Kuverenga macalorie: kutanga kupi? Yakawanda yakazara gwara rekoriori kuverenga!

Imwe yedzakanakisa uye dzakachengeteka nzira dzekudzikisa huremu kuverenga macalorie. Munyaya ino tichapindura mibvunzo inotevera. Nei kuverenga macalorie kuchishanda pakurasikirwa nehuremu? Maitiro ekuverenga izvo zvakajairwa zvemazuva ese macalorie ekurema uremu? Uye funga zvakadzama mubvunzo wekuti, sei, mukati mekoriori yemenu yemazuva ese.

Kalori kuverenga kwekureruka kurasikirwa

Vazhinji vanoramba nzira iyi nekuda kwekuoma kwayo, asi nekuda kwekurambidzwa zvine mutsindo kwekoriori chikafu chako, iwe uchaenzanisa simba nekuvandudza chimiro. Saizvozvo, kana munhu akadzidza kuverenga macalorie uye kuongorora kudya kwako, hauzongotungamira muviri wako muchimiro, asiwo zvishoma nezvishoma shandura tsika dzekudya. Muchokwadi, kuverenga makorikori hakuisi zvirambidzo pane chero zvigadzirwa, asi kana ukatanga kuverenga macalorie akadyiwa chikafu, zvino rimwe zuva unozviona iwe pachako kuti zviri nani kudya ndiro yesaladhi nenyama pane diki keke. Hongu, iyo calorie content, ichava yakafanana, asi kukosha kwekudya kwezvikafu izvi zvakasiyana zvachose.

Nheyo yekuderedza uremu iri nyore kwazvo: vanhu vanoda kudya zvishoma pane izvo muviri uine nguva yekugadzirisa kuti akatanga kushandisa simba rekuchengetedza mafuta. Zvinotaridza kuti ndezvipi zviri nyore - svondo ugere pachikafu chakaomarara, uchideredza uremu wozozvibvumira rusununguko maererano nechikafu. Zvisinei, musimboti uyu unopa mhedzisiro-yenguva pfupi, huremu hwese hwakarasika hudzoka nekukurumidza zvakanyanya. Imwe nzira yakanyanya kuita yekudzikisa huremu kuverenga macalorie. Sei?

1. Kuverenga macalorie inzira inonzwisisika yekushushikana kwehutano nekukanganisa kwakakomba. Iwe haukuvadze muviri wako, uchimuisa pane chakasimba kudya.
2. Nekuverenga macalorie iwe unowana chikafu chakakwana chehutano, nekudaro, iyi nzira yekudzikisa uremu haikonzere kukuvadza muviri, kusiyana nemono-kudya nenzara.
3. Iwe haugone kusarudzika kubva kumenyu zvaunofarira zvekudya, chinhu chakakosha kugara mukati meiyo corridor macalor. Uyezve, chiyera kuti inoshanda sei! Kune rimwe divi, kuti ukwane mune yakapihwa chiyero checaloric zvemukati, iwe uchajekesa chikafu chako kubva kune zvisina basa, zvinokuvadza uye zvine mafuta chikafu. (izvo zvakanaka). Asi kune rimwe divi, iwe uchagara uine mukana wekudya chako chaunofarira kurapwa, uchingo ongorora yemazuva ese menyu.
4. Iyo kalori kuverenga ndiyo nhanho yekutanga kune yakaringana, ine hutano, zvine mwero kudya. Iwe uchave wakajaira kutevera kudya uye nemaune nzira yekusarudzwa kwezvigadzirwa.
5. Uine kuverenga macalorie iwe uchadya zvakakwana huwandu hweeprotein, mafuta uye makabhohaidhiretsi, uye yako uremu kurasikirwa ichave ine hutano uye isina kukuvadza nzira. Sei zvichikosha? Semuenzaniso, kubva pakushaikwa kwemafuta kunogona kukonzera matambudziko nehurongwa hwehomoni, kubva mukushaikwa kwecarbs - kurasikirwa kwesimba uye kuneta. Uye mapuroteni akasara, ayo anowanzosimudzirwa mukudya kwakasiyana, anowanzo kukonzera matambudziko nepamuviri wedumbu neitsvo.
6. Kuverenga macalorie ndiyo chete sarudzo yesimba rinokwanisa, kana iwe uchitamba mitambo uye uchida kuchengetedza tsandanyama yako, kuidzivirira kubva pakuparadzwa (rutsigiro mhasuru = mhando toni muviri). Yakaomesesa yakaderera-koriori chikafu uye mono chekutanga kurova pamhasuru uye kwete mafuta mune zvakakomba zvinogumira kumuviri zviri nyore kutaura zvakanaka kune mhasuru nekuti dzinoda simba rakawanda.
7. Maitiro ekuderedza uremu sezvo macalorie kuverenga achienderera uye akasimba, pasina kuchinja uye panguva imwe chete kudzoka kwemapaundi akarasika.
8. Semutemo, mushure memwedzi 2-3 mushure mekuverenga koriori nguva dzose unozogadzira mamwe emenyu sarudzo uye iwe uchazoziva nezve izvo uye zvakadii zvaunodya pazuva kuti ugare mukoridho rako remakoriori. Kana iwe uchifunga kuti ikozvino ichave shamwari yako yehupenyu hwese, hazvina kudaro.
9. Kuverenga macalorie kusiyanisa uye nzira yakasununguka yekudzikira uremu. Kana, mushure mekundikana kwekudya kunofanirwa kurega kana kutanga kubva pakutanga, kuverenga macalorie ishungu yekudzora kamwe kamwe "mazuva egoridhe." Just zvishoma kuderedza zvinodikanwa zvezuva nezuva zvekhalori kwemazuva anotevera e2-3, kana kushandisa simba rinopedza kurovedza muviri.
10. Kuverenga macalorie zviri nyore kwazvo kuchinjisa kuyerwa uremu mushure mekurema uremu. Zvese zvauchazoda kuwedzera + 10-20% kune yako yazvino koriori (zvinoenderana nesarudzo yako yakasarudzika).

Chikafu chakakodzera: maitiro ekutanga nhanho nhanho

Kuti utange kudzora chikafu chako, unofanirwa kuita zvinotevera zviito:

• Kuti uone huwandu hwekoriori yezvinhu zvaunodya zvezuva nezuva.
• Kutanga kuchengeta rekodhi rezuva nezuva rechikafu chakadyiwa.
• Kuti utarise mugirazi nguva dzose unatsiridza chimiro chako.

Iyo algorithm yekuverenga macalorie ekurema uremu

CHITATU 1: verenga base metabolic rate

Mumwe nemumwe wedu, zvichienderana nehuremu, chiitiko uye zera zvinoda huwandu hwakasiyana hwechikafu. Kuti uwane iyo chaiyo nhamba yaunoda kushandisa fomura Harris-Benedict:

• Vakadzi: BMR= 9.99 muhuremu (mu kg) + 6,25 * kukura (mu cm) - 4,92 * zera (makore) - 161
• Varume: BMR = 9.99 mu * huremu (mu kg) + 6,25 * kukura (mu cm) - 4,92 * zera (makore) + 5

kupi BMR - base metabolic rate (basal metabolic chiyero)

STEPI 2: sarudza chiitiko chezuva nezuva

Iyo yakaverengerwa nhamba ndiyo yepasi nhanho yemetabolism (BMR) yakawedzerwa ne iyo coefficient yekuita basa:

• 1,2 - mashoma mashandiro (kushayikwa kwekurovedza muviri, basa rekugara, kufamba kwakaderera)
• A 1.375 - chiitiko chakareruka (kurovedza muviri kana kufamba, zvidiki zvezuva nezuva masikati)
• 1,46 - avhareji chiitiko (Workout 4-5 nguva pasvondo, chiitiko chakanaka chezuva racho)
• Kubva 1.55 - chiitiko pamusoro pevhareji (kushanda kwakasimba ka5-6 nguva pasvondo, chiitiko chakanaka chezuva racho)
• Kubva 1.64 - basa rakawedzera (mashandiro ezuva nezuva, epamusoro masikati chiitiko)
• 1,72 - basa repamusoro (zuva nezuva zvakanyanya-kurovedza muviri uye chiitiko chepamusoro chezuva nezuva)
• To 1.9 - chiitiko chepamusoro kwazvo (kazhinji isu tiri kutaura nezvevatambi munguva yemakwikwi chiitiko)

Ndokumbira utarise! Uine muwanda kuti uone zviri nani pane zvese zviitiko mukati mezuva. Semuenzaniso, kana iwe uchirovedza zuva rega rega kwemaminitsi makumi matatu nemakumi matatu nemashanu, asi iwe uine hupenyu hwekugara, haufanire kutora chinhu chinopfuura 30. Kumwe kurovedza muviri, kunyangwe kwakanyanya, hakubhadhare kushomeka kwechiitiko mukati mezuva.

STEPI 3: verenga mhedzisiro mhedzisiro

Nekudaro, nekuwedzera huwandu hweiyo base level metabolic rate (BMR) nechinhu chekuita basa, isu takagamuchira yako caloric yaunodya. Kudya pasi pemutemo uyu, hauzorasire huremu kana kuwedzera huremu. Izvi zvinonzi zvakajairwa macalorie ekutsigira huremu.

BMR * chiyero chiitiko chemuviri = chiyero chemakoriori kutsigira huremu.

Kana iwe uchida kudzikira uremu, mamwe emabasa anoguma anoda kubvisa 15-20% (ichi ndicho chikafu chine caloric dhefisiti). Kana iwe uri kushanda mukukura kwemhasuru, saka iwe unoda kuwedzera 15-20% (chichava chikafu chine koriori chasara). Kana iwe uri padanho re "kuchengetedza uremu", siya chimiro chisina kuchinjika.

Uine huremu hushoma hunowedzerwa inokurudzirwa kuti uverenge kushomeka kwezuva nezuva kwecalori ye15%. Kana iwe uchida kubvisa> 10 kg isu tinokurudzira kuverenga nekushomeka kwe20%. Kana huremu hwakawandisa, kana iwe uchida kubvisa> 40 kg inogona kutora kushomeka kwe25-30%.

MUENZANISO:

Mukadzi, makore makumi matatu ekuberekwa, huremu 30 kg, kureba 65 cm, kurovedza muviri katatu pasvondo:

• BMR = 9,99 * 65 + 6,25 * 165 - 4,92 * 30 - 161 = 1372
• Kudya macalorie kuchengetedza huremu = 1372 * 1,375 = 1886,5 kcal
• Izvo zvakajairwa caloric dhefisiti = 1886 - (1886 * 0,2) = 1509 kcal

Yese inowana 1450-1550 macalorie ndiyo chiyero chezuva nezuva chekurema uremu. Pane ino nhamba, iwe unofanirwa kuchengeta yezuva nezuva koriori kuverenga yemenyu menyu.

• Wadii kudonhedza pazasi pekoridho yakasimbiswa: muviri unojairira hushoma hwechikafu, unodzora metabolism uye kana ukangotanga kudya zvishoma, unozowedzera uremu.
• Nei usingakwanise kupfuura mukoridho: hauregi uremu, nekuti muviri unenge usina nguva yekushandisa simba rakagamuchirwa.

DZAKANAKA CALORIES CALCULATOR

Matipi gumi nemaviri ekuverenga macalorie

1. Chengeta diary yezvokudya, nhamba dzinofanira kunyorwa mukunyora. Usavimbe nendangariro dzako uye usatarisira kufungidzira kwakashata, kana zvisina kudaro pane njodzi yekudya zvakawandisa, kana zvakanyanya, kushaya chikafu.
2. Kufambira mberi kwetekinoroji kwakabatsira kwazvo basa redu rekuita chikafu. Dhawunirodha yedu mbozhanhare app yekuverenga macalorie chikafu, iwe zvakanyanya kurerutsa hupenyu hwako. Tinokukurudzira kuti uverenge: Epamusoro emahara maapplication ekuverenga macalorie.
3. Usavimba nezviyero zvehuremu hwezvigadzirwa "neziso", iva nechokwadi chekutenga chiyero chekicheni. Pasina chikero chekicheni ndiko kuverenga kwako kwemakoriyori kuve asina kukodzera, saka mhedzisiro yaunoda ichave yakaoma kuwana. Nenzira, kazhinji muzvirongwa zvekuverenga macalorie akatoverengera simba kukosha kwechigadzirwa, semuenzaniso, kune orenji rimwe chete. Huremu hupi hweorenji ine mamiriro, iyo yatakaverengera iyo calorie yemukati haizivikanwe. Zvichida orenji yako yakanyanya kana kushomeka. Ehe, kukanganisa kudiki, asi kana mukati mezuva zvigadzirwa zvese zve "ziso", iyo ine chinangwa mufananidzo haishande. Tarisa sarudzo yedu ye: Yepamusoro makumi maviri emagetsi ekicheni zviyero.
4. Weresa zvigadzirwa chete kune vasina kugadzirira! Kana iwe wakanganwa kuzviita mukubika, saka ita chokwadi chekutarisa calorie yemukati mekudya kwakagadzirira. Semuenzaniso, kukosha kwesimba kwe100 g yemupunga mbishi uye 100 g yemupunga wakabikwa hauna kufanana. Nguva dzose zviri nani kuyera zvigadzirwa mune yakaoma kana mbishi, isina kubikwa. Saka data ichave yakajeka.
5. Kuyera chigadzirwa chakagadzirira kushandiswa kana kugadzirira: nyama isina mapfupa, michero nemiriwo isina peel, musimboti, chizi isina kurongedza, huku isina ganda, nezvimwe.
6. Pre-ronga yako yemuenzaniso menyu yemangwana. Ita rondedzero inotarisirwa yendiro kudzivirira kushamisika nekushaikwa kweizvo kana zvimwe zvigadzirwa.
7. Paunenge uchironga menyu yezvino kana zuva rinotevera, gara uchisiya mukoridho kadiki (150-200 kcal) kuti uwane nzvimbo yekufambisa Pakarepo uchava nechikafu chisina kurongwa kana iwe wafunga kutsiva chigadzirwa chimwe cheumwe.
8. Kana iwe uri kubika yakaoma dhishi ine ine akati wandei zvigadzirwa (muto, keke, casserole, pizza), zvirinani kusawana macalorie arimo pamhepo. Usati wabika, chiyera chimwe nechimwe chinhu chinogadzirwa, verenga kukosha kwavo kwesimba uye nekuverenga nhamba dzinoguma. Nekudaro, mhedzisiro yacho ichave yakajeka kwazvo.
9. Dzivisa maresitorendi nevanopa zvekudya. Munyika yanhasi zvinoita kunge zvakaoma kunzwisisa, asi kana iwe ukaita tsika yekutakura chikafu newe kuenda kunoshanda, kudzidza kana kunyange kufamba, zvinangwa zvavo mukudzikira huremu uchazadzisa nekukurumidza zvakanyanya. Kunyangwe kana menyu yekudyira yakaratidza huwandu hwe macalorie mundiro, yeuka kuti aya manhamba anongofungidzirwa.
10. Usatombo tarisa pane huwandu hwe macalorie anoratidzirwa kune mabikirwo pane akasiyana mawebhusaiti kana mumapoka zvinoenderana nemabikirwo ari pasocial network. Kutanga, hazvizivikanwe kuti hana yaifungisisa sei data rese, vanyori vemaresipi. Chechipiri, iwe unogona kusiyanisa huremu hwemunhu zvigadzirwa izvo zvinoshandura iyo caloric kukosha kwezvikafu.
11. Kana rimwe zuva iwe uchinyatso pfuura uchipfuura iro rakamisikidzwa simba rekutora, ndizvo hazvidiwe mune chero mamiriro ezvinhu kuronga mazuva ekutsanya enzara. Saka iwe unongokanganisa mashandiro emetabolism. Ramba uchitevedza mukorori wema calories, uye kana iwe uine hana yakaipa kwazvo yezuro "Sagar", zvirinani kubhadhara 1 awa yekurovedza muviri, kufamba kana chero chimwe chiitiko chemuviri. Neimwe nzira, kwemazuva mashoma ekudzora kudya ne15-20% kubhadhara chikafu chakawandisa, wozodzoka kuchikafu chakapfuura.
12. Kuti uzvidzidzise kuverenga macalorie, kutanga unoda kuzvidzora kwakakomba. Asi mushure memavhiki mashoma, iwe uchazvirovedza usati wadya wega kuti uite chikafu mune rako dhayari. Kazhinji zvakakwana 2-3 mwedzi yekugadzira menyu yezuva nezuva uye kudzidza nzira yekutsanangudza chikafu chako chakajairika pasina macalculator.

Nzira yekuverenga sei KBZHU zvigadzirwa

Kuti unzwisise zvizere nyaya yekuverenga macalorie, unofanira kunzwisisa sei kuverenga KBZHU zvigadzirwa (macalorie, mapuroteni, mafuta uye makabhohaidhiretsi) uye kupi kwekuwana ruzivo rwese pamusoro penhamba dzezvigadzirwa izvi. Ngationgororei nhanho nhanho maverengero emacalorie, mapuroteni, makabhohaidhiretsi uye mafuta mukudya. Verenga zvakawanda pamusoro pehuwandu hweprotein, makabhohaidhiretsi uye mafuta kumunhu mumwe nomumwe, verenga pano: Maitiro ekuverenga PFC (protein, mafuta, makhahydrates) uye inoitei?

Ndekupi kuwana calorie uye PFC zvigadzirwa?

• Ruzivo rwese rwemakoriyori, mapuroteni, macarbs uye mafuta anotarisa pakurongedza kune zvigadzirwa. Pane ruzivo rwakanyanya.
• Kana icho chigadzirwa chiri kutengeswa chisina kurongedza kana kurongedza simba remagetsi chisina kutaurwa, saka tarisa iwo macalorie zvemukati zvezvinhu zvekudya muInternet. Semuenzaniso pinda muinjini yekutsvaga “Banana KBZHU” uye uwane data rese rinodiwa. Zvinokurudzirwa kutarisa kune akati wandei sosi kuti uve nechokwadi cheiyo data.
• Kana iwe ukashandisa saiti kana nharembozha kuverenga macalorie, anowanzo ane yakagadzirira base yezvigadzirwa ne data KBZHU. Saka, kuwedzera kutsvaga ruzivo hazvidiwi.
• Kana iwe uine dhishi rakaomarara rine zvinhu zvakasiyana siyana, wozoyera imwe neimwe yezvinhu kuverenga KBZHU kune yega yega yezvigadzirwa zvakasiyana uye kuverenga nhamba dzinoguma. Verenga zvimwe nezvazvo pazasi.

Maitiro ekuverenga KBZHU: mienzaniso

Ngatitarisei pamimwe mienzaniso yekuverenga macalorie, mapuroteni, mafuta uye makabhohaidhiretsi mune zvekudya zvega uye chikafu chakagadzirira.

1. mafuta 5%. Tarisa uone zviri mukati mekoriori pachigadzirwa. Kana zvisina kutaurwa, tarisa paInternet.

KBZHU curd 5% - 100 g:

• Makorori: 121 kcal
• Mapuroteni: 17 g
• Mafuta: 5 g
• Carbohydrate: 1.8 g

a) Semuenzaniso, wafunga kudya makumi masere ecottage cheese. Kuti uverenge iyo KBZHU 80 g yekottage chizi, ingo wedzera imwe nhamba ne 80:

KBZHU curd 5% - 80 d:

• Makorori: 121 * 0,8 = 96,8 kcal
• Mapuroteni: 17 * 0,8 = 13,6 g
• Mafuta: 5 * 0,8 = 4 g
• Carbohydrate: 1.8 g * 0,8 = 1,44 g

b) Kana iwe ukafunga kudya 225 gramu yekotishi chizi, wobva wawedzera imwe nhamba 2.25:

KBZHU curd 5% - 225 g:

• Makorori: 121 * 2,25 = 272,3 kcal
• Mapuroteni: 17 * 2,25 = 38,25 g
• Mafuta: 5 * 2,25 = 11,25 g
• Carbohydrate: 1.8 g * 2,25 = 4,05 g

Nekudaro, isu tinowana yakatarwa KBZHU chizi, zvinoenderana nehuremu hwayo.

2. otsi. Ichi ndicho chakakurumbira Kudya kwekuseni neavo vari kuyedza kutevedzera kudya kunovaka muviri. Kuverenga macalorie oatmeal zvakare zvakareruka. Nekufananidza nehurongwa hwakatsanangurwa pazasi, isu tinotarisira KBZHU kune zvimwe zvese zviyo uye pasta.

a) oatmeal Yakayerwa yakaoma (yanga yakaoma, izvi zvakakosha!). Semuenzaniso, iwe une 70 data KBZHU Tarisa pane iko kurongedza kana pa100 g:

KBZHU oats - 100 g:

• Makorori: 342 makori
• Mapuroteni: 12 g
• Mafuta: 6 g
• Carbohydrate: 60 g

Sezvo isu hatisi kuronga kudya magiramu zana akaverengerwa pakushanda magiramu makumi manomwe, tichiwedzera huwandu hwese ne100:

KBZHU oatmeal - 70 g:

• Makorori: 342 * 0,7 = 240 kcal
• Mapuroteni: 12 * 0,7 = 8.4 g
• Mafuta: 6 * 0,7 = 4,2 g
• Carbohydrate: 60 * 0,7 = 42 g

Iyi ndiyo yekupedzisira KBZHU isina oatmeal 70 g: K-240, B-8,4, 4.2; W Is 42; I-XNUMX. Yakawanda sei mvura yawakawedzera, sei usingabike, uye kunyangwe zvayirema zvakadii mushure mekubika, iwe unopinda iyo data mune rako rejenari yezvokudya pane yakaoma nyaya hwaro. Saizvozvo, kune zvimwe zviyo, pasita, mbatatisi.

MuInternet unogona kuwana macalorie eoatmeal yakatobikwa. Asi zviri nani kusashandisa aya manhamba. Grits inonwisa mvura nekuzvimba, uye huremu hwayo hwekupedzisira hunosiyana zvichienderana nekuti wakawedzera mvura yakawanda sei uye inguvai yekubikira porridge. Saka gara uchiyera zviyo zvese chete mune yakaoma (isina kugadzirira) fomu.

b) Ngatiti iwe unogadzira oatmeal nemukaka wedzera ruomba, huchi nemukaka. Muchiitiko ichi, tinoyera chinhu chimwe nechimwe tisati tabika (zviyo, mafuta, uchi, mukaka), tenda KBZHU kune yega yega yezvigadzirwa, pfupisa uye uwane KBZHU kugadzirira kudya. Zvese izvi zvinoverengerwa usati wabika! Verenga zvimwe nezve chaiyo yekuverenga yakagadzirira kudya zvishoma zvakaderera.

3. Chipfuva chehuku. Chimwe chigadzirwa chakakurumbira kubva pakurasikirwa nehuremu, saka ngatitarisei pazviri.

Zviyese zamu rehuku, mbichana mushure mekunge wadzvanya uye kuomesa, kuti maverengero asave nehunyoro hwakawandisa (tsime, kana zvichizoramba zviri zvechokwadi kusvika kumagumo). Verenga KBZHU chipfuva chehuku 120 g:

KBZHU chipfuva chekuku - 100 g:

• Makorori: 113 kcal
• Mapuroteni: 24 g
• Mafuta: 2 g
• Carbohydrate: 0.4 g

KBZHU chipfuva chekuku - 120 g:

• Makorori: 113 * 1,2 = 135,6 kcal
• Mapuroteni: 24 * 1,2 = 28,8 g
• Mafuta: 2 * 1,2 = 2,4 g
• Carbohydrate: 0.4 g * ye1.2 = 0.48 g

Mushure mekubika kwedu zamu rehuku, haina kuyera uye kuverenga macalorie haasi. Funga nezve data chete mune yaro yakasvibirira fomu. Zvinonhuwira uye munyu kune izvo zvine macalorie hazvina kukanganiswa, asi kana ukabika nemafuta, usakanganwa kuwedzera pane.

Maitiro ekuwana akagadzirira-akagadzirwa mapepa

Sezvatakambotaura kare, kana uchibika chikafu chakaomarara kuverenga macaloriki anotevera:

• Yera chimwe nechimwe chinhu chakanyorova / chakaoma
• Funga nezvechinhu chimwe nechimwe KBZHU mumufananidzo uri pamusoro
• Pfupisa data uye uwane General koriori chikafu.

Heino muenzaniso ine dhishi rakaomarara ratakataura pamusoro: oatmeal nemukaka, huchi uye bota.

Zvishongedzo zveporridge:

• 130 g yeoatmeal
• 50 ml mukaka 3.2%
• 30 g yeuchi
• 10 g bota

Tinotarisira nekufananidza nemienzaniso iri pamusoro, kuwedzeredza iyo data pahuremu hwechigadzirwa. Wobva wawedzera macalorie, mapuroteni, makabhohaidhiretsi uye mafuta.

Tora KBZHU oatmeal: K-647,6; B-Kubva 17.73; W-17,78, 104,23; U-XNUMX.

Nzira yakapusa yekuverenga KBZHU yakagadzirira chikafu

Iko kune yakapusa uye iri nyore nzira yekuverenga KBZHU yakagadzirira chikafu. Kune izvi isu tinoshandisa webhusaiti Calorizator. Enda kune peji Analyzer mabikirwo uye pinda muhwindo idzva rakaparadzaniswa nemakomichi zvese zvigadzirwa zvedu: 130 g oats, 50 ml mukaka 3.2%, 30 g uchi, 10 g bota:

Dzvanya ongorora, uye pachinzvimbo chekuverenga nemaoko macalorie tora iwo akatopedzwa manhamba:

Tarisa mutsara chizere uye gadzirira kugadzirira macalorie madhishi akaomeswa ane zvakawanda zvinogadzirwa

Uye haufanire kuisa huremu mumagiramu, unogona kushandisa zviratidzo seinotevera:

Sezvauri kuona, unogona kutevedzera resipi uye kuverenga KBZHU saka. Asi chenjera! Semuenzaniso, 2 bulbs mukunzwisisa kweanalyzer mabikirwo ndeye 150 g, Asi chaizvoizvo inogona kuva 100 g uye 200 g, zvichienderana nehukuru chaihwo hwebhururu. Kukosha kwezvirongwa zvakadaro kuchaenzaniswa. Naizvozvo zviri nani kuyera uye kurekodha mune analyzer zvigadzirwa mumagiramu, wazviyera.

Kana iwe ukashandisa nharembozha kuverenga macalorie, nenzira yakafanana, pima zvirinani, usashandise mukuverenga kwe "1 bhanana" kana "1 hanyanisi" kubva pachigadzirwa chakapedzwa.

Maitiro ekuyera chikafu, kana iwe uchibikira mhuri?

Tinowanzo gadzirira dhishi remaoresa kwete isu asi remhuri yese. Maitiro ekuverenga makorikori, kana iwe uchiyera zvigadzirwa zvaunoda mune yavo yakasvibira fomu, uye kana uchibika uremu zvigadzirwa zvichichinja? Pane nzira iri nyore yekugadzirisa dambudziko iri.

1. KBZHU yakaverengerwa pahwaro hwezvirongwa zvakapendwa pamusoro, zvichipima zvinoshandiswa mumufomu wakaomeswa kana mbishi usati wabika. Ngatitorei muenzaniso wedu oatmeal nemukaka, huchi uye bota, yatakakurukura pamusoro apa. Tine yakazara KBZHU: K-648; B-17,7; W-17,8; U-104.

2. Cook porridge, wedzera zvese zvinoshandiswa, sanganisa. Yera ndiro. Semuenzaniso, takawana magiramu mazana matanhatu - huremu hwakazara hwechikafu chagadzirwa.

3. Zvino sanganisa porridge ndiro yake kuti iyerwe. Semuenzaniso, batch yedu yakazosvika ku350 g.

4. 350 magiramu iri 58% yehuwandu hwezviyo (350 yakakamurwa ne600 uye inowana 58%).

5. Zvakarongwa zvakarongwa KBZHU chikamu chako nekuwanza digit imwe neimwe ne0.58:

• Makorori: 648 * 0,58 = 376 kcal
• Mapuroteni: 17,8 * 0,58 = 10.2 g
• Mafuta: 17,8 * 0,58 = 10.3 g
• Carbohydrate: 104 * 0,58 = 60.5 g

6. Pakazara, takaita kuverenga kwekushumira oatmeal: K-376; B-10,2; W Is 10.3; Pa-60,5.

Tinokukurudzira kuti uverenge pamusoro penyaya iyi zvinyorwa zvinotevera:

• Kukanganiswa kweCalori: kupi kwekutanga kurasikirwa uremu
• Maitiro ekuverenga BDIM uye chii chinoita
• Sarudzo yemapurogiramu emafoni ekuverenga macalorie
• Zvese nezve kudya kwakaringana uye pekutangira
• Nguva yekutsanya: kushomeka kune simbe