeekhalori imalunga nantoni na.
Yintoni ikhalori? Kutheni ibalulekile kuthi?
Ngamafutshane, ikhalori yiyunithi yamandla. Yonke into esiyityayo nesiyiselayo inika imizimba yethu amandla. La mandla yiloo nto siyidingayo ukuze siphefumle, sibethe intliziyo, sihambe, sicinge, kwaye ngamafutshane, yiyo yonke into esiyenzayo. Njengokuba imoto ifuna ipetroli ukuze isebenze, imizimba yethu ifuna iikhalori ukuze yenze imisebenzi yayo yemihla ngemihla.
Ngoku khangela, kukho i-equation elula apha:
- Iikhalori ozityayo > iikhalori ozisebenzisayo = ukutyeba.
- Iikhalori ozityayo < Iikhalori ozitshisayo = ukunciphisa umzimba.
- Iikhalori ozityayo = Iikhalori ozitshisayo = Ubunzima buhlala bufana.
Ngoko ke, kungakhathaliseki ukuba yintoni injongo yakho, kubaluleke kakhulu ukuqaphela inani leekhalori ozifunayo.
Yintoni egqiba ukuba zingaphi iikhalori ozifunayo ngosuku?
Ubungakanani beekhalori ezidingwa ngumntu ngamnye ngosuku buyahluka. Oku kuxhomekeke kakhulu kwizinto ezahlukeneyo.
1. Ubudala
Njengoko sikhula, imetabolism yethu iyancipha. Oku kuthetha ukuba izinga lokutshisa amandla emzimbeni wethu liyancipha. Ngenxa yoko, sifuna iikhalori ezimbalwa njengoko sikhula kunokuba sasinjalo xa sasisebancinci.
2. Isini (Isini)
Amadoda ngokubanzi afuna iikhalori ezingaphezulu kunabafazi. Isizathu esiphambili soku kukuba amadoda makhulu kwaye anemisipha emininzi. Izihlunu zitshisa iikhalori ezingaphezulu kunamafutha.
3. Inqanaba lomsebenzi
Le yeyona nto ibalulekileyo. Ukuba ungumntu ohlala esitulweni imini yonke, udinga iikhalori ezimbalwa. Kodwa ukuba ungumntu ohamba, obaleka, otsiba, nozilolonga imini yonke, udinga iikhalori ezininzi. Kuba usebenzisa amandla amaninzi.
Makhe sifumane uluvo olupheleleyo ngenani leekhalori esizidingayo ngosuku.
Le theyibhile ingezantsi ingakunika umbono ocacileyo wokuba zingaphi iikhalori ozifunayo ngosuku. Kodwa khumbula, oku akufani kuye wonke umntu . Kuba nabantu ababini abaneminyaka efanayo nobude banokuba namazinga ahlukeneyo e-metabolism. Ngoko sebenzisa oku njengesikhokelo kuphela .
| Udidi | Ubudala (iminyaka) | Uhleli phantsi | Ukusebenza Okuphakathi | Iyasebenza |
|---|---|---|---|---|
| Abantwana (kumaqela omabini) | 2-3 | 1,000 | 1,000-1,400 | 1,000-1,400 |
| Abafazi | 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 | |
| Abantu abangaphezu kweminyaka engama-51 | 1,600 | 1,800 | 2,000-2,200 | |
| Amadoda | 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 | |
| Abantu abangaphezu kweminyaka engama-51 | 2,000-2,200 | 2,200-2,400 | 2,400-2,800 |
Ithini kanye kanye inqanaba lomsebenzi wakho?
- Ukungaphumli: Oku kubhekisa kubantu abangenzi naluphi na uhlobo lomthambo olukhethekileyo ngaphandle kwemisebenzi yabo yemihla ngemihla. Umzekelo, umntu ohlala kwisitulo seofisi imini yonke.
- Ukusebenza Ngomlinganiselo Ophakathi: Oku kubhekisa kwabo, ukongeza kwimisebenzi yabo yemihla ngemihla, benza imisebenzi efana nokuhamba malunga neekhilomitha eziyi-1.5 ukuya kwezi-3 (iikhilomitha eziyi-2.4 - 4.8) ngosuku.
- Ukusebenza: Oku kubhekisa kwabo, ukongeza kwimisebenzi yabo yemihla ngemihla, benza umthambo olingana nokuhamba ngaphezu kweekhilomitha ezi-4.8 ngosuku. Abantu abadlala imidlalo kunye nokuzilolonga rhoqo bawela kolu luhlu.
Uzilawula njani iikhalori ukuze unciphise umzimba?
Ukuze wehlise umzimba, kufuneka utye iikhalori ezimbalwa kunezo uzitshisayo yonke imihla. Oku kubizwa ngokuba kukudala ukungabikho kweekhalori .
Khawuthelekelele ukuba imfuneko yakho yemihla ngemihla yeekhalori yi-2000 calories. Ukuba utya malunga ne-1500 calories ngosuku, uya kugqibela une-500 calories ekupheleni kosuku. Ukuze uhlawule le ntsilelo, umzimba wakho uya kutshisa amafutha agciniweyo. Ekuhambeni kwexesha, oku kuya kukhokelela ekunciphiseni ubunzima.
Kodwa ngaphambi kokuba uqale ukutya okunje, qiniseka ukuba uthetha nogqirha wakho . Ukunciphisa ukutya kakhulu ngequbuliso kunokubangela ukungabikho kokutya okunempilo. Ugqirha wakho unokukunika iingcebiso malunga nendlela yokunciphisa umzimba ngokukhuselekileyo nangendlela efanelekileyo kwimpilo yakho.
Wenza ntoni ukuze utyebe?
Ukuze utyebe, kufuneka utye iikhalori ezingaphezulu kunezo uzitshisayo yonke imihla. Oko kuthetha ukuba kufuneka wenze i-calories engaphezulu .
Kodwa oku akuthethi ukuba kufuneka utye ukutya okuninzi okungenasondlo, ukutya okunamafutha, nokutya okunencasa. Ukuba wenza loo nto, uya kuqokelela amafutha emzimbeni wakho kuphela kwaye unokufumana izifo ezifana ne-cholesterol. Ukuze utyebe kakuhle, kubalulekile ukwandisa ukutya kwakho okuneekhalori ngokutya okunesondlo okuqulethe iiproteni, iicarbohydrates ezinempilo, kunye namafutha .
Kungcono ukuthetha nogqirha wakho okanye ingcali yesondlo ngale nto uze wenze isicwangciso sokutya esikufaneleyo.
Khumbula, akupheleli nje ekubaleni iikhalori. Kukwamalunga nokutya okufumana ezo khalori. Umzekelo, iikhalori ezingama-200 ezivela kwiziqhamo namantongomane zingcono kakhulu kuneekhalori ezingama-200 ezivela kwibhari yetshokholethi.
Umyalezo Wokuya Ekhaya
- Inani leekhalori ezifunekayo ngosuku liyahluka ukusuka kumntu ukuya komnye ngokuxhomekeke kwiminyaka, isini, kunye nenqanaba lomsebenzi.
- Ukuze wehlise umzimba, kufuneka utye iikhalori ezimbalwa kunezo uzitshisayo (ukungabikho kweekhalori). Ukuze utyebe, kufuneka utye iikhalori ezingaphezulu kunezo uzitshisayo (ubuninzi beekhalori).
- Kanye njengenani leekhalori, ixabiso lesondlo lokutya okutyayo nalo libaluleke kakhulu. Ziphephe iikhalori ezingenanto, oko kukuthi, ukutya okuneekhalori eziphezulu okungenaxabiso lesondlo.
- Le theyibhile ingasentla yisikhokelo nje ngokubanzi. Ukuba ufuna ukwazi ezona khalori zifanelekileyo kuwe, qhagamshelana nogqirha okanye ingcali yesondlo.
- Soloko uqhagamshelana nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kubunzima bakho okanye kwindlela otya ngayo. Le yeyona ndlela ikhuselekileyo nechanekileyo yokwenza oko.
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