Mukati
Mazuva ese macalorie kudya: maitiro ekuverenga. Vhidhiyo
Kutsigira zvakakosha maitiro, simba rinodikanwa kunyangwe kumuviri, muridzi wawo anofarira kuvata pasofa pamberi peTV zuva rese. Uyezve, iye anodiwa nemukadzi uyo anotungamira anoshingaira mararamiro, anopinda zvemitambo. Asi kuitira kuti pasave neumwe kana mumwe anowana zvirinani, yega yega inoda yayo yega, yega yezuva nezuva koriori yekudyiwa, iyo inogona kuverengerwa zvakazvimiririra.
Chii chinogadza kudya kwezuva nezuva kwekoriori
Vakadzi vasingade kuve nani vanoziva chaizvo kuti izvi hazviitike, zvinodikanwa kuti utore zvakaringana macalorie mazuva ese sekudyiwa. Nomuzvarirwo, kana iwe uchizotevedzera kune chero chikafu kuti uderedze huremu hwakawandisa, unofanirwa kudya zvishoma pane zvakajairwa, inova paramende yemunhu yakatarwa uchifunga nezvezviratidzo zvega.
Izvi zvinoenderana kwete chete nezvechikadzi uye zera, asiwo nemararamiro, hunyanzvi uye kunyangwe mamiriro ekunze enzvimbo iwe yaunogara.
Uye izvi zvakasikwa, nekuti paudiki uye pakuyaruka, kana paine kukura kwakanyanya uye marangwanda ari kuumbwa, muviri unoda mamwe manyoro uye macalorie. Asi vakwegura, vakatorega kushanda zvakanyanya, huwandu hwesimba rekuchengetedza hupenyu hauchadiwe. Asi kana munhu akura achiramba achiremedza muviri wake, anoda simba rakawanda senge mudiki.
Kana uchiverenga, zvakakoshawo kufunga nezvechikadzi, nekuti muviri wechirume, nehunhu hwayo, unoshandisa simba rakawanda; zvisinei, nguva pfupi yadarika izvi hazvina kugara zvakadaro, kunyanya kana iwe uchifunga kuti mukadzi ane pamuviri uye anoyamwisa anoda simba rekuwedzera kutakura nekupa mwana ane hutano.
Iwe unogona kudzikira uremu, kunyangwe uchichengeta zvakafanana zuva nezuva koriori yekudyiwa, chete nekuwedzera kusimba kwekuita muviri - siya elevita ufambe
Iyo yezuva nezuva koriori yaunodya iwe yaunoda zvinoenderana neyako basal metabolic rate (BMR). Uhu ndihwo hushoma hunodiwa hwemakorori ayo anofanirwa kupihwa nemuviri, ari munzvimbo yekuzorora zvakakwana. Kunyangwe paunenge wakarara pasi, iwe unoda imwe chiyero chesimba kuti uchengetedze maficha. SBI haigadzirise zvaunoda zvemuviri.
Kuti uverenge chiratidzo ichi, unogona kushandisa imwe yemafomura maviri - Harris-Benedict, akarongedzerwa naiye muna 1919, kana Mifflin-Saint Geor, iyo yanga ichishandiswa kubvira 2005
Yekutanga zvakare inoita kuti zvikwanise kunyatso fungidzira iyo HEI kune avo vane mararamiro avo anozivikanwa neakanyanya kurovedza muviri, asi mune zvakajairika, kuverenga kwakaringana kweHEI kunogona kuitwa zvinoenderana neyechipiri fomula.
Zvinoenderana nehurongwa hwaHarris-Benedict, hwevakadzi:
- BOO = 655,1 + 9,6 * M + 1,85 * P - 4,68 * B, apo M uremu hwemuviri mumakirogiramu
- P - kukwirira masendimita
- B - zera (yakazara makore emakore)
Iwe unogona kushandisa iyo Mifflin-Saint Geor fomula, iyo parizvino inokurudzirwa neAmerican Dietetic Association (ADA) kuti uone kukosha kwekoriori kuvakadzi: BOO = 9,99 * M + 6,25 * P - 4,92 * B - 161.
Asi, hongu, iyo yakawanikwa BMR kukosha inofanirwa kugadziriswa ichitarisa degree reyako chiitiko chemuviri, icho chakakodzera coefficient inoshandiswa.
- saka, kana iwe ukatungamira zvakanyanya kugara hupenyu uye ukarara pamubhedha kana kugara pakomputa zuva rese, iyi coefficient ichaenzana ne1,2
- kana iwe ukaita basa rakareruka mukati mezuva kana kuita rumwe rudzi rwekurovedza muviri kana kuita kurovedza muviri kanokwana kuita ka3 pavhiki, ichave yakaenzana ne4
- kana basa rako rakabatana nekuyedza kwemuviri wehuremu hwakaomarara kana iwe ukaenda kune yekudzidzira 4-5 nguva pasvondo, yako yekugadzirisa chinhu chichava 1,4625
- kurovedza muviri kwakanyanya kana kudzidziswa kanokwana kuita masere neshanu pasvondo inokupa iwe mukana wekushandisa iyo coefficient ye4, 5
- paunenge uchinyatsoita basa remawoko kana kurovedza muviri zuva nezuva, huwandu huchave 1,6375
- yevatambi vanodzidzisa zvakanyanya 2 pazuva, 1,725
Usatya huwandu hwakawanda hweparamu uye kuomarara kwemaitiro akapihwa - pane akawanda masosi paInternet akapihwa kudya, iwe unogona kuverenga yako yezuva nezuva koriori inodyiwa mahara nekupinda ese anodikanwa parameter: kureba, uremu, zera, inoratidza chiyero chekuita muviri uye kusarudza imwe yeaya mafomula maviri.
Kudya kwacho kunofanirwa kuve kwakaringana uye kuve nezvose zvinodiwa zvinovaka muviri, mavitamini uye nekuteedzera zvinhu. Deredza macalorie nekudzora huwandu hwe makabhohaidhiretsi nemafuta, asi ivo vanofanirwa kunge vachiri mukudya
Maitiro ekuverenga nenzira kwayo iyo yezuva nezuva koriori inodyiwa kana uchidya
Chero chikafu chekuderedza uremu chinoenderana nekugadzira uye kuchengetedza yekushomeka koriori yekushomeka kweimwe nguva. Iwe unofanirwa kuziva kuti kudya nekukurumidza pamucheto wenzara, kana huwandu hwezuva nezuva hwe macaloriki hwadzikira kusvika mazana mashanu kana kunyangwe zvishoma, unopedzisira uine seti inotevera yehuremu hwepakutanga uye hwakazara nematambudziko akakomba ehutano. Kuti udzivise izvi, shandisa izvo zvinonzi kudya kwenguva refu, umo kushomeka kwemuviri wako wezuva nezuva koriori chinodiwa hakungapfuuri 500-15%, uye mushure memwedzi mishoma iwe unozogona kurasikirwa nehuremu pasina kukuvadza kune hutano hwako.
Chete nekarori chaiyo kuverenga kwekudya kwako ndipo paunokwanisa kuwana iwo huremu hwekuita.