Mukati
Mangani macalorie andinofanira kudya kuti ndideredze uremu
Masvomhu ishamwari yakavimbika yeavo vachaonda zvakakomba uye kwenguva yakareba. Ichakubatsira iwe kuziva kuti mangani makirogiramu akanyanya kunyanyisa, huwandu hwemakoriori ekuchengetedza uye kuderedza uremu, pamwe neruzivo rwakawanda rwakakosha. Kuti vaite izvi, vakauya nemaitiro akakosha ekuverenga iyo caloric yemukati.
Weight Loss Kit
Usati wadzidza kuverenga macalorie, iwe unofanirwa kuchengetedza pane ese maturusi anodiwa. Chekutanga pane zvese, isu tichada chiyero chepasi, zviri nani zvemagetsi. Vanopa mhedzisiro chaiyo uye vanoratidza kudiki kudiki kuchinja kwehuremu. Rangarira, vezvekudya vanokurudzira kuita kudzora uremu kaviri pazuva, muhembe dzakareruka uye pasina shangu. Mangwanani, izvi zvinoitwa mushure mekushanyira chimbuzi, manheru-usati watanga kugeza. Iva nechokwadi chokuti chiyero chinogadziriswa mberi uye chiise panzvimbo yakadzika, yakaoma, kure nezvinhu zvekunze. Kuti uverenge calorage yezuva nezuva, iwe uchada kicheni yemagetsi chiyero, Calculator uye calorie matafura. Iyo yekupedzisira inogona kuwanikwa nyore paInternet uye muzvitoro zvemabhuku.
Kuderedza uremu kana kusaonda
Iko kuverenga kwekutanga kunoitwa ndeyekuona iyo body mass index (BMI). Rudzi urwu rwekukurumidza kuongororwa rucharatidza kuti huremu hwazvino hunoenderana neyakajairwa uye kana huchityisidzira hutano. Iyo BMI fomula ndeyotevera: huremu mu kg hunofanira kukamurwa nekukwirira, kuverengerwa mumamita uye squared. Semuenzaniso, uremu hwako hunosvika 58 kg, kureba 164 cm, maererano nefomura yaunoda nhamba yehurefu: 1.64 × 1.64 = 2.6896, zvino unoda kugovera chiratidzo chehuremu nechiratidzo chekukwirira: 58 : 2.6896 = 21.56, iyi ndiyo body mass index yako. Mugumisiro uyu unofanira kunzwisiswa sei? Chiratidzo 16.0-17.9 chinoratidza kushayikwa kwehuremu hwemuviri; 18.0-24.9 inoenderana neyakajairwa; 25.0-29.9 inoratidza hunhu hwekufutisa; 30.0-34.9 - chiratidzo chechikamu chekutanga chekufutisa; 35.9–39.9 inosimbisa chikamu chechipiri chekufutisa. Ndokumbira utarise kuti nhamba iri pacalculator ingori gwara rakashata, uye zvikanganiso zvidiki hazvidzivisike pano. Kana iwe uchida ruzivo rwakanyanya, enda kune nyanzvi.
Mukutsvaga kuenzanisa
Sezvaunoziva, kushanda kwechero kudya kunoenderana nehuwandu hwemakoriori anopedzwa. Kuti uone iyo yakakwana nhamba yavo, iwe unofanirwa kuverenga yako huru yekuchinjana. Izvi zvinoitwa maererano nenzira inotevera: 655 + (9.6 × uremu hwemuviri, kg) + (1.8 × kureba, cm) - (4.7 × zera). Mukuwedzera, iwe unofanirwa kufunga nezve dhigirii rekuita kwemuviri, ndiko kuti, kudyiwa kwemacalorie. Nokudaro, chigumisiro chinowedzerwa nekofidhi inowirirana. Nekuita basa rekugara, tinowanza kukosha kunowanikwa neformula ne1.2. Iyo coefficient yemaitiro asina simba emuviri (60 maminetsi ekufamba kana kureruka kusimba) ndeye 1.3; yemitambo yenguva dzose-1.5; yebasa rinorema remuviri-1.7. Ichi chigumisiro chekupedzisira nhamba yekoriori inodiwa kuchengetedza uremu mune zvakajairwa.
Alternative counting
Ikoji yezuva nezuva inotemerwawo zvichienderana nekushandiswa kwesimba zuva nezuva. Zvinotora munhoroondo zera, murume kana mukadzi, uye kurovedza muviri quotient (CFA) yatinotoziva. Vakadzi vanotsiva maitiro aidiwa mumafomu anotevera: kubva pamakore gumi nemasere kusvika makumi matatu (18 × uremu mukg + 30) × 0.062 × CFA; kubva pamakore 2.036 kusvika ku240 (31 × uremu mu kg + 60) × 0.034 × CFA; pamusoro pemakore makumi matanhatu (3.538 × uremu mu kg + 240) × 60 × CFA. Varume vanoita zviverengero zvinotevera: kubva ku0.038 kusvika kumakore makumi matatu (2.755 × uremu hwemuviri mukg + 240) × 18 × CFA; kubva pamakore 30 kusvika ku0.063 (2.896 × uremu hwemuviri mu kg + 240) × 31 × CFA; anopfuura makore makumi matanhatu (60 × uremu hwemuviri mukg + 0.484) × 3.653 × CFA. Usavhiringidzwa nechokwadi chokuti chigumisiro chinowanikwa chinogona kusiyana kubva pakutsinhana kukuru. Mushure mezvose, mafomula aya akaumbwa akazvimirira kubva kune mumwe.
Macalorie mukutapwa
Zvose izvi kuverenga zvinoratidza huwandu hwemakoriyumu ekuchengetedza huremu. Asi ingani makorikori aunoda kuderedza uremu? Pano zvakakosha kuziva kusimba kwekurema kwekureruka. Nzira yakanakisisa ndeyokuderedza kudya kusvika ku15%. Kuti uzive kuti yakawanda sei yaunoda kurerutsa calorage yezuva nezuva, wedzera ne 0.15. Kuderedza uku kuchakubvumira kubvisa 1.5-2 kg pamwedzi. Kana iwe uchifanira kuderedza uremu nekukurumidza, iyo calorage inotemwa ne20-25%. Somugumisiro, mukati memwedzi unogona kuparadzana ne 3-5 kg. Nekudya kwakasimba, kurasikirwa nehuremu nengozi kune hutano kunoderedza kudya kusvika ku40%. Muchiitiko ichi, mukuwedzera kune yakapinza uremu kurasikirwa, iwe unogona kuvimbisa kuwana kuwedzera kwezvirwere zvisingaperi uye mamwe matambudziko akakomba nemhedzisiro inouraya.
Zvigadzirwa zvinoshanduka
Pamusoro pematafura ekoriori emidziyo, ruzivo rwakakwana pamusoro pechinyorwa chinopihwa ne-smartphone apps. Nekudaro, avo vanorasikirwa nehuremu vane ruzivo vanoti kuchengeta dhayari rakanyorwa nemaoko kunoranga zvakanyanya. Muchiitiko ichi, kana uchiverenga, zvakakosha kuyeuka zvinhu zvakati zvakakosha. Zvigadzirwa zvakawanda mukugadzirisa kupisa zvinoshandura calorie content. Saka, nyama, huku, hove nemiriwo zvinorasikirwa nehunyoro pakubika, asi zvinotora mafuta zvakanaka. Asi zviyo uye pasta, pane zvinopesana, zvakanyanya kuunganidza unyoro, zvichiwedzera huwandu. Izvi zvinonyanya kukosha kufunga nezvazvo pakugadzirira soups, main dish uye side ndiro. Kuti uite izvi, zvakasiyana funga nezve caloric yezvinyorwa zvega yega yega mufomu yakapedzwa, usingakanganwi nezvemafuta, miriwo, seasonings uye kunyange mvura.
Kuziva maverengero ekudya kwako, unogona nyore kugadzira menyu yakaenzana. Uye nekunyora maverengero mudhayari yezvokudya, iwe uchaona zvakajeka kufambira mberi uye, kana zvichidiwa, iwe uchakwanisa kugadzirisa. Uye zvakadaro chinhu chikuru hachisi kutsvaga kwenhamba dzinokosheswa, asi nzira inonzwisisika.