Zingaphi iikhalori endizitshisayo ngosuku?

Umxholo

• Ukutsha kweekhalori
• Uzibala njani iikhalori ezitshisiweyo?
• Inyathelo 1. Bala iBMR
• Inyathelo 2. Bala inqanaba lomsebenzi wakho
• Inyathelo 3. Sebenzisa ubalo olupheleleyo
• Zingaphi iikhalori ozitshisayo kwimisebenzi yemihla ngemihla?
• Ngaba amadoda nabafazi batshisa iikhalori ngokwahlukileyo?
• Iikhalori kunye nokulahleka kobunzima
• Iingcebiso zokwehlisa ubunzima

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukutsha kweekhalori

Yonke imihla, utshisa iikhalori xa uhambahamba, uzilolonga, kwaye wenze imisebenzi yakho yemihla ngemihla.

Umzimba wakho ude utshise iikhalori ngokuphumla, ngokwenza izinto ezisisiseko ezinje:

• ukuphefumla
• ukujikeleza kwegazi
• iinkqubo zeseli

Wakha wazibuza ukuba zingaphi iikhalori ozitshisayo suku ngalunye? Ifomula kaHarris-Benedict inokukunceda ufumane oku.

Le fomyula ibala i-basal rate metabolic rate (BMR), eli inani leekhalori umzimba wakho kufuneka usebenze uphumle.

Ngokubala okungaphezulu, unokufumana ukuba zingaphi iikhalori ozifunayo ngosuku ngalunye ukuze ugcine ubunzima bakho bangoku. Ukutya iikhalori ezimbalwa kunale kuya kubangela ukunciphisa umzimba.

Kubalulekile ukuba uqaphele ukuba ngelixa ukutya ikhalori kunye nokuzilolonga ziyinxalenye ebalulekileyo yokwehla kobunzima, iihomoni kunye nemetabolism nayo idlala indima enkulu.

Uzibala njani iikhalori ezitshisiweyo?

Ifomula kaHarris-Benedict, okanye umlinganiso weHarris-Benedict, ikuvumela ukuba usebenze ukuba zingaphi iikhalori ofuna ukuzitya ngemini. Ifomula iyahlengahlengiswa ngokusekwe kwisini sakho, ubudala, kunye nobunzima ukuze unike impendulo ebhalwe igama lakho.

Olulingano lwapapashwa okokuqala ngo. Abaphandi emva koko baphinda bajonga ukubala ngaphakathi nangaphaya ukuphucula ukuchaneka.

Nje ukuba usebenze i-BMR yakho, ungaliphinda eli nani ngomlinganiso wenqanaba lomsebenzi wemihla ngemihla-ukusukela ukuhlala kude kuye kusebenza ngakumbi -ukufumanisa inani leekhalori ekufuneka ulisebenzise suku ngalunye ukugcina ubunzima bakho.

Amacandelo alandelayo aya kukuxelela ukuba ungazenza njani ezi zibalo. Ukuba ujonga impendulo ekhawulezileyo, unokufumana ikhalityhuleyitha ekwi-intanethi yokwenza umlenze kuwe.

Inyathelo 1. Bala iBMR

Ukubala i-BMR yakho, sebenzisa isini sakho, ubudala, kunye nobunzima ukulungisa ifomula.

Iifomula zentsusa zokubala eli nani zezi zilandelayo, kusetyenziswa iiponti ubunzima, i-intshi ukuphakama, kunye neminyaka yobudala.

Kubantu besilisa, sebenzisa le nxaki:

• 66 + (6.2 x ubunzima) + (12.7 x height) - (6.76 x age) = BMR yamadoda

Umzekelo, indoda eneminyaka engama-40 ubudala, i-180 leepawundi, indoda emalunga neenyawo ezi-6 ine-BMR ye-1,829.8. Oku kuthetha ukuba, ekuphumleni, baya kutshisa malunga ne-1,829.8 calories ngosuku (ukulingana: + 66 + (6.2 x 180) + (12.7 x 72) - (6.76 x 40) = 1,829.8).

Kubafazi, sebenzisa oku kulandelayo:

• 655.1 + (4.35 x ubunzima) + (4.7 x ukuphakama) - (4.7 x age) = BMR yabasetyhini

Umzekelo, oneminyaka engama-40 ubudala, i-150 yeepawundi, i-5 yeenyawo i-6-intshi-ende umfazi une-BMR ye-1,429.7 (inxaki+ 655.1 + (4.35 x 150) + (4.7 x 66) - (4.7 × 40) = 1,429.7).

Inyathelo 2. Bala inqanaba lomsebenzi wakho

Ukusuka apho, kuya kufuneka ufumane inqanaba lomsebenzi wakho. Amanqanaba omsebenzi kusetyenziswa i-equation ngala alandelayo:

• 1.2, okanye ukuhlala phantsi (kuncinci ukungasebenzi)
• 1.375, okanye ungasebenzi ngokulula (umthambo olula ukuya kwiintsuku eziyi-3 ngeveki)
• 1.55, okanye usebenza ngokuphakathi (umthambo omodareyitha iintsuku ezi-3 ukuya kwezi-5 ngeveki)
• 1.725, okanye usebenza kakhulu (ukuzilolonga kanzima iintsuku ezi-6-7 ngeveki)
• 1.9, okanye ukusebenza okuthe kratya (ukuzilolonga kakhulu, uqeqesho, okanye umsebenzi ngokwasemzimbeni)

Umzekelo, umsebenzi weposi ohamba imini yonke emsebenzini wabo uya kuba nenqanaba lomsebenzi 1.725 kuxhomekeke kubude kunye nobunzima bendlela yabo.

Umsebenzi wedesika ohamba izihlandlo eziliqela ngeveki esenza imithambo uya kuba nenqanaba lomsebenzi 1.55.

Inyathelo 3. Sebenzisa ubalo olupheleleyo

Ukubeka yonke into ngokudibeneyo, ulinganiso lweHarris-Benedict imi ngolu hlobo lulandelayo:

• Inqanaba lomsebenzi we-BMR x = iikhalori ezifunekayo ukugcina ubunzima

Ibhinqa elingama-150 eepawundi elisebenza ngakumbi liya kufuna iikhalori ezingama-2,716 ukugcina ubunzima balo (umlinganiso: 1,429.7 (BMR) x 1.9 (inqanaba lomsebenzi) = 2,716 iikhalori).

Indoda eyi-180 yeepawundi esebenza ngokuphakathi iya kufuna i-2,836 yeekhalori ukugcina ubunzima bayo (inxaki: 1829.8 (BMR) x 1.55 (inqanaba lomsebenzi) = 2,836 iikhalori).

Zingaphi iikhalori ozitshisayo kwimisebenzi yemihla ngemihla?

Njengoko ubona kule mizekelo ingasentla, inqanaba lomsebenzi linokwenza kakhulu nokuba zingaphi iikhalori umntu azifunayo ngosuku ngalunye.

Abantu abaninzi bacinga ukuba kufuneka basebenzise nzima ukutshisa iikhalori yonke imihla.

Ngelixa umthambo utshisa iikhalori ezininzi, umzimba wakho nawo utshisa iikhalori ngelixa usenza imisebenzi yesiqhelo yemihla ngemihla. Ukutsha kangakanani kunento yokwenza nobunzima bakho.

Umzekelo, abantu baya kutshisa eli nani lilandelayo kwiikhalori kwimizuzu engama-30 yokwenza le misebenzi isekwe kubunzima bayo:

Ungasebenzisa i-calculator ye-intanethi esebenzayo ukufumanisa ukuba zingaphi iikhalori oza kuzitshisa ngelixa usenza imisebenzi eyahlukeneyo. Ukuyisebenzisa, faka nje umsebenzi wakho, ixesha olichithe usenza, kunye nobunzima bakho.

Ngaba amadoda nabafazi batshisa iikhalori ngokwahlukileyo?

Ewe, abesilisa nabasetyhini batshisa iikhalori kumaxabiso ahlukeneyo. Kungenxa yoko le nto isondo lifakiwe njengokwahlukileyo kwi-equation, kunye nobudala kunye nobunzima, ezichaphazela inani leekhalori umntu azitshisileyo.

Amadoda ngokubanzi anamafutha omzimba amancinci kunabasetyhini. Baye bathambekele ekubeni nobunzima bemisipha engaphezulu. Isihlunu esingakumbi sithetha ukuba umzimba utshisa inani eliphezulu leekhalori ngelixa uphumle.

Ke, ngokuthethileyo, amadoda ahlala etshisa iikhalori ezininzi kunabasetyhini ngokubanzi. Oko kwathiwa, ukubunjwa komzimba ngamnye kudlala indima ebalulekileyo.

Iikhalori kunye nokulahleka kobunzima

Nje ukuba wazi ukuba zingaphi iikhalori zomzimba wakho ezifuna ukugcina ubunzima bakho, ukutya iikhalori ezimbalwa kunoko kuya kukhokelela ekulahlekeni kwesisindo.

Abantu abaninzi bakhetha ukunciphisa ikhalori abatya ngayo nge-500 kcal ngosuku ukufikelela kwisisindo.

Umzekelo, umntu onesidingo sekhalori engama-2,800 ngosuku ukugcina ubunzima bakhe bangoku anganciphisa ubunzima ukuba atya ii-calories ezingama-2,300 ngosuku.

Ngenye indlela, ungatya inani elifanayo leekhalori kodwa wenze umthambo ongakumbi wokutshisa iikhalori. Oku kuya kukhokelela kusilelo lwekhalori.

Ukusilela kwekhalori kuthetha ukuba utya iikhalori ezimbalwa kunokuba utshise, eyona nto iphambili ekulahlekeni kobunzima.

Kubalulekile ukuba uqaphele ukuba ngelixa ukutya ikhalori kunye nokuzilolonga ziyinxalenye ebalulekileyo yokwehla kobunzima, iihomoni kunye nemetabolism nayo idlala indima enkulu.

Ubulumko obuqhelekileyo kukuba kufuneka utshise ii-calories ezingama-3 500 ukuze ulahle iponti enye. Oku kuthetha ukunciphisa ikhalori nge-500 kcal ngosuku ukuphulukana neponti enye ngeveki.

Abaphandi ukusukela oko babiza umgaqo wekhalori engama-3 500, kuba ayisiyonto ilula kangako. Ngokwenyani, inani leekhalori ekufuneka ulitshisile lixhomekeke kumanqatha omzimba kunye nemisipha onayo.

Funda ngakumbi malunga nokuba zingaphi iikhalori zokutya ukunciphisa umzimba apha.

Iingcebiso zokwehlisa ubunzima

Ukuphulukana nobunzima akusoloko kulula njengokufaka amanani kwi-calculator.

Eyona ndlela isebenzayo ukunciphisa umzimba kwaye ugcine kude kwixesha elide, kukulandela indlela yokuphila elungeleleneyo ebandakanya:

• ukutya okusempilweni
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• iindlela ezifanelekileyo zokunciphisa uxinzelelo

Abanye abantu bakwafumana la macebiso anokunceda xa bezama ukunciphisa umzimba:

• Ukufunda iilebheli zokufunda iinyani zesondlo malunga nokutya okutyayo
• ukugcina idayari yokutya ukuze ubone ukuba utya ntoni ngosuku kwaye uchonge iindawo zokuphucula
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