Amanqaku okubala ukutya

Umxholo

• Ungabala njani inani lamanqaku avunyelweyo
• Inyathelo 1:
• Inyathelo 2:
• Inyathelo 3:
• Inani lamanqaku kwindawo nganye yokutya
• Imigaqo yokutya

Amanqaku okutya asekwe ikakhulu kwiikhalori zokutya, kwaye umntu ngamnye unenani elithile lamanqaku abanokuthi bawasebenzise emini, ngokubala ukuba ukutya ngakunye kubalulekile kangakanani. Ke, ukutyiwa imini yonke kufuneka kucwangciswe ngokwamanqaku, kwaye phantse naluphi na uhlobo lokutya lunokutya.

Ukubeka esweni ngokufanelekileyo amanqaku kuyafuneka ukuba ubhale phantsi konke ukutya kunye nobungakanani obutyiweyo emini, oku kunceda ukubonakalisa into etyiwayo kunye nokufunda ukudibanisa ngcono ukutya okusempilweni, okuhlala kuchitha amanqaku amancinci kukutya .

Ungabala njani inani lamanqaku avunyelweyo

Inani lamanqaku avunyelwe ukuba umntu ngamnye awasebenzise imini yonke liyahluka ngokwesini, ukuphakama, ubunzima kunye nohlobo lomsebenzi owenziwayo.

Inyathelo 1:

Ubalo lokuqala lwenziwe ukuba lwazi iBasal Metabolic Rate (BMR), ngokwezi fomyula zilandelayo:

Abafazi:

• Iminyaka eli-10 ukuya kweli-18: Ubunzima x 12.2 + 746
• Iminyaka eyi-18 ukuya kwengama-30: Ubunzima x 14.7 + 496
• Iminyaka engama-30 ukuya kwengama-60: Ubunzima x 8.7 + 829
• Ngaphezulu kweminyaka engama-60: Ubunzima x 10.5 + 596

Amadoda:

• Iminyaka eli-10 ukuya kweli-18: Ubunzima x 17.5 + 651
• Iminyaka eyi-18 ukuya kwengama-30: Ubunzima x 15.3 + 679
• Iminyaka engama-30 ukuya kwengama-60: Ubunzima x 8.7 + 879
• Ngaphezulu kwama-60 +: Ubunzima x 13.5 + 487

Inyathelo 2:

Emva kolu kubalo, kuyafuneka ukongeza inkcitho ngomzimba, kuba abo benza umthambo banelungelo lokusebenzisa amanqaku ngakumbi kukutya. Ukulungiselela le nto, kubalulekile ukuphindaphinda ixabiso elifunyenwe kwi-TMB ngokwenziwa komzimba, ngokwetheyibhile engezantsi:

Ke, umfazi oneminyaka engama-40 ubudala onama-60 kg, umzekelo, une-BMR ye-1401 kcal, kwaye ukuba wenza umthambo ubuncinci i-3x / iveki, uya kuba nenkcitho iyonke ye-1401 x 1.35 = 1891 kcal.

Inyathelo 3:

Emva kokufumanisa ukuba zingaphi iikhalori ozisebenzisileyo imini yonke, kuya kufuneka ubale ukuba mangaphi amanqaku ovumelekileyo ukuba uwasebenzise ukunciphisa umzimba. Ukwenza oku, kuya kufuneka uhlule iikhalori zizonke nge-3.6, eli lilonke inani lamanqaku afunekayo ukugcina ubunzima. Ke, ukunciphisa umzimba kufuneka unciphise amanqaku angama-200 ukuya kuma-300 ewonke afunyenweyo.

Kumzekelo onikwe ngumfazi oneminyaka engama-40 ubudala, ukubala kujongeka njengoku: 1891 / 3.6 = 525 amanqaku. Ukwehla kobunzima, kuya kufuneka anciphise amanqaku angama-200 ewonke, eshiya ama-525 - 200 = ngamanqaku angama-325.

Inani lamanqaku kwindawo nganye yokutya

Kwindawo yokutya, ukutya nganye kunexabiso elithile ekufuneka kubalwe ngalo lonke usuku. Umzekelo, imifuno efana neradish, itumato kunye ne-chard zixabisa amanqaku ali-0, ngelixa imifuno enjengethanga, ii-beet kunye neminqathe inexabiso le-10. Ijusi ziyahluka phakathi kwe-0 kunye ne-40 yamanqaku, ngelixa i-200 ml yesiselo esithambileyo ixabisa amanqaku angama-24. Isonka saseFrance, umzekelo, sixabisa amanqaku angama-40, ixabiso elifanayo njengeyunithi encinci yeetapile.

Ke, kule ndlela yokutya, konke ukutya kuyakhutshwa, kwaye olona nyango kufuneka luthathwe lungagqithi kwinani elipheleleyo lamanqaku avunyelweyo ngosuku. Nangona kunjalo, ukutya ukutya okunezakha mzimba kunye nokutya okusempilweni, okufana neziqhamo, imifuno kunye nokutya okupheleleyo, kuvumela ukusetyenziswa kwesixa esikhulu sokutya, okunika imvakalelo yokuhlutha kunye nokushiya indlala ixesha elide. Ukufikelela kuluhlu olupheleleyo lokutya kunye namanqaku, cofa: Uluhlu lokutya ngamanqaku okutya.

Imigaqo yokutya

Ukongeza ukuhlonipha amanqaku apheleleyo avunyelweyo ngosuku, ukuze ukwazi ukunciphisa umzimba ngale ndlela yokutya kuyafuneka ukuba ulandele imigaqo ethile, enje:

• Ungadluli kwinani lamanqaku emihla ngemihla;
• Musa ukugqithisa ukutya okutyayo;
• Sukuzila ukutya kwaye musa ukusika kumanqaku ngenye imini ukuzisebenzisa kolandelayo;
• Sukungenisa inani lamanqaku ngaphantsi kobuncinci obucetyisiweyo;
• Sukutya ngaphezulu kokutya kwesi-5 okuhlelwa njengamanqaku e-zero ngemini;
• Xa usenza umthambo, ufumana amanqaku ongezelelweyo, kodwa anokuchithwa ngosuku olunye;
• Musa ukutya amanqaku angaphantsi kwama-230 ngosuku;
• Emva kokuphulukana ne-5 kg ​​kufuneka uphinde ubalise inani lamanqaku onokuwangenisa ngosuku.

Ukutya kokutya kunokwenziwa ekhaya, uwedwa okanye kuhamba kunye.