Ndani, ngati si theka labwino la umunthu, amadziwa kuti ndi zotani? Chifukwa cha iwo, n'zotheka kutsogolera moyo wathanzi , wogwira ntchito, zochita masewera olimbitsa thupi, komanso nthawi yomweyo kukhala ndi thanzi labwino.
Komabe, pamene makilogalamu ambiri amamwa, chiwopsezo chimakula kukula ndikuwona mabalawo m'thupi lanu ndi chifuwa chachikulu kwambiri. Ndicho chifukwa, asayansi amatha kupeza njira zambiri zowerengera mlingo wa kalori tsiku ndi tsiku kwa amayi. Pambuyo pake, amayi ngati awa, palibe chokhumudwitsa, chifukwa cha moyo wamba wokhutira umafuna mphamvu zochepa kusiyana ndi amuna. Chifukwa cha kuŵerengeka kosavuta, mungathe kuwerengetsa mosavuta kuchuluka kwa makilogalamu omwe mukufunikira kuti muzidya kuyambira tsiku lolemera, kudzaza kapena kukhalabe mofanana. Ndipo momwe tingachitire izo molondola, ife tikuuzani inu mwatsatanetsatane.
Ambiri a kalori tsiku lililonse
Malinga ndi mtundu wa moyo womwe mkazi amatsogolere, mphamvu zowonjezera zomwe akufunikira kuti akwaniritse zolinga zake zonse za tsikuli, ndipo amawerengera zofunikira zake. Kwa mtsikana, mlingo wa kalori wa tsiku ndi tsiku ndi pafupifupi 2800 makilogalamu, kwa amayi apakati ndi amayi omwe akuyamwitsa, akuyenera kudya awiri, okwanira kudya makilogalamu 3200-3500 patsiku. Kwa othamanga, chifukwa cha kumwa mowa mopitirira muyeso panthawi yophunzitsa ndi mpikisano, ndi kuchita masewero olimbitsa thupi, mlingo wawo ndi makilogalamu 4000 patsiku.
Tsopano tiyeni tiwone chomwe chiwerengero cha makilogalamu a tsiku ndi tsiku chiyenera kuti akazi akhale ndi zaka 20 mpaka 30, malinga ndi makhalidwe awo ofunikira. Ndipo kotero:
- Ma calories 2000 - chizindikiro chabwino kwambiri cha amayi omwe ali ndi moyo omwe amakhala ndi moyo wamtendere ndikugwira ntchito yambiri yokhala pansi;
- Makilogalamu 2200 patsiku ayenera kuperekedwa kwa akazi omwe ali ndi ntchito zambiri, zomwe, mwachitsanzo, amathera theka la tsiku muvuto, theka lina limapereka ntchito yowongoka, yopanda ntchito;
- Ma calories 2400 pa tsiku ndi ofunika kwa atsikana ndi amayi omwe sangathe kukhala pamalo amodzi kwa nthawi yaitali, akugwira ntchito yogwira ntchito tsiku lonse, ndikuyenda mosasamala popanda galimoto.
Kuwerengera Nkhama ya Tsiku Lililonse
Mukadziwa kuti ndi anthu ati omwe mumakhala nawo bwino, mukhoza kupita ku bizinesi. Chifukwa cha mayendedwe angapo omwe alipo kale, n'zosavuta kuchita izi.
Kuwerengera mlingo wa tsiku ndi tsiku wa makilogalamu kuti uwonongeke pali njira:
Kuchulukitsa mukufuna kupeza x14 / 0.453 = SNK (mlingo wa kalori tsiku lililonse).
Kuti akhalebe wolemera kwenikweni pamlingo wa chizoloŵezi, chiwerengero cha kalori tsiku ndi tsiku kwa akazi kuyambira zaka 20 mpaka 30 chimatsimikiziridwa ndi ndondomekoyi:
Kulemera kwenikweni ndi x24 = SKN.
Malinga ndi kukula, kulemera ndi dera lakale kuti mukhalebe wolemera, mukhoza kuyeza mlingo wanu wamadzimadzi ndikupeza momwe mungakhalire ndi kalori tsiku lililonse. N'zosavuta kuwerengera mothandizidwa ndi njirayi: kukula kwa x1.8 + kulemera x9.6 + m'badwo x4.7 + 677. Mtengo womwe umapezeka mumtengowu umachulukitsidwa ndi coefficient, ntchito. sankhani:
- kuchepetsa (kukhala wodekha, kukhala wachete) - 1,2;
- ochepa (pamapeto a masabata 1-3) - 1.38;
- Awiri (pamapeto a masabata 3-5). - 1.55;
- Pamwamba (pamlungu 5-7 kuphunzitsidwa mwamphamvu ndi thupi) - 1,73.
Ngati muwerengera cholinga chachikulu chowerengera mlingo wa tsiku ndi tsiku kuti muchepetse, ndiye kuti mukufunikira kutenga 200-200 "magetsi", chinthu chachikulu sichiyenera kuchichita mochititsa chidwi. Ndiponso, mitengo ya tsiku ndi tsiku chifukwa cha kukhudza thupi la zinthu zambiri zakunja nthawi iliyonse imatha kusonyeza ziwerengero ndi kusiyana kwa makilogalamu 200.
Kuti mukhale wolemera muyeso ndi kumangokhalira kudya zakudya zabwino komanso zabwino, muyenera kuwerengera molingana ndi mlingo wa kalori. Kuti mugwire bwino, muyenera kuyesetsa kudya zakudya zowonjezera, monga zakudya zowonjezereka, kuphatikiza zakudya zabwino ndi zochepa kapena zochepa.