Mukati
Zuva rega rega koriori kudya. Vhidhiyo
Kune akawanda ekurasikirwa uremu kudya, asi yakachengeteka uremu hurongwa hwakavakirwa pane nyore calorie calculation. Izvo hazvidi hunyanzvi hunyanzvi kana mari yekudyara, iwe unongoda kuziva kuti ndeipi calorie corridor inofanirwa kuteedzerwa.
Zuva nezuva calorie kudya pamazera akasiyana
Nheyo yekuderedza uremu ndeyekuti iwe unofanirwa kushandisa mashoma macalorie kubva muchikafu pane izvo muviri unoda pakushanda kwayo. Asi chokwadi ndechekuti ichi chikumbaridzo chakasiyana kune yega yega nhanho, saka, iyo menyu inofanira kusarudzwa kwete kungofunga nezve kuderedzwa kwemakoriyori, asi zvakare neinongedzo yekuti mari yavo yekutanga inofanira kunge iri yei. Ndokusaka zvisingabviri kudzikamisa zvakanyanya kudyiwa kwekoriori kwevechiri kuyaruka, vakadzi vane pamuviri, vakadzi vanoyamwisa, pamwe chete nevaya vanoita basa rinoshanda remuviri, apo muviri unoda simba rakawanda kukura kana kuita mamwe mabasa kupfuura mune mamwe mamiriro.
Paavhareji, mushure memakore gumi nemasere, zvinodikanwa:
- varume vanenge 3000 macalorie
- vakadzi vanenge 2500 macalorie
Nhamba idzi dzakakodzera kune avo vane mabasa asina kubatanidzwa nebasa rinokosha remuviri.
Mushure memakore makumi mana kubva pazviverengero izvi, unogona kubvisa zvakachengeteka mamwe mazana maviri macalorie, sezvo metabolism inotanga kudzikira.
Chii chinofanira kunge chiri chezuva nezuva chekoriori yekurasikirwa uremu
PaInternet unogona kuwana akawanda akasiyana uremu macalculator, ayo musimboti wekushanda hauna kusimbiswa nechero chinhu. Asi kazhinji, zvinotendwa kuti muganho wekoriori wekudya kwekurasikirwa uremu unogona kuderedzwa kusvika 1200 makori. Kana iwe ukaganhurira chikafu chako zvakanyanya, zvino zvinongo dzikamisa metabolism, muviri uchapinda mune inochengetedza simba maitiro ekushanda, uchiedza kuisa hushoma hwese chikafu chinogamuchirwa mumafuta. Asi kana uremu mukati me1200 makorikori, pane mukana wese wekurasikirwa nehuremu hwakawandisa pasina nzara.
Nekuderera kwakanyanya kwekoriori yemukati, mushure mekudzoka kune yakajairika kudya, iwo makirogiramu aenda nekukurumidza anodzoserwa.
Maitiro ekuverenga calorie kudya kwekureruka
Paunenge uchigadzira chikafu chako, unofanirwa kunzwisisa kuti kutevedzera koriori yakajairwa haisi vimbiso yekudya kwakakodzera uye kune hutano. Zvokudya zvinofanira kuva zvakaenzana uye zvinozadzisa zvose zvinodiwa nemuviri.
Nenzira, chirongwa chekuumbwa kwechikafu chinogona kumiririrwa se40% yemapuroteni uye makabhohaidhiretsi kubva pachikamu chezuva nezuva chekudya uye 20% chete yemafuta.
Kubatsira pakati pekupedzisira kunopiwa kumiriwo uye mukaka. Uye kana zvinhu zvose zviri nyore nemapuroteni: anofanira kunge akachena, akadai seanowanikwa mumazai kana nyama yezvokudya, huku kana hove, ipapo makabhohaidhiretsi anofanira kusarudzwa zvakanaka. Menyu inofanira kusanganisira iyo inowanikwa mumiriwo, michero uye zviyo. Inoramba ichingopatsanura 1200 makorikori mukudya kwe3-4 uye kugadzira menyu zvinoenderana neiyo calorie yemukati yechikamu chimwe nechimwe.
Verenga zvakare chinyorwa chinonakidza chekuti ungagadzira sei chikafu chega.