Kodi kuwerengera BZHU: zizindikiro mfundo ayamikira

Kuti tikhalebe olimba thupi, minofu kapena wa bwino kuwonda munthu ayenera kuchepetsa zakudya zanu, mudziwa kuwerengetsa BZHU, kudziwa mphamvu ndi zakudya mtengo wa aliyense chakudya ankadya. Kuyang'anira mosamala kusintha mu thupi lawo slimming anthu kuyesa mwamsanga kuti tichotse pogwiritsa owonjezera, kuwunika zakudya zanu ndi kuchepetsa phindu zakudya zake. Koma nthawi zina chilakolako zotsatira mofulumira masewero nthabwala wankhanza ndi iwo. Chifukwa chiyani?

Mtengo m'munsi mwa chakudya

Zinthu zabwino kuwonda chingapezeke mwa mawerengedwe moyenera wambiri caloric ndi mtengo mphamvu ya aliyense wa mankhwala ntchito. Kukana kudya, osautsa njala kuponya ndi zokayikitsa rekodi-zakudya si zoipa okha thupi, koma zimachititsa zomverera Chowawa cha ululu. Pa yomweyo woyenera chiŵerengero cha zigawo zothandiza chakudya amapereka thupi ndi kuchuluka koyenera kwa mphamvu kwa moyo wonse pamene kuonda amathandiza aliyense kumanga maloto awo chithunzi, bwinobwino ndiyotani pakuchotsa pogwiritsa owonjezera. Kwambiri malangizo akatswiri kuwauza mmene kuwerengera BZHU kwa anthu kuti akhalebe ndi thupi lawo, akufuna kukhala mnofu kapena kuonda, makamaka zogwirizana WHO mfundo chakudya choyenera. Malinga ndi akatswiri, thanzi ndi ntchito zimadalira kudya tsiku mapuloteni (1 g pa 1 makilogalamu thupi), mafuta (1.1 ga mu buku yomweyo) ndi chakudya (4G, motero). Wosavuta chiŵerengero BZHU zimagwirizana "kulowera" - 10 15% mapuloteni, 30 kuti 35% mafuta ndi 50 mpaka 60% zimam'patsa. Koma ambiri olimba aphunzitsi amalangiza mlandu wawo pamaso panu kuwerengetsa BZHU kwa kuwonda, ntchito chiwembu: 30-35% mapuloteni, 10-15% mafuta, 50-60% zimam'patsa. Kapena chiŵerengero wamba: 30/20/50. Mu dongosolo ili, mapuloteni anapatsidwa uncharacteristic mphamvu ntchito m'malo mwa mafuta.

Nkhani ya "golide" machenjerero kuwonda

Pofuna kukhala ndi thupi labwinobwino, akatswiri pa zachikhalidwe ubale magalamu BZHU anali linachokera - 1: 1: 4. kuchuluka izi mtengo motere: 14/31/55 ndi ndalama ndi 2400 kcal. Akatswiri a zakudya amakhulupirira kuti aluso odwala kuwonda kuti mphamvu zakudya zikhoza kuchepetsedwa ndi theka, kuti 1200 kcal. Kuchepetsa mlingo tsiku mapulotini n'zosathekadi, chakudya Choncho, unadulidwa ndi mafuta. Kuchokera chiŵerengero cha 4/9/16, amene kuwonjezera ku 29, 14 kupeza, Kuchotsera mayunitsi kwa mafuta 5 ndi 9 - kuchokera chakudya. Chifukwa, udabuluka 4/4/7, kuti kuchuluka anatanthauza 27/27/46. Kuchepetsa mafuta ndi nazo mapuloteni ndi chakudya, akatswiri anabweretsa chilinganizo konsekonse, zimathandiza kudziwa mmene kuwerengera BZHU slimming: 30/20/50. Koma chiwembu zimenezi zili zoyenera okha calorie zakudya mayunitsi 1,200! Pakali pano, Institute of Zakudya zamphongo anakhazikitsa pa mitengo wotheratu wa mowa kwa munthu wamkulu: mapuloteni - osachepera 70-105 ga (10-15% ya zakudya patsiku) ndi mafuta ndi kulemera zofanana mu magalamu, koma 30-35% ya madyedwe mphamvu. Kusiyana kwa kuchuluka kwa zakudya chifukwa payekha payekha thupi.

Popular chiŵerengero mawerengedwe zakudya chilinganizo mu chakudya

Kuwerengetsa BZHU mlingo pamaziko a mitunduyi awiri wamba - ndi Harris-Benedict (akufuna mu 1919 ndi kusinthidwa ndi m'nthawi yake) ndi Mifflin San Zheora anadziŵa atangomwalira (mu 2005), muyenera kusankha munthu kuonda kwambiri. Kwa anthu amene amanyalanyaza masewera ndipo amakonda chabe chibwana sayenda koyefishienti (CP) limafanana 1.2; kwa anthu amene anachita nawo kuchita masewera olimbitsa thupi (3 pa sabata), izo limatuluka kuti 1.375; kuphunzitsa molimba (nthawi 5 masiku 7) ayenera kuonedwa CP = 1,4625. ogwira ntchito onse Buku, amene adakali mokhudza za maphunziro mphamvu, woyenera kp 1,6375; chinkhoswe nthawi intensively angapo tsiku - 1.725; koma ngati ndandanda uwu wotanganidwa maphunziro ndi kuwonjezera ntchito yamasewera, Buku chidzakula ku mtengo wa 1,9. Onse ziwembu kuwerenga yaikulu mphamvu wambiri ntchito chizindikiro ichi. Choyamba (Harris-Benedict) mawerengedwe chiri motere: 655.1 + 9.563 × kulemera mu makilogalamu + 1.85 × msinkhu cm - 4,676 × zaka. chifukwa ndiye kuchulukitsa ndi kp. akukhala ali ndi zolakwa kochepa kwa munthu wamakono (pafupifupi 5%) Komabe dieticians ambiri amagwiritsa ntchito mfundo yachiwiri. Kudziwa kutalika ndi kulemera n'zothekanso kuwerengera kagayidwe zofunika (CWA) chiwembu Muffin-Dzheora (monga amatchedwanso - chilinganizo Mifflin San Zheora) Women: 9,99 × kulemera mu makilogalamu + 6.25 × msinkhu cm - 4,92 × zaka - 161; kwa amuna: 9,99 × kulemera mu makilogalamu + 6.25 × msinkhu cm - 4,92 × zaka + 5. The caloric tsiku amafunika kukhala wofanana ndi mfundo analandira, kumene ayenera zidzawonjezedwa 10% ya kagayidwe zofunika (mphamvu ntchito chakudya chimbudzi) ndi ndalama ndi kuchulukitsa ndi koyefishienti wa ntchito: Dec = (CWA X BOV + 0,1) X kp.

Pamene inu kuwerengetsa wambiri mphamvu m'njira imeneyi munthu akhoza kukhala thupi lanu, koma kuonda muyenera kulenga kuchepekedwa, kuchepetsa mwa 500 kcal. Kwa omasuka kuwonda kuwerengetsa zopatsa mphamvu kulowera. Zimenezi chifukwa ayenera kuwonjezera 100 kcal (chapamwamba malire) ndi subtracted kuchokera koyamba manambala 250 kcal (malire m'munsi). Mwachitsanzo, ngati zakudya ayenera kukhala 1500 kcal (2000 - 500), m'munsi malire a kulowera adzakhala wofanana 1250 kcal, ndi chapamwamba - 1600 kcal. Poganizira calorific michere: mapuloteni (4 kcal) mafuta (9 kcal) ndi chakudya (3.75 kcal) pa 1 gram, motero, munthu kuwerengetsa zopatsa mphamvu BZHU ndi kuchuluka kwa aliyense michere mu chakudya. Mapuloteni adzakhala 0,3 × 1500 4 - za 113 ga, mafuta - 0.2 × 1500: 9, ie, pafupifupi 33 ga chakudya - 0,5 × 1500: .. 3.75 (pafupifupi 200 g). Choncho, phindu caloric mapuloteni mu chakudya adzakhala ofanana 450 kcal (113 ga × 4), mafuta - 300 kcal (33 X 9), ndi 750 kcal chakudya (3.75 × 200).

mapulotini

Kutsutsa njira kuwerengetsa chiŵerengero cha zakudya kudzera tsiku caloric amamvetsera kupotozedwa kwambiri chakudya, amaika ndalama mapulotini, mafuta ndi kupanda pang'ono chakudya. Pamaso BZHU masamu ndi dieticians nsonga chotsatira njira pamwamba, m'pofunika tione kuti owonjezera mapuloteni kumabweretsa: kuchuluka katundu pa ziwalo (makamaka chiwindi ndi impso zowawa); kuwonjezera ndende ya urea m'mwazi; putrefactive dyspepsia (zowola za zimapanga m'matumbo); kwambiri katundu pa mundawo m'mimba. Kuchuluka kwa mapuloteni mu zakudya ndi contraindicated kwa anthu odwala matenda a shuga (mtundu 2), nthawi zambiri zimachitika kunenepa.

mafuta

Kuchepetsa wa chilengedwe kofunikira kwambiri pa pogawanikana pamawere mafuta-sungunuka mavitamini A, D, E ndi K kumabweretsa kusokonezeka kwa mphamvu ndi pulasitiki awo ntchito. Kuwonongeka kwa khungu, tsitsi ndi misomali - kunja kuwonetseredwa akusowa mafuta ndi mavitamini. Hypovitaminosis A - ichi "usiku khungu», D - maganizo, kutopa, kufooka kwa thupi, mavuto mimba, kufooka kwa mafupa, shuga, ndi kunenepa, E - kuchepetsa zotsatira zake antioxidant, thrombus mapangidwe, kukula kwa atherosclerosis; K - kuchepa clotting magazi, kuchuluka capillary permeability, kuwonongeka kwa minofu kusinthika. Mafuta mChipangano "chinsinsi" cha kukongola wamkazi. Fitness aphunzitsi kawirikawiri pamaso BZHU kuwerengera, kulabadira mfundo za WHO ndi kuteteza kwambiri kuchepetsa mafuta. Ngakhale kuti okhwima kwambiri zakudya m'munsi yovuta anamangirira zofunika ntchito michere - 0,8 ga pa 1 makilogalamu thupi. Kuchepetsa kadyedwe caloric chifukwa ntchito bwino mafuta wathanzi (masamba mafuta) ndi kuchepetsa chakudya kudya.

chakudya

The zigawo zikuluzikulu chidali zinthu izi - ndi disaccharides monosaccharides. maganizo a zipangitsa kugwira ntchito zonse za dongosolo akulu, zolimbikitsa ndi kupanga ntchito intensively. Ndi wopanda zinthu zimenezi slimming zinachitikira okwana kutopa, matenda, wonongeka wa chapakati mantha dongosolo. Pankhani ya chakudya owonjezera kubwera munthu likuoneka kuti kunenepa, shuga ndi mavuto ndi dongosolo m'mimba. Amadziwika kuti zigawo izi kupereka mphamvu kwa mankhwala thupi ndi kudyetsa ubongo, kotero zakudya ayenera kukhala okwanira kuchuluka kwa chakudya zovuta (indigestible) kapena pang'onopang'ono, kupereka mphamvu ndi machulukitsidwe. A mwamsanga yosavuta zimam'patsa kudya bwino kuchepetsa iwo ndiponso sankadya masana, pamene thupi kwambiri predisposed kutembenuza iwo mu mafuta.

Kodi kuwerengera BZHU slimming

Pakuti mawerengedwe olondola chiŵerengero cha zakudya zakudya ndi masewera zakudya akatswiri amalangiza nutritsologii chizindikiro chachikulu ntchito kulemera munthu mu makilogalamu. mapuloteni Normal Choncho adzakumana ndi mfundo mayiko (1 g pa 1 makilogalamu thupi) ndi kufunika kuchepekedwa calorie (400-500 mayunitsi) kwaiye chifukwa kuchepetsa chokwanira mafuta ndi chakudya. Kuchepetsa kufunika kwa malinga, ndi kuphwanya malamulo a malire kukhala zofunika WHO ayamikira, kusintha kalorazh wonse. Mwa njira iyi adzatha molondola kuwerengera kuchuluka kwa BZHU popanda kulenga vutoli mu chakudya, ndi chifukwa, kuonda zidzachitika bwinobwino mosamala thanzi. Only kwa mpikisanowo, nthawi yaitali chinkhoswe mu maphunziro mphamvu, anzawo ndi masewera onse moyo wake, ndondomeko ya kumanga minofu ndi moto subcutaneous mafuta (thupi kuyanika) amagwirizana ndi kuchuluka mowa zomanga thupi lopanda chonde, pamodzi ndi kuchepetsa kuchuluka kwa chakudya mu chakudya. zinthu izi ikuchitikira molumikizana ndi malangizo a dongosolo lonse, pamene zolimbitsa thupi akatswiri musati amalangiza ntchito iwo nokha.

BZHU: mmene kuwerengera chiwerengero chawo mu mbale yaikulu imodzi

Popeza anachitira ndi calorie zakudya tsiku ndi kuwerengetsa phindu mphamvu ya aliyense wa zakudya mu chakudya, m'pofunika kudziwa kuchuluka kwa mapuloteni, mafuta ndi chakudya ali yense mbale okonzeka. Kuwerengetsa kufunika mudzikonzere okha ndi nkhokwe ya zida: mamba khitchini, toŵerengera, matebulo kalori chakudya yaiwisi - ndi kupanga tsikulo chakudya. Iwo angakuthandizeni kudziwa BZHU mbale kamodzi, ndipo m'tsogolo ntchito mfundo okonzeka zopangidwa. Komanso blog adzakhala gwero la nkhani makhalidwe anu kudya, zomwe zinachitikira kuyan'anila nthawi zonse kusintha. Kuyamba ndi kulemera mankhwala onse ndi kuwerengera phindu okwana caloric, kuphatikizapo phindu mphamvu zakudya mu mawonekedwe yaiwisi. Komanso ndikudziwa wokonzeka chakudya kulemera (Kuchotsera kulemera kwa poto chofunika). Madzi alibe zopatsa mphamvu. Mwachitsanzo, mtengo mphamvu ya magalamu 100 buckwheat youma chimachititsa mayunitsi 336, phala therefrom seethe ndipo zimalemera magalamu 200, koma kalorazh wonse wofanana - 336 mayunitsi. Choncho, magalamu 100 anamaliza monga chimanga adzakhala ndi phindu caloric mayunitsi 168. The zakudya yokazinga zakudya pachimake mankhwala ayenera kuwonjezera 20 peresenti - phindu mphamvu ya zilowerere mafuta pa kutentha mankhwala. Kukazinga nkhuku akukhala mkulu-kalori chachitatu, ndi nsomba zouma chifukwa imfa chinyezi - kawiri. Mchere, pamodzi ndi madzi, palibe zopatsa mphamvu. The msuzi kusiya wachisanu wa zopatsa mphamvu okwana mafuta (20%), amene yophika m'menemo (nyama, nsomba, ndiwo zamasamba kapena bowa). Zipatso ndi zipatso compote kupereka lachitatu amanena caloric (30%).

Nsonga

Fitness aphunzitsi kuchita akulimbikitsidwa kudzikonda kuwerengetsa magawanidwe munthu BZHU asapitirire mfundo osachepera: mapuloteni (osachepera 1 g pa 1 makilogalamu thupi), mafuta (osachepera 0,8 ga pa 1 makilogalamu) ndi zimam'patsa - osachepera 50 g patsiku (zoletsedwa ndi zikhalidwe za otsika-zimam'patsa zakudya keto osakhala kuchuluka kwa mapuloteni mu chakudya). Ngati kulemera kuyambira thupi la munthu kuti mokwanira lalikulu kuwonda, ndi bwino kugwira BZHU mawerengedwe magawo (iliyonse anataya makilogalamu 5-10).