Kakuleta Zakudya Zakudya

Zamkati

• Momwe mungawerengere kuchuluka kwa mfundo zololedwa
• Gawo 1:
• Gawo 2:
• Gawo 3:
• Chiwerengero cha mfundo pachakudya chilichonse
• Malamulo azakudya

Zakudya za Points zimakhazikika makamaka pama calories azakudya, ndipo munthu aliyense ali ndi mfundo zingapo zomwe amatha kudya masana, kuwerengera kuchuluka kwa chakudya chilichonse. Chifukwa chake, kumwa tsiku lonse kuyenera kukonzedwa molingana ndi mphothoyi, ndipo pafupifupi chakudya chilichonse chingathe kudyedwa.

Kuti muwunikire bwino mfundozo ndikofunikira kulemba zakudya zonse komanso kuchuluka kwake komwe kumadya masana, zomwe zimathandizanso kusinkhasinkha zomwe zadyedwa ndikuphunzira kuphatikiza zakudya zopatsa thanzi, zomwe nthawi zambiri sizigwiritsa ntchito pang'ono pazakudya .

Momwe mungawerengere kuchuluka kwa mfundo zololedwa

Kuchuluka kwa mfundo zomwe munthu aliyense angathe kudya tsiku lonse kumasiyanasiyana malinga ndi kugonana, kutalika, kulemera kwake ndi mtundu wa masewera olimbitsa thupi omwe akuchita.

Gawo 1:

Kuwerengetsa koyamba kumapangidwa kuti adziwe Basal Metabolic Rate (BMR), malinga ndi izi:

Akazi:

• Zaka 10 mpaka 18: Kulemera x 12.2 + 746
• Zaka 18 mpaka 30: Kulemera x 14.7 + 496
• Zaka 30 mpaka 60: Kulemera x 8.7 + 829
• Kwa zaka 60: Kulemera x 10.5 + 596

Amuna:

• Zaka 10 mpaka 18: Kulemera x 17.5 + 651
• Zaka 18 mpaka 30: Kulemera x 15.3 + 679
• Zaka 30 mpaka 60: Kulemera x 8.7 + 879
• Oposa 60+: Kulemera x 13.5 + 487

Gawo 2:

Pambuyo pa kuwerengetsa kumeneku, ndikofunikira kuwonjezera zolipazo ndi zolimbitsa thupi, chifukwa omwe amachita masewera olimbitsa thupi ali ndi ufulu wodya zambiri pazakudya. Pachifukwa ichi, ndikofunikira kuchulukitsa mtengo womwe umapeza kuchokera ku TMB ndi zochitika zolimbitsa thupi, malinga ndi tebulo ili pansipa:

Chifukwa chake, mayi wazaka 40 wokhala ndi 60 kg, mwachitsanzo, ali ndi BMR ya 1401 kcal, ndipo ngati akuchita masewera olimbitsa thupi osachepera 3x / sabata, azigwiritsa ntchito ndalama zonse za 1401 x 1.35 = 1891 kcal.

Gawo 3:

Mutatha kudziwa kuchuluka kwama calories omwe mumagwiritsa ntchito tsiku lonse, muyenera kuwerengera kuchuluka kwa mfundo zomwe mumaloledwa kuti muchepetse kunenepa. Kuti muchite izi, muyenera kugawa mafuta okwanira ndi 3.6, yomwe ndi chiwerengero cha mfundo zofunika kuti mukhale ochepa. Chifukwa chake, kuti muchepetse thupi, m'pofunika kuchepetsa mfundo 200 mpaka 300 pazonse zomwe mwapeza.

Pachitsanzo choperekedwa ndi mayi wazaka 40, kuwerengetsa kumawoneka motere: 1891 / 3.6 = 525 point. Kuti achepetse thupi, amayenera kuchepetsa mfundo 200 pazomwezo, kusiya 525 - 200 = 325 point.

Chiwerengero cha mfundo pachakudya chilichonse

Mu chakudya chamawu, chakudya chilichonse chimakhala ndi mtengo wake womwe umayenera kuwerengedwa tsiku lonse. Mwachitsanzo, ndiwo zamasamba monga radish, phwetekere ndi chard zili ndi mfundo 0, pomwe masamba onga dzungu, beets ndi kaloti ali ndi mfundo 10. Timadziti timasiyana pakati pa 0 ndi 40 point, pomwe 200 ml ya zakumwa zoziziritsa kukhosi ndiyofunika ma 24. Mwachitsanzo, mkate wachi French umawononga ma 40 point, mtengo wofanana ndi 1 mbatata yaying'ono.

Chifukwa chake, pachakudya ichi, zakudya zonse zimatulutsidwa, ndipo chisamaliro chachikulu chiyenera kutengedwa kuti zisapitirire kuchuluka kwa mfundo zololedwa patsiku. Komabe, kudya zakudya zopatsa thanzi ndi zakudya zopatsa thanzi, monga zipatso, ndiwo zamasamba ndi zakudya zonse, kumalola kuti munthu azidya chakudya chochulukirapo, chomwe chimapangitsa kuti munthu akhale wosangalala komanso amasiya njala yayitali. Kuti mupeze mndandanda wathunthu wazakudya ndi mfundo, dinani: Mndandanda wazakudya pazakudya.

Malamulo azakudya

Kuphatikiza pa kulemekeza mfundo zonse zomwe zimaloledwa patsiku, kuti muchepetse kunenepa ndi izi ndikofunikanso kutsatira malamulo ena, monga:

• Musapitirire kuchuluka kwa mfundo za tsiku ndi tsiku;
• Musapitirire kudya chakudya;
• Osasala kudya kapena osazolowera mfundo tsiku lina kuti mudzazigwiritse ntchito tsiku lotsatira;
• Osakhula mfundo zingapo poyerekeza ndi zocheperako;
• Osadya zakudya zopitilira 5 zotchulidwa kuti zero zero patsiku;
• Mukamachita masewera olimbitsa thupi, mumapeza mfundo zowonjezera, koma zitha kugwiritsidwa ntchito tsiku lomwelo;
• Osadya zochepa zosakwana 230 pa tsiku;
• Mutataya makilogalamu 5 muyenera kuwerengetsa kuchuluka kwa mfundo zomwe mutha kumeza patsiku.

Zakudyazo zitha kuchitika kunyumba, nokha kapena limodzi.