Nzira iri nyore yekubvisa huremu hwakawandisa ndeye chikafu chine kushomeka kwekoriori. Asi iwe unofanirwa kuziva chiyero chako uye kuzviverengera pachako hazvisi nyore nguva dzose.
Tinokupa iwe macalculator epamhepo kuti uverenge macalorie, mapuroteni, carbs nemafuta ayo auchakwanisa mune mashoma mashoma kuti uwane chiyero chako KBZHU. Unofanirwa kuisa huremu hwako, kureba, zera, chiyero chekuita zvemuviri, huwandu hwekushomeka / zvakasara uye iwe unowana iko kwekupedzisira kukosha kwemakoriori uye akagadzirira maitiro ePFC (mapuroteni, makabhohaidhiretsi nemafuta), uye iwe unoda kutevera .
Chipo cheCalori: online Calculator
Kuti uverenge mwero wekoriori unofanirwa kuziva ruzivo runotevera:
- Kurema (mu kg)
- Kureba (mu cm)
- zera
- Chiitiko chakakwana
- Iyo muzana yekushomeka kana zvakasara
Mushure mekupinda tsika unowana zvinotevera:
- Chipo cheCalori chekudzikira uremu (kukanganiswa kwekoriori)
- Kudya macalorie kutsigira huremu
- Kudya macalorie kuti uwane huremu (a calorie surplus)
Maitiro ekuona iro chiitiko coefficient:
- 1,2 - mashoma mashandiro (kushomeka kwekurovedza muviri, basa rekugara, kufamba kwakaderera)
- A 1.375 - chiitiko chakareruka (kujekesa kurovedza muviri kana kufamba, zvidiki zvezuva nezuva masikati)
- 1,46 - avhareji chiitiko (yekudzidzira 4-5 nguva pasvondo, chiitiko chakanaka chezuva racho)
- 1,55 - chiitiko chiri pamusoro pevhareji (yakanyanya kurovedzwa ka5-6 kavhiki, chiitiko chakanaka chezuva racho)
- Kubva 1.64 - basa rakawedzerwa (kurovedza zuva nezuva, kuita kwemasikati)
- 1,72 - chiitiko chepamusoro (zuva nezuva zvakanyanya-kurovedza muviri uye chiitiko chepamusoro chezuva nezuva)
- A 1.9 - chiitiko chepamusoro kwazvo (kazhinji isu tiri kutaura nezvevatambi munguva yemakwikwi chiitiko)
Mukusarudza chiitiko, funga nezvekurovedza muviri, uye chiitiko chezuva nezuva (basa, traffic mukati mezuva, zvimwe zviitiko) Semuenzaniso, kana iwe uchidzidzisa katatu pavhiki kwemaminetsi makumi matanhatu paavhareji yekumhanya, asi chikamu chikuru chezuva chakanyatso gara munzvimbo yekugara, wobva wasarudza zvishoma chiitiko. Kana pamazuva akasiyana akasiyana, isu tinosarudza inofungidzirwa avhareji chiitiko pazuva pazuva revhiki.
Maitiro ekuona iyo chikamu chekushomeka kana zvakasara:
- Nokusingaperi, tinokurudzira kutora 20%.
- Kana iwe usiri kuda kumhanyisa maitiro ehuremu kana huremu, sarudza 10-15%.
- Kana BMI (iyo muviri uremu indekisi) yakakura kupfuura makumi matatu, tinogona kutora kushomeka kwe30-25% (mushure mekumisikidza uremu, kudzikisira kushomeka kusvika 30%).
Ndokumbira utarise kuti macalator macalculator evarume nevakadzi anosiyana. Minda yakaratidzirwa neasterisk inosungirwa. Chipo cheCalori chinoverengerwa nekukasika kuonda (kushomeka kwekoriori) kuti uwane huremu (koriori yakawandisa), kuchengetedza / kuchengetedza huremu. Iwe unosarudza kukosha zvichienderana nezvinangwa zvako.
KUSVIRA ZVAKANAKA: sei kutanga nhanho nhanho
Kudya kwemakoriyori akaverengerwa ne iyo Harris-Benedict kuenzanisa, inozivikanwa seyechokwadi kwazvo kusvika pari zvino. Verenga zvimwe pamusoro pekuti sei tsika dzechimiro ichi, ona chinyorwa nezve KUSVIRA ZVAKAITIKA.
Norma PFC :: Calculator pamhepo
Mushure mekuverenga macalorie iwe unofanirwa kuverenga BDIM. Kuti uone kuti huwandu hupi hweprotein, makabhohaidhiretsi uye mafuta pamwe nekoriori yako yaunodya, unofanira kutanga waziva kugoverwa kweperesenti kwePFC.
Iyo yakasarudzika uye yakakurudzirwa sarudzo BDIM:
- Mapuroteni: 30%
- Mafuta: 30%
- Carbohydrate: 40%
PFC 30/30/40 ndiyo yakasarudzika vhezheni yekuparadzirwa kwePFC, inokurudzirwa kana usinga dzidzise kana kurovedza muviri kweGeneral uremu uye matauriro emuviri (kumba, mumapoka emakirasi kana mune yekurovedza ine huremu hwakaderera huremu).
Dzimwe sarudzo dzekuparadzira BDIM inoshandiswa zvakanyanya kana iwe watove neruzivo munzira yekuvaka muviri kana, mushure mekutaurirana nemurairidzi
PFC sarudzo yekudzidzira mitambo uye kushanda panzvimbo:
- Mapuroteni: 40%
- Mafuta: 20-25%
- Carbohydrate: 35-40%
PFC sarudzo yekudzidzira mitambo uye kushanda pane zvakawanda:
- Mapuroteni: 30-40%
- Mafuta: 20-25%
- Carbs: 40-50%
Ndokumbira utarise, tafura iwe unopinda muzana chete yeprotein nemahydrohydrate, mafuta anoverengwa otomatiki zvichienderana nehuwandu hwese hwezviratidzo zvitatu BDIM = 100%. Iwe zvakare unofanirwa kuisa yako yezuva nezuva yekudya macalorie (iyo yakasarudzika ndeye 1600 kcal).
Isu tinokukurudzirawo kuti iwe uverenge edu mamwe magwaro ezvekudya zvinovaka muviri:
- Kuverenga macalorie: kupi kwekutanga ruzivo?
- Zvese nezve makabhohaidhiretsi: akareruka uye akaomarara makabhohaidhiretsi ekuderedza uremu
- Chikafu chakakodzera: iro rakazara gwara rekuchinja kuenda kuPP
- 5 makuru ngano dzekurema uremu nzira yekoriori kuverenga
zvakanaka