Akunakwenzeka ukufeza imiphumela emihle ekulwa ngokulingana okukhulu, lapho umzimba unemililoli engaphezulu. Isimo esidingekayo sokulahlekelwa isisindo nokuqeda amafutha kungukuntuleka kwama-kilojoule emzimbeni. Namuhla sizokhuluma ngamakhalori "okulimazayo" futhi "okuwusizo", futhi nokuthi singakanani inani elidingekile lama- khalori wokulahlekelwa isisindo .
Ama-calories asebenza ngaphandle kokusebenza ngokomzimba
Imithwalo yemvelo - lo mqondo ujwayelekile. Kumuntu othile, leli hholo lezemidlalo izikhathi ezine ngesonto, omunye umuntu - imizuzu engu-15 ngezinyawo ukusebenza. Iningi labantu abasebenza emahhovisi banomuzwa wokuntuleka okukhulu kokusebenza ngokomzimba. Lokhu kuvusa ukukhuluphala, isisindo esiningi, izinkinga emuva, imivimbo ye-varicose nokunciphisa ngokugcwele kwamandla. Kunezincomo zokunconywa kwekhalori ngosuku, ezenziwe ngokuya ngokukhula, iminyaka, indlela yokuphila kanye nezinga lomsebenzi womzimba.
Enye yefomula ephumelele kakhulu yokudla kwekhalori ngosuku ngalokhu okulandelayo:
- Ukukhula (cm) x 1.8 = A.
- Isisindo (kg) x 9.6 = V.
- Ubudala (iminyaka egcwele) х 4,7 = С.
- I-A + B + C + 655 = Ikhalori Yomuntu ngamunye (INC).
- INC х coefficient yokusebenza ngokomzimba.
Ama-coefficients of activity ngokomzimba anjengokulandelayo:
- indlela yokuphila ephansi, ukungabi namzimba. imithwalo - 1,2;
- amakilasi amaqembu amancane ehholo izikhathi ezingu-2-3 ngesonto - 1.38;
- isilinganiso - amakilasi ehholo lokulinganisa isilinganiso 3-4 izikhathi ngesonto - 1.55;
- imisebenzi ephakeme kakhulu 3 noma izikhathi eziningi ngesonto - 1.73.
Isibonelo, sizobala amakholori abesifazane abavamile: ukuphakama kwe-167, isisindo esingama-60, uneminyaka engu-35 ubudala, basebenze ehhovisi futhi bafunde esikhungweni sokuzivocavoca izikhathi ezimbalwa ngesonto. Ukubala amakholori, sithola isilinganiso esinconywa ngosuku 2328. Lesi silinganiso sikwanele ukunikezwa kwamandla evamile emzimbeni.
Imithwalo yemvelo ehlukene ithatha amakholori ahlukene. Kodwa udinga ukwazi ukuthi umuntu odlala ngokweqile futhi unemizimba eqinile, ngokuphumula, uchitha amakholori amaningi kunabantu abangewona abezemidlalo. Umdlali nomuntu obhekene nokukhuluphala, zonke ezinye izinto zilingana (umuntu, isisindo esingu-100 kg, ubude buka-185 kg) adinga inombolo ehlukile yamakhalori. Futhi uma umgijimi evamile kungama-calories angu-4500 kuya ku-5000 ngosuku, khona-ke umuntu onokukhuluphala akufanele adle ngale ndlela. Ngakho-ke, kunenhlanhla ukufaka umthwalo wezinto ezibonakalayo kule fomula.
Indlela yokubala ama-kilojoule okwehla kwesisindo?
Ukuze ulahlekelwe isisindo ngesisindo sika 300 - 400 g ngesonto, amakholori adliwe kufanele anciphise ngo-20%. Kumele kukhunjulwe ukuthi ukugcina impilo nempilo emihle, inani lamakholori ngosuku kumele lingabi ngaphansi kuka-1600.
Kunzima kakhulu ukubala inani lamandla okudla okulungiselelwe. Ngalokhu kunconywa ukuthi usebenzise isikali esincane sekhishi. Qinisekisa ukucabangela ukuthi amakholori wokudla okulungiselelwe (isibonelo, ilayisi abilisiwe, ku-100 g) ahluke kuma-calories okudla okungakalungi. Lokhu kubangelwa ukumunwa kwemikhiqizo yamanzi nomswakama.
Uma ulahlekelwa isisindo futhi unamathele endleleni yokuphila enempilo, kubalulekile hhayi kuphela inani lamakhilogremu ezinhlangothini,
Uma ulahlekelwa isisindo kanye nokubalwa kwekhalori, kufanele ukhumbule ukuthi emzimbeni wakho, ofana ne-energy value pack ye-cottage shizi (0.6%, 250 g) nekhekhelethi yekhekhe (80 g) awasebenzisi kahle ngokulinganayo. Ngakho-ke akwanele nje ukwazi ukwazi ukuthilala amakholori wesisindo. Kubalulekile ukudla ukudla okunempilo nokuphilile.