Noma yikuphi umsoco wokudla obala ukudla akulula, kepha ngokusekelwe kwesilinganiso esifanele samaprotheni, amafutha kanye nama-carbohydrates - noma i-BZHU. Yilezi zikhombisi, ezihlanganiswe nokuqukethwe kwekhalori, ezithatha ukhetho ngokuqondene nalezi noma ezinye imikhiqizo. Uma ufuna ukwenza ukudla, njengengcweti - udinga ukwazi ukuthi mangaki ama-calories ne-BJU wokulahlekelwa kwesisindo oyidingayo.
Indlela yokubala i-BZU?
Ngaphambi kokubala i-BJU, thola kuqala ukuthi yikuphi ukudla kwe-caloric yakho yansuku zonke. Ukuze wenze lokhu, ungasebenzisa ifomula ekhethekile ehlukile kwabesifazane namadoda:
- Abesifazane: 655 + (9.6 x isisindo sakho ngo kg) + (1.8 x ukuphakama kwakho ngo-cm) - (4.7 x yobudala);
- Amadoda: 66 + (13.7 x isisindo somzimba wakho) + (5 x ukuphakama ngo-cm) - (6.8 x yobudala).
Sibala inombolo eyisisekelo yamakhalori okudingekayo ukuze ugcine isisindo sakho. Manje sidinga ukwandisa le nombolo nge-coefficients yomsebenzi olandelayo:
- Izinga eliphansi (indlela yokuphila ehlala phansi kanye nezinkambo zokuhamba) - 1,20;
- izinga eliphansi (izikhathi ezintathu ngesonto, ukuqeqeshwa okuvamile) - 1.38;
- izinga elijwayelekile (izikhathi ezingu-3-5 ngesonto lokuqeqeshwa) - 1.55;
- izinga eliphakeme (izikhathi ezingu-5-7 ngesonto lokuqeqesha noma umsebenzi onzima) - 1.73.
Uke wakwenza? Uthola ikhalori yakho yansuku zonke ephakanyisiwe ukugcina isisindo sakho samanje. Ukuze ulahlekelwe isisindo, uthathe u-80% wenani elifunyenwe, futhi uthole isisindo - 120%. Kuphela emva kwalokhu ungaqhubeka ekubalweni kwe-BJU.
Ibhalansi ye-BZU
Umkhuba wansuku zonke we-BIO nama-khalori alula. Khumbula inombolo yokugcina ekubalweni kwakho - sibala ikhalori eyisisekelo, yandezwa ngumlinganiso womsebenzi futhi sibalwa ukuthi zingaki amakhilogremu adingekayo kuye ngokulahlekelwa kwesisindo, ukuzuza kwesisindo noma ukugcinwa kwesisindo samanje. Ngomongo wokulahlekelwa isisindo, isibonelo, thatha isibalo se-1500 kcal, kusuka
Ngakho, kancane kancane safika ekubalweni kwe-BJU. Yenziwa ngokusekelwe kuleso datha: i-1 gramu yamaprotheni nama-carbohydrates - 4 kcal, no-1 gram wamafutha angu-9 kcal. Ngesikhathi esifanayo, amaprotheni ekudleni kufanele abe ngama-40%, amafutha - 20%, nama-carbohydrate - 40%. Ungabala isilinganiso sakho ngamafomula:
- Amaprotheni = (1500 x 0.4) / 4 = 150 g.
- I-Fat = (1500 x 0.2) / 9 = 33 g.
- I-Carbohydrate = (1500 x 0.4) / 4 = 150 g.
Manje uyazi ukuthi ibhalansi ye-BJU idinga ukulahlekelwa isisindo. Ihlala nje kuphela ukuqala idayari yokudla futhi ukunamathela kwedatha etholakele ukuze ulahlekelwe isisindo ngokuphumelelayo!