Ukwazi ukuthi mangaki amakhalori ashiswayo ngosuku kuvame ukuba ngomunye wemibuzo evame kakhulu lapho sicabanga ngokudla ukudla okunempilo, ukwehlisa isisindo, noma uma nje sifuna ukwazi.
Umuntu ngamunye unezindleko ezihlukile zama-calorie ; nokho, ochwepheshe bayalokotha balinganisele kuye ngesimo ngasinye, ubulili, ubudala, isimo somzimba kanye nokudla.
Amakhalori ayadingeka ukuze sidlule osukwini lwethu ngaphandle kokuphazamiseka ; angamandla omzimba futhi ayadingeka kakhulu futhi abalulekile. Sidinga nje ukwazi ukuthi yikuphi ukudla okusinikezayo nokuthi singakuhlanganisa kanjani ukudla kahle.
Lawa amakhalori agcina imizimba yethu isesimweni esihle futhi asisize senze yonke imisebenzi yethu. Inani lamakhalori adingekayo lizoncika ezintweni eziningi:
- Ubudala.
- Ubulili.
- Isimo sezulu sendawo esihlala kuyo.
- Ukudla esivame ukukuthwala.
- Ukuzivocavoca umzimba nsuku zonke esikwenzayo.
Endabeni yokuzivocavoca noma ukuvivinya umzimba, kuzofanele kube yinani elibaluleke kakhulu ukuze sikwazi ukwazi isibalo esisidingayo ngosuku. Ngoba ingamela phakathi kwe-15% noma i-30% yenkcitho yamandla ephelele.
Akuyona imali efanayo isakhamuzi esivamile esisebenzisa njengomdlali osezingeni eliphezulu, kanye nokudla ikhalori lansuku zonke. Amandla asetshenzisiwe ahluke kakhulu, ngoba angakhuphuka aze afike ku-50% wezindleko.
Ukusetshenziswa kwamandla kwama-calories
Ngezansi sichaza izindleko zamandla zomuntu omdala ; kwenziwa izibalo ezilula ukuze kutholakale amakhalori okufanele awathole ekudleni ukuze ahlangabezane nazo zonke izidingo zakhe.
Uma ufuna nokwehlisa isisindo, lolu lwazi lubalulekile ngoba luzokutshela ukuthi uzolondoloza inani elingakanani esisindweni sakho samanje nokuthi umkhawulo ongafanele uwudlule.
Sizokunikeza izibonelo eziningana, sicabangela ubudala, isisindo somzimba, nesimo somzimba, kanye nemisipha, okudla amandla njalo. Sizochaza amafomula ezibalo okudingeka uwalandele:
Isici sobudala
- Kuze kufike ku-1iminyaka 8: 17,3 x isisindo somzimba ngamakhilogremu + 651
- De I-19 eminyakeni engu-30: 15,3 x isisindo somzimba ngamakhilogremu + 679
- De I-31 eminyakeni engu-60: 11,6 x isisindo ngamakhilogremu + 879
- Ngaphezu kweminyaka engu-60: 13,5 x isisindo somzimba ngamakhilogremu + 487
Isibonelo, umuntu oneminyaka engama-30 kanye nama-70 kilos wesisindo: 15,3 x 70 + 679 = 1743 calories kungaba izindleko zansuku zonke zalo muntu.
Ngakolunye uhlangothi, kukhona enye ifomula efanele ukuthola ububanzi lapho ingaguquguquka khona. Umuntu omdala ushisa amakhalori aphakathi kuka-28 no-32 ngekhilogremu ngayinye yesisindo somzimba. Kulesi simo, umuntu onesisindo esingamakhilogremu angu-70 kuzodingeka abale:
Amakhalori angu-70 x 28 = 1960; kanye namakhalori angu-70 x 32 = 2240. Ngakho-ke, lo muntu kuzodingeka ahlale ngaphakathi kwalawo manani amabili ukuze alondoloze isisindo esinempilo.
Umsebenzi womzimba
Lesi yisici esibalulekile okufanele sicatshangelwe ukuze sithole idatha ethembekile yokusetshenziswa kwamandla. Cishe yonke imisebenzi esiyenzayo nsuku zonke ishisa amakhalori ; eminye ishisa kakhulu kuneminye, futhi silahlekelwa futhi sishise amandla ngenkathi silele.
Kungakhathaliseki ukuthi ukuxubha amazinyo ethu, ukugoba ukuze sithathe okuthile, ukukhwela izitebhisi, ukuphuza amanzi, ukuhamba ngezinyawo , noma ikakhulukazi ukudlala imidlalo, yonke imisebenzi idinga amakhalori ukuze kwenziwe. Lokhu kwenza ukusetshenziswa kwamandla kube phezulu, ngoba yonke imisebenzi iyanda.
Inzuzo yokuzivocavoca okukhuthazela ukuthi amakhalori ashisiwe anezela esilinganisweni sakho se-basal metabolic , okukusiza ukuthi wehlise isisindo. Ngezansi, sizokutshela ukuthi uzoshisa amakhalori amangaki ngomdlalo ngamunye.
- Umsebenzi wokukhanya: hamba ngokuzulazula, igalofu, bowling noma ukudoba. Ngomzuzu ngamunye singachitha phakathi kwama-calories angu-1,5 no-5.
- Umsebenzi omaphakathi: ivolibholi, ukuhamba ngebhayisikili, ukudansa. Zishisa phakathi kwama-calories angu-3,5 no-7,4 ngomzuzu.
- Izinga elikhulu: ukushushuluza emanzini, ithenisi, ukugijima, i-rollerblading. Ngomzuzu ngamunye singasha phakathi kwama-calories angu-5,5 no-9,9 ngomzuzu.
- Imisebenzi enamandla kakhulu: ibhola lebhola, i-basketball, isibhakela, ukubhukuda noma ukubiya. Kule midlalo sizolahlekelwa amakhalori aphakathi kuka-7,5 no-12,4 ngomzuzu.
- Imidlalo eqine kakhulu futhi eqhubekayo: dlala isikwashi noma ugijime ngejubane elingaguquguquki. Ilungele ukwehlisa isisindo ngoba sishisa phakathi kwama-calories ayi-10 ngomzuzu.
Inani lamakhalori ashisiwe nadingekayo liyahlukahluka kakhulu kuye ngesisindo ; izindleko zamakhalori azifani kumuntu onesisindo esifanele njengomuntu okhuluphele noma okhuluphele ngokweqile . Abantu abakhuluphele bashisa amakhalori amaningi, futhi kuncike eminyakeni, ubulili, kanye nesimo lapho ukuzivocavoca kwenziwa khona.
Singathola umbono oqondile wokuthi sichitha malini ngosuku, ngenxa yamafomula nangokubala imizuzu yokuzivocavoca umzimba esiyenzayo.
Namuhla sinethuba esingazange silibone eminyakeni edlule, ngoba ubuchwepheshe buseceleni kwethu futhi kunemishini eminingi esisiza ukuba sibale, ibanga esilihambile, ubukhali kanye nesivinini.
Akunandaba ukuthi yini oyidingayo empilweni, noma ngabe ukwehlisa isisindo noma ukuzuza, manje uzoba nomqondo oseduze wokwazi ukuthi mangaki amakhalori owadingayo.
Kodwa-ke, lolu lwazi alumkhululi umuntu ekunganaki konke ukuxhumana nochwepheshe wezokudla; kubalulekile ukuya kuchwepheshe uma lokho esikufunayo kuyinto ethile ngoba bazoba ngumuntu ofanele ukusiqondisa enkambisweni yethu yokunakekelwa, ukwehlisa isisindo noma uma sifuna ukukhulisa isisindo.