Ingabe uzama ukwehlisa isisindo? Noma ufuna ukwehlisa isisindo? Mhlawumbe uzama ukugcina isisindo sakho samanje. Noma ngabe wenzani, kubalulekile ukwazi ukuthi mangaki amakhalori okudingeka uwadle ngosuku. Kufana nenani likaphethiloli okudingeka ulifake emotweni. Ake sithole ukuthi le ndaba yamakhalori imayelana nani ngempela.
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Kuyini ikhalori? Kungani kubalulekile kithi?
Kalula nje, ikhalori iyiyunithi yamandla. Konke esikudlayo nesikuphuzayo kunikeza imizimba yethu amandla. Lawa mandla yilokho esikudingayo ukuze siphefumule, inhliziyo yethu ishaye, sihambe, sicabange, futhi ngamafuphi, konke esikwenzayo. Njengoba nje imoto idinga uphethiloli ukuze isebenze, imizimba yethu idinga amakhalori ukuze yenze imisebenzi yayo yansuku zonke.
Bheka manje, kukhona i-equation elula lapha:
- Amakhalori owadlayo > amakhalori owasebenzisayo = ukukhuluphala.
- Amakhalori owasebenzisayo < Amakhalori owashisayo = ukwehlisa isisindo.
- Amakhalori owadlayo = Amakhalori owashisayo = Isisindo sihlala sinjalo.
Ngakho-ke, kungakhathaliseki ukuthi umgomo wakho uyini, kubaluleke kakhulu ukuqaphela inani lamakhalori owadingayo.
Yini enquma ukuthi mangaki amakhalori owadingayo ngosuku?
Inani lamakhalori umuntu ngamunye awadingayo ngosuku lihlukile. Kuncike kakhulu ezintweni eziningana.
1. Ubudala
Njengoba siguga, indlela yethu yokusebenza komzimba iyehla. Lokhu kusho ukuthi izinga lokushisa komzimba wethu amandla liyancipha. Ngenxa yalokho, sidinga amakhalori ambalwa njengoba siguga kunangesikhathi sisebancane.
2. Ubulili )
Ngokuvamile amadoda adinga amakhalori amaningi kunabesifazane. Isizathu esiyinhloko salokhu ukuthi amadoda makhulu futhi anemisipha eminingi. Imisipha ishisa amakhalori amaningi kunamafutha.
3. Izinga Lomsebenzi
Lesi yisici esibaluleke kakhulu. Uma ungumuntu ohlala esihlalweni usuku lonke, udinga amakhalori ambalwa. Kodwa uma ungumuntu ohambayo, ogijimayo, ogxumayo, nozivocavocayo usuku lonke, udinga amakhalori amaningi kakhulu. Ngoba usebenzisa amandla amaningi.
Ake sithole umbono oqondile ngenani lamakhalori esiwadingayo ngosuku.
Ithebula elingezansi lingakunikeza umbono oqondile wokuthi mangaki amakhalori owadingayo ngosuku. Kodwa khumbula, lokhu akufani kuwo wonke umuntu . Ngoba ngisho nabantu ababili abaneminyaka efanayo nobude obufanayo bangaba namazinga ahlukene okusebenza komzimba. Ngakho sebenzisa lokhu njengesiqondiso kuphela .
| Isigaba | Ubudala (iminyaka) | Ukuhlala phansi | Kusebenza Ngokumaphakathi | Kuyasebenza |
|---|---|---|---|---|
| Izingane (zombili izinhlangothi) | 2-3 | 1,000 | 1,000-1,400 | 1,000-1,400 |
| Abesifazane | 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 | |
| Abaneminyaka engu-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 | |
| Abaneminyaka engu-51+ | 2,000-2,200 | 2,200-2,400 | 2,400-2,800 |
Liyini ngempela izinga lomsebenzi wakho?
- Ukuhlala phansi: Lokhu kubhekisela kubantu abangenzi noma yikuphi ukuvivinya umzimba okukhethekile ngaphandle kwemisebenzi yabo evamile yansuku zonke. Isibonelo, umuntu ohlala esihlalweni sehhovisi usuku lonke.
- Ukuzivocavoca Okumaphakathi: Lokhu kubhekisela kulabo, ngaphezu kwemisebenzi yabo yansuku zonke, abenza umsebenzi olingana nokuhamba amakhilomitha angaba ngu-2.4 - 4.8 ngosuku.
- Abasebenzayo: Lokhu kubhekisela kulabo, ngaphezu kwemisebenzi yabo yansuku zonke, abenza umsebenzi womzimba olingana nokuhamba amamayela angaphezu kwama-3 (amakhilomitha angu-4.8) ngosuku. Abantu abadlala ezemidlalo futhi bavocavoca umzimba njalo bawela kulesi sigaba.
Ulawula kanjani amakhalori ukuze wehlise isisindo?
Ukuze wehlise isisindo, udinga ukudla amakhalori ambalwa kunalawo owashisa nsuku zonke. Lokhu kubizwa ngokuthi ukudala ukuntuleka kwamakhalori .
Ake sithi imfuneko yakho yansuku zonke yamakhalori ingama-calories angu-2000. Uma udla cishe ama-calories angu-1500 ngosuku, uzogcina ushoda ngama-calories angu-500 ekupheleni kosuku. Ukuze ulungise lokhu shoda, umzimba wakho uzoshisa amafutha agciniwe. Ngokuhamba kwesikhathi, lokhu kuzoholela ekwehleni kwesisindo.
Kodwa ngaphambi kokuqala ukudla okufana nalokhu, qiniseka ukuthi ukhuluma nodokotela wakho . Ukunciphisa ukudla kakhulu kungazelelwe kungaholela ekuntuleni ukudla okunempilo. Udokotela wakho angakweluleka ngokuthi unganciphisa kanjani isisindo ngokuphephile nangendlela efanelana nempilo yakho.
Wenzani ukuze ukhuluphale?
Ukuze ukhuluphale, udinga ukudla amakhalori amaningi kunalawo owashisa nsuku zonke. Lokho kusho ukuthi udinga ukudala amakhalori amaningi .
Kodwa lokhu akusho ukudla ukudla okungenamsoco okuningi, ukudla okunamafutha, nokudla okumnandi. Uma wenza lokho, uzoqoqa amafutha emzimbeni wakho kuphela futhi ungase ube nezifo ezifana ne-cholesterol. Ukuze ukhuluphale kahle, kubalulekile ukwandisa ukudla kwakho kwama-calories ngokudla okunomsoco okuqukethe amaprotheni, ama-carbohydrate anempilo, namafutha .
Kungcono ukukhuluma nodokotela wakho noma isazi sokudla okunempilo ngalokhu bese udala uhlelo lokudla olufanela wena.
Khumbula, akukhona nje ukubala amakhalori. Kumayelana nokudla okuthola lawo makhalori. Isibonelo, amakhalori angu-200 avela ezithelweni namantongomane angcono kakhulu kunamakhalori angu-200 avela kushokoledi.
Umlayezo Wokuya Nawe Ekhaya
- Inani lamakhalori adingekayo ngosuku liyahlukahluka kumuntu nomuntu kuye ngobudala, ubulili, kanye nezinga lomsebenzi.
- Ukuze wehlise isisindo, udinga ukudla amakhalori ambalwa kunalawo owashisayo (ukuntuleka kwamakhalori). Ukuze wehlise isisindo, udinga ukudla amakhalori amaningi kunalawo owashisayo (ubuningi bamakhalori).
- Njengenani lama-calories, inani lokudla okunomsoco lokudla okudlayo nalo libaluleke kakhulu. Gwema ama-calories angenalutho, okungukuthi, ukudla okunama-calories amaningi okungenawo umsoco.
- Ithebula elingenhla liyisiqondiso nje esijwayelekile. Uma ufuna ukwazi ukuthi amakhalori angakanani afanele wena, xhumana nodokotela noma isazi sokudla okunempilo.
- Njalo thintana nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu esisindweni sakho noma ekudleni kwakho. Kuyindlela ephephile nenembile kakhulu yokwenza lokho.
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