Kodi Ndimawotcha Makilogalamu Angati Tsiku Limodzi?

Zamkati

• Kutentha ma calories
• Kodi mumawerengera bwanji zopatsa mphamvu?
• Gawo 1. Werengani BMR
• Gawo 2. Gulani msinkhu wa ntchito yanu
• Gawo 3. Gwiritsani ntchito equation yonse
• Mumawotcha ma calories angati pazinthu za tsiku ndi tsiku?
• Kodi amuna ndi akazi amawotcha mafuta mosiyanasiyana?
• Ma calories ndi kuchepa thupi
• Malangizo ochepetsa thupi

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kutentha ma calories

Tsiku lililonse, mumawotcha mafuta mukamayenda, kuchita masewera olimbitsa thupi, komanso kugwira ntchito zanu za tsiku ndi tsiku.

Thupi lanu limatentha makilogalamu popumula, kudzera muzinthu zofunikira monga:

• kupuma
• kufalitsa magazi
• njira zamagulu

Kodi mudayamba mwadzifunsapo kuchuluka kwama calories omwe mumawotcha tsiku lililonse? Fomuyi ya Harris-Benedict ingakuthandizeni kudziwa izi.

Njirayi imawerengera kuchuluka kwanu kwamagetsi (BMR), yomwe ndi kuchuluka kwa zopatsa mphamvu zomwe thupi lanu liyenera kugwira kuti lipumule.

Ndi kuwerengetsa kumodzi, mutha kudziwa kuchuluka kwama calories tsiku lililonse kuti mukhale ndi kulemera kwapano. Kudya mafuta ochepa kuposa awa kumapangitsa kuti muchepetse thupi.

Ndikofunika kudziwa kuti ngakhale kudya ma kalori komanso kuchita masewera olimbitsa thupi ndikofunikira pakuchepetsa thupi, mahomoni ndi kagayidwe kake kamathandizanso.

Kodi mumawerengera bwanji zopatsa mphamvu?

Mchitidwe wa Harris-Benedict, kapena kufanana kwa Harris-Benedict, kumakupatsani mwayi wopeza ma calories omwe muyenera kudya patsiku. Fomuyi imasinthidwa kutengera kugonana kwanu, msinkhu, ndi kulemera kwanu kuti mupereke yankho logwirizana ndi makonda anu.

Mgwirizanowu unasindikizidwa koyamba mu. Kenako ochita kafukufuku adayambiranso kuwerengera kuti akwaniritse kulondola kwake.

Mukamaliza BMR yanu, mutha kuchulukitsa chiwerengerochi poyesa zochitika zanu za tsiku ndi tsiku - kuyambira kungokhala mpaka kuchita zina - kuti mupeze kuchuluka kwama calories omwe muyenera kudya tsiku lililonse kuti muchepetse kunenepa kwanu.

Magawo otsatira adzakuwuzani momwe mungapangire zowerengera izi. Ngati mukuyang'ana yankho mwachangu, mutha kupeza chowerengera pa intaneti kuti muchite mwendo wanu.

Gawo 1. Werengani BMR

Kuti muwerenge BMR yanu, gwiritsani ntchito kugonana kwanu, zaka zanu, ndi kulemera kwanu kuti musinthe mawonekedwe ake.

Njira zoyambirira zowerengera nambala iyi ndi izi, pogwiritsa ntchito mapaundi polemera, mainchesi kutalika, ndi zaka zakubadwa.

Kwa amuna, gwiritsani ntchito equation iyi:

• 66 + (6.2 x kulemera) + (12.7 x kutalika) - (6.76 x zaka) = BMR yamwamuna

Mwachitsanzo, wazaka 40, 180 mapaundi, wamtali wamtali 6 ali ndi BMR ya 1,829.8. Izi zikutanthauza kuti, pakupuma, ziwotcha pafupifupi zopatsa mphamvu 1,829.8 patsiku (equation: 66 + (6.2 x 180) + (12.7 x 72) - (6.76 x 40) = 1,829.8).

Kwa akazi, gwiritsani ntchito izi:

• 655.1 + (4.35 x kulemera) + (4.7 x kutalika) - (4.7 x zaka) = BMR ya akazi

Mwachitsanzo, mayi wazaka 40, 150-mapaundi, 5 mapazi 6-mainchesi wamtali ali ndi BMR ya 1,429.7 (equation: 655.1 + (4.35 x 150) + (4.7 x 66) - (4.7 × 40) = 1,429.7).

Gawo 2. Gulani msinkhu wa ntchito yanu

Kuchokera pamenepo, muyenera kudziwa momwe mukugwirira ntchito. Zochita zomwe equation imagwiritsa ntchito ndi izi:

• 1.2, kapena kungokhala (osachita masewera olimbitsa thupi)
• 1.375, kapena osagwira ntchito pang'ono (kuchita masewera olimbitsa thupi masiku 1-3 pa sabata)
• 1.55, kapena kuchita masewera olimbitsa thupi (kuchita masewera olimbitsa thupi masiku 3-5 mpaka sabata)
• 1.725, kapena wokangalika (zolimbitsa thupi zolimbitsa thupi masiku 6-7 pa sabata)
• 1.9, kapena kuchita zina mwakhama (zolimbitsa thupi kwambiri, kuphunzitsa, kapena kugwira ntchito yakuthupi)

Mwachitsanzo, wogwira ntchito positi yemwe amayenda tsiku lonse pantchito yawo amakhala ndi gawo la zochitika 1.725 kutengera kutalika ndi kuvuta kwa njira yawo.

Wogwira ntchito pa desiki yemwe amayenda kangapo pamlungu kukachita masewera olimbitsa thupi amakhala ndi gawo la zochitika 1.55.

Gawo 3. Gwiritsani ntchito equation yonse

Kuyika zonse palimodzi, kufanana kwa Harris-Benedict kuli motere:

• Mulingo wa BMR x ntchito = zopatsa mphamvu zofunika kulemera

Mkazi wa mapaundi 150 amene amakhala wolimbikira adzafunika ma kalori 2,716 kuti akhalebe olemera (equation: 1,429.7 (BMR) × 1.9 (gawo la ntchito) = 2,716 zopatsa mphamvu).

Mwamuna wolemera mapaundi 180 amene amachita masewera olimbitsa thupi amafunika zopatsa mphamvu 2,836 kuti akhalebe wonenepa (equation: 1829.8 (BMR) × 1.55 (gawo la ntchito) = 2,836 zopatsa mphamvu).

Mumawotcha ma calories angati pazinthu za tsiku ndi tsiku?

Monga mukuwonera muzitsanzo pamwambapa, gawo lazantchito limakhudzana kwambiri ndi kuchuluka kwa zopatsa mphamvu zomwe munthu amafunikira tsiku lililonse.

Anthu ambiri amaganiza kuti amafunika kuchita masewera olimbitsa thupi tsiku lililonse.

Ngakhale masewera olimbitsa thupi amawotcha ma calorie ambiri, thupi lanu limatenthetsanso zopatsa mphamvu mukamagwira ntchito zatsiku ndi tsiku. Zomwe mumawotcha zimakhudzana ndi kuchuluka kwanu.

Mwachitsanzo, anthu adzatentha ma calories angapo mu mphindi 30 pochita izi kutengera kulemera kwawo:

Mutha kugwiritsa ntchito makina owerengera pa intaneti kuti mudziwe kuchuluka kwama calories omwe mudzawotche pochita zochitika zosiyanasiyana. Kuti mugwiritse ntchito, ingowonjezerani zomwe mukuchita, nthawi yomwe mwachita, komanso kulemera kwanu.

Kodi amuna ndi akazi amawotcha mafuta mosiyanasiyana?

Inde, amuna ndi akazi amawotcha mafuta mosiyanasiyana. Ichi ndichifukwa chake kugonana kumaphatikizidwa ngati kusinthasintha kwa equation, limodzi ndi zaka komanso kulemera, zomwe zimakhudzanso kuchuluka kwama calories omwe munthu amawotcha.

Amuna nthawi zambiri amakhala ndi mafuta ochepa kuposa akazi. Amakhalanso ndi minofu yambiri. Minofu yambiri imatanthauza kuti thupi limatentha ma calorie ambiri popuma.

Chifukwa chake, nthawi zambiri, amuna nthawi zambiri amawotcha mafuta kuposa akazi onse. Izi zati, mawonekedwe amthupi la munthuyo amakhala ndi gawo lofunikira.

Ma calories ndi kuchepa thupi

Mukadziwa kuchuluka kwa zopatsa mphamvu zomwe thupi lanu limafunikira kuti muchepetse kunenepa kwanu, kudya zopatsa mphamvu zochepa kuposa izi nthawi zambiri kumawonjezera kunenepa.

Anthu ambiri amasankha kuchepetsa kudya kwa kalori 500 kcal patsiku kuti athe kuchepetsa thupi.

Mwachitsanzo, munthu yemwe ali ndi kalori amafunikira 2,800 patsiku kuti achepetse kunenepa kwake atha kuchepa ngati angadye zopatsa mphamvu 2,300 patsiku.

Monga njira ina, mutha kudya ma calories omwewo koma mumachita masewera olimbitsa thupi kuti muwotche mafuta. Izi zithandizanso kuchepa kwa kalori.

Kuperewera kwa kalori kumatanthauza kuti mukudya zopatsa mphamvu zochepa kuposa momwe mukuwotchera, zomwe ndizofunikira kuti muchepetse kunenepa.

Ndikofunika kudziwa kuti ngakhale kudya ma kalori komanso kuchita masewera olimbitsa thupi ndikofunikira pakuchepetsa thupi, mahomoni ndi kagayidwe kake kamathandizanso.

Nzeru zodziwika ndikuti muyenera kuwotcha 3,500 calories kuti muchepetse 1 paundi. Izi zikutanthauza kuti muchepetse kudya kwa kalori 500 kcal patsiku kuti muchepetse kilogalamu imodzi sabata limodzi.

Ofufuza kuyambira kale akuti lamulo la ma calorie 3,500 kukhala funso, chifukwa sizophweka kwenikweni. Zowona, kuchuluka kwa zopatsa mphamvu zomwe muyenera kutentha kumadalira kuchuluka kwamafuta ndi minofu yomwe muli nayo.

Werengani zambiri za kuchuluka kwa zopatsa mphamvu kuti mudye pano.

Malangizo ochepetsa thupi

Kuchepetsa thupi sikuli kosavuta nthawi zonse monga kulowetsa manambala mu calculator.

Njira yothandiza kwambiri yochepetsera thupi ndikuiyika m'kupita kwanthawi, ndikutsata moyo wabwino womwe umaphatikizapo:

• zakudya zopatsa thanzi
• kuchita masewera olimbitsa thupi
• kugona mokwanira kokwanira
• njira zothandiza zochepetsera nkhawa

Anthu ena amapezanso malangizo awa atha kuthandiza pamene akuyesera kuonda:

• kuwerenga zolemba kuti muphunzire zowona za zakudya zomwe mumadya
• kusunga zolemba za chakudya kuti muwone zomwe mumadya patsiku ndikuzindikira malo omwe mungasinthire
• posankha zakudya zochepa za kalori posankha zakudya, monga mkaka wothira mkaka m'malo mwa mkaka wonse, ma popcorn othyola mpweya m'malo mwa tchipisi, ndi pizza wowonda pang'ono m'malo mwa kutumphuka
• Kuchepetsa zakudya zopangidwa ndi ma calorie ambiri, zakudya zopatsa thanzi, monga maswiti, makeke, ndi tchipisi
• kukumbukira kukula kwa magawo kuti mupewe kudya magawo amodzi mwangozi
• kuyika chakudya m'mbale m'malo mongodyera kuthumba
• pogwiritsa ntchito mbale zing'onozing'ono ndi mbale
• kudya pang’onopang’ono ndi kutafuna chakudya bwinobwino
• kuyembekezera osachepera mphindi 20 musanabwerere kwa masekondi
• kupanga kusintha kwakung'ono, kosatha m'malo mokonda kudya

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